Why some stress is good for you…

We know that chronic stress is detrimental to our health, but what about some stress?

A concept called hormesis states that little bit of stress or toxicity in the body is actually beneficial. Let me break this down. When we speak of stress, what we are actually referring to is the production of reactive oxygen species, ROS or free radicals, when these build up it’s known as oxidative stress which damages our cells. 

So why is this good? Well, when our body detects that ROS and free radicals are produced it responds by creating antioxidants (remember these are the good stuff you get from fruit and veg - well we can also produce them in our bodies too). These antioxidants neutralise the ROS and free radicals produced. However, the result is not net:net, actually we produce more antioxidants than signalled for, and overall we end up in a better place than where we started. 

Mild stressors also promote something called autophagy - translated as ‘self eating’ the process by which our cells pick out their damaged or worn our components and digest them - overall increasing the efficiency of the whole cell. This process defends against all aspects of ageing.

Mitochondria are the part of our cells that create energy. If they dysfunction you feel tired. They need to undergo autophagy often (every 9-25 days) to make sure they are as efficient as possible. If this process is defective in the brain, you get things like  Alzheimer’s, Parkinson’s and Multiple Sclerosis amongst other degenerative diseases, which is what causes the low brain energy and low mood.

So what kind of stress is good:

• Being bored kills: when we are cognitively stimulated, our brains produce a small amount of something called glutamate. Glutamate in this amount is mildly toxic to our brains. Via hormesis, the body responds by strengthening its neural connections + manages its energy resources better than before. 

• Doing exercise + calorie restriction creates ROS, but the body adapts in response to them and thrives in the long term. Exercise actives proteins that are anti-ageing, and that initate autophagy. Exercise increases brain and heart function, improves metabolic function and body composition and increases insulin sensitivity. Exercise increases the amount of mitochondria you have (with more mitochondria, you can make more energy and the cycle continues in the right direction!) Essentially, exercise is anti-ageing. Being obese or insulin resistant on the other hand, literally accelerates ageing. You have mitochondrial dysfunction, meaning you feel tired all the time, meaning you crave simple sugars/carbs for energy, when you eat them, you cause further mitochondrial dysfunction and the cycle continues in the wrong direction!

• Eating fruit and veg is also actually mildly stressful for the body. Again, ROS are produced in response to the compounds plants have in them to protect themselves. The result is more antioxidant production than we started with.

• Intermittent cold and heat. Things like cold water swimming put stress on the body and as a result increase your brown adipose (fat) tissue. It is brown because it contains more mitochondria. This means that the fat tissue is better at creating energy, and so is less inflammatory (than the alternative, white adipose tissue). Heat exposure on the other hand causes us to make something called heat shock proteins which stop our proteins from being damaged. An egg turns white when cooked, because the heat of cooking denatures it’s proteins - we don’t want that to happen to our proteins and the body protects itself against that

Saffron

Saffron is a particularly impressive herb thats anti everything bad…. It’s an anti depressant, anti convulsant, anti ischaemic, anti-alzheimer, antitussive, hypo-lipidemic, anti-pruritic (itching), emollient, anti inflammatory and anti oxidant. 

Most notable is saffron’s use as an anti-depressant. New studies have shown saffron to have almost equal efficacy to anti-depressants like Prozac and it can help boost cognitive function in those suffering from dementia or Alzheimer’s. 

Saffron in TCM helps build yin and move liver qi stagnation, hence it’s helpful to treat symptoms such as night sweats, hot flushes, irritability, depression etc. all of which are particularly common during menopause and in PMS. 

HOW to eat to support your mental health?

I get asked often if diet can decrease anxiety or depression, or if probiotics really are beneficial to maintaining good mental health. Whilst there certainly are many supplements and foods that can be consumed which do support the mind, the WAY we eat is often ignored or forgotten about.

In Chinese Medicine, overthinking is directly linked to the Earth element. It is the direct manifestation of a disharmony in the Spleen and Stomach, the two main organs responsible for our digestion and the absorption of nutrients from the food we consume. It therefore follows, that supporting the spleen and stomach will directly relieve overthinking and related anxiety.  If you are someone that feels anxiety or stress in your stomach then this one is for you. Ever had a nervous tummy before a big meeting? Felt sick with anticipation? Lost your appetite from stress? Self diagnosed yourself with IBS because every time you are anxious/stressed you get diarrhoea or constipated?

How to support the spleen and stomach & stop overthinking:

1. The spleen loves routine and regularity. Try to eat your meals at the same time each day.

2. Eat mindfully. If you are eating lunch at your desk or in front of the tv you are distracted. It sounds stupid because digestion is something we take for granted that’s happening in the background, but, it requires a significant amount of our bodies energy. Take time out your day to eat, and let your body focus it’s resources on digesting your meal.

3. Chew. Your. Food. There is a saying: ‘the stomach has no teeth’ meaning: if you don’t chew it in your mouth, then you’re setting the rest of your digestive system up for failure before the food has even got there. Plus, the more you chew, the more saliva you produce. Saliva contains enzymes that break down the food in our mouth. It literally starts the chemical digestion of food right there and then, relieving the load on your stomach and intestines.

4. How much are you eating? Overconsumption & massive meals overburden the digestive system. It’s said you should only eat until you’re about 80% full. People ask me how to know when that is; My suggestion - try only putting 80% of the food onto your plate. If once that’s finished and you’ve waited 5 minutes and you’re still hungry for it, then go and eat it. But you’ll probably find that actually you don’t need it anymore.

5. When are you eating? I’ve spoken a lot about thinking about the chinese clock and eating habits. Our digestion is strongest in the morning and weakest at night. Breakfast should be your biggest and most nourishing meal of the day, because your digestive system can best handle it then. Dinner should be smaller, and it should be had a few hours before going to bed. If not your sleep will be disrupted, and you wont digest your dinner properly - you will feel tired and sluggish.

6. The spleen and stomach do NOT like cold and raw foods. Remember that if its cooked already and its hot, then its basically part digested - your body has to do less work. Don’t drink iced/straight out the fridge drinks, opt for room temp or hot water/tea’s always. Oh, and breakfast should be hot and cooked!

7. The spleen hates damp. I’ve written a lot about this before, but basically avoid consumption of dairy (ice cream being the absolute worst - damp + cold) vegetable oils, fatty and fried foods. In TCM milk alternatives like soy milk or almond milk are also damp forming and so consumption should be limited if you don’t have strong digestion.

8. Avoid overly processed and refined foods - especially white sugar. Instead opt for naturally sweet foods like root veg (sweet potato for the win) and grains to support energy levels, balance blood sugar and reduce cravings.

Coriander

Coriander has loads of amazing benefits. It helps reduce inflammation in people with arthritis and is good for gout. Coriander is a good source of iron for those with anaemia. 

Coriander is a heavy metal chelator. This means it binds to toxic heavy metals like aluminium in the brain and central nervous system and takes them out of our body! Make sure If you eat any big fish such as tuna that you have some coriander with it as heavy metals build up in larger fish! 

Coriander is liver supportive and good for the digestive system helping with issues such as IBS, gas and bloating. 

Lastly coriander is anti fungal and anti parasitic ! 

Eating in season, when food is ripe!

Ripeness of a fruit typically coincides with when it has the highest amount of nutrients, when it’s smell is the strongest and colour is the brightest. This is because ripeness is when the seeds of a plant are ready to go off and germinate - they want to be eaten and their genes spread. When we smell and see these colours and tastes our saliva and stomach start producing the enzymes and acids required to break down this particular fruit. With the modern industrialisation of food and the dampening of these natural flavours and instead substitution with artificial colours/smells - we loose touch with our ability to best digest and absorb food and the nutrients within them. 

This is just one of the reasons why I try to promote always eating seasonally as much as you can - organic fresh produce is best. If you need it all year round try buy it in season and freeze it to make it last longer. This is still preferred to buying fruit that has been modified or travelled long distances ! 

Are Soy products good for you?

Are soy + its products good for you? The answer is not so straightforward.

Soybeans have a high protein content (38%) and contain essential fatty acids like omega 3. They are also phytoestrogens, meaning that they are naturally occurring plant compounds that are structurally similar to oestrogen. They therefore produce oestrogenic effects and also have the ability to reduce circulating bioavailable oestrogen. Translation? They are modulators, reducing oestrogen if you have too much, or substituting as oestrogen if you have too little. 

