Aok Nutrition

18/03/2023

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25/09/2022

27/07/2022

✨Hypothalamic amenorrhea (HA)- the loss of periods due to stress on the body.✨
This stress can be due to mental stress, low body weight, underrating, over exercising and something I am seeing more frequently is- lack of carbs in the diet, even if you are eating enough calories. (carbs are really important for luteninizing hormone which triggers ovulation. Under eating also disrupts LH) 🥖🥔🍞🥯

🌸Treatments; Medically- from what I have seen in the clinic the pill seems to be the only current medical ‘treatment’ (the pill stops ovulation and gives a fake period, therefore is not a real treatment). If you have been offered something else I would love to hear about it. As bone loss is also a common side affect of HA, the pill can be a good temporary support for this, while you work on the lifestyle factors that cause HA. So many of my clients will struggle with their relationship with food + body image so it can take some time - which is ok 💕💕

🌸Treatments; Holistically
✨Increase calories especially complex carbohydrates and healthy fats. (All hormones are made of fats + think of carbs like fuel for ovulation!) the goal for HA is minimum 2000kcals per day (which I know seems terrifying for some women)
✨Reduce high intensity exercises- try slower pace workouts like yoga/Pilates. You may also need to address Low body weight.
✨Herbs: chaste berry, ashwagandha, peonia- these are just some of the herbs I use to support hormones, ovulation. I would recommend booking in with a herbalist before taking herbs 💕
✨Lastly, HA is often misdiagnosed as PCOS. In both conditions it’s common to see cysts on the ovaries, so an ultrasound should not be the only way to diagnose PCOS. A lot of clients I see get diagnosed with PCOS, only to be told at a later date that they don’t- this is why! Always get bloods checked to be sure. There are very clear markers on a blood test that will show if it is HA: LH (the hormone that triggers ovulation) will be low in HA + often it is high in PCOS ✨

💕Ep 6 of my podcast Spilling The Tea is a chat with one of my gorgeous clients Rebecca who shares her story of HA.

Any Q’s leave them below 💕💕

22/07/2022

✨GIVEAWAY Friday✨😍

I am so happy to be partnering up with ❤️

I remember seeing their products for the first time in Jan 2021 and thinking ‘ok wow, a nutritionist definitely had a part to play in these’ as they used such high quaililty nutrients along with the best dosages too 👏 I’ve been using their supplements ever since and will be stocking more of the range over the next few weeks 😍

✨Why I love them✨
✅They are made in Ireland
✅Whole range is plant based, so suitable for vegans
✅They have high quality nutrients
✅They don’t use any artificial colors, additives or binders 👏
✅All products are 100% recyclable 😍

✨To Enter✨
✅Follow
✅Tag a friend

I’ll announce the winner next Saturday ❤️❤️

03/06/2022

✨Menstrual migraines aka your body’s way of being ‘FYI your getting your period soon’ 🙄 I see this with lots of women in the clinic so here are a few tips that hopefully will help you too ❤️

🌸These migraines (like any other PMS) are generally linked with an imbalance of oestrogen + progesterone. The goal is we want AS MUCH progesterone as possible in the run up to our period BUT stress steals progesterone 😵‍💫 and it’s so easy to have to much oestrogen as this is influenced by lifestyle factors like our diet + chemicals around us and it’s also linked with poor gut health/constipation! So - as you can see it’s very easy to throw off this balance!!

My goal with clients is to support progesterone as much as we can (this will help with all kinds of PMS!)

🌸Manage stress (remember lots of intense exercise is stressful on your body!!)

🌸Magnesium 300mg daily (ideally glycinate or citrate)

🌸Chaste berry/vitex - a fab little but powerful herb - I have seen this work WONDERS for migraines! Only recommend if you have regular cycles and you are not on birth control 👌

🌸Vitamin B2 Riboflavin- also have seen this work wonders! The dosage is 400mg daily and this is more more for migrainesthan PMS

🌸Lastly, if you are someone who has tried everything and you also have a mum/sister who are migraine sufferers - reduce gluten in your diet and see if it helps! Gluten can trigger an autoImmune response (in SOME people) which can trigger migraine!

