Feel bloated all the time and can’t figure out why? Low stomach acid might be the cause.

So, what does having low stomach acid look like? 

• Bloating

• Belching

• Flatulence (approx 1-2 hours after meals), especially after high fat or protein meals (e.g. a burger).

• Abdominal pain, cramping/feeling of extra strong fullness after eating

• Foul smelling/floating stools

Read on if this is you.

You probably all know that we have acid in our stomach, but what does this actually mean? When we eat, after our teeth have broken food up and the enzymes in our saliva have started breaking down any carbs we have eaten, food gets sent down to our stomach. Here our stomach muscles churn this food together and mix it with our gastric juice. Gastric juice is a mixture of stomach acid (hydrochloric acid, HCL) and a bunch of enzymes. 

This HCL has a pH of 2-3 (is very acidic) and its functions include: 

1. Breaking down proteins - Without stomach acid we CANNOT breakdown protein. This means proteins go undigested into the small intestine and literally rot and ferment (called putrefaction). This process produces chemicals (polyamines) which can damage the internal lining of the intestines and contributes to colon cancer. The production of these chemicals causes you to feel bloated, overly full and can make you release farts that smell bad (literally releasing these chemicals from rotting food!).

1. Breaking down fats - HCL triggers the release of bile (which helps break down fats) and pancreatic juice (full of more enzymes for more digesting) into the intestines from the gall bladder. So if you don’t have enough HCL, that means that you won’t be able to digest and absorb fats properly either!

1. Killing bacteria, viruses and fungi (which can’t survive such an acidic environment) - This can lead to dysbiosis or poor gut bacteria: if you are prone to getting thrush constantly, or stomach bugs this might be why! The undigested food in the body leads to bacterial overgrowth where it shouldn’t be, like in the case of SIBO (Small intestine bacteria overgrowth).

1. Required to convert iron and calcium into a form which we can absorb, so low HCL can cause iron deficiency anaemia (feeling tired all the time, cuts/sores at the corners of your mouth) or osteoporosis (low bone density, aka constant fractures)!

1. Lastly the cells that release HCL also release intrinsic factor, which is required to make vitamin B12. So, in the long term low HCL can lead to B12 deficiency

Luckily testing your HCL levels is super easy: 

first thing in the morning, mix ½ teaspoon of bicarbonate soda in glass of water and swallow. If you have sufficient HCl you’ll be belching within 2-3 minutes. Early + repeated belching can show excess HCl and no belching within 3 minutes means you have low HCL levels.  

What causes low HCL?

• chronic stress

• low vitamin B6, B1 or Zinc which are required in the production of HCL

• Autoimmune gastritis

• Medications eg proton pump inhibitors (PPIs) like omeprazole,

• Chronic H pylori infection (gets into stomach when the stomach acid levels are low, then can cause levels to increase),

• Ageing (after 50yrs old we gradually have less HCL anyway),

• A long term vegan or veggie diet may mean you have lower levels and hence more difficulty digesting dense proteins (tofu/tempe) as your body may have adapted by lowering HCl levels

So, if you have unexplained anaemia, osteoporosis or just constant bloating and tummy cramps, check our your HCL levels and start working on building it back up.

How to increase HCL levels:

• consume apple cider vinegar (with the mother/unpasteurised) mixed with a little water drunk just before each meal,

• Eat bitters 15-20 mins before a meal to stimulate HCl release: Gentian (v bitter; found in Swedish Bitters), Barberry bark (which is also antimicrobial, good for SIBO, reduces heat, and helps with insulin resistance), Andrographis, Dandelion (bitter + stimulates movement through the digestive tract, is a diuretic and supports the liver) + goldenseal. Bitter tasting foods eg fennel, rocket, chicory, artichoke + watercress are also great for this.

