Amber Cotton Nutrition

26/11/2024

💓 Heart Health in Menopause: The Stats You Need to Know 💓

Heart disease is the leading cause of death in women worldwide—and menopause is a critical turning point for your cardiovascular health. 🩺 In the UK, women’s risk of heart disease rises sharply post-menopause, with studies showing that over 50% of women over 50 face increased cardiovascular risk.

Why? Because the drop in oestrogen during menopause can lead to:

-Higher LDL cholesterol (the "bad" cholesterol)
-Lower HDL cholesterol (the "good" cholesterol)
-Increased blood pressure and changes in how blood vessels function

What Is Heart Disease?

Heart disease includes conditions like:
-Coronary artery disease (narrowing of blood vessels)
-Heart attack
-Stroke

🩸 Symptoms in women can differ from men: instead of chest pain, you might notice shortness of breath, dizziness, or fatigue.

How to Protect Your Heart

1. Track your numbers: Know your blood pressure, cholesterol, and blood sugar levels.
2. Prioritise exercise: Aim for 150 minutes of moderate activity per week, like brisk walking.
3. Avoid smoking: It’s one of the top contributors to heart disease.
4. Manage your stress: Practice mindfulness or deep breathing to keep cortisol in check.

💡 The earlier you take action, the better your long-term heart health. Let’s start the conversation today! 💬

Find out more at https://ambercotton.co.uk/journal/womens-heart-health

18/11/2024

Why Vitamin D Matters This Winter

My newsletter this week is all about vitamin D. Known as the “sunshine vitamin,” vitamin D is essential for much more than bone health—its reach spans immunity, mood regulation, and muscle strength, and it’s particularly crucial for those approaching or going through menopause.

🌟 Why Vitamin D is So Important

☀ Metabolic Health 🔥: There’s evidence that vitamin D may help regulate insulin production, reducing the risk of type 2 diabetes.

☀ Bone Health & Strength 🦴: Adequate vitamin D is crucial for maintaining strong bones, as it helps your body absorb and use calcium.

☀ Immunity Boost 🛡️: Vitamin D helps regulate immune responses and lowers inflammation, reducing the risk of chronic infections.

☀ Mood and Brain Health 😊: Low vitamin D levels are linked with mood disorders, including seasonal affective disorder (SAD).

☀ Muscle Strength 💪: Vitamin D supports muscle function by enhancing calcium absorption in muscle tissue, which is essential for strength and coordination.

☀ Heart Health ❤️: Vitamin D plays a crucial role in heart health by helping to regulate blood pressure and reducing inflammation in the cardiovascular system.

🌟 3 Ways to Get Enough Vitamin D This Winter

☀ Add Vitamin D-Rich Foods to Your Diet 🐟: Foods like fatty fish (salmon, sardines, trout), eggs, and red meat contain natural vitamin D. Fortified foods—such as some cereals, dairy-free milk alternatives, and orange juice—are also good options for boosting intake through diet.

☀ Go Outside During Daylight Hours ☀️: Although sunlight might not produce much vitamin D in winter, getting outside for 20-30 minutes a day can help support other areas of health, like sleep and energy levels.

☀ Take a Vitamin D Supplement 💊: Since winter sunlight in the UK isn’t strong enough for effective vitamin D synthesis, the NHS recommends a daily supplement of 10 micrograms (400 IU) from October through early spring.

DM me if you have any questions, or click the link below if you would like to find out more.

https://ambercotton.co.uk/newsletter

16/11/2024

💡 Hormones & Your Metabolic Health – It’s All Connected 💡

When we think about hormones, we often focus on oestrogen, progesterone, and testosterone. But your metabolic hormonesare just as essential for your energy, mood, and weight.

These hormones are all connected, and when one is out of balance, it can affect the others, including your s*x hormones.

📊 Key players in your metabolic health:

Insulin: Balances blood sugar; imbalances can cause fatigue, weight gain, and increased risk of diabetes.

Cortisol: Your stress hormone; too much can disrupt sleep, cause mood swings, and make it harder to maintain a healthy weight.

Thyroid hormones: Regulate metabolism; imbalances can lead to weight gain, low energy, and even hair thinning.

Appetite-regulating hormones: Ghrelin (hunger hormone) and leptin (satiety hormone) help control your appetite and weight. Disruption can lead to overeating and leptin resistance.

S*x hormones: Oestrogen, progesterone, and testosterone influence not just reproduction but mood, energy, and fat distribution.

It all starts with gut health, the foundation for balanced hormones. A healthy gut supports stable blood sugar, reduces stress on your adrenal glands, and helps regulate thyroid and appetite hormones.

