sleep

Hashimoto’s and me -the best ever! Part 4…

January 14, 2020 by 121dietitian

I was reflecting this morning and realized wow, what a year 2019 has been. My best health year for the past 10!

Clinical work has grown and has become immensely intense with more and more patients attending with multiple and complex issues. With my good health these challenges are no longer draining and so I continue to train in new services and collaborate with excellent health professionals and institutions to offer my expertise.

My niche is certainly assisting people who have nutritional issues that may also affect their health negatively in ways they did not realise: Eating disorders, mental health and well-being, resistant weight, metabolic syndrome, gut health, fatigue, auto-immune conditions, hormonal issues, fertility, allergies, nutrigenomics, optimization of the workplace…..

I personally continue to follow my health programme to ensure that I remain optimised to keeps me tip-top. In addition I run with a running club and have completed several cross-country races and love Park run when I can ever get to it. (kids activities seem to dictate!)

Chronic Illness

Chronic illness is, I believe, like a jigsaw puzzle. Illness is complex and often can’t be completed/fixed in one go. In relation to chronic ill health, it can take several years for some people to manage this jigsaw – often following unscientific or expensive paths in desperation. The illness is often still there but the medications assists in just getting through the day. This way of living masks the underlying problems. Fixing the cause is King, and working with the body through its ups and downs is the only way out.

At 121 Dietitian, availing of a full assessment allows a a complete evaluation of you diet, lifestyle, sleep, inflammation, blood results. A bespoke detailed written programme is then provided – and a follow up to check how all is progressing. Positive results can be achieved in a few weeks. Fantastic for the client and the reason I love to go to work.

I look forward to every day and hope that I can help you too feel the same. If you need some advice or direction please email: info@121dietitian.com or call +44 (0) 7717392306.

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Menopause: The Top Nutrients You Need To Know About

May 22, 2019 by 121dietitian

Learn all about the top nutrients to help minimise the symptoms of menopause, assist with it and also maintain healthy bones.

Key nutrient are important to consider if you are going through the menopause. Whichever menopausal symptoms you experience, the change in the balance of your hormones is the cause. A well-balanced diet is essential because it helps the body adjust to the hormone changes.

Symptoms of the menopause can include any of the following;

Tiredness
Depression
Low libido
Vaginal dryness
Hot ﬂushes
Bladder weakness
Dehydrated skin
Hair loss
Insomnia
Weight gain

There are a plethora of nutrients that help minimise the symptoms and even assist the passage of menopause and also help you maintain healthy bones.

Here a few major ones that you can consider:

B Vitamins

B Vitamins are known as the “stress vitamins”. This is because symptoms of B-vitamin deficiency include tension, irritability, poor concentration and anxiety.

Fatigue – a common symptom of menopause – makes women feel deeply exhausted even though they haven’t done much physical activity throughout the day. B Vitamins help reduce the amount of stress on the adrenal glands, which are required to produce oestrogen during the menopause. They can be useful if you are suffering from reduced energy levels. It is important to take a complex and a formulation that you can absorb with no nasty fillers.

Vitamin C

Vitamin C is essential to the manufacture of collagen. Collagen provides skin its elasticity. It helps prevent and treat vaginal dryness, a painful condition which develops when the vagina loses some of its ‘stretch’. Vitamin C can be easy to miss out on if you are watching your weight and possibly on a keto or restricted diet.

Vitamin D

This vitamin plays a very important role in the prevention of breast cancer, heart disease, type 2 diabetes and osteoporosis. We don’t get it naturally from food in sufficient amounts so the sun or a supplement is required. Again, you really need to ensure you take a balanced amount along with other key nutrients and select the active form, Vitamin D3.

Vitamin E

Vitamin E is also helpful for vaginal dryness and has been proven to help reduce hot flushes. It can dampen the immune system which can be beneficial for some ladies as a short term assistant for hormonal balance.

Iron

Iron is required to help your red blood cells transport oxygen to the rest of the body. Men store more iron compared to women and the loss of blood each month during menstruation means that women require more iron than men. A deficiency of iron will result in anaemia, which makes you feel sluggish and tired all the time. It is really important to have a blood test to check your iron and ferritin levels as you do not want to take a supplement and potential cause iron toxicity.

Omega 3 Fatty Acids

Symptoms of a deficiency in Omega 3 fatty acids can include dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, aching joints, and breast pain. Omega 3 supplements have been shown to reduce the frequency of hot flushes and improve depressive symptoms in menopausal women.