• Eat zinc (nuts, seeds, pumpkin seeds, eggs, oysters, fish, meat) and vitamin B6 foods (whole grains, sunflower seeds, legumes, walnuts, green veg, carrots, potatoes, avocado, fish)

• Avoid over-eating, eat mindfully, avoid processed food

• Eat fermented foods (sauerkraut, kombucha, coconut kefir, miso soup)

• Add some Himalayan/sea salt to food as this provides the chloride for HCl production

• Eat a little Cayenne pepper with food

• Avoid ice in drinks and DO NOT consume cold water. Room temp or hot drinks only!

• And, as a last resort, you can try supplementation of betaine hydrochloride (HCl) (as always please only supplement under proper professional guidance)

Orgasms: more than just for pleasure

For both men and women, studies show that frequent orgasms are *protective against heart disease* later in life. Orgasms generally *boost the immune system*, increasing the number of white blood cells which help us fight off disease and infections.

Orgasms also boost oxytocin (the love hormone) which is known for *increasing bonding and social cooperation* (not only with your partner but also helping us be calmer and more social generally). Orgasms also cause us to release endorphins from an orgasm, which helps *decrease any pain* going on.

Orgasms *decrease stress levels and help alleviate feelings of anxiety and depression*. All importantly, orgasms *help you live longer*. Studies have found that those who orgasm more have a lower mortality risk.

*Orgasms also help boost fertility* What happens physically when a woman orgasms: the pressure in the vagina, womb and uterus goes up. This allows the cervical mucus and sperm to get sucked up through the cervix, getting closer to the ovum in the Fallopian tubes where they are aiming to go.

The vagina is naturally acidic and most sperm die in this hostile environment. The cervical mucus is the safety net for sperm, its less acidic and is found lower down in the vagina at the cervix. This drops closer when a woman orgasms meaning sperm get to safety more easily.

If a woman orgasms 1 minute before or up to 3 minutes after ejaculation then her body will hold onto 10 million more sperm than if she didn’t.

Studies also show that frequent orgasms help *regulate the menstrual cycle* and the surges of hormones from climaxing *stimulate ovulation*. So, whether or not you’re trying to conceive, frequent orgasms help regulate your cycle generally.

These benefits are not just for women.

Regarding conception, whilst a male needs to ejaculate to produce the sperm needed to fertilise an egg, his level of arousal does also have an impact. Studies show that when a man is more aroused (and aroused for longer) the ejaculate contains a higher volume of sperm.

Traditional Chinese medicine stipulated that abstinence would increase the sperm count for mon. Modern research however suggests the opposite. Whilst not ejaculating for a while does means you have more sperm, the studies show that this sperm is actually made up of a backlog of old or damaged sperm. So, frequent ejaculation promotes less but better quality sperm.

Frequent ejaculation also helps *ward off prostate cancer* and other *immune boosting benefits* like increased white blood cells in the body after ejaculation helping ward off illness and infection

So, orgasms are good for your health; physically, mentally, for fertility and to help you live longer!!

Only 14% of women actually get morning sickness exclusively in the morning, so really it should just be called nausea in pregnancy. However, when you look at the reasons people get nausea in pregnancy, suddenly it makes a little more sense:

Blood sugar regulation has a huge part to play in morning sickness. When your blood sugar drops, you feel sick. Similarly to those that are pre-diabetic or diabetic when they enter a hypoglycaemic state. Since when you sleep, you are fasting, this is likely to be the longest period in a 24hour day that you don’t eat. Hence, when you wake up, your blood sugar will be at its lowest, and you will feel (the most) nauseous.

So what can you do about it? - balance your blood sugar! This means eating small amounts VERY regularly (EVEN if you are not hungry, eat pre-emptively), particularly just before going to bed, and having nearby food to eat immediately when you wake up. A good thing to try would be plain crackers such as ones made from quinoa or buckwheat (Amisa do some great ones). These will help stabilise your blood sugar but also are plain tasting so easier to stomach if you’re feeling sick. Try and eat protein with each meal, and opt for unrefined carbs (like quinoa, buckwheat, brown rice) as opposed to white carbs as these will keep you satiated (full) for longer and hence stabilise your blood sugar better. Fibre too, basically all the usual advice to stabilise blood sugar applies here!

