What is H. pylori and How Does it Affect Gut Health?

H. pylori survives the stomach’s acidic environment by producing urease (enzyme that catalyses the hydrolysis of urea into ammonia and carbon dioxide) which neutralises stomach acid and allows it to damage the stomach lining.

Common Health Issues Linked to H. pylori:

• Gastritis: Inflammation causing discomfort and bloating.

• Peptic Ulcers: Open sores in the stomach lining, leading to pain and nausea.

• Gastric Cancer: Increased risk from prolonged inflammation.

• Dysbiosis: Disruption of the gut microbiome, affecting digestion and immune function.

Signs and Symptoms of H. pylori Infection:

• Abdominal pain or discomfort

• Acid reflux or heartburn

• Chronic fatigue (due to nutrient deficiencies)

• Bloating and burping

• Loss of appetite

• Nausea or vomiting

The Gut-H. pylori Connection:

• Alters gastric acid production, contributing to poor digestion and bacterial overgrowth.

• Impairs absorption of nutrients like iron, B12, and magnesium.

• Promotes gut permeability (leaky gut) and disrupts the microbiome.

The Role of Proton Pump Inhibitors (PPIs) in H. pylori Management

What Are PPIs?

Proton pump inhibitors (PPIs), such as omeprazole and lansoprazole, aid H. pylori treatment by reducing stomach acid production, creating a more favourable environment for antibiotics to work effectively. Lowering acidity enhances the absorption and efficacy of antibiotics, improving the chances of eradicating the infection.

Additionally, by reducing irritation in the stomach lining, PPIs also help promote the healing of ulcers caused by H. pylori. This combination of acid suppression and enhanced antibiotic performance makes PPIs a key component of standard triple or quadruple therapy for H. pylori infections.

What Are The Risks of Long-Term PPI Use?

While proton pump inhibitors (PPIs) are effective in H. pylori treatment, long-term use can pose several health risks. Gut microbiome imbalance is a common concern, as reduced stomach acid allows harmful bacteria to overgrow, increasing the risk of infections such as Clostridioides difficile.

Additionally, sudden discontinuation of PPIs can cause rebound hyperacidity, where the stomach produces even more acid, leading to worsened symptoms.  Prolonged use has also been linked to nutrient deficiencies, particularly in vitamin B12, magnesium, and calcium, which can contribute to bone fractures and neurological issues.

Moreover, antibiotic resistance may develop if PPIs are used inappropriately alongside eradication therapies, reducing treatment effectiveness. Therefore, long-term PPI use should always be monitored by a healthcare professional.

Functional Medicine Testing for H. pylori

Why Testing Matters

Common Tests:

• Urea Breath Test: Measures exhaled carbon dioxide after ingesting a urea solution.

• Stool Antigen Test: Identifies H. pylori antigens in the stool.

• Endoscopic Biopsy: Collects tissue samples for microscopic examination.

Functional Medicine Health Tests:

• GI-MAP Test: A comprehensive stool analysis providing insights into bacterial imbalances, inflammation markers, and digestive function.

• Organic Acids Test: Offers clues to gut bacteria imbalances and yeast overgrowth.

For more information on our range of functional tests, how they work and how you can book a test, visit our Functional Medicine & Testing page.

The Functional Medicine Approach to Treatment

Why Personalised Care Matters

Conventional vs. Functional Medicine:

• Conventional: Typically involves antibiotics and PPIs.

• Functional: Combines antimicrobial protocols with natural gut healing strategies.

Functional Medicine Treatment Protocols:

• Dietary Interventions: Personalised food plans that emphasise anti-inflammatory foods and limits irritants like alcohol and spicy foods.

• Targeted Supplements: Such as deglycyrrhisinated licorice (DGL), mastic gum and probiotics are known for H. pylori suppression and microbiome support.

• Lifestyle Adjustments: Stress management and quality sleep to support healing.

For more information on our personalised health protocols and how you can get started, visit our How It Works page.

YOUR HEALTH. YOUR CHOICE.

1) Expert one-to-one therapy
2) Personalised nutrition and lifestyle plans
3) Easy, at-home functional testing

We understand that starting a journey toward improved health can sometimes feel daunting, but our team of qualified professionals are here to provide expert guidance and support throughout your journey.

We offer thorough clinical assessment and therapy via convenient online consultations. Getting started is simple and free, so why not take charge of your health today with our evidence-based strategies?

Salt vs Sodium – What’s The Difference?

Salt and sodium are often used interchangeably, but they are not the same thing. Sodium is a mineral and an essential electrolyte, while salt is a compound that contains sodium:

• Sodium (Na) is a naturally occurring and essential mineral and electrolyte found in many foods (like vegetables, dairy, meat and seafood) and is crucial for nerve function, muscle contractions, and fluid balance.

• Salt (sodium chloride – NaCl) is a chemical compound made up of 40% sodium and 60% chloride. It is the main source of sodium in the diet and is typically added to food for flavour and preservation.

This distinction matters because many processed and packaged foods contain “hidden sodium”, even if they don’t taste salty. Common sources of hidden sodium include bread, sauces, soups, processed meats, and fast food. While some sodium is essential for health, excess intake – particularly from hidden sodium in these kinds of pre-packaged foods – can contribute to high blood pressure and other health issues without you realising that you over consuming it.

Understanding the difference between salt and sodium will help you make informed dietary choices. The goal isn’t to eliminate salt but to opt for natural, mineral-rich sources and maintain a balanced intake.

The Role Of Salt In The Body

Salt is essential for maintaining balance and supporting vital physiological functions. The sodium in salt acts as a key electrolyte, helping to regulate fluid balance by ensuring that water is properly distributed inside and outside of cells. This is critical for hydration, circulation, and preventing dehydration. Sodium also plays a central role in nerve signalling and muscle contractions, allowing the brain to send messages through the nervous system and enabling muscles to contract and relax properly — including the heart.

Beyond hydration and nerve function, salt is crucial for your digestive health. It helps produce hydrochloric acid (HCl) in the stomach, which is necessary for breaking down food, absorbing nutrients like iron and vitamin B12, and preventing bacterial overgrowth in the gut. Sodium also works alongside other electrolytes, such as potassium and magnesium, to regulate blood pressure, kidney function, and adrenal health.

When sodium levels are too low, it can lead to fatigue, brain fog, dizziness, muscle cramps, and even hyponatremia (a condition where the body’s sodium levels drop too low, causing confusion, nausea, and swelling in the brain). On the other hand, excessive salt intake can lead to high blood pressure and water retention.

What Is The Maximum Amount Of Salt You Should Consume Per Day?

The UK’s National Health Service (NHS) advises adults to limit their salt intake to no more than 6 grams per day (equivalent to one teaspoon) to help reduce the risk of cardiovascular disease.

The World Health Organization (WHO) recommends keeping salt consumption below 5 grams per day (equivalent to slightly less than one teaspoon).

For children aged 2–15 years, the WHO suggests a lower intake than adults, adjusted based on their energy needs. However, these guidelines do not apply to infants during exclusive breastfeeding (0–6 months) or the complementary feeding period (6–24 months).

All dietary salt should ideally be iodised, as iodine is crucial for brain development in infants and young children and supports cognitive function and thyroid health in adults. Iodised salt is simply table salt fortified with iodine, an essential mineral that helps prevent iodine deficiency and supports optimal thyroid function.

How Does Salt Affect Blood Pressure & Cardiovascular Disease?

How Does Salt Affect Kidney Health?

How Does Salt Affect Bone Health & Osteoporosis?

How Does Salt Affect Stomach Health & Gastric Cancer?

How Does Salt Affect Obesity & Metabolic Health?

How Does Salt Affect Menière’s Disease & Inner Ear Disorders?

How Does Salt Affect Bloating & Water Retention?

What Are The Healthiest Types Of Salt?

How To Reduce Salt Intake: Functional Medicine Strategies

1. Nutrition & Lifestyle

Personalised nutrition is at the core of functional medicine. Many of our dietary habits and salt consumption patterns are formed through routine behaviours and food choices made on autopilot.

Working with a functional medicine specialist can help you identify sources of excess sodium, provide healthier alternatives, and tailor a sustainable plan to support your long-term health. Some of the key principles of this approach are:

• Nutritional Interventions – Instead of focusing solely on reducing salt, functional medicine emphasizes mineral balance by increasing potassium-rich foods (such as leafy greens, avocados, and bananas) that counteract sodium’s effects on blood pressure. A diet centred around whole, unprocessed foods — such as vegetables, lean proteins, healthy fats, and high-fibre grains — naturally reduces excessive sodium intake while supporting overall metabolic health.

• Lifestyle Modifications – Regular exercise, stress management, and proper hydration all play an essential role in maintaining healthy blood pressure and kidney function. Functional medicine practitioners often incorporate lifestyle coaching, mindfulness, breathwork, and sleep optimisation into a patient’s plan to regulate stress-induced sodium retention and promote electrolyte balance.

2. Monitoring & Functional Testing

Functional testing can provide valuable insights into how salt is affecting your blood pressure, kidney function, electrolyte balance, inflammation, and overall metabolic health. Here are some of our most popular functional testing options for identifying imbalances and underlying conditions:

• Blood Pressure & Cardiovascular Risk Assessments – High sodium intake is a well-known risk factor for hypertension and cardiovascular disease. Monitoring blood pressure trends, heart rate variability (HRV), and inflammatory markers like C-reactive protein (CRP) can help assess cardiovascular health and guide lifestyle interventions.

