Anca Vereen Health Tips

How Nutrition Supports Hormone Regulation in Perimenopause

Thu, 11 Dec 2025 02:22:39 GMT

This is a subtitle for your new post

One of the most common things I hear from women in perimenopause is that their body no longer responds the way it used to.
Energy shifts, sleep changes, emotional tolerance becomes thinner, and the foods that felt perfectly fine ten years ago suddenly feel too much.

When I sit with women and map out what is happening, it becomes obvious how deeply nutrition is influencing their hormonal experience.
Hormones do not regulate themselves independently.
They rely on fuel, micronutrients, steady blood sugar, a responsive nervous system, and a liver that is not overloaded.

The moment we bring these pieces back into balance, the body begins to settle again.

Blood Sugar Stabilit y Is One of the Strongest Levers for Hormone Balance

Sharp rises and drops in blood sugar push cortisol up.
Once cortisol takes the lead, progesterone becomes less effective and mood becomes more reactive.

Women often describe feeling:

• Irritable
• Edgy
• Wired but exhausted
• Hungry but unsatisfied
• Foggy
• More anxious

A protein anchored breakfast alone can shift this dramatically.
It creates biochemical stability and gives the brain a reliable fuel source, which is essential during this stage.

Your Body Needs More Protein Now

Protein supports neurotransmitters, muscle mass, metabolism, blood sugar, and hormone production.
Many women simply are not eating enough of it to match their needs in midlife which gently increase.

Once protein intake improves, women often report steadier mood, better energy, fewer cravings, deeper sleep, and an overall sense of being more regulated.

Healthy Fats Support Hormones and the Brain

Hormones need fat to function.
Omega threes in particular support mood, cognition, inflammation, and hormone signalling.

Increasing foods like flax, hemp, macadamia nuts, pumpkin and sunflower seeds, avocado, and quality plant oils often leads to clearer thinking, more emotional steadiness, and less inflammatory discomfort.

Micronutrients That Matter for Hormone Stability

Most women have several nutrient deficiencies and imbalances as they enter perimenopause.
These deficiencies become amplified during hormonal transition.

Below are the nutrients I test for most often in clinic:

Magnesium

Supports sleep, nervous system recovery, blood sugar control, and muscle relaxation.
Low magnesium often presents as irritability, cramps, headaches, restlessness, or shallow sleep.

Zinc

Supports hormone metabolism, immune function, neurotransmitters, and appetite regulation.
Low zinc can feel like low mood, low resilience, or emotional overload.

Copper

Copper is essential for energy production, iron absorption and metabolism, antioxidant protection, and stress resilience.
Low copper can contribute to fatigue, low mood, poor iron status, and hormonal instability.
It must remain balanced with zinc, magnesium and iron, which is why proper testing is important.

Iron

Vital for oxygen delivery and cognition.
Low iron amplifies fatigue, brain fog, headaches, emotional reactivity, and anxiety.

B vitamins

Support detoxification of hormones, energy production, cognition, and nervous system health.
Low B vitamins often show up as overwhelm, forgetfulness, irritability, and exhaustion.

Correcting these nutrient gaps often brings women back online far faster than they expect.

Your Liver Shapes Your Hormonal Symptoms

The liver clears used oestrogen.
If it becomes sluggish or overburdened, oestrogen can fluctuate more dramatically, contributing to heavy bleeding, breast tenderness, fluid retention, and mood swings.

Cruciferous vegetables, leafy greens, berries, citrus, adequate fibre, and hydration all support this process.

Once liver support is in place, hormonal symptoms often become noticeably lighter.

Inflammation Amplifies Hormonal Stress

Inflammation makes every symptom louder.
It affects hormone receptors, sleep, cortisol, and cognitive function.

Increasing plant diversity naturally lowers inflammation and supports gut health, which influences hormone metabolism.

Women often feel clearer and more energised when they shift toward more whole foods without restriction or rigidity.

Food Directly Influences Your Nervous System

Many women assume their emotional changes are purely hormonal, but the nervous system is heavily shaped by nutritional patterns.

Skipping meals, undereating protein, dehydration, grazing without structure, or dieting too aggressively all increase stress chemistry in the body.

Once we correct these patterns, women regularly tell me they feel:

• More grounded
• Less reactive
• Less overwhelmed
• More capable
• More consistent emotionally

Nutrition does not replace hormone therapy or deeper emotional work
But it becomes the foundation that stabilises everything else.

If You Would Like Support

If you are navigating perimenopause and want clarity about your symptoms, targeted testing, or a plan that actually matches what your body needs right now, as an Integrative Dietitian and Somatic Psychotherapist I can help you work through this stage in a structured and supportive way.

I combine evidence based nutrition, somatic therapy, nervous system regulation, and emotional integration to create personalised support for women who want to feel stable, energised, and connected to themselves again.

You can book an appointment or a consultation call directly through my website.

This stage can feel very different once your body has the support it needs.

Cycle Tracking and Symptom Mapping in Perimenopause

Thu, 11 Dec 2025 01:35:29 GMT

Cycle Tracking and Symptom Mapping for Perimenopause Understanding Your Body with Clarity

One of the most effective tools I teach women in perimenopause is a simple one, yet it changes the entire experience: tracking your cycle and mapping your symptoms.

Perimenopause creates inconsistency.
Your energy changes week to week.
Your mood may shift without an obvious pattern.
Some months you feel stable and others feel unpredictable.

When you understand your personal rhythm, the confusion begins to soften. What once felt random starts to reveal structure. Your symptoms become information rather than frustration.

Cycle tracking is not about controlling your experience. It is about understanding it.

Why Tracking Matters in Perimenopause

During your twenties and thirties, hormones follow a relatively predictable pattern. Perimenopause changes that. Oestrogen becomes erratic, progesterone declines, and the nervous system becomes more sensitive. These shifts influence everything from your sleep and appetite to your emotional landscape.

When you pay attention to your patterns, you begin to notice:

• which symptoms align with oestrogen spikes
• which symptoms appear when progesterone drops
• how stress affects your cycle length
• how your energy fluctuates across the month
• which foods or environments intensify symptoms
• when your body signals that it needs rest
• what triggers inflammation, anxiety or fatigue
• how to plan your workload and commitments realistically

Without tracking, these changes simply feel chaotic.
With tracking, you develop a sense of internal order that reduces worry and puts you back in relationship with your body.

What to Track

You do not need a complex system.
Most women begin with a note on their phone, a spreadsheet, or a dedicated app.

Areas worth tracking include:

1. Cycle Length

Notice any shortening, lengthening or irregular spacing between periods.

2. Bleeding Pattern

Flow intensity, clots, spotting, mid cycle bleeding, and recovery time.

3. Mood and Emotional Landscape

Irritability, anxiety, sensitivity, motivation, mental clarity, resilience.

4. Sleep Quality

Difficulty falling asleep, early waking, restlessness, night sweats.

5. Physical Symptoms

Breast tenderness, headaches, bloating, joint pain, digestive changes.

6. Energy Levels

Identify which days feel productive, calm, unstable or depleted.

7. Environmental Inputs

Stress exposure, shifts in workload, alcohol intake, travel, disrupted routine.

Over time, patterns begin to emerge.
Not perfect patterns, but meaningful ones.

How Symptom Mapping Supports Your Health

Symptom mapping helps you build a personalised interpretation of your hormones and nervous system. It allows you to anticipate certain changes rather than feeling blindsided by them.

Here is how it helps:

1. Reduces anxiety through clarity

Once you recognise that your anxiety or irritability appears at certain hormonal points, it becomes easier to manage and less loaded with fear.

2. Helps you respond, not react

If you know that sleep or energy drops at predictable times, you can adjust your week rather than pushing through and burning out.

3. Improves conversations with clinicians

Clear data allows your practitioner to see trends, rule out other conditions and tailor interventions.

4. Highlights areas that need nutritional support

Patterns of bloating, fatigue or cravings often reflect mineral deficiencies, blood sugar instability or inflammation.

5. Helps you understand your stress physiology

Women often discover that their symptoms intensify during periods of high emotional demand, revealing a nervous system connection, not just a hormonal one.

6. Supports emotional processing

When emotional patterns repeat, it highlights areas of your life that may need boundaries, support or deeper reflection.

7. Allows you to see what is improving

Progress can be subtle. Mapping shows you where small gains are happening.

This type of awareness gives women agency.
Perimenopause becomes less of an unpredictable disruption and more of an understandable transition.

What Improved Awareness Actually Feels Like

Most women describe a shift from feeling at the mercy of their symptoms to feeling steadier, more prepared, and more connected to themselves.

Awareness does not eliminate symptoms.
But it decreases confusion, reduces fear and builds confidence in interpreting your body’s cues.

This is often the first real step toward feeling grounded again.

When Tracking Suggests It Is Time for Support

Some patterns indicate a need for professional assessment or tailored guidance. These include:

• cycles consistently shorter than 21 days
• cycles longer than 45 days
• heavy bleeding that affects daily life
• increasing anxiety or panic sensations
• unrefreshing sleep that persists
• significant weight changes
• persistent brain fog
• irregular bleeding between cycles
• symptoms that intensify rather than stabilise

Support at the right time prevents deeper dysregulation and guides the body back toward balance.

How I Support Women Through This Process

I am Anca Vereen , an Accredited Practising Dietitian and somatic psychotherapist focusing on women’s health , hormone balance and nervous system regulation.

When working with women in perimenopause, I combine:

• functional nutrition
• symptom and cycle interpretation
• somatic therapy
• emotional regulation tools
• stress physiology education
• personalised lifestyle planning

Together we build a clear understanding of what your symptoms mean and how to respond to them in a way that supports your entire system, not just your hormones.

Book an Appointment

If you would like guidance in understanding your patterns or support navigating the physical and emotional shifts of perimenopause, you can book a consultation with me here:

�� Book a session with Anc a

The more clearly you understand your body, the more confidently you can support it.

What Perimenopause Really Is and Why No One Explains It Properly

Wed, 10 Dec 2025 23:23:01 GMT

Perimenopause can start as early as 35 years old

Perimenopause is one of the most significant transitions in a woman’s life, yet most women enter it confused, overwhelmed and unsupported.
For many, symptoms appear suddenly and make them question their health, their mood, and in some cases, their identity.

The truth is this: nothing is wrong with you.
You are not losing control.
Your body is moving through a profound hormonal and neurological transition that has simply never been explained properly.

As a dietitian and somatic therapist, I guide women through the physical, emotional and energetic changes of perimenopause every day. When you understand what is actually happening inside your body, everything starts to make sense.

Let’s break it down clearly and compassionately.

The Hormone Changes No One Warns You About

Perimenopause is not a gentle decline.
It is not linear.
And it is not simply “low hormones.”

Here is what really happens:

1. Oestrogen doesn’t fall gently — it spikes, surges and crashes.

This explains why women experience symptoms that seem inconsistent or unpredictable.

These fluctuations can cause:
• anxiety or restlessness
• breast tenderness
• fluid retention
• migraines
• irritability
• belly weight gain
• sleep disturbances

Many women are told these symptoms are stress, mental health issues, or unrelated. Often, they are hormone-driven.

2. Progesterone gradually declines.

Progesterone is calming and grounding. It supports sleep, mood, and nervous system regulation.

Low progesterone can create:
• poor sleep
• heavier or irregular periods
• increased inflammation
• overwhelm
• lowered tolerance to stress
• blood sugar instability

This is why so many women say “I don’t feel like myself anymore.”

3. The brain becomes more sensitive to stress.

Perimenopause affects the nervous system as much as it affects hormones.

This is why women experience:
• emotional reactivity
• feeling easily overstimulated
• difficulty coping with demands
• sudden fatigue
• brain fog or forgetfulness

This is not weakness.
It is physiology and neurochemistry.

The Symptoms No One Connects to Perimenopause

Most women only recognise perimenopause when hot flushes appear, yet the early signs start years earlier.

Symptoms commonly dismissed include:

• gut issues
• food sensitivities
• blood sugar swings
• mood fluctuations
• heart palpitations
• joint pain
• weight changes
• low libido
• anxiety with no clear trigger

Women are often treated for each symptom separately instead of understanding the hormonal link.

Why This Is Not a Breakdown — It Is a Recalibration

Perimenopause is not your body failing.
It is your body renegotiating its internal landscape.

Your system becomes louder because it needs you to listen.
It is asking for nourishment, rest, boundaries and recalibration.

When I explain this to women, I see the relief wash over them.
The shame dissolves.
The confusion softens.
And a deeper understanding emerges.

How Nutrition Supports Hormone Balance in Perimenopause

The right nutrition stabilises your hormones, energy and nervous system.
Common deficiencies during this phase intensify symptoms.

Women in perimenopause benefit from:
• balanced blood sugar meals
• consistent protein intake
• magnesium, zinc, iodine and iron repletion
• fibre rich plant foods for oestrogen metabolism
• anti inflammatory eating patterns
• reducing alcohol and processed foods
• phytoestrogen rich foods for oestrogen fluctuations

Nutrition doesn’t fix everything, but it creates a stable foundation for your body to regulate itself.

How Somatic Therapy Supports the Perimenopausal Brain and Nervous System

Hormonal shifts can amplify stored stress and emotional patterns. Somatic therapy helps regulate your nervous system so you can move through perimenopause with clarity instead of overwhelm.

Women often experience improvements in:
• anxiety
• irritability
• sleep
• emotional reactivity
• muscle tension
• energy
• body confidence

You learn how to return to your centre, receive the messages your body is giving you, and respond with clarity rather than fear.

You Are Not Alone — And You Are Not Losing Yourself

Perimenopause is a transition, not a decline.
It is a return to truth, to your body and to your deeper needs.

With the right support, this can become a powerful and empowering phase of life.

Who I Am and How I Can Support You

I am Anca Vereen , an Accredited Practising Dietitian, somatic psychotherapist, sound therapist and women’s health practitioner.
I specialise in helping women navigate:
• perimenopause and menopause
• hormone imbalance
• weight gain and inflammation
• gut and metabolic issues
• emotional eating and stress regulation
• fatigue and burnout

My approach integrates nutrition, somatic therapy, nervous system regulation, emotional processing and lifestyle medicine so you can understand your body and support it with confidence.

Book an Appointment

If you are experiencing symptoms of perimenopause and want personalised, evidence based and body centred support, you can book a consultation below.

�� Book a consultation with Anca
www.ancavereen.com/bookings

You deserve clarity.
You deserve support.
And you deserve to feel at home in your body again.

The Nervous System in Perimenopause Why You Feel Anxious, Overwhelmed or Unable to Cope

Mon, 08 Dec 2025 01:19:13 GMT

Nervous system dysregulation in perimenopause

If there is one symptom women never expect in perimenopause, it is the way their nervous system changes .

Many of the women I work with say:
“I used to cope with everything and now the smallest thing sets me off.”
“I feel anxious for no reason.”
“Noise, pressure and responsibility feel heavier.”
“I feel overstimulated all the time.”

They blame themselves.
They wonder if they are breaking down.
They think something is wrong psychologically.

But it is not a breakdown.
It is physiology.
And more importantly, it is normal.

Perimenopause is a neurological transition , not just a hormonal one.
Your brain and nervous system are reorganising the way they respond to stress, emotion and internal signals.

Let me explain what is really happening.

1. Declining Progesterone Removes Your Natural Calming Buffer

Progesterone has a soothing, regulating effect on the brain.
It increases GABA, the neurotransmitter that helps you feel calm, grounded and centred.

As progesterone decreases, many women feel:
• more sensitive
• more reactive
• easily overwhelmed
• emotionally fragile
• unable to wind down at night
• unable to access the calm they once had

This is not psychological weakness.
It is biochemistry.

You lost your internal buffer.
Your body is adjusting.

2. Oestrogen Fluctuations Heighten Sensitivity

Oestrogen affects serotonin, dopamine, temperature regulation, cognition, memory and emotional processing.

When oestrogen spikes and crashes, your brain feels it intensely.

This can create:
• sudden waves of anxiety
• irritability
• emotional surges
• crying spells
• brain fog
• memory lapses
• overstimulation

Women often think they are “losing control” but this is exactly what we expect when oestrogen becomes unpredictable.

3. Cortisol Rises as Your Stress Threshold Drops

For years your nervous system may have been carrying stress, responsibility, emotional load or burnout.
Perimenopause removes your ability to suppress it.

Your cortisol response becomes louder and more reactive.

This leads to:
• racing thoughts
• panic sensations
• heart palpitations
• fatigue crashes
• wired and tired states
• difficulty calming down
• overthinking
• rumination
• feeling “on edge”

Your nervous system is not failing.
It is showing you what has been stored inside your body that now needs attention.

4. Your Brain Is Rewiring Itself

During perimenopause the brain reorganises how it communicates with hormones, emotions and internal cues.

This is similar to adolescence and postpartum.
Transitions in hormones create transitions in identity and nervous system function.

This can feel like:
• questioning everything
• identity shifts
• emotional clarity followed by emotional confusion
• needing more solitude
• craving deeper truth and boundaries

This is normal.
Your brain is restructuring.

5. Your Body Is Asking for a New Pace

Many women have pushed through stress for years.
When progesterone drops and cortisol rises, the body no longer tolerates the pace that once felt manageable.

Your system begins to say:
“I cannot keep living this way.”
“I need rest.”
“I need different priorities.”
“I need space.”

This is wisdom, not weakness.

Perimenopause is a call to slow down and recalibrate your life into something more aligned with your true energy.

How Nutrition Helps Regulate the Nervous System

Nutrition directly influences:
• blood sugar stability
• neurotransmitter production
• inflammation
• sleep quality
• hormone balance

Women in perimenopause benefit from:
• balanced meals that prevent blood sugar drops
• magnesium rich foods for relaxation
• omega three fats for brain health
• reducing alcohol, caffeine and inflammatory foods
• increasing fibre for gut brain regulation
• protein to stabilise mood and energy

Food is not just fuel.
It is information for your nervous system.

How Somatic Therapy Helps You Feel Safe Again

Somatic therapy teaches your body how to regulate itself during hormonal transitions.

It supports:
• grounding
• emotional processing
• nervous system regulation
• release of stored tension
• improved stress resilience
• reconnection with inner safety
• increased clarity and calm
• gentler mood and emotional stability

Women often tell me they feel like they have returned to themselves after learning these tools.

Your nervous system can heal.

Your body can regulate again.

You are not stuck this way.

You Are Not Broken You Are Transitioning

Perimenopause is not a mental health crisis.
It is a nervous system recalibration .

When you understand this, you stop judging yourself and start supporting yourself.

You can navigate this phase with clarity, compassion and empowerment.

About Anca Vereen

I am an Accredited Practising Dietitian, somatic psychotherapist and women’s health practitioner specialising in perimenopause, menopause, hormone balance, gut health, weight changes and nervous system regulation.

I help women understand their body, regulate their system and move through perimenopause with confidence. My approach integrates nutrition, somatic therapy, stress regulation and personalised support.

Book an Appointment

If you are experiencing anxiety, overwhelm or nervous system changes in perimenopause, personalised support can transform your experience.

�� Book a consultation with Anca
(insert your booking link)

You deserve calm.
You deserve clarity.
You deserve support that understands the full woman you are.

The Early Signs of Perimenopause That Most Women Miss

Mon, 01 Dec 2025 00:45:13 GMT

Are you in early perimenopause?

Most women expect perimenopause to start with hot flushes or noticeable period changes, but for many, the earliest signs appear long before that. They often feel subtle, confusing and sometimes completely unrelated to hormones.

Women tell me all the time,
“I thought this was stress.”
“I thought something was wrong with me.”
“I thought it was in my head.”
“I did not think this could be perimenopause.”

Perimenopause begins when your hormones start to shift, not when your period stops. For some women this can begin in their mid to late thirties.

Once you know the early signs, everything makes so much more sense.

1. Sudden Anxiety or Emotional Sensitivity

One of the earliest indicators of perimenopause is a change in how you respond to stress.

You may notice:
• increased worry or racing thoughts
• feeling overwhelmed by things you used to handle easily
• sudden emotional reactivity
• a shorter fuse or lowered tolerance

This is often linked to fluctuating oestrogen and declining progesterone. Progesterone has a calming effect on the nervous system, so when it decreases you can feel more anxious, restless or emotional even if your life has not changed.

This is not a personality change.
It is physiology.

2. Disturbed Sleep

If your sleep suddenly becomes lighter, broken or disrupted, hormones are often the cause.

Common patterns include:
• waking at 2 or 3 am with a wired mind
• difficulty falling asleep
• nights of deep sleep followed by nights of no sleep
• waking unrefreshed

Progesterone supports deep sleep.
Oestrogen influences how you regulate temperature at night.
Changes in both make sleep irregular long before period changes occur.

3. Fatigue That Feels Different

Many women describe this fatigue as:
• heavy
• unmotivated
• unpredictable
• like their battery never fully recharges

This is not standard tiredness.
This is hormonal, nervous system and metabolic all at once.

Your body is using more energy to regulate the instability created by hormone fluctuations.

4. Changes in Your Cycle That Seem Minor

Your period may still arrive on time but:
• flow may become heavier or lighter
• cramps may intensify
• premenstrual symptoms may worsen
• spotting may appear
• your cycle length may shorten

These small changes often show up two to four years before any major shift in menstruation.

5. Weight Changes Especially Around the Belly

Even with the same eating or exercise patterns, many women notice:
• belly fat increase
• bloating
• fluid retention

This happens because:
• insulin sensitivity often decreases
• cortisol increases
• oestrogen becomes unpredictable
• inflammation may rise

It is not loss of discipline.
It is hormone driven.

6. Reduced Stress Tolerance

Women who have always coped well may suddenly say:
“I cannot handle pressure the way I used to.”

This is connected to:
• nervous system sensitisation
• progesterone decline
• changing brain chemistry

It does not mean you are weak.
Your internal system is recalibrating.

7. Gut Upset and New Food Sensitivities

Hormone receptors exist throughout the digestive system.

Sudden symptoms may include:
• constipation or loose stools
• increased bloating
• reflux
• shifts in appetite
• reacting to foods that were fine before

The gut brain hormone connection becomes more sensitive during this phase.

8. Joint Pain, Aches or Stiffness

Oestrogen has an anti inflammatory effect. When levels fluctuate, inflammation and tissue sensitivity can increase.

Women often notice:
• morning stiffness
• new aches
• pain after doing nothing unusual

This is not ageing.
It is hormone related.

9. Loss of Confidence or Feeling “Not Like Myself”

This is one of the most common signs and the least talked about.

Women describe:
• self doubt
• feeling disconnected from their body
• questioning their decisions
• a sense of losing themselves

This is partly hormonal and partly nervous system related, especially when progesterone decreases.

Understanding this creates enormous relief.

You Are Not Imagining It

How I Support Women Through This Transition

I am Anca Vereen, an Accredited Practising Dietitian and somatic psychotherapi st with a special interest in women’s health, hormones and nervous system regulation.

I help women navigate:
• early perimenopause symptoms
• hormonal and metabolic changes
• weight changes and insulin resistance
• anxiety, overwhelm and emotional shifts
• gut and inflammatory issues
• low energy and burnout

My approach blends:
• evidence based nutrition
• somatic therapy
• nervous system regulation
• emotional processing
• lifestyle medicine

Together we create a personalised plan that supports your body, mind and energy so you can move through perimenopause with clarity and confidence.

Book an Appointment

If these symptoms feel familiar and you want support that is grounded, compassionate and tailored to your body, you can book a session here:

�� Book a consultation with Anca

You do not need to navigate perimenopause alone.
Support is available.
Your body can feel clear, strong and centred again.

Early Signs of Colon Cancer You Should Not Ignore and What to Do Next

anca@ancavereen.com (ANCA VEREEN) — Sun, 15 Jun 2025 07:56:55 GMT

Colon cancer signs and what to do

As an integrative dietitian and somatic psychotherapist who works closely with women navigating gut issues , inflammation, hormones, weight loss and fatigue, I want to be honest with you. So many of us wait too long to investigate symptoms that seem mild or just a phase. We are often too busy, disconnected, and simply not taught how to listen to our bodies. And when it comes to colon care, which is becoming more of a concern, especially in younger people, we are not being told what to look out for.

Colon cancer is on the rise, with Australian having the highest incidence of colon cancer in the world... and yet the early signs are easy to overlook. That delay can be dangerous.

I recently heard a story from a fellow practitioner about a 27 year old man who kept being dismissed by doctors because he was too young. By the time they found the colon cancer, there was nothing more they could do. That is heartbreaking. And it is not uncommon, boy the stories I have heard in my career ... And so this latest fuck up has inspired me to do this blog.

This post is not here to scare you. It is here to empower you. To help you recognise the signals and take action early, even when the symptoms seem small or easy to explain away. You simply cannot take the chance anymore. Not with everything going on in the world. Not after the physical and emotional stress of COVID and the chemical onslaught we are exposed to everyday.

Early Signs of Colon Cancer to Pay Attention To

These symptoms can appear long before a diagnosis is made. Even if you are only experiencing one of them consistently, please do not brush it off. Your body is always communicating with you, it is up to us to listen.

Changes in bowel habits

You may notice that you are going more or less often than usual. Sudden constipation or diarrhoea that does not settle is a sign that something may be out of balance in your gut and needs addressing.

Feeling like you still need to go

This sensation of incomplete bowel movements can be frustrating and is often dismissed. But if it is happening regularly, it is worth exploring.

Bloating, gas or cramps that do not ease

If you are eating a nourishing organic diet, higher in quality fibre and lower in saturated fat and protein and still experiencing bloating or discomfort that persists throughout the day, it is time to dig deeper and get help for an integrative GP or dietitian.

Blood in your stool

This may appear as bright red streaks or as dark, tar-like stools. Either form needs to be assessed, even if it happens only occasionally as this can be strong indicator of inflammation, ulcerative colitis, Chron's disease and cancer in the absence of haemorrhoids.

Unexplained weight loss or changes in appetite

If you are losing weight without trying or finding that your hunger levels have dropped significantly, look for underlying inflammation and malabsorption. This is a big red flag for cancer... please go get checked.

Fatigue or low energy without a clear cause

When tiredness begins to impact your daily life but does not seem to match your schedule or workload, it could be related to toxicity, low iron, B12 and many other nutrient deficiencies as they never happen in isolation, or gut and systemic inflammation.

Thin or ribbon-like stools

A noticeable change in the shape of your stool, especially if it stays that way can indicate a narrowing in the colon that should be investigated. This could be due to inflammation or a colon obstruction.

Nausea or vomiting

When there is no obvious reason for ongoing nausea or vomiting, it may reflect nutrient deficiencies especially magnesium, zinc and B6, hormonal imbalances, gut and system inflammation. Also trauma medical or accident can cause nausea.

Iron deficiency anaemia

Many women experience low iron, but if you are not menstruating regularly and still have low iron stores, it may be due to internal blood loss in the gut that has gone unnoticed, fibroids or an active disease process.

