​This humble grain which is actually a seed has a deceptive name; it’s related to rhubarb and has no association with wheat at all. It was originally widely used in China and found its way through Europe over the centuries.
​It is gentle, nutritious and is just as easy to use as wheat.
Click the button below to LEARN MORE

This lady summarised her weight loss journey so eloquently.  Highlighting the highs and lows, effects on her osteoarthritis and lifestyle.  She kindly typed up her journey with me, hoping it will inspire other people to achieve their goals and to realise that whilst change is hard, the benefits are worth it.  I dedicate this to my wonderful patients, and their journeys.

Getting Back Out There!   

In May 2014, I received my diagnosis of Diverticulosis, I accepted it pretty much in ignorance of its future impact on my life.  Little did I know explosive bowel urgency and weight gain would take its toll.

Life, in its many forms, carried on.......  Me, eating all the wrong foods, gaining more weight.  Extra weight I did not need to carry as I also had arthritis.  The blessed osteoarthritis - in hands and feet, which had made me give up the job I loved – Complementary Therapies. 
The final straw – a much looked-forward-to evening out with old friends – I had to cancel – my bowel/colon had decided to go into overdrive. ​

Magnesium is a vital macro mineral, one of four Kings amongst the mineral world. It can be a friend or foe, so consume with caution.
Click on the  buttons below for the audio version.
​

Stop scrolling and losing hours trawling for ansers about glycaemic load and blood sugars.

​Are you wondering about the signs of diabetes ? Is the information on the internet confusing.  I'm not surprised as there is so much out there, it can be overwhelmng.  Blood sugar management is vital to vibrant health and energy and the article below explains why and how we can manage our blood sugars more effectively.
Also if we manage our carbohydrates we can shift stubborn weight.  It is important to clarify what carbohydrates are and what their role is with our blood sugars.
​

WHAT DO YOU SEE?
A wonky fence doesnt mean it is broken, it is just different.
It works differently.
​​Attention deficit hyperactivity disorder (ADHD) is now a widely discussed subject. There is debate as to whether some associated behaviours are not ADHD connected but rather linked to other factors such as environment, lifestyle, mental health history, head trauma, and diet. Also, as these can also be associated with ADHD it can be difficult to separate them.  


ARE THE  LINES BECOMING BLURRED ?
IS THE 'JOINING THE ADHD BAND WAGON devaluing genuine cases?

As diagnosis lines can be blurred, diagnosis can take time. Adult ADHD can take many years or come in later life as an accidental finding. There is an increasing population of individuals who have discovered that they do in fact have ADHD and this can be received with a huge sense of relief as they find explanations for stages in their lives that they may not have previously understood.
Some individuals are resistant to taking medications for various reasons including potential side effects. When this is the case, it is important that other alternatives are considered. Factors such as diet should be investigated - however, before I discuss the dietary implications connected with ADHD, here is a little bit about this neurodivergent condition.  

What is ADHD? Neurodivergence is a relatively modern description of the natural variants in human brain function. ADHD can present as:

• Inability to focus on a subject/project or something that is boring or uninteresting to the individual.  
• Hyperfocus: Individuals have difficulty breaking away from something, such as a project that may be all-consuming and absorbing. Screen time can cause hyperfocus and, therefore, exacerbate ADHD symptoms. This includes extended TV time, video games, and excessive use of social media. However, this is not an official symptom; it is anecdotal.

The brain's frontal lobe controls our sense of reward, and this area of the brain creates hyperfocus as the reward sensation is triggered.  This sensation releases feel-good hormones and the need to stay stimulated to keep the feel-good factor associated with the reward (project). For example, gaming leads to stimulation and reward, often on a repeated loop/regular basis/instant gratification. Therefore, managing hyperfocus traits can help reduce the reward sensation trigger and ADHD-related hyperfocus.  
Working memory is the ability to turn information into action such as remembering instructions and an ability to finish a task. ADHD individuals can be forgetful, disorganised, have difficulty finishing a task and therefore their working memory may not be efficient.

