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Gut Health

Alison Tehan Nutrition / Gut Health
vitamin d, immunity, energy, inflammation, gut health

How optimal Vitamin D levels can transform your health

August 5, 2024
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anxiety, depression, good mood, gut dysbiosis, Gut Health, Health, hormone balance, immune support, inflammation, menopause, Motivation, Nutrition, perimenopause, Uncategorized, Vitamins, weight loss

Its that time of year when it's important to consider your vitamin D levels and ensure they are at an optimal level. Many people start to feel off balance with a low mood and susceptible to every bug circulating. Often, low vitamin D levels are the reason, something I frequently witness in my clinic Vitamin D is essential for several critical aspects of our well-being, including immune function, mood regulation, energy levels, gut health, and thyroid function.  It is often referred to as the “sunshine vitamin”, as it is created in our skin in response to sunlight exposure. During winter, shorter days and wearing more layers mean less skin exposure to sunlight, leading to lower Vitamin D production and storage. Here are some surprising benefits of Vitamin...

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The missing nutrient for a healthy perimenopause and menopause transition?

July 19, 2024
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bloating, detox, fibre, food intolerance, good mood, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Lifestyle, menopause, Nutrition, perimenopause, Uncategorized, weight loss

While we hear a lot about the importance of dietary protein for women during the perimenopause and menopause transition I would argue that adequate fibre in your diet is just as important. There are so many health benefits to eating more fibre, from aiding in weight management to reducing inflammation and supporting immune health. Here’s why ensuring an adequate fibre intake is essential: Weight management - foods rich in fibre are super dense and filling. This provides the feeling of satiety or satisfaction after a meal which means you will be less likely to overeat or snack. This can certainly help manage your weight during this phase of the life cycle Prevent constipation and symptoms of irritable bowel syndrome - constipation and bloating can increase during...

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Perimenopause weight gain, what you need to know

March 25, 2024
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bloating, Gut Health, Health, hormone balance, immune support, inflammation, menopause, Nutrition, perimenopause, weight loss

If you’re over 40 and you’ve started to gain weight without making any major lifestyle changes, you may wonder what’s going on with your body. It can be frustrating when you haven't changed your diet or exercise routine, but the kilos still find a way to creep in anyway. Sudden weight gain during perimenopause, however, isn’t unusual. It’s been estimated that the average weight increase experienced during perimenopause and menopause is around 2-5 kgs. This would have to be the most common complaint from women during perimenopause. Weight gain during your 40s is largely due to a decline in your metabolic rate as well as the hormonal change, in particular a reduction in estrogen. Estrogen keeps your body more insulin sensitive, and progesterone reduces inflammation. So...

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Why loving bitter foods is good for you

November 20, 2023
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bloating, detox, fibre, food intolerance, gut dysbiosis, Gut Health, Nutrition, Uncategorized

When it comes to food it can sometimes feel too easy to focus on the sweet and savory while bitter foods are often overlooked in our diet. One of the most harmful shifts in our diet over the past 50 years has been the persistent increase in the sweetness of our foods. This trend has led to a significant consequence: a growing sensitivity or aversion to bitter foods. Bitter foods may not be an obvious first choice, but from a nutritionist, their inclusion in our diet is crucial for maintaining optimal health, gut health, and promoting healthy bile flow. Before going into the benefits of eating bitter foods, let's talk about the importance of bile. Bile is a digestive fluid produced by the liver and stored in...

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mood foods

Simple foods to support your mental health

October 16, 2023
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anxiety, depression, good mood, gut dysbiosis, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Lifestyle, Nutrition

For World Mental Health Day I think its important to remember that our diet is now a recognised modifiable factor in the prevention and treatment of mental illness. In fact the clinical guidelines for the treatment of mood disorders in Australia has described diet as an essential non negotiable factor for treatment. The dietary approach that's gained attention for its positive impact on mental health is the Mediterranean diet. Packed with nutrient-rich, brain-loving foods, this diet offers a delicious way to support your mood, cognition, and overall mental health Here are 7 easy foods that can help you get started on your journey to a happier, healthier mind. Walnuts: These brain-shaped nuts are a remarkable source of omega-3 fatty acids, which have been linked to reduced...

