As a clinical nutritionist, I regularly work with clients with mood imbalances and understand the impact that this can have on an individual's quality of life.

What I wanted to explain today is how our nutrient status plays a crucial role in mental health as neurotransmitters, also known as "happy hormones," are affected by what we eat.

The most commonly known neurotransmitters are Serotonin, dopamine and GABA. Low levels of these can all contribute to mood imbalances.

People with low serotonin may feel very flat, suffer from depression, lack enjoyment of life, and experience a low mood. Low dopamine can lead to apathy, lack of interest, low motivation, and addictive behaviours. Low GABA can cause individuals to feel uptight, anxious, overwhelmed, and they may experience an overactive mind.  I talk more in depth about these symptoms in the video below.

It's essential to have enough protein in the diet to support the production of these neurotransmitters. The amount of protein that you need on a daily basis is often more than you realise.  For vegetarians and vegans, it's crucial to consume a wide range of plant proteins each day to get the full range of essential amino acids needed for mood balance.

Sugar is another factor that can contribute to mood imbalances. It can cause blood sugar fluctuations and inflammation in the body, leading to feelings of anxiety and depression. Not only this, it can affect the cellular levels of key minerals that are crucial for neurological health.   I often recommend lowering sugar intake for individuals with mood imbalances.

Dehydration can also impact mood as the body goes into fight or flight mode when dehydrated, leading to the release of adrenaline and cortisol, which can worsen anxiety and mood imbalances. Staying hydrated is therefore essential for optimal mental health.

Stimulants like caffeine can be too excitatory on the brain, worsening anxiety and mood disorders. I often recommend reducing or eliminating caffeine intake for individuals with mood imbalances.

In my clinical practice, I support people by checking their nutrient levels and prescribing minerals and supplements to help support neurotransmitter balance. I also help individuals develop personalised diet and lifestyle plans to support their mental health, including recommendations for nutrient-dense foods, exercise, and stress management techniques.
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If you're struggling with mood imbalances, I encourage you to reach out to me to book an appointment. Together, we can work to develop a personalised plan to support your mental health and help you feel your best.

Hi there! Yesterday we talked about how good fats can help lower both high blood pressure and high cholesterol.
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Today, let's dive into the effects of glucose consumption on high blood pressure and cholesterol.

Many people don't realise that their diet is high in sugar, whether it's from sweet treats and snacks or high glucose foods like starchy carbohydrates such as pasta, bread and pastries etc.

When you consume these foods, your body is flooded with glucose, and as it's dangerous for the blood to be too high in glucose, after a complex process of storing some of the glucose away in the liver and muscles as glycogen, what`s left gets changed into triglycerides, a type of "bad" fat that cloggs up arteries and is stored around the organs.

Excess glucose becomes triglycerides

Now, here's the problem: having too high triglycerides can have a negative impact on heart health, leading to high blood pressure and high cholesterol. It also puts pressure on the organs that it is stored around.   So, having a high glucose diet is a problem for heart health.

If you've been diagnosed with hypertension or high cholesterol, it's essential to reduce your glucose and fructose intake. This means avoiding sugary drinks, sweet treats and snacks, too many starchy carbohydrates and processed foods.  Instead choose low glycaemic index foods like whole grains, vegetables, fruits, and lean protein sources.

Here's the thing, though. A lot of people don't realise they have high glucose levels or high triglycerides. That's where my happy heart health check comes in handy!

The happy heart health check tests cholesterol levels, blood sugar levels, liver function, inflammation, B12, Folate, vitamin D, and Iron levels. These tests are useful in supporting heart health as they can detect any underlying health issues and provide insight into your overall health.

Why low nutrient levels affect your cardiovascular system

It`s important to know your nutrient levels as low levels of vitamin D, folate, B12, and iron can affect cardiovascular health.

First, let's talk about vitamin D.
Low levels of vitamin D have been associated with an increased risk of hypertension, heart disease, and stroke. Vitamin D helps regulate the renin-angiotensin-aldosterone system, which plays a role in blood pressure regulation. Additionally, vitamin D deficiency can lead to increased inflammation, which is a risk factor for heart disease.

