Fixing Metabolism
Fixing Metabolism Programme what is metabolism What Is Metabolisim Metabolism is how your body changes the food you eat into energy. This energy helps your body do everything—like walking, thinking, breathing, and growing. Without metabolism, your body would not be able to work properly There are two main parts of metabolism. The first part is catabolism. This is when your body breaks down food like carbohydrates, fats, and proteins to release energy. The second part is anabolism. This is when your body uses that energy to build and repair things like muscles, cells, and tissues. Even when you are not moving—like when you are sitting or sleeping—your body still needs energy. It uses this energy to keep your heart beating, your brain working, and your breathing steady. This basic energy use is called your Basal Metabolic Rate (BMR). Everyone’s BMR is different. It depends on your age, how much muscle you have, your body size, and your hormones. Metabolic Syndrome: Treatment & Reversal Metabolic syndrome is not just one problem. It is a group of health issues that happen together. These include high blood sugar, high blood pressure, extra fat around the belly, high levels of triglycerides (a type of fat in the blood), and low levels of good cholesterol (HDL). Having these problems at the same time can make you more likely to get serious illnesses like diabetes and heart disease. The good news is that metabolic syndrome can be improved—and even reversed—with healthy changes. One of the best ways to fix it is by following a low-carb or Mediterranean diet. These diets help lower blood sugar and improve the way your body uses insulin. Adding more fiber-rich foods like chia seeds, beans, and avocados also helps keep your blood sugar steady. It’s important to stay away from sugary foods, white bread, and anything with trans fats. Regular exercise is another key step. Moving your body every day can make your cells more sensitive to insulin, which helps control blood sugar. Try walking, jogging, or lifting light weights. Managing stress is just as important. When you are stressed, your body makes more cortisol, a hormone that can make your blood sugar and belly fat worse. Try deep breathing, prayer, or peaceful hobbies to feel calm. If your problem doesn’t improve after following these steps, don’t worry. You should contact our dietitian directly. Feel Better Fast: Fix Fatigue, Mood & Weight with Our 2025Program Our highly effective programme launced in 2023 goes above and beyond expectations! This remarkable solution is designed to not only address your fatigue, feeling cold, poor sleep, low mood, low energy and low metabolic symptoms but also tackle your ongoing weight concerns with unparalleled success. We understand the frustration of individuals who have experienced stubborn weight loss and encountered low metabolic issues each time they embarked on a healthy regimen. You may be suffering from additional stress, or autoimmune conditions that add to your burden. With just four transformative sessions, (no need to drag your recovery out) you will witness a remarkable improvement in both your metabolic health and weight management journey. Imagine finally being able to bid farewell to those persistent problems while achieving your desired weight goals – it’s truly a win-win situation! Moreover, this comprehensive programme not only guarantees long-lasting results but also saves you valuable financial resources along the way. So why wait any longer? Say goodbye to the never-ending cycle of ill health hindering your progress and embrace this life-changing opportunity. Take charge of your health and achieve optimal well-being once and for all – there’s simply nothing not to like about it! The Metabolic Fixing Program The metabolic fixing programme is a detailed 8-hour programme designed by Gillian Killiner BSc. (Hons) PgDip. MSc. RD to understand and address your metabolic health concerns. Prior to your initial appointment, you will have completed your background questionnaire and food, fluid, activity, sleep and symptoms diary. This information is essential to assist the 1-hour consultation, which can be online or in our clinic and allows our specialist Dietitian to dive deep into your diet and health. An in-depth personalised programme will then be created for you which can take 3-4 hours after your initial 1-hour appointment to write up. This will then be provided along with many recipes, a shopping list, and if necessary a request for blood testing. A further 3 reviews and write-ups are included. This will all be based on the information provided and consultations as you progress. If supplements are required these will be recommended also. The bespoke protocols will be provided within the portal for you to follow for a set number of weeks. You will then be booked for 30-minute review appointments at intervals as part of the programme to reassess, ensure symptoms are improving along with overall wellness and complete the next step of the programme. Further written information and guidance will be included and sent after your review appointment. We have helped thousands of patients resolve their diet-related health symptoms and look forward to assisting you with addressing your diet, metabolism and overall health. We look forward to assisting you. Book Now