• Bone Health & Nutrient Deficiency Tests – Excessive salt intake can increase calcium excretion, leading to weakened bones and osteoporosis risk. Testing for calcium, magnesium, and vitamin D levels can help prevent mineral depletion and support bone density.

• Comprehensive Metabolic Panel (CMP) – A CMP test assesses kidney function, blood sugar levels, and liver health, which can all be affected by excessive salt intake. Poor kidney function can lead to sodium retention and high blood pressure, making this test essential for monitoring long-term effects.

• Electrolyte Panel & Sodium Testing – This test measures sodium, potassium, and chloride levels to evaluate electrolyte balance and detect sodium imbalances that may contribute to hypertension, kidney dysfunction, or dehydration.

• Gut Health & Microbiome Testing – Emerging research suggests a link between high-salt diets and gut dysbiosis (imbalanced gut bacteria), which can contribute to inflammation, metabolic disorders, and poor digestion. A stool analysis or microbiome test can help determine how dietary salt may be affecting gut health.

• Inflammatory Markers & Kidney Function Tests – Chronic inflammation and kidney dysfunction can be exacerbated by excessive salt consumption. Functional testing for C-reactive protein (CRP), interleukin-6 (IL-6), and creatinine levels helps assess systemic inflammation and kidney health.

• Thyroid Function Tests – The thyroid plays a key role in metabolism and fluid balance, and excessive salt intake—particularly iodized salt—may impact thyroid hormone levels. Testing for TSH, Free T3, and Free T4 can help assess thyroid health and its connection to sodium metabolism.

• Urine Sodium & Aldosterone Testing – This test helps measure how much sodium your body is excreting, which can indicate whether your kidneys are properly regulating salt balance. It also evaluates aldosterone levels, a hormone that controls sodium retention and blood pressure.ws for targeted supplementation to improve glucose control and insulin sensitivity.

For more information on our range of functional tests, how they work and how you can book a test, visit our Functional Medicine & Testing page.

Practical Steps For Reducing Salt Intake

1. Minimise Processed & Packaged Foods

These often contain high levels of hidden sodium in preservatives, sauces, and seasonings.

2. Choose Fresh, Whole Foods

Instead of pre-packaged foods, opt for fruits, vegetables, lean proteins, and whole grains, which naturally contain lower sodium levels.

3. Cook At Home More Often & Avoid Take-Away Foods

Cooking at home allows you to control how much salt is added to meals, making it easier to stick to healthy sodium guidelines.

4. Limit Sauces & Condiments

Many sauces, dressings, and condiments are high in sodium. Opt for low-sodium versions or use them sparingly.

5. Check Nutrition Labels When Food Shopping

Reading nutrition labels and choosing “low-sodium” or “no added salt” versions of products can help reduce overall intake without compromising flavour.

6. Increase Potassium-Rich Foods

Leafy greens, avocados, and bananas) helps counteract the effects of sodium on blood pressure. Staying hydrated and avoiding excessive consumption of salty snacks, fast food, and processed meats can further support a balanced sodium intake.

7. Remove The Saltshaker From The Table

Get into the habit of tasting your food first before adding salt. You’ll be amazed at how good food tastes in its natural state and learn to appreciate its true flavour without enhancing it too much.

Around 75% of the salt we eat comes from packaged and everyday foods we buy, such as bread, breakfast cereals, meat products and ready meals.

– NHS

YOUR HEALTH. YOUR CHOICE.

1) Expert one-to-one therapy
2) Personalised nutrition and lifestyle plans
3) Easy, at-home functional testing

By understanding your body’s individual needs and applying evidence-based functional medicine strategies, you can optimise your sodium intake, reduce the risk of salt-related health conditions, and promote lasting well-being.

We offer thorough clinical assessment and therapy via convenient online consultations. Getting started is simple and free, so why not take charge of your health today with our evidence-based strategies?

Why Realistic Goals Matter

1. Manage Your Expectations & Be Realistic

The first step is to respect your individual starting point. Everyone’s journey and circumstances are different — some people have more demanding jobs, others may be juggling family obligations, dealing with health issues or recovering from physical injury.

• Be honest with yourself: Assess your current situation (stress levels, time constraints, physical limitations, etc.)

• Set achievable goals: Rather than aiming for dramatic changes overnight, focus on consistency and incremental improvement. This principle applies across the board – from health and fitness to professional development and spiritual growth.

• Be kind to yourself: Self-compassion helps you stay patient and realistic. Real progress is not linear, and setbacks don’t mean failure. They’re simply part of the journey.

Set the bar at a level that challenges you but is still within reach, you avoid the trap of frustration when those unrealistic targets aren’t met. If your goals are too high and unrealistic from the outset, you are effectively setting yourself up to fail before you’ve even begun.

2. Break Down Larger Goals Into Smaller Steps

Big changes don’t happen overnight. The act of achieving smaller goals will motivate you further toward your bigger objective.

• Weight Loss Example:

Let’s say your larger goal is to lose 12kg. Breaking it down and set yourself a monthly goal of losing 0.5kg per month. Now you have a smaller, more realistic goal to aim for each month. This approach would take you two years to reach your ultimate target – which sounds like a long time – but each month you’ll feel good about reaching your smaller goal, instead of feeling overwhelmed by the task at hand. Plus, the likelihood of not only achieving your larger goal but maintaining it is much higher than if you tried to lose the 12kg using an intensive diet over a 6-12 months.

• Gut Health Example:

Want to improve your gut health? Think about what you can do daily or weekly to make progress. If you suspect coffee is contributing to acidity in your gut, try reducing your daily coffee intake – if you drink three cups a day, start by reducing that to two cups. Once that becomes a habit, consider reducing to one cup per day and so on. Think of workarounds that can help you adjust, like substituting one of your daily cups of coffee for a cup of herbal tea instead.

• Stress Reduction Example:

Many people want to lower their stress levels. Instead of trying every stress-management technique at once, pick one habit — such as five minutes of meditation daily. After one month, if you’ve made it a consistent part of your routine, increase this to ten minutes.

Each of these smaller goals builds momentum. Over time, you’ll have formed new habits, creating a lifestyle shift that supports your bigger aspirations.

3. Make Your Goals SMART

A handy framework for goal-setting is to make goals Specific, Measurable, Achievable, Relevant, and Time-Bound. For example:

• Specific: Clearly define your goal. Instead of “I want to lose weight,” say “I will walk 30 minutes, five days a week.”

• Measurable: Identify how you’ll track your progress. Choose whatever works best for you consistently logging your actions and results.

• Achievable: Ensure the goal fits your lifestyle and current abilities. Goals that are too difficult can lead to burnout, while goals that are too easy won’t push you to grow.

• Relevant: Align your goal with your larger priorities. If better gut health is a priority, cutting down on coffee or sugar is more relevant than, say, focusing on a new exercise fad. Or if it’s winter and the weather is bad, try focusing on indoor forms of exercise.

• Time-Bound: Set a specific time frame—such as one month—before reassessing and adjusting to avoid tinkering or giving up on things before you’ve given them a chance to have an effect.

4. Measure Your Progress & Celebrate It

Track your wins. Following the SMART system, keep a hand-written journal or a calendar that is visible in your home or office, create a spreadsheet on your computer, or try using a habit-tracking app or the notes app on your phone. This will help you see patterns, maintain consistency and remain accountable to yourself. Once you get a streak going that you can actually see recorded in front of you, you will not want to break it.

Celebrate small victories. Reward yourself with non-food-related treats (e.g., a relaxing bath, new workout gear) or share your success with a loved one or an online community. Positivity goes a long way and reinforces your progress, creating a feedback loop.

5. Recognise & Embrace Setbacks

Realistic health goals acknowledge that life is unpredictable — work deadlines, family obligations, or an unexpected cold can knock you off course. The key is to maintain a flexible mindset. Instead of feeling discouraged, adapt your goals as needed and continue progressing in smaller ways.

If you slip up on your diet one day, skip a workout because of a work event, or revert to old habits for a short while, don’t let these moments define you. View it as a lesson and recognise that setbacks or ‘timeouts’ are inevitable. Just make sure to not let them stack up or make too many excuses:

• Identify what led to the slip-up: Busy schedule, stress, injury, lack of support, poor time management, loss of motivation.

• Adjust your plan accordingly: Maybe you need to simplify your goals, switch up your approach, or instead of doing a one-hour long work out, you could squeeze in a 15-minute jog.

6. Consistency Compounds Over Time

Whether your aim is weight loss, improved mental health or professional development, it’s consistency that adds up in the long run. Small, daily efforts — like cutting back on coffee or meditating for 10 minutes every day — may seem minor, but it’s key to not overlook the importance of these seemingly tiny changes to your daily routine.

Over weeks, months and years, these actions will accumulate and eventually compound into much bigger lifestyle and mindset shift that yields sustainable results and long-lasting change.

YOUR HEALTH. YOUR CHOICE.

