I love the power of food and its’ ability to positively impact health and wellbeing often within a few weeks of making changes to a clients food choices. When working with clients I adopt a

• food first health plan with recommended dietary changes/intake
• followed by lifestyle recommendations and
• lastly a personalised supplementation programme (as required).

In regard to Supplementation the Supplement industry is vast, unregulated and heavily marketed so working with a health practitioner who will design a personalised supplementation programme which is linked to improving your health status and health goals and based on experience, knowledge and previous results may be invaluable. A health practitioner will also check for any contraindications with your current medications or alternatively it is advisable to check with your GP before starting any new supplements if you are taking pharmaceutical drugs.

I hope the guide below is helpful for anyone who is considering the minefield of Supplementation and remember Supplements are likely to be most effective if they are targeted and personalised, not because you have seen them on Instagram or a friend says they are taking them!

• When buying a supplement choose carefully, always check the ingredients, especially the strength/dosage and try to avoid those where the first and second ingredients are bulking agent or fillers ( these can be irritating to the gut). A premium brand I recommend to my clients is Human Performance Hub as they work with trusted suppliers and choose the highest quality ingredients https://humanperformancehub.co.uk/about/#toggle-id-6
• When choosing supplements consider whether you prefer taking capsules, powders that can be dissolved in water, liquids or sprays. This way you may find it easier to take the required dosage to have therapeutic efficacy i.e. to get the required result. What can also help with compliance is to keep supplements visual e.g. on your work surface/by your kettle or on your dining table if to be taken with meals and on your bedside table if to be taken at bed time.
• Supplements should be reviewed to assess their benefits at the end of each course or at least every 3 months to assess whether they have improved the area of health you have been targeting. When taking Probiotics it is advisable to rotate these at least every 12 weeks i.e. choose a different one with different bacterial strains to ensure you are supporting the billions of bacteria species that make up our microbiome.
• Water soluble Vitamins if taken in excess will be excreted in your Urine ( one of the reasons why a high does B vitamin may turn your pee yellow but this is perfectly harmless as you are excreting it. Fat Soluble Vitamins (A, D, E , K) however can accumulate in your body. Before you start taking a supplement it may be helpful to ask a health practitioner who can organise a blood/urine test to check your Vitamin and Mineral status and design a programme tailored to your needs.
• Supplements should never be a replacement for food intake but they can help support your nutritional status if you struggle to meet your daily vitamin and mineral requirements – a recent study in the American Journal of Clinical Nutrition, January 2024 showed that taking a daily multi vitamin could help slow memory loss and cognitive aging in older adults.
• Supplements may be very useful when you have a specific health condition you want to support. For example I have found good results using Myo- inositol for PCOS to help with insulin sensitivity , Vitamin C for hypothyroidism as it helps with thyroid hormone production and Magnesium and B6 for the reduction of PMS and PMDD symptoms.
• Supplements can also be helpful at certain life stages such as peri-menopause and menopause to help reduce symptoms and improve wellbeing. For example two of my favourites at Perimenopause are Magnesium BisGlycinate which can help with sleep and Taurine for calming the brain.
• Supplements can sometimes be useful in providing short term support. For example:
  -It is important to take Probiotics at same time or after any course of Antibiotics.
  -It is recommended to take Butyrate when undergoing surgery to help with healing and recovery due to its anti-inflammatory and anti-bacterial properties.

Of course in some instances year round intake may be necessary- for example Vitamin D for immune compromised individuals and I often recommend this one from HPH because of its quality, taste and easy administration https://humanperformancehub.co.uk/product/hph-vitamin-d3-plus-k-complex/

• Supplements may be helpful if you are looking to reduce your medications for example if you are taking anti-acid Proton Pump Inhibitors (PPIs) like Omeprazole or NSAIDs like Ibuprofen. Note that this should only implemented under the supervision of a Functional Medicine or Health Practitioner who will design a programme tailored to your needs ( and check with your GP if necessary).

If this article raises any questions for you please do not hesitate to get in touch via e mail.

Healthy Wishes

Angela Loftus BANT, CFMP, CNHC

Methylation and DNA Methylation are biochemical processes that have a significant effect on our health, especially as we age and this article will help you understand:

• more about these processes
• how important they are to our health
• how by eating certain foods and swapping out other foods we have the power to influence our DNA methylation and hence influence our gene expression ( epigenetics) which can help healthy ageing over our lifespan.