By focusing on your metabolic hormones, especially during menopause, you can improve your energy, manage your weight, and feel your best. 🌿✨

Let’s look after the whole picture and thrive together! 💪💖

Find out more about your metabolic hormones on my website at https://ambercotton.co.uk/journal/the-hormone-pyramid

15/11/2024

🌸 Embracing Menopause: Your Midlife Metamorphosis 🌸

Last weekend, I hopped on an early train to London for an incredible event about women’s hormone health. ✨ We dived into the Female Story, from the ebb and flow of hormones during the menstrual cycle and fertility years to celebrating menopause as a time of transformation and empowerment. It was a day filled with deep discussions, and a renewed appreciation for the remarkable resilience of our bodies.

Did you know that in many cultures, menopause is celebrated? 🌏 Native American traditions honour postmenopausal women as spiritual leaders, while in Japan, menopause is seen as a time of renewal—a midlife metamorphosis. These perspectives remind us that menopause isn’t an end; it’s a new chapter full of opportunity.

Midlife is the perfect time to pause, tune in, and prioritise your health. Here’s how you can embrace this stage with strength:

🔄 Hormonal Balance:
Add adaptogens like maca or ashwagandha to help your body handle stress
Eat magnesium-rich foods (hello, leafy greens and dark chocolate) to ease tension
Increase fibre to support hormone elimination and balance naturally

🧠 Brain and Mood:
Fuel up with omega-3s for clearer thinking and better moods (salmon, walnuts, and flaxseed are all great options)
Spend 5–10 minutes on mindfulness daily—it can work wonders for calming anxiety
Add B vitamins to support mood-regulating neurotransmitters

💪 Joints and Bones:
Prioritise vitamin D and calcium-rich foods to strengthen your bones
Incorporate collagen—bone broth or a powder can help with joint support
Add strength training to maintain muscle and bone density

🔥 Metabolism and Weight:
Balance blood sugar with low-GI meals
Make protein a staple to preserve muscle and feel more satiated
Move daily—walk, lift weights, or enjoy yoga to keep your metabolism humming

✨ Menopause is Your Power Phase

This time in your life is about more than just change—it’s about growth, resilience, and renewal.

By giving your body the tools it needs, you can thrive like never before.

Where do you feel ready to start? Let’s navigate this empowering journey together! 💛

Get in touch at https://ambercotton.co.uk to find out more.

07/11/2024

Why Your Blood Sugar Matters

💥 Did you know? Over 7 million Brits are now living with pre-diabetes, putting them at high risk of developing type 2 diabetes. That’s 1 in 9 adults—a staggering figure that’s growing every year, according to Diabetes UK.

🩺 But here’s the thing—blood sugar isn’t just about preventing diabetes. It’s a foundation for your overall metabolic health, influencing everything from energy, sleep, weight, mood, blood pressure, and even your brain function.

Blood sugar imbalances are often undiagnosed since the symptoms are easy to mistake for fatigue or stress, but their impact on your health can be significant.

Signs Your Blood Sugar Might Be Off-Balance:
- Weight gain, especially around the belly
- Energy dips, especially after meals
- Poor sleep & frequent nighttime waking
- Persistent sweet cravings or need for caffeine after meals
- Low mood, brain fog, & concentration difficulties
- Afternoon energy dips or constant hunger
- Skin tags around the neck and armpits
- Blurry vision or feeling extremely thirsty
- Slow-healing cuts and unexplained fatigue

When you eat refined carbs and sugars, blood sugar levels spike ⬆️, prompting your pancreas to release insulin, which helps bring glucose into cells and store excess in the liver, muscles, or fat.

Frequent blood sugar spikes can lead to insulin resistance, a precursor to type 2 diabetes. Over time, this can trigger serious health challenges, including high blood pressure, hormone imbalances, chronic inflammation, and metabolic disorders.

📊 Know Your Numbers! If you’re noticing symptoms, talk to your doctor about tests like fasting glucose, HbA1c, and fasting insulin to gauge your blood sugar levels.

To rebalance your blood sugar naturally:
1️⃣ Prioritise whole foods with protein, fibre, and healthy fats.
2️⃣ Move daily, aiming for aerobic + strength training.
3️⃣ Manage stress to keep cortisol and blood sugar stable.

Blood sugar impacts every aspect of your wellness, so taking control is worth it! 🌱

Work with me to prioritise your blood sugar balance and metabolic health for a stronger, healthier you.

Get in touch at https://ambercotton.co.uk/work-with-me to find out more.

05/11/2024

Are you looking for some simple easy-to-follow guides to healthy eating? 🍅

If so then I may have just the thing you're looking for.

