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Bella's Nutrition

Bella is a qualified Nutritional Therapist, registered with the FNTP.

She explores the 'whole person', looking not only what you're eating but also fundamental factors such as stress, sleep lifestyle, family history and more.

10/08/2024

Following my recent post about the common signs of low magnesium, I wanted to share some key foods that are naturally rich in this essential mineral. Leafy greens like spinach, kale, and Swiss chard, along with dark green vegetables, are excellent sources of magnesium and other important minerals, making them a daily must-have in your diet 🥬🥦

In addition to leafy greens, other great sources of magnesium include nuts (especially almonds and cashews), seeds (like pumpkin seeds), legumes, whole grains, and certain fish like mackerel. Remember, soaking nuts and seeds can enhance the absorption of magnesium and other nutrients.

To recap, common signs of low magnesium include:
- Muscle aches and cramps
- Anxiety and headaches
- Muscle twitches
- Low energy
- PMS
- Sleep disturbances, including difficulty falling asleep
- Constipation
- Chocolate cravings

In some cases, supplements may be necessary to achieve optimal magnesium levels. Due to modern agricultural practices and soil depletion, many of our foods contain fewer nutrients than they did in the past, making supplementation a valuable tool for bridging nutritional gaps. However, not all supplements are created equal. In my next post, I’ll discuss the different types of magnesium supplements and what to look for when choosing one✨

Magnesium needs can vary depending on factors like age, gender, and lifestyle, so it’s important to tailor your approach to your individual needs. What’s your favorite magnesium-rich food? Share in the comments!

18/04/2023

I can bet this was the flight attendants' favorite row of passengers on the plane!

Rex, Balam, and Orly rescue dogs from the Mexican Red Cross, enjoying their flight back to Mexico 🇲🇽

I hope they got all the love from the crew ❤️

Follow our IG for More @ www.instagram.com/aflyguytravels

30/03/2023

Whilst exercise is a great tool for maintaining a healthy body composition, there are many other benefits of regular exercise that should not be overlooked!

💩Digestion: research suggests that exercise may help to relieve both abdominal bloating and constipation. Exercise has also been shown to enhance the number of beneficial microbial species within the gut and improve microbial diversity, a win-win for the microbiome!🦠

🩸Better blood sugar levels: 80% of people who don’t have diabetes are thought to experience blood glucose spikes daily, which can contribute to weight gain, hormone imbalances, mood fluctuations, sleep disturbances and even skin concerns. Moving your body within 90 minutes of eating can reduce the amount of glucose in your blood, as your muscles will use it up instead. Try going for a walk after you’ve eaten, outside or even up and down the stairs.

🧠Mood, stress, sleep: regular exercise is known to have positive effects on our mood and can also relieve stress, improve memory AND help you sleep better. Some studies have shown that exercise can be as effective as antidepressant medication in those with mild to moderate depression. Exercise also comes with a release of endorphins, which can reduce anxiety levels and leave us feeling happier and more energised.

💡Cognition: exercise may reduce cognitive decline, as it can increase the size of the hippocampus. Exercise is also now being showing to be beneficial in reducing the risk of developing both dementia and Alzheimer’s.

Do you feel better after exercising?

PMIDs: 29690792, 25739893, 33547579, 35162238, 24885250, 30232834, 33868611

14/04/2022

Small intestinal bacterial overgrowth (SIBO) is when there is an overgrowth of bacteria within the small intestine. These bacteria could have been ingested or they may have come from the large intestine below.

One of our key defenses against SIBO is stomach acid and digestive enzymes, which are the first line of defence against pathogens. If we are not secreting enough of these, for example when stressed or depleted in certain nutrients, this defence mechanism can become affected and leaves you more prone to infection. One study even found that 53% of patients who use antacids test positive for SIBO.

Gut motility is also very important when it comes to preventing SIBO, so constipation is a huge risk factor, and is always the first thing that I work on if a client presents with this symptom. If things are not moving down the gastrointestinal tract as they should be, things can start to ‘back-up’ and will lead to a host of unpleasant symptoms. If you are suffering from constipation, I would highly recommend working with a trained practitioner to support you through this.