Hope this even helps one of you 😘😘make sure to tag any gals who suffer ❤️

27/05/2022

Cheers to the weekend and another herbal medicine exam done and dusted. 🤩🥂

My god life is so crazy busy at the mo 😅 (how do people have kids🙈) now I wouldn’t change it - 2014 ash would die if she could see all we were up to now!! 🥰

Have a fabulous weekend everyone 💕

25/05/2022

✨Let’s talk about… PCOS + Inositol ✨ For any of my PCOS gals this post is for you! ❤️

⭐️Inositol✨

✨What is it? It’s a naturally occurring substance in the body which is actually often added to the B vitamin family. It’s super safe + rarely has any drastic side effects 👏

✨Why do we love it? It’s one of the best supplements to help with blood sugars + insulin in the body. This is KEY for most women with PCOS as 80% of PCOS is caused by insulin resistance! 😮 As I’m sure of you are aware - one of the medical treatments of PCOS is a drug called Metformin - this works the same way I.e. it helps with insulin resistance! Although metformin is no doubt an amazing drug and can really help PCOS, it can often come with a lot of side affects (mainly digestive issues 🥴)

✨SO, what’s the take home? If you have been diagnosed with PCOS and are not on medication it would be worth adding in Inositol to your diet (ESPECIALLY IF YOU ARE TRYING TO GET PREGNANT) It’s so easy to take btw - (can go in to juice/water/smoothies etc!) the therapeutic dosage is 2000mg x2 daily (4000mg daily).

If you are on metformin and are struggling with the side effects chat to your GP/endocrinologist about inositol. I find a lot of GP’s are aware of the extensive research done on this so are very open to it 👏👏

17/05/2022

Thank you so much for all the feedback on the first episode of Spilling The Tea 💕 LOVE seeing all your comments + shares.

My goal was to start with the basics while keeping things short + sweet. In the 30 min pod I covered;

✨What a normal cycle length is
✨Ovulation and what your cervical mucous is trying to tell you!
✨Your fertile days (and now it’s actually really hard to get pregnant 😅)
✨What causes heavy periods and sore b***s
✨Why your morning coffee + cardio might be giving you PMS 🥴

💕AND SO MUCH MORE!

I will be releasing a new episode every Wednesday- kicking episode 2 off with all things ACNE! 👏 make sure to follow ‘Spilling The Tea with Aoknutrition’ on Spotify (or wherever you get your pods!) ❤️

17/05/2022

17/05/2022

Tanning while looking after the planet = yes please!! 🤩❤️

I often speak about how much I love for its 100% organic, cruelty free + vegan labels BUT did you know they they are massively in to looking after our beautiful planet too?

💧For everyone product sold, they remove 1lb plastic from the ocean.
💧They have removed over 100 TONNES plastic so far 😍
💧They employ 15 families in Goa, in Indian to help with this. That’s 15 families with a fair wage and a better life ❤️
💧Tan Organic don’t use any plastic in their products 👏 so not only are they already conscious of reducing waste - they are cleaning up OTHER peoples waste too!!

💕Such an amazing brand I am so happy and honoured to be a brand ambassador for them!

Also even without all of the above, their products are FAB! 😍😍

13/05/2022

⭐️Let’s kick of this Friday 13th with a GIVEAWAY 😍

This is courtesy of Discount Health Store], they kindly sent me collagen powder and popped in an extra one for you guys! I’ve been using this supplement since summer and I adore it = holy grail!

⭐️To enter
✨Follow Discount Health Store]
✨Tag a gal pal (you can share the prize with her!❤️

💧OK Let’s talk about Collagen...

One of the products that I absolutely love is collagen powder for skin health. I can only speak from my own experience but I notice a big difference in my skin, nails + hair when I take this religiously for a few months 😍 Our collagen production naturally starts to reduce once we hit 25 = this is why we start to age! 😅

💕DISCLAIMER; When we take a collagen supplement or eat collagen from food (protein), it doesn’t automatically go towards your skin health, it will go to where it’s needed the most!

💕 So for example, if you suffer with a lot of joint issues or poor gut health and take a collagen supplement- these issues will get priority! (Even if the collagen supplement is marketed as an anti-aging skincare hack!!) 😬 so having a well balanced diet, high in protein is key here! This is why I don’t really talk about it that much as diet is really key here too, a supplement won’t work on its own for skin health.

BUT from my perspective if there is even a 10% chance it will make me look 21 forever then I will be hooking it to my veins 🤪😂

12/05/2022

⭐️Let's talk about Folate i.e Folic Acid…

I am sure most of you think pregnancy + folic acid (which is spot on as folate is so important for babies brain + spinal cord development 👶🏼). However, there are some other really key things to know about folate…

✨The pill reduces absorption, so I always recommend taking a supplement while on the pill, even if you are not planning on getting pregnant anytime soon. Your body needs folate for the production of iron as well as a number of other things (i.e energy, skin repair) 🙌

✨MEN need it too! Research shows that men with low levels of folic acid have an increased risk of poor s***m quality (low folate = DNA damage = bad s***m😮 ). For anyone preparing for pregnancy at the moment, make sure that your other half has a supplement with folic acid in it!

✨FOLATE is better than folic acid… I have literally seen arguments online about this topic! 😵‍💫However, the research has shown time and time again that folate (i.e. the natural form of folic acid) is superior. 👏 (I am sure anyone who works with fertility or is trained in nutritional therapy will agree. My prediction is give it 10 years and all fertility supplements will be folate and no longer folic acid!)