This means that soybeans are great for those struggling with symptoms related to oestrogen dominant conditions (endometriosis, fibroids, fibrocystic breasts, breast/cervical/endometrial cancer etc), and those with too little oestrogen like in menopause. Other conditions soybeans benefits include type 2 diabetes, atherosclerosis, cardiovascular disease, and obesity (fat cells produce oestrogen, the more fat there is, the more oestrogen there is!). 

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So where is the problem? It’s with the processing of soy. Many versions of soy products like soy milk, tofu, tofurkey, basically anything that comes in a block or a non-natural shape (soy mince, sausages, burgers etc), are overly processed and all the benefit of soybeans disappear. Soya oil, flour, protein isolates, and GMO* are added to process soybeans into these things. Tofu for example is made from condensed, unfermented soy milk that's been processed into solid white blocks.

From a TCM perspective soy milk in particular is very cold, damp and phlegm forming. It should be avoided if you have any diarrhoea, IBS or IBD (I have spoken already in excess about dampness and IBS), any mucus or phlegm anywhere in the body, including if you have a mucus-y cold! Personally I would try avoid soy milk generally and opt for alternatives like oat milk (although be brand conscious! A lot of milk alternatives on the market are full of sugar, rice bran or rape seed oil  - which is super inflammatory and harmful!). 

Tempeh, natto, soya paste, miso on the other hand, are made from the whole bean (not from soy milk), and are fermented, making them both probiotic and allowing them to maintain the oestrogen modulating quality of the soybeans. Be cautious with tempeh if you have thyroid issues (hypo/hyperactive thyroid, Hashimotos or Graves etc) as uncooked tempeh can be a goitrogen, meaning it can affect the thyroid gland.

Chinese medicine says that soybeans are cooling and help with dryness anywhere in the body including benefitting constipation. They are good for the kidneys and spleen and help cleanse the heart and blood vessels, improving circulation and helping with diabetes. They also help eliminate toxins from the body, help breast feeding mothers with milk production and decrease water retention. TCM agrees that the fermented and cooked forms of soy beans are preferable. 

So to conclude, soybeans and their products can be hugely beneficial, but as with everything - the more processed they are, the worse they are (the more they are stripped of their benefits & have crap added to them!). Go for organic, fermented unprocessed soy products. 

*GMO (Genetically modified) is not allowed in the UK but in the US is usually added.

Fenugreek

Fenugreek is another amazing herb! It’s warming, moistening and bitter. Be cautious if you are on diabetic medications. 

Fenugreek helps improve muscle strength and weight lifting power output. 

Its good for gastritis & constipation. It is a cholagogue meaning it helps improve bile flow - so helps us digest fats. 

Fenugreek improves insulin resistance and so good in obesity, diabetes, PCOS etc.

It also removes phlegm and is beneficial in asthma. 

Lastly, fenugreek aids with low breast milk production as its a galactagogue meaning it increases milk supply without being detrimental to the baby - try having fenugreek seed tea 2-3 cups per day, also helping babies colic

Cinnamon

Cinnamon is very warming. It is moving meaning it aids circulation + promotes sweating, it helps warm the fingers and toes, especially in conditions such as Raynaud’s or fibromyalgia.

Cinnamon is good for blood sugar regulation and down regulates testosterone - so it is very beneficial in PCOS! Do consume cinnamon with caution if you are on anti diabetic drugs eg Metformin or Insulin. 

Cinnamon is warming as a tea for sending blood flow to the reproductive organs, can therefore be beneficial in certain infertility conditions and with PMS or PMDD.

Cinnamon is an expectorant meaning it helps remove phlegm build up in the lungs.

It’s best to grind cinnamon yourself from organic sources and store it in the fridge !

PCOS: Polycystic Ovarian Syndrome

PCOS is the most common hormonal disorder in reproductive age women (affecting 4-15%) and is the leading cause of female infertility. Since PCOS is a syndrome, this means it is diagnosed by firstly ruling out any other cause and by assessment of symptoms. To get a clear diagnosis you have to have 2 out of 3 of: 

1. ovarian dysfunction (meaning irregular or a lack of periods/ovulation), 

2. polycystic ovaries diagnosed by transvaginal ultrasound, 

3. excess androgens (hyperandrogenism) meaning excess levels of testosterone and other ‘male’ hormones. This in particular is what causes symptoms including acne, hirsutism, loss of head hair, thinning hair. 

First let me say, PCOS is almost 100% manageable via diet and lifestyle changes. The next section is not to freak you out into thinking you are doomed forever, but it is encouraging you, if you have PCOS, to start taking action NOW so that you can beat the statistics.

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PCOS women have many other manifestations and morbidities including marked insulin resistance, IR (which is the body not responding appropriately to sugar), excess weight gain or resistance to weight loss. 

They have four times the risk for developing type two diabetes and at higher risk for developing gestational diabetes, non-alcoholic fatty liver disease, atherosclerosis, cardiovascular disease, autoimmune disease (particularly Hashimotos Thyroiditis).

Likely due to the hormonal imbalances, a large percentage of PCOS women suffer with mental health conditions such as 5 x the risk of anxiety, 10 x risk of depression and bulimia, with 7 x higher risk of suicide.

Infertility is another symptom of PCOS and 30-50% of PCOS pregnancies end in miscarriage. PCOS women also have a higher rate of pregnancy complications including 3 times the risk of gestational diabetes, preeclampsia and premature delivery. PCOS women are more likely to have a C-section and babies of PCOS women are more likely to have health complications themselves. PCOS woman also have 2.7 times the risk of developing endometrial cancer and a higher risk of ovarian cancer too.

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Western treatment for PCOS: Most see at least 3 doctors before being diagnosed with PCOS, and treatment is almost always just being given the oral contraceptive pill to ‘regulate the menstrual cycle’. Note, if you are on the pill, you do NOT ovulate.

Sadly, the pill can worsen insulin resistance, contribute to weight gain and increase the risk for blood clots, cancer, NAFLD, hypertension, depression and suicide, all of which PCOS women are already at increased risk for. Further side effects of the pill include causing depletions of nutrients including vitamins B2, B6, B12, C and E, folic acid, and magnesium, selenium and zinc which again PCOS women also already have lower levels of. 

The pill is not curative, it only is a method of holding symptoms at bay, which is particularly problematic when it comes to the symptom of infertility which is often only realised when people stop taking it to try conceiving! 

Women are also often told to lose weight as a primary treatment for PCOS and indeed loosing 5-10% of body weight if you are obese with PCOS does improves fertility, metabolic health and substantially reduces risk of diabetes, cancer and heart disease. This does only help however if you are overweight. If you have ‘lean PCOS’ meaning you have a normal BMI then losing weight will not help. 

Metformin is another medication often prescribed to PCOS women to treat insulin resistance. 30% of people on metformin get side effects like nausea, cramps, diarrhoea and vomiting and metformin causes folate and B12 deficiency. Metformin alters your gut microbiome (meaning it changes the diversity of bacteria in your gut) - the exact mechanism behind this is not known, although it may reduce intestinal permeability/leaky gut (which could be positive).

Other medications include statins for high cholesterol, spironolactone for acne and high testosterone, antidepressants and sleeping pills, again which all come with side effects without treating the root cause of PCOS. When they are stopped, the symptoms will come back, and often are worse when they do.  

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The exact development of PCOS is unknown and multifactorial but to break it down as simply as possible:

- In PCOS there is increased Luteinising Hormone, LH, which simulates the ovaries to make more androgens (testosterone etc). 

- Low levels of Follicle Stimulating Hormone, FSH relative to LH and decreased production of aromatase (an enzyme that converts testosterone into oestrogen) results in extra testosterone and not enough oestrogen, which in turn causes an inability to ovulate. 

- Normally, you have a lot of follicles on your ovaries, they all start to develop, and one is picked per month. A boost of oestrogen triggers that one follicle matures + ovulates. 

- In PCOS, instead of one being picked and maturing, lots are recruited, none reaching full maturity, and therefore none ovulating. This bunch of immature follicles is what you see as cysts on the ovaries in an ultrasound. 

- It continues, the lower-than-normal levels of oestrogen, causes the brain to tell the body to make more testosterone (because it thinks that this will mean we have more to convert into oestrogen, but…. as already mentioned, with low levels of aromatase this doesn’t happen), resulting in even higher-than-normal levels of testosterone…the cycle continues. 

