These are common conditions that are not always understood. Heartburn is a slightly misleading term because it really has nothing to do with the heart but has been known to mimic a heart attack. Symptoms of these conditions can include:

• Burning sensation in the chest
• Regurgitating food
• Belching
• Nausea and vomiting
• Chronic cough, wheezing
• Sore throat, hoarseness or change in voice
• Difficulty swallowing
• Chest pain (non-cardiac)

Heartburn and Acid Indigestion are actually digestive disorders caused by acid from the stomach being pushed back up into the oesophagus (the tube that connects the throat to your stomach) causing irritation or a burning sensation.  This process is called reflux and if persistent the medical condition is termed gastro-oesophageal reflux disease (GORD).   Although symptoms generally occur after meals they can be experienced at any time of day and often get worse at night when lying down. The reflux is controlled by a valve (sphincter) located between the bottom of the oesophagus and the top of the stomach.  This valve relaxes at certain times, mainly to let food into the stomach, however GORD patients have valves that relax more often than normal. It’s at this point of relaxation that the acidic stomach contents get pushed back into the oesophagus.

Increased relaxation of the valve can occur with age but can also be caused by lifestyle and dietary factors, as well as digestive complaints such as bloating.  An element of reflux will happen to everyone, but in GORD patients the mechanism that clears the acid from the oesophagus is also impaired so the acid can stay there for some time, prolonging the symptoms and sometimes causing injury to the oesophageal tissue.

A common misconception is that too much acid causes GORD, but this is quite unusual.  Antacid and prescription medications are often taken to stop acid production which reduces immediate symptoms i.e. there is no acid left to splash up into the oesophagus.  However, they can worsen the condition if used persistently. Acid and digestive secretions are crucial for the breakdown and digestion of food and a deficiency could increase symptoms of bloating, a major cause of GORD.  People who aren’t digesting foods properly can also suffer increased susceptibility to food intolerances and allergies as well as reduced nutrient absorption from foods.  It is much better to try and work on the cause of the problem where possible and use medications as a last resort.

Some of the factors implicated in causing this condition include:

• Common food triggers such as chocolate, peppermint, caffeine, fruit juice, wheat, high fat and spicy meals.
• Over eating and being overweight
  • Smoking
  • Lying down after a meal or eating too close to bedtime.
  • Regular use of painkillers such as Aspirin and Ibuprofen.
  • Alcohol
  • Pregnancy
  • Diagnosed with a Hiatus Hernia
  • Various medications

GORD does not generally progress into a more serious condition, however some cases can lead to ulcers and a precancerous condition called Barrett’s esophagus. Consult with your GP if symptoms persist or increase in severity.  The condition can usually be managed with dietary and lifestyle modifications and at Nutrition Mission we can help you to identify these factors and put together a nutritional programme tailored specifically for you. The aim is to support your digestive system and optomise its function in order to tackle the root cause of the problem.  Here are some other simple tips that can help make a difference:

• Stop smoking
• Avoid eating late at night or close to bedtime.
• Don’t over eat.
• Lose weight if you need to.
• Sit at the table when eating meals, chew properly and take your time.
• Get to know your trigger foods/drinks and avoid them as much as possible.

If you would like to seek professional advice about this condition, please contact one of our fully qualified nutritional therapists who will be happy to help.

Zoe Rowlandson
BSc. Nut. Med. MBANT and CNHC Registered

References:

Dent, J., El-Serag, H.B., Wallander, M-A and Johansson, S. (2005) Epidemiology of gastro-oesophageal reflux disease: a systematic review. Gut, 54: 710-717.

Kahrilas, P.J. (2003) GERD pathogenesis, pathophysiology and clinical manifestations. Cleveland Clinic Journal of Medicine, 70 (5).

University of Maryland Medical Centre (2011) Gastroesophageal reflux disease [online]

Available from: http://www.umm.edu/altmed/articles/gastroesophageal-reflux-000068.htm#ixzz1uCgqudUz. [Accessed 4 May 2012].

If you are looking to start a family good nutrition is vital. Many people begin thinking about good nutrition during pregnancy or whilst ‘trying’ for a baby, but both partners should start thinking about good nutrition before they ditch the contraception. There are many factors that affect fertility. Often lifestyle choices can leave us with imbalances in nutrients that effect fertility and the health of the unborn baby.