What is Methylation?

Methylation is a biochemical process that happens in our bodies within every cell all of the time and helps regulate the activity of our

• cardiovascular,
• neurological,
• reproductive and
• detoxification systems.

So for example, Methylation helps us get rid of toxins, it helps us make neurotransmitters for learning and brain health ,it allows us to metabolise oestrogen and to make energy for muscles.

DNA Methylation specifically refers to the biochemical process of adding or removing methyl groups ( stay with me)  that support your good genes, ensuring they are generally turned on ( for example those that suppress tumour growth)  and that our bad genes (for example inflammation drivers) are generally turned off by eating certain foods and adopting certain lifestyle practises.

Research in this area shows we are able to influence the way our genes are expressed so rather than allowing them to “dictate our fate”, if we give our body more of what it needs by focusing on key foods and lifestyle strategies it is possible to live longer BETTER!

3 Key Ways to Reduce Bio Age and Live Longer

Dr Kara Fitzgerald, Functional Medicine Practitioner  in her book “Younger You- Reduce your Bio Age and Live Longer, Better” identifies the following 3 components:

1. Methyl Donors –  the ingredients of DNA methylation

2. DNA methylation adaptogens – foods that regulate DNA methylation and help make sure that methyl donors get used in the right amounts in the right places

3. Lifestyle practises that support healthy DNA methylation from sleep, exercise and relaxation.

Where to start ?

AN INTENSIVE YOUNGER YOU PROGRAMME ( 8 WEEKS) recommended if

• you are dealing with a chronic condition and want a diet and lifestyle strategy to address the root cause
• you want to turn off pro-aging inflammation whilst booting immunity,
• you have gut dysbiosis, leaky gut or food intolerances,
• you want to lose weight, lower blood sugar, lower cholesterol and triglycerides
• you want to lower homocysteine & improve inflammatory markers

AN EVERYDAY YOUNGER YOU PROGRAMME

which can be a starting point ( before embarking on the intensive programme or a finishing point ( ie after the 8 week intensive programme)

FOOD SWAPS FOR HEALTHIER YOUNGER YOU

• this which is a great starting place as it involves simply swapping out foods you are consuming with those that will better support DNA methylation.

FOOD SWAPS FOR HEALTHIER DNA METHYLATION

For those of you that are interested in the Intensive or Everyday programmes please contact me on angelaloftus@nutrition4change.com in order that I can personalise the programmes for you but if you just want to make a start towards a healthier younger you,  START WITH THE FOOD SWAPS ABOVE!

LIFESTYLE COMPONENTS

It will be no surprise that the following 3 areas have been identified as supporting DNA methylation and healthy ageing

EXERCISE

30 – 60 minutes , minimum of 5 x week, at exertion level of 60-80% of your max capacity ( you can still have a conversation),

ensure it is something you enjoy and motivates you

diarise the time to ensure it happens ( ie commitment not intention!)

RELAXATION ACTIVITIES

Engage in Meditation using a guided Meditation App like Headspace or Calm ideally twice a day for total of 20-40 minutes.

Meditation supports DNA methylation by reducing physiological and psychological stress.

If you are not ready for Meditation if you are not already doing one of the following introduce one of them: Yoga, Breathwork or Thia Chi.

SLEEP

Aim for minimum 7 hours a night and to help you try:

At Noon – to stop caffeine or if you are sensitive consider stopping altogether

To avoid food and strenuous exercise three hours before bed

1 hour before bed- turn off all screens and engage in pre bedtime ritual e.g  Epsom salt bath/yoga/stretching

“I look forward to hearing how many food swaps you have been able to make and make them habitual”.

For more information on thyroid support see my previous article on “How to boost Thyroid Function” published May 2020.

Hi Everyone,

To all my clients this year and those who keep in touch via my Newsletters plus supplement sourcing a big thank you – I absolutely love working with you all! A quick message to wish you all a very Merry Christmas and a happy healthy 2023 and a thought for your New Year habits!

Every day we listen to/hear/read soundbites regarding “how to be healthy”, including attention seeking headlines on the latest research stating dramatic health outcomes and predictions (both good and bad).