Scientists believe that ADHD individuals store information in a disorganised manner which makes recall of information more difficult and distractions going alongside this will contribute to poor recall and disorganisation.
The frontal lobe is also responsible for executive function (EF). EFs are skills that help you get things done such as managing time, paying attention, formal planning and organising, remembering detail and multitasking. Being able to manage impulses and act appropriately leads to better EF control.

Executive function starts to develop at birth and the development increases through the ages of three to five and continues into teenage years. Where trauma, substance abuse, head injury, poor diet, malnutrition, and other factors are considered, executive function can become executive dysfunction - for example, a trait is difficulty planning, organising, strategising, time management, and following stepped tasks which could be cooking for example.

High IQ does not correlate with executive dysfunction as it is the brain's ability to coordinate and carry out tasks rather than an IQ that is an indicator of ADHD.

Executive dysfunction causes (ED) can include ADHD, depression, autistic spectrum conditions, OCD, substance abuse, head injury, multiple sclerosis, stroke, brain tumour, dementia and genetic factors.
Calculative flexibility (CF) is the ability to adjust behaviour to the circumstances at hand. Where an individual has difficulty adapting to stress, change, difficult or unhappy events, they may have poor CF and/or attempts to be CF are sabotaged by the ADHD traits mentioned above. Also, there may be a tendency to behave or react inappropriately to situations due to poor CF.

Research in 2020 demonstrated that ADHD symptoms and sleep disturbances have common neural matches. Indicators in the frontal striatal circuitry of the brain are related to ADHD and sleep disturbance. Sleep disturbance can represent as insomnia, wakefulness during sleep time and restless sleep. There are small study populations of between 25 and 50 individuals which are claiming that head trauma can be associated with ADHD. This does make sense as if there is frontal lobe trauma, ED and CF could be affected.

Approaches for ADHD supportThere are many medications which can be used to help reduce the symptoms and patterns of ADHD. As mentioned earlier if individuals are resistant to medicating it is suggested that a holistic approach is taken.
Limiting screen time and social media helps reduce overstimulation and can therefore contribute towards calm and reflective behaviour. Also, hyperfocusing can be reduced so individuals learn to be more mindful and present in the moment and learn to delay gratification and improve CF.
Keeping routines and managing projects with lists or instructions; even with cooking, housework and planning travel should have its own set of boundaries and directions. The reward still comes but with less hyperfocusing and confusion.

Avoiding quick-hit sugars such as sweets, cakes, biscuits, high-sugar drinks and alcohol helps keep blood sugars level. Spikes in blood sugars can exaggerate and heighten ADHD-associated behaviours. This has been seen in children with ADHD. In children where sugars have been significantly reduced it has been noted that fidgeting, poor concentration, full communication and poor sleep have, for some, significantly reduced or even disappeared. It goes without saying that if the same approach was taken with adults, they may see significant improvements.
Introducing plenty of green vegetables and root vegetables, keeping tropical fruit low, and using whole grains including whole grain pasta and bread introduces a wide range of vitamins and minerals and slow-release carbohydrates giving longevity to the energy provided rather than quick-hit spikes.

There has been considerable research on essential fatty acids and how they affect behaviour. Although there is limited research on their connection to ADHD specifically, their role in brain function and hormonal development is significant enough to associate their potential effectiveness with helping individuals with ADHD.
It is important that an individual seeks professional advice with regard to their diet and supplementations, so they are able to gain specific guidance relevant to their personal circumstances. This will reduce the likelihood of malnourishment, inappropriate supplementations which could exaggerate symptoms, and financial implications with incorrect supplementation. They will be supported during changes so the individual can keep focused and directed on the changes to help alleviate and support their lifestyle. 

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A short cut for weight loss has been gradually growing at an unprecedented speed.  Injections appear to be a quick fix for individuals desperate to lose weight and despite the expense they are signing up, some without checking the pitfalls or side effects. The article below (hit the button) explains the pros and cons of weight loss injections.
Ozempic is one such injection.
Are we being cautious enough? Are we aware of the dangers or blindly administering a drug we know very little about?