It takes 6 months to influence the health of the ova and three months to affect the health of the sperm. This gives you a rough idea of have much forward planning you need to do. The food you eat and the lifestyle you lead can have a massive effect on your reproductive health.

For example, have you been following a low-fat diet recently or been taking an oral contraceptive for any length of time? These factors, amongst others, can influence your likelihood of conceiving.

Low fat diets are often low in cholesterol. Low cholesterol has been linked with hormone imbalances and miscarriage. Without cholesterol your body cannot make the hormones your body needs to conceive.

The contraceptive pill can influence the balance of copper and zinc in our bodies. They are antagonists; as copper levels rise, zinc is depleted. Zinc is also affected by alcohol and smoking. It is needed for over 200 processes in the body and a deficiency in either partner can affect fertility or possibly affect the health of the unborn child.

Another common influence on fertility is sugar consumption. Our stores of nutrients are used to process it, including those nutrients that are vital for fertility – chromium, magnesium and zinc.

Regularly consuming sugary foods can lead to insulin resistance, as seen in Polycystic Ovary Syndrome which can affect a woman’s ability to conceive. Insulin resistance can lead to other hormonal imbalances which are detrimental to fertility.

Avoiding anti-nutrients that impact on health and focusing on a healthy diet when planning a pregnancy will benefit the health of your future family.

Paying attention to detail is particularly important when you consider that many women are unaware that they are pregnant in the early stages of the first trimester; a time when the foetus is especially vulnerable.

Our Nutrition Mission therapists can help you to optimise your fertility. To book an appointment contact info@nutritionmission.co.uk

Candida is usually kept in control by beneficial intestinal bacteria.  Problems can occur if these beneficial bacteria are destroyed, most commonly by antibiotic treatment, but other pharmaceutical drugs such as chemotherapy, steroids and the oral contraceptive pill or HRT can also impact the balance of bacteria allowing Candida to proliferate.

In its normal state Candida is a non-invasive, sugar fermenting organism.  When it becomes invasive candidiasis it can produce rhizoids, long root like structures.  Rhizoids can penetrate the intestinal wall causing microscopic holes.  This can allow toxins, undigested food particles, bacteria and yeast to enter the bloodstream.  This is known as leaky gut syndrome.

Symptoms associated with Candida can be varied from person to person, but may include:

• Thrush

• Food allergies

• Weight gain or weight loss

• Gastro intestinal problems such as; bloating, flatulence, intestinal cramps diarrhea, constipation

• Chronic fatigue

• Joint pains

• Insomnia

• Severe pre-menstrual syndromes

• Rectal itching

• Depression

• Anxiety

• Skin problems

• Sensitivity to perfume, tobacco smoke and other odors

• Muscle aches

Whilst Candida and its effects remain quite controversial in the medical world, as Nutritional therapists we see the effects of it on a regular basis.

The simplest way to ascertain a Candida infection within the gut is to undertake a comprehensive stool analysis, which can identify levels of fungal infection as well as highlighting levels of both good and bad bacteria.

There is no one Candida diet fits all approach.   Candida feeds off sugar, so refined sugars should be eliminated and even fruit sugars should be limited.  Foods containing yeast should be avoided.  These include fermented foods such as bread made with yeast, cheese, mushrooms and beer.  Dairy products contain lactose, which promotes yeast overgrowth, so therefore a dairy elimination may be required.

The ability to absorb nutrients is commonly compromised by Candida, leading to nutrient deficiencies.  These also need to be addressed through a nutrient dense diet.

Garlic has long been noted for its anti fungal properties and can play a role in Candida elimination.   Other foods containing organo-sulfur compound are excellent Candida fighters, these include: leeks and onions.

Let us make a difference to what for so many is a persistent, debilitating, life affecting condition.

Jo Gamble BA (hons) Dip CNM mBANT mFNTP

We all know that we should be eating healthily and aiming to eat our five a day, but do you realise how good nutrition and eye health are closely linked?  Most people have heard the old saying `eating carrots helps you see in the dark` Well there is some truth to this, carrots really do give your eyes a boost because they contain beta-carotene, which the body is able to convert into vitamin A, an essential vitamin for healthy vision.  A deficiency In Vitamin A can cause Nyctalopia, the medical term for night-blindness, resulting in a longer time to adapt to light, and a higher threshold of light needed to see at all, it may also impair contrast vision.

