The Latest Articles on Women's Health
Here are six common pregnancy myths debunked: 1οΈβ£ "You should eat for two." π Reality: While calorie needs do increase during pregnancy, it's not double! In the first trimester, no extra calories are needed. In the second trimester, you need about 300-350 extra calories , and in the third, around 450 extra calories . Quality over quantity is key! 2οΈβ£ "Heartburn means your baby will have lots of hair." π Reality : While some studies suggest a mild correlation, heartburn is mostly caused by pregnancy hormones relaxing the esophagus, allowing stomach acid to rise—not by your baby’s hair growth! 3οΈβ£ "You can't drink coffee at all." π Reality : Moderate caffeine intake (under 200 mg per day ,) is generally considered safe during pregnancy. Just be mindful of caffeine in tea, chocolate, and soft drinks too! 4οΈβ£ "You should avoid exercise to prevent harm to the baby." π Reality : Exercise is highly beneficial during pregnancy! Activities like walking, swimming, and prenatal yoga can improve circulation, reduce stress, and help with labour prep. Avoid high-risk activities, but staying active is encouraged . 5οΈβ£ "Morning sickness only happens in the morning." π Reality: Nausea can strike any time of day due to hormonal changes. Some women experience it in the evening or throughout the day. Eating small, frequent meals and staying hydrated can help! Have you heard any other strange pregnancy myths? Let me know! π 6"Pregnant women should avoid all fish." π Reality: Fish is actually highly beneficial in pregnancy because it's rich in omega-3 fatty acids (DHA & EPA) , which support baby’s brain and eye development . However, some fish are high in mercury and should be limited. β
Safe, low-mercury fish to eat (2-3 servings per week): Salmon Sardines Trout Herring Anchovies π« Fish to limit or avoid due to high mercury: Swordfish King mackerel Shark Tilefish Bigeye tuna (canned light tuna is okay in moderation!) The key is choosing low-mercury, high-omega-3 options while avoiding raw or high-mercury fish. So, don’t skip fish—just eat the right ones! π If you are pregnant and confused about pregnancy nutrition or struggling to get enough nutrients in for your growing baby Get in Touch Below
Understanding PMS: A Nutritional Approach to Easing Symptoms Premenstrual Syndrome (PMS) affects up to 75% of women at some point in their reproductive years, bringing symptoms like bloating, mood swings, fatigue, headaches, and cravings. While PMS is common, it doesn’t have to be something you just ‘put up with.’ Nutrition plays a key role in balancing hormones and easing PMS symptoms, making it possible to feel more in control of your cycle. The Role of Hormones in PMS PMS occurs due to fluctuations in estrogen and progesterone in the luteal phase of the menstrual cycle, as well as imbalances in neurotransmitters like serotonin. Inflammation, blood sugar imbalances, and nutrient deficiencies can worsen these symptoms, making diet and lifestyle interventions crucial for relief. Nutritional Strategies for PMS Relief 1. Balance Blood Sugar Levels Unstable blood sugar can contribute to irritability, fatigue, and cravings. To maintain stable blood sugar: Prioritise protein and healthy fats in each meal. Choose complex carbohydrates like quinoa, brown rice, and sweet potatoes over refined sugars. Reduce caffeine and alcohol, which can exacerbate blood sugar swings and worsen mood symptoms. 2. Support Liver Detoxification The liver plays a key role in metabolizing hormones, especially estrogen. Supporting liver function can help prevent estrogen dominance, a major driver of PMS symptoms. Include cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts. Stay hydrated and consider herbal teas like dandelion root or milk thistle. Reduce exposure to endocrine disruptors by choosing organic foods and avoiding plastic food containers. 3. Increase Magnesium Intake Magnesium helps relax muscles, improve mood, and reduce bloating. Low levels are associated with heightened PMS symptoms. Eat magnesium-rich foods like dark leafy greens, pumpkin seeds, almonds, and dark chocolate. Consider a magnesium supplement (such as magnesium glycinate) if needed. 4. Boost Omega-3 Fatty Acids Omega-3s have anti-inflammatory properties that can help ease cramps and mood swings. Include fatty fish like salmon and sardines. Add flaxseeds, walnuts, and chia seeds to meals. 5. Optimise Vitamin B6 and Zinc Vitamin B6 and zinc are essential for neurotransmitter production and hormonal balance. B6-rich foods include bananas, poultry, and chickpeas. Zinc can be found in pumpkin seeds, beef, and shellfish. 6. Prioritise Gut Health A healthy gut microbiome plays a role in estrogen metabolism and overall hormonal balance. Eat fermented foods like sauerkraut, kimchi, and kefir. Increase fibre intake from vegetables and whole grains. Avoid excessive sugar and processed foods that can disrupt gut flora. Lifestyle Tips to Complement Nutrition Exercise Regularly: Gentle movement like yoga or walking can help reduce bloating and improve mood. Manage Stress: Chronic stress can worsen PMS, so incorporate deep breathing, meditation, or journaling. Prioritise Sleep: Poor sleep can exacerbate fatigue, mood swings, and cravings. Aim for 7-9 hours per night. Final Thoughts PMS is not something you have to endure each month. Small changes to your diet and lifestyle can make a significant impact on your symptoms, helping you feel more balanced and energised throughout your cycle. If your PMS symptoms are severe, working with a nutritional therapist can help identify any underlying imbalances and tailor a plan that supports your body’s needs. If you’re ready to take control of your cycle and reduce PMS naturally, get in touch to book a consultation today!