The Truth About Gluten – Separating Fact from Fiction
The Truth About Gluten – Separating Fact from Fiction Gluten has emerged as a contentious topic in the health and wellness world over recent years, frequently sparking discussions and considerable confusion amongst consumers and experts alike. This complex protein, found primarily in wheat, barley, and rye, has become a focal point of numerous dietary trends and medical debates. In this comprehensive blog post, we aim to shed light on the often misunderstood subject of gluten, carefully examining its role in nutrition and health. We shall endeavour to unravel the intricate web of information surrounding gluten, systematically addressing and dispelling common misconceptions that have bombarded popular media and online forums. By presenting evidence-based facts and expert opinions, this blog should provide you with a clear, unbiased understanding of gluten’s impact on human health. Furthermore, we will delve into the crucial question of who should genuinely consider eliminating gluten from their diet and explore the underlying reasons for such dietary modifications. This discussion will encompass various medical conditions, including coeliac disease, non-coeliac gluten sensitivity, and wheat allergy, highlighting the distinct challenges faced by individuals with these diagnoses. What is Gluten? Gluten is a complex group of proteins predominantly found in wheat, barley, and rye grains. These proteins play a vital role in the structure and texture of many baked goods and other food products. Gluten’s unique properties give dough its characteristic elasticity, allowing it to stretch and rise during the baking process, whilst also helping it maintain its shape once cooked. The two primary proteins that form gluten are glutenin and gliadin, which combine when flour is mixed with water. This combination creates a network of proteins that gives bread its chewy texture and allows it to trap air bubbles, resulting in a light and airy final product. Its prevalence extends beyond just bread and pasta; gluten can be found in a wide array of processed foods, including sauces, soups, and even some unexpected items like sweets and crisps. The widespread use of gluten is due to gluten’s ability to act as a binding agent, thickener, and flavour enhancer in various food applications. For individuals with coeliac disease or gluten sensitivity, awareness of gluten’s presence in foods is particularly important for maintaining their health and well-being. As a result, the food industry has seen a significant increase in gluten-free alternatives to cater to these dietary requirements. Common Myths about Gluten Myth 1: Gluten is bad for everyone. Gluten, a protein found in wheat, barley, and rye, has been the subject of much debate in recent years regarding this. However, it is crucial to understand that gluten is only harmful to individuals with specific medical conditions such as coeliac disease or non-coeliac gluten sensitivity. For the vast majority of the population, gluten is a harmless protein that can be safely consumed as part of a balanced diet. Coeliac disease affects approximately 1% of the population, whilst gluten sensitivity is estimated to affect up to 6% of people. Myth 2: Gluten-free diets are inherently healthier. Contrary to popular belief, gluten-free diets are not necessarily healthier for those without gluten-related disorders. In fact, they can often lack essential nutrients found in gluten-containing grains, such as fibre, iron, and B vitamins. Many gluten-free products are highly processed and may contain added sugars, fats, or artificial ingredients to improve taste and texture. It’s important to note that a well-planned gluten-free diet can be healthy, but it requires careful consideration to ensure nutritional adequacy. Here at 121 Dietitian, we have been creating gluten-free diets for years so appreciate how confusing this can all be and here to help if you are struggling too. Myth 3: Gluten causes weight gain. The suggestion that gluten directly causes weight gain is not supported by scientific evidence. Weight gain is not linked to gluten consumption but rather to the overall diet and calorie intake. Factors such as portion sizes, total caloric intake, quality of foods selected and the balance of macronutrients play a more significant role in weight management. Some individuals may experience weight loss when adopting a gluten-free diet, but this is often due to not knowing what to eat, ongoing symptoms reducing appetite, and the change from high-calorie, processed foods rather than the absence of gluten itself. Understanding Gluten-Related Disorders Coeliac Disease Coeliac disease, also spelt celiac disease in some parts, is a complex autoimmune disorder that affects the digestive system. This condition is triggered by the consumption of gluten, a protein found in wheat, barley, and rye. When individuals with coeliac disease ingest gluten, their immune system responds by attacking the small intestine, leading to damage of the intestinal lining. The symptoms of coeliac disease can vary significantly from person to person, but commonly include a range of digestive issues such as abdominal