As we age, so do our eyes and there are numerous eye conditions which may begin to affect our sight, such as cataracts, age-related macular degeneration and glaucoma.   These conditions are progressive and if surgery is not suitable or unsuccessful, may lead to severe vision problems and blindness.  There has been promising research on the use of nutrition both from food and supplementation in helping prevent and even improve some of these conditions.  The antioxidant vitamins A, C and E found in many fruit, vegetables, nuts and eggs have been shown to help maintain healthy cells and tissue in the eye.

Recent research into two types of antioxidants known as `caratonoids` called Lutein and Zeaxanthin have shown that people who have a diet rich in these foods have a lower risk of developing age-related macular degeneration.  Lutein and Zeaxanthin can be found naturally in vegetables and fruit.  For example, Lutein can be found in yellow peppers, mango, and green leafy vegetables such as kale, spinach, chard and broccoli.  Supplementation of the minerals zinc as zinc oxide, and copper as cupric oxide, have also been shown to slow down the progression of AMD.

If you would like advice on giving your eyes the best possible nutrition, why not book to see one of the Nutrition Mission team?

Jenny Burn BSc N.Med mBANT CNHC

References

Natural News (2006) Carrots really do help you see in the dark [Online] Available from: http://www.naturalnews.com/020364.html [Accessed: 6^th May 2012]

Royal National Institute for the Blind (2012) Nutrition and the Eye [Online] Available from:  http://www.rnib.org.uk/eyehealth/lookingafteryoureyes/pages/nutrition.aspx [Accessed: 6^th May 2012]

West, K. P. (2003) Vitamin A deficiency disorders in Women and Children, Food and Nutrition Bulletin

Iron is needed by our bodies to carry oxygen around the body. It is part of haemoglobin in the blood and myoglobin in the muscles and helps in immune function, cognitive development, temperature regulation and energy metabolism. Low oxygen environments leave us very vulnerable as disease thrives in anaerobic environments so getting enough iron in our diets is very important.

Most of the iron in our body is conserved and reused, and what’s left is then excreted. The iron that’s excreted needs to be replenished daily otherwise our iron stores get depleted. This depletion is greater in menstruating women than in men, which is why many women become iron deficient, or anaemic. Iron deficiency anaemia is caused by insufficient iron in the body, which means that the body can’t produce enough haemoglobin to carry oxygen to the body’s tissues.

There are two forms of dietary iron, haem and non-haem. Haem iron is typically found in animal foods that originally contained haemoglobin such as red meats, fish and poultry. This is the most absorbable form of iron. The iron content of vegetarian diets is typically similar to that of non-vegetarians but is less bio-available. It is recommended that vegetarians ensure that their diet includes good sources of vitamin C when they eat iron-rich foods as this helps with absorption.

Care should be taken when taking supplemental iron as these can cause constipation and digestive dysfunction. Look for supplements that are in the forms of ferrous fumarate or ferrous gluconate rather than the more common ferrous sulphate, which are gentle on the digestive system.

Food sources of iron include: beef and chicken liver, kidney, clams, oysters, poultry, sardines, wheat germ, sunflower and pumpkin seeds, almonds, walnuts, spinach, broccoli, avocado, apricots, soybeans, tofu and cooked beans.

Check out the recipes in on our website for some ideas and inspiration on how to increase your iron intake.

Written by

Debi-Ann Wrigglesworth Dip CNM MFNTP MBANT

References.

Key, T.J., Appleby, P.N., and Rosell, M.S. (2006) Health effects of vegetarian and vegan diets. Proceedings of the Nutrition Society. [Online] 65, 35–41. Available from: http://www.martinfrost.ws/htmlfiles/july2008/epic_veg.pdf [Accessed on 3rd May 2012].

Osiecki, H. (no date) The nutrient bible. 7th Edition. Australia, Bio Concepts Publishing.

Weinberg, E.D. (1999) Iron loading and disease surveillance. Emerging infectious diseases. [Online] 5, 3. Available from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2640766/pdf/10341171.pdf [Accessed 3rd May 2012]

Aggression, irritability and trans fats… Does food affect your mood?

Recent research highlighted a possible link between consumption of trans fats and aggressive behaviour and irritability. Trans fats have no real nutritional value yet can be found in many foods on our supermarket shelves.

Trans fats (often labelled as hydrogenated fats) block our body’s ability to utilise essential fats and it might be through this action that they have a negative effect on our mood. Essential fats, found in oily fish and some nuts, have been linked with less anxiety and improved mood.