- The high testosterone also damages the bodies oestrogen receptors, meaning PCOS women’s bodies are desensitised to the little amount of oestrogen they do have 

What that means when we look deeper: 

High amounts of androgens, paired with low levels of oestrogen cause a vicious cycle of insulin resistance, gut dysbiosis, leaky gut, inflammation, circadian rhythm disruption & HPA axis dysfunction. These together exacerbate one another, and result in the characteristic symptoms of PCOS. 

Insulin Resistance, IR is the most common and prominent mediator in most PCOS cases for BOTH obese and lean women. Our bodies oestrogen receptors do not respond properly to blood sugar levels causing IR. The result is being crap at managing your blood sugar. I’ve gone on about that enough for you to know, but this means craving sugar, massive crashes if you haven’t eaten for a little while, or after you’ve eaten sugar etc. 

The IR itself causes increased androgen production and secretion, and increases risk for leptin resistance, which in turn leads tow weight gain and increases obesity risk. 70% of PCOS women are obese, and PCOS symptoms are worse for obese sufferers. Obesity itself is also risk factor for developing PCOS in the first place as it makes the cells in the ovaries more sensitive to LH (where this all started) and increases androgen production (PCOS women already have hyperandrogenism) and worsens IR and inflammation.

Gut Dysbiosis & Leaky Gut

The Intestines also have oestrogen receptors and oestrogen is critical to maintaining the health and integrity of the intestinal lining. Hence, PCOS women have a higher propensity towards ‘leaky gut’ where the usually tight junctions between cells of the gut lining become loose, allowing the escape of bacteria from the gut into systemic circulation. The body realises that there are bacteria in the blood and sets off an immune response (this is called endotoxemia) and the result? Systemic (body wide) inflammation. This inflammation further impairs the already poor insulin receptor function, worsening IR (can you see the cycle starting?)

Obesity and high testosterone in PCOS women both reduce the diversity of the gut bacteria, ‘gut dysbiosis’. This in turn worsens leaky gut. Gut dysbiosis is also a causative factor in PCOS as it alters hormone secretions, gut brain mediators and inflammatory pathways. This is also why PCOS women have a predisposition to IBS (irritable bowel syndrome), bloating, reflux and other digestive issues. 

Inflammation

Oestrogen controls inflammation. Without enough oestrogen in PCOS, you get chronic, systemic inflammation. This is exacerbated by the leaky gut, IR and obesity. 

Inflammation itself also worsens all other PCOS symptoms. It desensitises insulin receptor function which worsens IR, interferes with follicular development (giving you more cysts o the ovaries) and further drives excess androgen production (hello acne!).

Circadian Rhythm Disruption & HPA axis dysfunction

There are oestrogen receptors in the brain and oestrogen impacts the hypothalamus which is the brain area responsible for controlling the circadian rhythms (your wake-sleep cycle). With PCOS the low oestrogen causes this to go totally off whack. This exacerbates IR, gut dysfunction, inflammation and increases androgens. It also encourages weight gain, contributes to diabetes, heart disease, cancer and mental health disorders.

PCOS women have elevated levels of cortisol (the stress hormone) and low levels of melatonin (the sleep hormone) resulting in what’s called Hypothalamic Pituitary Adrenal, HPA axis dysfunction – AKA stress is literally damaging the exact part of your body responsible for managing stress meaning that cortisol just builds up and up. This is true for both lean and obese PCOS women and if you are obese, well then that causes even more cortisol production too. Elevated cortisol worsens IR, inflammation an contributes to leaky gut and dysbiosis via the gut-brain connection. Differences in melatonin metabolism contribute to insomnia and sleep apnoea, for which PCOS women are 4-10 times higher risk for. Plus, insomnia is exacerbated by mental health problems like anxiety and depression which are also linked to PCOS. Melatonin is also a powerful antioxidant, with low levels of it, oxidative stress is increased, meaning inflammation is increase…. And well, as you can see this exacerbates all the other drivers and symptoms of PCOS. 

Can you see how these 4 main factors all just make each other worse and worse? So how can you get out of this vicious cycle? 

The conclusion is you need to focus on all 4 of those big issues to make any progress in PCOS. If you just tried to sort out one and not the rest, it would just come back as it’s being caused by all the others, so: 

1. Sort out your blood sugar (bye energy crashes)

2. Sort out your gut (bye IBS and bloating)

3. Get rid of unwanted inflammation (bye acne and random joint pain)

4. Manage your sleep-wake and stress cycles (bye to insomnia, constantly feeling on edge, anxiety and depression)

Step 1: Track your menstrual cycle. Even if it’s currently non-existent, download the app. Trust me. Clue/Flow are good free apps. You need to start to listen to your body, and tracking your period is the first step in that communication.

AS ALWAYS DO NOT TAKE SUPPLEMENTS UNSUPERVISED. They are natural, but they really can be dangerous and interact with medications and do other damage.

Regulate Blood Sugar & sex hormones: to increase insulin sensitivity & regulate menstrual cycle

- Adopt a low glycaemic load diet (lists of low GL foods can be found online) but basically, eat complex carbohydrates, and protein with each meal

- Avoid sugary, processed or refined carbohydrates, they contribute to IR, dysbiosis, inflammation and increase risk of obesity, anxiety, depression, endometrial (and other) cancers, heart disease and diabetes, which you are already at higher risk for!

- Consume a teaspoon of cinnamon daily as it regulates blood sugar 

- Try Seed Cycling: Consume 1 tbsp of ground flaxseeds and pumpkin seeds daily in the follicular phase (first half, from day 1 of period until ovulation) of the cycle to regulate oestrogen levels. In the luteal phase (from ovulation until next period) consume 1 tbsp sesame and 1tbsp sunflower seeds to boost progesterone levels. 

- Herbal teas to the rescue:

o Spearmint and peppermint tea decrease free testosterone levels and prolactin and increase FSH. 

o liquorice root tea which contains phytoestrogens that modulate oestrogen and may help inhibit production of testosterone 

o Green tea which reduces blood glucose, insulin, testosterone, and is anti-inflammatory 

- Can try taking a natural hormone regulator called Vitex Agnus Castus a few drops on the tongue (tincture) per day (do not use if on OCP, oestrogen pills, antipsychotics) 

- Can try a daily supplement of Myo-Inositol, 4g in divided doses, avoid use if pregnant and breast feeding – Reduces IR, and androgens, T2DM, gestational diabetes and heart disease risk. It regulates the cycle and promotes ovulation.

Increase gut flora and heal the gut lining 

- Increase fibre to 30g per day including plant-based sources, vegetables and complex carbohydrates to balance blood sugar levels. Fibre is fermented by good bacteria in the gut into short chain fatty acids like butyrate and propionate, which basically stops leaky gut and reduces gut dysbiosis 

- Consume prebiotic foods including chicory root tea (a great coffee substitute) artichoke, asparagus, garlic, onions and berries which support the growth of beneficial gut bacteria 

- Consume probiotic foods like sauerkraut, tempeh, miso and kimchi or a daily probiotic supplement (make sure to get one that contains lactobacillus and Bifidobacterium, I’ve done a post before on what else to look out for when buying a probiotic). Probiotics basically help everything that’s going wrong in PCOS.

Decrease inflammation: 

- Omega 3 reduces inflammation and can be found in oily fish (salmon, mackerel, anchovies, sardines, herring). Vegan sources include flax seeds, chia seeds, pumpkin seeds and soybean which also provide fibre, magnesium and zinc. A supplement is probably better as often we struggle to convert vegan sources which contain ALA, into the required form (EPA/DHA) and farmed fish is depleted of omega 3 (this is especially bad in the UK). Even wild fish is high in contaminants such as heavy metals which increase the toxic load on the liver. Bare biology is by far the best omega 3 supplement you can find in the UK.

- Consume organic Extra Virgin Olive oil IT IS SO ANTI INFLAMMATORY. Vegetable oils and margarine should be chucked into the bin. The moment they are processed into oils and especially when you cook with them, they become mega inflammatory. 

- Consume ginger and turmeric daily (ant inflammatory and also reduces IR and T2DM risk). Note. curcumin the active polyphenol in turmeric is much more bioavailable when eaten combined with black pepper and a fat source 

- Consume anti-inflammatory nettle which also reduces IR, and decreases androgens

- Increase antioxidant status by including 8 fist sized portions of whole vegetables daily.