This can at times be overwhelming and present challenges in navigating what you should be focusing on nutritionally and lifestyle wise to achieve optimal health for you.
Seeking help to develop a personalised Nutrition Programme including Functional Medicine tests to assess your health status and developing a targeted action plan to rectify any imbalances, deficiencies or disease to promote wellness is without doubt a fantastic health investment but

Question – What can I do on a daily practical level in 2023 without engaging in a Personalised Health Programme which will improve my health status ?
Answer – Focus on Healthy Blood Sugar Levels

Why ? Because maintaining steady “in range” blood sugar levels affects so many areas of our health and supports both short term health benefits such as energy, mood, a stable weight and hormone balance as well as long term prevention of more serious health conditions including prediabetes/diabetes, heart disease, and dementia.

So 10 things that may affect your Blood Sugar and therefore to practise in 2023
1. Avoid skipping meals especially Breakfast ( blood sugar is likely to be higher after lunch and dinner as a result)
2. Move after eating ( any movement after eating lowers blood sugar/ reduces potential blood sugar spikes)
3. Take Regular Exercise ( exercise makes your cells more sensitive to insulin and improves blood sugar control)
4. Include sufficient Protein in your meals ( protein is the key macronutrient for stabilizing blood sugar- taking this to its extreme your first mouthful at mealtimes should be protein )
5. Stay Hydrated throughout the day (less water in your body means your blood sugar is more concentrated)
6. Focus on your gut health ( your gut produces hormones that help lower blood sugar levels)
7. Get Natural Light Exposure daily ( lack of sunlight is linked to pancreatic dysfunction and it’s our pancreas that secretes insulin)
8. Prioritise Sleep ( lack of sleep increases inflammation and potential for poor blood sugar management)
9. Build Time Out into your schedule ( stress increases risk of insulin resistance)
10. Maintain optimal Oral Health ( poor oral health weakens body’s ability to use insulin & control blood sugar)

So enjoy every minute of the forthcoming festive eating and drinking but let don’t forget thses 10 tips for 2023!!!!

There are a whole range of thyroid support supplements for you to consider if you have an underactive thyroid. Which ones will optimise your thyroid function will depend to some extent on whether you have Hypothyroidism (an underactive thyroid) or Hashimoto’s Thyroiditis (an auto immune thyroid condition) and also on your diet but here are some key recommendations based on my clinical experience in practise.

Thyroid Support Supplements

Zinc important for thyroid hormone production and conversion and 25mg dosage to help optimum zinc delivery to thyroid gland.

Selenium important mineral for thyroid function because it activates enzyme responsible for conversion of T4 to T3 the active thyroid hormone. Selenium supplementation shown to reduce inflammation with autoimmune thyroiditis. If you are on a low calorie diet this mineral together with Zinc is key in preventing decline of T3. Dosage of no more than 400mcg daily is recommended.

Tyrosine precursor thyroid hormone and low levels make it difficult for thyroid to work properly 85-170mg daily.

Guggul is an Ayurvedic thyroid stimulating agent which has the ability to take up enzymes needed for thyroid conversion and prevent sluggish thyroid metabolism.

Omega 3 and Omega 6 essential fatty acids critical to thyroid function because they increase energy levels in cells, required for integrity of structure of every membrane of every cell and improve body’s ability to detect and respond to thyroid hormone effectively

Iodine more controversial as whilst it is a cofactor for thyroid function but whilst may tolerate small amount in a multi, too much can aggravate thyroid symptoms so get practitioner to test for iodine deficiency so this may be one where eating sea vegetables and other iodine rich foods may be seaweed/sushi or shellfish may be preferable to supplementation.

Ashwagandha an adaptogenic herb  may improve thyroid function by helping to increase T4 levels of thyroid hormone. T4 is the substrate for T3 and T3 thyroid hormone sets your metabolism and energy levels.

Thyroid Glandulars would be something to consider alongside your thyroid medication (levothyroxine) if you have an autoimmune thyroid condition or have permanent thyroid damage from radioactive iodine but only after a consultation with an Functional Medicine Practitioner. They contain animal thyroid tissue (usually in form of Bovine) and support the thyroid at a glandular and tissue level.

Important note – if you are taking Prescription medication (usually Levothyroxine) it is important to consult with your GP or a Functional Medicine Practitioner before taking new supplements.

For more information on thyroid support see my previous article on “How to boost Thyroid Function” published May 2020.

