Nutrition-4Health

Nutrition-4Health The art of science and nutrition advice to changing your eating habits, bringing your body to the ?

I’m delighted to be speaking tomorrow on a topic very close to my heart: "Mental health of women in menopause – The conn...
23/05/2025

I’m delighted to be speaking tomorrow on a topic very close to my heart: "Mental health of women in menopause – The connection between brain and gut."
It’s fascinating how much our gut microbiome affects our emotions, mood, and overall well-being – especially during hormonal shifts. What happens in the gut doesn’t stay in the gut – our “second brain” sends powerful signals!

A heartfelt thank you to Energy Therapist In Ireland for the kind invitation and for having me. I’m truly looking forward to it!
Marta

Dear All,       I want to sincerely thank you for participating in our meeting on the connection between gut health, bra...
11/03/2025

Dear All,


I want to sincerely thank you for participating in our meeting on the connection between gut health, brain function, and mental well-being in women during menopause.
It was a pleasure to meet and share this time with you.

A special thank you to Isabela Garbacz for co-organizing this event with me, & preparing super tasty snacks and to M&H Kitchen Ireland for preparing such wonderful meals that made our gathering even more enjoyable.

Your engagement and curiosity made this discussion truly meaningful. I look forward to future meetings, and as soon as we confirm the date for the next event, I will be sure to let you know.

Wishing you all the best, and I hope to see you again soon!

Warm regards,
Marta

😰 Did you know? Chronic stress can disrupt cortisol production, which not only increases stress levels but also negative...
28/02/2025

😰 Did you know?

Chronic stress can disrupt cortisol production, which not only increases stress levels but also negatively impacts gut health. This creates a vicious cycle that becomes even more noticeable during menopause. An imbalanced gut microbiome can trigger inflammation, which in turn affects mood and cognitive function.

💡 The good news? We can break this cycle! Proper nutrition, relaxation, and stress management techniques help restore balance. In our upcoming workshop, we’ll share tips on how to support gut health, reduce stress, and regain mental clarity.

🌿 Nutritional therapy is about more than just food, diets are…
It’s also about learning relaxation techniques and understanding what influences our hormones. We always look for the root causes—there’s usually more than one. Gut health, cortisol levels, nutrition, and recovery are all deeply connected.
✨ What can you do right now?
✅ Try deep breathing or mindfulness exercises—studies show they help lower cortisol levels and calm the gut.
✅ Include fiber-rich and fermented foods in your diet to support a healthy gut microbiome.
✅ Prioritize rest—quality sleep and relaxation are essential for hormonal balance.
On March 8th, we are hosting a meeting dedicated to mental health. As a nutritional therapist, together with another specialist, I will talk about how you can support your mental well-being, starting with your gut.
🔗 Click here to register and learn how to feel better:

https://www.eventbrite.ie/e/mental-health-of-women-in-menopause-international-womens-day-celebrations-tickets-1256403840709?aff=oddtdtcreator

Hormones & Mood – Why menopause changes everything?⚖️ Struggling with mood swings, anxiety, or brain fog during menopaus...
25/02/2025

Hormones & Mood – Why menopause changes everything?
⚖️ Struggling with mood swings, anxiety, or brain fog during menopause? You’re not alone. Many women experience emotional rollercoasters due to fluctuating hormone levels. The drop in estrogen disrupts the delicate balance of neurotransmitters like serotonin and dopamine, which regulate mood, energy levels, and mental clarity.
🔍 How does this work?
Serotonin – Known as the "happiness hormone," it influences mood and stress resilience. Lower levels can lead to irritability and low mood.
Dopamine – Responsible for motivation and pleasure. A decline in dopamine production can result in low energy and a lack of enthusiasm.
Cortisol – The stress hormone, which may rise due to hormonal imbalances, increasing anxiety and sleep disturbances.
💬 The good news? You can support this balance through proper nutrition, relaxation, and lifestyle changes.
💡 What can you do?
✅ Start your day with a protein-rich breakfast – it helps stabilize blood sugar levels, preventing energy crashes and mood swings.
✅ Include omega-3-rich foods like flaxseeds, walnuts, or salmon – they support brain health and reduce inflammation.
✅ Prioritize relaxation – breathing techniques, meditation, and gentle walks help calm the nervous system and lower cortisol levels.
🌟 Want to learn more?
At our upcoming event, we’ll dive deep into how estrogen affects not just your physical health but also your mental well-being. Join us and take back control of your mood!
📅 Sign up here: https://www.eventbrite.ie/e/mental-health-of-women-in-menopause-international-womens-day-celebrations-tickets-1256403840709?aff=oddtdtcreator

🌱 Did you know? Your gut is often called your "second brain." It’s not just about digestion; it’s about how your gut hea...
24/02/2025

🌱 Did you know? Your gut is often called your "second brain." It’s not just about digestion; it’s about how your gut health affects your mental well-being! During menopause, this connection becomes even more important as hormonal changes affect both the gut and the brain.