What else? Stay hydrated - dehydration is a causative factor in morning sickness. Drink water - plus you need so much more hydration to replace the amniotic fluid (which gets replaced every 3 hours)! Soups/broths are also a great way to keep you hydrated, stabilise blood sugar (giving you all those electrolytes) and are usually easier to tolerate.

If you’re taking any supplements make sure to take them with food to avoid any nausea related to them. B6 supplements can be helpful in treating morning sickness, but as always (and especially in pregnancy) get proper advice before supplementing.

Ginger has been shown to be effective at helping decrease morning sickness. Try sipping ginger tea in small amounts.

Lastly, as already written about acupressure on the acupuncture point Pericardium 6 (see above for two to find it) has been shown to be effective. You can get motion sickness bands from the pharmacy and place the bead onto this point and wear them during pregnancy. Acupuncture is also safe and effective during pregnancy and can be hugely beneficial for morning sickness.

The good news is that morning sickness for the majority of women does ware off after week 13 so just keep going!

What to eat during pregnancy

This is in no way an exhaustive list, it is some items to think about if you are now eating for two!

• Starting with what to avoid: pate, soft/blue/unpasteurised cheeses, raw eggs, raw fish, green/sprouting potatoes, undercooked or cured meat, soft ice cream/fresh cream from dispensers.

• If you have a cat during pregnancy make sure someone else cleans out the litter tray. There is a risk of Toxoplasmosis which is an infectious parasite found in cat faeces, raw/undercooked meat, and in soil on unwashed fruit/veg. It’s rare but can be passed on to, and be dangerous for the baby.

• During pregnancy for the same reasons as above washing your fruit and veg properly is really important. The best washing method is to soak in apple cider vinegar then rinse well before eating.

• Try and drink filtered / mineral water and make sure you are drinking enough (8 glasses a day). Water is required to make up for the increased blood volume during pregnancy (30% more) and to replace the amniotic fluid around the baby (which is completely replaced every 3 hours). Being well hydrated lowers your risk of morning sickness, pre-eclampsia and constipation (very common during pregnancy and can be quite debilitating!)

• Caution with herbs and herbal teas in pregnancy as some can stimulate the uterus. Ginger peppermint and chamomile in small doses are ok but avoid parsley, pesto, rosemary, coriander, basil as they are stimulating.

• Try to avoid taking unnecessary medications during pregnancy - antibiotics and anti depressants have been linked to congenital defects.

• Smoking during pregnancy increases the risk of premature delivery, cancer and sudden infant death syndrome

What to eat & some supplements (always get proper advice before supplementing): 

• One of the most important, make sure you’re eating enough protein (an extra 6-10g per day). Protein are the building blocks and you are building a new human! It supports foetal, placental and maternal tissue growth. If you are not eating enough protein it can cause obesity, hypertension and blood sugar dysregulation in kids. Good protein sources include beans, lentils, quinoa, wild fish, organic eggs.

• Calcium helps with the building of the babies skeleton, teeth and brain and is protective of the mum’s bones too. Eating enough Calcium lowers the risk of pre-eclampsia. Sources include Kale, okra, green beans, sesame seeds, figs, red kidney beans, sardines, watercress.

• Magnesium lowers risk of pre eclampsia, foetal growth retardation, pre-term labour and metabolic dysregulation. Sources include : Almonds, pumpkin, spinach, barley, kelp, cashew, legumes, eggs, cod. If you are taking supplements stop in the last trimester as it can interfere with contractions.

• Iron is essential for oxygen transport & production of red blood cells. Sources: spinach, quinoa, legumes, pumpkin seeds, clams, beef, oysters.