Next up is folate, which is a type of B vitamin. Folate is involved in DNA synthesis, and it helps to lower levels of homocysteine in the blood. High levels of homocysteine have been linked to an increased risk of heart disease. Low levels of folate can lead to high homocysteine levels, and this can be a risk factor for heart disease.

Moving on to B12.   B12 is important for red blood cell production, and it also plays a role in the synthesis of DNA. Low levels of B12 can lead to anaemia, which means there aren't enough red blood cells in the body to carry oxygen to the organs. This can put a strain on the heart, as it has to work harder to pump blood around the body.

Finally, iron is another essential nutrient for heart health. Iron is a component of haemoglobin, which is the protein in red blood cells that carries oxygen. Low iron levels can lead to anaemia, which, as I mentioned before, means there aren't enough red blood cells in the body to carry oxygen. This can lead to fatigue, shortness of breath, and chest pain, all of which can put a strain on the heart.

If you're concerned about your nutrient levels, it's a good idea to get a blood test to check your levels and take steps to improve your intake if needed.

Why is a liver function test included?

The liver metabolises fats, and if it's not working optimally, cholesterol can build up. It also deals with glucose, which can affect blood pressure and cholesterol levels.

That's why the health check includes a one-to-one session with myself, I will assess your test results and you'll be guided and supported with advice and supplement recommendations to address any low nutrient levels or anything else that shows up.
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In summary, a high glucose diet can be detrimental to your heart health. To reduce your risk of hypertension and high cholesterol, it's crucial to reduce your glucose and fructose intake. And don't forget, book your happy heart health check to ensure your heart is healthy and happy!
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Morning everybody. 
If you have been diagnosed with high blood pressure or high cholesterol, you might feel quite unnerved by that and be wondering if there`s anything you can do to help yourself.  This topic is a large one that I`m going to break down over different posts, but the first thing I wanted to address was the balance of Good and bad fats.

Most people immediately start to reign in their fat content in their diets when getting a diagnosis like this, but it`s important to know that “good fats” will actually help to lower your cholesterol and should actually be increased.
 
Good fats to lower cholesterol
 
So, first, it's important to understand that there are two main types of cholesterol in your body: HDL, or "good" cholesterol, and LDL, or "bad" cholesterol. HDL cholesterol actually helps to remove LDL cholesterol from your bloodstream and therefor lower your blood pressure, so it's important to have high levels of HDL cholesterol.
  
Now, here's where good fats come in. Unsaturated fats, which are found in foods like nuts, seeds, avocados, and fatty fish, have been shown to increase levels of HDL cholesterol in the body. This is because when you eat unsaturated fats, they can actually replace some of the saturated and trans fats in your diet, which can increase your levels of LDL cholesterol.

Unsaturated fats can also help to lower your levels of triglycerides which can contribute to the development of high cholesterol. When you have high levels of triglycerides in your bloodstream, your liver produces more LDL cholesterol, which can build up in your arteries and increase your risk of heart disease. By lowering your levels of triglycerides, unsaturated fats can help to reduce your overall risk of high cholesterol and heart disease.
 
Good fats to lower high blood pressure

Diets that are high in unsaturated fats have been shown to help reduce blood pressure levels in people with hypertension.
One way that unsaturated fats can help lower blood pressure is by improving the function of your blood vessels. When you consume unsaturated fats, they can help your blood vessels to dilate, or widen, which can improve blood flow and reduce blood pressure. Additionally, unsaturated fats can help to reduce inflammation in the body, which can also contribute to lower blood pressure levels.
 
Bad fats

Bad fats, also known as saturated and trans fats, can contribute to high cholesterol and high blood pressure, which are both risk factors for heart disease.

Let me explain how...

Saturated fats are found in foods like butter, cheese, red meat, and full-fat dairy products. When you eat too much saturated fat, it can raise your levels of LDL cholesterol, which is the "bad" cholesterol that can build up in your arteries and increase your risk of heart disease.
Saturated fat can also contribute to high blood pressure, as it can cause your blood vessels to become stiff and narrow, which makes it harder for your heart to pump blood through your body.
Trans fats are found in processed foods like fried foods, baked goods, and snack foods.
They're often listed on ingredient labels as "partially hydrogenated oils."

Like saturated fats, trans fats can increase your levels of LDL cholesterol and contribute to high blood pressure. They can also decrease your levels of HDL cholesterol, which is the "good" cholesterol that helps to remove LDL cholesterol from your bloodstream.