The symptoms of SIBO are very similar to IBS, and it’s estimated that 40-80% of IBS sufferers are actually suffering from SIBO. Some key signs of SIBO could be bloating, flatulence, belching, diarrhoea, constipation, difficulty digesting fats, fatty/floating stools, nausea, fatigue, brain fog, intestinal inflammation, nutrient deficiencies.

SIBO is highly prevalent in many diseases of the gastrointestinal tract, including coeliac disease, ulcerative colitis, diabetes, hypothyroidism, chronic fatigue, fibromyalgia, IBS and liver cirrhosis.

Whilst this doesn’t mean that SIBO causes these diseases, or vice versa, there is an incredibly important link between them and it is critical to explore this.

Treatment of SIBO from your doctor involves the use of antibiotics. Nutritional therapists have been using herbal alternatives for many years with similar success.

If you feel like you may have SIBO, get in touch to see how nutritional therapy could work for you.

PMID: 21960820
PMID: 23957651

10/04/2022

A quick, throw-together lunch whilst studying. Healthy food CAN be fast food! I quickly steamed some cauliflower and cavalo nero, added it to some cooked quinoa, watercress, pickled beetroot, fresh parsley, spring onions and pumpkin seeds. Topped with extra virgin olive oil, apple cider vinegar, sea salt, black pepper, tahini and some ground cumin for yummy flavour!
Being sure to eat this away from my desk, with no distractions to ensure optimal digestion ✅

Quinoa is a great source of plant based protein and fibre, to help keep your gut bacteria happy and your blood sugar levels stable💕

30/03/2022

It’s estimated that up to 1 in 5 of us suffer from IBS.

Studies indicate that up to 94% of patients have test results suggesting a treatable, underlying diagnosis or functional problem. So it is well worth investigating and working with a health practitioner who may be able to determine what is causing your symptoms.

Studies have shown that stress is a major trigger for IBS and a recent study showed that gut-directed hypnotherapy was just as effective as a low FODMAP diet. Apps like Nerva are based around this concept and might be helpful in managing your symptoms if you feel like they get worse when you are stressed or anxious. Stress can have a huge impact on digestion by impacting gut bacteria, reducing digestive secretions and increasing intestinal permeability, which could all trigger IBS symptoms.

Studies also point towards a higher prevalence of small intestinal bacterial overgrowth (SIBO) within IBS patients. It’s suggested that 30-85% of IBS sufferers have got SIBO. This can be measured via a breath test and is absolutely something worth ruling out as it can be helped with either antibiotics or herbal alternatives.

Microbial dysbiosis is also commonly found in those with IBS, which if you go back to my previous posts, you can find out about the symptoms and what can cause is.

The vagus nerve, connecting the brain to the gut, is another key player, and loss of tone in this nerve may lead to IBS-like symptoms. Gargling, singing and humming can all stimulate the vagus nerve.

Food intolerances can also be major triggers for IBS, and I most commonly see things like gluten and dairy being problematic and there is increasing evidence to support this.

Even circadian rhythm disruptions can have a big impact on IBS, so sticking to a regular routine with sufficient sleep may be beneficial.

If you feel like you are at a loss with your IBS symptoms, drop me a DM as I would love to work together.

PMID: 24891989
PMID: 27397586
PMID: 18222125

27/03/2022

Fresh eggs and home grown rocket for breakfast. Served on some teff sourdough from .gf.bakery Can’t beat it!

Bitter foods like rocket help digestion by stimulating the liver to release bile. This means that I’m supporting the absorption of all the amazing fat-soluble nutrients from the eggs and grass-fed butter, such as vitamins A, D, K and choline- all vital for good health. Good health requires optimum absorption and in this day and age we need all the support we can get.

Bitter foods also encourage the secretion of gastrin which helps trigger the real ease of other digestive juices such as stomach acid and digestive enzymes.

Human taste buds are changing, and we don’t have such an appetite for bitter foods anymore- choosing sweet options instead. Adding bitter foods to each meal can be a great way to support your digestion, so where possible I always add them in!

Other options could be Jerusalem artichoke, dill, cumin, fenugreek, watercress, chicory, dandelion, kale, nettles or dark chocolate (85%+).

Do you enjoy bitter foods?