• Vitamin A is important for foetal growth, development (especially the brain), vision, hearing, immune & respiratory system functions. Caution with supplements as preformed vitamin A is dangerous for the baby. Low vitamin A during pregnancy can cause anaemia. Sources include Apricots, barley, carrots, green leafy veg, kohlrabi, spinach, sweet potatoes. If you are trying for a baby make sure you have an optimal vitamin A status before conception - you can test levels / speak to a doctor or nutritionist about this.

• Vitamin D is always important but even more so during pregnancy. It’s used in calcium homeostasis, cell differentiation, immune function. Later in pregnancy 40-80% of women have low vitD status and this can affect the child’s bone health, brain development and increase risk of heart disease, diabetes, insulin resistance, dental issues, decreased muscle mass and pre-eclampsia. So, get Sun exposure (caution with melasma a darkening of face skin which can happen during pregnancy), eat sun soaked mushrooms, egg yolk, wild oily fish (sardines mackerel herring salmon and tuna) or take supplements. Magnesium, calcium and Vitamin D all work together so its best to make sure all levels are optimal.

• Omega 3 EPA/DHA are important for having a healthy birth weight, increased gestational length, a healthy BMI, improved infant visual performance, lowered levels of allergies, the babies brain function/mental function. Maternal fish oil supplementation helps decrease risk of food allergies and eczema/asthma in the child – eat wild oily fish, eggs, flax/chia seeds (caution not to consume too much flax as it is oestrogenic). Supplements of 200-300 mg DHA+EPA daily during pregnancy can be taken, but be sure to reduce 4 weeks before birth as they are an anti coagulant. Please be cautious with eating fish and supplements, non wild and poorly made supplements are full of toxins and heavy metals and may harm you more than they help! The brand Bare Biology seem to be the UK market leader in supplements of Omega 3.

• Think about your Gut microbiome. Having excess pre pregnancy weight/excess weight gain during pregnancy can cause gut flora changes which can predispose your child to obesity. Having a C section or not breastfeeding affects the babies microbiome. If you are having a C section it’s possible to ask the doctors to take swab of mothers vagina + put on babies face post birth to expose the baby to the vaginal microbiome which will help populate their gut! You can take probiotics (10 bill lactobacillus rhamnosus GG + bifidobacterium) which can moderate weight gain and decrease eczema dev in the child. It’s generally protective against allergy development when there is a family history of allergies.

Exercise & lifestyle: 

• In the first trimester opt for brisk walking, low impact exercise.

• In the 2/3rd trimester go for gentle pregnancy yoga, aqua natal classes.

• Try to rest + relax.

• Sleep!

• Try to lower stress levels and avoid endocrine disruptors/toxins.

• If you are very sporty before getting pregnant do speak to your doctor as you might be able to continue with exercise.

Try eating ginger: Substances in ginger block the vomit centre of the brain and the feeling of nausea (but has to be real ginger not sweets with flavouring/lots of sugar).

Acupressure: Pericardium 6 is an acupuncture point that has been proven in controlled trials to be effective against nausea and vomiting (including morning sickness in pregnancy and motion sickness). 

If you have ever brought travel sickness bands from a pharmacy, they are based on this acupuncture point - however mostly people keep them on at their wrist crease rather than on the correct spot. So here is how to find it, rest the button on the bands on this point - pressing down with the tip of your finger on this point if your feeling sick also helps.

Its located 2-3 finger widths from the wrist below the two prominent tendons of the arm. If you wiggle your fingers you will see the two tendons moving you’re aiming for between them!

In TCM, motion sickness is seen as a sign of damp or phlegm caused by a weakness in the spleen. The best way to work on this is by adjusting your diet, both how and what you eat. 

1. Eat regular meals (same time each day), and not too late at night.

2. Eat warm, cooked food and drinks - don’t have ice in your water/out the fridge and go for room temp or teas. Slow cooked foods for the win

3. Don’t overeat, and chew well. Mindful eating also plays a big part here. Try and take 10 minutes out your day to eat rather than cramming food down whilst staring at a screen

4. Avoid alcohol, dairy, sugar, gluten, white carbs, fried or oily foods, bad oils (margarine, vegetable oils), overly processed foods

5. Specific foods to strengthen the spleen: nettle, beetroot, sweet potato, camomile tea, brown rice, oats, squash, carrots, peas

As a reminder, dampness and a weak spleen in TCM is linked to digestive issues like diarrhoea or constipation, and with overthinking/anxiety (particularly the type that causes a bad stomach when you’re anxious/stressed).