When you consume a diet that's high in bad fats, it can lead to the build up of fatty plaques in your arteries. These plaques can cause your blood vessels to become narrower and stiffer, which makes it harder for blood to flow through them. As a result, your heart has to work harder to pump blood through your body, which can lead to an increase in blood pressure.

Additionally, bad fats can contribute to inflammation in the body, which can also contribute to high blood pressure. When you consume too many saturated and trans fats, it can cause your body to produce more inflammatory chemicals, which can damage the walls of your blood vessels and increase your risk of hypertension.
 
To sum up

Good fats, such as monounsaturated and polyunsaturated fats, can be beneficial for lowering high blood pressure and cholesterol levels.
These healthy fats can help to improve the function of blood vessels and reduce inflammation in the body, which can contribute to lower blood pressure and cholesterol levels.
To incorporate more healthy fats into your diet, choose foods like fatty fish, nuts, seeds, avocados, olive oil, and flaxseed.
At the same time, it's important to limit your intake of bad fats, like saturated and trans fats, which can contribute to high blood pressure and cholesterol.
​By making simple dietary changes and being mindful of your fat intake, you can help reduce your risk of heart disease and protect your overall health.

Hello everyone, and happy Valentine's Day!

As a clinical nutritionist and functional medicine practitioner, I am passionate about helping people take care of their hearts, and what better day to talk about heart health than on this special day?

An amazing organ

The human heart is truly a marvel of nature, full of magic and mystery. From very early on in our growth in the womb, our hearts begin to beat, and they keep beating tirelessly for nearly a century.

The heart is a muscular organ that pumps blood throughout the body, delivering oxygen and nutrients to our cells and carrying away waste products. It's an incredibly efficient machine that can pump more than 2,000 gallons of blood through our bodies every day.

What's even more amazing is how the heart starts beating in the womb, even before our brains have fully formed. The heart develops from a tiny cluster of cells that grow and divide, eventually forming a complex network of blood vessels and chambers that work together to keep us alive.

Once the heart is fully formed, it begins to beat on its own, regulated by electrical impulses that originate in a small area of specialised cells called the sinoatrial node. These electrical signals travel through the heart, causing it to contract and relax in a rhythmic pattern that we know as our heartbeat.

The heart is so important to our survival that it's protected by a bony cage, the ribcage, and surrounded by a sac called the pericardium. The heart also has its own blood supply, with two main coronary arteries that deliver oxygen and nutrients to the heart muscle itself.

Despite all of the work it does, the heart is incredibly resilient and adaptable, able to adjust to changing circumstances and even regenerate some of its own cells. It's no wonder that the heart has been the subject of fascination and awe for centuries, with many cultures considering it the seat of the soul and the source of our deepest emotions. 

Our emotions and our heart health

Emotions can have a profound effect on the heart, both in the short-term and over the course of our lives. When we experience strong emotions, such as fear, anger, or joy, our heart rate and blood pressure can change in response. For example, when we're stressed or anxious, our bodies release hormones like cortisol and adrenaline, which can increase our heart rate and blood pressure, putting extra strain on the heart.

Over time, chronic stress and negative emotions can take a toll on the heart and increase the risk of heart disease. In fact, studies have shown that people who experience high levels of stress and negative emotions are more likely to develop heart disease than those who are able to manage their stress and maintain positive emotions.

Broken heart syndrome

People can experience an actual physical reaction in response to extreme emotional distress that can lead to a condition known as broken heart syndrome, also called stress-induced cardiomyopathy or Takotsubo cardiomyopathy. This condition is a temporary and reversible weakening of the heart muscles, which can be triggered by an emotionally stressful event, such as the loss of a loved one or a sudden trauma.

Broken heart syndrome can cause symptoms similar to those of a heart attack, including chest pain, shortness of breath, and an irregular heartbeat. However, unlike a heart attack, broken heart syndrome doesn't typically involve blockages in the coronary arteries. Instead, the heart muscle is affected by a surge of stress hormones, which can cause it to weaken and enlarge.

Although broken heart syndrome is usually a temporary condition and doesn't typically cause long-term damage to the heart, in rare cases, it can lead to complications such as heart failure, heart arrhythmias, or even death. The exact causes of broken heart syndrome are not fully understood, but it's thought to be related to a combination of physical and emotional factors.

