How to reduce the chance of catching colds and bugs in the workplace

“It’s that time of year”. “Everybody’s ill”, “I’ve got yet another cold” – have you heard yourself or others say phrases like these a little too regularly?  Those pesky bugs love confined and shared spaces, the changing seasons, and people whose defences are down – no wonder it’s tricky avoiding them!  In this blog, we’ll cover 5 tips to up your chances of avoiding the germs, no matter where you go.

If you regularly work in a shared office or workplace, or use public transport, you’ll know it has it’s pros and cons.  Who knew, when some workers were revelling in the joy of working from home in their PJs, that eventually we might get sick of it and crave some social interaction whilst we work?  Maybe just not quite so often as we once did!

In the wake of the pandemic, we find that many of us are more susceptible to catching every bug going than before, and so therein lies one of the downsides of communal working.

If you are an employer or manage a team and you are starting to see the rising trend in more people coming to work unwell, or more staff absences due to illness, you might be wondering what you can suggest to keep everyone well.  Or if you’re looking to protect yourself against the seasonal bugs, this blog will give you a few tips.

For a deeper dive into why you or your colleagues might keep getting ill, you can find a previous blog and some tips on lifestyle considerations here.

And here are 5 further tips on what you can do to strengthen your immune system and reduce the chance of catching winter bugs:

Hydration – Water is needed for absolutely every job the body needs to do, including taking nutrients to where they’re needed, making immune cells and repair.  You also need water to flush toxins, waste and bugs out of your system. Most people will find 1.5-2 litres per day suits them, but when you are unwell you might need a little more.  Warm or hot drinks are often best - some teas are designed to support immunity or look for fresh or dried ingredients such as green tea, lemon, ginger, echinacea, elderberry or rosehip.  Soups, broths, stocks and high water content fruits such as citrus and watermelon can also contribute to water intake.

Foods Containing Vitamin C  – Rich in antioxidants, these foods help to neutralise the havoc that bugs cause and protect your energy levels.  You may be surprised that it is not just in fruit such as citrus fruits, kiwi, berries and blackcurrants, but also in vegetables and herbs too!  Peppers are the richest source, while you can also include broccoli  kale, spinach, brussels sprouts, parsley and potatoes to meet your needs.

Foods Rich in Zinc – The body burns through more zinc when we are run down or unwell.  Animal-based foods provide higher amounts, especially oysters, shellfish, beef, pork and chicken.  Pumpkin seeds give the best dose of zinc from plant-based foods, plus you can try firm tofu, yoghurt, lentils, oats and shiitake mushrooms. 

Omega 3 – Commonly known to be an anti-inflammatory form of essential fat, you also need omega-3 to protect your nervous system and support transport of nutrients into all your cells.  2-3 portions each week of oily fish (salmon, mackerel, trout, herring, sardines and anchovies) can help you to meet your needs.  Flax, chia and walnuts provide some omega-3, although vegans, vegetarians and anyone who cannot regularly eat oily fish may benefit from a good quality cod liver oil, fish oil or an algae-based Omega 3 supplement.  If you are on medication, it may be worth checking with your doctor before introducing supplements.

Vitamin D – Needed for immunity, regulating other hormones and bone density, our body can only produce this hormone (yes, it’s not actually a vitamin!) from sunlight and some foods.  In the UK we do not have enough sunlight to meet our needs all year-round, so it is recommended that we all top up on Vitamin D between October and March with a supplement of at least 800IU (also known as 10 micrograms).  However, it’s important not to go onto high doses unless you have had a blood test that suggests you are deficient and have received appropriate advice from a doctor or nutritionist.  See our previous article on Vitamin D deficiency for more information here.

There are many other ways you can look after your own immune system or support your team to stay well.  To find out more, you could read more of our blogs or contact us about how we can support you or your workplace.

Victoria Bell is a Registered Nutritional Therapist, Breathwork Coach and is also qualified as a Mindfulness Teacher for Children and Yin Yoga Teacher.  She delivers nutrition and wellbeing-themed talks, team building days and mini-consultation days to teams.  

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Perimenopause and ADHD - A Double-Whammy

ADHD used to be considered a condition that mostly affected boys.  But awareness is increasing around the ways it can show up in women.  The rate of girls and women receiving a diagnosis is increasing for ALL ages.  And perhaps like many women hitting their perimenopause, you might find it thoroughly bewildering to work out: why are you suddenly noticing so many of the traits of ADHD?  Is it just hormones going haywire?  Let’s discuss in this blog.

One minute you’re just about holding life together with a brain that thinks quickly and gets stuff done, then perimenopause hits.  Suddenly it’s not just hot flushes that you are contending with, but brain fog and memory problems like you’ve never experienced before.  What is going on?

Then when you really dig deep, you realise that the brain fog isn’t all that unfamiliar.  Yes, it’s maybe a lot harder to ignore now, but overwhelm is your old friend.  And overwhelm can make your ability to think straight stop in it’s tracks.

Overwhelm is a big part of ADHD.  So let’s explore ADHD and perimenopause in more detail.

There are going to be phrases used here in this blog that many women (in fact many humans) find triggering.  Please know that although I am using well-known terms, I would like to turn some of these phrases on their head.  So please don’t shoot the messenger and bear with me!

You can hear more about my personal journey with the world of ADHD in my blog here

Two common reasons for identifying ADHD for women in adulthood

It may be true that many of those women happen to make this discovery about their own ADHD traits as they seek out help for their own neurodiverse children.  But there is another factor that causes ADHD symptoms to become more pronounced at this life stage – perimenopause!

Tthere’s a big reason why girls are missing an ADHD diagnosis and it’s only being spotted in adulthood.  Although some females will display the more hyperactive traits of ADHD, many more will slip under the radar with the Inattentive or Combined presentations.

And whilst we’re using quite clinical terms here, let’s not forget that every human on this earth is completely unique.  Uniqueness in people either considered neurotypical (apparently without any major difference in the way their brain operates compared to the majority of other individuals) or neurodiverse (everyone who has some kind of significant difference in the way they think and experience the world due to neurological differences) means that we’re all different. 

So how ADHD looks from person to person can vary greatly too.