What else can we do promote our health span (aka not just living as long as possible, but feeling as good as we can for as long as possible!).

I discussed before about how if we put ourselves under mild stress that it’s anti ageing. This includes:

1. Cognitively stimulated

2. Do exercise often (and avoid being obese or insulin resistant)

3. Eat fruit and veg

4. Try cold water swimming

But what else can we do?

1. Stay social. Social interaction is actually anti-inflammatory. It sounds crazy but studies have shown that, particularly in the elderly, that social connection is as anti inflammatory as stopping smoking or doing exercise. It can lower your BMI and your blood pressure too. Social interaction causes a release of oxytocin which triggers our vagus nerve to interact with the brain and calm brain inflammation. For children, poor social interaction & trauma has also been linked to development of inflammatory diseases later in life. This is so important at the moment - if you have a grandparent, parent or friend that you know has been alone during the pandemic, if it’s safe to do so, go give them and hug and hang out with them!

2. Eat until you are 80% full. In Okinawa off the coast of Japan, there are the highest amount of people that have lived past 100 years old. What is their secret? They call it Hara Hachi Bu, and it’s main component is eating off smaller plates.

3. Avoid inflammation! Opt for an anti inflammatory diet where you can,

4. Get your gut issues fixed leaky gut causes inflammation in the body and any issues mean you’re not properly detoxing toxins (constipated) or not absorbing nutrients (diarrhoea)

5. Avoid unnecessary medications where you can, over the counter drugs like neurofren and paracetamol are damaging to the body, and antibiotics, antihistamines and steroids all promote inflammation in the long term

6. Avoid alcohol, smoking, sugar and other toxins - we all know these age you, they are inflammatory and stop you absorbing other nutrients amongst many other things.

7. Sort out your stress !

Foods worth a mention:

• B vitamins found in wholegrain help support energy production

• Omega 3 fatty acid is anti inflammatory and important for the nervous system (found in wild oily fish, flax seeds, hemp seeds)

• Magnesium is important for the nervous system and insulin sensitivity (found in dark green leafy veg)

• Vitamin D - great for the immune system and especially important if you have an autoimmune condition.

• Shiitake and reishi mushrooms are protective against cancer and generally support the immune system

• Organic extra virgin olive oil - anti inflammatory and full of anti oxidants !

• Beetroot - nitrates for heart health and betaine for methylation (so good for everything)

• Green Tea - anti oxidant rich

• Berries - full of anti oxidants and great for an ageing brain

• Cruciferous veggies, especially broccoli - supports energy production and detoxification

• Garlic and onions - especially for men, eating them often can dramatically decrease your risk of prostate cancer.

• Turmeric and ginger - super anti inflammatory and disease preventative

• Nuts and seeds generally - protein, fibre, omega 3 fatty acids and more

• drink water, the brain is 80% water lets make sure it doesn’t get dehydrated!

Remember it’s not all bad, humans actually live 4 x longer than any other mammals and this is because we are able to remain stable by being variable.

The first thing to think about is sweat generally. The body has 3 main methods of excreting toxins: through urination, bowel movements and sweating. If any of these 3 processes are not happening optimally (eg if you are constipated, not urinating or not sweating enough) then there will be a build up of toxins in the body. There is a reason why someone sweats when they have a fever, are hungover or have something like food poisoning - this is your body’s attempt to not only cool you down, but excrete out those toxins through your pores.

So actually sweating (when appropriate eg on exertion) is a needed and good thing. 

