10 things to consider when buying and taking Supplements

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

DNA Methylation

Methylation and a healthier younger you

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 ?


  • 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



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


  • 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.



Swap out For
Coffee or black tea Green tea
Bananas Berries
Potatoes Sweet potatoes, Carrots, Beets
Typical Burgers Organic burgers, Wild Salmon burgers
Sausage Chicken Sausages or Sauteed shiitake mushrooms
Crisps & other bagged snacks Roasted vegetable crisps, roasted chickpeas, seaweed snacks, kale crisps,
Iceberg or regular lettuce Spinach, rocket, kale & chard as base for salads
Peanut butter Almond butter or pumpkin seed butter
Cereal Grain free nut & seed heavy granola, quinoa porridge or Egg based breakfast
Pasta Quinoa or legume pastas
Hot Chocolate Turmeric Coconut or Almond milk
Regular Olive oil Organic Extra Virgin olive oil (bonus points if rosemary infused)

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!


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


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!)


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.


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.


Book a FREE discovery call

If you suspect that you may have an under active thyroid and would like help in diagnosing and improving your situation, don’t hesitate to book in for a FREE discovery call using the form below.

Happy Christmas and a Healthy New Year 2022

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!!!!

Book a FREE discovery call

If you suspect that you may have an under active thyroid and would like help in diagnosing and improving your situation, don’t hesitate to book in for a FREE discovery call using the form below.

Best thyroid support supplement for tiredness

What is the best thyroid support supplement for an underactive thyroid?

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.


Book a FREE discovery call

If you suspect that you may have an under active thyroid and would like help in diagnosing and improving your situation, don’t hesitate to book in for a FREE discovery call using the form below.

Will eating a Plant Based Diet improve my Gut Microbiome?

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.







Improving hormone balance

Top 10 Daily habits to promote Hormone Balance

Hormones are part of our Endocrine system and function in a network together in symphony ( like an Orchestra) sending messages to nearly every cell, organ and system in our bodies including our nervous system, our gut and reproductive system . It is not surprising therefore that hormones and hormone balance have a huge impact on our overall health and wellbeing and for women when our hormones are imbalanced this can trigger common conditions including

  • Hypothyroidism
  • PCOS/Endometriosis/Fibroids
  • Mood Disorders ( anxiety, sleep disturbances, mood swings)
  • Resistant Weight Loss/Unexplained Fatigue.

Our daily habits – following the popularity of my article top-10-foods-to-restore-hormone-balance I thought I would write about how, what we eat, how we move, our level of toxin exposure all contribute to our hormone balance. So if you are looking for dietary and lifestyle changes to help you restore and maintain hormone balance here are my top 10 tips:

How Do I Improve My Hormone Balance?


1. Eat Half a plate of vegetables at Lunch and Dinner from a combination of

  • leafy greens ( e.g kale, rocket, dark green lettuce, spinach)
  • coloured vegetables – eat 3 different colours
  • sulphur rich vegetables ( includes onion family, mushrooms and cabbage family)

Vegetables are anti-inflammatory and full of antioxidants which help improve hormone function.

2. Eat Sufficient Protein ( around ¼ of your plate) from either or both animal and plant sources but preferably organic, grass fed animals, wild caught fish and a variety of vegetable proteins from all beans, lentils, whole grains and nuts and seeds.

Protein contain the building blocks for our bodies to function and are essential for hormone function and balance.

3. Eat a source of fat at every meal such as olive oil, nuts (flaked almonds, crushed walnuts) or Omega 3 seed mix, nut butter or avocado.

Fats are essential for hormone production and play a key role in regulating hormone levels and resolving hormone symptoms which occur in PCOS and Endometriosis.

4. Feed your Gut with combination of:

  • Fibre – from vegetables, fruit especially the skin, beans and wholegrains.
  • Prebiotic foods  from leeks, onions, garlic, oats, rye, beans, lentils, chickpeas, bananas, asparagus, sweet potato, chicory
  • Probiotic foods from yoghurt, kefir, miso, organic tofu, fermented cabbage, olives

Our gut health is connected to our endocrine system so maintaining a healthy gut is integral to hormone production – for example 70% of our serotonin “our happy hormone” is produced in the gut.

5. Maintain Optimal Weight as this will keep your hormones in balance. Excess weight will play havoc with all of our hormones especially sex hormones such as oestrogen and testosterone and worsen conditions and symptoms associated with Oestrogen Dominance- link to other article.

6. Avoid processed foods as by the very nature of their processing, they will have a lower nutrient value, ingredients will have been added which are higher in sugar, saturated fat together with other chemicals that the body does not recognise. Rule of thumb – avoid foods which contain names you don’t recognise, can’t pronounce or better still shop from the perimeter of the supermarket focusing on fresh whole foods and avoid the central aisles and the plethora of packaged foods.