Why it’s harder to spot in girls

Girls in particular learn to perfect the arts of masking (hiding your true feelings and imitating the mannerisms of other people to fit in) and people pleasing from an early age.  Not intentionally but because it is the best way to minimise the repercussions of not conforming.

There is a heavy cost for this.  It is exhausting to keep this act up and most women will know that deep down they have never felt like they fit in.

It’s not a conscious act to mask, but it is a survival tactic that starts at an unconscious level.  Our tendency to mirror and faun to “belong” is hardwired in us from ancient ancestors – when we lived as tribes and relied on belonging to that tribe to eat, have shelter and be safe from predators and other tribes.

So ADHD brings a dichotomy of lots of atypical traits and interests, paired with unconscious programming to hide who we are to fit in.

Now you might see why a recognition of a life half lived with much of yourself hidden from the world is going to take quite a lot of processing if you are coming to this realisation in your adult years.  And research has shown that an ADHD diagnosis in adulthood for women has impacts on social-emotional wellbeing, difficult relationships, lack of control, and self-acceptance after diagnosis.

So why is it so commonly discovered during perimenopause?

The research into female hormonal effects on ADHD presentation is still in it’s early days.  However, rapid declines in oestrogen during the menstrual cycle have been linked with a reduction in executive function and impulse control.  This is often most pronounced during puberty and for some women on certain days of their cycle each month.  The fluctuations and decline in oestrogen during perimenopause would also therefore contribute to similar effects.

It may be helpful to explore the “symptoms” associated with ADHD and how these coincide with many menopausal symptoms.  Bear in mind that these are the signs that clinicians are looking for to classify the type of ADHD also:

Inattentive Signs

Hyperactive/Impulsive ADHD Signs

For inattentive or hyperactive/impulsive type ADHD, the diagnostic criteria is 6 of the symptoms for children up to 16 and 5 symptoms for adults and teens over 17 years old.  There is also a classification of combined, involving a mix of symptoms from both of these lists.

These symptoms must have been present for 6 months or more and inappropriate for the developmental age.  For a diagnosis, several of these symptoms must have been present under the age of 12, must be present in at least two different environmental settings (ie, school, work or home) and cannot be otherwise explained by another mental health condition. 

It is also relevant whether the symptoms interfere with daily life and affect the quality of social, work or school functioning.

Many women do not see a need for an official diagnosis.  But if you are considering this for yourself it is worth having a conversation with your GP or find a reputable private clinic to advise you.

Why is ADHD in perimenopause such an issue?

Many women will likely experience symptoms such as brain fog and impaired memory during this time.  And oestrogen may have been helping to compensate somewhat for the neurological differences that cause ADHD until now.  The drop in oestrogen can be like a plug being removed and those symptoms are no longer so well hidden.

It also happens that many women are managing more different responsibilities than at any other time in their lives.  With more work responsibility, team members to manage, household bills, finances to oversee, children, pets, perhaps parents or family members needing help or care.  Stress can have a huge impact on perimenopause regardless and this is far from optimal for an ADHD brain!

It also happens that women seeking medical help and disclosing some of these mental symptoms may find themselves being diagnosed with depression or anxiety and being offered medication that likely will not address the underlying causes.

So what can you do to support your mental and physical wellbeing?

Lifestyle is more important than ever.  In fact many children and women may find that they can manage their symptoms significantly with appropriate lifestyle measures.  Here are several that can generally provide meaningful benefits:

Feed your brain – Consider improving the types of carbohydrates you are consuming and reducing quick release sugars and processed carbs such as white flours and rice.  Make sure you are eating plenty of protein, healthy fats and a good variety of rainbow coloured fruit and veg.

Stay hydrated – Drink plenty of water and herbal teas.  Minimise caffeine (although some people with ADHD find a moderate amount is helpful) and alcohol.

Consider supplementing – ADHD brains burn through certain vitamins and minerals more quickly.  So a well designed multi or a combination of supplements can be helpful.  Always consult with a doctor or nutritionist if you are unsure what is right for you.

Regular activity – Find types of movement that you enjoy and incorporate small amounts of movement into your working day too.  Getting out into the fresh air makes it even more beneficial!

Seek support – There is a huge range of different ways you can get support and what is best for you in very individual.  While some women will find talking to friends and close family helpful, others may like the sense of belonging of an ADHD community or need a specialist such as a counsellor or other therapist.

Streamline your life – This may sound easier said than done, but it may be worth assessing everything that is requiring your attention at present and considering which might not be priorities.  If life feels overwhelming, there are ways to regain control such as certain organisational apps or tools, or hiring some help with tasks such as decluttering, admin or childcare.  Spending some time with a coach or putting everything down on paper might help you to sort through what you need.

Find some stress relief tools – There are lots of different options such as breathwork, meditation, massage and other therapies.  Claiming back some time for more sleep or a wind down routine can also help.

Victoria Bell is a Registered Nutritional Therapist, Health Coach, Breathwork Coach, Yin Yoga Teacher and qualified as a Mindfulness Teacher for Children.  To enquire about getting support you can contact her here or book a free 30-minute Health Review here.

Wondering where to start with supplements to support focus, energy, mood and memory? Use the code MEDI_VB_10 to get 10% off in addition to any other offers at https://www.brainzyme.com/

Being Diagnosed with ADHD as an Adult Woman

Long thought to be mainly a male “condition”, the science around the types of ADHD and who it affects is catching up with the hidden reality.  So, it’s fair to say that recognition of the signs of ADHD in girls and women of all ages is on the rise.  In this personal account, I’d like to share my own journey with ADHD as an adult.

I agonised for a long time about making this part of my life public and being bold enough to blog about it is something I’m still not sure I’m 100% comfortable with.  Perhaps if it proves to be of help to you, you can get in touch with me and let me know!

I’ve been on the receiving end of a range of opinions on the validity of ADHD diagnoses, whether it’s really worthwhile getting “the label” and luckily on occasion have been met with curiosity and a desire to learn more. 

You will see in my blogs on the subject, that women, men and children with ADHD have been conditioned to be hypersensitive to criticism.  So, to stick my head above the precipice and bring up a subject that is still sadly taboo in many situations has led to procrastination and holding back on me sharing. 