What other changes can we make to our diets to improve our mood?

• A simple tip is to drink more water. It seems even mild dehydration has been linked to low mood along with low energy.

• Foods containing tryptophan might give your mood a boost. Foods like turkey, nuts, tofu and shellfish. Tryptophan is needed to produce the mood-boosting chemical serotonin.

• Sipping green tea is a good addition if you want to decrease anxiety but maintain concentration. It contains L-theanine which promotes a relaxed but alert state.

• Perhaps one of the most important changes you can make to your diet when trying to maintain a positive mood is to keep your blood sugar balanced. You can do this by eating regular meals containing protein and complex carbohydrate. This will provide a steady stream of energy into your bloodstream will mean you can avoid the dips in blood sugar concentration that lead to bouts of irritability and concentration problems.

Sarah Hanratty BSc N.Med, mBANT, CNHC

References:

Trans Fat Consumption and Aggression. Golomb B A, Evans M A, White H L, Dimsdale J E (2012) PloS One March 2012 7, Issue 3, e32175

Mild dehydration affects mood in healthy young women. Armstrong LE, Ganio MS, Casa DJ, Lee EC, McDermott BP, Klau JF, Jimenez L, Le Bellego L, Chevillotte E, Lieberman HR (2012) J Nutr. 2012 Feb;142(2):382-8. Epub 2011 Dec 21

Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. (2011) Brain Behav Immun. Jul 19. [Epub ahead of print]

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I have lost count of the times I have bought tomatoes only to throw them in the bin, as they taste of nothing. When I grow my own, the smell alone makes my mouth water and the taste is amazing! Have you ever wondered why the fruit and veg you buy sometimes doesn’t go off for weeks, just kind of shrivels up a bit as it loses moisture? That would be the radiation they zap them with to make them appear fresher for longer, it doesn’t mention that on the label though does it? An estimated 20% of fruit and vegetables sold in supermarkets contain more than one kind of pesticide residue. There is also growing concerns about endocrine disrupting chemicals known as “gender bender” pesticides which can disrupt hormone levels and may even be linked to declining sperm counts, and increased rates of breast and testicular cancer.

If you are worried you do not have the time or space, all you need is a few large containers, where you could perhaps plant some tomatoes and strawberry plants, and a couple of small pots to put on your kitchen windowsill, to fill with herb plants. Think about how many times per month you purchase the fresh cut herbs from the supermarket at 70p each time? For the same price you could purchase a seed packet of the same herb and have lovely fresh herbs growing on your windowsill all year round!

If you have young children they will love getting involved with your new venture and delight at eating food they have helped to grow. So no excuses, get growing your own!

Jenny Burn BSc N.Med mBANT

References

Friends of the earth (2004) The Pesticides in Our Food, [Online] Available from: http://www.foe.co.uk/resource/briefings/pesticides_our_food.pdf [Accessed: 5.2.12]

GAPS Diet is a nutritional protocol devised by Dr Natasha Campbell McBride seven years ago based on her clinical work with individuals with autism. She found that many of her patients with autism also had digestive disturbances. Dr Campbell McBride found that when gut health improved in these individuals behavioral and sensory issues would also improve. Dr Campbell McBride found that the same protocol was also successful in improving symptoms of depression, ADHD, bipolar, schizophrenia and eating disorders.

In 1807, the psychiatrist Philippe Pinel highlighted the role our digestive system can play in illnesses which affect the brain when he said ‘The primary seat of insanity is in the region of the stomach and the intestines’. The gut-brain connection has been mostly overlooked, but now, Dr Campbell McBride’s work is gaining popularity with people all over the world.

A number of lifestyle and dietary factors can promote permeability in our gut wall and an imbalanced bowel flora. When the gut wall is ‘leaky’ this allows undigested food proteins into our bloodstream where they react with our immune system and affect liver function in susceptible individuals these toxins can cross a weakened blood/brain barrier and provoke symptoms of mental illness. Dr Campbell McBride has coined the phrase Gut and Psychology Syndrome to describe what is happening.

The level of toxicity created by a dysfunctional gut can have a profound effect on other body systems. There are many people who also have digestive dysfunction described above but their symptoms do not manifest mentally. Instead these individuals may suffer with IBS, celiac disease, allergies, eczema, chronic fatigue syndrome, arthritis and other auto-immune disorders. Symptoms tend to include fatigue, digestive disorders, muscular weakness and hormonal imbalances. These come under the umbrella term ‘gut and physiology syndrome’. Often there is overlap between the psychology and physiology syndromes.