At Nutrition Diets Clinic, our functional medicine approach considers your unique genetic makeup, diet, environmental exposures, lifestyle factors, and health history:

1) Expert one-to-one therapy
2) Personalised nutrition and lifestyle plans
3) Easy, at-home functional testing

We offer thorough clinical assessment and therapy via convenient online consultations. Getting started is simple and free so why not take charge of your health today with our science-based strategies?

How To Recognise Seasonal Affective Disorder (SAD)

The symptoms of SAD can vary in severity but often mirror those of depression, including:

• Changes in appetite: Craving carbohydrates or overeating, often leading to weight gain
• Difficulty concentrating: Feeling mentally sluggish or unfocused
• Fatigue and low energy: Difficulty getting out of bed or maintaining energy throughout the day
• Loss of interest: Withdrawal from activities that are usually enjoyable
• Low mood: Persistent feelings of sadness, hopelessness, or irritability
• Sleep issues: Oversleeping or struggling to wake up in the morning

What Causes Seasonal Affective Disorder (SAD)?

SAD is often triggered by the lack of sunlight during the colder months which can cause low levels of vitamin D. Vitamin D plays a crucial role in mood regulation and this disruption has a knock on effect on:

• Circadian Rhythm: Reduced light exposure can throw off your internal clock, making you feel out of sync with your natural wake-sleep cycles.
• Serotonin Levels: Sunlight helps regulate serotonin, a neurotransmitter that boosts mood. Less sunlight can lead to lower levels, leaving you feeling down.
• Melatonin Production: Darker days increase melatonin, the hormone responsible for sleep, which can cause excessive fatigue.

Other contributing factors include nutritional deficiencies, chronic inflammation, and stress—all of which can be addressed through a functional medicine approach.

Who Is Affected By Seasonal Affective Disorder (SAD)?

• People Living Farther from the Equator: Those living in northern latitudes (e.g., Scandinavia, Canada, or northern parts of the U.S.) or southern latitudes are more likely to be affected.These regions have shorter daylight hours in the winter, leading to reduced sunlight exposure—a primary trigger for SAD.

• Individuals with a Family History of Depression: Having a family history of SAD or other forms of depression increases the likelihood of developing SAD as genetic predisposition can play a significant role in mood regulation.

• Individuals with Existing Mood Disorders: Those who have clinical depression, bipolar disorder, or anxiety disorders may be more vulnerable to SAD.

• Individuals with Low Vitamin D Levels: Low levels of vitamin D, common in populations with limited sunlight exposure, are associated with an increased risk of SAD. Vitamin D plays a key role in mood regulation and overall health.

• Women: SAD is diagnosed four times more often in women than in men, although men with SAD may experience more severe symptoms.

• Young Adults and Middle-Aged Individuals: SAD often first appears in young adulthood (late teens to early 30s) and tends to affect younger people more than older adults. Children and teenagers can also experience SAD, though it is less common.

• Shift Workers: People who work night shifts or irregular hours are more likely to have disrupted circadian rhythms and lower exposure to natural daylight, increasing their risk.

How To Beat Seasonal Affective Disorder (SAD) With Functional Medicine

1. Get As Much Natural Sunlight As Possible

It is common to want to bunker down indoors during cold winter months, but make sure that you expose yourself to whatever daylight is available for at least 10-20 minutes outdoors each day, even if the weather is overcast.

2. Prioritise Nutrient Support

• Serotonin & Diet: Aim to increase serotonin levels through the consumption of foods rich in tryptophan, an amino acid that serves as a precursor to serotonin. Foods such as turkey, chicken, eggs, dairy, nuts, and seeds can support serotonin synthesis.

• Vitamin D: Known as the “sunshine vitamin,” vitamin D plays a key role in mood regulation. Low levels are common in the winter, so consider testing your levels and supplementing if necessary.

• Omega-3 Fatty Acids: Found in fatty fish, walnuts, and flaxseeds, omega-3s support brain health and reduce inflammation linked to depression.

• Antioxidant Foods: Fruits and vegetables can combat oxidative stress, which has been linked to depression. Berries, dark chocolate, leafy greens, and nuts are also excellent sources of antioxidants.

• B Vitamins: These are crucial for neurotransmitter production. A diet rich in leafy greens, whole grains, and legumes can help.

• Boost Gut Health: Your gut and brain are closely connected via the gut-brain axis. A healthy gut microbiome supports serotonin production, so focus on probiotic-rich foods like yogurt, kefir, sauerkraut, and miso, and reduce inflammatory foods like sugar, refined carbs, and processed snacks, which can exacerbate mood swings.

To find out more about personalised nutritional therapy, visit our How It Works page and book a free 15-minute Discovery Call with one of our expert practitioners to discuss your health concerns and goals.

3. Supplement With Vitamin D

Supplement protocols are often an important component of a personalised nutritional therapy strategy, helping to support areas of your diet where there is nutrient or vitamin deficiency. There are several supplements that can help enhance mitochondrial function:

Many people with SAD benefit from taking vitamin D supplements. A typical dose ranges from 1,000 to 4,000 IU daily, but testing your levels is ideal to determine the appropriate dose.

4. Optimise Your Sleep

Maintaining a consistent sleep schedule, minimising screen time before bed, and maximising natural light exposure during the day can support circadian health, help regulate melatonin production and improve sleep quality so that your mood during waking hours is more stable.

5. Practice Stress Management

Chronic stress can worsen SAD symptoms, so it’s important to manage your emotional health and carve out time for practices like mindfulness meditation, deep breathing, journaling and going for walks. Consistent practice, even if only for short periods of time, is key.

6. Move Your Body

Exercise is a natural mood booster. Regular movement increases endorphins and serotonin, helping to counteract the effects of SAD. Aim for at least 30 minutes of moderate exercise, such as brisk walking, dancing, or yoga, three times a week. If your exercise of choice can take place outside during the daylight hours, that is a bonus!

Viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day.

– ‘Using Light For Health’ – Dr. Andrew Huberman, The Huberman Lab

How To Test For Seasonal Affective Disorder (SAD)

• Vitamin D Testing: Assessing serum levels of 25-hydroxyvitamin D can identify deficiencies that may be impacting your mood and overall health.

• Comprehensive Metabolic Panel (CMP): This panel evaluates kidney and liver function, electrolyte levels, and blood glucose, helping to identify potential metabolic issues contributing to depressive symptoms.

• Food Sensitivity Testing: Identifying food sensitivities can help individuals eliminate potential triggers that may contribute to mood swings or inflammation.

• Genetic Testing: Understanding genetic predispositions can help guide dietary and lifestyle interventions tailored to individual needs.

• Gut Health Testing: A stool analysis can identify dysbiosis or imbalances in gut microbiota, which can influence serotonin production and overall mental health.

• Hormonal Testing: Measuring hormones such as cortisol, oestrogen, and testosterone can help identify imbalances that may influence mood and energy levels.

• Thyroid Function Tests: Testing levels of Thyroid Stimulating Hormone (TSH), Free T3, and Free T4 can identify thyroid dysfunction, which is sometimes linked with depressive symptoms.

• Neurotransmitter Testing: Assessing levels of neurotransmitters (such as serotonin, dopamine, norepinephrine) can provide insights into mood regulation and biochemical imbalances.

To find out more about our range of tests visit our Functional Testing page or get in touch to speak directly with one of our expert practitioners.

YOUR HEALTH. YOUR CHOICE.

At Nutrition Diets Clinic, our functional medicine approach considers your unique genetic makeup, diet, environmental exposures, lifestyle factors, and health history:

1) Expert one-to-one therapy
2) Personalised nutrition and lifestyle plans
3) Easy, at-home functional testing

We offer thorough clinical assessment and therapy via convenient online consultations. Getting started is simple and free so why not take charge of your health today with our science-based strategies?

What’s In Coffee?

While caffeine tends to get all the attention, coffee is packed with hundreds of biologically active compounds. Here’s a look at the most important ones:

• Antioxidants: Particularly chlorogenic acids, which protect brain cells from oxidative stress and inflammation.

• Caffeine: A stimulant that blocks adenosine, increasing alertness, focus, and even mood.

• Diterpenes (Cafestol & Kahweol): These compounds may protect against certain cancers, although they can raise cholesterol levels in some individuals.

• Melanoidins: Formed during roasting, these compounds offer antioxidant properties and can combat inflammation.

• Polyphenols: These compounds promote healthy gut bacteria, which play a role in brain health via the gut-brain axis.

What Are The Brain-Boosting Benefits Of Coffee?

Antioxidants & Anti-inflammatory Properties

Coffee is rich in antioxidants, especially chlorogenic acids, which neutralise free radicals and reduce inflammation. Both oxidative stress and chronic inflammation are linked to neurodegenerative diseases, so coffee’s ability to combat these conditions can help protect brain cells.

Caffeine’s Impact on Neurotransmitters

Caffeine blocks adenosine receptors, which can make you feel more awake and alert. It also stimulates the release of dopamine and norepinephrine, which help improve mood, attention, and overall brain function.

Neuroprotection of Dopaminergic Neurons

Caffeine appears to protect neurons that produce dopamine, a neurotransmitter crucial for motor function and mood regulation. This is particularly beneficial in reducing the risk of Parkinson’s disease.

How Does Coffee Affect Neurodegenerative Diseases?