💡 Why is this important?
The gut microbiome influences neurotransmitters like serotonin, which help regulate mood, emotions, and even mental clarity. When these systems are out of sync, it can lead to mood swings, anxiety, and brain fog. Research shows that an imbalanced gut can even contribute to symptoms of depression and chronic stress.

🔬 How are the gut and brain connected?
The gut and brain communicate through the vagus nerve, a direct link that allows gut bacteria to send signals influencing our mood and cognitive function. This is why supporting gut health can have such a profound impact on emotional well-being!

🚶‍♀️ Join us to learn more!
With Isabela, we're hosting an event to discuss this fascinating connection and how you can use nutrition and lifestyle to restore balance.

📅 Save your spot! Click the link to register:
https://www.eventbrite.ie/e/mental-health-of-women-in-menopause-international-womens-day-celebrations-tickets-1256403840709?aff=oddtdtcreator

   Dear Followers,Wishing you peace, health, and warmth this holiday season – may this time be filled with care for your...
23/12/2024


Dear Followers,

Wishing you peace, health, and warmth this holiday season – may this time be filled with care for yourself and your loved ones. Remember, how you feel is the most beautiful gift you can give yourself.

And don’t forget about your liver – it deserves a little break between the mince pies and Christmas pudding! 😉

After the holidays, I’ll be back with fresh knowledge and inspiration to help us care for our health and well-being together in the New Year.

Merry and healthy Christmas!
Marta 🌟

What a wonderful day it was!I’m incredibly grateful for the opportunity to be part of this beautifully organized event. ...
18/11/2024

What a wonderful day it was!

I’m incredibly grateful for the opportunity to be part of this beautifully organized event. thank you Isabela Garbacz. Huge thanks to the amazing team for their hard work Cyfert, Werecka Anna Laskiewicz —everything, from the delicious food to the seamless organization, created a truly special atmosphere.

To all the incredible women who joined us: thank you for your presence, energy, and openness. I’m so glad I could share knowledge not only about menopause but also about the bigger picture of health and well-being. I know we only touched on the basics, but that’s where every meaningful journey begins—with the first step. Together, we’re going back to the roots, reconnecting with what truly matters for our health and happiness.

Looking forward to seeing you all again soon. Let’s keep building this journey together! 💛
Marta

I would like to express my heartfelt thanks to everyone who visited me at the Polonijne Forum Zdrowia in Ireland. It was...
09/09/2024

I would like to express my heartfelt thanks to everyone who visited me at the Polonijne Forum Zdrowia in Ireland. It was truly a special day, filled with conversations and inspiration.

The discussion with Janusz (Janusz Zagórski from Independent Television) was particularly inspiring for me. I am glad I could share what nutritional therapy really is – and meet people who understood that it’s not just about another diet.

Nutritional therapy goes much deeper. It’s a way to restore balance, care for the body, mind, and soul. It’s about how we nourish not just our bodies, but also our thoughts and emotions. It’s a holistic approach that integrates a healthy lifestyle, restorative sleep, moments of relaxation, and most importantly, deep work on relationships – with others and with yourself.

It’s not about taking a few supplements and expecting miracles. It’s about conscious choices made every day, which contribute to your health, energy, and well-being. I know that much of this information can be found on the internet, but true change requires an individual approach. Each of us is different and needs something unique – that’s why I guide you step by step, tailoring every piece of advice to your personal health situation.

I look forward to our next meeting in March. See you there!
Marta

          Breakfast Inspiration! 🌅Welcome to Monday,Have you had your breakfast yet? Today, I'm sharing a breakfast insp...
05/08/2024


Breakfast Inspiration! 🌅

Welcome to Monday,

Have you had your breakfast yet? Today, I'm sharing a breakfast inspiration that I photographed.