- 2 of portions of cruciferous vegetables daily to aid liver detoxification of hormones 

- Avoid gluten as it contributes to leaky gut and is inflammatory (yes even if you are not gluten sensitive)

- Avoid Dairy which is inflammatory and an independent risk factor for developing PCOS in the first place as the growth hormones in dairy make you more reactive to androgens 

Balance the HPA axis and circadian rhythms: 

- Increase sources of Magnesium, B vitamins and zinc – PCOS women are found to have lower levels of these vitamins, and our soil is so depleted of magnesium that most of us are deficient in it actually. They are SO important for proper circadian rhythms and HPA axis functioning. Mg also helps reduce IR and oxidative stress therefore lowering inflammation. Consume 2 portions of dark leafy greens, legumes or complex carbohydrates daily. Magnesium citrate supplements of 200-500mg per day also help boost levels and are relatively safe. Caution as that form might cause diarrhoea, if so you can take magnesium bis-glycinate 

- Consume foods that boost melatonin including walnuts, olives, grapes, cherries, seeds and legumes 

- Expose yourself to natural light first thing in the morning (OPEN. YOUR. BLINDS – DO NOT SIT IN BED IN THE DARK ON YOUR PHONE) and avoid blue light (phones/screens/tvs) 2 hours before bed to regulate circadian rhythms 

- Consume nervine teas and adaptogens including ashwaghanda, passionflower, lemon balm and camomile to promote restful sleep and reduce cortisol 

- Try meditation/mindfulness for 5-10 mins daily and mindful eating to decrease cortisol and balance the HPA axis (Headspace / Calm are good apps to try).

- Have Epsom salt and lavender essential oil baths – 20mins, 3 x week and 2 big handfuls these are de-stressing and you absorb the magnesium in the salts through your skin. 

Items that alleviate all bits of PCOS

Increase levels of Vitamin D - 85% of PCOS women are vitamin D deficient and deficiency worsens PCOS symptoms. Vitamin D helps regulate insulin sensitivity reduces leaky gut and gut diversity, is anti-inflammatory, and regulates the circadian rhythms and HPA axis. Get sun exposure and in the winter consume a supplement (one with K2 is best). The NHS recommends 400IU per day. You can also get vitamin d from eating sun-soaked shiitake mushrooms, organic egg yolks and wild oily fish.

Exercise frequently – In PCOS women exercise improves insulin sensitivity, aids weight loss, reduces dysbiosis, androgens and cysts, lowers inflammation and improves mental health. Yoga in particular helps balance the HPA axis and Hiit and strength training reduce IR, promote weight loss and sweating helps excrete unwanted hormones.
Get acupuncture – acupuncture is a safe and is an effective way to decrease inflammation and cortisol, aid weight loss, sleep and mental health. Acupuncture can help increase fertility and bring on ovulation too. 

Eat organic. Organic fruit and veg have more nutrients, antioxidants and fewer toxins than non-organic. Pesticides reduce gut diversity and cause IR and inflammation. Nonorganic animal produce contains antibiotics worsening dysbiosis. If affordability is an issue, look up the clean 15 and dirty dozen to see which foods are a must-avoid. 

Avoid endocrine disruptors (BPA, phthalates, dioxins, perchlorate and PFCs) – what is found in plastic, cosmetics, candles etc. If budgets allow drink filtered/mineral water from glass bottles. Women with PCOS have higher levels of BPA in their bodies compared to non-PCOS women. BPA is linked to high androgens and triggers fat accumulation, prevents fat burning and causes gut dysbiosis. Oh and it stays in the body and crosses the placenta and goes to our babies (some postulate that this is how people get PCOS in the first place… but that’s a whole other conversation)

Avoid alcohol, caffeine and other intoxicants which increase androgens, IR and inflammation and affect the gut!

Avoid artificial sweeteners + emulsifiers (aspartame, sucralose and saccharin) cause dysbiosis, weight gain and IR. Emulsifiers like carrageenan (often in organic almond milk) cause inflammation and worsen leaky gut.

2 PCOS superfoods that just do everything you need:

Quinoa

1. A blood sugar regulator: complex carbohydrate, a complete protein with a good fat content. 

2. Gut restorative: high amounts of fibre. 

3. Anti-inflammatory and antioxidant rich. 

4. HPA axis regulator: high amounts of B vitamins, Mg and zinc. 

Flax seeds

1. Hormone regulator: are phytoestrogens meaning they modulate oestrogen levels and contain the highest content of dietary lignans which reduce excess serum testosterone levels 

2. Gut restorative and decrease dysbiosis: full of soluble fibre 

3. Anti-inflammatory: high in omega 3 

4. HPA axis regulator: high amounts of Mg and zinc. 

The result? 

- No more androgens (so bye to acne and hair on your face but not on your head!) 

- No more irregular periods – and yes you WILL ovulate, hello fertility! 

- No more cysts on those ovaries. 

Plus, bye to all the other symptoms, oh and you’ll be less likely to be overweight, get cancer, get diabetes, get heart disease, commit suicide and so much more. 



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Want to know and be able to track where you are in this vicious cycle? Here are some tests you can do (some you can get on the NHS, others privately, some offer packs they send to your home for your to do yourself)

• Check your BMI/hip-to-waist ratio, are you overweight? 

• OGTT - Oral Glucose Tolerance Test (75g 2h) and Lipid panel (cholesterol, LDL, HDL, ApoA1, ApoB, Triglycerides) – These check how you react to sugar. Do you have prediabetes, and are you very insulin resistant? Are you approaching that high risk category for heart disease? 

• Serum Zonulin Family Protein + Comprehensive Stool Test This basically checks if you have leaky gut and if you have low bacterial diversity in your gut. It’s not a need to have test, but might help your nutritionist/practitioner know which bits of the plan to make a focus for you! 

• Serum hsCRP – C Reactive Protein an assessment how much inflammation there is in your blood. Again, nice to know not need to know. 

• Comprehensive DUTCH test - Full sex hormone and adrenals panel. PCOS women’s hormones are just all off kilter. This measures all your sex hormones PLUS your response to stress / cortisol. It’s expensive but definitely the most comprehensive assessment you can get. Or ask on the NHS for a full hormone panel.

• Antinuclear antibody and Thyroid panel (TSH, Free T4, free T3, Anti TPO, thyroglobulin, antibodies). PCOS women have higher risk of developing auto immune disease particularly Hashimotos. This test lets you know if you are likely to have autoimmune condition.

• Vitamin D (25 OH vit D test) as 85% of PCOS women are deficient so worth getting it checked!

Brushing your Teeth can boost your Fertility

Did you know that your oral health could be affecting your fertility?

An interesting correlation has been found between the oral microbiome (the healthy bacteria that live in your mouth), and fertility (in both men and women).

Periodontal disease and oral mouth infections (inflammation in the mouth resulting from bacterial infection) can lengthen the time to conceive by 2 months or more. It prevents ovulation in women and affects male fertility too. The metabolic waste from the bacteria (and the inflammatory markers produced) can cross the placenta and affect the foetus if you are already pregnant, and a specific type of bacteria (which is found in those with periodontal disease) has been found in woman who have given birth prematurely. Treatment of oral bacterial infection has shown a 20% improvement in spermatic parameters (like sperm count, motility etc).

So, just another reason to make sure you are keeping your oral hygiene in check. Brush regularly, floss, use a probiotic mouthwash… and of course, STOP SMOKING. Lastly, if you have mercury fillings perhaps get these looked at (and if necessary think about getting them removed/replaced).

Male Fertility

Ever wondered why testicles hang off the body? It’s to keep them cool. The rest of the bodies temperature is tightly controlled by homeostasis, but for sperm to function properly, the testicles need to be cooler than the rest of the body. In 4/10 couples, fertility issues are down to man’s sperm. So what can men do to protect themselves and boost their sperm count/motility (swimming ability)?

1. A lesser known fact is that saliva kills sperm, as do many lubricants. Think about what intimate products you are using - lots contain a huge amount of chemicals it’s best to keep away from the genitals! So if you’re trying to conceive avoid saliva or brands like KY Jelly and go for natural lubricants: https://www.yesyesyes.org/ have different ranges of lubricants that are organic & chemical free. That being said, lubricants nor saliva are 100% effective as contraceptives.

2. It sounds obvious but few people actually think about this: keep your phones away from the Crown Jewels. Do not store your phone in your front pocket! This is in part because the radiation off mobiles decreases sperm count + quality, but also because phones get hot and increase the temperature of the testicles damaging the sperm.