7. Avoid foods that contain hormones especially non- organic dairy, farm raised fish which are fed unnatural diets and factory farmed animals. Additional hormones used in food production (including growth hormones), confuse the body and interfere with normal hormone production especially oestrogen levels.

8. Reduce/Avoid Toxins in Household and Beauty Products as these interfere with the function of female sex hormones thus affecting hormone balance and health. You can do this gradually by switching your household products over to parabens free brands such as Ecover or Method and similarly each time you finish one of your beauty products such as deodorant, foundation, body lotion replace it with a brand that is free from endocrine disrupting chemical including parabens, aluminium, fragrances and phthalates. Your body will thank you for it!

9. Move your body!

Exercise helps to regulate a number of hormones including oestrogen and cortisol, adiponectin (which helps with glucose and fat breakdown) as well as improving insulin sensitivity and stimulating the production of testosterone.  In addition when we exercise mood boosting hormones are released ( notably dopamine and serotonin) so for hormone balance daily movement is a must.

Listen to your body and adjust your workout/movement ( for cycling women this may be rigorous in the first half of the month and more moderate intensity after mid cycle ovulation) but my recommendation is to ensure you are moving your body daily in some form whether it’s walking, stretching, Pilates, yoga or more intense HIIT, strength and resistance training exercise as appropriate.

Note: exercise in the mornings if possible if you have low thyroid function as this boosts thyroid metabolism.

10. Sleep affects many hormones in the body especially those related to stress and hunger. Inadequate sleep ( research shows for most people the optimum is around 7 hours each night) or poor quality sleep will cause hormones to spike as well as drop, altering hormone production especially our sex hormones like oestrogen, progesterone and testosterone.

Adopting the same daily night time routine i.e going to bed at roughly the same time each night, relaxing before bed by reading a book,  listening to music, stretching, taking an Epsom Salt Bath, or doing a Gratitude practice will help promote a restful night’s sleep and remember

“ A great day and hormone balance begins with a great night’s sleep.

Loose fat around the middle

How do you lose Fat Around the Middle?

These are my dietary and lifestyle interventions to help anyone looking to lose fat around the middle.

Do these 8 things to improve your body shape, your body composition and lose body fat.

ONE: Eat whole fresh food and avoid or strictly limit Ultra-processed Food (a recent report showed 50% of food bought in the UK is ultra-processed!)

TWO: Ensure you eat sufficient protein –minimum2g of protein per kg of body weight. You burn more calories eating protein than any other macronutrient, as well as helping gain more muscle and accelerating fat loss

THREE: Limit or avoid all refined carbohydrates and sugar. These foods spike our insulin and overtime will increase your risk of excess body fat.

FOUR: Leave long gaps between meals and a 12 to 14 hour gap overnight. In addition consider adopting 16:8 Intermittent Fasting by extending your overnight fast 1 day at weekend to 16 hours. Eating less frequently was found in recent studies to be linked with improved insulin sensitivity and overtime improved body composition through fat loss.

FIVE: Take regular exercise ideally rigorous and intense but any exercise that increases the heart rate and engages muscle activity including yoga, pilates, running, resistance exercise, weight lifting, cross-fit will support a healthier body composition. The key is to find something you enjoy that is accessible to you, you diarise and commit to it just as you do other entries in your diary.

SIX: Sleep has a significant impact on body composition so take all necessary steps to promote better sleep which includes avoiding bright lights between 10pm and 4am, going to sleep when you are tired but waking at approximately the same time every day, get exposed to natural light within 20-30 minutes of waking or buy a Lumie Desk Lamp to use in the mornings

SEVEN: Stress is endemic in our modern lifestyles but chronic long term physical or psychological stress disrupts your body’s homeostasis, causes accumulation of visceral fat and with it unfavourable health outcomes. If this is you take active steps to reduce your stress, enlist help, engage in a Stress Management programme.

EIGHT: Work with a Functional Medicine Practitioner who will help you assess your health status, body composition, undertake Functional Testing to establish hormone status ( especially Thyroid Hormone Testing) and establish key interventions to bring you back to homeostasis.

Good luck with losing your fat around the middle!