Alzheimer’s Disease

Research suggests that moderate coffee consumption—typically around three to five cups per day—may help reduce the risk of Alzheimer’s disease. Studies, including those reviewed by researchers at the Fisher Center for Alzheimer’s Research, have found that individuals consuming this amount of coffee experienced up to a 20% reduced risk of developing Alzheimer’s compared to lower or non-drinkers. This protective effect may be due to coffee’s caffeine and polyphenol content, which are thought to reduce brain inflammation and oxidative stress, both of which are implicated in Alzheimer’s disease progression.

Caffeine may also inhibit the buildup of beta-amyloid plaques, which are a hallmark of Alzheimer’s disease, while its antioxidant properties may protect brain cells in areas crucial for memory, such as the hippocampus.

Parkinson’s Disease

Recent Parkinson’s Foundation research indicates that regular coffee drinkers have a reduced risk of Parkinson’s due to caffeine’s neuroprotective effects, which are believed to enhance dopamine signalling—a critical neurotransmitter affected by Parkinson’s disease.

Studies following large populations over years found that men and women who drank coffee had a significantly lower chance of developing Parkinson’s. Men drinking up to five cups per day, for instance, had a notably reduced risk, while women saw the most benefit with moderate consumption (about one to three cups daily)

How Does Coffee Affect Cognitive Function?

Coffee offers a range of cognitive benefits, both short-term and potentially long-term, primarily due to its caffeine content and rich profile of antioxidants. Here’s a breakdown of its main cognitive effects:

• Elevated Mood: Caffeine stimulates the production of dopamine, a neurotransmitter associated with pleasure and motivation, contributing to a mood boost and enhanced motivation for mental tasks. This mood elevation can be short-lived but effective in improving focus and engagement with cognitive tasks​.

• Enhanced Alertness & Attention: Caffeine blocks adenosine receptors in the brain, which delays the onset of drowsiness and keeps the mind alert. This effect helps boost concentration, reaction time, and sustained attention, especially during tasks requiring focus​.

• Improved Memory & Learning: Studies suggest that caffeine may enhance short-term memory and help with information retention.

• Increased Processing Speed: Caffeine can accelerate brain processing speeds, which can be beneficial in tasks requiring quick mental responses. This effect, particularly noticeable in fatigued individuals, helps with making faster decisions and processing information more efficiently​.

These cognitive benefits tend to be most effective when caffeine is consumed in moderate amounts (typically 1-2 cups), as excessive intake can lead to jitteriness and anxiety, which can counteract these benefits.

How Does Coffee Affect Mental Health?

Depression

Coffee is associated with a lower risk of depression, likely due to its influence on dopamine and serotonin, the neurotransmitters that regulate mood and motivation.

A Harvard study found that women drinking four or more cups daily had a 20% lower depression risk compared to minimal coffee drinkers. Additionally, a large meta-analysis of over 330,000 participants found a 24% lower depression risk among high coffee consumers (around 4.5 cups daily), with an 8% decrease in depression risk for each additional cup.

For people looking for a natural mood lift, moderate coffee intake could be beneficial. However, it’s essential to find a balance, as too much caffeine can sometimes trigger anxiety in sensitive individuals.

Attention & Mood

Caffeine increases alertness by blocking adenosine, a neurotransmitter that promotes sleepiness. This effect helps enhance focus and selective attention, as well as sustained attention over longer periods, which can be beneficial in tasks that require mental sharpness.

In terms of mood, caffeine stimulates dopamine and norepinephrine, which are associated with feelings of pleasure, motivation, and general mood elevation. Research highlights that moderate coffee consumption can create a positive mood boost, with many coffee drinkers reporting increased feelings of energy and motivation.

The Risks: Who Should Avoid Coffee?

While coffee may offer numerous brain health and performance benefits, it’s not for everyone. Many people become dependent on coffee to feel alert throughout the day which can create a cycle of withdrawal symptoms like headaches, fatigue, and irritability when coffee intake is reduced. These cycles can interfere with natural mood and energy rhythms, leaving you feeling drained without that next cup.

If you belong in one of the following groups, it may be worth reconsidering or limiting your coffee intake:

Individuals With Adrenal Fatigue Or Chronic Stress

Caffeine increases cortisol levels, which can exacerbate adrenal fatigue and make chronic stress worse. For individuals with these conditions, the temporary energy boost from coffee often leads to energy crashes later in the day.

Individuals With Gastrointestinal Issues

Coffee can irritate the stomach lining and increase gastric acid production, making it problematic for people with acid reflux, gastritis, or GERD . Drinking coffee on an empty stomach can also worsen these symptoms.

Individuals With Insomnia Or Anxiety

While coffee is known for its energy-boosting effects, high doses can lead to jitters, anxiety, and even sleep problems.

Caffeine can stay in the system for hours, making it harder to get restful sleep if consumed too late in the day. Since sleep is foundational for brain health, those prone to anxiety or insomnia are likely to benefit from moderating their coffee intake.

Pregnant & Breastfeeding Women

Caffeine can cross the placenta and affect foetal development, so pregnant women are advised to limit their caffeine intake to 200-300 mg per day (about 1-2 cups). High caffeine consumption during pregnancy has been associated with an increased risk of miscarriage and low birth weight .

Slow Caffeine Metabolisers

Some people have a genetic variation that slows their metabolism of caffeine which can lead to prolonged stimulating effects and increased susceptibility to caffeine-related anxiety or sleep disturbances.

Functional tests can help identify if you’re a “slow metaboliser,” which may mean you’d benefit from a lower coffee intake or avoiding caffeine later in the day.

For more information on our range of functional tests, how they work and how you can book a test, visit our Functional Medicine & Testing page.

The Functional Medicine Guide To Drinking Coffee

Whilst coffee offers benefits for brain health, the decision to include it in your diet depends on your unique biochemistry, lifestyle, and health conditions.

Functional medicine emphasises individualised care, and coffee is no exception. Factors like genetic makeup, caffeine sensitivity, and stress levels can all influence how coffee affects you. Here are a few tips from a functional medicine perspective to enjoy coffee without compromising your health:

Moderate & Time Your Coffee Intake

Drinking coffee first thing in the morning might feel like a necessity to get your day started, but it can interfere with the body’s natural cortisol rhythms, which help regulate energy. Instead, try waiting an hour or two after waking to let cortisol do its job before enjoying your first cup.

Avoid drinking coffee later in the afternoon or evening to prevent sleep disturbances, and you have a sensitive stomach, avoid drinking coffee on an empty stomach as the acidity can upset your gut.

Choose High Quality Coffee & Brewing Methods

When it comes to coffee, quality matters. Organic, high-quality beans have fewer pesticides and toxins than conventional varieties, reducing the likelihood of unwanted chemicals that could negatively impact your brain health over the course of a lifetime of coffee consumption.

Consider experimenting with different brewing methods, like French press or cold brew, which tend to be lower in acidity.

Be Mindful Of Milk

If you take milk with your coffee be mindful of the type of milk you are consuming. If you are making coffee at home with your own store-bought milk, buy organic milk and try to avoid brands with additives.

Many of the brands of barista milk used in coffee shops, whether dairy or another non-dairy variety, contain additives ranging from risk-free to hazardous.

Eat Nutrient-Rich Foods Alongside Coffee

Coffee’s acidity and caffeine content can decrease the absorption of certain essential nutrients, like magnesium, B vitamins, and calcium—nutrients crucial for brain and nervous system health. This is an often-overlooked aspect of coffee consumption that can impact brain health, especially if coffee is replacing nutrient-rich foods or is consumed in large amounts.

If coffee is a regular part of your day, be sure to eat a nutrient-dense diet that’s rich in these vitamins. You can also try adding collagen or MCT oil to your coffee for an additional nutrient boost.

Stay Hydrated

Drinking water with or after coffee can help you rehydrate and counteract coffee’s diuretic effects.

YOUR HEALTH. YOUR CHOICE.

At Nutrition Diets Clinic, our functional medicine approach considers your unique genetic makeup, diet, environmental exposures, lifestyle factors, and health history:

1) Expert one-to-one therapy
2) Personalised Nutrition & Lifestyle Action Plans
3) Comprehensive at-home functional testing

We offer thorough clinical assessment, testing and therapy via convenient online consultations. Getting started is simple and free. Take charge of your health today.

Hormonal Health Changes In Men And Women Over 40

How Do Perimenopause And Menopause Affect Women?

As women reach their mid-40s, they often enter perimenopause, the transitional phase that precedes menopause. During this time, levels of estrogen and progesterone begin to fluctuate, which can lead to a variety of physical and emotional changes. These hormonal shifts are responsible for many common symptoms, such as irregular menstrual cycles, hot flashes, night sweats, and mood swings. Beyond these noticeable symptoms, the decline in estrogen can also have more subtle yet significant effects on a woman’s health, including a reduction in bone density and changes in cardiovascular health.

How To Support Female Hormonal Balance

As you transition through perimenopause and menopause, taking a proactive approach can help you navigate these inevitable changes with greater ease and continue to thrive well beyond menopause, and paying special attention to your diet and lifestyle is crucial for supporting your hormonal health.

• Adaptogenic Herbs: Ashwagandha, ginseng, Bacopa monnieri, and Rhodiola help the body resist stress and stabilise hormone levels. Ashwagandha, for example, can reduce cortisol levels and improve mood, while ginseng boosts energy. Incorporating these herbs into your diet through food products or supplements can help women better manage the physical and emotional changes of menopause.