Heart disease

Heart disease is a significant health concern, and there are various risks that can contribute to its development. These include high cholesterol levels, blood sugar imbalances, low nutrient status, poor liver health, and chronic inflammation.

Symptoms of heart problems can vary, but they can include chest pain, shortness of breath, fatigue, palpitations, dizziness, and swelling in the ankles or legs. If you're experiencing any of these symptoms, it's important to visit your GP as soon as possible. Chest pain should always be checked by emergency services, as it could be a sign of a heart attack

To reduce the risk of heart problems, there are certain lifestyle factors that we can focus on, such as adopting a healthy diet - For example, a diet rich in whole, nutrient-dense foods such as vegetables, fruits, lean proteins, and healthy fats can help reduce inflammation, support healthy blood sugar levels, and improve cholesterol levels.

Additionally, regular exercise, stress management, quitting smoking, watching alcohol intake and getting quality sleep can also play a significant role in keeping our hearts healthy. It's also important to manage our emotions and stress levels to help to keep our heart healthy. This can include practices like mindfulness meditation, yoga, and other relaxation techniques, as well as finding healthy ways to express our emotions and connect with others.

Heart Health Check

As a clinical nutritionist and functional medicine practitioner, I offer a comprehensive blood test that can help assess your heart health.
This test includes lipid levels, blood sugar levels, CRP (C-reactive protein), liver function, and key nutrients that are important for heart health.

Once we have the results of the test, we'll have a one-to-one consultation to discuss the findings and provide clinical advice on how to improve your cardiovascular health. You can read more about this by clicking the link below.

In short...

The human heart is an amazing organ, capable of working tirelessly for nearly a century, and sustaining our lives with its tireless beat. It truly is a marvel of nature, and one that we should cherish and care for throughout our lives.
By taking care of our emotional and physical health, we can help protect our hearts and live full, joyful lives.

In Eastern philosophy, the heart is seen as the centre of our being, and maintaining its health and balance is crucial for our overall well-being.   In Traditional Chinese Medicine, the heart is associated with the emotion of joy and is considered the most important of the body's organs. When the heart is healthy and balanced, we feel happy, fulfilled, and connected to the world around us.

So, on this Valentine's Day, let's focus on loving our hearts and taking care of them as best we can.

If you're concerned about your heart health or just want to be proactive in keeping your heart healthy, please reach out to me, and we can work together to develop a plan that's tailored to your unique needs.

Hi!  This morning I wanted to talk to you about the effects of low testosterone in men.

In clinic, I see men who are suffering from symptoms of low testosterone that really implicates their quality of life.
Testosterone is a crucial hormone for men and plays a key role in maintaining good health, both physically and mentally.

Here are just a few of the ways that testosterone can positively impact men's health:

• Increases muscle mass: Testosterone plays a vital role in building and maintaining muscle mass, which is essential for overall physical strength and fitness.
• Improves bone density: Testosterone helps to increase bone density, which reduces the risk of osteoporosis and fractures.
• Boosts libido: Testosterone is also known to boost libido, which can enhance sexual function and performance.
• Promotes mental health: Testosterone has been shown to positively impact mood and cognitive function, which can improve overall mental well-being.
• Regulates fat distribution: Testosterone helps regulate the distribution of body fat, which can help maintain a healthy weight and reduce the risk of obesity-related diseases.
• Supports cardiovascular health: Testosterone has a beneficial impact on heart health, reducing the risk of heart disease and other cardiovascular conditions.

 
Symptoms of low testosterone in men

Testosterone levels in men often fall over time, and for some men, the drop is quite sharp. Low testosterone, also known as hypogonadism, can cause a range of symptoms in men. Some common symptoms include:

• Low sex drive: A decrease in libido and sexual desire is a common sign of low testosterone.
• Erectile dysfunction: Testosterone plays a crucial role in sexual function, and low levels can lead to erectile dysfunction.
• Fatigue: Low testosterone levels can cause fatigue and decreased energy levels, making it difficult to get through the day.
• Decreased muscle mass and strength: Testosterone plays a key role in building and maintaining muscle mass, so low levels can lead to a decrease in muscle mass and strength.
• Increased body fat: Low testosterone levels can cause an increase in body fat, particularly in the abdominal area.
• Decreased bone density: Testosterone helps to maintain bone density, so low levels can lead to weaker bones and an increased risk of osteoporosis.
• Depression and mood changes: Low testosterone levels can cause mood changes and feelings of depression, impacting overall mental well-being.
• Decreased body hair and beard growth: Testosterone helps regulate hair growth, so low levels can result in decreased body hair and beard growth.

