Nadine Birchall Nutrition

Oestrogen is a balancing act ⚖️.

As we enter perimenopause we see hormone fluctuations (highs and lows) and often high oestrogen is driving some of those early symptoms.

With oestrogen balance whether a woman is entering perimenopause or in menopause and taking HRT it’s always important to support those detox pathways 👆

🍁I think we are well and truly feeling those Autumn vibes 🍁

What comes with it….maybe feeling less motivated, a bit more tried but a long list of things to do, which make you want to go hide under your duvet?

Here are some practical tips to support your body going into this next season -

🍲 Focus on warming & nutrient dense foods - slow cooked meats, organ meats, soups & broths. We see a drop in metabolism this time of year so we wanna take the pressure off digestion.

🥕 Seasonal veggies - root veggies (they naturally contain a bit more energy which is needed this time of year - isn’t nature clever)

🫐 Stewed fruits over cold fruits - you get some warmth for digestion and some lovely pectin (which is great for your gut microbiome)

🫚 Warming spices such as ginger and cinnamon (these are great for digestion and metabolism). Cinnamon helps to keep blood sugar more stable.

🐌 Slow down it’s time to start preserving some energy - curl up with a book in a cosy corner or take a walk in nature. Get more sleep 💤

🍁✌️

A little snippet into how I use gene 🧬 testing in my practice 🧬

DM me if you would like a free 20 call with me.

Let’s talk period cravings.

The last part of your cycle (luteal phase) can bring with it a higher need for carbs due to hormonal changes. I like to support this and curb those sweet cravings by increasing my complex carbs (wholegrain & root vegetables are my favs for this time).

My go to for something sweet is something like this dates (which are high sugar but the high fibre content means they have a balancing effect on blood sugar) dark chocolate as it’s packed with magnesium. I like to add some nut butter because the fats and protein help to balance blood sugar as well.

What is your favourite hack to curb those period cravings??

Officially launching my DNA test packages in addition to my existing two packages 🧬

They are now live on my website for full details (link in bio).

I have been working with Nutrigenomics (DNA testing) this year in clinic & the results speak for themselves.

The benefit is that we can achieve so much more in a short time saving time and money in the long run. The testing really allows a deep understanding of an individual’s unique biochemistry.

I offer a free no obligation chat if you would like to find out more.

I am loving a Bircher bowl breakfast at the moment.

It’s a great way to pack in fibre & nutrients to start your day.

I balance my bowl with sources of healthy fats, fibre & protein to keep blood sugar stable.

Todays Bircher bowl ingredients -
150g Greek yogurt (protein & gut loving probiotics)
20g rude health Bircher muesli
2tbsp of chia seeds (soaked in milk of choice)
Pumpkin seeds
Bee pollen
Figs & a sprinkling of cinnamon.

Fun fact - figs are a natural source of digestive enzymes so help with the digestion and absorption of your meal.

So much plant diversity in one bowl which helps to keep our gut healthy. A healthy gut is foundational for the immune system, hormones & the nervous system.

Happy Wednesday 🤍

A lovely review a client has written for me. I wanted to share it mostly because it’s such an inspiring story.

For all of you who are struggling with your health don’t give up because things can change & get better.

If you feel overwhelmed by all the health & nutrition contradictions out there and don’t know where to start honestly work with a professional who understands your unique biochemistry. It will save you precious time and money in the long run.

Home clinic day & it’s back to back!

Just taking a moment to appreciate how far I’ve come as a practitioner & the opportunity I have to work alongside incredible people investing in their health ☺️

Happy International Women’s Day!! 💁‍♀️
For this occasion, we had to talk about one of the main female s*x hormones - Oestrogen!! 🥰

The main role of oestrogen in the body is to increase the growth and production of cells. It is responsible for the development and regulation of the female reproductive system and secondary s*x characteristics - breasts, p***c hair etc. It is also involved in maintaining bone density, plays a role in blood clotting and affects skin, hair, mucous membranes and the pelvic muscles.

⏳Oestrogen levels fluctuate throughout life, naturally increasing during puberty and pregnancy and falling after menopause. During the menstrual cycle, oestrogen levels peak during ovulation dropping off if pregnancy does not occur.

⚖️ Oestrogen imbalance can contribute to fertility problems, endometriosis, menstrual irregularities, excess facial hair, osteoporosis, heart disease, blood clots, acne, s*xual disfunction, low libido, mood swings, poor memory, weight gain and hormone sensitive cancers.⠀

🧬 The Hormones report includes genes involved in the lifecycle of the oestrogen. It looks at how gene variants affects production, activation and elimination of oestrogens as well as detailing the nutrients and environmental factors that can influence and improve their balance. 🧬⠀

⠀

Happy International Women’s day!

To celebrate I am running an amazing offer to support women’s health!

This offer includes 1 Nutrigenomics testing report (looking at your genetic responses to things like food, environment & supplements) together with a diet and lifestyle plan. The cost of this package is £270 - a whopping saving of £100!

This offer is limited so hurry up and book a call to find out more.

Isabella’s breakfast she made herself this morning (age 8 ☺️).

My entry into Nutritional Therapy was due to my children. My son sufferred a brain injury as well as other illnesses as a result of a traumatic birth. My daughter came along 4 & 1/2 years later and developed eczema at 6 months old & food sensitivities as she grew older.

Without a doubt Nutritional Therapy made a huge difference in my children’s health 💯 & I learned a lot along the way (even before I decided to go back and study for three years to make this my profession).