3. With temperature in mind, if you’re currently trying to conceive think about avoiding ultra hot baths, very tight underwear and lycra style tight exercise gear all which increase the heat…. as does cycling long distances!

4. Eat organic. Pesticides + herbicides are know to damage sperm

5. Avoid endocrine disruptors (things that interfere with our hormones): this includes BPA found in plastic packaging (try and drink filtered water from glass bottles where possible), many processed soy products, dairy, pesticides/herbicides, toothpaste that contains fluoride (also in many countries tap water is fluorinated so be cautious/check your area), preservatives.

6. Avoid food contaminated with heavy metals. Remember, heavy metals are present in toxic quantities in large fish (especially farmed fish) eg. tuna. You want to get that oily fish in 2 x a week but ONLY from clean sources (wild salmon only!) otherwise it doesn’t contain any of the Omega 3 we are looking for. Heavy metal toxicity can also come from mercury dental fillings (plus see my last post on this). Herbs like parsley, coriander, spirulina and chlorella are great heavy metal chelators (they take the heavy metals from inside our body and bind to them so that they can be excreted with the herbs), so make sure to have these often!

7. Oxidative stress - I’ve banged on about this enough but smoking, badly cooked/stored oils, trans fats, alcohol, marijuana, caffeine all cause oxidative stress to which sperm is particularly susceptible to being damaged by, adjusting sperm shape, causing DNA fragmentation in the sperm and reducing count, concentration and motility. So, boost your anti-oxidant intake - eat the rainbow, eat 7 portions of veg a day, eat fibre.

Herbs & Spices

Herbs and spices (even in their dried form) contain a huge amount of antioxidants. Just a pinch added when cooking can double the antioxidant power of the meal. Just another reason to add cinnamon to your porridge or oregano to your pasta.

Also, adding herbs to food makes the spikes in blood glucose after the meal less dramatic, so if you have blood sugar regulation issues try to always add some herbs to your cooking!

Cumin contains salicylic acid - the same compound found in aspirin, as do (in smaller amounts) turmeric, chilli and paprika.

• This helps decrease cancer risk generally and helps work as a semi blood thinner (this is why some people are prescribed aspirin following heart attacks).

• In TCM terms cumin is warming & pungent so promotes energy circulation and increases our metabolic rate (helping us loose weight).

• When cooking beans, adding cumin (or coriander/ginger) can help stop bloating/gas! Ginger also actually helps us break down protein (legumes contain plant based protein)

Peppermint is one of the most anti oxidant packed herbs. 

• It a carminative and anti-spasmodic so stops stomach cramps and (in small amounts) morning sickness and It alleviates gas and bloating.

• It is anti microbial (helps deal with bacteria in the mouth and with colds/upper respiratory tract infections) which is why its often in mouth washes,

• it’s an antiemetic (so good for nausea, travel sickness and IBS),

• a localised analgesic (painkiller), hence it’s often in topical oils that you can put on your forehead or temples for a tension headache or onto muscular/arthritic pain. You can mix peppermint oil with olive oil then put it into a bath to relieve muscle pain/cramps. Avoid in GORD/ heartburn/reflux as it relaxes the lower oesophageal sphincter

• Peppermint in TCM is cooling (so good with alcohol to counteract its heating effects), and helps move liver qi (PMS irritability etc).

Basil is warming and great for weak digestion, gas, bloating, IBS, and fatigue generally

• it helps relieve low moods, anxiety & focus the mind, clears coughs and gum disease (it’s antimicrobial again why its in mouth washes).

• supports the liver and is ‘anti wind’

Cardamom seeds are warming and said to light our digestive fire & clear damp - aka, promote good digestion and are ‘gastro-protective’. They are good for weak digestion, indigestion, nausea, bloating, and IBS. They also help promote circulation (and lower blood pressure), are anti inflammatory, improve low mood, and improve coughs and gum disease. Avoid with GORD/reflux/heartburn.

Sage is warming and an antioxidant.

• It’s antimicrobial: used in mouthwashes/gargling, good for tonsilitis/laringitis/colds etc

• Sage helps relieve hot flushes (great for those that come with menopause or PMS) and generally good for those with excess sweating. A menopausal hot flush remedy: 6 sage leaves soaked in lemon juice overnight in fridge, strain and drink lemon juice in water in the morning!

• Sage helps with indigestion, bloating and gastritis.

• Sage improves our cognitive function and memory so is also beneficial in Alzheimer’s.

• is ‘anti cancer’ (anti proliferative + angiogenic)

• Don’t take longterm (thujone can be neurotoxic). Don’t take in pregnancy + lactation unless to stop milk flow

Cinnamon - best to grind yourself from organic sources and store in the fridge !

• warming, moving and aids circulation + promotes sweating - helps warm the fingers and toes, especially in eg Raynaud’s or fibromyalgia!

• good for blood sugar regulation and downregulates testosterone - so very beneficial in PCOS! Caution if you are on anti diabetic drugs/metformin/insulin

• warming as a tea for sending blood flow to the reproductive organs, can therefore be beneficial in certain infertility conditions and PMS/PMDD

• is an expectorant (helps remove phlegm build up in eg a cold)

Fenugreek is  warming, moistening, bitter – caution with diabetic medications

• helps improve muscle strength and weight lifting power output.

• Its good for gastritis & constipation, and removes phlegm and is beneficial in asthma

• improves insulin resistance and so good in obesity, diabetes, PCOS etc.

• Aids with low breast milk prod (as its a galactagogue: it increases milk supply without being detrimental to baby - have fenugreek seed tea 2-3 cups per day, also helps babies colic)

• is a cholagogue meaning it helps improve bile flow - so helps us digest fats

Coriander - 

• helps reduce inflammation in people with arthritis and is good for gout.

• is a good source of iron (for those with anaemia)

• a heavy metal chelator: Binds to toxic heavy metals like aluminium in the brain and central nervous system and takes them out of our body

• liver supportive, good for IBS, gas, bloating

• is anti fungal and anti parasitic

Ginger helps with 

• migraine relief, pms cramp relief, is an anti emetic so helps with motion sickness, and vomiting and nausea during pregnancy or from chemotherapy.

• massively anti inflammatory especially helpful in arthritis pain

• promotes circulation (benefitting the cardiovascular system),

• is warming, aids digestive fire & clears damp.

• is pungent, benefits the lungs and respiratory system, induces sweating and gets rid of phlegm/mucus from colds

• helps bring on menstruation by promoting blood movement + promote blood flow to the reproductive organs generally.

• cholagogue improving bile flow (helping with fat digestion) and useful to help break down high protein food like meat or beans and lessen the effect of uric acids in the body from eating such foods (so also good for gout)

Some herbs deserve a special mention and these include:

Saffron is a particularly impressive herb thats anti everything bad…. It’s an anti depressant, anti convulsant, anti ischaemic, anti-alzheimer, antitussive, hypo-lipidemic, anti-pruritic (itching), emollient, anti inflammatory, anti oxidant.

• Most notably, saffron is an anti-depressant New studies have shown saffron to have almost equal efficacy to anti-depressants like Prozac and it can help boost cognitive function in those suffering from dementia or Alzheimer’s.

• Saffron in TCM helps build yin and move liver qi stagnation, hence it’s helpful to treat symptoms such as night sweats, hot flushes, irritability, depression etc. all of which are particularly common during menopause and in PMS.

Oregano is protective against radiation, is anti inflammatory, an anti oxidant and is warming. 

• It’s an antifungal/bact/parasitic/helminthic - aka it kills everything, a bit like an all round natural antibiotic oregano oil pills can be taken for infections and illnesses of all kinds - for example it works wonders for tonsillitis and throat infections. Note, like antibiotics, oregano pills are strong and will also kill your healthy gut bacteria and can cause diarrhoea - take them with probiotics! This is also why oregano oil can be used to treat gut infections (candidiasis, E.coli, K pneumonia, B hominis, H pylori, salmonella, SIBO) too.

• Topical oregano oil can be put topically onto fungal infections (like on toes!), or even to help with acne (caution, it’s very strong and can burn your skin), or can be mixed with water and gargled for throat/mouth infections including oral thrush (why it’s often in mouthwashes)

• Avoid oregano oil pills in pregnancy, breastfeeding, for anyone avoid long term use.

Constipated and don’t know it?