Most of these signs can show up with other conditions too like IBS, hormone imbalance, nutrient deficiencies, inflammation, intestinal permeability (leaky gut), SIBO (small intestinal bacterial overgrowth), LIBO (large intestinal bacterial overgrowth), Dysbiosis and more. And precious time can be lost in the diagnosis process. I have seen doctors fluff around for years before a proper diagnosis is made. Its a difficult and time consuming process but here is what you can to do to get on top of it strait away.

What to Do If You Notice These Symptoms

See your GP and ask for a proper gut screening. This includes testing for :

H pylori - a bacterial infection that grows in your stomach
PCR Multicomplex stool sample - to look for bacterial infections in your colon
Digestive enzymes test - lipase, elastase etc
Fecal Calprotectin to rule out colon inflammation
Occult blood stool test to rule out upper GI bleeding
Add bloods such as plasma zinc and copper, urinary iodine, iron studies, retinol, B12 plasma and RBC, folate to the standard routine full blood count as well as a comprehensive autoimmune screen.
In addition ask for a colonoscopy and gastroscopy referra l to check out the entirety of your gastro intestinal tract. This is usually done last resort, but I strongly recommend you don't wait and start with this. This can rule out any gut cancers, and honestly peace of mind and lasting health is worth more than the discomfort and money paid.

Please note all these bloods are covered by Medicare and your doctor should bulk bill you for this. You are paying your taxes after all. And yes... you may need to push your doctor to give you these referrals, as most GPS they are stressed, overwhelmed and can't realistically properly help you in a 10 minute consultation. Our disease care system is a flop that is failing many of us, so you need to be aware of this. But at least now you know what to ask for.

How I Support You Through This Process

I am holistic and work with the whole body, mind, emotions and energy looking to address the root cause and create personalised strategies for your unique organism. Overall I use:

Microbiome and specialised testing and symptom assessment to uncover root causes
Nutrition that supports gut healing and reduces inflammation
Emotional and nervous system support to address stress related gut issues (somatic psychology)
Personalised lifestyle strategies that restore balance and resilience

Everyone is unique and what you get depends on what you need. For more help please visit www.ancavereen.com and book your appointment online.

Hope to connect soon ... and please get tested if you have doubts!!!!

Book your appointment now.

Low Stomach Acid Could Be Behind Your Bloating, Burping, and Gut Issues

anca@ancavereen.com (ANCA VEREEN) — Sun, 11 May 2025 21:44:33 GMT

Hypochloridia, bloating and nutrient deficiencies

If you’re constantly bloated, burping like clockwork after meals (or first thing in the morning), and feeling sluggish after eating, you might be thinking, “What is wrong with my digestion?”

In my clinical experience, a major but often missed cause is low stomach acid — a condition called hypochlorhydria .

Let’s unpack what that really means, why it happens, and more importantly, how you can fix it (without more antacids or guesswork).

What Is Hypochlorhydria?

Hypochlorhydria is a lack of sufficient stomach acid production . Stomach acid, or hydrochloric acid (HCl), is essential for:

Breaking down proteins into amino acids
Absorbing key nutrients (iron, B12, zinc, calcium, magnesium)
Killing harmful bacteria, yeasts, parasites, and pathogens
Triggering downstream digestive processes (bile flow, pancreatic enzymes)

Without enough stomach acid, digestion grinds to a halt. Undigested food sits in your stomach, ferments, and creates gas. That’s why burping and bloating are classic symptoms.

But it doesn’t stop there.

The Ripple Effect of Low Stomach Acid

When stomach acid is low:

Protein digestion is impaired → leads to cravings, poor muscle repair, mood issues
Mineral absorption drops → fatigue, hair loss, brittle nails, weakened immunity
Bile flow slows down → poor fat digestion, gallbladder congestion
Gut microbiome becomes imbalanced → dysbiosis, SIBO, Candida overgrowth
Toxin clearance slows → more inflammation, hormonal imbalances, brain fog

It’s not “just” a burp problem. It’s a root-level digestive dysfunction .

Symptoms of Low Stomach Acid (That You Might Be Ignoring)

Bloating, belching, and gas — especially after meals
Fullness that lingers for hours
Heartburn or reflux (paradoxically caused by too little acid)
Nausea after fatty or protein-rich meals
Undigested food in stool
Iron, B12, or zinc deficiencies that don’t improve with supplements
Constipation or slow bowel movements
Gallbladder discomfort, right upper quadrant tightness
Bad breath, coated tongue
Feeling tired after eating, not energised

These symptoms often get dismissed as “IBS” or “food intolerance” — but they often trace back to poor stomach acid production.

What Causes Low Stomach Acid?

Several modern lifestyle factors contribute to hypochlorhydria:

Chronic stress : Being stuck in “fight or flight” shuts down digestive secretions
Ageing : Stomach acid production naturally declines after age 30
Long-term antacid or PPI use : Medications like Nexium, Losec, or even constant antacids
Nutrient deficiencies : Zinc, B vitamins, and magnesium are all needed to make stomach acid
H. pylori infection : This common bacteria suppresses acid production
Poor chewing and rushed eating : Digestion starts in the mouth and brain
Processed, low-fibre diets : Lack of real food = lack of digestive stimulation

The irony is, most people with bloating and reflux are told they have too much acid , when really, their stomach is not acidic enough to function properly .

How I Support My Clients to Restore Stomach Acid Naturally

Here’s how I approach hypochlorhydria holistically — blending clinical nutrition and body-based self-regulation:

1. Rebuild Digestive Signalling

Apple cider vinegar or Swedish bitters before meals to wake up the gut
Focused chewing (20-30 chews per bite)
Mindful eating rituals to shift into parasympathetic (rest/digest) mode
No cold drinks with meals — they dilute enzymes and acid

2. Targeted Supplement Support

Betaine HCl with pepsin (used cautiously and titrated properly)
Zinc carnosine to heal and support stomach lining and acid production
Digestive enzymes to assist while acid is still low
Mucosal repair support if irritation is present (think slippery elm, deglycyrrhizinated licorice)

3. Nervous System Regulation

Breathwork, vagal tone exercises, and somatic practices to signal safety to the body
You can’t digest if your body thinks you’re running from a tiger
This is where my somatic therapy work supports long-term gut healing

4. Addressing Root Causes

Testing for H. pylori, SIBO, or gut dysbiosis if indicated
Assessing gallbladder function (they work together)
Correcting nutrient deficiencies that are blocking proper acid production

5. Rebuilding the Digestive Ecosystem

Support downstream organs — liver, gallbladder, microbiome
Reintroduce fibre, prebiotics, and gentle fermented foods once acid is supported

This is not a “take a supplement and hope for the best” approach. It’s step-by-step, personalised, and aligned with your body’s pace.

Why DIY Fixes Can Backfire

I know how tempting it is to buy Betaine HCl from a health shop and dive in. But if you have:

Gastritis
An active ulcer
H. pylori infection
Gallbladder dysfunction

You can make things worse.

Proper testing, clinical reasoning, and supporting the whole digestive cascade is what actually gets results.

This is where personalised guidance changes everything.

Work With Me 1:1 — No More Guessing

If you’re sick of bloating, burping, and wondering why food makes you feel worse — let’s work together.

As a dietitian and somatic therapist, I combine clinical nutrition, functional testing, and body-based healing to help you restore your digestion at the root.

No gimmicks. No bandaid fixes. Just you, feeling good in your gut again.

Book your consult with me at ancavereen.com.

Your body wants to heal. It just needs the right support.

What Really Happens When Your Gallbladder Is Congested — And What If It Gets Removed?

anca@ancavereen.com (ANCA VEREEN) — Sun, 11 May 2025 21:25:19 GMT

Gallbladder unacknowledged digestive issues

As a dietitian and somatic therapist, I see gallbladder congestion far more often than people realise. Learn the signs, the ripple effects, and what happens if you’ve had yours removed.

Let’s talk about something that rarely gets mentioned until it’s screaming for your attention — your gallbladder .

This small organ plays a big role in how you digest fat, detoxify, and even how you feel in your body. When it’s not working properly (aka congested, sluggish, or full of sludge), you can feel tired, heavy, bloated, nauseous — and maybe even be told you need to have it removed.

Here’s what’s actually going on when your gallbladder is congested — and what I want you to know if yours has already been taken out.

What Does a Congested Gallbladder Mean?

Your gallbladder stores and releases bile , a substance made by your liver to help you break down fats, absorb fat-soluble nutrients (like vitamins A, D, E and K), and eliminate toxins. When the bile gets too thick, stagnant, or sludgy , it stops flowing freely — and that’s when things start going wrong.

WHAT CAUSES GALLBLADDER CONGESTION?

So why does bile slow down or thicken in the first place?

Processed food and refined oils
Low stomach acid or poor chewing
Stress (yes, stress slows bile release!)
Hormonal imbalance — especially oestrogen dominance
Skipping meals or extreme fasting
A history of dieting, gallstones, or yo-yo eating
Some medications (like birth control or cholesterol meds)

Signs Your Gallbladder Is Struggling

These are the symptoms I see all the time in clinic that point to gallbladder congestion:

Bloating (especially after rich or fatty meals)
Nausea or queasiness
Pain or tension under your right ribs or shoulder blade
Constipation or pale, floaty stools
Burping, reflux, or food just sitting in your gut
Hormonal imbalances or PMS that feel worse after eating
Random weight gain or inability to lose belly fat
Lipomas (benign fatty lumps that often pop up with sluggish bile)

If you’re nodding along — your body is trying to tell you something. it’s backed up.

Why Bile Flow Actually Matters (So Much More Than Fat Digestion).

Bile is not just about digesting fat. It's essential for:

Absorbing fat-soluble vitamins (A, D, E, K)
Detoxifying the liver and binding waste
Regulating gut bacteria (bile salts have antimicrobial effects)
Balancing cholesterol and breaking down excess hormones like oestrogen

When bile becomes thick or stagnant, it leads to what's known as biliary stasis —a key contributor to gut dysbiosis , toxicity , and hormonal imbalance .

WHat happens if you have a sluggish gallbladder?

Reduced bile flow (also known as biliary insufficiency or bile stasis ) can have a significant impact on your gut microbiome and overall digestive health. Here's how:

1. Impaired Fat Digestion

Bile emulsifies dietary fats so enzymes can break them down.
Without adequate bile, fats are poorly digested , leading to greasy stools, bloating, and discomfort.
Undigested fat becomes fuel for opportunistic microbes like Clostridium and Bacteroides, shifting microbial balance.

2. Reduced Antimicrobial Action

Bile salts are naturally antimicrobial — they keep pathogenic bacteria, yeasts (e.g. Candida), and parasites in check.
Low bile flow reduces this protective effect, leading to overgrowth of gram-negative bacteria , and possibly SIBO (small intestinal bacterial overgrowth) .

3. Disrupted Gut Motility

Bile helps stimulate peristalsis (the wave-like motion of digestion).
Less bile = slower transit time → constipation or fermentation , giving pathogens more time to grow.

4. pH Imbalance

Bile is alkaline and helps neutralise stomach acid as food enters the small intestine.
If bile is low, the environment stays too acidic, affecting microbiota in the upper small intestine and damaging mucosal lining , increasing permeability.

5. Dysbiosis Cascade

Low bile →
↓ Fat digestion + ↓ motility + ↓ antimicrobial activity →
↑ Inflammation + ↑ endotoxin-producing bacteria →
↑ Leaky gut, SIBO, immune activation, and metabolic and hormonal dysfunction

What Happens When the Gallbladder Gets Removed?

If you’ve already had your gallbladder taken out — or you’ve been told you might need to — here’s what actually happens:

After a cholecystectomy (gallbladder removal), your bile no longer gets stored and released on demand . Instead, it drips continuously into your gut — which often causes:

Diarrhoea or urgent stools after eating
Poor fat digestion and fat-soluble vitamin deficiencies
Increased inflammation and toxin recirculation
Gut microbiome shifts (like dysbiosis or IBS symptoms)

Many people don’t feel better after surgery. That’s because the gallbladder wasn’t the root issue — the whole system needed support.

How I Support Gallbladder Health (With or Without It)

Whether your gallbladder is still hanging in there or it’s already gone, we can still work on restoring flow. In my practice, I use:

Bitters before meals (gentian, dandelion, artichoke) to get bile moving
Taurine + glycine (key amino acids to help thin bile)
Phosphatidylcholine to improve bile quality
Castor oil packs to reduce congestion and inflammation
Magnesium, digestive enzymes , and liver-supporting herbs like milk thistle
Fibre (hello flax and psyllium husk) to sweep toxins out once bile does its job

And always — we work on nervous system regulation . Because when your body is stuck in survival mode, digestion slows down, detox slows down, and you stay stuck.

Final Thoughts

Gallbladder congestion is one of those things that creeps up silently but can cause huge ripple effects — from your gut to your hormones to your energy. Whether you’re trying to avoid surgery or you’ve already had it removed, your body can absolutely be supported back into balance.

The key is knowing how.

If you’re struggling with these symptoms and want to feel clear, energised, and grounded in your body again — I’m here. This is what I do.

�� B ook a session with me and let’s restore digestive and wellbeing flow.

Is Coffee Sabotaging Your Hormones and Weight? Here's What Every Woman Should Know

anca@ancavereen.com (ANCA VEREEN) — Tue, 22 Apr 2025 01:26:41 GMT

Why coffee is making you fat

By Anca Vereen | Integrative Dietitian & Somatic Psychotherapist

If you're doing all the right things — eating well, moving your body, reducing sugar — but you're still struggling with stubborn weight, fatigue, mood swings, or hormone havoc… it may be time to take a closer look at your morning coffee.

As an integrative dietitian and somatic psychotherapist, I’ve worked with countless women who unknowingly worsen their symptoms by holding onto their daily caffeine fix. This includes not just coffee, but also green tea, black tea, Earl Grey, and matcha.

You may love your cuppa — but your body may not .

�� The Hidden Impact of Caffeine on Your Body

Caffeine is a stimulant that sets off a cascade of stress responses in the body. It triggers adrenaline and cortisol, stresses the liver, disrupts hormones, impairs neurotransmitters, and can even slow metabolism over time.

⚡️ 1. Caffeine Overstimulates the Adrenals

Every time you drink coffee, your adrenal glands pump out cortisol — your stress hormone. And while a short burst of cortisol can help you focus, chronic spikes lead to fat storage, burnout, irritability, and hormonal dysregulation. Remember you are already stressed and running on cortisol therefore that extra cup of coffee is making things worse and not better.

�� 2. Caffeine Burdens the Liver and impairs detox

Your liver plays a huge role in clearing excess hormones , toxins, and inflammatory chemicals. Caffeine adds to its workload, especially in women whose liver detox is already sluggish due to stress, poor sleep, medications, or hormonal imbalance.

�� 3. Caffeine Disrupts Neurotransmitters and energy pathways

Caffeine can reduce serotonin and dopamine over time, increasing anxiety, mood swings, and food cravings. These shifts in brain chemistry can intensify emotional eating and make weight management feel impossible. In addition it also makes you feel tired, as its masking the fatigue and chronic dysregulation your body is already struggling with.

�� 4. Coffee Isn’t Just Caffeine — It’s Contaminated

Most people don’t know that coffee is one of the most chemically treated crops in the world . Even organic beans can contain:

Pesticide residues and herbicides
Acrylamide (a chemical formed during roasting linked to inflammation, neurological damage and cancer)
Mould and mycotoxins from improper storage
Cross-contamination with gluten in manufacturing environments and transport

These hidden toxins affect digestion, liver health, immunity, and hormones — especially for women with existing sensitivities, and yet no one speaks out it.

�� Who Should Avoid Caffeine?

In my practice, I always recommend avoiding coffee and caffeine completely if you are:

Dealing with PMS or PMDD
Living with endometriosis or adenomyosis
Experiencing perimenopausal or menopausal weight gain
Diagnosed with thyroid or adrenal issues
Struggling with unexplained fatigue, anxiety, or stubborn weight
Have gut and brain problems

The truth is: coffee is not your friend even if you are healthy.... and if your body is already stressed, inflamed, or hormonally out of balance it will make matters worse.

�� What to Drink Instead

If you're ready to let go of caffeine but still want a comforting ritual, here are my favourite healing replacements:

Rooibos or herbal teas – naturally caffeine-free and rich in antioxidants
Dandelion root tea – supports liver detox
Golden milk – calming and anti-inflammatory
Warm lemon water with ginger and staranised– gently stimulates digestion and focus

�� You Don’t Have to Hustle Through Hormonal Hell

The truth is: your body is always talking to you . And if it’s holding onto weight, feeling tired, reactive, or overwhelmed, it’s time to listen more deeply.

As an integrative dietitian and somatic psychotherapist, I work holistically — addressing not just what you eat, but how you feel, how you cope, and how your nervous system responds to life . Together, we’ll uncover what’s driving your symptoms, create a plan to rebalance your hormones, and bring your body back into alignment — naturally.

�� Ready to Feel Like You Again?

Let’s get personal.
I offer one-on-one consults to help women like you understand their bodies, calm their hormones, and finally let go of what's no longer serving them — starting with that coffee cup.

�� Book your session at ancavereen.com
You deserve clarity, energy, and balance — every single day.

�� References

Institute for Functional Medicine. “Caffeine and Cortisol: Stress, Hormones and Metabolism.”
Environmental Working Group (EWG). “Pesticides in Coffee: What You Should Know.”
Journal of Agricultural and Food Chemistry. “Occurrence of Mycotoxins in Coffee Beans.”
Mayo Clinic. “Caffeine: How Does It Affect Blood Sugar, Mood and Weight?”
Journal of Clinical Endocrinology & Metabolism. “Effects of Caffeine on Estrogen Levels.”
National Institute of Environmental Health Sciences. “Acrylamide and Health Risks.”

Endometriosis vs. Adenomyosis: Differences, Hormones & Natural Support

anca@ancavereen.com (ANCA VEREEN) — Tue, 22 Apr 2025 01:11:37 GMT

This is a subtitle for your new post

By Anca Vereen Integrative Dietitian, Somatic Psychotherapist – Melbourne

If you're living with chronic period pain, heavy bleeding, fatigue or pelvic pressure and feel like your body is turning against you — you’re not imagining it. Two common but often misunderstood causes of these symptoms are endometriosis and adenomyosis.

Many women I work with have heard of one or both, but often they’re confused about the differences — and more importantly, what they can do to actually feel better.

In this blog, I’ll break down what makes these two conditions different, how hormones influence them, and share my holistic recommendations including nutrition, lifestyle, and supplement support so you can start feeling more empowered and in control of your body again.

�� What’s the Difference?

Endometriosis

Endometriosis happens when tissue similar to the lining of the uterus (endometrium) grows outside the uterus — most commonly on the ovaries, fallopian tubes, bladder, bowel, and pelvic cavity. This tissue still responds to your hormones and bleeds each month, causing inflammation, scarring, and often intense pain.

Adenomyosis

Adenomyosis is when the same type of endometrial-like tissue grows into the muscular wall of the uterus itself. This often leads to an enlarged, heavy uterus, with symptoms like severe cramping, pressure, and heavy bleeding — especially in your 30s and 40s.

Both are oestrogen-dependent conditions, meaning they are driven by hormonal imbalances — particularly when oestrogen is high and progesterone is low or ineffective.

�� Hormones: The Hidden Drivers

Your hormones are not just monthly messengers — they influence how your tissues grow, how much pain you experience, and how your body manages inflammation. Oestrogen stimulates the growth of both endometrial and adenomyotic tissue.

Excess oestrogen (due to stress, poor detox, or environment) makes symptoms worse.
Progesterone usually balances oestrogen, but low levels can lead to heavier bleeding, pain, mood swings and breast tenderness.
Cortisol, your stress hormone, when elevated chronically, can suppress progesterone and disrupt ovulation.
Thyroid hormones and insulin also play key roles in hormonal harmony and inflammation regulation.

�� How to Manage Naturally

Here are some of my top recommendations to help reduce inflammation, balance hormones, and support the body — without extreme diets or dependency on medications alone.

�� Food Foundations

Anti-inflammatory meals: Load up on leafy greens, pumpkin, berries, flaxseed, turmeric, garlic, ginger, wild salmon, and olive oil.
Support oestrogen detox: Cruciferous veggies (broccoli, cabbage, cauliflower), coriander, parsley, and fibre help the liver clear excess hormones.
Avoid hormone disruptors: Cut back on alcohol, caffeine, sugar, dairy, and red meat. Switch to organic produce when possible.
Try gluten and dairy elimination: Many clients with endo or adeno see relief from bloating, cramps, and fatigue with a short-term trial.

�� Herbal & Nutritional Support

Always work with a qualified practitioner before starting new supplements — these are powerful when personalised.

N-acetylcysteine (NAC ) – reduces inflammation and may reduce endometrial tissue growth
Curcumin (Turmeric) – anti-inflammatory and pain-reducing
Vitex (Chaste Tree) – supports progesterone balance and cycle regulation
Omega-3s (Fish oil or algae ) – reduce inflammation and modulate immune response
Magnesium – calms uterine spasms and supports stress resilience
Zinc + B6 – for hormone conversion and mood support

��‍♀️ Lifestyle + Nervous System Support

Regulate stress : Chronic stress increases oestrogen and depletes progesterone. Breathwork, meditation, nature, and nervous system mapping can help regulate internal safety.
Gentle movement: Walking, Pilates, somatic dance, and yin yoga support lymphatic flow and reduce stagnation.
Castor oil packs: Applied to the lower abdomen can ease inflammation and help liver detox pathways.
Sound and energy healing: Vibrational therapies support emotional release, reset the vagus nerve, and shift energetic stagnation.

�� You’re Not Broken. You Just Need Support.

Whether you've been diagnosed with endometriosis, adenomyosis, or are still searching for answers — know this: your body is wise, and healing is possible and the journey I tailor for my clients is one I have experienced myself.

You deserve more than symptom management — you deserve to feel connected to your body, heard in your story, and supported holistically.

This is what I offer in my 1:1 sessions.

�� Ready to Get Personalised Support?

I offer integrative consultations combining nutrition therapy, somatic psychotherapy, hormonal insight, and nervous system regulation to help you reconnect to your body, find root causes, and feel empowered on your healing path.

�� Book your consultation today
Let’s create a plan that’s tailored to you — body, mind, and soul. www.ancavereen.com

5 Ways to Boost Your Metabolism After 40 Without Starving Yourself

anca@ancavereen.com (ANCA VEREEN) — Fri, 11 Apr 2025 06:27:59 GMT

Boost your metabolism after 40

If you feel like your metabolism has slowed down after 40, you're not imagining it. You might be eating the same foods, moving your body, and doing everything that used to work — yet the weight just won’t shift like it used to.

And if you're in perimenopause or menopause, this shift can feel even more frustrating. Belly fat appears seemingly overnight, energy dips, sleep becomes elusive, and your body starts to feel unfamiliar.

As a dietitian and somatic psychotherapist, I want you to know this: Starving yourself is not the answer. In fact, undereating and overexercising can slow your metabolism even more, increase cortisol, and lead to fat storage — especially around your belly.

The good news? You can absolutely boost your metabolism after 40 in ways that are sustainable, empowering, and supportive of your whole self — body, mind, and energy.

1. Eat Enough to Fuel Your Body – Especially Protein

One of the most common mistakes women make after 40 is not eating enough — especially protein. As we age, we naturally lose muscle mass, a process known as sarcopenia. Because muscle is more metabolically active than fat, this loss slows your resting metabolic rate.

Undereating also signals to your body that food is scarce. This activates a stress response, increasing cortisol and encouraging fat storage, particularly in the abdominal area.

What to do:

Aim for 20–30g of protein at each meal

Include protein-rich foods like lentils, tofu, tempeh, eggs, legumes, seeds, and protein powders

Avoid skipping meals, which increases stress hormones and disrupts blood sugar balance

Protein supports muscle maintenance, hormone production, and satiety — all essential for a healthy metabolism.

2. Lift Weights and Build Muscle to Fire Up Your Metabolism

Resistance training is one of the most powerful ways to increase metabolism after 40. It builds lean muscle, improves insulin sensitivity, strengthens bones, and supports fat loss — particularly around the belly.

You don’t need intense gym sessions. Functional movement combined with basic strength work can make a big difference.

What to do:

Incorporate 2–3 sessions of resistance training each week

Use bodyweight, resistance bands, or light weights

Combine with gentle cardio like walking, dancing, or swimming to support your nervous system

More muscle means more energy burned at rest, better blood sugar control, and stronger hormonal balance.

3. Balance Your Blood Sugar to Reduce Fat Storage

Unstable blood sugar causes insulin spikes, which promote fat storage — especially in the midsection. Over time, this can lead to insulin resistance, fatigue, cravings, and weight gain.

During perimenopause, oestrogen levels drop, which naturally makes the body more insulin resistant. This is why many women feel hungrier, more tired, and gain fat even when they haven’t changed their habits.

What to do:

Eat balanced meals with protein, fibre, healthy fats, and slow-digesting carbohydrates

Avoid ultra-processed foods and sugary snacks

Eat within 1–2 hours of waking, and then every 4–5 hours to keep blood sugar steady

Balanced blood sugar reduces insulin spikes, lowers cortisol, and prevents the energy crashes that trigger overeating or emotional eating.

4. Support Your Nervous System for Metabolic Health

Your metabolism is not just about food and exercise — it’s deeply connected to your nervous system. When your body is in a chronic state of fight-or-flight, it releases cortisol, suppresses digestion, and stores fat for protection.

Chronic stress also affects your sleep, cravings, emotional regulation, and hormone production. Nervous system dysregulation is one of the most overlooked causes of weight gain after 40.

What to do:

Practice breathwork, deep belly breathing, or vagus nerve stimulation

Use gentle movement, such as yoga, nature walks, or somatic dance to release stored tension

Reflect on your inner dialogue and practice self-compassion to calm internal stress

When the body feels safe, it shifts out of survival mode, allowing metabolism, digestion, and hormone balance to return to a natural rhythm.

5. Prioritise Rest and Deep Sleep for Hormone Reset

Sleep is essential for healthy metabolism — yet it’s often the first thing to go during perimenopause. Poor sleep affects your appetite hormones (ghrelin and leptin), increases cortisol, and disrupts insulin function — all of which make weight gain more likely.

Hormonal changes, night sweats, and anxiety can make sleep more challenging, but creating consistent routines can help restore balance.

What to do:

Aim for 7–9 hours of sleep per night

Keep your bedroom cool, dark, and tech-free

Avoid eating large meals or drinking alcohol late at night

Wind down with magnesium-rich foods, herbal teas, gentle stretching, or journaling

Deep sleep helps your body repair, regulate hormones, reduce inflammation, and support emotional resilience.

