Women’s health isn’t a “Women’s Issue” - It’s a workplace issue

A personal one for me…

For too long, women’s health has been treated as a personal matter, something to manage quietly and individually. In reality, it shows up at work every day, influencing energy, concentration, resilience, and attendance across the working life of a woman. I speak from experience as someone who from puberty suffered from heavy and painful periods and was much later diagnosed with endometriosis and fibroids, only to be followed by early menopause and all of the joyous symptoms that came with that at 44 years old. It definitely impacted my career trajectory; the silver lining being that it inspired me to learn more about my body and eventually retrain in nutrition. Below is some of what I’ve learned along the way…

Women’s health impacts performance - not just wellbeing

Hormonal health affects far more than reproductive health. Across the menstrual cycle, during fertility journeys, pregnancy, perimenopause and menopause, hormonal changes can influence:

• Energy levels and fatigue

• Cognitive function and focus

• Stress tolerance and emotional regulation

• Sleep quality

• Attendance and engagement

These changes don’t happen in isolation; they happen during meetings, deadlines, commutes, and long working days.

In the UK, menopause alone is increasingly recognised as a workplace issue, with many women reporting that symptoms negatively affect their professional lives. But menopause is not the beginning of workplace health challenges . Earlier transitions, including menstrual health and perimenopause, also have a measurable impact on performance and retention, particularly for women in their 30s and 40s.

The cost of overlooking women’s health

Ignoring women’s health in corporate wellbeing strategies often results in:

• Increased sickness absence

• Reduced engagement and confidence

• Higher turnover of experienced female employees

• Women stepping back from progression or leadership opportunities

Supporting women’s health is not about special treatment; it’s about creating environments where people can function at their best.

Nutrition: practical, every day support

One of the most overlooked levers for workplace women’s health is nutrition.

Nutrition underpins:

• Hormone production and regulation

• Blood sugar balance and energy stability

• Stress hormone (aka cortisol) response

• Cognitive performan ce and mood

Importantly, nutrition support is not medical treatment. It complements clinical care and policy approaches, providing workplaces a practical and inclusive way to support wellbeing. Simple strategies, such as supporting regular meals, adequate protein, hydration, and balanced snacks can make a tangible difference to energy, focus, and resilience during the working day.

Supporting women at work and what organisations gain

When workplaces proactively support women’s health, the benefits are clear:

• More stable energy and focus

• Improved resilience during hormonal transitions

• Reduced absenteeism and presenteeism

• Stronger retention of experienced women

• An open culture that genuinely supports equity and inclusion

These gains are tangible, measurable, and directly linked to business performance. Small, consistent supports often have a disproportionate positive impact.

Looking ahead

Later this year, as International Women’s Day approaches, conversations about workplace support for women’s health will come into sharper focus. Organisations that understand the value of investing in women’s health; including practical nutrition and everyday support will be better placed to give women what they need and gain the benefits in return.

For now, the key takeaway is clear: women’s health is a workplace issue, and supporting it benefits everyone.

How to know if you have Candida (and what to do about it)

I've had a few clients of late who have come to me with suspected candida, and testing has lo and behold proven positive. This, alongside my own history of candida has inspired me to do a deeper dive into this pesky yeast overgrowth and explore what we can do about it. Firstly we’ll look at identifying it through testing and then eliminating it via nutritional and lifestyle strategies; as well as discussing ongoing support to prevent recurrence.

So what is Candida?

Candida is a type of yeast that naturally lives in the human body; mostly in the gut, mouth, skin and vaginal tract. In a balanced microbiome it causes no issues, but certain lifestyle or health factors can allow it to grow beyond its ideal range. When this internal balance is disrupted, people may experience discomfort or recurring symptoms.

Why does it happen?

Several factors can shift the microbiome and create conditions that favour yeast growth such as:

1. Antibiotic Use

Antibiotics can reduce beneficial bacteria in the gut, which normally help keep candida in check.

2. High Sugar or Refined Carbohydrate Diet

Candida can thrive when simple sugars (from processed foods) are readily available.

3. Stress

Chronic stress can affect digestion, immunity and the microbiome — all of which influence yeast balance.

4. Low Stomach Acid or Digestive Issues

5. Hormonal Fluctuations

Certain hormonal changes can influence the vaginal or gut microbiome, especially the menopausal transition. Long term use of the contraceptive pill can also be a factor here.

6. Weakened Immunity

The immune system naturally regulates yeast levels. When immunity is compromised, yeast can grow more easily.

7. Alcohol Intake

Alcohol can disrupt gut bacteria and irritate the gut lining.

How does it show up in the body?