Are you constipated & don’t even know it? 💩 Our bodies dump our unwanted toxins and waste like excess cholesterol, lead, Mercury, oestrogen etc into our stools. If we don’t get them out in time then they can be recycled back into the blood stream causing us harm.

You can test your own transit time by eating a bunch of beetroot (I’ve already gone on about all the benefits of beetroot enough) and see how long before your stools turn pink. Less than 24-36 hours and your transit time is looking good. Longer than that you are effectively constipated and so increase your fibre intake and see here for all the other ways I’ve mentioned to help manage constipation.

The longer it takes for your stools to pass through the intestines (the transit time), the higher the likelihood of colorectal cancer. What can you do? Eat more fibre = bulkier stools and lower transit times. Steaming greens (kale spinach etc) also helps as it improves bile-salt bonding ability which helps protect against liver and colon cancer.

Welcoming Autumn & the change in seasons

In TCM, this phase of the year embodies RESTRAINT, SEPARATION & REFINEMENT.

Autumn is the time when fallen leaves + fruit decompose, returning nutrients to fertilise the soil for next year’s growth. In the same way for us, its a time to eliminate what is unnecessary, and store only what is required for winter; a time of REFINEMENT.

The element rof Autumn is Metal, going back to the concept in alchemy of turning base metals into gold, autumn represents the transformation of materials in nature, returning to their source in preparation for re-creation. Metal is a substance that is made from the earth, generated by the process of reduction. There is a sense of loss in autumn of the fading sunlight and chills in the air. It is a time of contraction, dialling back, and a time of change.

The organs of metal are the Lungs and the Large Intestine.

The Lungs are the boundary between the inner + outer world, they suck in and refine the air we breathe, and disperse it around our body as required for energy production.

In an emotional sense, the lungs mentally + spiritually, allow us to ‘take things in’. They also represent our psychological boundaries which help us know who we are, filtering the good from the bad.

So, as we enter into Autumn it’s time to think about your own boundaries. The weather has changed, you will be socialising less - who will take up that important time? Not just socially, but physically and emotionally too - as it get’s colder and there are less hours of daylight we will have less time and energy, think about what you do with that time, separate out the necessary from the unnecessary and dial back & refine your routine.

The lungs also rule the skin and open to the nose. They are said to control our ‘defensive/protective energy’ which lies just under the skin. This protects us against ‘external invasion’ from the cold, damp and wind. If these conditions penetrate through this results in infections + achy joints. Someone with weak lungs may have poor resistance to catching colds/flus and be more likely to suffer from allergies to pollen. As autumn has arrived our lungs are now more fragile than ever, take consideration to wear scarves + protect your throat/neck from the cold + dry weather. Drink hot drinks to lubricate the throat.

The spirit of the lungs is the ‘Po’ or the corporeal/physical soul which is responsible for all physiological processes and responsible for feelings and sensations: It allows us to have clear sensations of the physical world around us: the capacity to take in quality & richness from the world and feel complete. Emotionally this includes accepting acknowledgement from the people around us enabling you to feel worthwhile. So, look around you… go for walks in nature, breathe in deeply & embrace the beauty of the falling autumn leaves and let it brighten your day and allow you to properly process the world around you.

The large intestine removes all waste products from the body. The large intestines function therefore opposes but complements that of the lungs which take in and purify the air we breathe. The same applies emotionally, where the large intestine is responsible for the ability to ‘let go’. Someone with a weak large intestine might have issues with holding grudges or holding onto unhealthy feelings/thoughts and be unable to move on.

Autumn is the time to think about what you might be holding onto unnecessarily, what is, but doesn’t need to be taking up energy physically or mentally? Let it go, now is the time!

Interestingly the emotion related to Metal is grief. Sadness and grief constrict the corporeal soul, suspending our breathing. The shallow and short breathing of a sad/worried person is an expression of the constraint of the lungs and the corporeal soul. The immune system of those who have been recently bereaved can become severely suppressed, leaving them open to infections + illness. In TCM, this fits in with the lungs being responsible for protecting us from invasion and them being most affected by grief.

How to nourish the lungs:

- BREATHE!! Take fresh air in regularly, and take a moment to breathe mindfully + diaphragmatically - this helps with stress and stimulates the vagus nerve, also aiding digestion, cellular health, lowers blood pressure and aids heart function.

- Swimming & conscious breath work.

- Singing and humming (also stimulate the vagus nerve!)

- Skin brushing

- Clean your home, get rid of whats unnecessary - especially clean the boundaries like your windows.

- Eat/drink pungent spices/teas to warm you up and foods that are full of moisture to counteract the dryness of autumn: apples, apricots, celery, chestnuts, egg whites, grains, mushrooms, olives, onions, pears, white radishes, tangerines, turnips, walnuts, water chestnuts, watercress, wine, pungent spicy food, cinnamon, garlic, ginger, ginseng. Root vegetables are harvested in autumn, and they are great to eat for the lungs!

- Cooking method: roasting, steaming, boiling.

- And last but not least, here is your friendly reminder to take daily Vitamin D + K2 supplementation for the less sunny months!!!

Autumn in TCM -

Climate: Dry,

Sound: weeping,

Emotion: grief,

Taste: pungent,

Organs: lungs, large intestine,

Opens to: nose,

Manifests in the: skin,

Soul: Po,

Colour: white,

Smell: rotten.

Melatonin, cortisol & sleep cycles

Why you need to make opening your blinds the first thing you do each morning

Melatonin and cortisol orchestrate our sleep-waking cycle. Melatonin is also a powerful antioxidant (mopping up free radicals, bad cells, in the night). Cortisol is a hormone that controls the awake part, its meant to be low at night so you can stay asleep and slowly rises in the morning, peaking at the time you wake up. It also stimulates your appetite for a big breakfast, after breakfast levels drop again until its lowest point whilst you’re asleep. Cortisol also doubles up as a stress hormone, so high levels in the day make you feel anxious and easily overwhelmed, abnormally hungry and makes it harder to fall asleep.

Exposure to bright morning light causes: 

• melatonin (sleepy hormone) to decrease,

• cortisol (wakeful hormone) to increase,

• helps regulate insulin (literally helping with weight management even if you change nothing else in your diet).

• helps with mental health issues such as depression & anxiety (studies have found it helps MORE than antidepressants do and even if you are on antidepressants it helps them be more effective)

• helps you sleep better (falling asleep faster and a better quality sleep once you do)

Obviously we want some lunchtime sun too if possible (for that vitamin D!)

Before bed: 

Under natural lighting conditions, your body begins producing melatonin to induce sleep around sunset. The amount of melatonin in your bloodstream slowly increases, reaching its peak at 2AM. Then, melatonin levels slowly fall as your body transitions to morning and stay low throughout the day. You should go to bed at 10-11pm and wake up between 6-7am in that case, and transition into dim light mode between 6-8pm. So try dim your lights around this time and turn off your screens! They emit blue light and inhibit melatonin and are highly stimulating and wake your brain up.

Try to sleep in a very dark room. Even a little light when you are sleep suppresses melatonin and disrupts sleep quality AND increases insulin resistance! Try take screens out the room, and get rid of little charging lights. If you have to have eg a clock in the room try get one with red lights instead of blue, white or green, as red lights don’t inhibit melatonin as much.

So for good melatonin production:

• Schedule sleep, go to bed every night at the same time (preferably between 10-11pm) and wake up between 6-7am

• Try not to change the schedule, even on the weekends

• Practice good sleep hygiene – dim lights and avoid screens 2 hours before bed, stop eating 3 hours before bed – only water and herbal teas, only use bed for sleeping and sex (not reading, working and TV)

• Sleep in a cool & very dark room

For managing cortisol levels:

• Relaxation techniques like meditation, aromatherapy, hot baths,

• Bedtime teas! Camomile, lemon balm

• Only drink coffee (or green/black tea) in the morning (preferably 30 min minimum post breakfast) – caffeine is a stimulant. It keeps you awake by blocking adenosine (a neurotransmitter which builds up over the day causing you to feel sleepy)

• Avoid smoking, drinking and sleeping pills, including melatonin supplements – they disrupt your natural sleep cycles and circadian rhythm giving you medicated sleep – not the same as restorative sleep

IBD: Inflammatory Bowel Disease

Not to be confused with IBS this is an autoimmune condition that can be severely debilitating. IBD can be further classified into Crohn’s Disease CD, or Ulcerative Colitis, UC. This overly aggressive immune response by the body causes damage to the gut mucosal lining. A characteristic symptom of IBD is blood in the stool/rectal bleeding which is why if you experience this it’s important you get this checked out by your GP ASAP.