👉WHY IS FOLATE BETTER? When we take folic acid it needs to be converted to folate BUT not everyone can do this efficiently - which can lead to deficiency or just poor absorption. The Methylfolate supplement above basically skips this step i.e it makes it super easy for the body to use. 😍

❤️Nutri Nua is is a really high quality Irish brand and x1 capsule daily of the Methylfolate supplement will give your full RDA of folate per day (400ug).

03/05/2022

Very excited to be launching a podcast next week - FINALLLLY I hear you all say 🤣 I think this would be one of the most the most common requests! ❤️ The trailer is on Spotify now (link in bio) - you can get a feel for what the pod will be all about 🤩

✨I wanted a space where you can come to listen, LOL and LEARN!! My goal is to educate and empower all of you so that you can be the fabulous females you were all designed to be 💃🔥🙌

✨We will be chatting all things periods, s*x, hormones, vaginas, fertility…. Aka all my fave topics!!

First episode will be up next week so please subscribe (link In bio) so you don’t miss out as IG algorithmic is shocking now so I’m sure only about 17 of you will see this!!!

🌸Tag your girls too, as this will basically be all of the things that we should have been taught in school!!

27/04/2022

❤️We finally have VEGAN omega 3 Fish oils🐠

👉Omega 3 are anti inflammatory as they contain two amazing fatty acids; EPA + DHA. Most vegan omega 3 is flaxseed oil - the fatty acids in this are ALA’s and the body needs to convert this to EPA + DHA… the only problem is that it’s actually not very good at doing this! HOWEVER, we now have Algae omega 3 which have EPA + DHA, just like what you get from fish 👏

🔥 Think of inflammation as anything sore, hot, painful, red, itchy… I would say that neatly every complaint that I see is made worse by inflammation!

👉These are one of the top products that I use (even though I don’t talk about them as much!!). They are my go to for;

•Inflamed skin/acne
•Period cramps and PMS
•IBS
•Hayfever
•Sore joints
•Dry skin/ brittle hair or nails

You can get these on our online shop - AokNutrition.com ❤️❤️

16/04/2022

Bank holiday feels 😍 Gals this is x2 layers of mousse washed off - it’s fab!! They have buy 1 get 1 half price offer on until Monday 😍❤️

Hope everyone has a great weekend 🤩

14/04/2022

ACNE 🙄 The cause of acne can be different for everyone (this is why what works for your friend may not work for you!) These are most common causes that I have seen over the past 8 years in clinical practise. Let me explain… ❤️❤️

🌸High androgens = caused by too much testosterone or prolactin. This acne is usually quite cystic and inflamed all month no matter what part of your cycle you are on. The pill usually works for this! (For as long as your on it 😅)

🌸Imbalance of hormones = acne before your period, which is ok for the rest of the cycle! Usually other PMS comes with this too (sore b***s, cramps, migraines, heavy periods). This is usually caused by low progesterone (watch my highlight on painful periods for tips on this!). The pill can also help this.

🌸Post pill acne = all hell breaks loose around 6 months post pill 🥴 it’s common to see irregular periods too and you can also be (mistakenly) diagnosed with PCOS! This usually calms down 12-18 months post pill 👌Anyone going through this HANG IN THERE! Don’t go back on the pill as you will be right where you are now again! (Watch my acne highlight ❤️)

🌸Poor immune system = constant infections and being run down can affect skin repair, inflammation + healing. You may also get frequent cold sores + mouth ulcers too! You need to focus on immune support - mainly ensuring your diet has everything that you need🥬🍎🍒🥦

🌸Gut Health issues = food intolerances, imbalance of good + bad gut bacteria, digestive issues, bacterial infections …. This acne is usually all over the face and the pill generally doesn’t work! If you have had lots of antibiotics or have a poor diet this might be the cause 🙁

🌸Poor skin care = this can either be not looking after your skin OR I often see clients over using skincare products (too much acids/active skincare!) make sure to always get professional advice on this as everyone’s skin is different!

Of course there are other causes too but like I said above this is what I see the most! Hopefully this will help you on your journey to fabulous skin 🤩❤️

08/04/2022

FELLOW TAN LOVERS ❤️❤️ If you suffer with congestion after wearing tan - this post is for youuuu 🤩

Another one of the reasons I adore is that they use natural plant oils that do not clog the skin the way mineral oils do (aka the oils found in most cosmetics + tans!)👏 This goes for both their body and face Tan.

I have had such good feedback from my clients who suffer with skin issues (acne + eczema) and who switched to tan organic 😍 Their products also have a lil secret ingredient (polyhydroxy acid) which acts like a very mild exfoliate to the skin! I personally LOVE both the tan and the multiuse dry oil as I have quite dry skin!

My discount code is AOK20 if you want to try any of their products. You will also get a FREE mitt with your order too!