But for all the girls and women out there who have to hide aspects of themselves because of the fear of being seen as somehow less than a whole person, defective or not enough, it’s important that those of us that have a voice and an audience can help to raise the right kind of awareness.

So, here is my story.

Image credit to Andreea Tufescu Photography

It was maybe the 4th session of a 6-week course I was attending about autism and ADHD in 2020.  I had signed up for the course to support my younger daughter who is now diagnosed with ASD (autism) and this particular session was solely about ADHD.

I sat there only half-listening.  I had my own preconceptions about ADHD – I had no idea that it was relevant to our family.  We got through the first few slides of formalities and suddenly they had my attention. 

As the speaker reeled off a list of problems that can affect a young person with ADHD it all seemed familiar.  Then the slide that changed my life appeared.  It was the first time that I had ever seen the list of traits associated with the Inattentive subtype of ADHD.  This was mind-blowing as I just thought ADHD was assigned to the kids who couldn’t sit still, control their impulses or keep out of trouble in school.

I felt this overwhelming feeling of sadness and I thought of all the ways it was showing up in my older daughter.  How she had spent many of the first few years of her life being repeatedly admonished and corrected for tendencies that I now learned she could not help.

I felt sad that this must have impacted her sense of self-worth.  As parents we thought we were doing the important job of teaching her how to learn life skills such as time management, self-control, tidiness and much more.  But with all our good intentions we had no idea what it was really like to be this child whose mind was racing all the time, who felt constantly fatigued by her own busy brain and pulled in all directions.

Little did I realise until later, the sadness I felt was also for myself.  Because deep down I suspected I knew what it was like to be that child.  I had just spent almost 40 years of masking (trying to behave like everyone else and hide any strong feelings) and had buried those feelings deep under years of learned strategies to stay in check and not mess up.

Over the following 9 months followed much research, seeking referrals, recommendations and eventually a couple of private assessments.  For my daughter, we just couldn’t afford the time to wait as she was due to move up to secondary school. 

Mother and child diagnoses

For myself, I had this strong feeling that either ruling ADHD out or accepting it as part of my history was important for my whole family.  I wanted to model the best version of self-acceptance, self-care and emotional regulation that I could, to show my daughters the way.

Looking back and especially in the process of preparing for my assessment, a lot of pieces of a puzzle were coming together.

I had been through several phases of burnout.  Now I know that ADHD burnout and autistic burnout are common problems when you live with a brain that is often working on overdrive.  Burnout is hard to fully describe unless you’ve been through it. 

My own experience involved being forever run down with viruses and allergic symptoms, phases of being on high alert all the time, reactive, unable to control my emotions and feeling overwhelmed all the time.  The crash would then bring with it a severe difficulty to wake and rise in the mornings, an inability to respond to any demands and from being hyperemotional, suddenly I was unable to feel anything.

Burnout

This is the response of a body that has been pumping out stress hormones for too long and can no longer raise an appropriate response to even the most urgent situations.  I went from living life firing on multiple cylinders, to feeling like I was living in a goldfish bowl and could not get past a slow-mo mode.

And quite inconveniently, these phases of burnout punctuated the end of my career in finance (as I could no longer cope with juggling work and a small child) and brought me to my knees when my two children were small.

I spent much of the early years of my daughters’ lives feeling overwhelmed and struggling to fit in wherever I went.  It’s not easy to be open about these struggles when you worry that anyone you share them with will think you cannot do the basics as a mother. 

So, it became really important for me to learn more about myself and how to live a lifestyle that would help me to be the happy mother that my daughters deserved.  And to model this lifestyle so that they would find an easier path in their lives. 

Self discovery became a priority

I was already well on the way having studied nutritional therapy and applied my knowledge to myself.  But there was much more that I could do to help us all – I just knew I could learn how we could lead happier lives!

My diagnosis I joked was a 40th birthday present to myself.  Just 5 days before I left my 30s, a psychiatrist told me that I met the criteria for a diagnosis of Inattentive ADHD.

It still feels baffling that I needed a psychiatrist to assess and diagnose ADHD for me.  And I still marvel at how the name “Inattentive” gives such a distorted picture of what it is like to have a brain like mine.  You might think from the name that I’m spacey, don’t consider other peoples’ needs or feelings, forget birthdays and so on.  It couldn’t be further than the truth.

The reality is that I have honed skills and strategies to overcome my ADHD traits over a lifetime of learning and not wanting to mess up.  A few years’ ago, I might have been the odd one amongst the new mums who was indeed very forgetful and constantly living in headless chicken mode.

If that is where you are right now, I can assure you that prioritising your self-care, creating good habits and getting help where you need it can help you to overcome many of those challenges.

In fact, if you were to believe much of what is said in the media, you might think ADHD is something to be embarrassed about.  And if like me, you have children who might have ADHD, it’s easy to worry about their futures and feel an immense pressure to help them overcome what is often described as a “disability”.

I’d like to challenge the use of words such as disability and disorder.  What is disordered is the environment we are all trying to fit into.

ADHD is considered one version of neurodiversity – a supposed sub-section of the human population that have neurological and neurochemical differences that affect the way they think, feel and interact with the world. 

For anyone that doesn’t believe ADHD is “a real thing”, there is an abundance of medical evidence of it’s existence.  Evidence of neurological causes show that there are variations in the structure of the brain and nervous system.  Evidence of neurochemical causes show that there are differences in the amounts of chemicals such as dopamine, serotonin, melatonin and adrenaline that are made. 

All these chemicals instruct our brain how much and when to sleep, what emotions we feel, how motivated we are, whether we can control impulses, organise our thoughts and much more.

But I would suggest that the reason the traits of ADHD and other conditions such as autism are becoming more common and more pronounced, is that our modern world is increasingly creating conditions that are unfavourable for many of us to thrive. 

Traditional school days, 9-5 jobs, living in a world full of electronics that emit frequencies and send out blue light, sitting for most of the day, not being out in daylight and manufactured foods – none of these are conducive to a body that needs to move lots, limit stimuli and compensate for the variations in those neurochemicals.

Many of the traits that make us think differently, were actually very useful in the survival of our species.  Back when we foraged, hunted and needed to escape danger quickly, traits such as attention to detail or hypervigilance were actually quite useful.