Final Thoughts: Your Body Isn’t Broken — It’s Asking for Support

Your metabolism after 40 is not something to fix or fight — it’s something to listen to. It’s responding to hormonal changes, stress, nutrient needs, and your body’s call for safety, nourishment, and care.

When you focus on supporting your body — with real food, movement, rest, and emotional connection — you create the environment for sustainable energy, balanced weight, and renewed vitality.

Let your metabolism be a signal, not a sentence.

Ready to reconnect with your body and support your metabolism from the inside out?

Book an appointment with me today for personalised support that blends nutrition, somatic therapy, and lifestyle strategies designed for women in perimenopause and beyond.

�� In-person in Melbourne or online Australia-wide
�� Book now at www.ancavereen.com

Let’s help your body feel safe, strong, and supported — together.

The Hidden Link Between Hormones and Belly Fat in Perimenopause

anca@ancavereen.com (ANCA VEREEN) — Fri, 11 Apr 2025 06:01:53 GMT

Hormones and belly fat in menopause

If you have noticed your waistline expanding despite eating well and staying active, you are not imagining it. One of the most common complaints I hear from women in their 40s and 50s is, "Why am I gaining weight around my middle all of a sudden?" The answer lies in your hormones – and more specifically, in the complex relationship between hormonal shifts and fat storage during perimenopause.

As a dietitian and somatic psychotherapist, I want to give you more than just surface-level advice. I want to help you understand what your body is doing, why it is doing it, and how you can work with it – not against it.

What Happens to Hormones in Perimenopause?

Perimenopause is the transitional phase before menopause where your reproductive hormones – particularly oestrogen and progesterone – begin to fluctuate and decline. This process can start as early as your late 30s and continue well into your 50s.

During this time:

Oestrogen becomes erratic , often dipping lower than your body is used to causing mood changes and weight gain
Progesterone drops steadily , contributing to sleep disturbances and mood changes
Cortisol levels may rise , especially if you are experiencing chronic stress causing weight gain, belly fat, mood changes and poor sleep
Insulin sensitivity often declines , making it harder for your body to process sugars and carbohydrates efficiently

All of these shifts work together to signal your body to store fat – particularly around the abdomen.

Why Belly Fat?

So why does the fat seem to migrate directly to your belly? There are several key reasons:

1. Oestrogen's Role in Fat Distribution

Oestrogen helps regulate where fat is stored. In younger years, women tend to store fat more around the hips and thighs. But as oestrogen levels decline, this distribution shifts toward the abdominal area . The body holds onto belly fat because fat cells produce oestrogen, and in the absence of enough circulating oestrogen, your body sees this as a backup plan.

2. Cortisol and Stress Fat

Chronic stress, which is incredibly common in midlife, drives up cortisol – your primary stress hormone. Cortisol increases appetite, drives cravings (especially for sugar and processed carbs), and tells your body to store fat centrally around your organs. This is known as visceral fat , and it is not only stubborn but also inflammatory.

3. Insulin Resistance

As you age, your cells become less responsive to insulin, the hormone that helps regulate blood sugar. This means more sugar is stored as fat – and most often, it shows up around your middle. This cycle can also make you feel tired, hungry and moody, increasing the likelihood of overeating or emotional eating.

The Somatic Side of Belly Fat

Let’s talk about the emotional and energetic layer that often gets ignored. Belly fat can also represent protection. As women navigate the demands of midlife – caregiving, career pressure, shifting identity, unresolved trauma – the body can respond by holding onto weight as a form of safety.

As a somatic psychotherapist, I witness time and again how stored emotional tension, shame and stress patterns settle in the body. The belly is often where we feel our intuition, our emotions and our vulnerability. Learning to listen to your body, to feel rather than fix , and to regulate your nervous system can be a powerful piece of the weight loss journey.

What You Can Do About Belly Fat in Perimenopause

As oestrogen and progesterone levels shift during perimenopause, so does the way your body stores fat — often favouring the belly area. This isn’t about vanity; it’s a metabolic, hormonal and nervous system issue that deserves a compassionate, holistic response.

Here are five foundational strategies to help your body feel more balanced, energised and supported through perimenopause and beyond:

1. Balance Your Blood Sugar

Blood sugar imbalances are one of the most overlooked drivers of hormonal weight gain — especially around the midsection. When blood sugar spikes and crashes (from skipping meals or eating high-sugar, high-carb foods), your body responds by releasing more insulin — the hormone responsible for storing fat.

Frequent spikes in insulin not only promote fat storage, but also contribute to inflammation, cravings, energy dips and mood swings. For women in perimenopause, this process becomes even more pronounced as oestrogen — a natural insulin sensitiser — declines , making the body more sensitive to sugar and stress.

What helps:

Eating protein, fibre and healthy fats at every meal slows the absorption of glucose into the bloodstream and reduces insulin spikes.
Minimising refined carbs and sugars helps regulate hunger and energy.
Eating regularly , rather than skipping meals, supports cortisol balance and keeps your metabolism stable.

2. Reduce Stress and Cortisol

Chronic low-level stress is one of the biggest drivers of belly fat during perimenopause. When you’re under ongoing stress — from work, relationships, poor sleep, or even internal pressure — your body releases cortisol , a stress hormone designed to help you survive threats.

The problem? Chronic cortisol tells your body to store fat in the abdominal area , even if you're eating well. Cortisol also raises blood sugar, disrupts digestion, interferes with sleep, and leads to cravings for sugar and carbs — a perfect storm for weight gain and hormonal chaos.

What helps:

Breathwork and nervous system regulation practices like vagal toning, meditation or somatic body scans calm your stress response.
Gentle movement like walking, stretching, yoga or somatic dance lowers cortisol and supports lymphatic flow.
Quality sleep is crucial for cortisol regulation, appetite hormones (ghrelin and leptin) and overall metabolic health.

3. Build Muscle with Resistance Training

As oestrogen declines, muscle mass naturally decreases , which slows down your metabolism. Less muscle means your body burns fewer calories at rest, and is less efficient at handling carbohydrates — which increases the risk of insulin resistance and fat storage around the midsection.

Resistance training not only boosts your metabolic rate , but also improves insulin sensitivity , helping your body process glucose more efficiently. It also supports bone health , mental clarity , and mood regulation , all of which are essential during this transitional phase.

What helps:

Start with bodyweight exercises , resistance bands or light weights 2–3 times per week.
Focus on compound movements that target multiple muscle groups (e.g. squats, lunges, push-ups).
Don't be afraid of lifting heavier over time — muscle is your best metabolic ally.

4. Support Your Hormones Naturally

As oestrogen and progesterone fluctuate and eventually decline, your liver, gut and adrenal glands have to work harder to keep the body balanced. Without support, this can lead to symptoms like weight gain, bloating, anxiety, mood swings, and disrupted sleep.

Supporting natural hormone balance involves supporting detox pathways , replenishing nutrients, and incorporating foods that gently support oestrogen levels or modulate excess.

What helps:

Phytoestrogens (found in flaxseeds, tofu, lentils and chickpeas) mimic the effects of oestrogen in the body and can help buffer the drop in hormone levels.
Cruciferous vegetables (like broccoli, kale and cabbage) contain compounds like DIM that support liver detoxification of excess or “dirty” oestrogen.
Professional guidance on supplements like magnesium, B vitamins, adaptogens and omega-3s can offer targeted support based on your symptoms and bloodwork.

5. Reconnect to Your Body

During perimenopause, many women feel disconnected from their bodies — especially when the body doesn’t look or feel the way it used to. This disconnection fuels stress, emotional eating, self-criticism and avoidance — which perpetuates the cycle of dysregulation and weight gain.

Reconnection means shifting from “fixing” your body to listening to it — noticing how you feel, what you need, and what supports you emotionally, physically and energetically.

 What helps:

Daily body check-ins — pausing to feel your breath, your tension patterns, your emotions
Practices that build body trust , like somatic therapy, movement, intuitive eating and journaling
Speaking kindly to yourself — shifting the internal narrative from criticism to compassion

The more you feel safe and grounded in your body, the more your nervous system relaxes — allowing digestion, metabolism, and hormone balance to naturally recalibrate.

Final Thoughts

There is no quick fix for perimenopausal weight gain — and that’s okay. The goal isn’t to shrink your body, but to support it back into balance . When you focus on nervous system health, hormonal alignment, muscle strength, and body reconnection, you begin to feel more like yourself again — calm, clear, confident and alive.

You don’t have to do it alone. If you’d like support through nutrition, somatic therapy, and lifestyle coaching, I’m here to help.

�� anca@ancavereen.com
�� www.ancavereen.com/bookings

Why a Vegan Diet Is the Best Choice for Health, Longevity and Disease Prevention

anca@ancavereen.com (ANCA VEREEN) — Tue, 08 Apr 2025 05:28:30 GMT

Why vegans do it best

As an integrative dietitian and somatic psychotherapist, I've witnessed the transformative power of a well-planned vegan diet. Beyond ethical and environmental considerations, a vegan lifestyle offers profound health benefits, from enhancing gut health to reducing the risk of chronic diseases. So lets explore these.

�� Comprehensive Benefits of a Vegan Diet

1. Promotes Longevity

Plant-based diets are associated with increased life expectancy. Populations consuming predominantly plant-based foods tend to have lower rates of chronic diseases and longer lifespans.

2. Supports Gut Health

A vegan diet, rich in fiber from fruits, vegetables, legumes, and whole grains, fosters a diverse and healthy gut microbiome. This diversity is crucial for digestion, immune function, and even mental health.

3. Aids in Weight Management

Plant-based diets are naturally lower in calories and saturated fats, making them effective for weight loss and maintenance. The high fiber content promotes satiety, reducing overall calorie intake.

4. Reduces Risk of Cardiovascular Disease

Studies have shown that vegan diets can lower LDL cholesterol levels, blood pressure, and inflammation, all of which are risk factors for heart disease.

5. Lowers Cancer Risk

Plant-based diets are rich in antioxidants and phytochemicals that protect cells from damage. A significant portion of cancers can be prevented by factors within your control, including diet.

6. Prevents and Manages Type 2 Diabetes

Vegan diets improve insulin sensitivity and reduce blood sugar levels, aiding in the prevention and management of type 2 diabetes. They also support kidney function, which is often compromised in diabetic patients.

7. Enhances Skin Health

A diet abundant in fruits and vegetables provides essential vitamins and antioxidants, promoting clearer and more radiant skin.

8. Reduces Inflammation

Plant-based diets are rich in anti-inflammatory compounds, which can alleviate symptoms of chronic inflammatory conditions.

9. Balances Hormones

A high-fibre vegan diet aids in the elimination of excess hormones, supporting hormonal balance and reducing symptoms associated with hormonal imbalances.

10. Boosts Fertility and Reproductive Health

Nutrient-rich plant foods support reproductive health by providing essential vitamins and minerals necessary for hormonal function and fertility.

11. Improves Mental Clarity and Mood

A diverse gut microbiome, supported by a vegan diet, contributes to better mood and mental clarity through the gut-brain axis.

12. Strengthens Immune Function

A variety of plant foods supply the immune system with essential nutrients, enhancing the body's ability to fight infections.

13. Reduces Exposure to Environmental Toxins

Avoiding animal products decreases exposure to certain environmental toxins, medications, hormones and antibiotics, contributing to overall health.

14. Increases Energy and Vitality

Whole plant foods provide sustained energy levels due to their nutrient density and ease of digestion.

15. Supports Bone Health

A vegan diet can support strong bones when it includes calcium-rich plant foods and adequate vitamin D and protein.

�� Debunking Common Myths About Vegan Diets

Myth 1: Vegan Diets Lack Protein

A variety of plant foods, including legumes, tofu, tempeh, nuts, seeds, and whole grains, offer ample protein. Combining different plant proteins throughout the day ensures all essential amino acids are consumed.

Myth 2: Vegan Diets Are Nutritionally Inadequate

While certain nutrients like vitamin B12, iron, and omega-3 fatty acids require attention, they can be adequately obtained through fortified foods and supplements. A well-planned vegan diet meets all nutritional needs.

Myth 3: Vegan Diets Are Expensive

Whole plant foods like grains, beans, and seasonal produce are among the most affordable food options. The perception of veganism being costly often stems from specialty vegan products, which are not essential for a healthy vegan diet.

�� Take the Next Step Towards Optimal Health

Embracing a vegan lifestyle can be a transformative journey towards better health and well-being. If you're considering this path or seeking guidance on optimising your plant-based diet, I'm here to support you.

�� Book a personalised consultation today and embark on your journey to vibrant health and dont hesitate to reach out for further questions.

Supplements That May Help Women Over 40 Lose Weight Naturally

anca@ancavereen.com (ANCA VEREEN) — Tue, 08 Apr 2025 01:16:06 GMT

Supplements needed for menopausal weight loss

If you are in your 40s or 50s and feeling like your metabolism has slowed to a crawl, you are not imagining it. Hormonal shifts, stress, sleep changes and a slower metabolism can make fat loss feel like an uphill battle. While supplements are not magic pills, the right ones can support your body naturally – especially when combined with nourishing food, movement and nervous system support.

As a dietitian and somatic psychotherapist, I want to be clear: supplements should support , not replace, a healthy foundation. And what your body needs may be very different to someone else’s. That said, there are some key supplements that can make a big difference for many women over 40.

Let’s explore them.

1. Magnesium

Most women are low in magnesium and do not even know it. This mineral is essential for energy production, blood sugar regulation, sleep and nervous system balance – all of which impact weight loss.

Best forms : Magnesium glycinate for relaxation and sleep, or magnesium citrate for digestion and bowel regularity.

2. Vitamin D

Vitamin D is technically a hormone and plays a vital role in metabolism, immune function and mood. Low levels are common after 40 and can contribute to fatigue, poor sleep, low mood and weight gain. Aim for your blood vitamin D levels to be above 100 nmol\l and ensure your supplement with zinc and magnesium at the same time as these minerals are needed to activate vit D. If deficient and especially if overweight you will need 5000-1000IU to correct your deficiency. Please seek advice from an accredited practising dietitian on how to best supplements and correct for vitamin D deficiency.

3. Omega-3 Fatty Acids

Omega-3s reduce inflammation, support hormone production and improve insulin sensitivity – which is key for weight loss and managing cravings.

Food sources to consume min 3 times per week : Salmon, Sardines, Trout, Mackerel, Oysters, Flaxseed, chia seeds, walnuts and algae-based omega-3s. Plants contains less omega 3 and these can and should be eaten daily.

Supplement : Choose a high-quality plant-based omega-3 if you do not get enough through diet. Avoid fish oil supplements as they are contaminated with mercury.

4. Chromium, Manganese and Alpha-Lipoic Acid (ALA)

Both of these nutrients help regulate blood sugar, cravings and support insulin sensitivity, which can help reduce sugar cravings and fat storage around the belly. These may be especially useful if you experience energy crashes, intense carb cravings or signs of insulin resistance.

Food sources: broccoli, spinach, kale, tomatoes, Brussels sprouts, peas, beetroot, carrots, green beans, potatoes with skin, apples, bananas, oranges, grapes, garlic, oats, quinoa, brown rice, chickpeas, lentils, tofu, tempeh, flaxseeds, chia seeds, pumpkin seeds, sesame seeds, almonds, hazelnuts, pecans, brewer’s yeast, whole grains, and herbs like basil and thyme. Green and black tea are also rich in manganese, while flax and leafy greens provide small amounts of alpha-lipoic acid.

Supplement: Supplements to support sugar sensitivity and insulin resistance are available behind the counter at your local pharmacy. Please ask your pharmacist to recommend a high quality product. And skimp on the price as you get what you pay for when it comes to supplementation.

5. Iodine

Iodine is an essential nutrient for thyroid function and a healthy metabolism, yet despite being a serious and widespread deficiency — especially here in Australia — it’s rarely tested by doctors. Iodine deficiency can lead to weight gain, insulin resistance, sugar and salt cravings, water retention, dry skin and noticeable changes in mood, memory and cognitive function. What’s more, iodine is easily displaced in the body by halogens like chlorine, fluoride and bromine, which are commonly added to our water supply, breads and many processed or packaged foods — making it even harder to maintain healthy levels through diet alone.

Food sources: Seaweed (kelp, dulse, arame, wake), oysters, shellfish, Fish (especially cod, sardines, tuna and sea bass). Please avoid iodised salt as the iodine content easily evaporates as well as Himalayan sea salt. Use instead a Celtic sea salt. Aim to consume minimum one of these items daily.

Supplementation: If iodine deficient you will need to supplement with high doses of Iodine well above the RDI (recommended daily intake). Your need will be increased if you are overweight, have large breast and a family history of cancer. Please consult an accredited practising dietitian who is iodine literate to support you with the right advice.

6. Zinc

Zinc is key for insulin sensitivity, energy metabolism, digestion and healthy hormonal regulation. Unfortunately due to stress which compromises digestion most women find themselves low in zinc on a background when the body's needs are greatly enhanced due to all accompanying hormonal changes.

Food sources: meat, fish, eggs, pumpkin seeds, hemp seeds, legumes, quinoa.

Supplement: Go for a zinc citrate, picolinate or glycinate to correct for any diagnosed deficiency keeping in mind that most bloods will miss a deficiency and you should work with a dietitian to use clinical signs and symptoms along side relevant investigations.

5. Vitamin B6

Vitamin B6 is essential for hormone balance, mood regulation and energy, especially during perimenopause and menopause. It supports neurotransmitters like serotonin, helps regulate blood sugar and supports oestrogen detox. Deficiency is common in women under stress or using hormonal medications and often goes unnoticed.

Food sources: bananas, avocados, sunflower seeds, chickpeas, lentils, sweet potatoes, spinach, eggs and oily fish. Try to include at least one B6-rich food daily, ideally lightly cooked or raw to preserve nutrients.

Supplementing with the active form, Pyridoxal-5-Phosphate (P5P), may be necessary during high stress or hormonal shifts. Speak to an accredited practising dietitian to find the right dose for your needs.

7. Adaptogens (Ashwagandha, Rhodiola, Holy Basil)

Adaptogenic herbs help regulate your stress response, lower cortisol and improve energy levels. Since high cortisol is a major barrier to weight loss during menopause, supporting your adrenal health can make a real difference.

Start low and slow, and check in with a qualified dietitian which brands and how much you should take.

8. Fibre Supplements (Psyllium Husk, Inulin, Acacia, Partially Hydrolysed Guar Gum)

If your diet is low in fibre or you struggle with regularity, fibre supplements can help you:

Stay full longer
Reduce cravings
Balance blood sugar
Support gut and hormone detox

Fibre is often overlooked but is a quiet powerhouse in the weight loss journey.

9. Probiotics

Your gut microbiome plays a huge role in weight regulation, hormone metabolism and emotional balance. A good probiotic can help restore gut diversity, reduce bloating, support digestion and even influence fat storage and cravings.

Tip : Look for a broad-spectrum probiotic with at least 10 billion CFUs from multiple strains. Rotate every few months and support it with fermented foods.

Things to Remember

Always choose high-quality practitioner-grade supplements where possible
Start with one or two key options and see how your body responds
Track how you feel, not just your weight – energy, sleep, mood and digestion are key markers

And most importantly – do not use supplements as a way to bypass the deep work your body is asking for. Nourish yourself with real food. Move in a way that feels good. Rest. Breathe. Reconnect.

Final Thoughts

Supplements can be a beautiful part of your healing toolkit. When used with care and intention, they can help your body feel supported, energised and balanced.

If you are unsure where to start, or want a personalised plan tailored to your unique needs, I offer 1:1 consults to help support your nutrition and weight loss journey. You do not have to guess or go it alone.

Your body is wise. Let’s support it with everything it needs to thrive naturally – with nourishment, connection and care.

To book visit www.ancavereen.com

How to Beat Sugar Cravings and Emotional Eating in Midlife

anca@ancavereen.com (ANCA VEREEN) — Tue, 08 Apr 2025 00:39:36 GMT

How to beat menopausal cravings

If you find yourself reaching for chocolate at 3pm or mindlessly snacking late at night even when you are not truly hungry – you are not alone. Sugar cravings and emotional eating are incredibly common in midlife, especially during perimenopause and menopause. But here is the thing – it is not just about willpower. There is so much more going on beneath the surface.

As a dietitian and somatic psychotherapist, I work with women every day who feel like food has become a coping tool. And it makes sense. Your hormones are shifting, stress levels are higher, and your nervous system is likely stretched thin and with all the underneath changes is definitely less resilient.

So Let’s unpack why these cravings are happening and what you can do about it – with kindness and using real strategies that work.

Why Sugar Cravings Spike in Midlife

1. Hormonal Fluctuations

As oestrogen and progesterone levels shift, so do your neurotransmitters like serotonin and dopamine. These are the feel-good chemicals that help regulate mood. When they drop, your body craves quick hits of pleasure – and sugar is the fastest fix.

2. Insulin Resistance

Many women over 40 begin to experience a decline in insulin sensitivity. This makes it easier for blood sugar to spike and crash – and when it crashes, the cravings kick in. You feel tired, foggy or irritable, and sugar becomes a quick escape.

3. Emotional Overload

Midlife can be emotionally intense. You may be juggling work, family, ageing parents, changing identity or unprocessed grief. Food becomes a buffer. It soothes, distracts and numbs – for a moment.

How to Break the Cycle

1. Balance Your Blood Sugar

This is foundational. When your blood sugar is stable, you reduce cravings and improve your mood and energy.

Eat protein and healthy carbs like quinoa, teff, amaranth, buckwheat, millet, pumpkin, sweet potato and potato at every meal
Add fibre-rich veggies and ensure more than 1/2 your plate for lunch and dinner is made of either salad or vegetables
Avoid skipping meals and aim to eat every 3-4 hours
Avoid processed carbs and sugary snacks
Drop alcohol and caffeine... thats right that cup of coffee is hurting your waist line

2. Prioritise Sleep and Nervous System Regulation

Lack of sleep and chronic stress drive cravings through the roof. Lack of or poor sleep stresses your body and nervous system and when your nervous system is dysregulated especially since stress is around every corner, your body seeks quick comfort – and sugar, fats and carbs are the easiest option.

Daily practices that help:

Ensure you got to bed and wake up the same day everyday including weekends. This will help regulate your circadian rhythm.
Avoid blue light exposure coming from your devices 2-3 hours before going to bed
Dim the lights after sundown and use twilight lightbulbs throughout the house
Listen to soothing 432 Hz music before bed and try to meditate
Establish a practice where overnight you make it a point during having a shower to visualise the water washing away your day. You should empty yourself body, mind and energy of the day and go to bed empty.
Restorative movement like yoga or gentle stretching
Deep belly breathing in the morning doesn't only help your digestion but also supports relaxation. See video below for suggestions.

4. Crowd Out, Not Cut Out and Super Hydrate

Instead of focusing on restriction, focus on adding in more nutrient-rich, satisfying foods. Over time, your body will crave balance more than sugar.

Options include:

Increase fibre intake by ensuring you have min 3 meals per day containing vegetables, whole grains, legumes, nuts and seeds.
Increase magnesium-rich foods (pumpkin seeds, almonds, leafy greens, legumes)
Go for natural sweetness like berries, figs, apricots or dates which are also rich in iron a nutrient often craved the week before your period
Increase intake of red meat to 2-3 times per week the week before your period
Stay well hydrated- the body doesn't know the difference between hunger and thirst and this its hungry. Before eating drink 2 cups of water and if still hungry then get.
To know how much you should drink multiply your body weight by 0.35 ml.70 X 0.35 ml = 2.45ml. Add another 500 ml if hot outside or if sweating especially due to exercise. If feeling thirsty you are still dehydrated so please add extra to your estimation.

4. Nourish Yourself Emotionally

Emotional eating is not a failure. It is a sign your body is asking for something – comfort, connection, rest or release. Its saying I am in pain and need your help.

Try this:

Pause and ask: What am I really needing right now and what are all my options available that can satisfy this need without compromising my health and goals?
Find non-food ways to comfort yourself: a warm bath, grounding walk, exercise, empowering music, dancing, breathwork, stretching, meditation, painting, drawing, chatting to a friend,
Keep a journal to explore patterns- we all carry unresolved trauma and emotions which when undigested manifest in repeating and annoying behavioural patterns. These appear to invite acknowledgment, processing and release so you can move forward with greater ease and your body can once more find balance.
Allow space to feel emotions rather than push them down. If something comes up for you try to stay open and curious. It is your body saying she needs support from you. The more you learn to pause, listen and respond accordingly the more your body will stay in balance making cravings a thing of the past.

5. Reconnect with Your Body

This is where somatic therapy shines. When you feel disconnected, overwhelmed or checked out, food often becomes the tool to bring sensation back.

Use your body to reconnect:

Dance or shake to move stuck emotion
Place a hand on your belly and one on your chest and breathe slowly
Tune in to where you feel hunger, emotion or tension and bring relaxation and compassion to that area
If feeling very unsafe, anxious, depressed or overwhelmed it's best to seek professional help from a somatic psychotherapist which can support you holistically.

The more present and safe you feel in your body, the less you will reach for food to ground you. Unfortunately feeling safe its easier said than done as this is a complex topic for another blog. Feeling unsafe is the major driver for our behaviours and the fear that accompanies this state is something felt by everyone. The greater the fear the greater the denial, suppression and avoidance. And food is a powerful tool to change a frighten chemistry. Binging on carbs can increase dopamine and serotonin and for a short while can lift our mood. Unfortunately this approach is not sustainable as shortly after you will experience a crash and feel worse. This chemical pattern alone can trigger shame and quilt and lead to diseases like diabetes, high cholesterol, liver inflammation and eating disorders and that's why I recommend working with a somatic psychotherapist.

Finally....

Cravings are not the enemy. They are messengers. When you learn to listen instead of judge, they lose their grip on you.

Midlife is a time of deep transformation. Your body is changing, yes – but so is your relationship to self. You can shift from using food to numb, to using nourishment to feel more alive and connected.

If you are ready to explore this journey with support please book an appointment where we can assess your current state and create nutrition, emotional and lifestyle strategies that actually work.

You deserve to feel free around food. And you can get there, one kind step at a time.

To book a nutrition and somatic therapy consultation visit www.ancavereen.com

Why Weight Loss Feels Impossible During Menopause – and What to Do About It

anca@ancavereen.com (ANCA VEREEN) — Mon, 07 Apr 2025 09:31:01 GMT

Weight loss menopause tips

If you’re in your 40s or 50s and wondering why the usual tricks no longer work when it comes to weight loss, you are definitely not alone. As a dietitian and somatic psychotherapist, I have had countless women sit across from me in my clinic frustrated, exhausted and feeling like their body is betraying them. And believe me, I get it – because I’ve been there too.

Let’s start by naming what so many women go through but rarely talk about openly: that weight gain during perimenopause and menopause is real . It’s not in your head. And more importantly – it’s not your fault.