24/03/2022

•Possible Causes of Dysbiosis•
I couldn’t fit any more into this if I tried, but here are some of the many contributing factors to dysbiosis; meaning an imbalance of bacteria within the microbiome (in this instance- the intestinal microbiome).

Stress is a very common disruptor of the gut microbiome, and it can lead to heightened inflammation, which can trigger an increase in pathogenic bacteria that may contribute towards dysbiosis and increased gut permeability (leaky gut). This stress could be anything from emotional, physical, chemical or environmental, the body cannot always recognise the difference, and just receives a message of ‘stress’.

Poor diet is another huge contributing factor to dysbiosis. Diet determines which bacteria will thrive in the gut and studies show that diets with larger variety contribute to flourishing microbiomes, rich in beneficial bacteria. The Western diet, high in sugars, processed foods, seeds oils and low in fibre, contributes towards inflammation, poor gut diversity and leaky gut.

Medications can have a major impact within the gut, so it is important to have regular medication reviews to ensure you are on the correct medications. PPI’s, (e.g. omeprazole, lansoprazole) that are used to treat acid reflux, significantly reduce gut diversity and contribute to an unhealthy gut microbiota that could predispose to gastrointestinal infections. They are intended for short-term use, but I have had many clients on repeat prescriptions that they have been collecting for upwards of 5 years, sometimes even 10.

And in terms of the contraceptive pill, many studies have shown that those on the pill are at an increased risk of developing intestinal inflammation including Crohn’s or ulcerative colitis. A meta-analysis in 2008 found that the use of oral contraceptives was associated with a nearly 50% increase in risk of Crohn’s disease! This risk appeared to increase with longer duration of use and diminished following discontinuation.

Is there anything on this list that surprises you?

PMID: 32395568
PMID: 26658991

09/03/2022

There are many signs and symptoms that can relate to dysbiosis, but I’ve put some of the most common ones on this slide. This list is by no means exhaustive, as dysbiosis can lead to so many conditions, however these would be the most pertinent ones, whereby I would always consider the gut if someone presented with these symptoms.

Fungal dysbiosis can also occur, when the balance of yeasts within the microbiome have become disturbed. This could lead to conditions such as athletes’ foot, ear infections, thrush, vaginal infections, nail infections, itchy skin and other skin disorders.

There are constantly new studies being published that link a disrupted microbiome to an increasing list of diseases. For example, dementia has been associated with changes to the gut microbiome and increased intestinal permeability (leaky gut). Studies have also indicated an association between intestinal dysbiosis and certain autoimmune conditions, and even some types of cancer.
The same can be said for sleep disorders, mental health disorders, Parkinsons, non-alcoholic fatty liver disease, diabetes, obesity, PCOS, endometriosis etc. you name it- there’s studies on it.

A disrupted microbiome won’t always lead to these disorders, however it is important to understand that it may be a contributing factor for some people. The development of disease is often multifactorial; it is unlikely for 1 single factor to directly cause disease.

Next I will be discussing what can cause dysbiosis, as it is always important to figure out what is causing it for YOU. We are all individual and must consider our own bio-individual make-up. What causes one person’s dysbiosis, will not necessarily have the same effects in the next.

DOI 10.1016/B978-0-12-816965-0.00028-7

04/03/2022

Dysbiosis is a term used to describe an imbalance of bacteria within your microbiome that is thought to contribute towards ill health. Though often referred to in the gut, it can also involve the oral microbiome, skin microbiome, vaginal microbiome and others.

Dysbiosis has been associated with many illnesses including Crohn’s disease, ulcerative colitis, IBS, coeliac disease, allergies, asthma, metabolic syndrome or type 2 diabetes, obesity, cardiovascular disease, multiple sclerosis, and even some cancers. There are also many mental health conditions that are associated with gut imbalances.

There is no ‘perfect’ balance of bacteria that we can aim to have, as we are all completely unique and may require different levels of different bacteria. However, it has been shown that 40% of the microbial genes present in each individual are shared with at least half of the general population, which could potentially point to a ‘core microbiome’. This does make it difficult to spot dysbiosis (though it is not a clinical diagnosis), however the imbalance could involve an overgrowth in pathogenic bacteria or yeasts, reduced quantities of beneficial bacteria or a general reduced diversity of strains within the microbiome.