Signs and symptoms can vary widely and overlap with many other conditions, which is why proper assessment is important. Some signs associated with candida imbalance include digestive symptoms such as bloating and gas alongside constipation and loose stools, and intense cravings for sugar and junk food. Itchy skin can be another sign, as can recurrent fungal skin infections. Most common can be vaginal itching, discharge and soreness as well as brain fog, fatigue and low mood.

Test don't guess

This is very often my mantra and none more so when it comes to candida. This insidious yeast can hide in even the most comprehensive of stool tests, and I've had success in identifying it via the KBMO Fit 176 blood spot test, where candida is one of the key gut barrier markers. The other super useful part of this test is that it explores food sensitivity against 176 foods, so if any of these show up as 'red' triggers they can be removed (and hopefully re-introduced) as the nutritional therapy programme gets underway.

My own candida experience

I discovered that I had candida back in 2012; I was on a health retreat and the candida spores were seen during a colonic hydrotherapy treatment (that I wouldn't necessarily recommend nowadays, but that's another blog post!). I was sent on my merry way with a diet and supplement protocol to be taken for several weeks... it did actually work and the experience was one of many that inspired my interest in natural health.

The diet however was draconian, I remember existing on eggs and wild salmon with green leafy veg, there was no sugars allowed WHATSOEVER, including the slightly starchier veg...so therefore no carbs or grains except for buckwheat and millet. To say it was miserable and anti-social is an understatement!

From then to now the science has evolved somewhat, and candida diets, while still fairly restrictive now allow some natural sugars from whole foods because they support beneficial bacteria, don't feed candida aggressively and provide antioxidants and gut supportive compounds.

But what CAN I eat?!

Dietary no-no's definitely include refined sugar, sweets, soft drinks, pastries, white carbs and alcohol; cutting these out helps to promote a less yeast friendly environment.

Depending on what has been demonstrated in food sensitivity testing I will normally recommend eating vegetables of all colours as well as lentils beans, chickpeas, quinoa, brown rice, nuts, seeds, and flaxseed. Small amounts of starchier veg and low sugar fruits such as berries, apples and pears; the focus here is on fibre rich foods to help beneficial bacteria thrive.

Antifungal foods are also super important so coconut oil, turmeric, garlic, oregano, ginger cloves and cinnamon are the order of the day.

Are Supplements necessary?

In short yes they are, and I’ll develop a plan based on severity of symptoms and this is typically done in stages; firstly to cleanse the digestive system and the liver before going in to eradicate the candida and deal with the die-off reactions (if any).  If the candida has been systemic for a long while it can form a resistant shell known as a biofilm, and oftentimes extra support is needed to break this down. We then work on supporting the gut and immune system with specific supplements and probiotics; so I’ll often recommend working with me on my 12 week programme. This is to ensure that self care measures are in place to prevent overgrowth recurrence.

And finally…

It's important to remember that candida is a normal part of the microbiome , not an enemy to eliminate, but an organism to keep in balance. When imbalance occurs, supporting the gut, immune system and diet can make a measurable difference.

If the above resonates and think that you need some tailored support please do get in touch; I offer a 15 minute no-strings free discovery chat to all new potential clients.

Supplements Aren’t Magic — But They Can Help (And Here’s How)

The world of supplements is a prominent one in nutritional therapy , and often when I see a client for the first time they'll be already taking an array of remedies with no clear reason as to why.  Sometimes on the recommendations of friends but also influencers and advertising telling them that this or that vitamin or herb will solve their health issue, or make them feel 10 years younger.   But do we all need them? The truth is, while a balanced diet is always the foundation of good health, there are times when supplements can play an important role. We’re also going into cold and flu season and we’re all feeling that we need all the help we can get to minimise the effects of the inevitable viruses.

In this post, I’ll explain when supplements may be beneficial, when they might not be necessary, and how to make informed choices. 

Food first, always

It’s important to start with the basics: no supplement can replace the power of whole foods. Fruits, vegetables, wholegrains, legumes, nuts, seeds and lean proteins provide a vast array of vitamins, minerals, fibre and plant compounds that work together to support health.

For most healthy adults, eating a varied diet can provide the majority of essential nutrients. However lifestyle, environment, individual needs and life stages mean there are situations where supplements are helpful and in some cases essential.

When Supplements Are Necessary

Here are the most common situations where supplements are either recommended or strongly advised in the UK:

Vitamin D

The NHS recommends that everyone in the UK take a daily 10 microgram (µg) vitamin D supplement during the autumn and winter months. Our bodies make vitamin D from sunlight, but between October and March the sun isn’t strong enough. Vitamin D is found in certain foods but it's hard to derive adequate amounts so supplementing is essential for bone health, immunity and muscle function. You can take either a pill, or an oral spray/drops if you prefer, and start taking that Vitamin D now to maintain your level during the winter months and cold and flu season.