We wouldn’t have evolved past the stone age if we didn’t have creative thinkers who were able to innovate and invent new tools, new ideas for agriculture and much more.

So, let’s get past thinking of neurodiversity as a flaw, an illness or a disability.  Yes, there are individuals who have mobility issues, difficulty with coordination, speech or a number of other physical abilities.  But having a brain that thinks differently is not a disability.

Here are some benefits I see in how women with ADHD can contribute to the world:

Empathy – Many people with ADHD are highly attuned to the emotions of others, this is valuable in many careers, in families and communities.

Creativity – The range of ways you can be creative is unlimited!  Every person’s own version of creativity is a gift to the world.

Hyperfocus – This can be a highly useful skill.  Many women with ADHD can function at a high level when in hyperfocus mode.  It’s just worth remembering that a standard working day doesn’t suit this tendency and that when in this state, women can forget to take breaks or eat for long periods of time.

Adaptability – Being able to adjust to lots of different challenges can show up in many ways.  Women with ADHD are very quick learners and can be flexible in the way they approach life.

Attention to detail – We often pick up on a lot of non-verbal clues, often without knowing exactly why.  What is considered intuition is often an ability to pick up on very subtle details.  This can of course be very helpful when combined with creativity.

And there is so much more!

It’s also worth noting that many of the skills and traits are useful as a mother, carer, friend, team worker, employer or business owner.  Once you find your place in the world, and understand yourself better, you can find your own rhythm to collaborate and get the best out of all your talents.

A few self care strategies

On my own journey I learned how to further fine-tune my food intake and nutritional supplements to function at my best.  I learned breathwork and mindfulness for myself, my children and my clients – these are both transformative skills.

And I learned the power of enjoyable movement as it is a great way of recharging your energy.  My own personal favourites are yin yoga, spinning and brisk walking with my dog.  More recently I trained as a yin yoga teacher, because this deeply mindful way of unifying your mind and body is the ultimate antidote to an overloaded nervous system.

Being outdoors and in nature is also scientifically proven to support your wellbeing.  My life has moved from constantly trying to force my body to function under pressure, to tuning into what it needs day to day to thrive and help me live a happier life.

Image Credit to Andreea Tufescu Photography

So, to round things up in this blog, I would like to turn the idea on it’s head that being diagnosed with ADHD as a woman is something to be ashamed of.  Yes, I cannot say that I haven’t been through a whole range if different feelings about it myself.  I know I’ve put too much value at times on what other people think.

But if you are on your own journey of discovery with ADHD, I hope you can take some comfort from what I have shared here.  And if you have any questions or thoughts on the subject, I’d love to hear from you!  You can email me at info@victoriabellnutrition.co.uk.

Victoria Bell is a Registered Nutritional Therapist, Health Coach, Breathwork Coach, Yin Yoga Teacher and qualified as a Mindfulness Teacher for Children.  To enquire about getting support you can contact her here or book a free 30-minute Health Review here.

Wondering where to start with supplements to support focus, energy, mood and memory? Use the code MEDI_VB_10 to get 10% off in addition to any other offers at https://www.brainzyme.com/

How to Lower Your Stress Levels

If your stress levels have become overwhelming or are causing you to have physical symptoms such as IBS, Acid Reflux, high blood pressure, head aches or other aches and pains, this blog will offer you some strategies to help.

Stress can be neutral, positive or negative.  While a little stress can encourage growth, adaptation and progress (such as with exercise that you enjoy), too much stress can affect countless functions in the body such as high cortisol and adrenaline, suppressing production of sex hormones, raised blood pressure, fatigue and mental ill-health.

What often tends to put physical stress on our bodies is often the product of what happens in our heads.  The human brain is the most sophisticated thinking machine on Earth, but boy are we good at inventing problems for ourselves!

Self-care is key to building up some resilience to daily challenges that can be interpreted as stress.  A good first step is to make sure that you eat well to support a healthy brain and body.

Food for a Healthy Body and Mind

• Lots of water, teas and moderate amounts of caffeinated drinks

• Minimal sugar and avoid artificial sweeteners

• Protein with every meal

• Oily fish

• Nuts, especially walnuts

• Dark berries

• Very dark chocolate – yay!

• Lots of veggies, especially leafy greens

• Tryptophan-rich foods (these help to make happy and sleep hormones!) – these include cherries, strawberries, dairy products, oats, nuts, soy and poultry

What Else Can I Do About Stress?

You cannot take away all stress triggers in your life – many things that happen are not within our control.  But working on resilience to cope with all of your day-to-day challenges will make a big difference to how your body responds to stress.

When you are overwhelmed, over-committed, overburdened or overworked, doing anything about your stress levels can seem insurmountable.

But like many other recommendations I make to clients, baby steps and trying one little thing at a time can help you on your way.  When you have little successes and notice how those little things can make you feel good, you will start to see a way through any difficult aspects of your life and feel motivated to move on to slightly bigger steps, and so on.

One thing to remember is that when you have others to care for or responsibility that affects other people, the impact of stress can make you less effective, less tolerant and have less of the energy you need.  So, looking after yourself benefits everyone else because you become the best version of yourself for those around you.

If you can find one thing to try from the options below, start there and before you know it you may have built in a few of these as non-negotiables to feel better in yourself and stay well:

1. ASK FOR HELP

If you’re fearful or ashamed of admitting you cannot do everything, you are far from alone.  But everyone has their limits and regularly pushing yourself past what feels comfortable to cope with mentally, emotionally, or physically can lead to burnout.

People often want to be of help but do not always know how to offer it or what you need.  It may be that friends or relatives are not only happy to help, but would get the feel-good effect of being helpful too.  Even if you think something is too much to ask, put everything you need help with down onto paper.  Then be specific about what someone can help you with (what, when, how, why) and you may be pleasantly surprised at the outcome.

What happens if they say no?  Well, they could.  But equally you have the right to say no to things that don’t work for you either.  If they say no, it’s not about you, but about them and what’s going on in their life.  But don’t give up!  Speak to other people you trust, or perhaps the timing might have been off and the person you asked will be ready to help another time.