 
How diet and lifestyle affect testosterone levels

There are several factors related to diet and lifestyle that can lower a man's testosterone levels, including:

• Poor nutrition: A diet lacking in nutrients and high in processed foods, sugar, and unhealthy fats can contribute to lower testosterone levels.

 

• Obesity: Excess body fat, particularly in the abdominal area, can lead to decreased testosterone production.

 

• Lack of exercise: Regular physical activity and exercise are important for maintaining optimal testosterone levels, and a sedentary lifestyle can lead to decreased testosterone production.

 

• Stress: Chronic stress and high cortisol levels can negatively impact testosterone production, leading to lower testosterone levels.

 

• Alcohol consumption: Excessive alcohol consumption has been shown to lower testosterone levels, so it's important to limit alcohol intake.

 

• Lack of sleep: Poor sleep quality and inadequate sleep have been linked to lower testosterone levels, so it's important to prioritise sleep and maintain a healthy sleep routine.

 
 
What can you do about it?

By making changes to your diet and lifestyle, you can help to maintain optimal testosterone levels and support overall health. Eating a nutritious diet, engaging in regular physical activity, managing stress, limiting alcohol intake, and prioritising sleep can all help to support healthy testosterone levels.

How can I help?

I offer a Men's Health Consultation, which includes a finger-prick blood test kit that can be done from the comfort of your own home and sent to the laboratory for analysis. This test measures not only your testosterone levels, but also other hormones and key nutrients that can cause similar symptoms when deficient, as well as a PSA check to monitor your prostate health.  You can read more about what is included in the blood test by clicking the link below. 

You will also receive a short consultation where I will review the results of your test and work with you to create a personalised plan to support your health. This might include dietary changes, supplementation, and lifestyle modifications, all aimed at optimising your testosterone levels and overall wellbeing.
If your testosterone levels are clinically low, I will also refer you to your GP.

So, if you're experiencing symptoms of low testosterone and are ready to take control of your health, think about some of the dietary and lifestyle advice I mentioned above and get in touch. Let's work together to help you feel your best!

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Hello everyone!
As a nutritionist, I wanted to talk to you today about the importance of supplementing with Vitamin D during the winter months, here in the UK.

Vitamin D is often referred to as the "sunshine vitamin" because it is produced in our bodies when our skin is exposed to sunlight. However, even on the sunniest of days in the UK, it is impossible to get enough Vitamin D from the sun alone.
This is due to the latitude of the UK, which means that the sun is not strong enough for our bodies to produce Vitamin D for much of the year. During the winter months, the shorter days and limited sun exposure only compound this issue. This is why supplementing with Vitamin D during these months is so important.

Some food sources of Vitamin D include fatty fish such as salmon and mackerel, egg yolks, and fortified foods such as milk and orange juice. However, it can be difficult to get enough Vitamin D from food alone, especially for those following a vegetarian or vegan diet.

Low levels of Vitamin D can result in symptoms such as fatigue, weak immune system, hormonal imbalances, and even a low mood. In addition, scientific studies have shown a relationship between low Vitamin D levels and an increased risk of cancer. This is why it's so important to make sure that you're getting enough of this essential nutrient.

As a nutritionist and functional medicine practitioner, I offer Vitamin D testing and injections to help my clients ensure that they're getting optimal levels of Vitamin D. It's important to note that the acceptable range for Vitamin D set by doctors is not necessarily the optimal range, and many people report feeling better and having improved health when they have optimal levels of Vitamin D.

For those following a vegetarian or vegan diet, it's especially important to pay attention to your Vitamin D levels. As part of my vegetarian and vegan health check, I can check your Vitamin D levels and make recommendations for supplements or fortified foods to help ensure that you're getting enough of this essential nutrient.

