Why Meal Planning is Essential for Supporting Gut Health Now that February is here, routines are back in full swing. The holiday season feels like a distant memory, and life is busy again. Between work, family, and everything in between, it can be challenging to plan our weekly menus, and it can be easy to rush through meals and reach for convenience foods that may not be the best for our gut health. However, meal planning is a powerful tool that can help you nourish your dig

Why Immune Health Matters Even More in Winter Winter is a time when our immune systems often face extra challenges. The cold weather, shorter days, and reduced sulight can lower vitamin D levels, potentially weakening immunity. Seasonal illnesses like colds and the flu are more common during the winter months, making it even more important to prioritise immune health, especially for those managing endometriosis. The Link Between Endometriosis and Immune Health For those with

Have you been diagnosed with both Irritable Bowel Syndrome (IBS) and Endometriosis? It can be common to be diagnosed with both conditions. In fact, women with endometriosis are twice as likely to have an IBS diagnosis compared to women without endo (1). Gastrointestinal (GI) symptoms are nearly as prevalent as gynaecological symptoms in women with endometriosis, as shown in a study involving 355 women. Among those with confirmed endometriosis, 90% experienced GI symptoms, wit

On Apple Day, it seems only fitting to spotlight a popular apple-related health remedy that, over the years, has been touted as a miracle solution for everything from digestion to weight loss - apple cider vinegar. But today, let's focus on whether it actually helps with PCOS symptoms, or is it just another health fad? Let's separate fact from fiction and see what the research says. What is Apple Cider Vinegar? Apple cider vinegar (ACV) is a type of vinegar made from fermente

Soy is a type of legume native to East Asia that has been cultivated for thousands of years. It is a nutritious and versatile food, and it's one of the most widely consumed plant-based foods in the world, especially in vegetarian and vegan diets. However, there is much debate on whether soy foods (also called soya foods) are good for certain health conditions, like endometriosis. If you have endometriosis, you might have come across the soy debate and find yourself asking: Wi

It can be easy knowing when you need a lifestyle change, but it can be more challenging to decide where to begin. If you've never seen a dietitian you might be a bit unsure of what the process involves, and you might want to ask the following questions: How can we work together? What will the initial nutrition and lifestyle consultation involve? How easy will it be for me to follow the recommendations/advice? How will I receive the right kind of support I need? These are all

In PCOS, high levels of androgens and insulin can interfere with reproductive hormones that control ovulation and your menstrual cycle. As a result, you might often miss your period or have delayed or irregular periods. This unpredictability can make it very frustrating when you’re trying to manage your PCOS symptoms, it can also be challenging if you're trying to conceive. The good news is that nutrition and lifestyle play a vital role in managing PCOS effectively, which is

With PCOS, high levels of androgens (male-type hormones) and unmanaged insulin resistance can disrupt your monthly cycle of ovulation and periods. This means that your periods may be irregular or stop altogether. An irregular and unpredictable menstrual cycle is one of the most common and frustrating symptoms of PCOS. However, tracking your menstrual cycle is a powerful way to understand your body and it can help you to better manage your symptoms. In this blog post, we’ll ex

Between 50-95% of women with PCOS have insulin resistance (1), which is believed to be the driving force for most of the signs and symptoms of the syndrome. In this blog post I’m going to break down what insulin and insulin resistance are, explore the link between PCOS and insulin resistance, and provide you with some guidance on how to keep your insulin levels well-managed with diet and lifestyle. What is insulin? Insulin is a hormone that is produced by an organ in your bod

The 2023 International Guideline for PCOS highlights the importance of dietary and lifestyle advice and guidance to be provided to all women with PCOS (1). While there's no cure for PCOS, making changes to your diet and lifestyle, with the guidance of a dietitian specialising in PCOS, can make a significant difference to your symptoms and overall health and wellbeing. In this blog article, I'll be exploring why seeing a PCOS dietitian can empower you with the right knowledge

Summer holidays are the perfect time for you to relax and unwind from the daily routine. However, it can be a challenging time if you're looking to improve your relationship with food. When you have PCOS, going on holiday doesn't have to be stressful, restrictive or boring. It’s all about planning, deciding on ways that work best for you and finding your balance. Here are my top tips to help support your PCOS while enjoying your food choices on holiday. Tips to support your P

If you've been diagnosed with Polycystic Ovary Syndrome (PCOS), chances are you've heard the advice to lose weight. While some weight loss can help alleviate some PCOS symptoms, focusing solely on weight loss can be misleading and can even cause more harm than good. Instead, holistic approaches to making health and lifestyle changes can provide more sustainable and effective results. In today's blog, I'll be exploring why diets don't work, while providing some other ways to m

In a previous blog, I discussed ways to manage endometriosis flare ups, which refers to a period of intensified symptoms of endometriosis. In this post, I'll be sharing my tips on how to manage one of the most common and most frustrating endometriosis symptoms; endo belly bloating. Understanding Endometriosis Bloating Endometriosis is a chronic condition where tissue similar to the lining inside the uterus, known as the endometrium, grows outside of it. This can lead to a ran

Working out what you should be eating can be confusing with the many myths and misconceptions that surround PCOS. So, in this blog post I'll be debunking a common one I hear in my clinic. Carbohydrates and PCOS There's a common misconception that avoiding carbohydrates entirely is the best strategy for managing PCOS. You might think you need to avoid carbs to control your insulin resistance and PCOS symptoms. Let's explore why completely avoiding carbohydrates isn't the answe

We often focus on how what we eat can impact PCOS but you might be wondering if you can drink alcohol when you have PCOS. In this blog, I'll be exploring the ins and outs of alcohol when you have PCOS, along with some steps you can take to manage your PCOS while still enjoying your favourite tipple. Understanding PCOS PCOS is a hormonal condition that affects women of reproductive age. Symptoms of PCOS can vary from person to person, but can include: irregular or no periods,

What is endometriosis? Endometriosis is a chronic, inflammatory gynaecological condition, and it occurs when tissue, that normally lines the uterus, is found in other parts of the body. Organs affected by this ‘stray’ tissue can include the reproductive organs, including the ovaries, fallopian tubes and cervix. However, it can also affect other abdominal organs such as the bowel and bladder. The presence of this ‘stray’ tissue can cause irritation and inflammation and can als

Are you struggling with gut symptoms such as bloating, wind, diarrhoea and constipation? If you answered yes, you may be wondering if you have irritable bowel syndrome (IBS). What is IBS? IBS is a common functional bowel disorder that affects the digestive system. It is 1.5 times more common in women than men and commonly diagnosed before the age of 50 years. (1). Common symptoms of IBS include (2): Abdominal pain or cramping: often relieved or partially relieved by having a

Coping with a chronic condition like endometriosis isn’t easy, especially when faced with the physical and emotional challenges of flare ups. What is a Flare Up? An endometriosis flare up refers to a period of intensified symptoms of endometriosis. Increased pelvic pain is the most common symptom. Other symptoms include heavy menstrual bleeding, fatigue and changes in gastrointestinal symptoms including increased bloating, constipation and diarrhoea. Flare ups can happen more

Do you ever feel like there’s just not enough hours in the day? Juggling a work-life balance can make it seem like you have no time to focus on making healthy choices. In this blog article, I share some nutrition tips to help you when you're pushed for time. No time to cook? If you often arrive home late from a busy day at work with little time to cook, you’re not alone. According to a 2019 survey, 85% of respondents chose to dine out occasionally, including 27% who ate or bo

What is PCOS? Polycystic Ovary Syndrome, or PCOS, is a hormonal condition that affects 1 in 10 reproductive-aged women. Symptoms of PCOS...