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Am I in perimenopause???

Perimenopause and menopause are having a moment - it does not take long before something flashes before your eyeballs making you question whether every physiological sensation may in fact be a sign that you are in perimenopause. And hey - I am very happy to see women’s health finally getting some better attention. My mother and other women in her generation had a blackout of information and support during this time. I entered this phase earlier than the average and had no id

The Gut-Brain Axis

How your mental health and nervous system may be contributing to your gut issues We often hear about how the gut can impact the brain but the relationship runs both ways. Mental health is now recognised as a key contributing driver in many cases of IBS subtypes and functional dyspepsia. This has given rise to the field of neurogastroenterology, which explores the gut-brain axis in clinical depth, and to a formalised diagnostic framework for disorders of gut-brain interaction

The Bristol Stool Chart - our poo can tell us a lot about our gut health...

An evidence-based tool frequently utilised in my clinic to evaluate an individual's gut health is the Bristol Stool Chart. Along with some clinical questioning, this chart aids us in starting to comprehend the state of a person's gut health. (ROME, 2000) The optimal frequency for bowel movements is 1 to 3 times daily, with a consistency corresponding to type 3, 4, or 5 on the Bristol Stool Chart. The ROME criteria serve as the current diagnostic tool for evaluating IBS subtyp

Gut Health: Fibre, Prebiotics, and Polyphenols

The dietary foundations for good gut health include adequate fibre, prebiotics, and polyphenols. Fibre Fibre is important. It helps keep our gut healthy, which has a positive knock on effect to other systems in body including cardio metabolic. The Ministry of Health recommmends that adult women need at least 25 g of fibre a day and men need at least 30 g. The fact is, a large portion of the population are not meeting these daily requirements. There are different types of fibr

ORAL health is part of your gut health

When we think of gut health - we mostly think about what is happening in our puku but oral health is part of gut health. Digestion starts in the mouth with the action of chewing as well as the release of a digestive enzyme amylase. We also have an oral microbiome, which research is learning more about. Once again there is a bidirectional relationship between our oral health and other systems in the body. For example, there is a bidirectional relationship between oral healt

The link between our gut and our hormones

“I am seeing you to help me with my period, why are you asking about my gut???” In my clinical practice I specialise in AFAB’s (assigned female at birth) reproductive health (e.g. menstrual cycle health) BUT at the root of so many of these presentations, we often find the gut being an upstream contributing driver of what is going on. So, while I wouldn't have called myself a gut specialist when I started out, I continue to upskill in evidence-based gut health support because

Beyond Calories: Why Nourishment Matters

Malnourishment is something I see frequently in clinic. The two most common nutrition patterns I observe are: Overfed and undernourished (too many calories for energy demand plus a deficit in nutrients) Underfed and undernourished (too little calories for energy demand plus a deficit in nutrients) In fact, I do not think I have ever done a nutritional analysis with a client where there was not at least a few nutrient needs identified and likely contributing to their health co

Could your metabolic health be driving your fatigue?

Metabolism refers to all the chemical processes required to maintain life. Broadly, it includes three core functions: Breaking down food into energy used by cells Building and repairing tissues using nutrient building blocks Eliminating waste In a healthy metabolism, the body can switch easily between fuel sources: Glucose (from food) Glycogen (stored carbohydrate) Fat (stored energy) This ability is known as metabolic flexibility . When flexibility is strong, energy is st

Setting Meaningful Goals for the New Year: A Guide to Sustainable Change

The New Year is a time when many of us set lofty goals. It serves as a temporal landmark , which can boost our motivation for change. This is beneficial, especially when it creates a sense of collective momentum to take action. However, by this time of year, many have already abandoned their resolutions. Why does this happen? Here are some common reasons: Goals may not be realistic based on timeframes, needs, priorities, or relevance to a bigger “why.” The actions required to