Hormones Are Shifting – and So Is Your Metabolism

After your 40tees is not uncommon to have variable hormone levels. Low progesterone and high oestrogen are common as well as both sex hormones being low. It's a bit messy around this time and depending on how you managed your stress and how well your liver, adrenals and thyroid are performing will directly impact your menopausal journey. This can leave you feeling puffy and bloated, confused, irritable, depressed, anxious, sore, with foggy mind and an attention span of 2 seconds. In addition weight gain around the belly is not uncommon and this tends to be the time when things around your mid section will start to shift.

In your 50tees as oestrogen begins to decline, your body tries to hold onto fat even more, especially around the belly. Why? Because fat cells can produce oestrogen – and your body is trying to compensate. Add to this common changes to insulin sensitivity, cortisol from ongoing stress, nutrient deficiencies, toxicity and disrupted sleep and it's enough to make you feel mad and like you are riding a bloody roller coaster.

Joy.... Your metabolism slows and fat storage becomes easier, which means you need to work smarter and much differently with your body and mind than ever before. And I am sure you have already noticed that... things you have tried and worked in the past no longer do ... right ?

Emotional and Somatic Load... aka stress

Let’s not ignore the emotional weight you might be carrying too – whether it’s caring for family, managing a demanding career, or navigating changing roles and identity. All of this can show up physically. As a somatic therapist, I see how emotional suppression, chronic stress and disconnection from the body contribute to holding onto weight. The more you have shoved down your emotions because you were too busy, it was to hard or you didnt know how to handle it, these get stored in the body and manifest later as weight gain and disease. As such, when I work with my menopausal ladies we always work to offload and detox the old and stagnant emotions such that the body can truly find its balance and wellbeing. When the body feels heard, supported and nourished it will start cooperating with you and then in equal measure support your weight loss efforts.

You see lasting weight loss t’s not just about food or exercise, but it's in equal measure about feeling connected to your body, knowing how to regulate and nourish your body while having a safe and trusting partnership with it. Actively managing stress as well as negative thoughts and emotions is also needed along side a self care focused lifestyle.

So What Can You Do?

Here’s the good news: weight loss is still possible in menopause – it just requires a different approach. One that is more holistic, gentle and aligned with your changing body.

Eat to regulate, not restrict : Focus on eating every 4-5 hours, consuming nutrient-dense whole foods like wholegrains, proteins and lots of vegetables. This will help balance your blood sugar, and reduce inflammatory triggers. Eat enough to feel satisfied and energised and ensure you supplement accordingly with products that meet your needs. A dietitian can help personalise what supplements and foods you should consume.
Detox and cleanse: Chemicals are everywhere and a real reason why so many of us suffer. Aim to detox every 2-3 months under the guidance of a qualified dietitian.
Support your nervous system : Breathing techniques, somatic movement, mindfulness and proper sleep hygiene can do more for your metabolism than any fad diet ever could. Stress reduction is key to navigate this time.
Strength train : Your body needs resistance training now more than ever to support muscle mass and boost metabolism along side flexibility. Yoga and weights should become your friends during this time.
Track your cycle or symptoms : Learn the rhythm of your body and support it with food, rest and movement accordingly.
Give yourself grace : This is not just a physical transition. It is emotional, spiritual and deeply personal. learn how to listen, actively respond and fall in love with yourself rediscovering a new YOU. Your body is not broken. It is changing.

You do not have to hustle your way through this. There is another way. And if you are ready to try something that works with your body – not against it – I would love to support you through my personalised consultations. To book please visit www.ancavereen.com

What is the Difference Between a Dietitian and Nutritionist?

anca@ancavereen.com (ANCA VEREEN) — Sun, 06 Apr 2025 07:57:13 GMT

What is a dietitian?

A dietitian is a healthcare professional specialising in nutrition science and can help you lose weight by providing expert advice on healthy eating habits.

Accredited Practising Dietitians (APD - which is what I am) are the most educated nutrition professionals because they must undergo 5 years of training specialising in all things nutrition and chronic disease management. These qualifications are only offered by certain universities. It is a protected title and if you see a practitioner listing APD behind their name than you know they have done some serious educational training and are being regulated by the Dietetic Association of Australia (DAA) to ensure their are keeping up to date with their training and code of ethics.

You can find my listing on the Dietitians Australia APD Register .

Usually 2 years out of the 5 are spent in hospital, community centres and organisational placements to ensure dietitians are qualified to work in different industries addressing various nutritional and organisational demands. You can find dietitians working in hospitals, food service, community centres, NGOs, public health promotion and private practice addressing individual or community health and nutrition needs.

An APD is recognised by Medicare, NDIS and Private Health Insurers which means you can get some money back on your consultations. A GP can recommend you see a dietitian on an Enhanced Primary Care Plan which entitles you to a set number of visits per year with Medicare reimbursements per consultation. Contact me for more information on Medicare or Private Health reimburesments.

What is a nutritionist?

A nutritionist is a professional specialising in studying nutrition and the relationship between diet and health. They can help people develop healthy eating habits and manage various health conditions through diet.

However, anybody in Australia can call themselves a nutritionist. The term Nutritionist is not regulated and if tomorrow you wanted to start calling yourself a nutritionist you can, as there is no association or regulatory body, meaning you can't apply for any rebates from a Nutritionist because the profession is not recognised by Medicare or Private Health Insurance funds.

The education and training received by Nutritionist is often a 3-year Bachelor program, which often doesn’t prepare students for work in a private practice setting. Most Nutritionists you will find in practice undergo diplomas with natural colleges that often lack credibility and recognition.

This is not to say that all Nutritionists are bad, however if you are looking for a nutrition professional ensure you know their qualifications and background and that they have enough experience to assist with your health and nutrition concerns.

What can A dietitian help me with?

A dietitian can create a personalised meal plan for you based on your specific needs and goals and can guide making healthy food choices to help you with different health conditions and it is not always for weight loss !

Some of the conditions that a dietitian is consulted for is:

They can be especially helpful if you have special dietary restrictions or requirements due to conditions such as:

Food Allergies and intolerances
Navigating eating disorders
Heart health including high cholesterol
Type 1 and Type 2 Diabetes
Gut Health conditions such as IBS, Chron's disease or Diverticulitis
Auto Immune diseases like Coeliac disease or Endometriosis

Dietitians don't just offer support with weight loss, they can also offer support with weight gain. Being an appropriate weight is extremely important for your overall health and working with an expert to understand what your goals should be is better than trial and error on your own.

Additionally, a Dietitian can help you develop healthy eating habits if you choose to change your lifestyle and try a vegetarian or vegan diet. They will provide support and motivation to help you stick to your plan and help you identify and overcome any obstacles or challenges preventing you from reaching your health goals.

Dietitian Specialty Areas Of Focus

Dietitians will often specialise in certain health areas, such as working with children or geriatric patients.

This takes a different skill sets and understandings of what these clients and their families face. Other dietitians will have a broader base of clients.

Over time I have developed the skillsets and understandings of working with women who have difficulty with losing weight.

This is my area of expertise to which I have dedicated many years and I have many tools in my kit that will help you to deal with the entire mind, body and soul as challenges with weight are linked to many areas that includes the sub conscious, endocrine system and other health factors including injuries and overwhelm of dietary information.

your personal Dietitian

The top reasons why clients come to my dietetics practice and how I differ in how I approach weight loss and weight management:

To develop a personalised meal plan tailored to their individual needs and goals.
To learn about healthy eating habits and portion control.
To address any underlying medical conditions or dietary restrictions contributing to weight gain.
To improve their relationship with food and develop healthier relationships with their bodies.
To gain a better understanding of the role of nutrition in overall health and wellness.
To receive education and support to make lasting lifestyle changes.
To receive accountability and motivation to stick to their weight loss plan.
To address emotional or psychological factors that may be impacting their eating habits.
To receive techniques to overcome additional barriers to weight loss, such as stress and trauma .

Get in touch with me today if you would like to know more about how I treat the body as a whole when undergoing a weight loss program.

Anca Vereen is an APD and Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Nutrigenomics Lecturer who specialises in weight loss, gut health, mental health and stress management.

Salicylate Intolerance: What It Is, Why It Happens & How to Manage It

anca@ancavereen.com (ANCA VEREEN) — Fri, 14 Feb 2025 00:26:05 GMT

Heal from salicylate intolerance

Have you ever eaten a seemingly healthy food—like strawberries, tomatoes, or spices—only to experience skin rashes, headaches, digestive discomfort, or sinus congestion afterward? If so, you may have salicylate intolerance .

Salicylates are natural compounds found in many fruits, vegetables, herbs, and even medications like aspirin. While they don’t cause issues for most people, some individuals struggle to break them down , leading to a range of uncomfortable symptoms. As an Integrative dietitian , I see many clients with unexplained food sensitivities, and salicylates can often be a hidden trigger . So let’s dive into what causes salicylate intolerance, the symptoms to look for, and how to manage it through diet and lifestyle changes .

What Is Salicylate Intolerance?

Salicylate intolerance is a chemical sensitivity that occurs when the body struggles to metabolize and eliminate salicylates efficiently. Unlike a true food allergy, which involves the immune system, this is more of a detoxification issue or chemical sensitivity.

When salicylates build up in the body faster than they can be cleared, they can trigger skin, respiratory, digestive, and neurological symptoms.

Common signs of salicylate intolerance include:

Skin reactions – rashes, hives, eczema, itching
Respiratory issues – asthma, sinus congestion, wheezing
Digestive problems – bloating, nausea, diarrhea, IBS-like symptoms
Neurological symptoms – headaches, dizziness, brain fog, tinnitus
Joint and muscle pain – inflammation, fatigue, body aches

Why Do Some People React to Salicylates?

Not everyone is sensitive to salicylates, so why do some people develop reactions while others don’t? It often comes down to how well the body processes and detoxifies salicylates.

1. Impaired Liver Detoxification

The liver is responsible for breaking down and eliminating salicylates using an enzyme called phenolsulfotransferase (PST) . Some people have lower levels of this enzyme , making it harder to process salicylates efficiently.
Glutathione, the body’s master antioxidant , is essential for detoxification. Low levels can impair salicylate metabolism, often due to stress, toxins, or poor diet.

How to support your liver:

Eat sulfur-rich foods like garlic, onions, and cruciferous vegetables (broccoli, kale, cabbage).
Support detox pathways with glutathione, NAC, and vitamin C.

2. Gut Health Imbalances and Leaky Gut

Your gut bacteria play a major role in breaking down salicylates. If you have gut dysbiosis (an imbalance of good and bad bacteria) or leaky gut syndrome , you may be more sensitive to these compounds.

How to improve gut health:

Take probiotics and prebiotics to restore beneficial bacteria.
Support gut lining with L-glutamine, zinc carnosine, vitamin A, iodine, quercetin and aloe vera.
Reduce processed foods, saturated or animal fats a and inflammatory vegetable oils.

3. Mast Cell Activation and Histamine Intolerance

Salicylates can sometimes trigger mast cells to release histamine, leading to symptoms like itching, hives, and sinus congestion.

How to reduce mast cell activation:

Include quercetin-rich foods (apples, onions, green tea).
Take vitamin C, B6, Zinc and DAO enzymes to help break down histamine.
Reduce high-histamine foods if you’re also sensitive to them. This includes anything fermented, citrus, strawberries, spinach, avocado, beer and shellfish.

4. Frequent Use of NSAIDs (Aspirin, Ibuprofen, Naproxen)

Medications like aspirin and ibuprofen contain salicylates, and frequent use can contribute to salicylate overload in sensitive individuals.

How to reduce dependency on NSAIDs:

Use natural anti-inflammatory alternatives like curcumin, magnesium, and PEA.
Support joint health with collagen alternatives (vegan-friendly), turmeric, and boswellia.

List of Foods High in Salicylates

If you are sensitive to salicylates , reducing high-salicylate foods can help lower your overall intake and reduce symptoms.

High-Salicylate Foods (Avoid or Limit If Sensitive)

Fruits (high content)

Strawberries, blueberries, raspberries, blackberries
Oranges, lemons, limes, grapefruits
Apples, peaches, grapes, cherries, plums
Dried fruits (raisins, apricots, dates, prunes)

Vegetables

Tomatoes and tomato sauce
Capsicum (bell peppers)
Spinach, kale, zucchini
Mushrooms, broccoli, cauliflower

Herbs and Spices (very high content)

Cinnamon, turmeric, curry powder
Paprika, cayenne, chili powder
Thyme, oregano, basil, rosemary, sage

Beverages

Tea (black, green, herbal)
Coffee
Wine (especially red wine)
Fruit juices (especially citrus-based)

Nuts and Seeds

Almonds, peanuts, walnuts, pistachios, hazelnuts

Processed and Packaged Foods

Ketchup, soy sauce, barbecue sauce, chutneys
Artificial colors and flavors in soft drinks, candies, and snacks

Low-Salicylate Foods (Safer Choices for Sensitivity)

Fruits: Bananas, pears (peeled), papaya, avocado
Vegetables: Cabbage, lettuce, celery, white potatoes
Dairy and Protein: Eggs, plain meats, plain dairy products like ricotta cheese and milk (avoid feta and hard cheeses)
Grains: Rice, oats, quinoa, plain bread and pasta
Oils and Fats: Coconut oil, olive oil, Ghee

How to Manage Salicylate Intolerance

Reduce high-salicylate foods gradually to see if symptoms improve.
Support liver detox with sulfur-rich foods and glutathione boosters.
Improve gut health with probiotics, prebiotics, gut support products and an personalised anti-inflammatory diet.
Stabilize mast cells with quercetin, vitamin C, B6, Zinc, and DAO enzyme.
Limit NSAID use if possible and explore natural pain relief options.
Work with a dietitian to address the root cause and develop a personalised balanced, low-salicylate diet .

Take Control of Your Health with Expert Guidance

If you're struggling with unexplained food sensitivities, gut issues, or inflammation , salicylates could be part of the problem.

As an integrative dietitian , I specialize in helping people uncover food intolerances, optimize digestion, and regain their vitality through personalized nutrition plans.

Book a consultation with Anca Vereen today to create a nutrition strategy that supports your health, reduces symptoms, and helps you feel your best.

Click here to schedule your appointment : www.ancavereen.com

Breaking Free from Binge Eating Disorder: Understanding, Compassion, and Support

anca@ancavereen.com (ANCA VEREEN) — Thu, 16 Jan 2025 09:00:04 GMT

Understanding Binge Eating Disorder

Binge Eating Disorder (BED) can feel overwhelming, but you are not alone, and recovery is possible. If you’re struggling with binge eating, you might feel trapped in a cycle of emotional eating, guilt, and shame. However, with the right support and understanding, you can break free and build a healthier relationship with yourself and food. This blog will explore what BED is, its causes, and the steps you can take toward recovery with the help of specialised professionals.

What is Binge Eating Disorder?

Binge Eating Disorder is a common yet often misunderstood eating disorder. It is characterised by episodes of consuming large quantities of food in a short period, often accompanied by a sense of being out of control. You might find yourself eating when you’re not physically hungry or continuing to eat past the point of fullness, only to feel guilt or regret afterward. Unlike bulimia, binge eating episodes are not followed by purging or other compensatory behaviours.

BED can affect anyone, regardless of age, gender, or background. It’s important to know that BED is not about a lack of willpower. It’s a complex condition with emotional, psychological, and sometimes biological roots, and you deserve compassion and support as you work through it.

What Causes Binge Eating Disorder?

The causes of BED are unique to each individual and often involve a mix of emotional, environmental, and biological factors. You might turn to food as a way to manage stress, loneliness, or difficult emotions. Traumatic experiences, unresolved grief, or ongoing life challenges can also contribute to binge eating.

Dieting or restrictive eating can sometimes trigger BED by creating a cycle of deprivation and overconsumption. Societal pressures and messages about body image and weight can further complicate your relationship with food. Additionally, genetic predispositions and imbalances in brain chemicals that regulate hunger and mood may play a role.

The Emotional and Physical Impact of BED

BED can have a profound impact on your physical and emotional well-being. Physically, it may lead to health challenges such as weight fluctuations, high blood pressure, diabetes, or heart disease. Emotionally, it often results in feelings of isolation, low self-esteem, and shame.

You might feel stuck in a cycle of overeating, followed by self-criticism and attempts to regain control. But recovery is not about perfection—it’s about progress and learning to respond to yourself with kindness and understanding.

Steps Toward Recovery: A Personalised Approach

Recovery from BED starts with acknowledging your struggle and reaching out for support. You don’t have to navigate this journey alone. Working with professionals who specialise in eating disorders can provide the guidance and tools you need to heal. Here’s how you can begin:

Book a Consultation with a Specialist: A dietitian and therapist experienced in eating disorders can help you explore the root causes of your binge eating and develop a personalised plan for recovery. They can also guide you in creating a balanced approach to nourishment without restrictive dieting.
Understand Your Triggers: With professional support, you can identify the emotions, situations, or habits that lead to binge eating and develop healthier coping mechanisms.
Focus on Self-Compassion: Shame often fuels binge eating, making it harder to break the cycle. A therapist can help you practice self-compassion, reminding you that your struggles don’t define you.
Rebuild Your Relationship with Food: A dietitian can work with you to establish regular, nourishing eating patterns, helping you move away from cycles of restriction and overeating.
Build a Support System: Recovery is easier when you have a team of professionals and loved ones who understand and support your goals. Don’t hesitate to reach out for encouragement and accountability.

Why Professional Support Matters

Binge Eating Disorder is not something you need to face on your own. A dietitian and therapist who specialise in eating disorders bring valuable expertise and a compassionate approach to your recovery. They can help you understand the underlying factors contributing to BED and empower you to make sustainable changes for your well-being.

By booking a consultation, you’ll take the first step toward healing. You’ll gain insights into your behaviours and build practical strategies to address them. Most importantly, you’ll have a partner in your journey to recovery who is there to support and guide you every step of the way.

Take the First Step Today

If you’re ready to break free from the cycle of binge eating and rediscover balance and joy in your life, help is available. Book a consultation with a dietitian and therapist who understand the complexities of eating disorders and are here to support you with compassion and care.

You deserve to feel at peace with food and confident in yourself. Take the first step toward recovery today—because your health and happiness are worth it. www.ancavereen.com/bookings

Understanding Bulimia Nervosa: Cause, Effects and Hope for Recovery

anca@ancavereen.com (ANCA VEREEN) — Wed, 15 Jan 2025 08:46:06 GMT

Bulimia is not a life sentence

Bulimia Nervosa is a deeply challenging eating disorder that affects millions of people worldwide. If you’re reading this, you might be struggling with bulimia or supporting someone who is. First, let me assure you—you are not alone, and recovery is possible. By understanding more about bulimia, its causes, and how to approach recovery with compassion, you can take an important step toward healing.

What is Bulimia Nervosa?

Bulimia Nervosa is characterised by cycles of binge eating and purging. During a binge, you may feel out of control as you consume large amounts of food in a short period. This is often followed by purging behaviours, such as vomiting, using laxatives, or excessive exercise, as a way to cope with feelings of shame, guilt, or fear of weight gain. While bulimia often involves a preoccupation with body image and weight, the underlying causes go far beyond food.

Binge eating episodes are frequently accompanied by feelings of emotional distress, which can create a vicious cycle where food becomes both a source of comfort and conflict. Understanding this cycle is key to breaking free and rebuilding a healthier relationship with food and yourself.

What Causes Bulimia Nervosa?

The causes of bulimia are complex and personal, often stemming from a combination of emotional, psychological, and social factors. You might feel pressured by unrealistic societal beauty standards, or perhaps you’ve experienced trauma, bullying, stress, or difficult family dynamics. Low self-esteem, perfectionism, and feelings of inadequacy often contribute to the cycle of bulimia.

It’s also common to feel a profound sense of shame about your body and eating behaviours, which can make it hard to open up or seek help. But it’s important to know that bulimia isn’t your fault. It’s often a coping mechanism for deeper emotional pain or a way to regain a sense of control when life feels overwhelming. In some cases, biological factors such as genetics or imbalances in brain chemicals that regulate mood and appetite can also play a role.

The Effects of Bulimia on Your Body and Mind

Bulimia takes a toll on both your physical and emotional health. Physically, it can lead to:

Dehydration: Frequent purging can disrupt your body’s fluid balance.
Electrolyte Imbalances: These can result in irregular heart rhythms or even heart failure.
Digestive Issues: Persistent vomiting can cause acid reflux, stomach pain, and damage to your oesophagus.
Dental Problems: The stomach acid from purging can erode tooth enamel, leading to cavities and sensitivity.
Hormonal Imbalances: Bulimia can disrupt menstrual cycles and other hormonal functions.

Emotionally, you might feel:

Anxiety and Depression: The cycle of bulimia can exacerbate feelings of sadness and worry.
Isolation: Keeping your struggles secret can make you feel disconnected from others.
Shame and Guilt: These feelings often intensify after bingeing or purging episodes, making it harder to seek help.

A Compassionate Approach to Recovery

Recovery from bulimia is not just about changing eating behaviours; it’s about addressing the root causes and nurturing a healthier relationship with yourself. Here are some key steps to help you move toward healing:

Seek Support: You don’t have to face this alone. Reaching out to a therapist, counsellor, or support group can provide a safe space to explore your feelings and develop strategies for recovery.
Challenge Shame: Remember that bulimia doesn’t define you. Practice self-compassion and remind yourself that you deserve kindness and care, just like anyone else.
Address Underlying Causes: Healing often involves uncovering and working through the deeper emotional or psychological factors that contribute to bulimia. This might include tackling perfectionism, processing past trauma, or finding new ways to cope with stress.
Focus on Holistic Well-being: Recovery is about more than stopping bingeing and purging. Taking a holistic approach to your body, mind, emotions, and energy can help you rediscover balance and rebuild a healthy, fulfilling life.
Celebrate Small Wins: Every step toward recovery is a victory, no matter how small it feels. Acknowledge your progress and be patient with yourself along the way.

How to Support Someone with Bulimia Nervosa

If someone you care about is struggling with bulimia, your support can make a significant difference. Here are a few ways to help:

Educate Yourself: Learn about bulimia and its effects to better understand what they’re going through.
Offer Compassion, Not Judgment: Encourage open communication without criticism or blame. Let them know you’re there for them.
Encourage Professional Help: Gently suggest they seek support from a qualified dietitian and therapist who specialises in eating disorders.
Be Patient: Recovery is a process, and setbacks are a normal part of healing.

You Are Not Alone

If you’re struggling with bulimia, it’s important to know that recovery is possible, and you don’t have to go through it alone. By addressing the root causes with compassion and understanding, you can break free from the cycle of shame and rediscover a life filled with health, joy, and self-acceptance.

Let this be the start of your journey toward healing. You are worthy of support, and with the right guidance, you can reclaim your well-being and thrive. Whether you’re seeking help for yourself or a loved one, taking the first step can make all the difference.

Anca Vereen is a somatic psychotherapist and dietitian who specialises in eating disorders. To book an appointment please visit www.ancaveren.com/bookings

Managing Hashimoto’s with a Personalised Dietary and Lifestyle Approach

anca@ancavereen.com (ANCA VEREEN) — Sun, 05 Jan 2025 21:53:14 GMT

Hashimoto's natural treatment

Hashimoto’s thyroiditis, an autoimmune condition that affects the thyroid gland, can feel like a complex and overwhelming diagnosis. Symptoms such as fatigue, weight gain, brain fog, mood swings, and more can leave you feeling out of control. However, the good news is that managing Hashimoto’s doesn’t have to be daunting. A personalised dietary and lifestyle approach, combined with an understanding of how your body, mind, emotions, and energy work together, can pave the way to remission and lasting health.

Why a Personalised Approach is Essential

Hashimoto’s is not a one-size-fits-all condition, and its management shouldn’t be either. Each individual experiences this autoimmune disease differently, influenced by genetics, environmental factors, stress levels, and overall lifestyle. A personalised approach considers your unique needs, helping you uncover the triggers that may worsen your symptoms and designing strategies to address them.

A tailored plan focuses not just on the thyroid but also on the interconnected systems of your body, such as the gut, immune system, and adrenal glands. By working with your whole body, rather than just treating symptoms, you create the foundation for lasting health and remission.

Dietary Strategies for Hashimoto’s

Your diet plays a crucial role in managing Hashimoto’s. Certain foods can exacerbate inflammation and autoimmune activity, while others can help regulate the immune system and promote healing. Here are some personalised dietary strategies:

Eliminate Inflammatory Foods
Common triggers include gluten, dairy, soy, processed foods, vegetables oils, and refined sugar. Eliminating these from your diet can help reduce inflammation and relieve symptoms. You may need to eliminate further foods but this should be best done under supervision working with an autoimmune dietitian specialist.
Support Gut Health
Hashimoto’s is often linked to leaky gut syndrome. To help heal your gut is best that you work with a dietitian who specialises in gut health but also autoimmunity.
Focus on Nutrient Density
Include foods rich in Vitamin C, selenium, zinc, vitamin D, and omega-3 fatty acids. Oranges, limes and lemons, brazil nuts, wild-caught fish, leafy greens, and bone broth are excellent options.
Adopt an Anti-Inflammatory Diet
Emphasise whole, organic foods such as fresh fruits, vegetables, nuts, seeds, and lean proteins. This approach can help minimise autoimmune flare-ups.
Stay Hydrated
Dehydration can exacerbate fatigue and other symptoms. Aim for plenty (min 2-3 litres per day) of clean, filtered water daily to support your body’s natural detoxification processes.

Lifestyle Strategies for Lasting Health

Stress Management
Chronic stress is a significant trigger for autoimmune activity. Incorporate mindfulness practices like meditation, yoga, or journaling to help regulate your stress response and reduce cortisol levels.
Prioritise Sleep
Quality sleep is essential for healing. Create a calming bedtime routine, aim for 7–9 hours of restorative sleep, making sure you avoid bright lights from your phone and devices 2-3 hours before going to bed.
Move Your Body Gently
Exercise is important but should be tailored to your energy levels. Low-impact activities like walking, Pilates, Yoga or swimming can be effective without overtaxing your body.
Minimise Environmental Toxins
Reduce exposure to endocrine disruptors found in plastics, cleaning products, and personal care items. Opt for organic and natural alternatives whenever possible.
Emotional and Energetic Healing
Hashimoto’s isn’t just a physical condition; it also impacts your emotional and energetic state. Addressing underlying trauma, emotions, limiting beliefs, and energetic imbalances through therapy, coaching, or alternative modalities like acupuncture is often needed at the same time.

The Importance of Whole-Person Healing

Healing from Hashimoto’s requires addressing more than just the physical symptoms. Your body, mind, emotions, and energy are deeply interconnected. Chronic stress, unresolved emotions, and negative thought patterns can perpetuate autoimmune activity, just as poor diet and lifestyle choices can. By working on all levels of your being, you can shift from merely managing symptoms to achieving true remission and vibrant health.

