What are good foods for general hormone health for women?
-Foods high in B vitamins (especially vitamins B6 and B12)
Foods high in B12 include; organic meats, fish, eggs, and dairy products.
Foods with high B-6 content include whole grains, whole-grain cereals, liver, bananas, green beans, carrots, chicken, eggs, meat, fish, spinach, and walnuts.
-Improve gut health
Reduce processed foods, hydrogenated oils, added sugar, antibiotics and stress. You many even benefit from reducing your gluten. The top foods that support good gut bacteria include: kefir, fermented vegetables, (some research shows kombucha can help), some yoghurts, plant foods and fiber.
-Add more good fats (balance omega 3s to 6s)
Coconut oil, avocados, salmon, egg yolks and nuts (walnuts) and seeds (chia seeds, olive oil, fermented cod liver oil, hemp seed oil and flax-seed oil).
Do you have any nutrition tips for women with PCOS?
-eat as naturally as possible
-eat every 3-4 hours
-eat protein over the day
-increase foods high in omega 3 fats over the day
-continue to eat a small amount of complex carbohydrates
-consider the toxins in and around the home such as cleaning products (try using lemon, vinegar and baking soda), skincare and even containers (opt for BPA-free).
what are good foods to choose / avoid for inflammation?
-A variety of fruit and vegetables. When you look into your trolly you should see an abundance of colour! They all provide antioxidants and different nutrients.
-Omega 3 fats (see above)
-Not only do herbs and spices add flavor to food, they can also reduce inflammation and boost immunity. Try: cinnamon, turmeric, cayenne, cumin, garlic, ginger.
Avoid alcohol, coffee, stress, packaged/processed foods, foods high in omega 6, saturated fats, trans fats, refined carbohydrates and MSG. Some people may benefit from eliminating or reducing gluten and dairy.
are there any supps you'd recommend for hormones, digestion/ IBS, inflammation?
Some people may benefit from taking supplements. The main ones I would suggest are B vitamins, omega 3s (fish oil), magnesium, probiotics and vitamin D.
If sleep came in a pill or there was a pill to reduce stress I would highly recommend it! Unfortunately there is no such thing. Take some steps towards these by:
-Having a sleep routine
-Doing things you enjoy (training, being outdoors, be mindful, learn to breathe, having a bath, reading a good book, garden, surround yourself with “your team” of positive family and friends, indulge your senses (as an example of smell, try using essential oils around the home).
for IBS how long would you suggest people follow a low FODMAP diet to get symptoms under control?
-This is different for everyone. Most people should notice a difference within a week or 2 if it is going to help. However some people may benefit from staying on it for about 6-8 weeks. Like any “diet” or elimination process many people struggle to stay motivated. Therefore starting with 1-2 weeks and reassessing the symptoms might be a good place to start.
any general tips for colitis / Crohn's disease/ celiacs disease?
-Keep a food diary (include digestion, mood and reations)
-Eat a diet high in antioxidants, fibre and good fats
-Reduce inflammation and improve gut health
-Keep weight at a healthy level
-Reduce toxins (pesticides, toxins, cigarettes, alcohol and harmful chemicals)
-Reduce stress and get enough sleep and rest
-Watch your caffeine & alcohol intake