If you are a parent and your child is dealing with a condition or you are worried their diet isn’t giving them what they need to thrive (perhaps a fussy eater or food sensitivities/allergies), I know exactly how you feel & I am here to tell you that you can change things for them.

Get in touch for a free call with me to find out more .

Nadine ☺️

How are you getting your vitamin A? Are you consuming a plant based diet? Are you following a low fat diet? Do you have food intolerances which means you have a limited diet? If you answer yes to any of these questions read on…

Vitamin A from beta carotene found in vegetables has to go through a conversion for the body to be able to use.

The BCO1 gene 🧬 is responsible for this conversion. Up to 45% of the population have a mutation (SNP) on this gene which impacts the conversion of vitamin A.

If you have the BCO1 SNP (like me) it’s going to be hard to get enough vitamin A from vegetarian sources. I also see a lot of people with with signs of low vitamin A who are following low fat diets (vitamin A is fat soluble & if you are consuming zero fat absorption will be impacted).

What can you do about it? Work with a Registered Nutritional Therapist who works with Nutrigenomic Testing & can help you with plug any gaps in your diet & help you get back to feeling your best ☺️

This looks delicious! One on my list to make x

Just a quick post to say welcome to quite a few new followers over the past two weeks 👋

Thank you to all of you that shared my page ❤️.

For those of you who are new I’m Nadine, a Registered Nutritional Therapist working with private clients to support whatever their health goals are. I have worked with a wide range of chronic health conditions, as well as general health & well being.

I see myself as a bit of a health detective 🕵️ trying to understand what is underlying symptoms or specific health conditions. I help clients make realistic and sustainable changes that align with their unique biochemistry & help them feel their best.

I absolutely love my work & feel really grateful to be on this path 🙏

If you would like a chat about your health I offer a free call, or feel free to drop me a message with any questions 😊

Best wishes
Nadine

One last time incase you missed it, THIS THURSDAY 5-6:30PM we have..

Anello Kitchen Garden: Composting Scheme
The Buzz Project: Honey
The Burnt Hill Herb Co.: Smoked Trout & Herbs
Curds Our Whey: Natural Plain Yoghurt
Flowers from the Garden: Seasonal Bouquets and Wreaths
The Hillcrest Farm Project: Grass Fed Beef (Cash Only)
Porcus: Free Range Pork & Charcuterie
Triangle Bakehouse: Bread & Pastries
Yorkshire Fine Cheese: Barncliffe Brie
Yorkshire Pasture Poultry: Pasture Raised Chicken & Eggs

There will also be a small bit of veg on offer from a local growing project and don't forget Dark Woods Coffee will be open for coffee purchases, and Zapato Brewing open as usual.

Taking this opportunity to wish you all a happy Christmas & a healthy prosperous new year .

To all my lovely clients this year, it’s been an absolute privilege sharing your health journey. You have all seen incredible changes & I hope to see some of you in the new year ready to take your health journey to the next level 💪🌈

For all those who are struggling with health or niggling symptoms & feel confused or lost with where to start, I encourage you to invest in your health by working with a qualified practitioner.

You may have been told there is nothing YOU can do to improve things for yourself & feel hopeless. Please do not believe this, take control of your health, it is the most empowering thing you will do! ❤️

As always I am here if anyone wants a chat about where to start or wants to find out more about working with me.

Take care of yourselves and I hope you all have a blessed Christmas 🎄 🙏

Nadine ❤️

An amazing opportunity to gift a loved one something that will help them 🎄

£75 for a gift voucher for 1 hour consultation which provides personalised nutrition and lifestyle advice from a Registered Nutritional Therapist.

What are you gifting this Christmas??

Nothing better than the gift of health & wellness. Do you have a loved one who is health conscious or wants to take some steps to improve their health? Here is a great opportunity for them to get some professional personalised advice on their journey in the new year.

Morning - I have a space available for an hour nutritional therapy consultation on Thursday 30th Nov at 4:15pm in Calverley.

Get in touch for more info.

Face to face consultations available at Rooms at 1900 in Calverley. Single consultations or packages available.

Click the link below to book a free call 📞 👇

https://secure.nutritionist-resource.org.uk/callback/11524/select-slot

On the theme of sleep quality today 🛌🤍

💤Why is sleep important?

👩‍🔧This is the time the body repairs, anything from muscle repair to helping the brain process new information, enough sleep is vital for good health.

🛌We know that poor sleep the night before results in higher stress hormones and poor glucose control (so unbalanced blood sugar). This then has a negative impact on s*x hormones.

💤Lack of adequate sleep also impacts our ability to think clearly, focus and control emotions.

💡So what can we do to promote good & restorative sleep?

💤 Allow enough time for sufficient sleep, everyone is unique & sleep requirements change as we age. Check in with your body, do you feel refreshed on waking & well rested.
💤 Create a routine stick to it everyday, a set bedtime, a relaxing bath, reading or some meditation or mindfulness practice.
💡 Complete darkness - any sort of light can interrupt melatonin levels (sleep hormone). I used to use night lights for my children before I knew better - get rid of them if possible.
☀️Get out and get some morning light daily- this helps to regulate circadian rhythm.
📲Avoid light from electronics & screens before bed - or invest in blue light blocking glasses. Blue light interferes with melatonin levels.
🛌 Keep the bedroom cool and well ventilation.
☕️ Avoid caffeine later than 2pm. Caffeine blocks adenosine (adenosine levels build up in the blood throughout the day making us feel sleepy) - caffeine can have a blocking effect for up to 8 hours (depending on genetics).
🥂 Alcohol- whilst it may make us feel sleepy, we know from research it interrupts sleep patterns. Keep a check on how often you are drinking alcohol.