Final Thoughts

Hashimoto’s doesn’t have to define your life. With a personalised dietary and lifestyle approach and a commitment to healing your whole self, you can reclaim your health and well-being. Working with a specialist who understands the complexities of Hashimoto’s can provide the guidance and support you need to navigate this journey effectively. Your health is a partnership between you and your body so start building that relationship today and take the first step toward lasting remission and vitality.

To book an appointment pls visit www.ancavereen.com

Weight loss and lifestyle tips for perimenopause

anca@ancavereen.com (ANCA VEREEN) — Sun, 05 Jan 2025 21:36:09 GMT

Weight loss tips for perimenopause

Perimenopause is a time of transformation—a natural phase in a woman’s life that often comes with hormonal shifts, reduced metabolism, and changes in body composition. These changes can make weight loss feel more challenging, leaving you feeling frustrated or stuck. But here’s the good news: with the right lifestyle and dietary strategies, you can navigate this phase with confidence, grace, and vitality.

Here are five practical tips to support your weight loss journey during perimenopause:

1. Build Strength with Resistance Training

As hormone levels fluctuate, muscle mass naturally declines, which can slow your metabolism. Strength training 2–3 times a week can help counteract this. Whether it’s weightlifting, resistance bands, or bodyweight exercises, these activities not only boost your metabolism but also improve bone density—helping to prevent osteoporosis as you age.

2. Make Sleep a Priority

Hormonal changes during perimenopause can disrupt your sleep, but quality rest is crucial for weight loss and overall health. Poor sleep increases cravings, disrupts hunger hormones, and makes it harder to maintain energy. Focus on creating a calming evening routine: limit screens before bed, keep your bedroom cool and dark, and try relaxation techniques like meditation or deep breathing. Aim for 7–9 hours of restful sleep.

3. Manage Stress Wisely

Chronic stress increases cortisol levels, which can lead to weight gain, especially around your midsection. Incorporate stress-reducing practices into your daily life, like yoga, journaling, mindfulness, or spending time outdoors. Not only will this help with weight management, but it will also balance your mood and boost your energy.

4. Choose Protein and Fibre-Rich Foods

Hormonal changes can make you feel hungrier while slowing digestion. Combat this by building meals rich in protein and fibre. Protein helps stabilise blood sugar levels, curb cravings, and maintain muscle mass, while fibre promotes satiety and supports gut health. Add lean proteins like fish, eggs, or tofu, and load up on fibre-rich veggies, legumes, and whole grains.

5. Cut Back on Refined Carbs and Sugary Treats

During perimenopause, your body becomes more sensitive to blood sugar fluctuations, which can contribute to weight gain. Swap out refined carbs and sugary snacks for complex carbohydrates like quinoa, oats, or sweet potatoes. Pair these with healthy fats and proteins to stabilise blood sugar and keep cravings at bay.

Embrace the Opportunity for Change

Perimenopause may present unique challenges, but it’s also the perfect time to embrace a healthier, more intentional lifestyle. By incorporating these strategies, you’ll not only support your weight loss goals but also build a foundation for better health and well-being during this transitional phase and beyond.

If you’re ready to take control of your health, I’m here to help. Let’s create a personalised plan that works for you and ensures you thrive through perimenopause and into the next stage of your life. Small, consistent changes lead to lasting results—and you’re worth it.

To book visit www.ancavereen.com

SIBO: What it is and how to treat it for better digestive health

anca@ancavereen.com (ANCA VEREEN) — Tue, 19 Nov 2024 23:20:24 GMT

Understanding SIBO: Causes, Symptoms, Diagnosis, and Effective Treatment Options

SIBO: What It Is and How to Treat It for Better Digestive Health

Small Intestinal Bacterial Overgrowth (SIBO) is a digestive condition that occurs when there is an abnormal increase of bacteria in the small intestine. This overgrowth disrupts normal digestion, leading to uncomfortable symptoms such as bloating, gas, abdominal pain, and altered bowel movements. Understanding the causes, symptoms, and effective treatments for SIBO is essential to managing and improving your gut health.

In this blog, we’ll explore everything you need to know about SIBO, including what it is, its symptoms, causes, and how you can treat it naturally or with medical interventions.

What Is SIBO?

Small Intestinal Bacterial Overgrowth (SIBO) occurs when there is an excess of bacteria in the small intestine. Under normal conditions, the small intestine has relatively few bacteria, while the majority of gut bacteria reside in the large intestine. However, in SIBO, these bacteria multiply and interfere with the digestion and absorption of nutrients, leading to a variety of uncomfortable symptoms.

SIBO can be categorized into two types based on the gases produced by the bacteria:

Hydrogen-dominant SIBO : This is the most common type, where bacteria ferment carbohydrates, producing excess hydrogen gas.
Methane-dominant SIBO : This type involves the production of methane, which is often associated with constipation and bloating.

Symptoms of SIBO

The symptoms of SIBO often overlap with other gastrointestinal conditions like Irritable Bowel Syndrome (IBS) , making it challenging to diagnose. Common symptoms of SIBO include:

Bloating and Abdominal Distention : This is the most common symptom of SIBO, caused by the fermentation of undigested food in the small intestine.
Abdominal Pain and Cramping : This is often associated with bloating and excessive gas.
Diarrhea or Constipation : SIBO can lead to alternating bowel habits, with diarrhea being common in hydrogen-dominant cases and constipation in methane-dominant cases.
Excessive Gas, Burping, and Flatulence : Caused by the overgrowth of bacteria.
Unexplained Weight Loss : Due to malabsorption of nutrients.
Fatigue and Nausea : Chronic fatigue can result from nutrient deficiencies and impaired digestion.

If you're experiencing these symptoms, it could be a sign of SIBO. Seeking a proper diagnosis is crucial for effective treatment.

Causes of SIBO

SIBO occurs when normal digestive functions are disrupted, allowing bacteria to proliferate in the small intestine. Several factors can contribute to the development of SIBO, including:

Gut Motility Disorders : Slow movement of food through the intestines (as seen in gastroparesis or intestinal pseudo-obstruction ) can lead to bacterial overgrowth.
Low Stomach Acid : Stomach acid helps prevent bacterial growth. A reduction in stomach acid (due to hypochlorhydria ) can increase the risk of SIBO.
Structural Abnormalities : Conditions like Celiac disease , Crohn’s disease , or prior intestinal surgery can cause damage to the small intestine and promote bacterial overgrowth.
Weakened Immune System : A compromised immune system may fail to regulate bacterial populations in the gut, increasing the risk of SIBO.
Medications : Long-term use of antibiotics or proton pump inhibitors (PPIs) can disrupt the natural balance of bacteria in the gut, promoting the development of SIBO.

How to Diagnose SIBO

Diagnosing SIBO involves identifying abnormal bacterial overgrowth in the small intestine. The most common diagnostic methods include:

Breath Testing : The lactulose breath test or glucose breath test are the gold standards for diagnosing SIBO. These tests measure the production of gases like hydrogen and methane in response to an ingested sugar solution. High levels of these gases indicate bacterial fermentation in the small intestine.
Small Intestinal Aspirate and Culture : This is a more invasive diagnostic procedure in which a sample of small intestine fluid is aspirated using an endoscope and cultured to check for bacterial overgrowth.

Treatment for SIBO

Treating SIBO typically involves a combination of medical interventions, dietary changes, and supplements. The goal is to reduce bacterial overgrowth, manage symptoms, and address any underlying causes. Here are the most effective treatment options:

Antibiotics : The primary treatment for SIBO is the use of antibiotics to reduce bacterial overgrowth. Rifaximin is the most common antibiotic prescribed for hydrogen-dominant SIBO, while neomycin or metronidazole may be used for methane-dominant cases.
Dietary Modifications : Following a Low FODMAP diet or Specific Carbohydrate Diet (SCD) can help manage SIBO symptoms by limiting fermentable carbohydrates that feed bacteria in the small intestine. These diets have shown significant effectiveness in reducing bloating and improving overall digestion in SIBO patients.
Probiotics : Probiotics help to restore the natural balance of bacteria in the gut. Some strains, such as Saccharomyces boulardii and Lactobacillus , may help reduce bacterial overgrowth and improve digestion. However, the use of probiotics in SIBO treatment is still debated, and it’s important to consult a healthcare provider before starting.
Prokinetic Agents : To improve gut motility, doctors may prescribe prokinetic medications (like Low dose erythromycin or prucalopride ) to help move food through the small intestine more effectively, preventing the buildup of bacteria.
Herbal Remedies : Some studies suggest that herbal antimicrobial agents such as oregano oil , berberine , and garlic can help reduce SIBO-related bacterial overgrowth. These can be used as a natural adjunct to antibiotic therapy or in cases of mild SIBO.

Conclusion

SIBO is a manageable condition that can significantly impact your digestive health. If you're dealing with symptoms like bloating, diarrhea, constipation, and fatigue, it’s important to seek a diagnosis and appropriate treatment. With the right combination of antibiotics, dietary changes, and possibly herbal remedies or probiotics, SIBO can be treated effectively.

Taking steps to address SIBO can help you restore gut health, improve digestion, and enhance your overall well-being. To book a consultation and receive a nutrition and lifestyle assessment and appropriate recommendation please visit www.ancavereen.com

References

Pimentel, M., Chang, C., Chow, E., & et al. (2011). Methane production in the small intestine is associated with bloating, but not with symptoms of irritable bowel syndrome. Digestive Diseases and Sciences, 56(4), 928-934.
Shin, A. (2017). Small Intestinal Bacterial Overgrowth (SIBO) and its connection to IBS. Journal of Clinical Gastroenterology, 51(2), 107-112.
Fisher, B. R., & Sandler, R. S. (2010). The role of stomach acid in the pathogenesis of SIBO. American Journal of Gastroenterology, 105(9), 2200-2204.
Hickson, M., Thomas, W., & Tredget, J. (2012). SIBO: Mechanisms and clinical management. Journal of Gastroenterology & Hepatology, 27(5), 810-819.
Pimentel, M., Park, S., & Chow, E. (2000). Lactulose breath test as a diagnostic tool for small bowel bacterial overgrowth. Digestive Diseases and Sciences, 45(2), 312-317.
Pimentel, M., Chang, C., & Chow, E. (2010). Rifaximin therapy for patients with irritable bowel syndrome without constipation. New England Journal of Medicine, 364(17), 1503-1512.
Biesiekierski, J. R., Muir, J. G., & Gibson, P. R. (2011). The effect of a gluten-free diet on the symptoms of irritable bowel syndrome. Gastroenterology, 141(5), 1477-1485.
Snydman, D. R. (2015). Probiotics and their role in small intestinal bacterial overgrowth. The Journal of Clinical Gastroenterology, 49(2), 120-128.
Pimentel, M., Lembo, A., & Chey, W. D. (2018). Herbal therapy for small intestinal bacterial overgrowth. American Journal of Gastroenterology, 113(6), 981-990.

The benefits of exercise for your mind & body

anca@ancavereen.com (ANCA VEREEN) — Sat, 13 Jul 2024 23:33:21 GMT

Why you should exercise every day

What is the best type of exercise?

The answer here is simple. The best type of exercise is the one you are currently doing and/or are enjoying.

When so many of us are tight for time, engaging in pleasurable exercise will make you more likely to sustain it. And pleasure is key, as biologically we are wired to avoid pain (which exercise can induce) and seek pleasure.

Research has shown that exercise has many health implications and as such has become a prescription, much like a drug prescription, used by doctors and allied health practitioners to help improve your health.

As such, when engaging in exercise you should consider your medical history, risk factors, preferences, goals, environment, genetics, skill, and ability.

How much should you exercise, and how often?

The evidence shows that in general more exercise is better , and any exercise is better than none.

For example, achieving 200 minutes of moderate activity a week is better than 150 minutes. Similarly, achieving 20 minutes a week is better than 10 minutes. We also know that the relationship between intensity of physical activity and mortality is linear.

That means that engaging in vigorous intensity exercise for 10 minutes is better than engaging in moderate intensity exercise for 10 minutes. If maintained, 150 minutes of moderate to vigorous physical activity a week (30 minutes a day for 5 days a week, or 1 hour 3 times per week) should enable you to realise most of the health benefits you can find below.

Remember though you still need to move and aim to get your 15000 daily steps regardless of the exercise you do that day.

Overall general guidelines call for a combination of aerobic exercise and resistance training, for example:

Minimum 30 minutes of moderate aerobic exercise such as walking, cycling or swimming at least five days a week.
Moderate weightlifting at least twice a week, or frequently enough to cover the major muscle groups.

Remember exercise should be prescribed to match your unique circumstances and goals (consult a personal trainer if you don't know where to start) and that you should always listen to your body to inform your choice. For now, you can be confident in your knowledge that the evidence on the effectiveness of regular movement and exercise at preventing both primary and secondary disease, as well as premature death is irrefutable.

This applies to all ages and includes people with disabilities, research showing that most significant health improvements are seen when people who are unfit and sedentary become active.

The Benefits of Exercising Daily

Benefits of exercise include, but aren't limited to:

Weight loss and building muscles and strong bones
Increased energy
Better brain function leading to better work performance and reduced anxiety and depression
Better sleep - deeper and easier to fall asleep
Feeling less stressed and being in a better mood
Fewer aches and pains and better posture
Better breathing and oxygenation of your tissues
Better circulation and more effective nutrient delivery into the cells
Less inflammation and with this prevention of cancer, diabetes, cholesterol, bad blood pressure etc.

Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist and Breathing Coach who specialises in lifestyle medicine, weight loss and mental health.

For more information on exercise please visit the Vic Gov website .

A diet for improving endometriosis pain

anca@ancavereen.com (ANCA VEREEN) — Sat, 13 Jul 2024 22:42:36 GMT

The best foods to help with Endometriosis and associated pain

What is Endometriosis ?

Endometriosis is a common yet mysterious disease that has affected women for over 4000 years. It is a chronic inflammatory disease where the endometrial tissue, which is supposed to be located only in the uterus, is found outside of the uterus in the pelvis and, in some rare cases, in other body sites such as lungs.

Certain types of oestrogen, as well as excess oestrogen, can make these ectopic cells proliferate which become encapsulated by the immune system forming inflammatory cysts and lesions which cause abdominal pain, scar tissue and adhesions.

Symptoms and Complications of Endometriosis

During early stages of endometriosis, many women are asymptomatic. Once the disease has reached a more advanced stage, women can experience a range of the following endometriosis symptoms :

Severe pelvic pain
Clots during menstruation
Heavy periods are not always characteristic. These could be related to adenomyosis or fibroids which can occur at the same time as endometriosis.
Can affect the intestine and bladder resulting in IBS , IBD, intestinal cystitis
Higher risk of ovarian cancer
Higher risk of autoimmune disorders
Higher risk of atopic disorders
Higher risk of clinical depression

Endometriosis Treatment Requires a Lifestyle Solution

Certain genetics, your weight status, liver and gut health and the stress you experience can all impact disease formation and progression.

It is rarely just one element impacting your health, stress being a major one. Stress can be experienced as mental and emotional, but also physical and chemical which is often ignored and not properly addressed.

When you are eating poorly, dehydrated , using excess stimulants , sedentary, have issues sleeping, are exposed to excess plastics, toxins and chemicals as well as radiation, it can stress the body significantly impacting hormonal and overall health.

Disease management is complex and requires a lifestyle solution.

Endometriosis management is no different. While a diet is very important to help clear excess oestrogen and support adequate conversion in the protective form of oestrogen, for healing to occur you need a lifestyle solution addressing all factors impacting your health.

If you have Endometriosis you should consider the following lifestyle and dietary recommendations

Lifestyle recommendations to start improving symptoms and associated pain of endometriosis include:

Stay well hydrated and drink to avoid thirst
Start your morning with 2 cups of water with fresh lemon squeezed in
Avoid alcohol, coffee and caffeine
Have regular meals (every 3-5 hours) and don't skip breakfast
Avoid eating after 6-7 pm to give yourself a fasting period overnight
Avoid plastics and change to natural and organic personal care and household cleaning products
Stay active and aim to exercise most days
Ensure you get a minimum of 15000 steps per day
Avoid sitting down for more than 30 minutes at a time
Ensure regular sleep routines - go to bed and wake up at the same time and avoid blue light exposure 2 hours before bed
Learn how to breathe properly
If you are stressed mentally and emotionally learn how to deal with it

Dietary recommendations and foods to avoid to start improving symptoms and associated pain of endometriosis include:

Move to organic products
Avoid processed foods, sugar and even organic dairy as it contains excess hormones
Avoid saturated fat such as coconut oil, fatty meats and dairy
Avoid vegetable oils like canola and sunflower oil
Increase intake of
Cruciferous vegetables like broccoli, cauliflower, cabbage, radish, kale, Brussels sprouts, rocket, watercress
Oranges, dark grapes, red apples, cherries, pomegranate - aim for minimum 3 fruits per day
Celery, cucumber cos lettuce, onions, mushrooms, fennel
Turmeric, chamomile, coriander, rosemary
Legumes like chickpeas, black beans, lentils, tempeh
Nuts and seeds like pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds
Have a big salad daily - why not start with my chickpea salad or rainbow chicken salad
You can buy my Healthy Meal Plan & Recipe Ebook

Remember, the body can heal if you listen to it and give it what it needs. Signs and symptoms are direct feedback from your body telling you something is not working and indicating the need to change.

So be brave and deal with it so that you enjoy the rest of your life feeling pain free and emotionally stable.

Book in for a dietitian consultation with me where we can optimise your lifestyle such that you can experience lasting health and vitality.

Anca Vereen is an Integrative dietitian, Nutritionist, Psychotherapist, Sound Therapist , Breathing Coach and Nutrigenomics specialist.

For more details on endometriosis please visit the Cleveland Clinic .

Do you have leaky gut?

anca@ancavereen.com (ANCA VEREEN) — Fri, 12 Jul 2024 06:13:03 GMT

Do you know if you have leaky gut?

Have you heard of Leaky Gut Syndrome but don’t quite know what to make of it? It's something I often find that many of my clients feel confused about.

Let me unpack this topic on leaky gut and provide you with some tips on how to manage it.

What is a leaky gut?

When you eat food, it enters your mouth, travels to your stomach, and enters the small intestine after it has been liquified.

Here nutrients get absorbed into your blood stream and get delivered to your cells for energy production and other functions. Your gut wall is naturally permeable (i.e. substances can pass through it) to allow for absorption of water, minerals and nutrients, a function that is regulated by tight junctions.

Leaky gut, or intestinal permeability, is a measure of the barrier function of the gut. The more permeable this barrier the more substances can pass through to the blood stream which can trigger an overactive immune response, and for those with vulnerable genetics, autoimmunity. This is something that we want to avoid as the implications can be serious for your health.

Common triggers of a leaky gut can include:

• Stress, sleep deprivation and being sedentary

• Poor diet and certain dietary proteins

• Alcohol and smoking

• Toxins and chemicals

• Bacterial infections

Leaky gut can have serious implications for your gut health and overall health. This has been associated with autoimmune diseases (lupus, MS, arthritis, coeliac, Type 1 diabetes), inflammatory bowel disease ( Chron’s and Ulcerative Colitis), depression, chronic fatigue, asthma, eczema, dermatitis, sore and inflamed joints and food intolerances and allergies.

What to do about a leaky gut

Leaky gut is a complex condition which requires assistance from a dietitian who specialises in this complex area. While the below recommendations can help reduce symptoms, these need to be used in combination with lifestyle and dietary modification as well as adding certain nutrients that can help repair gut lining, enhance digestive function and reduce inflammation.

This process can be lengthy and requires supervision to keep your gut functioning optimally during the elimination phase and ensure best outcomes.

Avoid gluten and dairy as these foods have been linked to cause/or exacerbate leaky gut. Additional foods to consider removing are corn, soy, vegetable oils, processed meats and sugar. Your dietitian will advise what other foods you may need to eliminate pending your presentation.
Avoid coffee , alcohol and smoking. If you are serious about recovering your health this is a must.
Ensure you read food labels thoroughly and avoid any added preservatives, additives, emulsifiers, sweeteners and colourings. Go for the ingredient list, as most claims on the front of the packet don’t guaranty quality of ingredients. If it doesn’t sound like food, then don’t eat it.
Avoid eating in a stressed state . You are less likely to produce digestive enzymes and hydrochloric acid needed for proper digestion. Eat slow and chew your food thoroughly.
Select organic foods . Pesticides sprayed on your food as well as hormones and antibiotics given to animals can have gut and systemic health implications as we consume these. Food quality is key for gut repair and long lasting health.

If you need help fixing your gut please contact Anca for a consultation.

Anca Vereen is an Accredited Practicisng Melbourne integrative dietitian, nutritionist , psychotherapist, breathing coach and nutrigenomics lecturer at Latrobe University who specialises in gut health.

You can book an appointment with Anca online .

To learn more please visit https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451

Learn how to breathe properly with this breathing guide

anca@ancavereen.com (ANCA VEREEN) — Fri, 12 Jul 2024 01:04:15 GMT

How to breathe for proper oxygenation of body tissue

Do I Really I have to learn how to breathe? Don't I already know how to do that?

Have you heard of the term "Breathwork"?

Breathwork is a term closely associated with better health as people are becoming aware that better breathing techniques are required not only for exercise, but also for meditation, stress relief and of course general health and wellness.

Many people are surprised to learn that that they don't actually know how to breathe and be in sync with their bodies. When your body runs on stress (fight or flight activation, sleep deprivation, inactivity, poor diet, dehydration, chemical exposures etc.) the respiratory system is the first one to be impacted. In this stressed state most people will shallow breathe or hold their breath.

They breathe in their chest, exhale through their mouths and engage in irregular breathing patterns that lead to mild or severe forms of hyperventilation.
You can read more about the Breathwork that we do within my clinic.

Did you know that most people experience mild hyperventilation daily but are not aware of it?

Hyperventilation results from shallow, chest and through-the-mouth breathing which changes your PH level and leads to reduced body oxygenation, acidity and accompanying poor health. This includes weight gain, headaches, low energy, altered metabolism, poor digestion, dull and dry skin and rapid aging.

Conscious breathing - What to do

Changing your breathing habits doesn't happen overnight and it is important to implement the following steps gradually and with kindness to yourself.

NASAL BREATHING - You should always inhale and exhale through your nose. During the day, night and even when exercising.
The function of your nose is to filter, humidify and warm the air. Any pathogens are usually trapped in the nose cilia. When you exhale through the nose you remove anything trapped in there. Further, nose breathing helps produce nitric oxide which is an important vaso-dilator, supporting good circulation. The benefit of nose breathing is that you will retain more CO2 which is an antioxidant, antibacterial, antiviral, and anti-inflammatory gas.
LOW BREATHING - You should breathe low using your diaphragm. If you place a hand on your chest and one on your belly button, when you inhale the belly button hand should be moving first. This is how breathing should feel during the day.
Diaphragmatic breathing provides ongoing massage to your digestive tract and auxiliary organs like liver and pancreas. This will help improve digestion, assimilation, detoxification and also assist with constipation.
To ensure this takes place you will need to work on maintaining a good posture (upright, no slouching at all times).
SLOW BREATHING - You should avoid big breaths or rapid breathing which can easily turn into hyperventilation. Aim to keep to 6 breathes per minutes. This can be achieved by following the 3-5-2 exercise below.
RHYTMIC BREATHING - You should aim to breathe in the same rhythm at all times. Please note that when focused or stressed most people stop breathing. Pay attention to how you breathe when focused or performing a task such as writing an email. The 3-5-2 exercise will help you achieve this.

Breathwork Steps - THE 3-5-2 EXERCISE

Practice breathing slow, low, rhythmic and nasal breathing daily.

As you do this you may experience pressure build up in you nasal cavities and forehead which in some people can lead to tension headaches and feeling a kind of anxious. If that happens please know it is normal. If too uncomfortable you can reduce the frequency.

Practice the 3-5-2 breathing exercise daily as this should become the new normal rhythm of breathing. Use this breathing rhythm particularly when feeling stressed, in pain or having difficulties relaxing and sleeping.

Inhale through the nose for 3 seconds
Exhale through the nose for 5 second
Hold for 2 seconds

If you would like to explore more breathing techniques - book in for a breathing exercise workshop or book a 1:1 consultation .

Anca Vereen is an Accredited Practising Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Nutrigenomics Lecturer for Latrobe University who specialises in stress management, weight loss and health and lifestyle optimisation.

Surprising Low FODMAP Foods You Didn't Know You Could Eat

anca@ancavereen.com (ANCA VEREEN) — Mon, 22 Apr 2024 00:56:13 GMT

Foadmap foods you can still eat

Written by Anca Vereen | Integrative Dietitian & Somatic Psychotherapist – Melbourne

When starting a low FODMAP diet, I often see clients feeling overwhelmed, confused and, honestly, a little disheartened. If you're reading this, you might be in that space too — eliminating so many foods that it feels like there's barely anything left on your plate. But here’s the good news - there are so many delicious, nourishing foods you can still enjoy — even in the most restrictive phase.

As a dietitian who works with gut health, IBS, SIBO, Chrons' Ulcerative Colitis, Coeliac disease and autoimmune clients, I've helped hundreds of people navigate this journey with clarity and confidence. And in this blog, I'm going to share with you surprising low FODMAP foods that you probably didn't know were allowed — so you can feel more empowered, supported, and inspired in the kitchen again.

✨ 10 Low FODMAP Foods You Might Not Know You Can Eat

1. Wheat Pasta – ½ cup (cooked)

Yes, wheat! In small portions, cooked wheat pasta is actually low FODMAP. This means you can still enjoy your comfort bowls — just keep the serve to around ½ cup cooked.

2. Wholemeal Bread – 1 slice

One slice of standard wholemeal bread is considered low FODMAP — another win for those who miss their morning toast!

3. Lima Beans – ¼ cup (boiled)

Surprisingly, a small serve of boiled lima beans can fit into a low FODMAP plan — offering a nice plant-based protein and fibre boost.

4. Firm Tofu

Firm tofu (not silken) is low in FODMAPs and incredibly versatile — perfect for stir-fries, bowls or grilled as a protein-rich snack.

5. Green Tops of Spring Onions & Leeks

While the white parts are high in FODMAPs, the green tops are totally fine — and super helpful for adding flavour back into your food.

6. Ripe Bananas – 1 medium

You don’t have to say goodbye to bananas — just stick to one ripe medium banana and enjoy it solo or in smoothies.

7. Canned Lentils – ½ cup (rinsed)

Canned lentils (well rinsed!) are lower in FODMAPs than dried. They’re easy to digest, quick to prepare, and an excellent prebiotic fibre source.

8. Almonds – Up to 10 nuts

Nuts aren’t off the menu — you can enjoy up to 10 almonds and still stay in the low FODMAP safe zone. Perfect for snacks or toppers.

9. Hard Cheeses – Cheddar, Parmesan, Swiss

Because they’re low in lactose, hard cheeses are generally well tolerated — bring on the flavour!