I've created three handy Nutritionist's Guides that you can purchase and download via my website:

- The 'Eat 30' Challenge (your simple, visual guid to transforming your diet by incorporating more diverse plant foods) 🥕

- Perfect Portion Sizes Made Simple (a 32-page easy-to-follow guide that helps you understand your perfect portion size) 🍽

- The Rough Guide to Fibre (my guide to all things fibre for better health, more energy and a happier gut) 🥝

Visit my website shop to find out more...

https://ambercotton.co.uk/shop

03/11/2024

🌟 Easy Ways to Boost Your Muscle Mass

🏃‍♀️ Did you know that short, intense exercise bursts are a great way to burn calories, lose weight, and improve your metabolic health?

🏋‍♂️ Strength training not only builds lean muscle, which burns more calories at rest, but it also improves blood sugar control, reducing fat storage and supporting long-term health.

🦴Strong muscles also protect your bones and lower the risk of osteoporosis, while improving heart health ❤️ by increasing circulation and lowering blood pressure.

Exercises such as squats, wall push-ups, lunges, calf raises, standing on one leg and using hand weights can all help to boost your strength, boost your metabolism and lead to improved fitness 💪

Learn 6 simple ways to boost your muscle mass in my latest newsletter, Notes From a Nutritionist. ⬇️

https://ambercotton.co.uk/newsletter

31/10/2024

🍂✨ Warm Up with my Spiced Butternut Squash and Lentil Soup ✨🍂

I recently made a Spiced Butternut Squash and Lentil Soup, and it’s the ideal dish for those chilly evenings. Quick to prepare, hearty, and packed with nutrients—perfect for a satisfying lunch or a simple supper after a long day.

Butternut squash is rich in vitamins A and C, both of which are essential for immune function and skin health. It's also a good source of fibre, which aids digestion and helps to regulate your blood sugar.

Serve it with toasted mixed seeds for an extra omega-3 hit.

Find the recipe on my website ⬇

https://ambercotton.co.uk/recipes/spiced-squash-amp-lentil-soup

29/10/2024

I’m Amber, a Nutritional Therapist with a focus on helping you feel your best through sustainable weight loss, boosting energy, and supporting balanced metabolic health.

My journey into this field began with a passion for helping my family thrive through food, which evolved into a full commitment when my own health changes needed attention. This led me to embark on a 4-year Nutritional Therapy diploma at the Institute for Optimum Nutrition, where I deepened my understanding of how food and good nutrition shapes our well-being.

In my practice, I help clients discover the real reasons behind their weight gain or fatigue—from blood sugar imbalances to inflammation, gut health, and stress. Together, we work to tackle these areas, which not only supports weight loss and boosts energy but also reduces the risk of issues like heart disease and type 2 diabetes in the future.

I’ll be sharing nutrition tips, wellness insights, recipes and tools for a healthier lifestyle here.But if you're curious about working together, just pop me a message or visit my website (details below).

Let’s take this journey to better health together! 💚

https://ambercotton.co.uk

02/08/2023

Having lived my entire childhood at the foot of Pen-y-Fan in South Wales, today I finally climbed to the top. Feeling very proud of myself and due to the grotty weather, there were hardly any other walkers!

31/05/2023

30/03/2023

By now, most of us know that we live in a world full of toxins. From the pesticides in our food to the chemicals in our household products, they are everywhere.

We know that toxins can be harmful to our body, but did you know that they can also be responsible for low energy levels and fatigue too?

Here are 3 ways in which toxins can deplete your energy levels and what you can do about them...

1️⃣ Toxins slow your liver detoxification process - your liver is your primary detox organ and converts toxins in the body into substances that can be eliminated in your urine, stool or bile. This process uses up many micronutrients such as vitamins B2, B3 and B12 which are also responsible for your energy levels. If these nutrients are all being used up to tackle toxins then your energy levels will decrease.

2️⃣ Toxins can damage your red blood cells which carry oxygen to other cells in the body. Without a sufficient supply of oxygen, your cells would not be able to make as much energy as you need causing you to feel tired and fatigued.

3️⃣ When your body has a high toxic load it can cause low-grade inflammation that often goes undetected but all the while can cause you to feel more tired than usual.

What can you do? 🤷‍♀️

If you want to stop toxins from depleting your energy levels and ideally eliminate them from your body, then you need to start with the basics...

💧Drink 1.5-2 litres of water every day to flush the toxins out of your body

🥦 Increase your consumption of soluble fibre such as oats and chia seeds to aid detoxification.

🥤 Ditch plastic food storage containers and water bottles - studies have found that certain chemicals can leach out of the plastic and into your food and drinks. If you have to use plastic food containers then never use them with heated food or liquids.

🧴 Be mindful about the source of household products that you use and search out natural products that are free from artificial fragrances and chemicals such as phthalates, triclosan or chlorine

What do you do to reduce your toxic exposure? Tell me in the comments below 👇🏼

If you want to find out more about how I can help you to get your energy back then visit my website https://ambercotton.co.uk