Endometriosis is a complex and often painful condition that affects millions of women worldwide. While conventional treatments focus on pain management and surgical interventions, functional medicine takes a root-cause approach to address the underlying imbalances contributing to the disease. As a nutritional therapist ,specialising in women’s health, I help women with endometriosis navigate their symptoms through targeted nutrition and lifestyle strategies. Signs and Symptoms of Endometriosis Endometriosis occurs when tissue similar to the lining of the uterus (endometrium) grows outside the uterus, leading to inflammation, scarring, and pain. Symptoms can vary widely, but common signs include: • Severe menstrual cramps that don't improve with typical pain relief methods • Heavy or irregular periods with clotting • Pelvic pain that extends beyond menstruation • Pain during or after intercourse • Digestive issues like bloating, constipation, diarrhea, or nausea (often mistaken for IBS) • Chronic fatigue and low energy • Infertility or difficulty conceiving • Painful bowel movements or urination, especially during menstruation Many women with endometriosis struggle for years before receiving a diagnosis. Recognising these symptoms early and seeking support can lead to better outcomes. What is Endometriosis? ο»Ώ Endometriosis is an inflammatory and estrogen-driven condition where endometrial-like tissue grows in areas outside the uterus, such as the ovaries, fallopian tubes, bladder, and intestines. Unlike the uterine lining, this tissue has no way to exit the body, leading to chronic inflammation, scar tissue formation, and sometimes cysts (endometriomas). The exact cause of endometriosis isn’t fully understood, but several factors may contribute, including: • Hormonal imbalances, particularly high estrogen levels • Chronic inflammation and immune dysfunction • Gut health issues, including dysbiosis and leaky gut • Environmental toxins that act as endocrine disruptors • Genetics, as endometriosis can run in families How is endometriosis treated? There is no single test for endometriosis so it is difficult to diagnose and many women take many years to get a diagnosis. Your GP may offer pain relief, hormone treatments (the OCP or the coil). Although the OCP can reduce bleeding it does not target the root cause or drivers of endometriosis. Referral to a gynaecologist is required if symptoms severe. Diagnosis methods can be an ultrasound, MRI often leading to surgery to remove the lesions of endometriosis. How a Nutritional Therapist Approach Can Help At PaulaMcMeelNutrition my approach to endometriosis focuses on addressing the root causes and reducing inflammation to help manage symptoms naturally. Here’s How: 1. Balancing Hormones Naturally Since endometriosis is estrogen-driven, supporting hormone balance is key. This includes: • Promoting liver detoxification to help the body eliminate excess estrogen • Supporting progesterone levels with nutrient-dense foods and stress management • Avoiding xenoestrogens (synthetic estrogens) found in plastics, cosmetics, and pesticides 2. Reducing Inflammation Chronic inflammation fuels pain and disease progression. An anti-inflammatory diet can help by: • Increasing omega-3-rich foods like wild salmon, flaxseeds, and walnuts • Reducing inflammatory foods like refined sugar, dairy, gluten, and processed foods • Including antioxidant-rich foods like berries, leafy greens, and turmeric 3. Optimise the Gut Health The gut plays a crucial role in estrogen metabolism and immune regulation. Gut imbalances can worsen endometriosis symptoms. Strategies include: • Eating fibre-rich foods to support healthy digestion and estrogen elimination • Addressing gut dysbiosis with probiotics and prebiotics • Reducing gut irritants like alcohol, processed foods, and artificial sweeteners 4. Supporting Detoxification The liver is responsible for processing hormones and toxins. Nutritional support for liver detoxification includes: • Consuming cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) to enhance estrogen metabolism • Drinking plenty of water and incorporating lemon for gentle detox support • Limiting alcohol and caffeine, which can burden the liver 5. Managing Stress and Sleep Chronic stress raises cortisol levels, which can worsen inflammation and hormone imbalances. Managing stress through: • Mindful practices like meditation, yoga, or deep breathing • Priortising restorative sleep (7-9 hours per night) • Engaging in gentle movement like walking or Pilates instead of intense exercise, which can increase inflammation Final Thoughts Endometriosis is a complex condition, but with the right dietary and lifestyle strategies, you can reduce symptoms and improve your quality of life. In summary these are just a few of the ways I can help. If you’re struggling with endometriosis and need support, working with me can help you create a tailored plan to restore balance and feel your best. Would you like to explore a customised nutrition strategy for your endometriosis journey? Let’s connect