The Gaps Diet protocol uses a comprehensive, structured diet programme along with a few chosen supplements to restore the integrity of the digestive tract along with rebalancing the resident bacteria of the gut. It focuses on removing foods that those with compromised guts find hard to digest and on consuming foods with the capacity to heal the gut and re-balance the gut bacteria. Grains are avoided, as are sugar and starchy vegetables because these contain longer chains of carbohydrate molecules that are difficult to break down.

Fermented vegetables and fermented dairy are utilised for their ability to re-instate beneficial bacteria. Many people previously intolerant to dairy produce find that they are able to tolerate fermented dairy after following the early stages of the Gaps diet. The protocol needs to be followed for at least 6 months and up to 2 years depending on the severity of the condition.

Dr Campbell McBride developed this healing protocol to help her own son who has now recovered from autism. She has worked with many patients in her Cambridge clinic over the years and has now trained Certified Gaps Practitioners through Europe, USA and Australia to help many others on their Gaps journey.

Sarah is one of only seven Certified GAPS Practitioners with the UK. Click here if you would like to talk

Sarah Hanratty BSc N.Med.  Certified Gaps Practitioner.

Dr Natasha Campbell McBride (2010), Gut and Psychology Syndrome, Medinform Publishing, Cambridge.

What’s the harm in eating too much salt? The amount of salt you eat is important because too much can raise your blood pressure which increases the risk of heart disease and stroke which are among the leading causes of death for men and women in the UK.

The reason so much salt is added to foods is less about preserving them these days and more about cheap flavouring.  The recommendation is to consume no more than 6g salt per day for an adult, which is less than a teaspoon. Many food labels show the levels of sodium instead which can be confusing and which the recommended daily intake is 2.4g sodium (converts to salt by multiplying by 2.5).

So where is the salt coming from?  Well, some foods naturally contain salt, but the problem has arisen through processed foods which are the source for three quarters of the salt in our diets.

Foods to watch out for include ready meals, soups, sauces, gravy (and stock cubes), cured meats and crisps as well as some not so obvious foods such as bread, dairy and fresh meat produce.  Generally foods in restaurants and takeaways are high in salt too.

Its very easy to get to 6g per day as illustrated here by this typical daily diet and without any salt added for cooking or from the salt cellar -

Breakfast:  Muesli and semi-skimmed milk

Lunch: Tomato soup and two pieces of buttered toast

Dinner: Pasta sauce, chicken, vegetables and pasta

Snacks: Banana and packet of crisps

Tea/Coffee: Three cups of tea with milk

So how do you reduce your salt content?  The best way is to keep away from processed foods and cook foods such as soups and sauces at home from scratch.  This way you know exactly what’s going in the foods you eat and is a much healthier option.  Also learn how to read nutritional labels on foods and look for low salt/sodium options.  Keep the salt added in cooking and at the table to a minimum.

If you think you are at risk of developing high blood pressure (which can be genetic) or if you would like more guidance on how to reduce your dietary salt levels, then please contact one of our fully qualified nutritional therapists who would be happy to help.

Zoe Rowlandson BSc. Nut. Med. MBANT

Osteoporosis is a disease of the bone, whereby the bone mineral density is reduced causing an increase risk of fractures. Broken wrists, hips and spinal bones are the most common and there are more than 230,000 fragility fractures a year as a result of osteoporosis. Approximately 3 million people in the uk are currently suffering from osteoporosis. Although many people associate it as a condition effecting older people, many younger adults and even children can be affected.

So what can you do to improve your bone health?

Well increasing calcium intake is the most common answer to this question, and yes it is important but single nutrients won`t prevent bone loss. Vitamin D, also known as the sunshine vitamin, increases intestinal absorption of calcium. Vitamin K is involved in bone metabolism, and can be found in many green vegetables along with calcium. Magnesium influences both bone matrix and calcium transport. The minerals zinc, copper and manganese are also essential.

Along with adequate intake of nutrients required for bone health, another important factor is physical exercise, specifically resistance or weight bearing exercise such as walking, tennis or weight training. These exercises stimulate your osteoblasts (bone building cells) to build new bone.

If you would like to discuss improving your diet and lifestyle to support your bone health, please contact one of our fully qualified Nutritional Therapists.

Jenny Burn BSc N.Med mBANT