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Is it perimenopause or insulin resistance? Why insulin resistance may be making your perimenopause worse

July 26, 2023
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bloating, Exercise, gut dysbiosis, Gut Health, hormone balance, inflammation, Lifestyle, liver support, menopause, perimenopause, weight loss

I've been seeing more and more women in the clinic who are dealing with insulin resistance, and a lot of them aren't even aware of it. Its usually the stubborn weight gain and skin tags that are obvious clues for me. If I suspect insulin resistance, I usually refer them for some blood tests to get a clearer picture. Insulin resistance happens when insulin levels are consistently high. The hormone insulin helps control the amount of sugar (glucose) in the blood. With insulin resistance, the body's cells don't respond normally to insulin. Glucose can't enter the cells as easily, so it builds up in the blood. This can eventually lead to type 2 diabetes. This reduced ability to respond to insulin affects metabolic flexibility, making it harder...

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cold water therapy

Benefits of Cold and Hot Water Therapy

June 1, 2023
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anxiety, cold water therapy, Gut Health, gut-mind connection, hormone balance, immune support, inflammation, Uncategorized

Are you experiencing inflammation in your body, high blood sugar or carrying excess weight ? While this is not about nutrition, this is definitely something you want to read and understand as it is another tool in your kit for supporting your health that is simple and free and could change your life. When we expose our bodies to the stress of cold or heat, It's called "hometic stress," but it's actually a good thing. This type of stress, which includes activities like taking cold showers or enjoying heat exposure, works wonders for our health. Science calls this process "hormesis," and it's like a secret superpower that helps us thrive. I'm sure you've noticed the recent craze around ice baths and cold plunges. I've delved into the...

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probiotics

Probiotics and what you need to know

May 2, 2023
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gut dysbiosis, Gut Health, gut-mind connection, inflammation, Lifestyle, Nutrition

Probiotics are something that I've noticed many people take without really knowing what they are taking and if they provide any benefit. It seems that there is still some confusion regarding the benefits and prescribing of probiotics, especially when they are purchased over the counter at the chemist or online. To help guide you in purchasing and taking probiotics for maximum benefit, i have provided some information below. Probiotics can be incredibly beneficial for our digestive health and overall well-being. However, not all probiotics are created equal, and understanding some key factors can help you make informed choices. There are many different kinds of probiotics, or species of beneficial bacteria, and each acts on the body in different ways Different strains of probiotics offer different benefits. It's essential to choose a...

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healthy muffin

High protein raspberry breakfast muffins

May 2, 2023
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fibre, Fitness, Gut Health, Health, Nutrition

Raspberry  breakfast muffins Makes 8 1 tsp baking powder 2 tsp vanilla 1/4 cup extra virgin olive oil 1 cup raspberries 1/3 cup rolled oats ¾ cup high protein plain yoghurt ¾ cup buckwheat flour 1/3 cup coconut ¾ cup almond meal 2 eggs 1 tbsp maple syrup or honey 2 tbsp roughly chopped almonds Preheat oven to 180’ Prepare a 6 holes muffin tray with patty cases Place almond meal, flour, baking powder, oats and coconut in a large bowl and stir to combine. In a separate bowl, whisk yoghurt, eggs, oil, maple syrup and vanilla together. Pour wet mixture into the dry mixture and mix until combined. Don['t over mix. Gently stir through raspberries. Spoon the mixture evenly among the 6 greased muffin holes and top with chopped almonds Place muffins into the oven and bake for 25 minutes, or until...

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Balancing blood sugar in Perimenopause

March 29, 2023
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bloating, detox, fibre, gut dysbiosis, Gut Health, hormone balance, inflammation, menopause, Nutrition, perimenopause

I haven’t changed what I eat or how I move but my weight keeps increasing, what is going on? This is such a common question I hear from many women in their 40s and 50s. The weight gain during perimenopause and menopause is one of the most frustrating and confusing elements of this phase in a womens life. Blood sugar balance is the key to avoiding weight gain at any age and is particularly important as we approach this significant phase of life.  The changes in hormones creates an environment in our body where managing blood glucose needs to be done more carefully and thoughtfully. Balancing our blood sugar across the entire day is a game changer for feeling more energised with no energy slumps, less snacking and less...

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