The main difference between the two is that CD affects any part of the whole digestive tract (but usually targets the terminal ileum) with the breakdown of the lining causing holes right the way through, whilst UC is located in the rectum/colon only, and causes only the top layer of the gastrointestinal tract to be damaged, forming ulcers.

The cause is not fully understood, but its known to be a mixture of genetics, a confused immune response by the body, and environmental triggers (including smoking, alcohol, the oral contraceptive pill, antibiotics, paracetamol/ neurofen, infections etc).

IBD Is characterised by ‘flare-up’s’ of symptoms that come and go. Including urgency for the toilet, diarrhoea, rectal bleeding (often quite severe), abdominal pain (usually on the right hand side for CD, & left in UC). This in the end may lead to complications like severe weight loss, nutritional deficiencies (as you’re not able to digest your food properly) - B12 deficiency most notably, osteoporosis, anaemia, obstructions/fistulas, haemorrhage, and in some cases colorectal cancer.

One diagnostic test for IBD includes a blood test looking at C-reactive protein CRP, which is a marker of inflammation in the body, showing very high results of 500-600+.

Interestingly, stool tests of IBD patients show a different breakdown of gut bacteria. Much less diversity is seen (remember we want as many different good species as possible - hence, eat the rainbow), with much higher levels of pathogenic bacteria such as E coli present, and much lower levels of Short Chain Fatty Acid, SCFA producing bacteria. SCFA’s like butyrate are food for our gut cells, and so without this, the gut lining is weaker and the gaps between cells are larger, meaning more toxins can get through from the gut into our blood stream causing further systemic inflammation.

From a TCM perspective, IBD comes from ‘liver qi stagnation’ which comes from too much red meat, alcohol and bad fats (trans-fats/veg oils etc) creating an excess of arachidonic acid in the body, or in TCM terms: heat or dampness in the gut. From an emotional perspective, this can also be related to repressed anger.

See here for what I’ve written about dampness:

Most treatment options in the western world include going on harsh immunosuppressants and anti inflammatories, often prescribed for life, and sometimes ending with surgery that removes part of the bowel. Many people live on steroids for life, but they do cause damage to the body, even if it’s not immediately noticeable - corticosteroids for example, are a huge causative factor of osteoporosis, literally weakening your bones.

What is the naturopathic approach? It’s hard to give a generalised plan as everyone’s individual triggers are different, but here are some tips/foods which might help, mostly things that lower inflammation, which is the real problem - I’ve given the explanation too so you can adapt/include for yourself accordingly! Please do NOT stop taking your medication nor add in supplements without supervision of your doctor, but also know that you may be able to live a completely normal life, free of flare up’s and medication if you give it a go

What to add in:

- Chew food well, don’t overeat, try and practice mindful eating. The more you chew the more your stomach acid + enzymes are secreted, and the more coated in saliva the food is, meaning the better you digest it.

- WELL cooked, HOT foods: soups, stews, broths are nourishing and easy to digest. A slow cooker is your new best friend. Raw, cold foods irritate the gut and are harder to digest, your gut is having a hard time, make life as easy for it as possible.

- During a flare up (especially in CD) try and go for low FODMAP foods (google these), FODMAP foods ferment in your gut, making flare ups worse.

- A vegan diet is generally less inflammatory, certainly avoiding red meat is beneficial. If you do eat animal products please make sure to go for organic + free range.

- Bone broth - If you’re not 100% veggie/vegan I urge you to include this as your one exception. Make it yourself, its really easy, and only please from organic meat/chicken/fish. it contains collagen and glutamine (literally helping heal your gut lining) and is full of nutrients that are super easy to absorb/digest.

- Optimise your omega 3 levels. Omega 3 is HIGHLY anti inflammatory. If you’re vegan/veggie then get supplements (they have vegan ones made from algae), if you’re not, I’d probably still go for supplements as these days even wild fish is full of heavy metals and other crap. I like bare biology fish oils they are by far the best on the UK market.

- Support your struggling mucosal lining with demulcents such as a combination of: slippery elm 50%, marshmallow root (30%) and liquorice root (20%) powder – 1tsp 3 x day btwn meals in water. MAKE sure to be well hydrated with this & take it away from any medication or it can lower your absorption rate. You can find them as supplements/powders or teas.

- Flax seeds: lower inflammation, help bulk stools etc.

- Green juices (VEG NOT FRUIT), but add berries and I’d rather the vegetables were cooked rather than raw, but the chlorophyll in vegetables and anti oxidants will help lower inflammation.

- Pomegranates - ellagitannins in pomegranate inhibit growth of pathogenic bacteria + promote growth of beneficial gut bact. Punicic acid in pomegranate seed oil decreases intestinal inflam.

- Vitamin D - yes, it’s summer, but… most of us live in England. Our weather is shocking. Take a vitamin D (with K2) supplement daily. This stabilises the cell junctions of the gut, regulates gut inflammation and supports getting that diversity of gut bacteria up. Low VitD levels have been massively associated with IBD + flare ups.

- Probiotics are great but NOT if you are on immunosuppressants or during an active flare up so caution here please.

- General anti inflammatories: ginger, turmeric (with black pepper), camomile teas. You could try curcumin (the active ingredient in turmeric) supplements.

- Aloe Vera helps reduce gut inflammation/ulceration, is anti-inflammatory & speeds up would healing generally. Make sure it’s not pasteurised and check as some contain laxatives (its generally a mild laxative).

- Lions mane and chaga mushrooms (1g of one/each x 3times/day) - caution if taking immunosuppressants - contains beta-glucans, anti inflammatory, anti oxidant rich, anti viral, immune regulating generally and prevents cytokine storms (the over reaction of the immune system that damages healthy tissue which occurs in conditions like UC). You can find online powders, tinctures etc that can be added to smoothies/juices/soups!

- Eat cabbage, cauliflower, spinach, seaweed, spirulina, chlorella and kale. They contain glycine an amino acid which helps make collagen for repairing your damaged gut. Raw cabbage juice during a flare up with UC helps repair ulcers.

- Green tea, maybe the only caffeine I’d have and in small amounts. Its super anti inflammatory and contains a lot of anti oxidants.

- Up your water intake generally. Being dehydrated is going to make it all worse.

Supplements to think about/speak to your doctor about:

- Vitamin D daily (better you vitD + K2 spray daily)

- Cysteine (2x 600mg/day)

- Zinc (supports rapidly dividing cells like in intestine)

- Glutamine (what you get from cabbage juice, but can take as a supplement)

- Phosphatidycholine (106g/day, divided doses)

- N-Acetyl Glucosamine (6g/day - divided doses) supports the gut lining by helping increase mucin levels.

- Think about getting your nutrient levels checked, and think about supplements, it’s likely you are low in B12 (especially in CD as the area most affected, is the area where B12 is usually absorbed) and potentially folate, iron, zinc, Calcium, potassium, magnesium and vitamins A,D,E and K (as these are the fat soluble vitamins).

- Bare biology omega 3.

What not to eat:

- Remove vegetable oils from your diet (they become toxic when heated, and generally are very processed - they are inflammatory and will worsen your issues). Olive oil is your friend. Try to cook on non stick pans with no oil and drizzle organic extra virgin olive oil on top, it’s super anti inflammatory + full of anti oxidants.

- Stop smoking. We all know smoking is bad. For you, it’s really, really bad. It’s a 100% known trigger and worsens symptoms. There are a LOT of studies showing correlations.

- Remove gluten and refined sugar (all white carbs - go brown!), even if you are not coeliac, gluten is inflammatory.

- Caffeine and alcohol are not your friends. Even if they don’t cause a flare up each time, they are adding to the problem. Chicory tea is a great alternative and DOES taste like coffee.

- Work on your stress levels… easier said than done, but it’s a known cause of flare ups. Stress (cortisol) = inflammation, it’s really that simple.

- Don’t eat dairy, this is especially true for UC, this causes flare ups and inflammation.

- Don’t. take. NSAIDs. (Paracetamol, Neurofen etc). They might help stop pain, but they really mess with your gut.

- Maltodetrin/binding agents - found in a lot of supplements/meds - make sure to check yours don’t have this in.

