Category Archive Blog

How to Heal Leaky Gut

When you have leaky gut syndrome, holes appear in the gut and large molecules of food can leak into the blood stream. This can cause an immune reaction to the molecules of foods in the blood causing chronic fatigue. Below I will explain how to heal leaky gut.

People with Chronic Fatigue Syndrome (CFS) often have systemic candida. Candida Albicans is a yeast infection most commonly present in the gut. Candida grows roots through the gut wall reaching into the blood stream to suck up nutrients. When the candida grows roots this causes holes in the gut wall leading to leaky gut syndrome. Also when you eat difficult to digest foods such as wheat, the gluten can scratch the gut lining causing further damage.

If you have Chronic Fatigue Syndrome (ME/CFS) then check out my post on tips for recovering from ME/CFS.

How to Heal Leaky Gut

  1. Remove food intolerances – The first step to healing leaky gut syndrome is to remove any food intolerances by going on an elimination diet. When you have leaky gut, large molecules of foods can leak through the gut wall into the blood stream. When this occurs, your immune system thinks that the food is a foreign invader and attacks it. If you remove the foods that your body is sensitive to, the immune system stops reacting to the foods and you have more energy to heal your gut. Therefore eliminate any foods you suspect you are intolerant to. Many people have food intolerances to cow’s milk and gluten found in wheat, barley, rye and rolled oats.
  2. Kill the candida infection – Secondly you need to eradicate the candida infection using natural anti-fungal herbs such as oregano oil. It is best to avoid taking prescribed antibiotics for this condition as it wipes out all of your bacteria, good and bad. This leaves space for the candida infection to spread throughout your gut.
  3. Heal the gut lining – The third step would be eat more foods such as bone broth which contain glutamine which heals the holes in the gut. Also I recommend taking an omega 3 supplement which strengthens the cell walls so they hold their shape firmly.
  4. Repopulate the gut with good bacteria – Finally you would need to take a probiotic to repopulate your gut with good bacteria. You can eat more fermented foods such as water kefir which is a natural probiotic.

When you undertake this gut healing protocol, it can take 3-6 months to fully heal the gut.

Leaky Energy

One other thing to mention is that people often have a leaky energy as well as a leaky gut. The mind, body, spirit and energy are all linked so if your gut is leaky, then so are all the other areas of your life!

Where else in your life is your energy being drained? Are there energy vampires in your family or at work who drain your energy? Does your mind focus on negative things that cause you stress and drain your energy? Do you waste your money and time on pointless things that do not nourish your energy? It is worth asking yourself these questions and taking action to remove these drains from your life.

Finally if you would like more information on how to heal leaky gut in chronic fatigue and a personalised nutrition and supplement plan, contact Kate on 07562 868342 for a free 15 minute consultation!

 

Natural Remedies to Relieve PMS

When you have pre-menstrual syndrome (PMS) you may have symptoms including mood swings, anxiety, depression, breast tenderness, migraines and cramps. You get these symptoms in the week leading up to the start of your period. You may feel very uncomfortable and find it difficult to go about your day to day activities. Below I talk about natural remedies to relieve PMS.

Many women’s period cycles are in time with the 28 day cycles of the moon.

Here are my natural remedies to relieve PMS and the 4 types of PMS:

  • PMS A (Anxiety) – you may get anxiety, tension, anger and irritability with this type of PMS. It is the most common type of PMS.
  • PMS D (Depresssion) – people with this type of PMS get severe depression, tearfulness and withdrawal that can affect their everyday live. They may even feel suicidal. It is caused by low levels of the hormone progesterone and high levels of oestrogen. You need to eat more phytoestrogen containing foods such a flaxseed/linseed and fermented soya. When you eat phytoestrogens, these food block the oestrogen receptor sites in the body causing a weaker oestrogen effect.
  • PMS H (Hyperhydration) – you may get water retention, swelling, bloating, weight gain and breast tenderness with this hydration type of PMS. You need to avoid eating too much salt which increases the swelling.
  • PMS C (Cravings) – you can get strong cravings for sugar snacks and chocolate with this type of PMS. Also you may get blood sugar imbalance, headaches and fatigue.

Most women experience a different type of PMS before each period.

Natural remedies to relieve PMS including herbs:

  • Agnus castus – when you take this herb it stimulates your pituitary gland to balance the secretions of all of your hormones. It is very effective for relieving PMS and needs to taking everyday for 3 months.
  • Black cohosh – taking this herb can relieve symptoms of PMS A including anxiety and tension as well as headaches and migraines.
  • Milk thistle – helps to support your liver in detoxifying excess oestrogen and other hormones.