Photo by Jade Destiny on Unsplash


Outdoor activity helps Oestrogen Sensitive Fibroids

Natural Treatments For Oestrogen Sensitive Fibroids (Ostrogen Excess)

Fibroids affect 20% of women over the age of 30 and whilst they are usually non-cancerous ( less than 1 in 1,000 are malignant) they can cause a number of debilitating symptoms including

  • Heavy and irregular periods
  • Painful periods
  • Abdominal swelling ( in extreme circumstances looking pregnant)
  • Constipation/Frequency of Urination due to pressure on the bowel/bladder
  • Infertility in some cases

Fibroids are known to be sensitive to oestrogen and develop in part as a result of having too much oestrogen in our bodies ( otherwise known as Oestrogen Dominance). Whilst conventional medicine offers either drugs to reduce the size of problematic fibroids, or a Myomectomy (surgery to remove fibroids) or sometimes a full blown Hysterectomy, there are less drastic more natural treatments available. A client recently came to see me to explore natural dietary and lifestyle interventions to alleviate her fibroid symptoms and here is the clinical case study highlighting the process:


My client had been living with a very large non- malignant Fibroid which caused her

  • uncomfortable and embarrassing bloating (worse just before ovulation due to oestrogen surge)
  • irregular periods
  • constipation,
  • sensitivity to food
  • poor sleep
  • low mood and energy.

She had been offered a hysterectomy (which initially would require injections to induce an early menopause to shrink her fibroid and ease the operation but was interested in avoiding both of these for as long as possible).

After reading her 5 page questionnaire including a 3 day food and lifestyle diary we agreed an initial one hour consultation which was followed up with 2 further consultations over a 4 month period.

At the first consultation I explained that Fibroids were associated with

Oestrogen Dominance plus Essential Fatty Acid Deficiency and how our protocol would be aimed at addressing these 2 key imbalances.

The key dietary changes included:

  • Increasing Essential Fats into her diet so adding nuts, seeds, olive oil and increasing oily fish
  • Increasing Phyto- oestrogenic foods to support oestrogen detoxification such as beans, lentils, garlic
  • Increasing foods which support liver and oestrogen detoxification such as beetroot, kale, watercress & cruciferous vegetables
  • Reducing dairy (my client had already eliminated meat) – both are higher in saturated fat which blocks absorption of Essential Fats
  • Eating 3 regular meals with high protein intake ( hormone balancing) and limiting snacks to stabilise blood sugar and energy

Key Lifestyle Change

  • Exercise daily to support bowel movements and get outdoors in morning whenever possible to promote better sleep

Supplements were individualised  but notably Iodine was particularly useful in this case as it reduces oestrogen sensitivity.

After the 3rd consultation all of the client symptoms had significantly improved. She reported regular periods, better sleep and energy, a happier gut. Her bloating was no longer embarrassing or debilitating – she still noticed it just before ovulation but felt optimistic this would improve further with longer on her programme.

Whether my client decides in the future to continue to manage her fibroid in this way it shows that ( fibroids can shrink by up to 50% after menopause which provides hope that she can) I hope this case study shows that dietary and lifestyle interventions can be transformative in resolving long standing health issues.


beyond hot flushes how to-transition through menopause

Beyond hot flushes – how to transition through the menopause to protect your long term health

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.

Continue reading

hormone balancing food shopping list

Hormone balancing food shopping list for 2021

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.

Continue reading

recovering from infection mood brain health

What does recovering from an infection have to do with my mood and brain health?

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.

Continue reading

using functional medicine to reduce pcos symptoms

Using Functional Medicine to reduce PCOS symptoms

Polycystic Ovary Syndrome (PCOS) is one of the most common sex hormone disorders in women affecting between 6-7% of UK women of childbearing age. In addition to sex hormone dysregulation, it is also linked to insulin resistance, dysregulation of the gut microbiome and also a genetic predisposition.

Continue reading

top 10 foods to restore hormone balance

Top 10 foods to restore hormone balance

Hormones have a huge impact on our overall health and well being as they affect everything from our menstrual cycles to health issues such as PCOS, Thyroid, PMT and Endometriosis. Nutrition can be a powerful tool when addressing hormone imbalances as when hormones are in harmony you reclaim your life back! Here are my top 10 foods to eat to help restore hormone balance.

Also read my read post on: Top 10 Daily habits to promote Hormone Balance

Continue reading

how does stress affect our health

How does stress affect our health and what can we do to reduce it?

Most of us experience stress on a daily basis and this can benefit our health and life as it brings vitality, energy and focus to daily tasks. However when those daily stressors accumulate and we are not eating the right foods or adapting our lifestyles to support our adrenal (stress) glands, it can lead to chronic stress and even “burn out” which can leave us feeling like we are “running on empty”, “tired all the time” or worst case – not be able to get out of bed and function at all which is called “burn out syndrome”.

Continue reading

why is sleep so important

Why is sleep so important?

“Sleep is essential for a person’s health and wellbeing” according to the National Sleep Foundation (NSF) and adequate sleep is linked to improved immunity, enhanced mental wellbeing, and even weight loss.

Continue reading

© 2019-2020 Nutrition 4 Change
Privacy Policy