pain, bloating, diarrhoea, and constipation. Additionally, sufferers may experience anaemia due to poor nutrient absorption, which can result in fatigue, weakness, and shortness of breath. Other symptoms may include unexplained weight loss, skin rashes, and neurological problems like headaches or brain fog. Diagnosis of coeliac disease typically involves a two-step process. Initially, blood tests are conducted to detect specific antibodies that are elevated in people with the condition. If these tests suggest coeliac disease, the next step is usually a biopsy of the small intestine. This procedure involves taking small tissue samples to examine for damage characteristic of the disease. It’s important to note that for accurate diagnosis, individuals must continue to consume gluten before and during the testing process. Treatment for coeliac disease primarily involves strict adherence to a gluten-free diet, which allows the small intestine to heal and symptoms to improve. With proper management, most people with coeliac disease can lead healthy, symptom-free lives. Coeliac History The understanding of coeliac disease has evolved significantly over centuries. The earliest known description dates back to the 2nd Century AD, when Aretaeus of Cappadocia, a Greek physician, detailed a malabsorptive diarrhoea affecting children. In 1888, English paediatrician Samuel Gee observed that children suffering from chronic indigestion
Understanding SIBO and the Role of a SIBO Dietitian
Understanding SIBO and the Role of a SIBO Dietitian Your Guide to Digestive Wellness Small Intestinal Bacterial Overgrowth, commonly known as SIBO, is a digestive condition that’s gaining more attention in the medical community. If you’re struggling with persistent digestive issues, you might have come across this term. But what exactly is SIBO, and how can a SIBO dietitian help? Let’s dive into this topic and explore the most commonly asked questions about SIBO and the role of a specialised dietitian. What is SIBO? SIBO occurs when there’s an abnormal increase in the overall bacterial population in the small intestine, particularly types of bacteria not commonly found in that part of the digestive tract. This overgrowth can lead to various uncomfortable and sometimes debilitating symptoms. What are the symptoms of SIBO? While anyone can develop SIBO, certain factors can increase your risk: Bloating and abdominal distension Abdominal pain or discomfort Diarrhoea or constipation (sometimes alternating) Excessive gas or flatulence Nausea Fatigue Nutrient deficiencies Who is at risk of developing SIBO? While anyone can develop SIBO, certain factors can increase your risk: Previous abdominal surgeries Conditions that affect gut motility (e.g. IBS, diabetes) Chronic use of certain medications (e.g. proton pump inhibitors) Immune system disorders Structural abnormalities in the digestive tract A SIBO dietitian is a registered dietitian who specialises in treating Small Intestinal Bacterial Overgrowth. They have in-depth knowledge of how diet affects SIBO and can provide personalised nutritional advice to manage symptoms and support treatment. How can a SIBO dietitian help? A SIBO dietitian can assist in several ways: Developing a personalised diet plan to manage symptoms Providing guidance on appropriate supplements Offering support throughout the treatment process Helping to identify and address underlying nutritional deficiencies Assisting with the reintroduction of foods after treatment What dietary approaches might a SIBO dietitian recommend? Depending on your specific case, a SIBO dietitian might suggest: A low FODMAP diet The Specific Carbohydrate Diet (SCD) An elemental diet A combination or modification of these approaches It’s important to note that these diets should be followed under the guidance of a professional to ensure nutritional adequacy. Now, let’s address some of the most commonly asked questions about SIBO and SIBO dietitians: Q: How is SIBO diagnosed? A: SIBO is typically diagnosed through breath testing, which measures the levels of hydrogen and methane gases produced by bacteria in your small intestine. However, some practitioners may diagnose based on symptoms and response to treatment. Q: Can SIBO be cured? A: While SIBO can be successfully treated, recurrence is common. The goal of treatment is to eliminate the overgrowth, identify and address the underlying cause, and prevent recurrence. Q: How long does SIBO treatment usually last? A: The duration of treatment can vary depending on the individual and the severity of the condition. It typically involves a combination of antimicrobial treatments for 2-6 weeks, followed by a period of dietary changes, gut healing and maintenance. Q: Will I need to follow a restricted diet forever? A: Not necessarily. While dietary changes are a crucial part of SIBO treatment, the goal is to eventually reintroduce foods and return to a balanced, varied diet. Your SIBO dietitian will guide you through this process. Q: Can probiotics help with SIBO? A: The use of probiotics in SIBO treatment is controversial. Some studies suggest they can be beneficial, while others indicate they might exacerbate symptoms. Your SIBO dietitian can advise on whether probiotics are appropriate for your specific case. Q: How many