Caution – do not take these herbs if you are on the pill, on HRT or pregnant.

Furthermore if you would like to learn more nutrition tips for relieving PMS, contact Kate on 07562 868342 for a free 15 minute consultation!

 

Copyright: andreypopov / 123RF Stock Photo

Tips for Recovering from ME/CFS

Around 250,000 people in Britain are recognised as having M.E or Chronic Fatigue Syndrome (CFS). Many more are undiagnosed. I suffered with severe Chronic Fatigue Syndrome for 3 years. It was after visiting a Nutritionist and following her plan for a few months that I began to get my energy back. After a year I was fully recovered and back working again. Below you can read my tips for recovering from ME/CFS.

 

 

Common Symptoms

  • Chronic, debilitating fatigue
  • Muscle pains
  • Headaches
  • Poor concentration
  • Low blood pressure
  • Insomnia
  • Sensitivity to light and noise
  • Constipation

Causes of Chronic Fatigue

  • Stress
  • Viral infections e.g. Glandular Fever or Cytomegalovirus.
  • Unprocessed emotional trauma
  • Exposure to a lot of electrical equipment (EMR)
  • Have running water under your home (Geopathic stress)
  • Polio vaccination
  • Low blood sugar level
  • Heavy metal toxicity
  • Liver congestion
  • Food intolerances
  • Candida overgrowth
  • Parasites
  • Adrenal fatigue
  • Deficiencies of minerals e.g. magnesium

 

Tips for Recovering from ME/CFS

Foods to Avoid

  • Avoid any foods and drinks containing caffeine, sugar and alcohol, all of which lower the immune function, weaken the adrenal system and cause imbalance with blood sugar levels.
  • Most mass produced, tinned foods and takeaways are lacking in magnesium. Most M.E patients have low levels if this vital mineral.
  • Avoid energy drinks such as Red Bull which contain caffeine which will only serve to weaken you in the long term.
  • If you find yourself constantly craving foods such as wheat, sugar and snacks, are bloated, have an urgency to urinate, suffer mood swings and are always tired, you may well have Candida overgrowth. Follow the anti-candida diet.
  • Almost everyone with chronic fatigue will have multiple food intolerances, the most common being to wheat and cow’s milk.

Foods to Eat

  • Essential fats are vital for people with M.E since they support the endocrine system, boost immunity and help to balance blood sugar. Therefore eat more pumpkin seeds, flaxseeds, walnuts and oily fish such as salmon, mackerel, anchovies, sardines and herring.
  • It is vital that you eat good-quality protein such as organic meat, chicken, fresh fish, beans or lentils at least twice a day. Protein boosts the immune system and helps to balance blood sugar for longer periods.
  • Eat plenty of wholegrain cereals, leafy green vegetables such as cabbage, kale, spring greens, pak choy, broccoli, and brazil nuts, walnuts, almonds, curries, black strap molasses and beans which are all rich in magnesium.
  • Replace wheat with amaranth, buckwheat, quinoa, millet, brown rice, oats and wheat free bread.
  • Drink at least 2 litres of filtered water daily to help detoxify your system.

Lifestyle Tips

  • Do some gentle exercise such a pilates stretches to gradually tone the muscles and help to drain the lymph system which is often overloaded.
  • Learn to relax. Meditation is a great way to give the body and brain a complete rest. Try listening to relaxing music such as sounds of nature.
  • Have a massage to drain the lymph system and soothe aching muscles.
  • Look into ozone therapy to oxygenate the body.
  • Many people have been cured of M.E by energy healers.
  • If you symptoms persist, try having your house dowsed for electrical and geopathic stress. To find a dowser contact The British Dowsing Society.
  • Visit a counsellor as many people discover that their ME/CFS was triggered by an emotional trauma and speaking about it helps you to process it.

Recommended Testing

  • I would recommend hair mineral analysis testing for ME/CFS. This test can show you if you have adrenal fatigue, thyroid problems, blood sugar imbalances and the levels of toxic metals in your body. It can also show you the levels of minerals such as magnesium, calcium and zinc in your cells.
  • Also I would recommend doing a food intolerance blood test to check for sensitivities to wheat, cow’s milk and other foods. Alternatively you can find a practitioner who uses a bio-feedback machine to test for food intolerances as well as for the presence of viruses and Candida.

 

Furthermore if you would like to learn more nutrition tips for recovering from ME/CFS, contact Kate on 07562 868342 for a free 15 minute consultation!

 

Foods to Prevent Constipation

Many people with chronic fatigue syndrome (ME/CFS) have constipation.