10. Maple Syrup – 1 to 2 tsp

Looking for a sweetener that won’t stir up symptoms? 100% pure maple syrup in small amounts is low FODMAP approved.

�� Gentle Reminders from Me to You

I know how frustrating and lonely it can feel to constantly wonder, “Can I eat this?” But you don’t have to navigate it alone.

This way of eating is not forever. It’s a temporary reset to calm inflammation, support your gut, and help you feel better in your body again.

And the good news? There are still plenty of real, nourishing, and enjoyable foods you can eat — foods that support your healing without making you feel like you're missing out on life.

�� Pro Tips:

Portion size is key. Even low FODMAP foods can cause symptoms in large amounts. The right amount makes all the difference.
Use reliable apps. I recommend the Monash University FODMAP App for accurate serving sizes.
Personalise your plan. Everyone’s tolerance is different — your body is unique, and your diet should be too.

�� Ready to Take the Stress Out of Eating?

If you're feeling stuck, restricted, or confused on your gut healing journey, I’m here to guide you through it with compassion, clarity, and science-backed support.

Through 1:1 consultations , I help you:

Personalise your FODMAP journey
Support your gut health long-term
Reintroduce foods safely and confidently
Address the emotional side of restriction and food fear
Regulate your nervous system to support digestion and energy

✨ Book a session with me today @ www.ancavereen.com
Let’s nourish you with what your body actually needs — not just what it fears.

�� References

Monash University FODMAP Diet App. Monash University. https://www.monashfodmap.com
Barrett JS, Gibson PR. (2010). "Clinical ramifications of malabsorption of fructose and other short-chain carbohydrates." Practical Gastroenterology
Ong DK et al. (2010). "Manipulation of dietary short-chain carbohydrates alters the pattern of gas production and genesis of symptoms in irritable bowel syndrome." Journal of Gastroenterology and Hepatology

Diet tips & lifestyle strategies to help PCOS symptoms

anca@ancavereen.com (ANCA VEREEN) — Tue, 25 Oct 2022 23:00:40 GMT

What is PCOS and what can you do to improve it.

PCOS is a condition that affects your ovaries and endocrine system. It is one of the most common endocrine disorders in women of reproductive age and is estimated that between 5-15% of women are affected.

Risk factors that can contribute to the incidence of PCOS include

Insulin resistance
Obesity
Family history of PCOS
Stress
Nutritional deficiencies
High glycaemic load diet
Sedentary lifestyle

Common signs and symptoms of PCOS include:

Enlarged ovaries usually due to having multiple cysts
Irregular or having no period/or ovulation
Hirsuitism - excess hair growth on the face and other parts of the body
Central obesity – carry extra fat around the belly and torso
Infertility, generally due to lack of ovulation
Elevated male hormones- specifically testosterone, androstenedione, and dehydroepiandrosterone sulphate (DHEAS), causing hirsutism and occasionally masculinisation.
Male-pattern baldness
Jaw-line acne, oily skin, seborrhoea
Acanthosis nigricans (associated with insulin resistance)
Prolonged periods of PMS-like symptoms
Sleep apnoea
Chronic pelvic pain
Blood sugar dysregulation – e.g., hypoglycaemic episodes, diabetes,
Hypothyroidism

Early diagnosis and treatment remains poor as a lot of women remain undiagnosed until later in life when they seek treatment for fertility problems which is unfortunate as PCOS carry many other health risk factors.

PCOS Health Risks

Besides infertility women can also experience a higher risk of developing:

insulin resistance, diabetets
metabolic syndrome
poor cardiovascular health
obesity
high cholesterol
endometrial cancer
anxiety and depression resulting from experiencing severe symptoms

PCOS diet and lifestyle strategies- what can you do about it.

If you have diagnosed medical condition please work with a holistic and integrative practitioner that can create a dietary and lifestyle plan personalised to your circumstance. In the mean time however you can start implementing below strategies.

Deal with your stress

The number one factors impacting aetiology and worsening of symptoms includes stress. So start there.
Find solutions to manage your stress. Learn how to breathe, meditate and practice specific strategies that can reduce cortisol production and keep you nice and relaxed throughout the day and no just 10 minutes in the morning.

2. Stay Active and exercise daily

Daily walking and exercise can help regulate hormones, reduce inflammation and stress and improve mood. If you are serious about getting well then exercise must become a part of your daily routine.

3. Get proper sleep

During sleep your body repairs, helps you lose fat and regulates all your hormones including insulin and appetite hormones.
Aim to get 7-8 hour every night of good quality sleep such that you wake up nice and refreshed every morning. Keep stable waking and bed times and reduce bright lights and blue light exposure after sunset to increase melatonin which can help facilitate sleep but also reduce inflammation and excess cortisol.

4. Optimise your diet

Diet is a key part of staying healthy and regulating your hormones. As such please ensure that you:

keep regular meals every 3-5 Hours and don't skip meals not matter what
yes have breakfast within 30 min of waking up
aim to have a small amount of protein at every meal and keep animal protein to max once a day
reduce intake of saturated fats - red meat, dairy, coconut oil
increase intake of fibre coming from fruit and vegetables
aim to have a big salad everyday and 3-4 pieces of fruit (grapes, red apple, oranges, lemons, limes)
eat daily 1-2 cups of cruciferous vegetables- broccoli, cauliflower, cabbage, kale, radish, Brussel sprouts, rocket, bokchoy, watercress
avoid all processed foods, vegetable oils (olive oil is ok) and sugar
move to eating only organic particularly is consuming animal based products
ask your practitioner about what supplements you should take as PCOS requires additional nutritional support.

5. Learn how to breathe properly

Yes you read that right. Breathing through your mouth, shallow, rapidly in your chest can dysregulate hormones, create nutrient deficiencies and impact every function in your body.
When the body doesnt receive the oxygen needed nothing works as it should.
For more details on how to breathe properly please read https://www.ancavereen.com/how-to-breathe

Seeing a PCOS dietitian will help

The right dietitaion will be able to put together a meal plan with the foods you need to avoid as well as the foods that will benefit you.
Also bringing in techniques with better breathing will help your health overall and we do run breathwork classes.

Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach, Sound Therapist who specialises in weight loss, hormonal imbalances and lifestyle optimisation.
For more details or to book a consultation please visit https://www.ancavereen.com/weight-loss-program

Lentil stew recipe

anca@ancavereen.com (ANCA VEREEN) — Wed, 12 Oct 2022 07:34:24 GMT

Lentil stew packed with B vitamins and fibre!

Serves 2 | Cooking times 30-40 min

Ingredients

200g-250g chicken thigh
1 can lentils rinsed (BPA free can)
1/2 cup cooked brown rice (men only)
1 onion diced
4 cloves garlic diced
250g spinach chopped
1.5 cups cauliflower chopped 1 large carrot diced
2+ cups tomato passata
3 handfuls parsley chopped 1 handful oregano
2 tbs extra virgin olive oil salt, pepper

Method

In a pot add olive oil, onion, garlic and carrot and cook for 3 min.
Add the diced chicken and cook for another 5 min.
Add cauliflower, spinach, tomato passata and cook for another 5 min.
Finally add 1 can lentils, parsley and cook for another 5 min.
Serve together with rice (men only).

Dietitian's Tips

This recipe is high in iron and folate as well as prebiotic fibre (lentil, onion, garlic, cauliflower) which are all key nutrients for immunity, thyroid function and energy production.
For a twist you can turn this recipe into an Indian curry by adding some preferred traditional indian spices.
Did you know that cans are lined with BPA (a known endocrine disruptor) which leaks into food when exposed to acidity (such as canned tomatoes or citric acid added to foods). To avoid exposure to BPA please select BPA free cans.

Creamy berry oats recipe

anca@ancavereen.com (ANCA VEREEN) — Mon, 03 Oct 2022 06:27:37 GMT

Nothing beats a warm porridge!

Ingredients

1/3-1/2 cup rolled oats
1 cup almond milk/ or water 1 cup mixed berries (blueberries, raspberries, blackberries)
2-3 tbs pumpkin seeds
1-2 tsp cinnamon
25g-35g collagen or hemp protein powder

Method

In a pot mix rolled oats, 1-2 tsp cinnamon and 1 cup almond milk and cook for 3-5 min on low-medium heat.
In last 2 min, add collagen protein powder and mix it well throughout.
Serve with 1 cup mixed berries and pumpkin seeds on top.

Dietitian's Tips

I recommend collagen protein powder instead of whey or pea protein. It is better absorbed and can support gut, joint and skin health depending on the type of peptides used. Select products free from added preservatives, additives, sweeteners.
To ensure you get 25g/ 35g of protein add the listed pack servings until you get the recommended grams of protein.
While oats don’t contain gluten, in Australia these crops are grown in rotation with wheat and can become gluten contaminated. For 100% GF options try: millet, buckwheat kernels, teff, amaranth following the same measurements. To decrease cooking time consider soaking these grains overnight or 2-3 hours before cooking.

Medicinal mushrooms and their 6 health benefits

anca@ancavereen.com (ANCA VEREEN) — Mon, 03 Oct 2022 02:22:05 GMT

The benefits of taking medicinal mushrooms

Mushrooms are great for your health. Either consumed in cooking or taken as a powder supplement in smoothies or teas mushrooms can benefit your health greatly. I am always interested in natural remedies to support health and what Mother Nature provides is always unbeatable. Mushrooms are no exception as they are the great warriors against bacteria and viruses that threaten our health nowadays more than ever.

As such I set out to do some research into medicinal mushrooms and wanted to share with you a summary of the many benefits different mushrooms can provide you with. Either you need to boost immunity, fertility, gut health or energy production, mushrooms can help you achieve that and more. For details please read below.

REISHI MUSHROOM BENEFITS

Inhibits histamine release
Protects the liver
Ace inhibiting - can support lowering blood pressure
Inhibits cholesterol synthesis
Anti inflammatory – good for all allergies
Induces apoptosis
Antioxidant
Anti tumour
Provides central nervous sedation – good for insomnia and anxiety
Antimicrobial
Immune modulation
Good for rheumatoid arthritis and autoimmunity by inhibiting NFBK transcription pathways
Neuro protective- inhibit beta amyloid synaptic toxicity, protective against Alzheimers and dementia
Anti aging- due to blood sugar and cholesterol regulating activity and broad spectrum cardiovascular, neurological and immunological benefits

LIONS MANE MUSHROOM BENEFITS

Stimulates production of NGF- cell differentiation and survival in CNS. Low levels associated with Alzheimer’s.
Reduces pain in HIV induced sensory neuropathy
Nerve damage- helps with nerve regeneration
Reduces anxiety and depression – when taking 2 g per day
Helps with menopause syndrome- reduced sleep disturbances anxiety, hot flushes
Inhibits MRSA activity
Help with gastric ulcers due to its antibacterial properties and protects against H pylori stomach infections
Increases REM sleep

CORDYCEPS MUSHROOM BENEFITS

Used in viral infections, HIV, cancer, hepatitis as a reverse transcriptase inhibitor with Retrovir medication
Energy metabolism
Supports lung, kidney and liver function
Signal transduction and regulation of hormone production
Anti aging – increase oxygen uptake, aerobic capacity and resistance to fatigue
Improves brain function and antioxidant enzyme activity (SOD, glutathione, catalese)- which also supports cardiovascular function
Athletic performance – increased endurance, energy output and oxygen capacity
Sexual function – hypofunction in males over time, possible increases in female libido
Improved fertility and enhances chances of IVF working
May increase oestrogen which can help with induced menopausal osteoporosis
Diabetes- can help trigger release of insulin and stabilise sugar levels

TURKEY TAIL MUSHROOM BENEFITS

Showed results to help with gastric, oesophageal, lung, breast, cervical nasopharyngeal, and colorectal cancer
Increases antioxidant status - SOD and glutathione peroxidase activity
Enhances immune status /Boost immune cell production
HIV
Herpes – reduces outbreaks and inactivate HSV in a dose dependent manner
Chronic fatigue syndrome – increases NK cell activity
Hepato protective

SHITAKE MUSHROOMS BENEFITS

High levels of B vitamins and provitamin D2
Used for gastric cancer in Japan
Antifungal
Immune modulating properties
Inhibits HIV and proliferation of leukemia cells
Promise for lowering cholesterol levels
Anti viral properties
Hepato protective – particularly for Hep B
Anti microbial- highest anti candida action

CHAGA MUSHROOM BENEFITS

Betulinic acid induces apoptosis in mitochondrial cancer cells
Anti inflammatory
Anti retroviral – Herpes, HIV
Anti parasitic and anti microbial – used for digestive disorders (stomach and intestines)
Currently researched to be used as a anti-cancer drug
Antioxidant
Genoprotective properties
Is a melanin complex
Psoriasis – improved by 75% in 9-12 weeks of daily use

Hope this was helpful and remember I am available for nutrition consultations to help optimise your nutrition status, health and wellbeing.

For details please visit www.ancavereen.com

Anca Vereen is a Melbourne based Integrative dietitian and Nutritionist, Psychotherapist, Breathing Coach and Sound Therapist.

For more details pls visit https://www.bbcgoodfood.com/howto/guide/health-benefits-mushrooms

Fish Tacos recipe

anca@ancavereen.com (ANCA VEREEN) — Wed, 14 Sep 2022 08:43:13 GMT

Fish and blue corn tacos are the best!

Serves 2 | Cooking time 10 min

Ingredients

250g-300g barramundi
4-5 small purple corn tortillas 1/2 avocado chopped
4 cos lettuce leaves chopped 1 red onion diced
1 lebanse cucumber diced
4 cloves garlic crushed
3 spring onion diced
1 yellow capsicum diced
1 tomato diced
3 radishes diced
1/2 bunch coriander diced
2 limes- juice
6 tbs extra virgin olive oil
2+ tbs tahini
salt, pepper

Method

Fish

1.In a pan add 2 tbs olive oil, the fish, salt, pepper, lemon and cook on medium heat for 5-10 min.

2.Meanwhile lightly warn the corn tortillas following pack instructions.

Salad mix

1.Mix diced vegetables in a bowl with 1/2 avocado, 2 tbs olive oil, salt, pepper, lime

Dressing

1.In a small bowl add 2 tbs olive oil, 2 tbs tahini, 2 cloves crushed garlic, salt, pepper and juice from 1 large lime.

2.Serve tacos on a plate toping with avocado, fish, salad and dressing.

Dietitian's Tips

You can rotate the fish and try rockling, whiting, king dory or even chicken.
Keep corn intake to max once a week as even organic corn can be genetically modified. Research indicates that consumption of these genetically engineered foods can cause the development of diseases which are immune to antibiotics.

Causes, Symptoms & Treatments for iron deficiencies

anca@ancavereen.com (ANCA VEREEN) — Mon, 12 Sep 2022 22:49:24 GMT

Iron deficiency symptoms and causes

Iron deficiency is more than common that most people realise and it is estimated that incidence will further increase due to our broken lifestyle and poor digestive function. So lets jump into it and discuss symptoms, causes and what you can do to manage an iron deficiency.

Iron deficiency causes

Iron gets absorbed mostly in the stomach and need hydrochloric acid and intrinsic factor by products produced by the stomach to be absorbed. If you are eating fast and not chewing your food properly and are eating in a stressed state than you producing less gastric juices which can reduce iron but also other mineral and vitamin absorption.

Other risk factors that will increase the risk of iron deficiency include:

having a h-pylori infection which reduces acidity in the stomach
having Ceoliac disease, Ulcerative colitis or Chron's disease
having gut dysbiosis (excess growth of gram negative bacteria. Some of these bacteria can preferentially bind and use iron)
following a vegan or vegetarian diet without knowing how to food combine or supplement as needed
having genetics that require you have a higher intake of iron ... meaning you would need more iron than the recommended daily intake
heavy periods
fibroids

Iron deficiency symptoms

Symptoms of iron deficiency include:

fatigue and lethargy
brain fog, poor concentration and memory
depression, hypothyroidism
constipation
pale see through skin with dark rings around the eyes
pica/ clay cravings
insomnia
restless legs
breathlessness or shortness of breath with exercise
reduce ability to exercise

Iron deficiency treatment

The best way to correct and iron deficiency is by supplementing. First you need to ensure you have not stomach or intestinal infection and then use a supplement first thing in the morning on an empty stomach away from other foods. Most commercially available iron supplements tend to constipate so look for a practitioner only brands or some liquid irons tend to work a little better than tablets which can constipate and turn stools black.

If your iron levels are very low please ask your GP for a referal to get an iron transfusion which can help improve energy, stamina and mood very rapidly.

You can also consider taking digestive enzymes with food which will help break down nutrients and facilitate better absorption.

Looking at food iron rich source include:

red meat and poultry
leafy greens
legumes
dried fruit- particularly apricots
tempeh
teff

To further help absorption of iron you would benefit adding some vitamin C in the form of lemon/lime with your lunch and dinner to help. Just squeeze it on top of your meals. try to avoid drinking water with your meals as this can dilute your gastric juices and potentially make it harder to absorb nutrients.

The benefits of infrared saunas

anca@ancavereen.com (ANCA VEREEN) — Tue, 09 Aug 2022 01:14:10 GMT

Benefits Of Using A Sauna

Taking a sauna is not a new concept but a practice that has been around for thousands of years. Over the last 25 years, extensive research has been carried out worldwide on the medical benefits of far infrared (FIR) sauna which slightly differ from the conventional sauna with researchers claiming additional benefits.

So what is an FIR sauna?

An infrared sauna is a type of sauna that uses light to create heat. This type of sauna is sometimes called a far-infrared sauna — "far" describes where the infrared waves fall on the light spectrum. A traditional sauna uses heat to warm the air, which in turn warms your body. An infrared sauna heats your body directly without warming the air around you. This allows you to experience a more intense sweat at a lower temperature.

The appeal of saunas in general is that they cause reactions similar to those elicited by moderate exercise, such as vigorous sweating and increased heart rate. An infrared sauna produces these results at lower temperatures than does a regular sauna, which makes it accessible to people who can't tolerate the heat of a conventional sauna.

Benefits of FIR saunas

Relieve Aches, Pains, Arthritis

FIR saunas increase blood flow to the muscles, delivering more oxygen and nutrients, which creates more energy to heal. As the waves can penetrate up to 3 cm deep into muscle tissue this reduces muscle spasms, joint stiffness as well as general aches and pains due to conditions such as Chronic Fatigue, Fibromyalgia, Osteoarthritis and Rheumatoid Arthritis with greater efficacy. Further using a sauna 24 – 48 hours post injury can reduce the time it takes for your body to heal sprains and strains.

Weight Loss

FIR Sauna heat therapy can aid in weight loss by speeding up the metabolic process of vital organs and endocrine glands resulting in substantial caloric loss in a sauna heat session.

Because you are sweating, fat deposits are burned. Instead of undergoing extreme physical activities. Infrared units also help reduce the formation and appearance of cellulite. You can burn up to 600 calories in 1 hour in the infrared sauna, provided you sweat profusely.

DID YOU KNOW

A profuse sweat can produce 1 litre of sweat in an hour. So ensure you stay well hydrated and add some electrolytes to your water.

Detoxification

Toxins are often at the core of many health problems. The sweating process gently and safely helps eliminate heavy metals and toxic chemicals, relieving the burden on the kidneys and liver. The frequency of these wavelengths penetrates the skin to break down fat cells and release toxins stored in the body without placing the body under stress. Studies have shown that the sweat released by users of a FIR sauna contains more released cholesterol, fat-soluble toxins, toxic heavy metals, sulphuric acid, sodium, ammonia and uric acid indicating a deeper cleanse. Conventional saunas use steam and high heat to stress the body, producing water sweat.

Sweating during exercise is not nearly as effective for detoxification because exercise activates the sympathetic nervous system which inhibits toxin elimination.

DID YOU KNOW

The skin is often known as the third kidney, because it is believed to be responsible for eliminating up to 30% of body waste.

Stronger Immunity

Did you know that many people cannot get rid of chronic infections because they have a low body temperature? Raising body temperature helps kill bacteria, fungi, parasites and viruses. Common sites of infections are the sinuses, ears, eyes, bladder, throat and intestines. By creating an “Artificial Fever”, IR heat has a positive effect on the immune system. A FIR heat treatment in the early stages of a cold or flu has been known to stop the disease before the symptoms occur.

Better circulation and oxygenation of tissues

Having a sauna treatment increases heart rate and blood circulation, both crucial to maintaining one’s health. The heart rate increases as more blood flow is diverted from the inner organs towards the extremities of the skin without heightening blood pressure.

As heat stimulates vasodilatation of peripheral blood vessels this enhances oxygenation of speeding healing of joints and muscles while reducing inflammation.

Research has also shown that sauna therapy reduces systolic blood pressure and reduces the volume of the inner lining of the vessels, thus promoting healthy blood pressure.

Skin rejuvenation

Sauna use slowly restores elimination through the skin. The skin is the largest organ of the body and a major eliminative channel. However, in most people, it is inactive, congested and toxic. Sun exposure, use of synthetic clothing, bathing in chlorinated water and exposure to hundreds of chemicals damage the skin. Excessive sympathetic nervous system activity and emotions such as fear, anger and guilt cause blood to be withdrawn from the skin, contributing to inactivity of the skin. For that sought after healthy glow, FIR Sauna therapy allows increased blood circulation to carry great amounts of nutrients to the skin, thus promoting healthy tone and texture. A FIR Sauna heat also provides a mild cleansing of the skin.

To learn more about how to optimise your health please visit https://www.ancavereen.com/online-nutrition-courses-melbourne-australia

For more details pls visit https://www.healthline.com/health/fitness-exercise/are-saunas-good-for-you

The symptoms & treatments for dehydration

anca@ancavereen.com (ANCA VEREEN) — Tue, 09 Aug 2022 00:54:40 GMT

What are the risks and symptoms associated with being dehydrated

Did you know most people suffer from chronic dehydration and that thirst already indicates you are dehydrated? Further did you know that thirst is the first sense you lose as you age?

Over 90% of the clients I have worked with suffer from dehydration. They don't drink enough during the day, they don't eat enough fresh fruit and vegetables which are hydrating, use excess diuretics and often their gut is not working which is key to help absorb water. As your body is more than 70% water it is important that you priorities drinking before eating to avoid below dehydration risks.

Dehydration impacts:

B rain function - Research has shown that even mild dehydration can impact cognitive functioning such as memory, attention, alertness and create mood impairments such as fatigue, confusion and anger. This is particularly important for the ill, elderly and those suffering from dementia (dehydration is a serious risk for delirium).
Sleep quality - Going to bed even mildly dehydrated can disrupt your sleep. Dehydration causes your mouth and nasal passages to become dry, setting you up for bad sleep- disruptive snoring, a parched throat and hoarseness in the morning. Further you can experience leg cramps and fragmented sleep which will further compromise your cognitive functioning, alertness and mood the next morning.
Energy production - Is significantly reduced when dehydrated.
Weight loss - Have you heard the saying "the more you drink the more you shrink"? Well now you have. The brain doesn't know the difference between hunger and thirst and unfortunately once dehydrated the brain will send signals to increase both thirst, hunger and cravings making you more likely to overeat. In this state your cognition and energy levels are lowered making you more likely to succumb to the temptation of something sweet or fatty.
Gut function - Dehydration can lead to constipation, which can lead to an altered microbiome and under the right conditions to small intestinal bacterial overgrowth (SIBO), hormonal dysregulation and increased oxidative stress. Your body is designed to evacuate your bowels every 12-18 hours. This process ensures clearing of toxins, hormones and cholesterol and does one third of your body's total detoxification. As such, staying well hydrated will help you open your bowels daily and ensure adequate detoxification and overall health.
Detoxification - Every day we get exposed to numerous toxins and chemicals in our environment (air, water, food, skin care products, cleaning products etc). Fortunate for us our bodies are always working hard to keep us healthy and detoxify these burdens. Hydration is key to move many water-soluble toxins and chemicals which otherwise can get stored in your body and fat cells.
Nourishing cells and tissues - Drinking water helps your cells receive the nutrients needed for optimal function. Water and oxygen enhance nutrient delivery to your cells and help optimise your nutrition strategy.
Exercise performance, keeping joints lubricated and pain - Even mild dehydration can reduce the ability to exercise, increase the risk of injury and slow down recovery post exercise. Studies have shown that dehydration can result in muscle cramps, reduced endurance, increased fatigue, altered thermoregulatory capability, reduced motivation, and increased perceived effort. Also you in general are more likely to experience more pain and inflammation.
Skin health - The skin contains approximately 30% water, which contributes to plumpness, elasticity, and resiliency. Dehydration will make your more likely to wrinkle faster, experience dry and cracked skin, possible breakouts and exacerbation of other skin conditions such as eczema, dermatitis, psoriasis and even rashes.
Headaches - Drinking water may help reduce and prevent headaches.
Other functions requiring adequate hydration include:
regulate body temperature; prevent infections; decrease the risk of kidney stone formation; prevent hangovers.

Anca Vereen is an Accredited Practising Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Nutrigenomics Lecturer for Latrobe University who specialises in stress management.

To learn more about how to optimise your nutrition and hydration please visit https://www.ancavereen.com/online-nutrition-courses-melbourne-australia

For more information on dehydration symptoms please visit https://www.healthdirect.gov.au/dehydration

Learn about Adrenal Fatigue and how to fix it

anca@ancavereen.com (ANCA VEREEN) — Tue, 09 Aug 2022 00:38:29 GMT

How to fix adrenal fatigue

Your adrenal glands sit on top of the kidneys and secrete important hormones: cortisol, adrenaline, and dehydroepiandrosterone (DHEA). These hormones help you to buffer stress and adapt to everyday life demands by determining the stress response.

What is adrenal fatigue?

Under stress, healthy adrenals increase their output of cortisol and DHEA to enable you to preserve health. They also secrete adrenaline, giving you a boost of energy when needed. If this becomes chronic, the adrenals can no longer keep up with the demand, and DHEA levels begin to fall, signifying adrenal exhaustion. In addition, the over secretion of adrenaline can cause you to feel anxious and nervous. Complaints of insomnia, fatigue, depression, irritability, and digestive difficulties are also common.

As adrenaline surges during stress, digestive enzymes are simultaneously lowered, and blood sugar levels initially rise. As this becomes a more chronic occurrence, the results of high cortisol and adrenaline levels from prolonged stress include:

Diminished immune function.
Depletion of cortisol, resulting in low blood sugar
Less restful sleep
Increased lipid levels of blood fats
Water retention
Loss of cellular potassium, a very important mineral
Lowered insulin sensitivity, with a higher susceptibility to diabetes
Loss of the capacity to produce sufficient DHEA

Cortisol Functions

Converts proteins into energy by increasing amino acids in the bloodstream
Stimulates the liver to convert amino acids to glucose as needed for energy
Counters inflammation and allergies Helps maintain blood pressure
Aids in stress reactions

DHEA Functions

Precursor to testosterone and estrogen Improves resistance to viruses, bacteria, parasites, allergies, and cancer
Prevents osteoporosis
Lowers total and LDL cholesterol Increases muscle mass and decreases body fat

Restoring adrenal function

Restoration of your adrenal function is key in order to improve your health and support healthy fat loss. Consistency with following your dietitian’s advice is key in achieving this.