Unfortunately, it’s not as simple as taking a probiotic to balance everything out. There are so many reasons why the bacteria could become imbalanced in the first place, and it is important to discover the root cause. Broad-spectrum probiotics aren’t always helpful due to the fact that each bacteria has it’s own role, therefore it is much more beneficial to be strain-specific. For example, there are specific strains that are beneficial for bloating, strains that benefit the skin, strains that are helpful for those with reduced immunity, or constipation, anxiety, depression etc. You get the idea!

Localised signs of dysbiosis could include bloating, belching, nausea, constipation, diarrhoea, but I will delve into many more in my next posts.

DOI 10.1016/B978-0-12-816965-0.00028-7
PMID: 25651997
PMID: 20203603
PMID: 27122046

28/02/2022

p a n c a k e d a y 🥞

I'm so excited to share this pancake recipe with you as it’s full of healthy fats, protein and fibre to keep to nourished throughout the day.
The ground flax in them gives quite a nutty taste and the seeds add a wonderful texture.

Ingredients
- 3 heaped tbsp greek yoghurt (or substitute)
- 2 eggs
- 1 tbsp sunflowers seeds
- 2 tbsp pumpkin seeds
- 3 tbsp ground flax seed
- 1 tbsp chia seeds
- 1/2 tsp bicarbonate of soda
- 1 tbsp gluten free flour
- 4 tbsp gluten free oats
- dash of milk if required for the right consistency
- fresh berries for topping

-Whisk all of the ingredients together to form a thick porridge consistency.
-Leave to stand for 10 mins.
-Melt some butter or coconut oil in a pan on a medium heat and fry until cooked through the middle.
- Top with fresh berries and a drizzle of maple syrup

17/02/2022

In need of some simple digestion tips that could help to reduce digestive symptoms such as indigestion or bloating, as well as improving absorption of nutrients? Here are 3 simple tips that are easy to incorporate into your daily lives that could reduce things like bloating, indigestion and constipation.

😬 chewing food properly is one the easiest things that we can do and most people don’t even consider that this can have such a big impact on digestive symptoms. When we chew inadequately, food can pass through our gut partially digested or undigested. This can ferment in the gut which leads to excessive gas production, causing bloating, cramping, pain etc. Chewing also releases vital enzymes that are needed to break down our food and enable our body to utilise the nutrients.
*If you’re able to chew your food around 20 times, or until you can feel that any large bits are broken down, this could really help to improve symptoms.

📵 too many of us eat whilst scrolling on our phones, watching tv or distracted with work. Taking time to sit with and connect with our food, away from distractions is another thing that could really improve our digestion. With 30% of gastric juices being produced when we see and smell food, you can see how staring at your phone or the tv whilst eating is not going to make your gut happy!
Eating while stressed can mean that valuable energy and blood is diverted away from your digestive system, which again can hinder digestion and absorption, and is best avoided wherever possible.
*Give yourself 20-30 minutes, where possible, with no distractions for each meal.

🚶‍♂️exercise is another great tool that has fantastic benefits for your gut health and digestion. Physical activity has been shown in numerous studies to improve diversity within the gut and has also been shown to be helpful in alleviating symptoms of bloating, indigestion and constipation. Our bodies our not designed to be sitting at computers all day so getting up and walking around as much as possible can really help.
*Taking a 10-20 minute walk after your meals, your gut will thank you!

Let me know if you’ve noticed these improving your symptoms below❤️

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Healthy recipes + lifestyle

Bella’s Nutrition is a blog created which I hope will inspire you to live a healthier and happier life and to bring you my findings along the way of my Nutritional Therapist Course. Here you will find my delicious and nutritious recipes, as well as wellness and nutrition advice.

With so many rumours circulating, claiming to have the key to eating yourself healthy, it can be hard to discern fact from fiction. I’ve spent years searching for answers only to be let down by a healthcare system un-equipped to deal with nutritional needs. I hope to share my journey of discovery with you as I look at the root causes, symptoms and solutions to these dietary dilemmas.

I’m so grateful to be able to share this and that I am able to do my work within a community that shares my passion and beliefs. I hope that one day I am able to help people who were in my situation.