You may have constipation if you have an easy bowel movement less often than once per day. If you have chronic constipation it can cause fatigue and inflammation in the body as toxins recirculate. Below I have listed foods to prevent constipation and lifestyle tips that you can do to make you more regular.

 

Causes of Constipation

  • Diet high in refined foods and low in fibre
  • Over-eating
  • Low water intake
  • Lack of exercise
  • Underactive thyroid
  • Poor liver function
  • Lack of magnesium in the diet

Foods to Avoid

  • Avoid all animal products especially red meats which have a long transit time through the bowel. Only eat these foods in moderation.
  • Cut back on dairy foods which are mucus forming and add to the plaque in the intestines. Instead have organic rice, almond, oat or goat’s milk.
  • Also cut down on full fat cheeses and don’t eat melted cheese over food as it sets like plastic in the bowel.
  • Avoid refined sugars found in cakes, biscuits, desserts and highly processed foods which ferment in the gut causing gas and bloating as healthy bacteria are destroyed. If these healthy bacteria are missing, your digestion and elimination are impaired.
  • When you mix flour and water it makes a gooey paste, it does the same in the bowel, therefore cut down on pastries and flour-based foods.
  • Also avoid foods which you have an intolerance to, for example cow’s milk. Many people do not have the enzyme needed to break down lactose, the sugar found in milk. This can lead to putrefaction in the bowel.

Foods to Eat

  • Flaxseeds (linseeds) are a blend of insoluble and soluble fibres which bulk up the stool encouraging it to move gently through the bowel. Ground flaxseed and use 1 tablespoon on your porridge or in a fruit smoothie every day. Store it in a glass jar in the fridge.
  • Other high fibre foods are fresh and dried figs, blackcurrants, apricots, prunes, almonds, fresh coconut and all mixed nuts. Try eating 8 prunes per day with breakfast for an easier bowel movement.
  • Eat more lightly cooked or raw vegetables and salads to add more fibre to your diet.
  • Drink at least 2 litres of water daily.
  • Replace one meal a day with a fruit smoothie whilst eliminating all flour from any source for at least 2 days. Blend 1 banana, 1 organic apple, 30g blueberries, 1 teaspoon of green powder, 1 tablespoon almond butter, 1 tablespoon of flaxseeds (linseeds) with 500ml almond milk. It’s delicious and packed with fibre.
  • Additionally eat more magnesium rich foods including green leafy vegetables, nuts, seeds and dark chocolate, which relax the colon muscles and encourage a bowel movement.

Why does constipation cause fatigue?

  • If you have constipation, you have toxins recirculating in your system. This can lead to inflammation and fatigue.
  • Also being constipated can put a strain on your liver to constantly try to process and detox the recirculating toxins, leading to chronic fatigue.
  • It can cause bloating and tummy pain leading to discomfort and disturbed sleep, which can lead to fatigue.

 

Furthermore if you would like to find out more about foods to prevent constipation, contact Kate on 07562 868342 for a free 15 minute consultation!

Copyright: tashka2000 / 123RF Stock Photo

Dairy-Free Blueberry Cheesecake Recipe

One of my clients came up with this idea! She was looking for a way to make a healthy dessert. So she combined Coyo Vanilla Coconut yoghurt with flaxseed and blueberries to create this tasty and healthy treat! This dairy-free blueberry cheesecake recipe takes 5 minutes to put together and only has 4 ingredients! It is a great solution for a tasty dessert for those with lactose intolerance. It is also gluten-free!

The health benefits of the ingredients in the dairy-free blueberry cheesecake recipe

  • Flaxseed – contain omega 3 ALA, fibre and is a phytoestrogen to balance hormones in the menopause.
  • Coconut yoghurt – contains live vegan cultures to give you good bacteria to support digestion in the gut.
  • Blueberries – are rich in antioxidants called polyphenols to reduce free radical damage in the body, great for anti-ageing! They also contain vitamin C to fight infections.

 

Ingredients

2 tbsp Ground Flaxseed

6 tbsp Coyo Vanilla Coconut Yoghurt

10g Blueberries

1tsp Honey

Instructions

Firstly place the ground flaxseed into a 3 inch dessert dish. Smooth down with the back of a spoon until the flaxseed forms the flat base of the cheesecake.

Now add in the coconut yoghurt. Again flatten down the top of the layer with the back of a spoon.

Now place the blueberries on top of the coconut yoghurt until the whole top layer is completely covered.

Next drizzle the honey over the blueberries to sweeten the cheesecake.

Finally place the cheesecake in the fridge to set for 30 minutes. Enjoy!