2. GET THOUGHTS ONTO PAPER

If your head is always swimming with worries, tasks and dilemmas, journalling is a good way to get some of those thoughts out of your head. You can use bullet points, a mind map, full sentences, poetry, or any style that makes sense to you. Lists may be another way to make sure you do not forget anything without using too much mental energy on it.

3. EXPERIMENT WITH MINDFULNESS

Although the idea of mindfulness or meditation can seem a little niche, the act of mindfulness is simply being fully present in any part of your day. In other words, giving something your full, undivided attention. This could be your morning shower, eating, walking, doing a chore, a lecture, conversation or taking in your surroundings.

Every time your mind wanders off to thoughts, you bring yourself back to the present moment, using your senses. Your brain is designed to think – a lot! So be kind to yourself when it naturally goes off into thought.

The magic of using mindfulness is that over time, you can catch yourself in unhelpful thought threads and bring yourself back to the present moment more quickly. This leads to less rumination and creating problems in your imagination, which can be pretty draining.

4. MOVEMENT

Any form of movement that feels good to you is a great way to release tension and clear your mind. If it feels unrealistic to fit 45 minute or hour-long sessions in where you are at, starting with getting up from your desk every 30 minutes and doing some gentle stretches may be manageable. If you feel drawn to certain types of activity such as a brisk walk, yoga, pilates, martial arts, running, dance or any other type of movement, then work with what you are going to love. Even some vigorous housework or gardening counts, although that’s not everyone’s idea of fun!

5. BE HONEST ABOUT HOW YOU FEEL AND YOUR LIMITS

This can involve a process of building up to a conversation. Take your time and write down what you need to say. Give yourself plenty of time to think about the best way to get yours points across. If you have a safe person to rehearse your conversation with, then you can find the best way to say what you need to in an assertive but non-confrontational way.

6. TAKE BREAKS

A good way to help this to happen is to plan and schedule breaks, whether they are a few minutes, up to a couple of hours or even a day off.  And not just from your work or study – it’s important to take breaks from being a main carer, spending time around people that take up a lot of your energy, from technology and from being on the go.

These breaks could be as simple as stopping what you’re doing and spending a few minutes sitting, lying or standing somewhere quiet, taking yourself away to somewhere else or going for a walk.

7. NOTICE YOUR BREATHING

You may have noticed that your breathing tends to change when you are stressed. The great thing however is that by becoming aware of the change in your breathing, you can learn how to make subtle changes to your breathing pattern to calm your mind and body.

You can start first by observing how your body feels when you breathe, when you are in a safe place on your own and with minimal distractions.  Make a mental note of how your mind feels.  Then gently try to extend your exhale, or breathe a little deeper into your belly, and try a few rounds breathing in this way.  See how your mental state compares to when you started.

When you feel your stress levels rising, focusing on those exhales can help to tell your nervous system that you are safe and that you can cope with the challenges at hand.

8. USE THE SENSE OF PHYSICAL TOUCH

Feeling gentle sensations on your skin can be very calming for the nervous system.  We all have different sensitivity to touch and so you may have your own preference for either very light touch, firm pressure or somewhere in between.  Take ticklish feet for example!

There are lots of therapies that involve touch (for example massage, reflexology, having a facial, Bowen therapy), but you can also very quickly use gentle self-massage at no cost at all, such as on your hands and arms.  Learning some simple tapping techniques, known as EFT on acupressure points can quickly help to relax yourself also.

Bath and shower time is a great opportunity to bring in the sense of touch, whether it’s the use of a body scrub, taking a few extra minutes to moisturise or using good old mindfulness again to become tuned in to the feeling of water on your skin.

9. GET A COACH

If your stress stems from overwhelm and it’s hard to see a way through it, a coach may be able to help. A coach can work with you in a way that empowers you and helps you to find manageable steps that you can take to get closer to your goals.

There are so many different types of coach, depending on what you need help with.  A few examples include health, business, relationship, divorce, life, grief and spiritual coaches.  You have every right to make enquiries with a range of coaches before you decide on someone who you feel aligned with and would be a good fit for you.

10. CONSIDER OTHER THERAPIES

If you are chronically stressed and no matter what you do, you feel as though you are destined to be forever on an uphill struggle, this may be a call to action that deeper issues are getting in the way of joy.

We are all mostly operating in autopilot, run by a system (brain) that mostly formed it’s programming when we were young.  What tends to happen when we have experiences as a child or teen, is that our brain stores beliefs that were completely appropriate for a child’s mind.  But many of the beliefs we have stored no longer serve us, hold us back and create unnecessary misery. 

Examples of how these beliefs might manifest include low self-worth, imposter syndrome, people pleasing, generalised anxiety, self-neglect, addictions, depression, emotional eating and difficulty in relationships and friendships.

Experiences in adult life can also create PTSD which often goes undiagnosed, while many people need some help to work through bereavement, loss, experience of discrimination or sudden life changes. 

There are a range of styles of therapy that can help you overcome many of the daily challenges that you might be experiencing.  If you are worried about opening up and revealing your deepest secrets, there are other ways that a skilled therapist can help you to address your issues.  No good therapist will ever make you say or do anything that you do not want to.

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Victoria Bell is a Registered Nutritional Therapist, Health Coach, Breathwork Coach and qualified as a Mindfulness Teacher for Children.  To enquire about her Women’s Wellbeing Coaching Programme or to get help with IBS or perimenopause you can contact her here or book a free 30-minute Health Review here.

Does Stress Cause IBS?

If you have been secretly dealing with uncomfortable symptoms such as bloating, constipation or diarrhoea for quite some time, you are not alone.  Or were you absolutely fine and suddenly these symptoms came from nowhere?  Have you been wondering if stress could have caused these problems for you?  You will find plenty of clues about whether stress is a possible cause in this blog.

But wait.  I don’t know if I have IBS

If you haven’t already spoken with your GP, it’s important to take your concerns to them first.  Especially if your bowel habits have changed suddenly, you are getting frequent diarrhoea, if you are having pain that never goes away, and (sorry for TMI) if you are seeing blood in your poo. 

If you experience unexplained weight loss alongside any of these symptoms or you feel full when eating very little, it’s also best to get these symptoms checked out.