- Also, E466 and E433 (generally E400’s) and any sulphur containing preservatives/emulsifiers (eg sulphur dioxide found in dried fruit and sulphites found in wine), these can form hydrogen sulphide in your gut and is linked to UC development... also are made from the metabolism of animal protein (opt for organic to lower levels if you eat meat) Really just try go organic/home made and you won’t need to worry about this one!

Hope some of these tips help!

SIBO: Small Intestine Bacterial Overgrowth

SIBO, do you have it?

Before you stop reading - it is the most common cause of IBS & is much more common than you think. As you know we all have good bacteria in our gut, but this should be only in the large intestine. Small Intestine Bacterial Overgrowth is when some of this bacteria overgrow and settle into the small intestine. This bacteria then feeds on carbs, fermenting them & producing methane or hydrogen sulphide gases.

This causes symptoms like cramping, bloating, gas, insomnia, GORD (reflux/heartburn), insomnia, constipation, diarrhoea. This occurs after eating, and at most meals (depending on what exactly you eat). If you’ve tried to increase your fibre intake, or taken probiotics and they have worsened rather than bettered your symptoms this might be why - they are feeding the bacteria in your small intestine and helping them grow. In the long term this can cause chronic iron deficiency, and give you food intolerances/allergies/auto immune conditions you didn’t have before - a common example is the development of a new histamine intolerance.

What are the causes of SIBO? Chronic stress, PPI (omeprazole, the medicine for reflux/heartburn) use, poor oral hygiene, antibiotic use, hypothyroidism, opiate/painkiller use. Or It might come about after a bout of bad food poisoning/salmonella.

The good thing, testing for SIBO is simple, you drink a solution and do a breath test which measures the bacteria in the small intestine. Nowdays they have at home tests you can order. If you have IBS that veers towards diarrhoea its likely the hydrogen sulphide producing bacteria you have, if its consitpation then the methane producing.

What to do if you have SIBO? You’d need to go onto a short term diet plan which would include initially starving and killing that bacteria, and then repopulating your large intestine only with good bacteria. It’s not as scary as it sounds, and it could be the permanent end to your dodgy stomach, endless flatulence and mass of food intolerances.

Chronic Stress

How does Chronic Stress affect our bodies and what can we do to help?

What happens when we are faced with stress: we release adrenaline, noradrenaline (same as epinephrine/norepinephrine) and cortisol. These allow us to get away from the stressor as quickly as possible.

They allow our fight or flight response and start a cascade of inflammation in the body: Increasing our heart rate, blood pressure, dilating our vessels (heart, brain muscles, skin), increasing our metabolism, dilating our pupils + airways and stopping our digestion.

Cortisol pumps the body with additional glucose (sugar) which increases our pain threshold, inhibits our immune response and allows us to be more alert.

Once the stressor is gone, we return back to equilibrium, normally.

What happens when stress is prolonged for more than usual? These hormones are released for too long + our bodies response to cortisol is desensitised (cortisol resistance), symptoms of which include:

- Weight gain, especially around the belly + increased risk of insulin resistance + type 2 diabetes

- Low libido + infertility/suppressed reproductive function for men + women (including causing menstrual irregularities)

- Increased histamine response - aka, much more sensitivity to allergies. You might suddenly develop hay-fever or a reaction to something you were not previously allergic to or an intolerance to high histamine foods.

- PAIN! Increased inflammation everywhere: joint pain, general body aches, maybe particularly in the lower back + may eventually lead to the development of an autoimmune condition like Crohn’s, ulcerative colitis, rheumatoid arthritis etc. Inflammation has a cause + effect relationship here, it is a stressor itself + is caused by chronic stress.

- Feeling ‘wired’, anxious, a sense of ‘doom’ that won’t go away

- A general inability to cope with even minor stress: often presenting as a sense of fear

- Feeling tired all the time, need more sleep but sleep doesn’t relieve the tiredness (can lead to chronic fatigue syndrome/ME)

- Low motivation, depression, insomnia, migraines, irritability and all the rest of it

- Feeling light headed, especially when standing too quickly & extra sensitive to heat and cold

- Develop a lower tolerance to sugar/carbs/alcohol/caffeine/drugs, even though that might be exactly what you crave.

- An impaired immune system + slower wound healing (why we always get ill when we are run down from being overly stressed/busy)

- changes in our gut-brain axis: worse/slower digestion, leaky gut (which in itself causes chronic inflammation), IBD, IBS, SIBO, reflux, stomach ulcer development

- Overall, an increased risk of heart disease, cancer, thyroid dysfunction, metabolic syndrome, fibromyalgia, arthritis

If you feel any of these things and don’t understand why, it might be because you’re living in chronic stress and didn’t even know it (or maybe you do know it….but haven’t thought about starting to manage it).

So, what can you do if this is you, or your worried it might be soon?

1. Get your body moving, even if its just a short walk outside each day. Please note - intense exercise is itself a stressor, if you are worn out don’t run a marathon, you’ll just make everything worse.

2. Cold water exposure - swimming in cold water is the best, but if you can’t access that, try starting your shower with cold water even if it starts as just for a second each day and build it up.

3. Take epsom salt baths - the magnesium in Epsom salts does get absorbed into the body and helps stress so much.

4. Try acupuncture, reflexology, massage, meditation etc. These are massive aids for stress management.

5. Diet… my usuals here & some extras:

1. Drink: camomile, passionflower, lemon balm, lime flower, ashwagandha, lavender teas, they are de-stressors, fight anxiety, depression, sleep aids and help with a lot of the other symptoms

2. Add basil, oregano, rosemary, to your diet

3. Reishi mushrooms - there are many forms you can get these in nowadays - tinctures/teas etc. they help with almost all negative results of chronic stress

4. Protein with every meal (preferably plant based or organic animal produce)

5. Swap white/refined carbs for wholegrain - quinoa, brown rice, oats.

6. Eat dark green leafy veg with EVERY MEAL (yes, even breakfast)

7. Eat the rainbow, eat fibre, maybe take probiotics - support your gut bacteria.

8. Increase omega 3: eat wild oily fish or take a supplement

9. Avoid adding stress onto the body: caffeine, alcohol, smoking, excess exercise, sugary or diet sweets/drinks

10. REMOVE TABLE SALT FROM YOUR DIET and buy some proper sea salt/Himalayan salt

11. STOP COOKING WITH SUNFLOWER AND VEGETABLE OILS . Organic, extra virgin olive oil instead, please.

6. Lastly, some supplements which have been proven to help us manage stress (as always, don’t try without guidance):

1. Magnesium (citrate form can cause diarrhoea, glycinate is an alternative form), a

2. B vitamin complex (note this might make your pee fluorescent yellow, this is normal),

3. vitamin E &

4. vitamin C

Diet drinks…

If I’m trying to loose weight, I should opt for calorie free drinks like diet coke/coke zero right?

Not quite. Artificially sweetened drinks have a 47% higher risk of increased BMI. They are strong dopamine stimulators - meaning that they activate reward circuits in the brain: i.e. they make you FEEL GOOD. This feeling, triggers cravings for more. these cravings don’t just stick to the diet coke, they extend to all things which simulate that same pathway - carbs, fatty, salty foods (basically all processed foods), alcohol, caffeine etc. These cravings also have the ability to override your normal bodies signals telling you that you’re full - so you will also eat more.

Don’t get fooled by calorie free drinks and foods….The food industry literally has something called the ‘Bliss point’ of foods that they aim for - this is the amount of sweetener/fat etc that causes the highest dopamine release in consumers!

Leaky gut

Leaky gut is when the, normally tight, junctions between cells that line the intestine start to starve and pull apart. This means that all the toxins, pathogens and everything that you are trying to excrete out in your poop, starts to leak back into the blood stream.

This in turn causes inflammation, auto immune diseases etc.

One of the best ways to help fix leaky gut is to increase your levels of butyrate, a short chain fatty acid. Butyrate is produced by our gut microbiome (our ‘heathy’ gut bacteria) and a way to increase levels of it is to eat more fibre, pre and probiotics. But also, to increase the amount you exercise, since this promotes more of the good, butyrate producing, healthy bacteria in the gut.

Butyrate also moderates inflammation. People with higher levels of butyrate are more resistant to inflammatory diseases and are less likely to suffer from allergies. Butyrate is also a circadian rhythm messenger - it ‘sets the clock’ of the liver and so also helps regulate sleep patterns.

One of my usual takeaways with this one: try to move your body every day + eat more fibre!!