sessions will I need with a SIBO dietitian? A: The number of sessions can vary depending on your individual needs and progress. Typically, you might have an initial consultation followed by regular follow-ups throughout your treatment and recovery. Q: Can a SIBO dietitian help with other digestive issues? A: Yes, many SIBO dietitians are also experienced in treating other digestive disorders such as IBS, IBD, and food intolerances. Q: What’s the difference between a SIBO dietitian and a regular dietitian? A: While all registered dietitians have a broad knowledge of nutrition, a SIBO dietitian has additional specialised knowledge about SIBO and its treatment. They stay up-to-date with the latest research and treatment approaches for this condition. Q: Can I treat SIBO on my own with diet? A: While dietary changes are a crucial part of SIBO treatment, it’s not recommended to self-treat. SIBO can be complex, and working with a SIBO dietitian ensures you’re following an appropriate, nutritionally balanced approach. Q: Will I need to take supplements? A: Possibly. Many SIBO patients have nutrient deficiencies due to malabsorption. Your SIBO dietitian may recommend specific supplements based on your individual needs and test results. Who can be helped by a SIBO dietitian? A SIBO dietitian can help a wide range of individuals, including: Those diagnosed with SIBO who need guidance on dietary management Individuals with persistent digestive symptoms who suspect they might have SIBO People who have been treated for SIBO and want to prevent recurrence Those with other digestive issues that might be related to SIBO, such as IBS or food intolerances Individuals looking to optimise their gut health in general Even if you haven’t been officially diagnosed with SIBO, but are experiencing persistent digestive issues, a SIBO dietitian can be a valuable resource. They can help you navigate the complex world of digestive health, provide evidence-based advice, and work with you to develop a personalised plan for managing your symptoms. It’s important to remember that while diet plays a crucial role in managing SIBO, it’s often part of a broader treatment approach. A SIBO dietitian will often work as part of a team, collaborating with your doctor or gastroenterologist to ensure comprehensive care. In conclusion, if you’re struggling with digestive issues, particularly those that might be related to SIBO, consulting with a SIBO dietitian could be a significant step towards improving your digestive health. They can provide the knowledge, support, and personalised guidance you need to navigate this complex condition and work towards optimal gut health. Remember,
The Role of Plant-Based Diets in Promoting a Healthy Gut
The Role of Plant-Based Diets in Promoting a Healthy Gut In recent years, the connection between our diet and gut health has become increasingly the focus as the link between gut to overall health is so important. Plant-based diets, in particular, have emerged as a powerful tool for promoting a healthy gut microbiome. In this article we will be exploring the benefits of plant-based eating for gut health and introduce two key concepts: the ’30 plants a week checklist’ and ‘plant points’. Why Plant-Based Diets Matter for Gut Health Plant-based diets are rich in fibre, vitamins, minerals, and phytochemicals, all of which play crucial roles in maintaining a healthy gut. Here’s how: Fibre: Plants are the primary source of dietary fibre, which acts as fuel for beneficial gut bacteria. As these bacteria ferment fibre, they produce short-chain fatty acids that feed the gut lining and help reduce inflammation. Diversity: A varied plant-based diet introduces a wide range of nutrients and compounds that support a diverse gut microbiome. This diversity is the key to a resilient and healthy gut ecosystem. Antioxidants and phytochemicals: Many plant foods are rich in antioxidants and phytochemicals, which can help reduce oxidative stress and inflammation in the gut. Prebiotics: Certain plant foods contain prebiotics, which specifically feed beneficial gut bacteria. The ’30 Plants a Week Checklist’ One effective strategy for improving gut health is the ’30 plants a week checklist’. This concept encourages individuals to consume 30 different plant foods each week. Here’s why it’s beneficial: Diversity: By aiming for 30 different plants, you naturally increase the variety in your diet. Nutrient density: Different plants offer different nutrients, ensuring a wide range of beneficial compounds for your gut. Mindful eating: The checklist encourages more conscious food choices and meal planning. To implement the ’30 plants a week checklist’, consider: Including a variety of fruits, vegetables, nuts, seeds, legumes, and whole grains in your meals. Experimenting with new plant foods each week. Using herbs and spices, which also count towards your plant diversity. Plant Points: A Simple Way to Track Your Plant-Based Progress. The concept of ‘plant points’ is another useful tool for those looking to increase their plant intake for better gut health. Here’s how it works: Assign one point to each unique plant food you eat. Aim to accumulate as many plant points as possible throughout the week. Challenge yourself to increase your plant points over