Doctors will listen carefully to your symptoms and may run some tests to rule out certain possible causes. It is often when all these checks have been done and no other causes have been identified that irritable bowel syndrome (IBS) is diagnosed.

Testing for IBS

IBS is a functional gastrointestinal disorder (FGID), with no standard testing options to diagnose it in the UK.  However, if your tummy is swollen and painful when you see your GP, they may feel your abdomen and identify whether distention (when there is a build-up of gas in your bowels) is present and this is a common problem in IBS.

Blood tests, x-rays, ultrasound or internal investigations such as endoscopies are all testing options that can be used to rule out other causes.

The science bit

According to the Mayo Clinic, FGIDs are “brain-gut interaction disorders that affect 1 in every 4 adults.” There are other FGIDs in this category and it is estimated that IBS affects between 10 and 20 percent of people in the UK.  The most common age group to develop these symptoms are in their twenties or thirties (BUPA).

The distinction between IBS and other bowel disorders is identified by the lack of evidence of an “organic disorder” (for example a blockage or ulcer), any structural abnormality or other potential cause of long-lasting gastrointestinal symptoms (Mayo Clinic).

A common characteristic of IBS is persistent or recurrent pain or discomfort and altered bowel habits.  This can show up as frequent constipation, diarrhoea, or a mixture of the two.

Medical Treatments

If IBS is suspected, your GP may offer medications such as antispasmodics, pain relief or even a mild antidepressant which relaxes the gut.  With constipation, laxatives may be offered, while an anti-diarrhoeal medication may be used for diarrhoea. 

When acid reflux features as a recurring problem, you may be offered a type of medication called a Proton Pump Inhibitor (PPI), such as omeprazole, pantoprazole or lansoprazole.  These medications prevent production of stomach acid and last for up to 24 hours.  These medications however are intended for short term use until the root of the problem is resolved.

Many people will often try over-the-counter medicines that suppress their symptoms temporarily, only to find that they need to return to the medication repeatedly or the symptoms quickly return.

Other side-effects of IBS

Clients often describe feeling and looking like they’re seven months pregnant, or their bellies swelling up and cramps soon after eating.  Many people find that certain foods will trigger a quick onset of these symptoms and may find themselves avoiding lots of foods.  Or for some they may feel worried or fearful about eating anything in case they have a flare up.

You may find that your clothes feel tight or that you can’t or don’t want to wear favourite outfits because of the discomfort or embarrassment about your swollen abdomen.

And sadly, many people who suffer with IBS find themselves worrying about trips out in public, social occasions, eating out and may even find themselves needing to plan their activities based on whether a loo is nearby.  This can make unfamiliar places or travelling more stressful.

Is Stress the Cause?

IBS is a complex condition involving lots of different systems including nerves, hormones and muscles in the digestive tract, plus digestive enzymes and the microbiome – the trillions of bacteria and other organisms in the gut.  And then of course there’s the interaction of food itself with the gut.  So, there’s seldom one clear cause.

For some people, IBS arises after a tummy bug, food poisoning, or use of strong antibiotics.  IBS can seem to run in families, implying a possible familial disposition.  This may potentially involve certain genetics and often involves the nervous system too.

While an imbalanced diet may potentially be a big trigger, one issue that often seems to lead up to the development of IBS is stress.

Not all Stress is Equal

Stress itself can be neutral, good, or unhelpful.  For example, we experience physical stress when we exert ourselves, which generally keeps us fit and encourages adaptation in the muscles.  And generally, exercise can make us feel pretty good!  But over-exercising and inadequate rest can put too much stress on the body and drive cortisol up - the stress hormone.

You may well have met the type of person who seems to breeze through life and be able to deal with absolutely anything and function on little rest.  Or perhaps you’re all too familiar with your own tendency to try and burn the candle at both ends? Or trying to please everyone and never putting yourself first?

Internalising stress so that you do not show it on the outside can mean that on the inside, the body is still having to deal with being overburdened. 

Then, you might also have met the type of person who seems to be very easily tipped over the edge.  Running on adrenaline, reacting to everything, missing all the good things and on high alert for all the dangers, risks and failings they can easily see in life?

Often people who are at this stage were once the swans, appearing to glide along while under the surface their legs were madly paddling away.  Too long in this mode and never quite dealing with it can tend to push you towards burnout.

As you near burnout, you can often find yourself reacting to everything, losing control of your emotions.  It’s like being on a runaway train.

Unresolved grief, trauma, big life changes and being unable to speak truthfully around friends or loved ones are all other reasons why the body can start to show physical stress.

Adverse Childhood Experiences

The long-term health effects of serious trauma experienced by children has been repeatedly studied in recent decades.  A significant experience causing trauma or distress to children is known as an Adverse Childhood Experience (ACE).

The Rome Foundation, a not-for-profit organization working to provide the most up to date information on gut-brain disorders to health practitioners, has documented key studies on this subject. Their article on chronic stress and IBS makes for interesting reading. Most significantly, 76% of people with IBS have suffered at least 1 ACE.  The higher the amount of ACEs, the higher the risk for IBS.

Large scale studies have shown that as well as IBS, ACEs can increase the risk of heart disease, diabetes, chronic lung disease, obesity and substance abuse.

Chronic Stress

We’re supposed to experience little bursts of stress as human beings.  It helps us to stay alive, avoid serious injury (most of the time!), achieve and succeed at things in life. 

Back in the times when we didn’t have jobs, the time spent foraging, hunting and escaping predators was actually quite a small part of our awake time.  Most of it would have been spent relaxing, eating together, playing and doing activities that gave enjoyment.

We are not designed to spend our days switching in and out of a stressed state most of the time.

A job we don’t enjoy, excessive working hours, financial worries, disharmony in relationships and friendships, over-consuming social media, addictions, habits that cause us more pain than joy, not being physically active…. The list could go on and on, these all contribute to chronic stress. 

If this is the state you live in for years or decades, rather than just minutes or hours, this is a long time for stress to be affecting how your body functions.

How Does Stress Affect IBS?

As an embryo, the large bundle of nerves in your gut started to develop before your brain did.  Which is why the gut is sometimes referred to as your second brain!  There is a constant cross-talk between your digestive tract (muscles and friendly bacteria especially) and the dense network of nerves linking your gut and your brain.