B Vitamins

Folate (B9) for pre-conception and pregnancy is essential in the first 12 weeks. Vitamin B12 is essential for nerve function and the production of red blood cells. It’s mainly found in animal products, so vegans (and some vegetarians) are advised to take a B12 supplement.

Iron 

Some groups, including women with heavy periods, pregnant women, or those with a diagnosed deficiency may need supplementation. However, iron should only be taken if recommended, as too much can be detrimental as too little. There isn't normally a need for iron post-menopause, as women are no longer bleeding regularly. However so often I'll see women in this life stage who were once upon a time anaemic and still taking a multivitamin including iron - so test don't guess is my advice here.

When Supplements May Not Be Helpful 

High doses can be dangerous; e.g. too much vitamin A can damage the liver, and excess iron can be toxic. Herbal supplements aren’t harmless and risk-free either and can interfere with prescription medications including antidepressants and the contraceptive pill. Supplements should be targeted to your needs, not taken as a blanket safety net.

How to Supplement Safely

If you’re considering supplements, here are some tips for doing so wisely:

• Check quality. Look for brands that are tested for safety and purity, as well as those who don't contain too many fillers or binders, cheap isn't always cheerful and some brands are far superior to others.  In the UK, supplements are regulated as foods not medicines, so quality can vary.

• Avoid mega doses. More isn’t better. Stick to recommended daily amounts unless advised by a professional,

• Check interactions. If you’re on medication and unsure, check with your GP, pharmacist or nutritional therapist before starting anything new.

It’s worth remembering that supplements should support a healthy lifestyle, not replace it. Sleep, stress management, exercise, hydration, and a balanced diet all have a profound impact on your wellbeing. A vitamin tablet can’t undo the effects of poor sleep or a heavily processed diet.

Conclusion

Supplements can absolutely play a role in supporting your health, but they’re not a magic fix. Think of them as filling the gaps, not building the foundation.

If you’d like tailored advice on whether supplements could benefit you, I offer one-to-one consultations where we can look at your diet, lifestyle and individual requirements in detail. I also offer functional blood testing where we can take an in depth look at your blood chemistry to see what your body really needs.

Do feel free to contact me for a discovery call and we can chat x

Weight loss drugs - and how Nutritional Therapy can help

It's now August, and if there's one nutrition topic in 2025 that has divided opinion and been given the most airtime it has to be that of "weight-loss jabs" aka Ozempic, Wegovy and Mounjaro.

GLP-1 receptor agonists (to give them their correct name) were originally developed to treat type 2 diabetes, and have gained popularity as powerful weight loss aids. These medications are now frequently prescribed for individuals with obesity or weight-related conditions. But what exactly do these medications do, and how can Nutritional Therapy help?

What Are They?

GLP-1 (glucagon-like peptide-1) is a hormone that helps regulate blood sugar, slows gastric emptying, and reduces appetite. These drugs mimic that hormone, leading to:

• Reduced hunger

• Slower digestion

• Improved insulin sensitivity.

This in turn can then lead to improvements in metabolic health, such as blood glucose levels, insulin sensitivity, cholesterol and blood pressure. The "food noise" is also reduced and fewer cravings can (in theory) help establish healthier eating habits.

The downside however is side effects and common issues include

• Vomiting

• Constipation or diarrhoea

• Fatigue

More serious (though rarer) concerns:

• Pancreatitis

• Gallbladder issues

• Potential thyroid tumors (based on animal studies)

Another issue is cost; in the UK, the NHS prescription criteria is very strict and the vast majority of people are buying the drugs online (with no medical supervision) spending up to £250 per month.

How Nutritional Therapy can help

I know from clients I see in my clinic that obesity is often truly devastating, and the reasons for it can often be multi-factorial, and not just down to poor diet, excess alcohol and a sedentary lifestyle (although this of course can be the case). Weight gain can be caused by chronic health conditions, reliance on certain medications and inactivity due to both of these factors. Add the hormonal fluctuations of perimenopause and menopause into the mix and the result is a perfect storm of frustration and unhappiness.

My clinic is free of judgement and although I'm a "holistic" practitioner I can see the positive benefit that these drugs are having on many people; many of my clients are already taking other pharmaceutical drugs and I see GLP-1 as another of these that needs to be worked with.

A common side effect however is malnutrition, muscle loss and micronutrient deficiencies such as B12 and iron. As appetite is suppressed; patients tend to eat much less, and unfortunately aren't often advised about nutrient dense foods and supplements they need to implement while undergoing the weight loss transition. In an ideal world I'd love to see people use the opportunity to embrace behavioural change around diet, food choices and exercise, so that when they stop the medications sudden weight gain is mitigated leading to improved health outcomes.

So if you are taking the drugs or considering doing so I'm happy to support you without judgement. They can be life-changing for the right individual, but they work best when paired with behavioral change, optimum nutrition, and accountability.

Do feel free to book in for a chat x