So, if you're feeling tired and run down this winter, consider supplementing with Vitamin D and make sure that you're getting enough of this essential nutrient for immune health, hormone balance, better energy and a balanced mood.

Hi there!
As a nutritionist, I am often asked about the specific nutrient needs of those who follow a vegetarian or vegan diet. While plant-based diets can provide many health benefits, they do require some extra attention to certain nutrients in order to maintain optimal health. Here are a few key points to keep in mind:

Some people absolutely thrive on a plant-based diet and that is great.  However, in clinic, I often see individuals who follow a plant-based diet become deficient in certain nutrients. This is because some nutrients that are abundant in animal products are not as easily found or absorbed from plant-based sources.

Here's a closer look at some common nutrient deficiencies in those following a plant-based diet:

Vitamin D: Vitamin D is primarily obtained through exposure to sunlight.  However, in the Northern hemisphere it is impossible to gain vitamin D from the sun from the end of October until the middle of March. 
Food sources are largely animal -based products, such as oily fish and beef, but it can also be found in some mushrooms and fortified foods. However, those following a strictly plant-based diet may not get enough vitamin D from these sources, leading to a deficiency.

Symptoms: Vitamin D is crucial for bone health and helps the body absorb calcium. A deficiency in vitamin D can cause weak bones, bone pain, muscle weakness, and increased risk of fractures. It can also lead to extreme fatigue, poor mood, and a weakened immune system.


Vitamin B12: Vitamin B12 is not naturally present in plant foods and is primarily found in animal products. Strict vegetarians and vegans may not get enough B12 without the use of supplements. Vitamin B12 is essential for healthy red blood cells, nerve function, and DNA synthesis.

Symptoms: Low levels of B12 can cause symptoms such as fatigue, breathlessness, brain fog, poor mood, poor sleep and memory loss. In severe cases, a B12 deficiency can lead to anaemia, nerve damage, and even permanent neurological damage.

Iron: While plant-based sources of iron are available, such as legumes and dark, leafy greens, the type of iron found in these sources is not as easily absorbed as the iron found in animal products. This can lead to an iron deficiency, especially in individuals who do not consume enough iron-rich plant foods or who have difficulty absorbing iron.

Symptoms: Iron is essential for carrying oxygen in the blood to our cells and tissues. Low levels of iron can cause fatigue, breathlessness, headaches, and hair loss. In severe cases, anaemia can develop, leading to pale skin, weakness, and increased risk of infections.


Zinc: Zinc is important for a healthy immune system and wound healing, and is found in animal products like meat and dairy. Plant-based sources of zinc, such as whole grains, legumes, and nuts, are not as easily absorbed.

To ensure adequate zinc intake, it's important for vegetarians and vegans to eat a variety of zinc-rich plant foods, however the quantities needed can not always raise zinc levels sufficiently. 

Symptoms: Low zinc levels can lead to a range of symptoms and health problems, including:

• ​​Weak immune system: Zinc is essential for a healthy immune system, and low levels can lead to increased susceptibility to infections and illnesses.
• Slow wound healing: Zinc plays a key role in the healing of wounds, and a deficiency can slow down the healing process.
• Poor sense of taste and smell: Zinc is important for the functioning of the taste buds and the sense of smell, and a deficiency can lead to a decreased ability to taste and smell.
• Skin problems: Low zinc levels can cause a variety of skin problems, including acne, eczema, and rashes.
• Mental health issues: Zinc is involved in brain function and can impact mood and mental health. Low zinc levels have been linked to depression, anxiety, and other mental health problems.
• Hormonal imbalances: Zinc is involved in the production of hormones, including testosterone, insulin, and thyroid hormones. A deficiency in zinc can disrupt the balance of these hormones, leading to hormonal imbalances and related symptoms.

Protein: Protein is an essential nutrient that plays a crucial role in the functioning of the human body. It is involved in building and repairing tissues, producing hormones and enzymes, and maintaining a healthy immune system.

In terms of mood and hormone balance, protein is important because it helps regulate the release of neurotransmitters, which are chemicals in the brain that regulate mood and emotions. Adequate protein intake is necessary for the production of serotonin, dopamine, and norepinephrine, which are neurotransmitters that play a role in regulating mood, energy levels, and stress response.