So why does some people’s sweat smell terrible and others have no odour? In TCM, the smell of someones sweat is said to be diagnostic; 

• if it is a rancid meat type smell it’s said to be a liver dysfunction,

• a scorched smell (like burnt toast) is a heart dysfunction,

• a fragrant or sweetish (like a sickly sweet perfume) smell, spleen,

• a rotten or rank (like rotten eggs) smell re a lung dysfunction

• and lastly a putrid smell (like stagnant water) is a kidney dysfunction - this is more common in the elderly.

In reality sometimes the type of smell is hard to distinguish and generally a strong offensive body odour often indicates damp heat. Other signs of damp heat include: 

Turmeric is another spice that you’ll see the health benefits of spoken about everywhere. Curcumin is the yellow pigment that gives turmeric it’s colour and is the active ingredient that is so good for us. 

Turmeric is super anti-inflammatory! It’s an anti oxidant, it lowers cholesterol and it protects the liver from toxins. Most importantly, it boosts the immune system so is a huge preventative of disease.

Equally, turmeric promotes weight loss (and is great for diabetes) and is what I call a beautifying skin tonic - specifically reducing acne and for brightening the skin.

Turmeric improves ligament flexibility and helps with aches and pains, including joint swelling in rheumatoid arthritis. It’s warming and bitter and improves protein digestion and reduces menstrual pain. It also helps dissolve tumours and cysts, including ovarian cysts in PCOS, uterine fibroids and gallstones! 

One of its many benefits again seems to be that it causes us to undergo fewer DNA mutations (ie helps decrease cancer risk). It also forces existing cancer cells to kill themselves (quite amazing really)! This is especially helpful for decreasing colorectal cancer risk (since the turmeric you eat directly hits the colon cells as little of it as actually absorbed into the bloodstream). 

Turmeric also decreases risk for lung and brain diseases, helps decrease recovery time after surgery, treat autoimmune conditions including IBD, Inflammatory Bowel Disease (ulcerative colitis and Crohn’s disease) and rheumatoid arthritis - eating turmeric root is especially good for inflammatory conditions. 

Important tip: to bring out the Curcumin in turmeric you should eat it with black pepper (the piperine in pepper helps us absorb curcumin) and some form of fat (eg with olive oil, or on eggs, coconut oil etc).

Tip: If you mistakenly get turmeric on your clothes (it’s bright yellow) - put that piece of clothing into some sunlight for an hour or so and the uv light will make the stain disappear ! 

Caution - in large quantities turmeric may cause stomach upset for some people.

1. Track your cycle - this is not so you can go crazy tracking your exact fertile period and jump on your partner. It’s about learning to listen to your body. Do you know if you ovulate? A surprising amount of women have no idea (I’ll do another post on how to tell soon). Do you know when you are about to get your period?

2. Exercise less - How much someone should exercise varies, but as a general rule, if you are running and doing high intensity workouts 4/5+ days a week, this is probably too much. You are depleting your body of that energy it needs to make hormones, babies etc. Opt for more restorative forms of exercise like yoga and walking in nature, particularly in the 2nd half of your cycle (from ovulation to period), and whilst you are bleeding.

3. Eat enough - Most women know that eating disorders like anorexia nervosa stop your periods, (over exercising is doing the same and there is a shocking number of people that come into clinic with disrupted cycles due to overexercise). You don’t have to have an eating disorder for this to be true. Food is fuel, without it your body functions below par. Under eating means that precious energy you have from food is spread thin and making a baby is harder. If you are thinking about having a baby soon, this is not the time to try to be your skinniest ! Opt for 3 balanced meals a day.

4. Having said that…If you are obese, try to shed the excess weight. Being overweight negatively impacts your health & fertility. For one, fat tissue makes and releases hormones, these mess with everything else.