Click the button to find out more.

An appointment with a Nutritionist could not only save you hundreds of pounds, but educate and provide long term results, rather than short term weight loss.
​

BLOATED?  What could be to blame?
I see lots of patients complaining of stomach-ache, bloating, feeling tired, and some have bowel problems ranging from constipation to severe diarrhoea.  If we look at our heritage, our food's evolution has raced ahead of our own development, and this has affected our ability to digest our food.  Also, wider imports of tropical fruit and vegetables from far flung continents means we are at times eating foods outside our own culture all year round, so our fructose intake can rise exponentially.

Some diet regimens recommend eating larger volumes of fruit, leading to an increase in fructose and the above symptoms.  A trend for juicing and smoothies has also affected individuals trying to lead a healthier food lifestyle but triggering a host of symptoms because of the trends requirement for increased fructose.

Vegans and vegetarians will come to me complaining of bloating, and the large quantity of fruits they are eating can be the cause.  Also, some gym and lifestyle choices lead to juicing and smoothies as a quick go too food, but again this can lead to incredible discomfort.

An example of this is mango, a wonderful juicy fruit which can be used raw or cooked, and also dried.  It has gradually become more and more widely used and is seen on many menus now.  The problem is it is high in fructose, and some individuals have difficulty digesting this type of sugar. 

We are naturally designed to better digest glucose.  Our bodies do not have the dedicated means of absorption for fructose that glucose has, so this digestive difficulty means some fructose remains undigested in the large intestine, causing bacterial fermentation.  This fermentation leads to the production of gas (hydrogen, CO2 and methane as well as short chain fatty acids), bloating and for some people diarrhoea.  Osmotic diarrhoea can occur also due to the increased colonic sugar load.

Professor Whorwell from the University of Manchester says 'our bodies are not terribly good at digesting fructose, especially in the quantities we eat these days, with year-round access as well'.
Fructose malabsorption can go hand in hand with IBS, Crohn's disease and IBD (inflammatory Bowel Disease), and 'approximately 1/3rd of IBS sufferers will have fructose intolerance' (quoted Julie Thompson, Specialist Gastroenterology Dietician.)

Fructose connected to depression and low mood

Fructose malabsorption can also be linked too depression or low mood, as fructose has been associated with blocking the production of serotonin!  It's interesting to note that children's behaviour has been affected by fructose intake.   Fructose is used to sweeten many foods, and marketing and manufacture has made these very appealing and available to children, and behaviour changes have matched this increase.
Some fruit and vegetables are better tolerated than others, so random exclusion is not a good idea.  Exclusion should be properly managed to prevent further mal-absorption and mal-nutrition.

Glucose has been known to counteract the effects of fructose; however it must not be used as a preventative as glucose will have an effect on the metabolism and therefore could lead to the development of other disorders.
The FODMAP regimen has become a popular route to attempt to resolve fructose malabsorption symptoms.  This diet must be managed by a health professional and should only be followed for a period of up to 8 weeks.  It involves limited eating, through the exclusion of foods high in fructose, so long-term use could lead to malnutrition.

Here is a small sample of foods which are high in Fructose:
 
Apple
Pear
Red Pepper
Date
Fig Raisin
Apple Jam
Honey
Orange Marmalade
Berry Jams
Tinned Cranberries but not fresh
 
Sweeteners
Certain sweeteners can increase or decrease fructose intolerance and where these are often added to many foods, it is worth double-checking packages.
 
Not known to have an effect:
Stevia
Aspartame
Acesulfame K
Cyclamate
 
Sorbitol – Fructose intolerance increases
Glucose – Fructose intolerance decreases. 
Dextrose – Fructose intolerance decreases

Credit to the Clairmont Digestive Clinic for the information below.  This is a fantastic quick guide. 

B12 and Folate Deficiency can be mis-diagnosed or missed altogether as the symptoms are so varied and similar to other conditions such as depression, IBS, eczema, menopause, CFS.  A B12 blood test is a clear means of assessing whether deficiency actually exists.  There can be false negatives however, it's never simple it is.  So even if you have a negative result, there still could be underlying conditions related to B12 deficiency.