Protein is also important for hormone balance because it helps regulate the levels of hormones, such as insulin and cortisol, in the body. Insulin, for example, helps regulate blood sugar levels and is essential for overall health and wellness. Cortisol, on the other hand, is a stress hormone that is involved in the body's response to stress and can impact mood and energy levels if its levels become imbalanced.

Symptoms: Low protein intake can result in a range of symptoms, including:

• Fatigue and weakness: Protein is important for energy production, and a deficiency can result in fatigue and weakness.
• Muscle wasting: Protein is important for maintaining muscle mass, and a deficiency can result in muscle wasting and weakness.
• Slow wound healing: Protein is important for tissue repair, and a deficiency can result in slow wound healing.
• Poor immune function: Protein is important for immune function, and a deficiency can result in a weakened immune system and increased susceptibility to infection.
• Oedema: Protein is important for fluid balance in the body, and a deficiency can result in oedema (swelling) in various parts of the body.
• Anaemia: Protein is important for the production of red blood cells, and a deficiency can result in anaemia.
• Hormonal imbalances: Protein is involved in hormone regulation, and a deficiency can lead to hormonal imbalances and related symptoms.

Omega-3 Fatty Acids: Omega-3 fatty acids are essential for brain and heart health, and are found in high amounts in fatty fish. While it is possible to get some omega-3s from plant sources like chia seeds, flaxseeds, and walnuts, many vegetarians and vegans choose to take a supplement to ensure they are meeting their needs as the quantities of plant based options needed would be very large.

Symptoms: Low levels of essential fats can lead to a range of symptoms, including:

• Dry skin: Essential fats are important for skin health and a deficiency can lead to dry, flaky, and itchy skin.
• Joint pain and stiffness: Essential fats play a role in reducing inflammation in the body, and a deficiency can result in joint pain and stiffness.
• Mood changes: Essential fats are involved in regulating mood, and a deficiency can lead to feelings of depression, anxiety, and irritability.
• Poor memory and concentration: Essential fats are important for brain health and a deficiency can result in memory problems and difficulty concentrating.
• Fatigue and weakness: Essential fats are involved in energy production and a deficiency can result in fatigue and weakness.
• Hormonal imbalances: Essential fats play a role in hormone regulation and a deficiency can lead to hormonal imbalances and related symptoms.
• Heart health issues: Essential fats are important for heart health and a deficiency can increase the risk of heart disease.

Testing

I highly recommend that all vegetarians and vegans have their blood levels checked regularly for vitamin B12, vitamin D, and iron. This is because, unlike animal products, many plant-based sources of these nutrients are not as easily absorbed by the body.

Vegetarian/vegan health check service

As a Clinical Nutritional Therapist, Associate Naturopath and Phlebotomist, I offer a comprehensive health check especially for vegetarians and vegans. 

The health check includes a finger-prick blood test that can be done at home, which is then sent to a leading laboratory for analysis. This test helps to identify any deficiencies in essential nutrients that people on plant-based diets may be lacking.

By monitoring these levels, I can help ensure that you are getting all the nutrients that you need to maintain optimal health.

In addition to the finger-prick blood test, the health check also includes a one-to-one consultation with myself. During this consultation, I will review the test results and provide you with personalised recommendations for improving nutrient intake and overall health.

Whether you are looking to optimise your plant-based diet or simply maintain good health, my expertise and guidance can help you achieve your goals.

What`s tested?

Zinc is not included in the test as measuring zinc levels through blood is not always an accurate way to determine a person's zinc status. This is because blood zinc levels can fluctuate rapidly and do not always reflect the body's total zinc stores.

Additionally, the body tightly regulates blood zinc levels, meaning that even if a person has low zinc stores, their blood levels may still appear normal. This makes it difficult to accurately assess a person's zinc status through a simple blood test.

For these reasons, measuring zinc levels through a blood test is not considered to be the most accurate way to determine a person's zinc status. Instead, other methods, such as hair or nail analysis, may be more reliable indicators of a person's zinc status.

The test includes:

• Vitamin B12
• Vitamin D
• Ferritin (stored Iron)
• Total protein
• Albumin
• Globulin

Regular blood tests can help detect any low levels in these nutrients and allow for early intervention. If levels are low, I can recommend dietary changes or supplements to help bring levels back to normal so that you have more energy, vitality and motivation once again.