This is why an upsetting experience, or even an exciting one, can trigger a clenching of the gut, “butterflies” or even an upset tummy.

One way that early-life stress and trauma can create the conditions for IBS is by heightening the sensitivity of the nerves in the gastrointestinal tract. This can cause the gut to be more sensitive, and in response the muscular contractions stimulated by the nerves affected are more extreme.  This can cause the gut to spasm, contributing to the cramps, pain and sometimes diarrhoea.  And it’s why anti-spasmodic medications are often prescribed and can provide relief.

The changes in nerve sensitivity can become permanent, making a child who has had trauma have permanent hypersensitivity.  This effect can also take hold during the teen years and early twenties.

Another effect is the way that stress turns off the part of the nervous system that helps to digest food. This is the parasympathetic nervous system, also known as “rest and digest” mode.  When you are in the “fight or flight” mode, known as the sympathetic nervous system, blood is diverted to vital organs and many bodily functions are suppressed to allow you to fight or flee.

During this time, you do not produce so much stomach acid or digestive enzymes.  The stomach acid helps to break down protein, and the digestive enzymes help you to break down all of your food.  So, food will sit for longer in your stomach and small intestine.

When Stress Becomes a Problem

It’s normal to switch briefly in and out of the sympathetic nervous mode (fight or flight) numerous times each day, normally in response to automatic cues in the body to breathe, pump blood around your body and to maintain balance with all your systems. 

But when a stressful event happens, you spend longer in this mode, telling your mind and body that you are not safe.

This is all fine if you accidentally step into the road and need to move quickly to get out of the way of a car, but if you spend hours in this prolonged state (say always having high pressure at work, having difficult relationships and so on), your digestive capacity is being switched off for long periods of time.

All the hours of suppression of your digestive system can lower your stomach acid, prevent enzymes from being sent in to digest certain foods, and allow food to sit for longer in the gut fermenting and causing uncomfortable symptoms such as bloating and smelly gas.

Plus, when your food is not being digested well, there is no way of knowing how much of the nutrients you need for your health are being absorbed to be used, or just passing through.  You could be eating all the right foods and be left wondering why your tummy feels bad, you feel tired and your skin isn’t glowing like all the healthy eating messages promised you it would be!

Friendly Bacteria

Everything about our health is reliant on the balance of bacteria and other organisms that outnumber our human cells, known as the microbiome.  We actually have several microbiomes, the best known one being in the gut.

When we have mostly friendly bacteria, they all run the show and keep everything ticking along.  Absolutely every function in your body depends on this. 

When you experience stress, the cross-talk between your nervous system and gut influences which types of bacteria thrive.  Not only just that, but the way that your stressed state suppresses your digestion also weakens your guts defences against more harmful types of bacteria.

This creates a recipe for an imbalanced gut microbiome – often too few of some of the types of friendly bacteria and an overgrowth of the less friendly ones.  When present in small amounts, many of the more harmful or pathogenic bacteria are generally kept under control by the other microbes and immune defences. 

But when left unchecked, these bacteria wreak havoc – interfering with how you detoxify and get rid of toxins and oestrogen, creating their own toxins and challenging your gut’s immunity.  And of course, what you’ll tend to notice first will be digestive symptoms such as bloating, diarrhoea, constipation, reflux, tiredness, feeling sluggish, skin break outs and more!

Food Intolerances

Often another symptom of an imbalanced gut microbiome is reactivity to certain foods.  This can often be temporary – the symptoms you get can be the result of the types of bacteria that are overabundant or lacking in the gut.  You may be low on those digestive enzymes that are not being secreted because of the dampening effect of being stressed most of the time.

Many clients come to me having already undertaken food intolerance tests, or otherwise avoiding a growing list of foods, because they are under the impression that their intolerance is likely to be permanent.

Addressing the balance of the gut microbiome with a balanced diet is an important step to move towards being able to tolerate all foods well again.  But if stress is a big factor in your life, stress-reduction needs to also be part of your recovery.

For some tips on how to address your stress levels, you can read on here.

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Victoria Bell is a Registered Nutritional Therapist, Health Coach, Breathwork Coach and qualified as a Mindfulness Teacher for Children.  To enquire about her Women’s Wellbeing Coaching Programme or to get help with your IBS you can contact her here or book a free 30-minute Health Review here.

How to get help with your perimenopause

If you caught Davina MCall’s documentary on Channel 4 ‘Sex, Myths and the Menopause’, you may already have shed a tear or two about how many women have been let down by a lack of awareness and support for their menopause.

Or are you frustrated that you didn’t know what had hit you when your own perimenopause started? Are you still not sure that what you are going through even is the perimenopause?

If you have been experiencing brain fog, low moods, anxiety, irritability or rage, disrupted periods, hot flushes, vaginal dryness, insomnia or sweating, you may have started to wonder. There are so many more symptoms! A survey amongst women rounded up 34 symptoms of menopause but so little research is done on perimenopause and menopause that there are many others that are not on the list.

Whilst many people are working hard to raise awareness and get better help in place for all women during this normal and significant life phase, are you hoping there might be more help now for you when you really need it?

Sadly at present in the UK, an opportunity is missed for guidance about diet and lifestyle habits that could relieve menopausal symptoms to be shared with us all. So much is left for you to find out for yourself! But that said, there are lots of things that you can do that would help to have an easier ride.

Don’t worry – we will get to how you can get help elsewhere!

Let’s start with diet and lifestyle - and what may help with your perimenopause:

1. Minimising sugary foods and refined carbohydrates such as white pasta, bread and quick cook rice helps to balance your blood sugar. This reduces the risk of diabetes which can be higher during the perimenopause because of fluctuating oestrogen and progesterone.

2. Self-care strategies to reduce susceptibility to stress is important because the adrenal glands have to take over making oestrogen and progesterone. This can make you more prone to exhaustion. Some options to relax include walking, gentle exercise like yoga and meditation.

3. Increasing the quantity of foods which contain phytoestrogens can help to restore some balance. Phytoestrogens are found in some plant-based foods that act as weak oestrogens. Examples include chickpeas, peanuts, flaxseed, soybean, oats, broccoli, carrots, apples grapes, berries, plums and green/black tea.