Are you confused about whether you should be avoiding certain food groups , following a plant-based diet to improve your gut microbiome, eating less red meat or following some other dietary exclusive plan to optimise your health?

All of us are keen to understand what constitutes “healthy eating” but being constantly bombarded with food marketing messages and often “shock” headlines quoted somewhat misleadingly from one-off studies, it can be hard to navigate through this and truly have an understanding of how to eat well and enjoy your food.

To help your understanding of how our bodies work and guide you in your decision making around food choices, a key message is that we need to see food not just as “fuel” but rather that there is a link between the food we eat , the microbes in our gut ( our microbiome) and how our body works. Our bodies produce around 20 gut hormones but it is our microbiome which acts like an “inner chemical plant” producing thousands of chemicals which will in turn influence our health and wellbeing as they affect our

• Digestion
• Metabolism
• Brain function &
• Immune Systems

For example the state or “health” of our gut microbes influences how often and for how long our blood sugar peaks and if this is too frequent or for too long, this causes inflammation which we know is linked with unhealthy outcomes and risk of disease.

Similarly the health of our gut microbes influences how we digest fats and how quickly those fats are cleared by the body and if we are laying down more body fat then this too will lead to inflammation and unhealthy ageing- now sometimes called “inflammaging”.

Ensuring that we have the right microbes which secrete a range of chemicals to support our mental health and wellbeing is also a factor as research now shows that people with depression have a less diverse set of microbes and that the best way we can support our brain is through healthy gut microbes some of which produce serotonin “our happy hormone.”

So how do we eat to support a healthy microbiome?

Whilst there is still lots of debate as to whether to go wholly plant-based, all the science supports eating as diverse and varied a diet as possible to achieve a healthy, diverse microbiome.

Simply translated this can best be achieved by aiming for 30+ different plant foods each week from the following list: Plant foods that are high in polyphenols- these are ones with strong tastes and colours like beetroot, berries, olives, bitter foods like rocket, radishes, artichokes, endive and plant foods with thick skins like avocadoes, kiwis, bananas

• All other brightly coloured vegetables and fruit
• Green tea – if you find this too bitter on its own, drink with lemon or teaspoon honey
• Extra Virgin Olive Oil
• Legumes which include chickpeas, lentils and butterbeans
• Nuts and Seeds
• Wholegrains from quinoa, rice, oats, buckwheat
• All herbs and spices.

Aiming for 30 different plant foods weekly and making plants the base of your diet will ensure that you are eating a diverse diet, improve your gut microbiome and help you to support your overall health and wellbeing “from the inside out”.

This might mean eating more vegetable based meals each week, cutting down on eggs, fish and meat, being a ‘flexitarian’ or excluding some or all animal based products completely according to your own preferences but the key thing is what our gut microbes need more of is plants!

More Reading

Read my new article on Methylation and DNA Methylation where I give advice on how working with this process can help maintain a healthier younger you.

How Do I Improve My Hormone Balance?

Well it certainly feels Autumnal now and if like me you are really a Summer person let’s cheer ourselves up with the seasonal foods that are becoming available.

Broccoli is often promoted as one of the “superfoods” which we should eat more of but understanding exactly why it is so beneficial and how to include in our diets is something I think is not only essential but also motivating for us.

Oestrogen is one of our key sex hormones, essential for reproduction and survival and we have receptors for oestrogen in nearly every organ in our bodies. Levels of oestrogen fluctuate and decline at perimenopause causing a significant impact on our health beyond hot flushes. Supporting oestrogen early in perimenopause (which can start at mid-forties) can help both our transition through the menopause and our longer term health.

“I don’t like taking pain killers” is a phrase we often hear in practice, many patients can be concerned about the possible side effects of ibuprofen or paracetamol or the adverse effects these drugs can have on the liver especially when taken regularly.

Everything we consume has an effect on our health (positive or negative) and if we support our bodies by nourishing them with whole, real food we are optimising our potential to feel vibrant, happy and healthy, to feel and look amazing and be empowered to do the things we want to.

When we are recovering from viral infections we tend to think about infection purely in terms of its affect on our body and the physical manifestations from experiencing symptoms such as a cough, chill, fever, joint aches and pains, nasal congestion etc. Once these symptoms have died down / gone we may however be surprised that we have “lost our mojo”, that we are experiencing low mood, anxiety, ongoing fatigue and a lack of motivation.