• Adrenal Support: The adrenal glands play a key role in hormone production, especially as ovarian hormones decline. Nutrients like vitamin B5, B6, vitamin C, and magnesium are essential for supporting adrenal function. These nutrients help manage stress, regulate energy levels, and promote a balanced hormonal environment during menopause.

• Bone Health: Declining estrogen levels can impact bone density, increasing the risk of osteoporosis. Ensuring adequate intake of vitamin D, vitamin K2, magnesium, and calcium is essential for maintaining bone strength. Vitamin D aids calcium absorption, vitamin K2 directs calcium to the bones, and magnesium supports both bone structure and vitamin D activation. Together, these nutrients help protect skeletal health as women age.

Starting around age 40, bone density decreases by about 0.5% to 1% per year. Women can lose up to 20% of their bone density in the first five to seven years after menopause.

– National Osteoporosis Foundation

What Is Andropause And How Does It Affect Men?

As men age, they too experience a gradual decline in testosterone levels, often referred to as andropause or “male menopause.” This shift can lead to changes in energy levels, mood, muscle mass, and sexual function.

How To Recognise Andropause In Men

Symptoms of andropause may include reduced libido, fatigue, depression, loss of muscle mass, and increased body fat. Unlike the more abrupt changes women experience, in men, these hormonal shifts typically occur gradually, beginning in the late 30s to early 40s.

How To Support Male Hormonal Balance

• Herbal Support: Adaptogenic herbs like ashwagandha and ginseng, along with botanicals like tribulus terrestris, can help manage stress and support testosterone levels. These herbs can help support your energy, vitality, and overall well-being.

• Lifestyle Adjustments: Regular exercise, especially resistance training, is vital for preserving muscle mass and boosting testosterone. Adequate sleep and stress management are equally important, as poor sleep and high stress can negatively impact hormone levels.

• Nutritional Support: Key nutrients like zinc, magnesium, vitamin D, and omega-3 fatty acids are essential for healthy testosterone levels. Zinc and magnesium support hormone production and muscle function, while vitamin D is crucial for testosterone and bone health. Omega-3s help reduce inflammation and support cardiovascular health, which can benefit hormone balance.

For more information on personalized nutrition and lifestyle plans and tailored supplement protocols, get in touch to book a free 15-minute consultation with one of our Functional medicine practitioners.

Functional Medicine Strategies for Preventing Illness in Men and Women Over 40

Functional medicine offers a personalised approach to health by identifying and addressing the root causes of imbalances in the body cause chronic illness. For men and women over 40, functional medicine provides targeted strategies and tests to assess and support hormonal balance, metabolic function, and overall health, helping to manage age-related changes and enhance quality of life.

What Are The Recommended Functional Medicine Tests For Women Over 40?

Bone Density Test (DEXA): Measures bone mineral density to assess osteoporosis risk, which is crucial as declining estrogen levels can lead to weakened bones.

Comprehensive Hormone Panel: This test evaluates levels of estrogen, progesterone, testosterone, DHEA-S, cortisol, and SHBG, providing insights into hormonal balance during perimenopause and menopause. It helps identify imbalances that may affect mood, energy, and overall well-being.

Comprehensive Metabolic Panel (CMP): Assesses key health markers including blood glucose, insulin levels, lipid profiles, and liver function, offering a snapshot of metabolic health and risk factors for conditions such as diabetes and cardiovascular disease.

Digestive Health Assessments: Includes comprehensive stool analysis and SIBO breath tests to evaluate gut health, digestive function, and nutrient absorption, ensuring that the digestive system supports overall health effectively.

Inflammation Markers: Tests like CRP, homocysteine, and fibrinogen help evaluate systemic inflammation, which is linked to various chronic health issues and overall health status.

Micronutrient Testing: Measures levels of essential nutrients such as vitamin D, magnesium, zinc, and B vitamins, which are vital for bone health, immune function, and hormonal balance.

What Are The Recommended Functional Medicine Tests for Men Over 40?

Bone Density Scan (DEXA): Assesses bone mineral density, especially important for men with a family history of osteoporosis or other risk factors for bone loss.

Comprehensive Hormone Panel: Measures testosterone, DHEA-S, estradiol, cortisol, and SHBG to assess hormonal balance and detect andropause. This test helps identify imbalances that can affect energy, mood, and overall vitality.

Comprehensive Metabolic Panel (CMP): Evaluates blood glucose, insulin levels, lipid profiles, and liver function, offering a snapshot of metabolic health and assessing cardiovascular risk.

Inflammation Markers: Tests such as CRP, homocysteine, and fibrinogen help evaluate systemic inflammation and cardiovascular health, providing insights into overall health and disease risk.

Micronutrient Testing: Measures levels of essential nutrients like vitamin D, magnesium, zinc, and B vitamins, which are vital for metabolic and hormonal health.

Thyroid Panel: Assesses thyroid function, including TSH, Free T3, Free T4, and Reverse T3, to determine its impact on energy levels and mood.

PSA Test: Measures prostate-specific antigen (PSA) levels to evaluate prostate health, an important test for men over 50 to screen for potential issues such as prostate cancer.

For further information on health tests, visit our Functional testing page or get in touch to find out which test is right for you, and how you can order a test to your home.

Nutrition & Lifestyle Tips For Good Health And Optimal Ageing

Muscle mass plays a vital role in aging gracefully. Aside from the aesthetic benefits of more firm muscles, increased muscle mass improves insulin sensitivity, reduces inflammation, and enhances resilience to stress. Maintaining muscle mass helps protect against frailty, falls, and fractures, making it essential for longevity.

• Adequate Protein Intake: Ensure sufficient protein from lean meats, fish, eggs, nuts, seeds, and legumes.

• Anti-Inflammatory Diet: Focus on antioxidant-rich foods, reduce red meat, and increase intake of vegetables and omega-3 fatty acids.

• Antioxidant Support: Incorporate zinc and vitamin C to support muscle health and recovery.

• Mitochondrial Function Support: B vitamins, alpha-lipoic acid, L-carnitine, and CoQ10 help maintain muscle energy and function.

• Regular Exercise: Aim for at least 2-3 hours of exercise per week, focusing on weight-bearing activities.

2. Support Energy Production With Nutrition

Maintaining energy levels becomes increasingly important with age and supporting mitochondrial health through nutrition is crucial for sustaining vitality.

Key Nutrients for Energy Production

• Antioxidant Support: Glutathione, superoxide dismutase, alpha-lipoic acid, and CoQ10 help combat oxidative stress and support mitochondrial function.

• Essential Nutrients: B vitamins, CoQ10, omega-3 fatty acids, iron, copper, and magnesium are vital for energy production.

Stimulate Mitochondrial Biogenesis

• Lifestyle Interventions: Practices like caloric restriction, cold exposure, exercise, meditation, and intermittent fasting can promote mitochondrial biogenesis and overall energy balance.

• Natural Phytonutrients: Nutrients like NMN, resveratrol, green tea, and spirulina can stimulate the production of new mitochondria.

3. Support Digestive Function

As we age, digestive function often declines, leading to reduced absorption of key nutrients. Ensuring optimal digestive health is essential for maintaining nutrient status and overall wellness.

Strategies For Supporting Digestive Health

• Digestive Enzymes: A supplement containing a full spectrum of digestive enzymes can aid in nutrient absorption.

• Gut Microbiome: Support a healthy gut with prebiotic and fermented foods like miso, kefir, sauerkraut, and kombucha.

• Probiotic Supplementation: A multi-strain live bacteria supplement can help maintain a balanced microbiome.

• Stomach Acid Support: Consider lemon water or apple cider vinegar to stimulate gastric acid production.

By focusing on these key areas of your health and lifestyle, you can make great strides towards ensuring your health is on track.

YOUR HEALTH. YOUR CHOICE.

At Nutrition Diets, our functional medicine approach considers your unique genetic makeup, diet, environmental exposures, lifestyle factors, and health history:

1) Expert one-to-one therapy
2) Personalised nutrition and lifestyle plans
3) Easy, at-home functional testing

We offer thorough clinical assessment and therapy via convenient online consultations. Getting started is simple and free so why not take charge of your health today with our science-based strategies?

How Do Mitochondria Impact Our Health?

The primary function of mitochondria is to generate adenosine triphosphate (ATP), the primary energy currency of the cell, through oxidative phosphorylation. This process, known as cellular respiration, involves converting nutrients from the food we eat into usable energy, and is vital for the survival and function of almost all cell types.

Mitochondria also play a significant role in regulating the metabolic activity of cells, which impacts the body’s metabolism and energy levels. When mitochondria are healthy, they support robust cellular function and overall health.

Conversely, when they become dysfunctional, it can lead to a host of health problems, with mounting research pointing to a strong link between mitochondrial dysfunction and various chronic diseases.

How To Recognise Symptoms of Mitochondrial Dysfunction

If your mitochondria aren’t functioning optimally, you may experience a range of symptoms such as:

• Chronic fatigue: Persistent, unexplained tiredness
• Endocrine disorders: Diabetes, thyroid problems
• Gastrointestinal problems: Nausea, vomiting, diarrhoea
• Muscle issues: Weakness, pain, cramps
• Neurological issues: Brain fog, memory problems, headaches, seizures

How Do Mitochondria Impact Ageing and Cognitive Decline?