Limited eating such as vegan, fasting, smoothies, fussy eaters can all potentially develop B12 deficiency. 

Treatment is very effective and patients described feeling incredible.  How many of the boxes do you tick?

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 The pancreas is part of the endocrine system and its role is very important for digestion. When we eat the pancreas is stimulated to produce digestive enzymes needed to break down food and absorb the resulting nutrients. Most of the enzymes are produced in the part of the small intestine called the duodenum.  
EPI means the pancreas does not produce enough enzymes which can cause various symptoms and nutritional deficiencies. To help boost up enzyme’s PERT can be introduced (pancreatic enzyme replacement therapy). The treatment is in tablet form and is made up of lipase, protease, and amylase.  

Diet guidance

• eat a healthy varied diet using fresh foods
• avoid packet foods so you avoid hidden fats and sugars
• avoid solid fats and limit fat intake to 30–50g a day
• spread calories out throughout the day, so you have for example six smaller meals rather three
• choose low fat packet foods
• keep hydrated with water throughout the day
• avoid alcohol
• avoid caffeine

Breakfast ideas
Egg-white omelette filled with chopped cherry tomatoes, served on a piece of whole grain toast (no spread).
Bowl of blueberries with four tablespoons of Quark (vanilla flavour).
Whole grain muesli with ‘red’ top milk or alternative.
Cloudy apple juice as a drink.
Weetabix x2 with low fat milk or alternative, blueberries.
Baked apple with sprinkle of coconut sugar. 
Meringue nest with two tablespoons of vanilla Quark and few peach slices in juice (this is a version of Eton Mess and is so great for puddings).

Lunch ideas (use lean proteins around lunch and snacks)Whole grain brown bread two slices, skinless roasted chicken with watercress, drizzle of lemon for flavour, very fine spread of low fat margarine or plain quark.
Home-made chicken kebab with red pepper and cherry tomatoes skewered and cooked. Make up batches so they can be snacks during the day as well.
Small jacket potato, tuna in brine, rocket leaves and baby sweetcorn.
Low fat tomato soup with two slices of wholegrain brown bread (no spread).

Dinner ideas
Cod poached in cup of water with a large squeeze of lemon juice, add chopped French beans and peas, continue to poach, stir in three or four tablespoons of plain quark to thicken, add low fat Thai paste or lemon grass to flavour. Serve with wholegrain brown rice.

Roast dinner with skinless chicken or turkey, broccoli, carrots, mashed swede and sweet potato. Use cornflour to make the gravy the old fashioned way with the vegetable water. Remember leftover chicken or turkey can be used in sandwiches.  Avoid packaged meats as these can contain hidden fats.

Tuna fish cakes (cook a couple of extra for snacks) serve with small roasted sweet potato or white potato and courgette.

Chicken mince cottage pie. Avoid packet flavourings as these often contain powdered garlic and onion.

Lean beef mince spaghetti bolognese served with wholemeal pasta. Omit any cheese toppings. Omit onion and garlic. Use chopped fennel for flavour, this is very subtle and not overpowering at all. It also helps with digestion.

Grilled salmon steak with boiled new potatoes and steamed broccoli, carrots.

Snack ideas - Snacks should be low sugar and low fat.
Low fat yoghurt (natural yoghurts are less likely to be sweetened) with a dash of orange or vanilla extract and chopped banana.
X2 Ryvita with crushed tinned mackerel (in brine).
X2 Corn thins with low fat cottage cheese.
Pear.
Apple.
Small orange (try not to eat too many oranges as they can cause loose bowels with their high vit. C content).

Fat soluble vitamins
Vitamins A, D, E, and K need fats in the diet to help with their digestion. Individuals who have EPI will therefore have difficulty absorbing enough of these vitamins. Some doctors recommend that a vitamin and mineral supplement is added to help boost these. If you do take a multivitamin it is advisable to take it in the morning.