time. Plant points can make the journey towards a more plant-based diet fun and engaging. It’s not just about eating more plants, but about eating a wider variety of plants. Implementing a Plant-Based Diet for Gut Health. While moving towards a more plant-based diet can seem daunting, here are some practical tips to get started: Start slowly: Begin by adding one to two new plant food to your diet each week. Make simple swaps: Replace some animal-based products with plant-based alternatives in familiar recipes. Embrace whole foods: Choose whole plant foods over processed alternatives when possible. Plan your meals: Use the ’30 plants a week checklist’ as a guide for meal planning. Stay hydrated: Adequate water intake is crucial for gut health and helps your body process the increased fibre intake. This advice is important for all ages – many children do not eat enough fibre. For small children however you need to be careful as small tummies can fill up too much with low energy foods. A Dietitian can help create a healthy diet for your child if you are needing assistance. Potential Challenges and Solutions While plant-based diets offer numerous benefits for gut health, they may present some challenges: Digestive discomfort: A sudden increase in fibre intake can cause bloating or gas. Solution: Increase your plant intake gradually and stay well-hydrated. Nutrient concerns: Some worry about getting enough protein or certain vitamins on a plant-based diet. Solution: Ensure a varied diet and consider speaking with a registered dietitian for personalised advice. Social situations: Eating out or at social gatherings might seem challenging. Solution: Plan ahead, focus on the plant-based options available and if you know there is not going to be much then be more conscious in the meals and snacks around the event. An Example: Breakfast: Oatmeal with: Blueberries, flaxseeds, milk Snack: mix with: Almonds, Walnuts, 4-5 sultanas Lunch: salad with: Quinoa, Chickpeas, Cucumber, peppers, tomatoes, red onion Parsley Snack: Veggie sticks with Carrots, Celery, and cream cheese Dinner: Stir-fry with: Brown rice, Broccoli, peas, red cabbage, Tofu or prawns with ginger, Soy sauce, and Garlic Dessert: Fruit 6-8 Strawberries Adopting a more plant-based diet can significantly benefit your gut health. The ’30 plants a week checklist’ and ‘plant points’ system are excellent tools to help you increase the diversity and quantity of plant foods in your diet. Before I go I just want to mention that it is still important to continue to eat proteins from various sources. The message for change to more plants is that populations across the globe are eating beige foods only with proteins from processed poor-quality choices which is damaging their health. Protein from good-quality lean meats, poultry, and fish should not be removed. They should remain as part of this balanced approach if you are not vegan or vegetarian. Eggs, meat alternatives like tofu and tempeh and dairy are also important parts of the diet to regularly consume. Eat them alongside a rainbow and you will be doing the best you can. So, the key message here is every step towards a more plant-rich diet is a step towards better gut health and if you’re struggling with gut health issues or need personalised guidance on implementing a plant-based diet, then consider seeking professional help. If you are experiencing gut health issues or looking to optimise your diet for better gut health check out Gillian’s specialist programmes at 121 Dietitian. My expertise and personalised approach a tailored plan will be created for you to improve your gut health and overall wellbeing. With over 30 years of experience in dietetics
Waist to hip ratio
Understanding Your Waist-to-Hip Ratio – A Key Indicator of Gut Health We are always looking for ways to improve our health but how do you know what to check to tell if there is a problem? Well, one simple yet powerful measurement can provide valuable insights into your overall health, including your gut health: is the waist-to-hip ratio (WHR). In this blog we are going to explore the significance of the waist-to-hip ratio, how to measure it correctly, and its connection to gut health. What is the Waist-to-Hip Ratio? The waist-to-hip ratio is a measurement that compares the circumference of your waist to that of your hips. This measurement known as a “ratio” is considered a more accurate indicator of health risks associated with where your weight is distributed on your body than the well-known measurement called the body mass index (BMI) which is not that sensitive. The waist-to-hip ratio is a great ratio to use in addition to the (BMI) identifying issues with body composition and potential health risks. You want to be metabolically healthy. What this means is that your body can act in response to food in a beneficial way that reduces your risk of conditions such as obesity, type 2 diabetes, heart disease, stroke, kidney disease, and non-alcoholic fatty liver disease in addition to a healthy gut. Research from the American Diabetes Association suggested that WHR is more accurate than BMI for predicting the risks of cardiovascular disease and premature death. A study with more than 15,000 adults showed that a high WHR was linked to an increased risk of