Diet should avoid refined sugars, caffeine, and alcohol and should include several small meals containing protein.
Determine allergic foods and avoid them.
Ginseng and/or licorice tea can be supportive.
Adequate vitamin C is important.
Get adequate sleep and go to bed by 10pm.
Use stress-management techniques.
Deal with emotions as needed with laughter, breathing, and/or professional help.
Engage in light exercise.
Get daily outdoor light

To helps eliminate stress and manage your health and life optimal please visit https://www.ancavereen.com/stress-management-course-Melbourne

Anca Vereen is an Accredited Practising Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Nutrigenomics Lecturer for Latrobe University who specialises in stress management and adrean al fatigue. To book an appointment please visit www.ancavereen.com/bookings

For more details pls von adrenal fatigue please visit https://www.healthdirect.gov.au/adrenal-fatigue

How caffeine impacts your sleep

anca@ancavereen.com (ANCA VEREEN) — Tue, 09 Aug 2022 00:25:45 GMT

How does caffeine impact your sleep

DID YOU KNOW

Coffee is the second most traded commodity in the world after oil?

This is not surprising since most of us enjoy a daily cup of coffee. It’s consumption is however not without side effects as caffeine is potent drug and psychoactive stimulant. As such it’s overuse to overcompensate for the effects of sleep deprivation come with hefty price tag.

How does caffeine impact your sleep?

Drinking caffeine will interrupt your sleep drive which is determined by adenosine. The more you are awake the more adenosine builds up urging you to sleep after 16 hours of wakefulness. Drinking caffeine will block your adenosine receptors within 30 minutes of consumptions making you awake, alert and reducing your need to sleep.

While caffeine can keep you alert for an important task or event, drinking too much and at the wrong times can lead to issues falling and staying asleep, less deep sleep, and insomnia. This can leave you feeling more fatigued the next day facing problems with learning, memory, problem solving and emotion regulation.

DID YOU KNOW

Caffeine doesn’t reduce adenosine production just interferes with its binding to your brain. As adenosine continues building up and caffeine gets cleared, you will experience the dreaded caffeine crash sometime during the day.

Another mechanism through which caffeine affects your sleep is through melatonin suppression. You may be surprised to find out that caffeine reduces melatonin production even more than blue light. This increases the risk not only for poor sleep and a dysregulated circadian rhythm, but also weight gain, inflammation, poorer gut, and imbalanced hormones.

DID YOU KNOW

Caffeine can be very addictive for some of us depending on our genetics? Caffeine increases dopamine production which increases pleasure getting us hocked.

While caffeine is fast acting, it is also long lasting which is where the other problem lies. Caffeine only reduces by half after 5-7 hours. Meaning if you have a takeaway coffee at 4 pm which has about 300 mg of caffeine, 7 hours later at 11 pm you will still have 150mg of caffeine in your system keeping you awake and interrupting your sleep.

If you are the type that can drink an expresso and go to bed with ease you may be a fast metaboliser of caffeine or are very sleep deprived. As a fast metaboliser your liver clears caffeine much faster than someone who is a slow metaboliser. Despite this, your sleep quality will still be impacted leading to less deep sleep and reduced physical recovery. If you are a slow metaboliser then excess or a late cup of coffee will certainly lead to issues falling, staying asleep and getting a proper night’s rest.

DID YOU KNOW

Slow metabolisers of caffeine have a higher risk of experiencing a heart attack? This risk is increased by 60% after drinking more than 300mg of caffeine.

Another mechanism on how caffeine impacts your sleep relates to stress. Caffeine naturally spikes your stress hormones adrenaline and cortisol. Their function is to help you survive by making you feel energised, sharp and clear to escape danger. However, if you are already sleep deprived, overworked and stressed, drinking excess coffee will stress your body more and will worsen sleep, brain function and your health.

Summary

The effects of caffeine aren’t felt immediately—it can take from 25-45 minutes for the caffeine boost to kick in.
The effects of caffeine last in the body for several hours. It can take from 5-7 hours for the stimulant effects of caffeine to be reduced by one half.
Caffeine can stress the body (when already stressed), reduces melatonin and can disrupt your circadian rhythm.

Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Nutrigenomics specialist who specialises in gut health, autoimmunity, weight loss, stress management and creating a balanced lifestyle. For more details on losing weight, getting proper sleep and getting healthy please visit my weight loss program https://www.ancavereen.com/weight-loss-program

For more details on sleep and caffeine pls visit https://sleepeducation.org/sleep-caffeine/

How to stop emotional eating & bad eating habits

anca@ancavereen.com (ANCA VEREEN) — Wed, 03 Aug 2022 08:47:49 GMT

How to stop emotional eating

Emotional eating is a reactive and unfortunately a poor strategy to managing stress. Because most of us don't know how to self regulate and deal with difficult emotions, when we experience pain we end reacting rather than responding to our stressors. The pain and stress experienced shuts down our prefrontal cortex (rational self) which allows our reptilian/survival brain to run the show making us behave compulsively.

21 daily detox diet tips

anca@ancavereen.com (ANCA VEREEN) — Mon, 04 Jul 2022 05:55:02 GMT

Detox daily meal plan and lifestyle strategy

The best detoxification strategy is avoidance! Start here.

Your body is constantly exposed to stress in the form of psychological stress, chemicals, toxins and radiation. These are delivered via air, water, food, personal and household cleaning products, furniture and carpets, clothes, computers, phones, lightbulbs, Wifi, microwaves and the list goes on. When your body is imbalanced and you are nutrient deficiencient this process can be altered and nasties end up getting stored in your body making you sick and fat. To prevent this build up i have put together some strategies to ensure this is greatly reduced.

What to do to help avoid nasties and support daily detoxification processes

Avoid dehydration and feeling thirsty.
Drink lemon water first thing in the morning followed by a freshly squeezed celery juice.
Drink dandelion root, hibiscus, ginger, liquorice root, lemon balm, red clover, and goldenrod herbal teas which support liver detox.
Start filtering your drinking, cooking and shower water.
Eat only organic food and keep to a low fat diet. Avoid skipping carbs and ensure you eat min 3+ pieces of fruit per day.
Aim to have 1-2 raw meals per day. E.g. salad and smoothie.
If eating animal based products keep your intake to 1 protein (chicken, meat, fish) per day.
Keep regular and consistent eating and sleeping habits.
Sleep before 10:30 pm and get 6-8 hours quality sleep.
Exercise, stretch and walk daily.
Use a vibration plate which can help promote better circulation and lymphatic function.
Sweat most days either via exercise or using an Infrared sauna.
Get daily sun exposure if possible and spend at least 10 minutes barefoot on the ground.
Consider buying and wearing grounding shoes.
Get regular massage once every 1-2 weeks.
Practice dry skin brushing at home.
Supplement using the right products. Some basic options include a quality multi, magnesium, glutathione, spirulina and milk thistle.
Switch off all appliances at the wall and wifi when not in use.
Switch to organic personal care and household cleaning products.
Get an anti radiation case for your phone. Best company to use is Defender Shield.
See a practitioner twice a year if struggling with poor health and low energy to get a tailored meal plan and protocol matching your presentation.

Hope this helps,

Anca

Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Latrobe University Nutrigenomics Lecturer who specialises in gut health, autoimmunity, weight loss, stress management and creating a balanced lifestyle. For more details on losing weight and detox please visit my weight loss program https://www.ancavereen.com/weight-loss-program

For more info on detox please visit https://www.healthline.com/nutrition/how-to-detox-your-body

What is a detox diet meal plan ?

anca@ancavereen.com (ANCA VEREEN) — Mon, 04 Jul 2022 03:23:24 GMT

How to detox for optimal health

Detoxification is a hot topic and for good reason. Integrative practitioners understand that your body is constantly exposed to many pollutants and chemicals and needs some serious support. Chemicals are found in the air, water, food, personal care and cleaning products, clothes, furnitures, etc.. basically everywhere.

To clear these nasties from you system you require an optimal working organism. One that is not dehydrated, nutrient deficient and stressed. Unfortunately this is the majority of people, which means we all need to be on top of this and help our system cleanse regularly.

Depending on your genetics you can be a slow, intermediate or fast detoxifier. Further your ability to detox is greatly influenced by your nutrient status, microbiota, hydration and proper oxygenation of your tissues. This means that a fast detoxifier can end up clearing toxins very slowly if nutrient deficient, dehydrated, has an unhealthy gut and doesn't know how to breathe.

What is a detox diet meal plan?

As you know there is not such thing as a one size fits all and your detox strategy will vary depending on your current health condition. If you suffer from a medical condition, inflammation and have a toxic gut and liver, then you should go slow and work with a an integrative dietitian who understands your presentation. If otherwise healthy you should aim to detox every 2-3 months following a program where both gut, liver, nutrient status, breathing, movement and genetics are included.

Keep in mind that the best detoxification strategy is still avoidance which means that you should focus on minimising your exposures and supporting proper system functioning.

Overall you should aim to

Stay well hydrated everyday... even one day when you become dehydrated can be a spanner in the works. Avoid feeling thirsty and ensure your pee is clear with preferably no smell.... this communicates good hydration.
Start your day with 1 big glass of lemon water to support faster detox.
Eat 2-3 regular meals every 3-5 hours.
Eat 1 big salad daily and 3-4 pieces of fruit.
Drink some dandelion root, lemon balm and hibiscus tea which can help liver detox.
Keep your fat intake and particularly saturated fat intake low (definitely avoid keto diets).
Keep to 1 animal protein per day... to many people eat excess protein and animals which burdens the liver and kidneys.
Eat only organic to avoid nasty pesticides which impact gut and liver function and disturb your gut bacteria.
If you have gut problems (bloating, constipation, reflux, diarrhoea etc) work with an integrative dietitian to have this fixed.
Learn how to use breathe using diaphragmatic nasal breathing
Change to natural and organic personal care and housefly cleaning products
Avoid plastics in all form and receipts
Get natural sunlight every morning and day to help balance hormones and neurotransmitters.

Hope this helps,

Anca

Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Latrobe University Nutrigenomics Lecturer who specialises in gut health, autoimmunity, weight loss, stress management and creating a balanced lifestyle. For more details on gut health please visit https://www.ancavereen.com/gut-health

For more info on detox please visit https://www.healthline.com/nutrition/how-to-detox-your-body

Can a good diet protect you from stress?

anca@ancavereen.com (ANCA VEREEN) — Mon, 27 Jun 2022 23:53:44 GMT

Diet and stress

The answer is YES! Having a good diet can provide the body with the nutrients needed to support you during a stressful time.

When you are in Fight or Flight the body is under duress as is trying to help you survive. Survival means access to more resources in the form of oxygen and nutrients.

In order to run from or fight a threat you need to produce many different hormones and neurotransmitters. Production of these is dependent on available nutrients. If you are eating well and are absorbing nutrients than you should move through a stressful time with more ease than someone who is nutrient deficient... which is unfortunately majority of people.

Due to a busy and unmindful lifestyle, many people are dehydrated, over caffeinated, eat on the run when they don't skip meals that is... and eat a poor diet (junk food, excess sugar, meat and fat, not enough vegetables, fruit, fibre and omega 3). Further when they eat they scoff down the food and don't chew at least 20 times before swallowing. This means that even if you eat a proper meal you wont be absorbing the needed nutrients to support your body. And in my experience this is at least 80% of people out there. No wonder stress is making us so unwell!

What nutrients you need more of when stressed?

When you are stressed you have enhanced nutrient requirements. The body needs more nutrients to produce more survival hormones etc. Which means that you will deplete your Vitamin C and B vitamin levels very fast during this time. As these are water soluble molecules you need to ensure you replenish these substrates daily as the body doesn't store them.

Vitamin C is not heat stable, as such if you only eat cooked food you run the risk of becoming vitamin C deficient. Yes scurvy is still a problem today! And some individuals depending on their genetics need to be even more mindful and ensure consistent daily intake of vitamin C to avoid a deficiency even when not stressed.

Same applies to your B vitamins which again you lose plenty of in cooking. Additional nutrients needed are magnesium and zinc, which are depleted in Australian soils making you more likely to become deficient.

What does a good diet for stress look like?

It is a diet where you don't skip meals (particularly breakfast), eat every 3-5 hours and chew you food minimum 20 times before you swallow allowing 15 minutes to finish your meals. The best diet on the planet wont help you much if you don't absorb nutrients. As such slowing down and learning how to eat is equally important to what you eat.

Overall you will need a diet where:

More than 50% of your daily intake is made of raw food. This means having at least 3-4 pieces of fruit and 1 big salad every day. This will provide you with the much needed vitamin C and B vitamins. Keep lots of leafy greens in your diet and ensure you eat lots of colours with every meal.
Fruits very high in vitamin c are kiwi followed by citrus (lemons, lime, oranges etc).
Ensure you have a small amount of protein at every meal. Don't overdo animal protein and keep this to maximum one per day (chicken, eggs or fish). Vegetable proteins include legumes, tempeh or tofu which you can use for any of your meals. Legumes are particularly high in B vitamins and should be eaten most days.
Have 2-3 daily servings of grains such as quinoa, teff, buckwheat are grains rich in minerals you need more off when stressed.
Have daily some pumpkin seeds which are a rich source of magnesium and zinc.
Have some potato most days as this is also a rich source of magnesium and B6.
Use daily oils/fats such as avocado and olive oil and avoid any other vegetable oils.

You can also consider a good multivitamin, magnesium, zinc, vitamin C and vitamin D supplement along side a healthy diet to further support you when you are experiencing lots of stress.

Hope this helps,

Anca

Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Latrobe University Nutrigenomics Lecturer who specialises in stress management and creating a balanced lifestyle. For more details on upcoming stress management workshop please visit https://www.ancavereen.com/stress-management-course-Melbourne

For more information about stress pls visit https://www.webmd.com/diet/ss/slideshow-diet-for-stress-management

The benefits of intermittent fasting for your body

anca@ancavereen.com (ANCA VEREEN) — Tue, 21 Jun 2022 07:19:31 GMT

How to intermittent fast and lose weight

Are you curious about intermittent fasting, want to know the benefits and how it works... well let me help you.

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. Options include 16/8 where you eat for 8 hours and fast for 16 hours or 5:2 where you eat 500 calories for 2 non consecutive days. This will help you lose weight, but also help you gain many other benefits.

As you refrain from eating the following bodily changes occur:

Blood levels of insulin drop significantly, which facilitates fat burning. This is also protective against insulin resistance and diabetes.
The blood levels of human growth hormone (HGH) can increase leading to fat burning, muscle gain, and longevity.
The body repairs and detoxifies faster.
Gene associated with longevity and protection against disease are turned on.
Reduces oxidative stress and inflammation.
Helps reduce cholesterol and protects the heart.
Helps promote faster gut repair.
Your focus and mental sharpness can increase dramatically.

My tips

When fasting if you intend to skip a meal, which I don't always recommend as it is not appropriate for everyone, you should skip dinner instead of breakfast. Ensure you increase portion sizes for breakfast and lunch to account for lost nutrients, fibre and water when skipping dinner.

So let me tell you why I don't recommend skipping breakfast as I am sure you are wondering about that.

Many people are already too stressed today. Mentally, emotionally and physically. Your body already runs on excess cortisol and adrenaline. By skipping breakfast you are making matters worse, particularly if you drink coffee on an empty stomach. This approach will produce more stress hormones which will stress your body even more. Yes you may be feeling more energised and clear as you body switches to running on ketones from glucose, but this comes at a cost... which is something that you are warned against. Long term you are more likely to suffer from poor health as your body can't sustain health if you keep running on stress hormones.

If you are not stressed and live a healthy lifestyle where and are balanced physically, mentally and emotionally... then that is a different conversation which unfortunately very few people get to have. For the rest us who are stuck in the rat race of daily living intermittent fasting if done poorly can stress an already stressed system and hurt your health long term. Which is why it is important you speak to a holistic dietitian that can assess you and make personalised recommendations based on your needs.

Overall you are best to keep to 3 meals per day, have breakfast within 30 minutes to 1 hour of waking and finish eating by 6 pm. This will give you a window of minimum 12-14 hours fasting which will benefit you greatly.

Hope this helps,

Anca :)

Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and La Trobe University Nutrigenomics Lecturer who specialises in lifestyle medicine, weight loss, autoimmunity and gut health. To book an appointment please visit https://www.ancavereen.com/weight-loss-program

For more details please visit https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303

The best weight loss meal plan that's easy to stick to

anca@ancavereen.com (ANCA VEREEN) — Mon, 20 Jun 2022 01:22:45 GMT

What to eat in a day to lose weight and stay fit

What can I eat to lose weight and stay healthy.... as you would expect is the no 1 question I get asked by my weight loss clients.

Today I want to keep short and focused and share some tips on how structure a meal plan for best weight results and overall health... keeping in mind that ideally you still want a personalised nutrition recommendation to match your constitution and goals.

But here are some great general guidelines that will keep you healthy and help you lose weight guaranteed.

Stay well hydrated. Ensure you drink to avoid thirst and your urine stays clear with no smell. Start early in the morning and add 1 lemon to your first morning water drink.
Avoid caffeine all-together. That means no coffee, green , black, earl grey, matcha, chai and the rest.
Avoid alcohol. Goes without saying. If you absolutely must drink keep it to 1 drink once every 2-3 weeks.
Get off dairy. Please avoid milk in particular, also cheese and yogurt.
Have regular meals and don't skip your meals no matter what. Start with a big breakfast followed by a bigger lunch. Keep your dinners small.
Best breakfast options include- smoothies (include both fruit and vegetables) and a gluten free grain porridge like teff, amaranth or buckwheat. Oats are also ok if you don't have a gluten intolerance.
Lunch- focus on getting a big salad with a small amount of carbs (potato, quinoa, legumes) and some protein (chicken, fish, tofu, tempeh)
Dinner- keep it light. Have some soup, stew or cooked vegetable with another small size of vegetable protein preferably. Aim to keep your animal proteins to maximum once a day.
Best snacks are fruit or/and nuts.

Overall you should aim for

3 pieces of fruit per day
4-6 cups vegetables/salad
1 handful of nuts
2-3 carbs- potato, quinoa, legumes are the best options
2 serves of vegetable protein and 1 animal protein per day
3-4 tbs of oil
lots of water and no stimulants

For more details on how to get yourself organised and create the perfect weight loss meal plan check our my Optimise Me recipes and meal plan ebook tailored for both men and women. It contains personalised tips and can take the hassle our of getting organised and choosing what to eat.

https://www.ancavereen.com/product/Optimise-Me-Meal-Plan-&-Recipe-Ebook

Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Nutrigenomics lecturer who specialises in weight loss.

For bookings please visit www.ancavereen.com

For more info on my weight loss programs please visit www.ancavereen.co/weight-loss-program

The best weight loss program you can start today

anca@ancavereen.com (ANCA VEREEN) — Wed, 15 Jun 2022 00:25:16 GMT

What to do to lose weight and keep it off

How do i lose weight fast, naturally and keep it off?... is a question i often get asked in my clinic. Carrying extra weight is stressful- physically, mentally and emotionally. It causes us soo much pain that we want to reduce this discomfort as soon as possible. Which is why we keep seeing all these diets come up offering fast solutions. They understand that your brain is wired to avoid pain and experience pleasure and they are capitalising on it.

While you may lose fast using this approach, the weight results are never lasting. What these diets and programs don't tell you is that the weight loss you have sustained is not only fat but also muscles, organ and bone tissues. Your muscle is your metabolism. The more muscle you have the more weight you lose. However fast weight loss leads to lots of muscle loss which mean a slower metabolism. As such when you go back to your previous way of eating you will now regain all the weight loss plus more as you have an even slower metabolism. This will keep you trapped doing yoyo dieting and stress the hell out of you. I have seen it and keep seeing it working with many men and women who have taken this approach.

If you are serious about weight loss you need to commit to a lifestyle change. That will be the best weight loss program program there is. You became fat because you didn't listen to your body and didn't know how to prioritise in such a way that your needs are meet first. You have prioritised work and kids and other commitments above you and here we are. And there is no judgement when i say this because i understand that no one taught you how to work with you body, mind and emotions in such a way that you can experience health and vitality everyday. Our society wires us to be always on the go, always living outside ourselves and overriding important message that our body provides. This gets us in trouble and leads to pain which eventually increases to such a point when you simply need to stop and change. And that's when my clients come and see me.

So what can you do?

Stop and start looking inside. Start paying attention to your body and educate yourself about how you body, mind and emotions work to create health. Then learn how to create a daily routine that keeps you at your peak. This should incorporate a proper diet, movement and exercise, conscious breathing, meditation, time for relation, nature and getting some sun. These are an absolute minimum you should consider.

Creating a routine when your system is imbalanced may be hard, as such i recommend you work with a health professional that can assess you and determine what strategies best suit your presentation. Best to avoid a one size fits all approach and look for personalised recommendations as this will help you create a lifestyle that keeps you fit, healthy, happy and thriving.

Anca Vereen is an Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and Nutrigenomics Lecturer for La Trobe University. Anca specialises in sustainable weight loss using a B-ME lifestyle approach guaranteed to give you lasting results. For more details please visit https://www.ancavereen.com/weight-loss-program

For more details on weight loss please visit https://www.youtube.com/watch?v=gC-VEP-GMOc

How to manage and reduce stress in minutes

anca@ancavereen.com (ANCA VEREEN) — Tue, 07 Jun 2022 08:43:28 GMT

How to reduce stress in 5 minutes using 4 simple strategies

In my previous blog we spoke about what causes stress. We covered both psychological, but also biological causes. Todays I want to focus on strategy and what you can do to reduce stress in a matter of minutes.

First of all before interrupting the stress pattern, you need to understand your physiological response to stress. When Fight or Flight response is triggered the body it will first produce physical symptoms. Then you get cognitive and emotional symptoms. By the time you are feeling frustrated and irritable, are speaking fast or swearing your body would have been stressed for minutes if not hours. As such, when you lack awareness and are not focused on the present you miss this physiological feedback. When you do this, you will experience stress for longer and more intensely than necessary.

So let's increase awareness as to what you should look for at the physical level that indicates stress. When you know what to look for it will be a lot easier to pick it up as it happens in real time.

Breath- when stressed you will likely breathe fast, shallow, through your mouth and up in your chest or you may simply hold your breath/ stop breathing.
Posture- you may be feeling tension in your shoulders, neck, may be hunched over, have your arms and legs crossed and may be looking down.
Fingers- you may be feeling fidgety, play with your pen or touch your body or other items nervously.
Feet- you may have your legs crosses and shaking your leg nervously.
You may have clammy hands and experience armpit sweating or a cold sweat.
You may feel like you simply want to run out of that room, get up and do something active.

The idea here is that you should know how your body does stress. When I am stressed I hold my breath and I sweat. These 2 symptoms tell me I am stressed which prompts me to stop what I am doing and use the following strategies to interrupt the stress reaction and eliminate any associated side effects.

Breathe- Through your nose. Inhale for 3 second, exhale for 5 seconds, hold for 2 seconds. Breathe like this for 3-5 minutes. This nasal way of breathing will have you in a rest and digest/ relaxation state within 5 minutes tops.
Posture- Change your posture. If you sit, get up up and stretch. Relax your shoulders and release any tension you may be feeling in your body.
Smile. The last thing you want to do when feeling stressed is smile. However when you do smile this will confuse your brain and will make you less likely to continue feeling stressed.
Look up and if you have access to a window look outside intently at nature. This will calm you central nervous system.

When in the midst of stress your prefrontal cortex shut down so to speak such that you have tunnel vision. This may not always make it easy for you to find solutions when in this state. So best use your body for 5 minutes using above strategies and once you are calmed and relaxed find try thinking you way out of it.

For more information and to learn more personalised strategies on how to manage your stress join me for my upcoming workshop Stress Less - Live More. For details visit https://www.ancavereen.com/stress-management-course-Melbourne

Anca Vereen is an A ccredited P ractising D ietitian and N utritionist, P sychotherapist, B reathing C oach and N utrigenomics L ecturer for Latrobe University.

For more information about stress please visit https://www.healthdirect.gov.au/stress

Why you should avoid the FODMAP diet

anca@ancavereen.com (ANCA VEREEN) — Wed, 04 May 2022 22:04:42 GMT

The FODMAP diet doesn't fix the real problem

I often get phone calls from clients saying their GP has asked them to see a dietitian and get help fixing their gut using a FODMAP diet. That is poor advice which will not address your problem but only make it worse. Yes by all means see an integrative dietitian, but don't ask them to put you on a FODMAP diet... and let me tell you why.

There are a few causes why you gut is not working:

you eat, on the go, with bad posture and don't chew your food properly
you are not producing enough acid and enzymes due to stress, nutrient deficiencies, inflammation just to mention a few
you have been eating poorly, drinking to much coffee, alcohol and are smoking
are sleep deprived and don't exercise
have bacterial overgrowth and gut inflammation
your are experiencing brain degeneration which has a direct impact on your digestion function
your spine is misaligned and the innervation on important nerves which innervate your digestive organs is changed
your vagus nerve is impacted due bad posture, toxins, injury etc
you are breathing through your mouth, fast, shallow and in your chest
... and the list can continue but i think you get the gist.

Before you start elimination foods from you diet you need to ensure you know what is contributing to your poor digestion and "intolerance" to FODMAPS. There is an obvious cause why you suddenly struggle with foods you were once able to enjoy. Your body is giving you clear feedback that something is not working. So rather than following a strict, hard and unnecessary elimination diet how about your address the root cause and fix you digestion so you can enjoy all food again. That sounds much better right and it makes sense!

FODMAPs is a band aid. And even the proponents of this diet trend will recommend you eliminate these foods only between 4-6 weeks, after which you need to reintroduce these. They recognise eliminating FODMAPs long term can damage your health. The reason why is that all FODMAPs (legumes, wheat, apples, cherries, asparagus, artichokes, etc) contain important prebiotic fibre which feeds you gut bacteria which further strengthen your digestion.

As such if you are serious about gut health and your health overall, then deal with the root cause and find out why your gut is not working. Then select a strategy tailored for you to fix this (rather than a generic elimination diet). Working with an accredited practising dietitian, one that is preferable a holistic and integrative dietitian and nutritionist will be you best bet... and please ask them if they can help you find the root cause. If they can't then move on.

Hope this helps.