How Does Mitochondria Dysfunction Affect Mental Health?

Oxidative stress associated with mitochondrial damage has been postulated to play a role in the pathogenesis of neuropsychiatric disorders, particularly depression and dementia.

– National Library of Medicine (NIH)

How Do Toxins Affect Mitochondrial Function?

Heavy Metals

Heavy metals accumulate in the body over time and can severely impact mitochondrial function. Lead exposure, for instance, has been linked to decreased mitochondrial respiration and increased oxidative stress.

Mercury interferes with mitochondrial enzymes, disrupting the electron transport chain and reducing ATP production.

Cadmium exposure can lead to mitochondrial dysfunction by promoting oxidative damage and impairing mitochondrial biogenesis.

Chemical Toxins

Pesticides and herbicides, commonly used in conventional agriculture to produce a lot of the food you find in supermarkets can also damage mitochondria. Chemicals like glyphosate have been shown to disrupt the function of mitochondrial enzymes and induce oxidative stress.

Similarly, industrial chemicals such as phthalates and bisphenol A (BPA), often found in plastics such as those used for food and drink packaging or grocery bags, can interfere with mitochondrial function and hormone regulation.

Pharmaceuticals

Despite the efficacy of pharmaceutical drugs such as statins and antibiotics at combating illness and managing symptoms, emerging evidence suggests that these also cause impairment of mitochondrial function and eventual mitochondrial dysfunction as a side effect.

This mitochondrial “collateral damage” can contribute to the development of chronic diseases and accelerate the aging process.

Recent studies suggest that statins, while effective at lowering cholesterol, can also inhibit the production of Coenzyme Q10 (CoQ10), a vital component in the mitochondrial electron transport chain. This inhibition can lead to reduced ATP production and increased oxidative stress, which can damage cells and tissues over time.

How To Protect and Improve Mitochondrial Health: Functional Medicine Strategies

1. Diet & Nutrition

Functional medicine practitioners thoroughly assess your diet to understand how nutrition may be affecting your health, then make personalised diet recommendations accordingly.

A balanced diet rich in nutrients and antioxidants can help protect mitochondria from oxidative stress and enhance mitochondrial function. Supplements containing these compounds can also be a big benefit to your cells:

• Antioxidants: Foods high in antioxidants, such as berries, dark chocolate, and green leafy vegetables, help protect mitochondria from oxidative stress.

• B Vitamins: Particularly B1, B2, B3, B5, and B12, are critical for energy metabolism. Sources include leafy greens, nuts, and seeds.

• CoQ10: A critical component of the electron transport chain that is essential for ATP production. Found in organ meats, fatty fish, and whole grains.

• Magnesium: Vital for over 300 biochemical reactions, including energy production, magnesium-rich foods include nuts, seeds, and whole grains.

To find out more about personalised nutritional therapy, visit our How It Works page and book a free 15-minute Discovery Call with one of our expert practitioners to discuss your health concerns and goals.

2. Supplements & Enzymes

Supplement protocols are often an important component of a personalised nutritional therapy strategy, helping to support areas of your diet where there is nutritient or vitamin deficiency. There are several supplements that can help enhance mitochondrial function:

• Acetyl-L carnitine: Helps transport fatty acids into mitochondria for energy production

• Alpha-lipoic acid: Acts as a potent antioxidant

• COQ10: in supplement form

• NAD+: supports energy production and cellular repair

• PQQ: promotes mitochondrial biogenesis

3. Intermittent Fasting

Intermittent fasting (IF) offers numerous benefits for mitochondrial health, supporting enhanced energy production and overall cellular function:

• Boosts Insulin Sensitivity: Improved insulin sensitivity from IF regulates blood sugar levels more effectively, reducing metabolic strain on mitochondria and promoting optimal function.

• Enhances Mitochondrial Biogenesis: IF stimulates mitochondrial biogenesis by activating signalling molecules like PGC-1α and AMPK, which promote the formation of new mitochondria.

• Improves Metabolic Flexibility: During fasting, the body switches from using glucose to fatty acids and ketones for energy, reducing reactive oxygen species (ROS) production. This shift protects mitochondria from oxidative damage and improves their function.

• Increases Production of Key Molecules: Fasting boosts the production of sirtuins, NAD+, and ketones, all of which support mitochondrial function and energy production.

• Promotes Autophagy: This is the body’s process of cleaning out damaged cells and regenerating new ones. This helps remove dysfunctional mitochondria, reducing oxidative stress and maintaining a healthy mitochondrial population.

• Reduces Inflammation & Oxidative Stress: IF lowers systemic inflammation and oxidative stress, creating a more favorable environment for mitochondrial health. This protection helps maintain mitochondrial DNA and protein integrity.

Popular IF methods include the 16/8 method (16 hours fasting, 8 hours eating), the 5:2 method (normal eating for five days, reduced calorie intake for two days), and alternate-day fasting.

4. Support Your Gut Microbiome

A healthy gut microbiome significantly supports mitochondrial function. Beneficial gut bacteria produce short-chain fatty acids (SCFAs) like butyrate, which enhance mitochondrial efficiency and biogenesis. A balanced microbiome also regulates inflammation and reduces oxidative stress, protecting mitochondria from damage.

Additionally, a healthy gut improves the absorption of essential nutrients like B vitamins and CoQ10, crucial for mitochondrial energy production.

Incorporating both probiotics and prebiotics into your diet supports a healthy gut microbiome, which in turn enhances mitochondrial function, energy production, and overall well-being.

5. Exercise

Regular physical activity stimulates mitochondrial biogenesis, the process by which new mitochondria are formed.

Aerobic exercises, like running and swimming, and resistance training can enhance mitochondrial efficiency and increase their numbers, improving overall energy production and stamina.

6. Detoxification

Reducing exposure to environmental toxins and supporting the body’s natural detoxification processes can help protect mitochondria. This includes:

• Avoid Plastic Containers: Plastics can leach harmful chemicals like BPA and phthalates into your food and drinks. Use glass, stainless steel, or silicone containers instead.

• Avoid Processed Foods: Instead opt for organic produce grown without synthetic pesticides to reduce your intake of these harmful chemicals.

• Consider a Detox Program: Incorporate a short-term detox protocol guided by a healthcare professional to cleanse and reboot your system. Get in touch with us to learn more about our Detox Programme.

• Filter Your Water: Tap water can contain various contaminants, including heavy metals and chlorine. A high-quality water filter can remove these toxins and improve the safety of your drinking water.

• Use Natural Cleaning Products: Many conventional cleaning products contain harsh chemicals that can affect mitochondrial function. Natural alternatives, such as vinegar, baking soda, and essential oils, are safer for both you and the environment.

7. Adequate Sleep & Stress Management

• Adequate Sleep: Quality sleep is essential for mitochondrial repair and regeneration. Aim for 7-8 hours of sleep per night and establish a regular sleep routine to optimise mitochondrial health. Avoid using your phone and other devices for the first hour after you wake up, as well as during the last hour of your day before you go to sleep.

• Chronic Stress: Negatively impacts mitochondrial function. Practices like mindfulness, meditation, and adequate sleep are crucial for maintaining mitochondrial health. No matter how busy your schedule is, always try and create some quiet time and space for yourself throughout the day.

YOUR HEALTH. YOUR CHOICE.

At Nutrition Diets, our functional medicine approach considers your unique genetic makeup, diet, environmental exposures, lifestyle factors, and health history:

1) Expert one-to-one therapy
2) Personalised nutrition and lifestyle plans
3) Easy, at-home functional testing

We offer thorough clinical assessment and therapy via convenient online consultations. Getting started is simple and free so why not take charge of your health today with our science-based strategies?

The Biochemistry Of Sugar

Sugar, in its simplest form, is a type of carbohydrate that provides energy for the body. You are probably familiar with some of the various types of sugar such as glucose, fructose and lactose, however, not all sugars are created equal.

Natural sugars, found in fruits and vegetables, come with fibre vitamins, and minerals. In contrast, added sugars, are sugars that are added to food such as those found in processed foods and soft drinks. Often referred to as ’empty calories’, added sugars offer no nutritional benefits and can actually be harmful to your health.

What Is The Maximum Amount Of Sugar You Should Eat Per Day?

Added sugars are not necessarily problematic when consumed in moderation, however, the average person consumes 2 to 3 times more than the recommended amount, often without even realising, as added sugars are prevalent in many food products or disguised with less familiar names.

Every individual has their own unique biochemistry and medical history which means their relationship with and tolerance to sugar will vary, however the UK government recommends that free sugars – sugars added to food (such as sweets, cakes, biscuits) or drinks (such as sodas and certain juices), and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées – should not make up more than 5% of the calories you get from food and drink each day. So what does this mean?

• For adults, no more than 30 grams of sugar per day (roughly 7 sugar cubes).
• For children aged 7-10, no more than 24 grams of sugar per day (roughly 6 sugar cubes).
• For children aged 4-6, no more than 19 grams of sugar per day (roughly 5 sugar cubes).

To put that into context, a teaspoon of sugar in a cup of tea is around 4 grams, a standard-sized 48g Snickers bar in the UK contains 22 grams of sugar, while a typical 330ml can of Coca-Cola contains 35 grams of sugar.