early death — even in people with a moderate BMI. Certain people unfortunately won’t be able to get an accurate measure using WHR, including people who are shorter than 5 feet tall and people who have a BMI of 35 or higher. WHR is also not recommended for use in children. How to Measure Your Waist-to-Hip Ratio: To calculate your waist-to-hip ratio, its really easy all you need to take are two measurements: I suggest taking your measurements in the morning, after using the bathroom, ideally in just underwear without additional clothing around your waist and hips. Waist Measurement Stand up straight and breathe out gently. Find the midpoint between the bottom of your ribs and the top of your hips (usually just above your belly button). Wrap a tape measure around your waist at this point. Make sure the tape is snug but not digging into your skin. Measure this breathing out normally. Hip Measurement Stand with your feet together. Measure around the widest part of your hips and buttocks. Ensure the tape measure is level all the way around. To calculate your waist-to-hip ratio: Divide your waist measurement by your hip measurement. For example, if your waist is 80 cm and your hips are 100 cm, your waist-to-hip ratio would be 0.8. A healthy waist-to-hip ratio is For men: below 0.9 For women: below 0.85 A higher ratio indicates more fat stored around your waist, which is associated with a higher risk of health problems. The Connection Between Waist-to-Hip Ratio and Gut Health Your waist-to-hip ratio is more than just a number; it’s a window into your gut health. Here’s how: Visceral Fat: A higher waist-to-hip ratio often indicates more visceral fat – the fat that surrounds your organs, including those in your digestive system. Excess visceral fat can lead to inflammation and disrupt the balance of your gut microbiome. Inflammation: Abdominal fat is metabolically active and can produce inflammatory substances. This chronic low-grade inflammation can negatively impact your gut health, potentially leading to issues like leaky gut syndrome. Hormonal Balance: Your waist-to-hip ratio can reflect hormonal imbalances, which can affect gut function. For instance, high cortisol levels (often associated with stress) can lead to increased abdominal fat and disrupt gut health. Digestive Issues: A higher waist-to-hip ratio is often associated with digestive problems like bloating, constipation, and acid reflux. These issues can be both a cause and a consequence of poor gut health. Improving Your Waist-to-Hip Ratio and Gut Health If your waist-to-hip ratio is higher than the recommended range, don’t worry. There are several steps you can take to improve both your ratio and your gut health: Diet: Focus on balanced, flexible diet rich in fibre, which feeds beneficial gut bacteria. Include plenty of fruits, vegetables, whole grains, and legumes. Exercise: Regwaist-to-hip ratio. ular physical activity, especially a combination of cardio and strength training, can help reduce abdominal fat and improve your Stress Management: Chronic stress can lead to increased abdominal fat storage. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing exercises into your routine. Sleep: Adequate sleep is crucial for maintaining a healthy gut and managing weight. Aim for 7-9 hours of quality sleep each night. Hydration: Drinking plenty of water supports digestive health and can help manage weight. Your waist-to-hip ratio is more than just a number; it’s a valuable indicator of your overall metabolic health, and a good indicator that your gut health may not be optimal. By understanding and monitoring your waist-to-hip ratio, you can gain insights into potential health risks and take proactive steps to improve your gut health and overall well-being. Remember, small changes in diet, exercise, and lifestyle can lead to significant improvements in your waist-to-hip ratio and, consequently, your gut health. This article offers a high-level view and we must consider various factors that can impact waist-hip ratio. These factors include acute illness, surgery, accidents, pregnancy, and breastfeeding, which should be excluded when taking measurements. Additionally, during specific periods such as these, measurements may be inaccurate, and other health parameters including blood tests, temperature, energy levels, mood, and muscle strength should be considered for maintaining optimal health. Menopause, especially perimenopause, is a time of fluctuating weight due to hormonal changes, which can make waist-hip ratio measurements unpredictable. It’s advisable to continue monitoring every 2 months, even if the trend is not as desired. During this time, it’s important to focus on eating
Histamine Intolerance: A comprehensive Guide