We know how important it is to maintain high energy levels throughout the day, especially as we prepare for menopause and want to enter this phase symptom-free. A healthy, balanced breakfast is key to feeling good and staying energized.

While beets are very healthy and have many benefits, remember not to eat them every day—according to the principle: MODERATION!

✅Oxalate content: Beets contain oxalates, which can contribute to the formation of kidney stones in those prone to them.

✅Sugars: Beets are rich in natural sugars, which can affect blood glucose levels. People with diabetes or insulin resistance should consume them in moderation.

If you're struggling with your symptoms and are a woman preparing for menopause, I invite you to a free introductory conversation. Together, we can find appropriate solutions to improve your well-being and health.

Link to my calendar: https://calendly.com/20-min-free-call/adamska

See you soon! 🌸

Marta

           Recipe for a SaladConscious Salad: With Love for Yourself and NatureReflection on EatingToday, I would like t...
24/06/2024



Recipe for a Salad
Conscious Salad: With Love for Yourself and Nature
Reflection on Eating

Today, I would like to share with you an inspiration for a salad that will not only nourish your body but also encourage you to reflect on what conscious eating really means. Let’s delve deeper into what is on our plate.
Does what we eat nourish and support us, or is it just another element of a "new diet plan"?

It’s time to look at food as more than just calories and nutrients.
The next time you sit down for a meal, I encourage you to reflect.
Please ask yourself the following questions:
Does this food satisfy me?
Will I feel pleasantly full and satisfied after eating this salad?
Does what I eat give me energy or take it away?
Eating is not just about satisfying hunger. 🥦
It is an act of self-love, an act of self-care.
I encourage you to prepare this salad with full awareness and enjoy every bite.
Let this be a moment where we truly connect with what’s on our plate.
Did you know that mindless eating causes a range of illnesses and that by eating mindfully, you can tackle many gut issues?
If you are interested in deepening your knowledge about mindful eating and getting rid of your gut issues, feel free to contact me! 🙂
I always leave room for a free meeting so you can, dear ladies, taste what nutrition therapy is.
Click the link below to book a slot in my calendar:
https://calendly.com/20-min-free-call/adamska
Best regards,
Marta

Dear Moms, future Moms, and all Women,On the occasion of your special day, I would like to extend my heartfelt wishes fo...
26/05/2024

Dear Moms, future Moms, and all Women,

On the occasion of your special day, I would like to extend my heartfelt wishes for health, joy, and an abundance of love. You are all incredible, and your care, warmth, and strength make the world a better place.

I would also like to reach out to those of you for whom this day might be difficult – to those who will never become Moms.

I myself was not chosen to be a Mom, and while this can sometimes be a source of nostalgia, I have found another way to spread love. In life, there are always children who need support, or people to whom we can show kindness.

Although I don't proudly wear the title of "Mom," I have chosen to help others, and all my Clients are like my children – I care for them with all my heart. ♥

I wish you all an abundance of smiles, fulfillment, and joy every day. ♥

With all my heart,
Marta

 **The Toxic Theory Bucket of Health**Illness is a process. It doesn't come suddenly, like a bolt from the blue. Instead...
09/05/2024



**The Toxic Theory Bucket of Health**

Illness is a process. It doesn't come suddenly, like a bolt from the blue. Instead, it subtly makes itself known through symptoms like digestive issues, depression, chronic fatigue, headaches, or other ailments. It's like a quiet call from our body, 👂which we often ignore until it becomes louder in the form of conditions, such as autoimmune diseases.

But that's not all. We also add emotions, stress, unprocessed anger to our "bucket".
This all becomes part of the puzzle that eventually starts to manifest itself as illness.

🥹 When Clients come to me, they're often already at the stage of illness. They have symptoms. A lot of symptoms.
🧐 Sometimes they go from one doctor to another, sometimes they increase the number of medications they take, but they don't always feel better. We treat symptoms, but often we don't get to the root of the problem.

During 1:1 sessions, I often use the "Toxic Theory Bucket of Health" image to show how everything is interconnected and how important it is to act early, before the "bucket" overflows.
Food is medicine. Lifestyle is medicine. Let's give ourselves and our bodies a chance at health. 🌱💪

If you'd like to talk about health now, book a free 20-minute session and schedule a meeting by clicking the calendar:

https://calendly.com/20-min-free-call/adamska
----
Best regards,
Marta Adamska

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Dundrum
NATIONWIDE

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https://nutrition-4health.com/en-home

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