How Does Sugar Impact Metabolic Health & Type II Diabetes?

How Does Sugar Impact Cardiovascular Disease?

Too much added sugar can be one of the greatest threats to cardiovascular disease.

– Harvard Medical School

How Does Sugar Cause Inflammation And Chronic Disease?

How Does Sugar Affect Liver Health?

How Does Sugar Impact Gut Health?

Does Sugar Affect Cognitive Decline And Mental Health?

How To Reduce Sugar Intake: Functional Medicine Strategies

1. Nutrition & Lifestyle

Personalised nutrition is one of the fundamental pillars of functional medicine. Working with a specialist is a really effective way of educating yourself and reprogramming your relationship with food as so many of our food and lifestyle choices are formed through habit and often acted out in a kind of autopilot mode.

In one-to-one consultations, a functional medicine practitioner will identify areas of your diet and and aspects of your lifestyle that are contributing to overconsumption of sugar and provide a tailored plan that provides healthy alternatives. Some of the key principles of this approach are:

• Nutritional Interventions: Reducing sugar intake by modifying your diet is a key strategy in managing and preventing chronic diseases. Functional medicine practitioners carefully assess your diet and health, and recommend dietary changes emphasising whole, nutrient-dense foods such as vegetables, fruits, lean proteins, and healthy fats, as well as targeted supplements to support metabolic health and reduce inflammation.
• Lifestyle Modifications: Incorporating regular physical activity, stress management techniques, and adequate sleep, all of which are crucial for maintaining healthy blood sugar levels and reducing inflammation.

2. Monitoring & Functional Testing

Functional testing can be a powerful tool to assess and manage high blood sugar, insulin sensitivity, inflammatory markers and associated illnesses by providing detailed insights into an individual’s metabolic state, hormone balance, and potential underlying causes of dysglycemia. Here are some of our most popular functional testing options:

• Comprehensive Metabolic Panel: Measures blood glucose levels and provides information on the functioning of kidneys, liver, and electrolytes. This test helps identify abnormalities in glucose metabolism, kidney function, and liver health, which are crucial in managing diabetes and metabolic syndrome.

• Inflammatory Markers: Chronic inflammation is a key factor in the development of insulin resistance and type 2 diabetes. Tests for inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6), can help assess the level of inflammation in the body and guide anti-inflammatory interventions.

• Gut Health Assessment: Research has shown a strong link between gut health and metabolic diseases. Functional tests like stool analysis can evaluate gut microbiota composition, inflammation, and intestinal permeability (leaky gut). Improving gut health through diet and probiotics can positively influence blood sugar control.

• Lipid Panel: A lipid panel measures cholesterol and triglyceride levels. High triglycerides and low HDL cholesterol are components of metabolic syndrome and are associated with increased cardiovascular risk in individuals with diabetes. This panel helps in assessing cardiovascular risk and guiding dietary and lifestyle modifications.

• Nutrient Deficiencies: Deficiencies in certain nutrients, such as magnesium, vitamin D, and chromium, can affect blood sugar regulation. Functional testing for these nutrients helps identify deficiencies and allows for targeted supplementation to improve glucose control and insulin sensitivity.

• Thyroid Function Test:Thyroid dysfunction can influence blood sugar levels and insulin sensitivity. Testing thyroid hormones (TSH, Free T3, Free T4) helps in identifying hypothyroidism or hyperthyroidism, which can impact glucose metabolism and overall health.

For more information on our range of functional tests, how they work and how you can book a test, visit our Functional Medicine & Testing page.

Practical Steps To Reduce Sugar Intake

1. Learn To Identify Hidden Sugars

Reading and understanding food labels when you are shopping for groceries is key. Sugar comes in many forms, and manufacturers often use different names to disguise its presence. Keep an eye out for:

• • Sucrose: Table sugar
  • High Fructose Corn Syrup (HFCS): Common in sodas and processed foods
  • Fructose: Fruit sugar
  • Glucose: Blood sugar
  • Dextrose: Corn sugar
  • Maltose: Malt sugar
  • Honey, Maple Syrup, Agave Nectar: Natural sweeteners, but still sugars

Some other less obvious names to look out for are:

• • Molasses
  • Barley Malt
  • Rice Syrup
  • Evaporated Cane Juice
  • Cane Sugar
  • Fruit Juice Concentrate

2. Serving Size Matters

When buying food, check the amount of sugar that is present in its ingredient list. Ingredients listed earlier on a food product’s label are usually present in higher quantities. Remember the recommended daily sugar allowance for adults is no more than 3o grams.

Another tip is to check the serving size on the label. Calorie counts and other nutritional information per serving can be deceptive if the serving size is much smaller than what people typically eat. This can mislead you into thinking the product is healthier than it actually is (or has less sugar) if they don’t multiply the values by the number of servings they consume .

3. Choose Natural Sweeteners

Opt for natural sweeteners like stevia, monk fruit, and small amounts of raw honey or maple syrup as alternatives to refined sugars. These have a much lesser impact on blood glucose levels.

4. Stay Hydrated

Sometimes, thirst can be mistaken for hunger or sugar cravings. Drinking plenty of water throughout the day can help manage cravings for sugary foods and drinks.

YOUR HEALTH. YOUR CHOICE.

At Nutrition Diets, our functional medicine approach considers your unique genetic makeup, diet, environmental exposures, lifestyle factors, and health history:

1) Expert one-to-one therapy
2) Personalised nutrition and lifestyle plans
3) Easy, at-home functional testing

By understanding and applying the principles of functional medicine, you can reduce your sugar intake in an effective and sustainable way that combats chronic disease and promotes long-lasting health.

We offer thorough clinical assessment and therapy via convenient online consultations. Getting started is simple and free so why not take charge of your health today with our evidence-based strategies?

Understanding The Role Of The Liver In Detoxification

Your liver stands guard at the gateway between your gut and the rest of your body, intercepting toxins and harmful substances and converting them into harmless substances that can be excreted from the body.

This process involves two primary phases to detoxify substances:

1. Phase 1 Detoxification: Involves enzymatic reactions that transform fat-soluble toxins into less harmful compounds. This phase primarily uses the cytochrome P450 enzyme system to modify these toxins through oxidation, reduction, and hydrolysis​. While this detoxification phase is crucial, it can produce reactive oxygen species (ROS) and other intermediate compounds that can be more toxic than the original substances, hence the importance of sufficient antioxidant support to prevent cellular damage​.
2. Phase 2 Detoxification: Binds these compounds with molecules like glutathione or glycine, making them water-soluble for easier excretion via urine or faeces.

Common Toxins Impacting Liver Health

Symptoms Your Liver Might Be Struggling

How To Improve Liver Health With Functional Medicine

1. Detoxify Your Liver With Personalised Nutrition

Personalised nutrition is one of the fundamental pillars of functional medicine as well as supporting liver health. In one-to-one consultations, a functional medicine practitioner will identify and eliminate specific toxins impacting your liver by assessing your diet and as well as using health testing to identify heavy metals, pesticides, and other toxins in your system. Some of the key principles of this approach are:

• Antioxidant Rich Foods: Antioxidants protect liver cells from damage. Vitamin C, vitamin E, selenium, and phytonutrients from fruits such as berries and vegetables like leafy greens quench free radicals generated during detoxification, safeguarding liver cells from oxidative damage.

• Healthy Fats: These support cell membrane integrity and aid in nutrient absorption. Essential fatty acids found in salmon, flaxseeds, avocado and olive oil modulate inflammation and improve liver lipid metabolism, reducing the risk of fatty liver disease and enhancing detoxification capacity.

• High Fibre Foods: Fibre found in foods such as whole grains, fruits and vegetables aids in the elimination of toxins through bile and stool.

• Hydration: Often overlooked, adequate water intake is crucial for detoxification, aiding kidney function and toxin elimination through urine. Opt for filtered or spring water and consider adding a splash of lemon or apple cider vinegar to enhance digestion and support lymphatic function. Teas such as dandelion, nettle tea, ginger can also be beneficial.

• Intermittent Fasting: Promotes your body’s self-cleansing mechanisms. Embrace a 16-hour fasting window to optimise sugar metabolism and promote cellular detoxification.

• Polyphenols: Found in green tea, turmeric, and berries, polyphenols contain antioxidant and anti-inflammatory properties, supporting liver health and mitigating cellular damage.

• Sulphurous Foods: These help boost glutathione production, a critical antioxidant for detoxification. Eggs, garlic, onions and cruciferous vegetables like broccoli and brussell sprouts contain sulfur compounds like sulforaphane and glucosinolates, which promote Phase II detoxification and enhance toxin elimination.

2. Make Lifestyle Modifications To Cleanse Your Liver

Another key component of the Functional medicine approach that helps support liver health is a focus on lifestyle modifications that promote liver function and reduce toxicity.

• Avoid Toxins: Minimise your exposure to alcohol, tobacco and pollution and be conscious of where possible choose cosmetics and cleaning products without toxins. Drinking filtered water is also a good idea as, depending on where you live, there are often heavy metals and toxic residues found in tap water. By reducing the burden of exogenous toxins, we alleviate the strain on the liver’s detoxification capacity.