4. Minimal alcohol consumption will reduce fatigue, headaches and weight gain, all of which are more prevalent during the perimenopause.

5. By limiting your intake of fatty foods, caffeine and salt, can help to reduce many of the problems such as hot flashes, irritability and insomnia.

6. Oily fish or fish oil can help to balance out your hormones, improve brain health and they are anti-inflammatory – reducing aches, pains and other inflammatory conditions.

If you need help with your diet, working with a nutritional therapist is one of the many ways to get support and help to keep you on track. Nutritional therapists can also advise on personalised supplement options and order private health tests for you to find out any underlying causes of worsened perimenopause or digestive issues such as irritable bowel syndrome. Also known as IBS for short, this common condition will often flare up or even start during the perimenopausal years.

Some women find that during this time their thyroid stops functioning well, leading most often to an underactive thyroid, or hypothyroidism. This can show up as feeling very cold when everyone else seems to be warm enough, weight gain, constipation, feeling sluggish, struggling to rise in the morning and foggy thinking.

Having your thyroid tested by your doctor can help, and a nutritional therapist can work with you to help identify why your thyroid is struggling and how to help you get back on an even keel.

Wondering how else you can get help with perimenopause?

Some of these might seem obvious but we’re often unsure to whom we can turn. Hopefully some of these will inspire you and give you some fresh options to try:

1. Fitness, yoga or pilates instructors who have a specialism in midlife or menopausal health - there are so many women who can help you to find activity that really works for your body with your energy levels. These experts often are well connected also to refer you for other therapies or people who can help.

2. Counsellors, hypnotherapists, NLP practitioners or life coaches – again, many of these have special training and knowledge about what you are going through. They may be able to help you have a safe space to talk and give you tools to find peace and acceptance, both which may help to reduce your stress levels and in turn your symptoms.

4. Your GP – it’s always best to start a conversation with your doctor, especially if you have any severe symptoms or need to rule out other possible causes. If you find that you don’t get the response that you want, you could ask to be referred to a specialist menopause clinic.

5. Friends and family – Starting a dialogue so people know how they can help you and if there’s anything they can do that would make your life a bit easier during this challenging time isn’t selfish. In fact, many people may be a bit embarrassed to ask but would love some direction from you on what they can do that would help you to feel a bit better. You may even discover other women were too embarrassed to speak up about similar challenges!

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If you would like support with any perimenopausal symptoms, email me at info@victoriabellnutrition.co.uk or book in a complementary 30-minute health review.

What are the 34 symptoms of menopause? And 5 that will surprise you most

It’s little wonder that the area of menopause health is a growing area for focus when a commonly Googled question is ‘What are the 34 symptoms of menopause?’ When you start to research, many people are surprised that there are so many symptoms and some of them are not widely known. In this blog, we will explore 5 of the symptoms of menopause which can often be overlooked by caregivers and women themselves.

So, what are the 34 symptoms of menopause?

According to the London PMS and Menopause Clinic, there are 34 symptoms of menopause that are officially recognised by medics due to ongoing research.

1. Hot flushes

2. Night sweats

3. Irregular periods

4. Mood swings

5. Vaginal dryness

6. Decreased libido

7. Headaches

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8. Breast soreness

9. Burning mouth

10. Joint pain

11. Digestive problems

12. Electric shocks

13. Muscle tension

14. Gum problems

15. Tingling

16. Itchy skin

17. Fatigue

18. Disrupted sleep

19. Hair loss

20. Memory lapses

21. Poor concentration

22. Anxiety

23. Weight gain

24. Dizzy spells

25. Bloating

26. Stress incontinence

27. Brittle nails

28. Allergies

29. Irregular heartbeat

30. Body odour

31. Irritability

32. Depression

33. Panic disorder

34. Osteoporosis

(List compiled by The London PMS and Menopause Clinic)

Some of these symptoms are widely known and spoken about, such as hot flushes, night sweats and irregular periods. Others have had much less press and many women are not aware that what they are experiencing is a menopause symptom.

Want a complementary health review? >>

5 symptoms of menopause that may surprise you:

1. Memory lapses

Fluctuating oestrogen levels can impact the brain, making it harder for you to remember the right word, memorise data and even recall what you went into a room to retrieve. Mild memory problems may be irritating but strategies such as note taking and having routines can help with this symptom. More pronounced memory issues are sometimes bad enough to cause women to leave their jobs or stop driving because they no longer feel capable. Changes to diet, exercise and managing stress can help with these issues.

2. Body odour

The body’s natural scent is affected by hormone levels so you may find that your odour alters during menopause and this can be distressing. This can sometimes be caused by the body’s inability to eliminate toxins due to sluggish digestion. Toxins are excreted via sweat glands causing an odour change.

3. Burning mouth

Burning Mouth Syndrome affects the tongue and the inside of the mouth and lips which experience burning, stinging or tingling sensations. It’s believed to be caused by oestrogen and other hormone imbalance and can affect up to 1 in 3 women. Some women also suffer from strange tastes, dry mouth and sensitivity to certain foods. There are a range of options including improving the diet to help manage symptoms.

4. Electric shocks

Electric shock sensations are felt throughout the body. These are due to inappropriate firing of neurons due to changing oestrogen levels and are often felt before or after a hot flush. This symptom is not dangerous, but it can feel rather unpleasant and can be relieved by addressing the hormone level fluctuations.

5. Allergies

As oestrogen levels drop this can impact the nervous system, causing the body to produce more histamine. Histamine is a protective substance but if the body is stressed it can produce excess and this can lead to allergy symptoms. Women can suddenly become allergic to things that have never been a problem before.

As with all menopause symptoms, there are many remedies and options which could help to alleviate some of the issues. Improving your nutrition can play a huge part in reducing problems such as allergies, weight gain, brittle nails, joint pain and digestive issues. It’s also possible that better diet and supplementation could reduce the severity of mental health related problems such as anxiety, depression and memory problems.

Get a complementary health review >>

If you would like support with any of the 34 symptoms of menopause, download my free guide to healthy happy hormones or email me at info@victoriabellnutrition.co.uk.