5. Balance your meals & your blood sugar - Opt for a form of healthy fat, protein, fibre and complex carbs in each and every meal (yes, including breakfast). If your intake of food is unbalanced, and you are having sugar spikes and crashes throughout the day you are messing with your insulin levels. Insulin is a hormone that affects all the other hormones including cortisol (stress hormone) and the sex hormones you need to make a baby. This means once again energy expenditure is in the wrong place. E.g. Healthy fats (avocado, nuts, seeds, organic extra virgin olive oil), protein (nuts, seeds, lentils, chickpeas, quinoa, organic lean meat, eggs), fibre (nuts, seeds, veggies, quinoa), complex carbs (quinoa, whole grain bread/pasta, brown rice, amaranth).

6. Eat antioxidants regularly: we all eat badly sometimes, and I think everyone in this group lives in polluted busy cities so our exposure to free radicals is high. Consuming antioxidants helps neutralise them and boosts our overall bodies health. E.g. berries, ginger, turmeric, extra virgin olive oil, veggies, flax seeds

7. Eat a whole load of veggies, especially the dark green ones daily, yes. Every. Day. I’m not going to go into detail about the benefits of each and every veg, but believe me when I say they are important and full of nutrients and minerals that you need. Veggies are your friend, especially cruciferous veggies (broccoli, kale, spinach Brussel sprouts etc). Opt for 7-8 handfuls a day (this means veg with breakfast + snacks too - hello to hummus and crudités) if you struggle to fit them in smoothies are a good way to boost your veg intake (remember 80% veg to 20% fruit and smoothies retain the fibre over juicing).

8. Sort out your vitamin D levels - Vitamin D is required for everything from your immune system to your baby making. Get sunlight exposure and if it’s winter take a supplement. I cannot stress this enough. Vitamin D + K2 by Better You is a spray you can get for £7 off amazon. Order it right now.

9. Sort out your stress - yes, it’s easier said than done I know. But, if you are working until late every night and then buzzing and can’t sleep and feel constantly anxious and like the weight of the world is on your shoulders, and you then wake up at 6am for your 10 mile daily run…well, hopefully I’m exaggerating but think: your body is just not going to have any extra energy to make a baby is it? Also, try not to worry about not being able to conceive too much again, easier said than done. But really worry = stress = cortisol = all deplete precious energy resources.

10. Sort out your sleep: if you struggle with sleep then now is the time to tackle it. Your body recovers whilst you sleep. If you sleep badly you are more likely to struggle to conceive. Practice good sleep hygiene. Put phones and blue screens away hours before bed. Dinner/last meal of the day should be 2-3 hours before sleeping. Have Epsom salt baths 3 x a week (2 big handfuls into the bath, soak 20mins). Get proper curtains that block out light whilst you sleep, and open them and expose yourself to natural light as soon as you wake up, do NOT sit on your phone in the dark for the first hour of the day. If you can, a short walk outside before starting work goes a LONG way to helping you sleep at night.

11. Sort out your bowels and digestion. If you have chronic constipation, diarrhoea, IBS, bloating, farting then something isn’t right. We get energy through absorbing the nutrients in the food we eat. If you have digestive issues, you simply are not absorbing right so you have less nutrients and less energy. We eliminate toxins through our bowels and urination. If you aren’t excreting properly (eg chronic constipation), then toxins build up which is detrimental to your overall health

12. Drink enough water. Aim for 2L per day. If you dont like water put mint lemon or ginger into your water.

13. Stop smoking, stop taking drugs and cut down on drinking. Really I don’t need to tell you this, but smoking harms your health, your sperm, your eggs, your fertility. Drugs and alcohol do too, a comedown/hangover = energy spent on detoxifying your body, not on anything else.

14. Avoid processed, refined sugary foods. They have 0 nutritional value, spike your insulin so mess with your hormones, cravings and decrease your overall health and immunity.

15. Men, get involved. 4/10 cases of infertility are down to the man. Everything above applies to men too. In TCM the health of a man’s sperm not only determines if you can get pregnant in the first place, but it also carries on right through to determine the health, growth and development of your child.

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 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. 

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 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 ! 

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 + 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 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 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 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!

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).

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.