• Get Adequate Sleep: Sleep is essential for the body’s detoxification processes. Aim for 7-9 hours of quality sleep per night and avoid electronic devices one hour before going to sleep, and half an hour after waking up. Allow your body and mind to be still and free from overstimulation right before and after sleep.

• Manage Your Stress: Chronic stress can impair liver function, and exacerbates inflammation. Practices like meditation, yoga, and deep-breathing exercises can help reduce stress levels. Stress management does not require a big budget or extravagant spa day. Take time for yourself with an aromatherapy bath at home, or engage in activities that promote tranquility and presence, such as gardening or cooking.

• Regular Exercise: Engage in aerobic exercises, strength training, and daily sweat sessions to enhance liver function, promote detoxification, and combat inflammation. Keeping active aids blood circulation and helps maintain a healthy weight, reducing liver fat accumulation. Aim for a combination of aerobic exercise (walking, swimming, dancing) and resistance training to optimise liver function.

3. Take Supplements For Targeted Liver Support

While a balanced diet is crucial, certain supplements can provide additional support for liver health.

Please note that the supplements mentioned below are a general guideline. You should always check with your doctor and consult with a functional medicine practitioner to ensure you are taking the right supplements, particularly if you are taking medication or have food sensitivities.

• Supplement Strategically: Ensure you are getting that extra support for your liver by using liver-friendly supplements such as milk thistle, glutathione, turmeric, N-acetyl-L-cysteine, Alpha lipoid acid, vitamin C, chlorella, activated charcoal, and selenium to fortify your body’s natural defences.

YOUR HEALTH. YOUR CHOICE.

Detoxifying your liver is not about quick fixes but involves a holistic approach that integrates nutrition, lifestyle changes, and targeted supplements. At Nutrition Diets, our functional medicine specialists approach liver health and detoxification by considering your unique genetic makeup, diet, environmental exposures, lifestyle factors, and health history:

1) Expert one-to-one therapy
2) Personalised nutrition and lifestyle plans
3) Easy, at-home functional testing

By understanding and applying the principles of functional medicine, you can support your liver’s natural detoxification processes and promote long-lasting health.

We offer thorough clinical assessment and therapy via convenient online consultations. Getting started is simple and free so why not take charge of your health today with our evidence-based strategies to support your liver?

Understanding Fatigue

How Nutrition Affects Your Energy Levels

What Are The Key Nutrients For Energy?

1. B Vitamins

Essential for converting food into energy, B vitamins like B12, B6, and folate support mitochondrial function and neurotransmitter synthesis. Sources include leafy greens, legumes, nuts, seeds, and animal products.

2. Magnesium

Involved in over 300 biochemical reactions in the body, magnesium is crucial for energy metabolism, muscle function, and stress management. Good sources include dark leafy greens, nuts, seeds, whole grains, and legumes.

3. Iron

Deficiency in iron can lead to fatigue due to its role in oxygen transport and energy production. Incorporating iron-rich foods such as lean meats, poultry, fish, legumes, and dark leafy greens can help prevent deficiency.

4. Vitamin D

Often referred to as the “sunshine vitamin,” vitamin D is essential for immune function, mood regulation, and energy levels. While sunlight is the primary source, dietary sources include fatty fish, fortified dairy products, and supplements.

5. Omega-3 Fatty Acids

These healthy fats have anti-inflammatory properties and support brain health, mood stability, and energy production. Sources include fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.

6. Coenzyme Q10 (CoQ10)

Acts as a powerful antioxidant, protecting mitochondria from oxidative damage and supporting their function. The amount of CoQ10 found naturally in foods is much lower than that found in supplements. Sources include organ meats, fatty fish (trout, herring, mackerel, sardines), legumes (soybeans, lentils) Nuts and seeds.

What Are Mitochondria And How Do They Affect Energy Production?

What Are The Key Factors In Mitochondrial Energy Production?

• Electron Transport Chain (ETC): The ETC is a series of protein complexes embedded in the inner mitochondrial membrane. As electrons are shuttled through these complexes, energy is released and used to pump protons (hydrogen ions) across the membrane, creating a proton gradient.

• ATP Synthase: ATP synthase is an enzyme complex located in the inner mitochondrial membrane that utilises the proton gradient generated by the ETC to produce ATP from adenosine diphosphate (ADP) and inorganic phosphate (Pi). This process, known as chemiosmosis, is akin to a molecular turbine, with ATP synthase harnessing the flow of protons to drive ATP synthesis.

• Coenzyme Q10 (CoQ10): CoQ10 is a crucial coenzyme involved in the ETC, shuttling electrons between complexes and aiding in the production of ATP. Additionally, CoQ10 acts as a powerful antioxidant, protecting mitochondria from oxidative damage and supporting their function.

• Mitochondrial DNA (mtDNA): Mitochondria contain their own DNA, separate from the cell’s nuclear DNA, which encodes essential genes involved in mitochondrial function and energy production. Mutations or damage to mtDNA can impair mitochondrial function and contribute to energy deficits and fatigue.

• Mitochondrial Biogenesis: Mitochondrial biogenesis is the process by which cells increase their mitochondrial mass and energy-generating capacity in response to energy demands or environmental stimuli.

How Does A Functional Medicine Approach Support Energy Production And Combat Fatigue?

Lifestyle Strategies

In addition to dietary changes, incorporating lifestyle strategies can further support energy levels and overall well-being:

• Manage Stress: Incorporate stress-reducing activities into your daily routine, such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature.

• Stay Hydrated: Dehydration can contribute to feelings of fatigue, so aim to drink plenty of water throughout the day, particularly upon waking and before meals.

• Move Your Body: Regular physical activity boosts energy levels, improves mood, and promotes better sleep. Find activities you enjoy and aim for a combination of aerobic exercise, strength training, and flexibility work.

• Seek Support: Work with a qualified healthcare practitioner, such as a functional medicine practitioner or a registered nutritionist to develop a personalised plan addressing your unique needs and health goals.

Health Testing To Uncover Root Causes Of Fatigue

Diagnostic tests provide scientific data-driven insights that help practitioners and patients gain a deeper understanding of why their body is experiencing fatigue. The results from these tests are very useful for tailoring targeted and personalised treatment plans to address the causes of fatigue.

• Comprehensive Blood Panel: A standard blood test can provide valuable insights into various health markers, including complete blood count (CBC), comprehensive metabolic panel (CMP), and thyroid function tests. Anemia, thyroid dysfunction, vitamin deficiencies, and electrolyte imbalances are among the common issues that can contribute to fatigue and may be detected through these tests.

• Nutrient Testing: Specialised tests offer a comprehensive analysis of nutritional status. These tests measure levels of vitamins, minerals, amino acids, fatty acids, antioxidants, and metabolites, providing valuable information about potential deficiencies or imbalances that could be impacting energy levels and overall health.

• Hormone Testing: Hormonal imbalances, such as adrenal fatigue or dysregulation, can manifest as fatigue, sleep disturbances, and mood swings. Salivary cortisol testing and adrenal function panels can assess cortisol levels throughout the day, offering insights into the body’s stress response and adrenal gland function. Additionally, testing for sex hormones like oestrogen, progesterone, and testosterone can help identify hormonal issues that may be contributing to fatigue, particularly in women.

• Food Sensitivity Testing: Food sensitivities or intolerances can trigger inflammation and gastrointestinal disturbances, leading to fatigue, brain fog, and other symptoms. Tests such as IgG food sensitivity panels or elimination diets can help identify potential triggers, allowing individuals to customise their diet to reduce inflammation and improve energy levels.

• Sleep Studies: For individuals experiencing chronic fatigue despite adequate sleep duration, sleep quality and disorders such as sleep apnea or restless leg syndrome may be contributing factors. A home sleep apnea tests can evaluate sleep patterns, breathing disturbances, and nocturnal oxygen levels to diagnose sleep disorders and guide appropriate treatment.

• Gut Health Assessments: The gut microbiome plays a crucial role in nutrient absorption, immune function, and overall health. Comprehensive stool tests can evaluate the diversity and balance of gut bacteria, as well as detect pathogens, parasites, fungi and moulds or imbalances that may contribute to fatigue, digestive issues, and systemic inflammation.

• Genetic Testing: Genetic predispositions can influence nutrient metabolism, detoxification pathways, and susceptibility to certain health conditions that may contribute to fatigue. Genetic tests or functional genomics panels can identify genetic variations related to methylation, detoxification, and mitochondrial function, guiding personalised interventions to optimise health and energy levels.

YOUR HEALTH. YOUR CHOICE.

Fatigue is a common complaint in today’s fast-paced society, but it doesn’t have to be a permanent state. At Nutrition Diets, we approach fatigue from a personalised and holistic perspective, considering your unique genetic makeup, environmental exposures, lifestyle factors, and health history:

1) Expert one-to-one therapy
2) Personalised nutrition and lifestyle plans
3) Easy, at-home functional testing

By addressing underlying imbalances and supporting energy metabolism with nutrient-rich foods, targeted supplements, and lifestyle modifications, you can break free from the cycle of exhaustion and thrive in all aspects of life. Remember, true wellness begins with nourishing your energy from within.

We offer thorough clinical assessment and therapy via convenient online consultations. Getting started is simple and free so why not take charge of your health today with our evidence-based strategies to address fatigue at its source?