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Alison Tehan Nutrition / weight loss
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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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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perimenopause diet

The best foods to eat during perimenopause

February 21, 2023
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bloating, depression, Gut Health, Health, hormone balance, immune support, inflammation, liver support, Nutrition, Uncategorized, weight loss

Perimenopause is also known as second puberty – it is a time of major transition and hormone recalibration. Some days you may not recognise yourself and feel like you have no control of your body or mood regardless of what you do and it can feel like you are riding a rollercoaster. During perimenopause, the declining levels of progesterone and up and downs of oestrogen can cause a range of symptoms. As our sex hormone production lessens and we may experience physiological changes including weight gain, bloating and indigestion as blood sugar imbalances and digestive issues become common. This is why our diet can make such a difference during this time and why dietary habits may need adjustment to make the transition easier. This time is also referred...

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periemenopause diet

Foods that fight inflammation

October 19, 2022
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anxiety, bloating, depression, detox, good mood, gut dysbiosis, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Nutrition, weight loss

The more we learn about the role that inflammation plays in overall health, the more we see that some of the best way we can reduce chronic inflammation are simple things we do every day such as food we eat. Inflammation is an essential process for protecting our body. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading bug, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation protect our health but when inflammation becomes chronic, it can cause long term health issues. Symptoms of chronic inflammation can vary, and present differently in everyone but in general, they can include weight gain, achy joints, puffiness, muscle soreness, anxiety and low mood, bloating and brain...

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mood foods

What is causing my high cholesterol?

September 21, 2022
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Exercise, fibre, good mood, Gut Health, Health, hormone balance, immune support, Lifestyle, liver cleanse, liver detox, liver support, Nutrition, weight loss

Cholesterol is a topic that causes so much confusion when it comes to our health. Cholesterol is necessary in our body as it helps to build our sex hormones – estrogen, testosterone and progesterone, vitamin D and is essential for our cell membrane health and bile production. When our levels of cholesterol are tested the standard blood tests will usually include Total Cholesterol HDL LDL Triglycerides LDL cholesterol is sometimes called “bad” cholesterol because too much of it can cause fatty deposits to build up inside the walls of our arteries, restricting blood flow to the heart and brain. HDL cholesterol helps to remove the LDL cholesterol from your bloodstream which is why it’s often referred to as “good” cholesterol. Triglycerides are a type of fat in the blood, used...

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Are your hormones sabotaging your weight loss?

July 19, 2022
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Fitness, good mood, Gut Health, hormone balance, Lifestyle, liver detox, liver support, Nutrition, weight loss

Have you tried everything and are still struggling to get rid of that extra weight around your middle? While calories and diet quality are important factors when it comes to managing weight it may be your hormones at play. How do hormones affect your weight? Hormones support many important functions within the body, including your ability to maintain muscle, sleep, lose body fat, and experience stress and hunger. When a hormonal imbalance occurs, it becomes significantly harder to lose weight. The main hormones that affect your weight are Cortisol: your body makes cortisol in response to stress, but most of us are in a state of fight or flight too much of the time, and our cortisol is high as a result. High cortisol levels over time deplete happy...

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