Magnesium

Magnesium plays a vital role in 300 different enzymatic functions. It is essential in maintaining optimum bone health, which is increasingly important during the menopause. Known as “nature’s tranquiliser”, magnesium supplementation assists mood and anxiety. Picking the correct formulation for your symptoms is critical for success.

Calcium

Calcium is needed by the body to maintain bones, teeth, nails and hair. It is also required for healthy heart rhythm and blood pressure. To minimise the symptoms of menopause and maintain healthy bone mass, make sure to supply your body with these nutrients throughout the day. Dairy foods have become increasingly common to be eliminated from the diet of women for various reasons which can unfortunately leave ladies in deficit. Kale, spinach and tofu, are some examples of calcium rich non-dairy foods.

These nuggets are just a few simple suggestions. Dietary and lifestyle changes are integral in the stages of menopause. If you wish to explore this further Gillian Killiner is a dietary expert and lifestyle coach. She has helped thousands of women over her 22 years as a Dietitian. She would be delighted to help you…

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Contact: info@121dietitian.com
Visit: www.121dietitian.com
Tel: 07717392306

What to eat for a good night’s sleep

February 19, 2018 by 121dietitian

Do you struggle to nod off at night? Did you know that diet actually plays a key role in contributing to a good night’s sleep? Here, we discuss how what you eat affects your sleep, the foods to avoid and those which will help you welcome those zzzs.

Incorporating certain foods into your food plan that are known for aiding relaxation and calming frayed nerves may help aid you for a good night’s sleep.

What you eat affects how you sleep. How many times have you gone to bed after a late dinner or a midnight snack, tossed and turned and had the most ferocious dreams all because of that late feast?

Become a tryptophan fan

Some foods actively contribute to a good night’s sleep because they contain tryptophan, an amino acid that the body uses to make serotonin.

Simply put, serotonin is a neurotransmitter that slows down nerve traffic so your brain isn’t revved up and raring to go.

By adding more foods containing tryptophan, a natural sedative, you are giving yourself a better chance of undisturbed rest.

Carbohydrates are particularly rich in this calming ingredient and many meal options can be planned that not only fit into your food plan but can also ensure you enjoy a safe passage to the land of nod.

Foods such as potatoes, gluten free pasta and bread, rice, eggs, seafood, chicken, turkey, gluten free cereals, buckwheat, seeds and nuts are high in tryptophan and are perfect snooze boosters, and can be, if over eaten, the reason why you have a 3pm office slump!

Try to have little snacks of these during the day or incorporate them into your evening meal to ensure you benefit from their in-built snooze facilities.

Of course going to bed hungry is a sure-fire way to ensure you’ll be counting sheep all night. So make sure your evening meal is satisfying and not too heavy in proteins, which will lay heavy on the stomach and could keep you awake.

If you do find you are hungry at bedtime, then great bedtime snacks could include:

Houmous (homemade with garlic oil) with wholemeal gluten free pitta bread
Wholegrain gluten free cereal with a little skimmed milk
Porridge made with skimmed milk and raisins
Peanut butter spread on crisp breads

Foods to avoid

If you don’t want to be tossing and turning all night, avoid the following:

Caffeine-rich drinks such as tea, coffee and colas at bedtime
Late night curries
Alcohol
High protein foods late, such as large portions of red meat or full fat cheese
Sugary drinks
Cakes, chocolate and biscuits – these can play havoc with your blood sugar levels
Some people sensitive to garlic may find that too much of this ingredient in their meals can upset their sleep pattern

Perfect snooze foods

And lastly before you drift off, meals that are high in carbohydrates and low to medium in protein will help you relax in the evening and could ensure you have the best chance of a good night’s sleep.

Try the following dinners for new ideas in the best in snooze food:

Wholemeal GF pasta served with chicken, white sauce made from cornflour and milk, sprinkled with parmesan cheese
Scrambled eggs with parsley
Tofu/vegetable stir fry
Houmous, (homemade) raw vegetables with wholemeal pitta
Seafood/ pasta and salad
Tuna salad / chicken sandwich
Chilli with beans (not too spicy)

Herbal teas such as camomile or valerian have been found to be useful as night-time relaxants and many supermarkets and health food stores now stock a delicious range of bedtime teas that are worth exploring.

Remember…

Eat regular meals and snacks of a wide variety of colours and flavours to achieve a range of essential nutrients.

If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues. To book an appointment, click here.

Tel: 07717392306 Email: info@121dietitian.com

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Information checked & correct on 16th May 2018.