Histamine Intolerance: A Guide to Finding Relief If you have histamine intolerance. From persistent migraines and digestive issues to skin rashes and fatigue, the negative effects of histamines can be debilitating. However, with the right knowledge and strategies, you can take control of your health and find relief. In this comprehensive guide, Gillian Killiner specialist Gut Dietitian explores the ins and outs of histamine intolerance, provide practical tips, and share a real-life case study to inspire and empower you on your journey to wellness. Understanding Histamine Intolerance Histamine is a naturally occurring compound found in various foods and produced by the body as part of the immune response. People with histamine intolerance have trouble getting rid of extra histamine, causing it to build up and cause various symptoms. Common symptoms of histamine intolerance include: Headaches and migraines Digestive issues (bloating, abdominal pain, diarrhoea) Skin rashes, hives, or eczema Respiratory problems (nasal congestion, asthma) Irregular menstrual cycles Fatigue and brain fog While the exact cause of histamine intolerance is not fully understood, it is often linked to factors such as genetic predisposition, gut health issues, and certain medications or medical conditions that affect the body’s ability to metabolise histamine properly. Tips for Managing Histamine Intolerance Identify and Avoid High-Histamine Foods One of the most effective ways to manage histamine intolerance is to limit your intake of high-histamine foods. Some foods like cheese, sauerkraut, wine, vinegar, cured meats, avocados, bananas, and citrus fruits can trigger migraines and gut symptoms for some people. Keeping a food diary is a good start to help identify potential triggers. Be careful however not to eliminate too many foods for long. Incorporate Low-Histamine Foods: While avoiding high-histamine foods is crucial, it’s equally important to focus on incorporating low-histamine options into your diet. Healthy options include fresh fruits, vegetables, grains, lean proteins, and dairy alternatives. Grains like rice and oats are good choices. Lean proteins such as fresh poultry and fish are also recommended. Support Gut Health: A healthy gut plays a vital role in managing histamine intolerance. Incorporating probiotic-rich foods promotes a balanced gut microbiome. Be careful if taking a probiotic supplement as some strains like casei raise histamines and others like breve can lower it and support digestive health. Stay Hydrated: Dehydration can exacerbate histamine intolerance symptoms, so make sure to drink plenty of water throughout the day. Herbal teas, such as homemade ginger or peppermint, can also be soothing and hydrating options. Manage Stress: Stress can trigger the release of histamine in the body, potentially worsening symptoms. Incorporate stress-management techniques like deep breathing exercises, meditation, or gentle yoga into your routine to promote relaxation and overall well-being. Read Labels Carefully: When shopping for groceries, it’s crucial to read labels carefully and be aware of potential sources of hidden histamine. Many processed foods, condiments, and beverages can contain high levels of histamine or histamine-releasing compounds, even if they don’t seem obvious. Experiment with Cooking Methods: Certain cooking methods, such as grilling, frying, or prolonged cooking times, can increase the histamine content in foods. Opt for gentler cooking methods like steaming, poaching, or baking whenever possible to minimise histamine formation. Stay Consistent and Patient: Managing histamine intolerance can be a journey of trial and error. It may take some time to identify your specific triggers and find the right combination of dietary and lifestyle changes that work for you. Stay consistent with your efforts and be patient with yourself as you navigate this process. Case Study: Gillian Killiner’s Client Success Story Gillian Killiner RD, the founder of 121 Dietitian, has helped numerous clients find relief from histamine intolerance. One such success story is that of Sarah, a 35-year-old woman who had been struggling with persistent digestive issues, migraines, and skin rashes for years. Sarah had tried various diets and treatments, but nothing seemed to provide lasting relief. After consulting with Gillian, she discovered that Sarah’s symptoms were likely linked to histamine intolerance. Gillian created a program for Sarah with suitable foods to help her body handle histamine’s better. In addition to dietary changes, Gillian recommended incorporating stress-management techniques and suitable supplements into Sarah’s routine. Within a few weeks, Sarah began to notice a significant improvement in her symptoms. Her migraines diminished, her digestive issues subsided, and her skin cleared up. Today, Sarah continues to be vigilant and has regained control over her health. She credits Gillian’s expertise and guidance for helping her understand and manage her histamine intolerance, allowing her to live a fuller, more vibrant life. Overall, Managing histamine intolerance can be very challenging. However, with the proper knowledge and strategies, you can alleviate symptoms and enhance your well-being promptly. Finding relief and improving your health improves that horrid dark cloud too, all possible with the right information and techniques. Remember, every individual’s journey with histamine intolerance is unique, and it may take some trial and error to find the approach that works best for you. Be patient and consistent when managing histamine intolerance and if you really are not sure don’t suffer, seek guidance from a healthcare professional like Specialist Gut Dietitian Gillian Killiner RD. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below BOOK TODAY