Food to avoid
Keep saturated fats to a minimum.  Foods which are high in these fats are:

• butters
• cream
• cuts of meat which have the fatty marbled look when raw such as beef and lamb
• offal/organ meats
• skins such as chicken skin
• pastries 
• biscuits
• cakes
• cheese
• oily dressing
• onion and Garlic

Don’t mix on the same day:

• cabbage
• broccolli
• kale
• sprouts
• spinach
• cauliflower
• aubergine
• mushroom
• suggest space tomatoes out as well so not eaten every day

Useful flavours:

• fennel
• cumin
• turmeric
• lemon grass
• black pepper
• watercress
• rosemary
• marjoram
• sage
• basil
• lemon juice

#pancreas#EPI#creon#pancreatic#cancer#dietforcancer#pancreatitis#lipase#amylase#nutritionist#herbalist#changes#lowfar#lowsugar#FODMAP#long#covid#virus#help#brain#fog#healthy#eating#advice#faversham#kent#dover#deal#canterbury#herne#bay#swale#folkestone#gravesend#london#harley#street#private#clinic#open#pancreaus#bloodsugardiet#​#weightlossinjections #weight #loss #injections #mournjaro #ozempic #fertility #bloodtester #faversham #kent #whitstable #hernebay #GLP-1 dangers #bouncebackweightgain #belly fat #herbalist #

long
Abdominal pain can often be associated with IBS (irritable bowel syndrome) and this can worsen as women's bodies change through the peri-menopause through to the menopause.

For some, the worsening of IBS can be very stressful and even debilitating. Symptoms overlap so it can be difficult to ascertain what is causing them. This is itself can be stressful, as you will read below,  stress (cortisol) can heighten the symptoms. Lifestyle changes and de-stressing is a good place to start when trying to reduce abdominal pain during menopause.
Cause and symptoms of abdominal pain in menopauseAs women’s oestrogen and progesterone levels reduce, some body processes are affected, including the digestion. Hyperplasia means an unusual increase in cellular growth, and with endometrial hyperplasia (the uterine lining) can overgrow, leading to abdominal pain and spotting.

When women supplement oestrogen and not progesterone, or they have a hormonal condition which means their oestrogen is unusually high, endometrial hyperplasia can develop. Other symptoms can include leg pain, increase in urination, constipation and backache. The use of phytoestrogens as supplements for oestrogen, for example soya, can be misplaced, as if there is a pre-existing endometrial hyperplasia, the phytoestrogens can worsen the condition.
Stress and abdominal pain - Cortisol is a hormone released by the adrenal glands. As cortisol levels fluctuate in line with life’s stresses and strains, oestrogen levels fluctuate as well. If too much cortisol is released, the digestive system can be affected, causing abdominal pain, discomfort and even diarrhoea. This is why some women experience digestive changes during their menstrual cycle, and this can worsen as they progress through peri-menopause through to the menopause.

What steps can you take to help alleviate the discomfort?

1.  Adjusting your diet and lifestyle can make a huge difference.

Try following a low-fat diet that contains plenty of high fibre vegetables and avoid saturated fats (solid at room temperature.) It's important to maintain a heathy balanced weight, avoid smoking and include at least three sessions of exercise in your week. 

2.  Hormones and supplements can help.

Remember to only introduce one at a time, and allow time for them to take effect. There is a tendency for people to saturate their body’s with multiple remedies, in the hope of help. The problem here is that they cannot tell which is effective. Individual introduction means you don't spend money unnecessarily, and you can also tell what works by monitoring changes in how you feel.

3. Hydration is extremely important for digestion.

Sip throughout the day and avoid too much caffeine. Two cups of coffee or tea is sufficient. Swap to water and herbal teas for the rest of day, or just plain water. If you struggle with water,  add sliced lemon, cucumber or mint leaves to add some flavour.

4.  Be happy.
Embrace the menopause as an opportunity to eat healthily,  exercise regularly and work towards a fit and healthy ageing process. Try relaxation using yoga, Tai Chi, massage, even quiet times at home. The menopause doesn't mean 'the end', it is simply a subtle change and a new sense of freedom.


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