Anca Vereen is a Integrative Accredited Practising Dietitian, Nutritionist, Psychotherapist, Breathing Coach and La Trobe Nutrigenomics Lecturer who specialised in gut health and fixing the gut. She works holistically with the whole of you and can create a personalised lifestyle solution to your health concerns. To book please visit https://www.ancavereen.com/gut-health

For more details pls visit https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know

How To Avoid Nutrient Deficiencies on a Vegan or Vegetarian Diet

anca@ancavereen.com (ANCA VEREEN) — Sun, 01 May 2022 08:04:59 GMT

How to avoid nutrient deficiencies on a vegan or vegetarian diet

Vegan & vegetarian diet carry many health benefits and traditionally they could sustain health and longevity. Unfortunately nowadays given loss of nutrients from soil, enhanced nutrient requirements due to stress and poor functioning guts where nutrient malabsorption is common this is no longer the case. It pains me to say this as a vegetarian myself but it is the truth. It is a lot more complicated lifestyle to maintain given numerous barriers... but it can be done.

For anyone considering a vegan or vegetarian lifestyle you must undergo blood tests every 6 months to screen for deficiencies and supplement accordingly. Within 4-6 weeks you can become deficient in many nutrients as such you should take this very seriously. It is best you work with an integrative dietitian that can advise how to make this transition and what supplements your must take.

For anyone interested in genetic testing this can provide great insight into what nutrients your body needs more of, allowing for a more targeted nutrition and supplemental strategy. This means greater health outcomes as you knowthe food you eat targets your specific requirements.

So let's go through some on the main nutrients that are of concern when following such diets.

1. Protein - This is important for every function in the body. From growth and repair of all body cells, formation of enzymes and hormones, normal functioning of muscles to nerve and immune protection.

Food sources : Legumes (eg. beans, lentils, chickpeas), soy foods (eg. tofu, tempeh, soy milk, soy yoghurt), eggs, nuts and seeds, dairy foods (eg milk, yoghurt and cheese), wholegrains (e.g. quinoa, amaranth, millet, teff).

TIP - include a protein source with every main meal

2. Iron - Important for oxygen transport around the body, energy production, thyroid function, hormonal regulation

Food sources : Legumes, tofu and tempeh, nuts, seeds, green leafy vegetables, eggs, dried fruit, wholegrains (eg. quinoa, amaranth grain, brown rice, rolled oats)

Tips to increase absorption:

• Consume foods high in vitamin C (eg. citrus, strawberries, kiwi fruit, tomatoes, capsicum) with every meal

• Avoid drinking tea and coffee with your meals (tannins in tea and coffee inhibit iron absorption)

• Avoid taking calcium supplements with your meals

3. Calcium- I mportant for strong bones and teeth, proper nerve and muscle function and blood clotting, healthy periods.

Food Sources : Dairy foods, oranges, almonds, brazil nuts, sesame seeds, unhulled tahini (sesame seed paste), amaranth grain, dried apricots, figs, soybeans, calcium set-tofu, asian greens, kale, collard greens, broccoli.

Tips to increase absorption:

• Ensure adequate vitamin D (see below)

• Limit salt intake – salt increases calcium excretion

• Limit caffeine intake – caffeine (in tea, coffee, cola and ‘high energy drinks) inhibits calcium absorption

• Phytic acid (in bran, legumes, nuts and seeds and raw vegetables) inhibits absorption. Activate nuts, soak legumes before cooking and ferment your grains are all great strategies to reduce phytic acid.

4.Vitamin D- Helps with calcium absorption into bones and is important for muscle contraction, brain and gut function, immune system, cancer prevention and weight loss. Regulates over 1000 different genes in the body and needs magnesium and zinc for activation.

Food Sources: Eggs, vitamin D mushrooms (put 100g of mushrooms in the sun for 1 hour to get 1000iu of vitamin D.

5. Zinc -Found in every part of your body and has a wide range of functions. It is important for growth and development, wound healing, healthy skin, brain and gut function and a strong immune system.

Food Sources: Legumes, whole grains (eg. quinoa, amaranth grain, brown rice wheatgerm, rolled oats), nuts, seeds, eggs, cheese, cow’s milk and soy products (eg. tofu, tempeh, soy milk, soy yoghurt),

Tips to increase absorption:

• Soak legumes before cooking or use canned legumes

• Consume sprouted beans, grains and seeds and bread that contains yeast

• Add lemon/lime to every meal

6. Vitamin B12 - Required for cell division, energy production, brain function, the formation of red blood cells and maintenance of the nervous system.

Food Sources: Dairy foods (eg. milk, yoghurt and cheese), eggs, B12-fortified foods (eg. some soy milk, meat analogues, veggie burgers).

A vitamin B12 supplement will be needed if these foods are not eaten regularly, especially for those following a vegan diet and if suffering from hypochloridia.

7. Iodine - Essential for human growth and development and production of thyroid hormones.

Food Sources: Dairy products, eggs, iodised salt, sea vegetables (nori, wakame, arame), kelp noodles. Please note that soils in Australia are particularly low in Iodine and most GP's don't test for deficiency.

Tips to increase absorption:

eat sea vegetable 4+ times per week. Aim for 2 tbs per day. This can be in the form of dulse or nori flakes with salads, soups or stews.

8 . Omega-3 -Plays a critical role in reducing inflammation, brain and skin function

Food Sources: Flaxseed oil, chia seed oil, hemp seeds, walnuts, soybeans, seaweed, tofu, eggs (omega-rich eggs are also available), chia seeds, flaxseeds/linseeds (stored in the fridge).

Tips to achieve optimal intake:

• Consume foods rich in omega-3 most days

If you need help transitioning to a vegan or vegetarian diet please contact Anca Vereen for a consultation. Anca Vereen is a vegetarian and a Melbourne integrative dietitian, nutritionist, psychotherapist, breathing coach and Nutrigenomics lecturer who specialises in vegan and vegetarian diets. For more details or to book and appointment please visit www.ancavereen.com.

To learn more pls visit https://www.healthline.com/nutrition/vegan-diet-guide

The link between diet & depression

anca@ancavereen.com (ANCA VEREEN) — Mon, 11 Apr 2022 01:25:12 GMT

Do you know that what you eat impacts the quality of your thoughts and emotions?

Yes you have read that right! The foods you eat directly impact on your brain functioning either enhancing it's function or impairing it... the choice is yours!

Did you know your emotions are experienced in your brain? These are "felt" in your limbic brain and are generated by your physiology and biochemistry (the way you move, breathe, eat, drink etc) and your thoughts, believes, values and identity you assume. Lots of things to discuss here which i want to unpack in future blogs, but for now let talk about how food impacts your brain and your emotions.

So what are the common mistakes most people make that worsen their mood and cognitive functioning.

They skip breakfast. Your brain although it only weights 1.5 kg consumes 30% of available blood sugar. During the night this process continues and by morning your sugar levels become depleted. When skipping breakfast your brain will trigger your adrenal glands to produce more cortisol and adrenaline which help create new glucose. Unfortunately this process of almost starving the brain stresses the body and besides weight gain and a compromised metabolism you will also lose precious neurons in the brain. These are needed for neurotransmitter production and faster communication, making you moodier and slower during the day. In addition, running high on cortisol also leads to inflammation which will further worsen your mood and cognition.
TIP- Eat a hardy breakfast with protein within 30 min of waking up.

They have irregular meals during the day. As mentioned the brain needs stable sugar levels which means that if you are not keeping regular eating times you will continue to stress the body and brain and worsen your mood and health.
TIP- Eat every 3-4 hours and make your lunch the biggest meal of the day.

They eat junk food (excess refined carbs, sugar, processed meats, fatty meals) and not enough fresh fruit and vegetables. Food quality is key for brain and overall health. Nutrient density is needed by every cell to create energy, which is the currency needed for every activity and function we perform. Junk food is nutrient depleted, which means the body wont have the right substrates needed for energy generation and repair, making you feel tired, unfocused, more anxious and depressed. Further this type of food comes with excess sugar, fat and nasty chemicals which stress your body and your gut. Feeding your gut bacteria the wrong types of foods can lead to gut, brain and body inflammation which will worsen your health and mood. Further as important neurotransmitters are produced in the gut when your gut in unhealthy you will end up with less serotonin (feel good neurotransmitter) and dopamine (motivation, pleasure neurotransmitter)... meaning more depression and inability to get things going in your life.
TIP- Eat minimum 3-4 pieces of fruit and 1 salad every day.

They are dehydrated and drink caffeine. When you are dehydrated nothing works properly in your body. You will experience lower energy, worse anxiety and depression, more aches and pain, migraines, dry skin, constipation and the list goes on. As you are more 70% water you simply can't afford not to drink enough during the day. This is a priority that needs to be addressed before food. When dehydrated your cells shrink and their ability to create energy, neurotransmitters, hormones etc reduces greatly making your less than you really are. What is worse is that most people besides not drinking enough water, they overconsume coffee and caffeine which dehydrates and stresses your body further. In addition caffeine also stresses your brain making your mood but also sleep much worse.
TIP- Drink minimum 2-3 litres of water per day and stop all caffeine/ coffee intake. To calculate your required recommended fluid intake multiply your weight by 0.35 ml.

In my clinic before i talk about the "right types of food" for brain health i look at addressing the basics of your body and brain functioning. If you are working against your circadian clocks and experience stress the best diet on the planet wont make that much of a difference unless we create stability in your system. This can be done through food but also breathing, sound, movement, exercises, sleep and rest, detox and other modalities that needs to be integrated along side the right dietary strategy.

Anca Vereen is a Melbourne integrative dietitian, nutritionist, psychotherapist, breathing coach, Nutrigenomics lecturer who specialises in mental health. For more details or to book and appointment please visit www.ancavereen.com.

To learn more about depression please visit https://www.beyondblue.org.au/the-facts/depression

Foods to eat & avoid on an autoimmune disease diet

anca@ancavereen.com (ANCA VEREEN) — Mon, 28 Mar 2022 06:50:35 GMT

What is an autoimmune diet?

The right autoimmune diet for your body type and current medical presentation can make a huge difference to your health and wellbeing.

As a fellow sufferer of an autoimmune condition (Lupus)... which i have now reversed... i can guarantee that this is true. I remember the days when I would eat certain foods and I would immediately flare up. My triggers were gluten and dairy to name a few. When I would eat these, my joints would become painful and swollen in a matter of minutes, I would become incredibly foggy and fatigued and I often would need a 10 minute power nap to keep going. My body would literally shut down on me and could not function without a nap. I also used to get severe bloating and distension and look like i was 6 months pregnant. Not a fun period of my life that's for damn sure.

How did i end up with it? Exposure to viruses and mould on a background of high stress and susceptible genetics. Lucky me some would say... but i am grateful for this time as turned it around. How? I believe that the body has an amazing ability to heal itself and refused to believe all the medical non sense i was provided with and we still nowadays.

After a period of reflection, research and testing i put the pieces of the puzzle together, changed my life and healed myself. I am now free of symptoms and can enjoy most foods and enjoy lots of vitality everyday. Gluten and dairy still don't agree 100% with me but can enjoy these without experiencing more than some bloating.

So let's talk about what are some of the food triggers you should start eliminating to support your healing. Before i delve into this i do strongly recommend you work with a dietitian who specialises in autoimmunity as finding a diet that is right for you can be a difficult terrain to navigate. Also keep in mind that in addition to a healthy diet there are also many other lifestyle changes you need to make to support your body's healing.

But when it comes to an autoimmune diet... here it is.

Avoid gluten and dairy. These are massive triggers for anyone suffering from autoimmunity.
Also avoid soy, corn, eggs, shellfish, high mercury fish like shark and tuna, pork, high fat red meat like mince and even lamb, bacon, processed meats.
Avoid preservative, additives, sweeteners, emulsifiers. Anything that has been made in a lab requires a lab to digest it.
Avoid vegetable oil (canola, sunflower oil, grapeseed oil, ricebrain oil etc).
Please note that some people can react to nuts and seeds, night shades (tomato, eggplant, potato, capsicum) as well as legumes but in my experience most sufferers can manage these without problems. Again you have to pay attention to your body to evaluate how these foods may impact you and work with an autoimmune disease specialist dietitian that can guide this process for you.
Avoid pesticides, hormones and antibiotics which come with conventionally grown food. Move to organic food particularly if eating animal based products like meat.
Avoid coffee, caffeine and alcohol. Yes that morning coffee is doing you more harm than good for many reasons which i will explore in my next blog.

I know that this may sound like a lot and you may wonder what the heck am i supposed to eat now? There are many great options available and a specialist autoimmune dietitian can help you find the right recipes. A little mind tip... keep in mind that these are changes often needed sort term which need to be considered in the context of what you are getting back. Don't think about what you are giving up, think about that this is part of your getting your health back which at the end of the day is absolutely priceless. For more information check out out weight loss program .

Hope this helps

Yours in health

Anca

Anca Vereen is a Melbourne Integrative Dietitian and Nutritionist, Psychotherapist, Breathing Coach and La Trobe University lecturer who specialises in autoimmunity, mental health and weight loss. For bookings please visit www.ancavereen.com

To learn more about an anti inflammatory diet visit https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/

9 weight loss tips for brides to get aisle-ready

anca@ancavereen.com (ANCA VEREEN) — Thu, 17 Mar 2022 02:59:57 GMT

Do you need to lose weight for your wedding day?

No worries, after working with thousands of bridges i can share my top 9 tips to help you destress and lose weight healthily before your wedding.

1. Don't skip breakfast . Cortisol and adrenaline are the hormones that wake you up in the morning but they are also the same 'stress" hormones that make you gaining weight and belly fat. When you skip breakfast and may even have a coffee on an empty stomach you are creating a state of heightened biological stress which can make you and keep you fat. So eat your breakfast within 1 h of waking up.

2. Have 3 regular meals every 3-5 hours. This will keep your body from producing more cortisol when your blood sugar may drop too low.

3. Avoid eating after 7 pm. Give yourself minimum 12-14 h fasting state overnight. This state of fasting will help your body lose more fat, repair faster and keep you younger for longer. Plus your digestion and sleep will thank you as you will get a better night sleep.

4. Stay well hydrated and whatever you do avoid becoming dehydrated. Have you heard the saying "the more you drink the more your shrink"? You have now ! Your brain doesn't know the difference between hunger or thirst. When dehydrated it thinks you are hungry therefore you are more likely to overeat and experience more cravings.

5. Go to bed and wake up at the same time everyday. Did you know that when you sleep you lose fat? Having quality sleep and keeping regular hours is key for balancing hormones and your circadian clock which both will help you lose fat more easily and gain more energy.

6. Get 15000 steps per day. Movement is more important than exercise. As such you need to make sure you meet your genetic requirement for movement by committing to a daily walk or two. Count your steps as this will make compliance easier.

7. Exercise 3-4 times per week doing something you enjoy. Don't just focus on exercising hard. Undereating and overtraining is the no 1 reason why people put on weight. You heard that right... you gain weight when you stress your body by eating less and training more. As such find pleasure in the exercise you do and learn how to listen to your body rather than thrashing it with lousy exercises.

8.Detox and avoid chemicals . Chemicals and toxins are everywhere. In the air, water, food, personal care products, cleaning products, clothes and furniture etc. As such you body is always moving a bunch of nasties out... or at least trying to. When stressed, have a toxic liver and are nutrient deficient, natural detoxification pathways get compromised and some of these nasties end up being stored in your body, more specifically in your fat cells. And this also contributes you your weight problems. To detox you should work with an integrative dietitian (like myself) who can support you with the right foods, supplements and other personalised strategies.

9. Destress . If you are a stress bunny and struggling to relax this may be one of the reasons why you are gaining weight. It's important you get serious about your stress as this contributes to 99% of all common known illness out there from cancer to diabetes to weight gain. If you are struggling and you don't know where to start you can always reach out and book an online appointment where i can teach you how to best look after your body, mind and emotions and reach your goals in the safest and easiest way.

Anca Vereen is an Integrative Dietitian, Psychotherapist, Breathing Coach and Nutrigenomics Lecturer who specialises in personalised and lifestyle based weight loss. For details visit https://www.ancavereen.com/weight-loss-program

For more details pls visit https://www.webmd.com/diet/features/the-dos-and-donts-of-wedding-weight-loss

Lose weight by eating more organic foods

anca@ancavereen.com (ANCA VEREEN) — Tue, 08 Mar 2022 09:39:23 GMT

Going organic can help you lose weight faster.

Today I want to talk about why food quality is soo important for your health.

Did you know It has been estimated that up to 2.5 million tonnes of active pesticide ingredients are used annually , mainly in agriculture ? This is a huge problem not only for the environment but also our health. Many pesticides degrade slowly in the environment (their degradation can take many decade) and therefore they accumulate in soil, water and living organisms such as animal and humans.

Did you know you have DDT in your body although this was banned 30 years ago?

This is of major concern, as further to their environmental toxicological effects, many pesticides are known carcinogens, affect the proper functioning of the immune system and can alter endocrine and reproductive system even at very low dosage. Further they can impact your gut bacteria and digestion, liver function, kidney function, lung and brain function just to mention a few. Depending on your genetics, nutrient status and overall health some of these toxins can more readily built up in your body leading to excess weight gain, belly fat, inflammation, cancer, Alzheimer's and much more. They often built up in your fat cells and liver and this could be one of the drivers for getting fat and feeling rubbish. When the body is toxic, it wont respond in the same way as you may be used to and you will struggle to lose weight without the right strategy... And please avoid eating less and exercising more as this will only make things worse.

Further studies have shown that these harsh chemicals strip nutrients from the soil leading to less nutrient dense foods. This means the fruit and vege you are eating don't contain as many vitamins and mineral as they once did.

Nutrient density is key for optimal health, energy generation and a healthy weight. Here in Australia we need to be extra mindful as the soils are already low in Iodine, Selenium, Zinc and Magnesium (nutrients needed by your thyroid to maintains a fast metabolism)… and we simply cant afford to lose even more nutrients eating non organic, given than minerals are a lot harder to absorb than vitamins.

As such it makes good sense to change all your food products to organic particularly if these are animal based. Toxic load increases up the chain and animals we consume not only eat contaminated food and water, but are also given medications, antibiotics and various growth hormones.

The best detoxification policy is avoidance.

The reason why i say this is because in addition to the pesticides and chemicals you ingest through your food, there are also many others found in your water, air, personal and cleaning products, furniture, carpets, mattress and much more. So start small and keep an eye on my blog for upcoming tips on how to reduce your exposures to these nasties and improve your health.

So what can you do about it.

Jump online and find out who are your local organic markets if not already aware. There are many organic directories available pending your location. If you are new to organics please start with your meats, eggs and fish. Try to buy organic and avoid farmed fish as much as you can as fish are exposed to the same contaminated foods, medications and antibiotics as above. Look for wild caught options.

If you have a large family or close neighbours, contact an organic butcher and consider buying in bulk which will reduce the price.

Then move on to your fruit and vege. Please know that if a vege/fruit has thin skin you can't wash the chemicals out. Think of berries, tomatoes, celery, apples. As such pls buy thin skin and anything that grows underground organic. Vege and fruit like oranges, pumpkins, watermelons are ok if not organic as the skin is thicker. Just make sure you wash first before cutting into it.

If you are not willing or can afford organic please consider using sodium bicarb in water to soak and clean you fresh produce with as this is shown to reduce the most amount of pesticides.

Hope this helps.

Yours in health,

Anca

Anca Vereen is a Melbourne based Integrative Dietitian, Nutritionist, Psychotherapist, Breathing Coach and La Trobe University Nutrigenomics Lecturer. For bookings and more advice please visit https://www.ancavereen.com/weight-loss-program

For more details please visit https://www.betterhealth.vic.gov.au/health/healthyliving/organic-food

Terms of Service

anca@ancavereen.com (ANCA VEREEN) — Sat, 26 Feb 2022 21:25:02 GMT

By accessing this Website, accessible from www.ancavereen.com, you are agreeing to be bound by this Website's Terms and Conditions of Use.

Why fad diets fail, and what you should do instead

anca@ancavereen.com (ANCA VEREEN) — Mon, 14 Feb 2022 02:27:26 GMT

Are you eating less and exercising more and getting fat?

Did you know that this is the number 1 complaint i hear in my clinic?

However, weight loss and maintaining a healthy weight is actually easy! Working with the root cause of your problems, learning how to listen to your body and interpret it's message are key starting points to help you transition to a healthy body and balanced lifestyle.

Why fad diets fail?

What science and experience has taught me is that weight loss and optimal health is a lifestyle, which is why quick fix fad diets always fail long term. These are nutrient depleted and imbalanced, stress the body and dysregulate your metabolism and let's face it... they don't address the root cause of why you are overweight and unhealthy to begin with. More specifically fad diets while they can promote some fat loss (starvation often does that, to a point though) they can also lead to loss of bone, muscle and organ tissue (think heart and lungs) which you need for good health.... right?

Did you know that bones and muscles weigh more than fat? Which means that the weight loss you are celebrating is equally due to loss of these tissues. Not a great health outcome particularly since muscle loss results in a slower metabolism.

Once you return to your previous eating routine (because you still haven't addressed the root cause) your metabolism is now even slower causing you to regain all the weight you have lost and then some more. Sounds familiar? Did you regain even more at the end of every diet you have attempted?

Further, under eating and over exercising (which often these diets recommend) significantly stresses the body and you can end up with multiple nutrient deficiencies in as little as 4 weeks, imbalanced hormones and gut issues which can take months to correct under professional supervision.

Fad diets can also lead to activating starvation mode anywhere from 10-20 days, which is a problem because 80% of us still carry thrifty genes.

These are the same genes that allowed our ancestors, hunters and gathers to survive the famine periods that often followed feasting. Storing the most amount of fat meant survival and these genes when stressed (aka the body is not getting the nutrients and rest it needs) get activated and will help you "survive" your self induced famine and stress by getting you fat. Not the outcome you were after i am sure!

For lasting results and to learn how to run your health independently you must look inside and be willing to change those things that didn’t and don’t work for you. Doing the same thing and expecting different results it is after all the definition of madness.

Having support during this time is key to help you transition to a better and healthier version of yourself… and that’s why I am here and have created OPTIMISE ME a 10 week personalised weight loss program aimed to teach you how to manage your health and shed 10 kg with ease. As i said weight loss is easy once armed with the right information.

What is Nutrigenomics? | Anca Vereen

anca@ancavereen.com (ANCA VEREEN) — Mon, 17 Jan 2022 13:57:40 GMT

Eat for your genes

The human genome project was completed in 2003 and with that we got the blueprint for how a human is put together. This has opened the door the omics area which has changed how we conduct research, medicine and nutrition, opening the way to personalised health care- where your health and nutrition recommendations can be tailored based on your unique DNA signature. While there is still much to discover and understand, we can now enjoy many omics applications that can be used safely in clinical settings.

What is nutrigenomics?

Two such applications are nutrigenomics and nutrigenetics which study how nutrients impact gene expression and how your genes influence your requirement for certain nutrients.

Due to this research, we now understand that the general RDI (recommended daily intake) and nutrition recommendations might not be and are likely not adequate for many of us. For example, it is now recognised and accepted that a genetic SNPs (mutation) such as MTHFR requires higher levels of folate than the general 400mcg RDI. This is the case for many other nutrients which are yet to be updated in our general guidelines.

In my private and personal life, I have been grateful to have access to such information as it has made a significant difference to my health and that of my clients. It has allowed me to know exactly which foods, supplements and exercise approaches I should use to maximise my results. Further utilising nutrigenomic testing with my clients, it has allowed them to experience the same outcomes and bring clarity about how their bodies work and what they need to keep themselves optimal. No guess work, just science.

Genetic testing

The costs for nutrigenomic testing have come down considerably. It used to cost thousands and now you can get your genes tested for a few hundred dollars.

The process is incredibly simple. All you need is a cheek swab or saliva. No blood required. Results can take anywhere from 2-4 weeks pending lab and country location.

Dangers of direct-to-consumer DNA testing

While direct to consumer testing is available, I strongly recommend against this. Many companies will make unsubstantiated claims about what your results mean without considering your personal and medical history, clinical signs and symptoms, diet and exercise routines, sleep, stress experience, blood tests etc. These are an absolute must know before any nutrition or health recommendations should be made. Only a practitioner trained in nutrigenomics, who conducts a through assessment, relevant blood and other investigations should advise how to implement health recommendations based on your DNA.

For example, I was engaged by a company that tested for only 8 genes at the time yet wanted to say you should follow a certain diet based on limited information. This is dangerous and unethical, yet many companies use the same approach to sell you their products. Therefore, its important to be vigilant and ask the right questions and steer away from appealing well marketed lies.

Consideration you should make before testing

You would want to know where the lab is located and if it accredited. Here in Australia NATA runs all the accreditation for genetic labs.

What are they doing with your sample once received? You can choose to have this destroyed or stored for later as you can get more information as more gene assays become available. Storing the sample however can also mean that this information can be sold without your consent to pharmaceutical companies who want to use this data to manufacture drugs.

Are the team behind the genetic data interpretation accredited and have ample experience in the field? Looking at research can be like cherry picking unfortunately. Unethical labs will look for and skews the evidence to match their hypothesis rather than remaining objective.

Does the genetic data have implications for your insurance premium and claims? Nutrigenomics testing which is different than genetic testing, (the later looking at genes directly associated with medical conditions) usually doesn’t impact your life insurance. However, it is best to always check with your insurer before getting tested.

These are only some of the considerations you should make before embarking on this journey. You can see why working with a trusted practitioner is key to ensure you get the best advice and health outcomes.

Anca Vereen is a specialist dietitian working in this exciting area and is currently teaching nutrigenomics and personalised nutrition for Latrobe University. She also offers nutrigenomics testing and personalised consultation online. For bookings please visit ancavereen.com

The difference between Coeliac Disease & Gluten Intolerance

anca@ancavereen.com (ANCA VEREEN) — Mon, 17 Jan 2022 01:30:00 GMT

Coeliac or gluten sensitivity- what is the difference?

Have you noticed how most people nowadays tend to be gluten free? Ever wonder why?

As it happens, I am one of them, not because of preference but because my body reacts very poorly to gluten... despite not being coeliac. Autoimmunity is something I have managed and reversed but gluten is still the one thing my body won’t tolerate after more than 8 years.

Soo let’s unpack it.

What is coeliac disease?

It is an autoimmune condition which causes villi atrophy. Villi’s are little finger like projections in your gut that help absorb nutrients. When blunted you are more likely to experience multiple nutrient deficiencies, most common one being iron and zinc. Additional symptoms can include poor gut symptoms, hair loss, joint paint, skin conditions, fatigue, depression, infertility and osteoporosis.

When “glutened” these individual often tend to experience significant reactions from altered gut function, to severe fatigue and mood problems. I remember working with a coeliac client who got “glutened” and was bed ridden for 3 days feeling fatigued and incredibly depressed, whereas previously she had no such issues.

What is gluten sensitivity?

It can still be related to autoimmunity or not. People that struggle with other types of autoimmune conditions such as Lupus, Arthritis, Multiple sclerosis, Hashimoto's etc often find they do much better without gluten as this can be a trigger for inflammation and their symptoms. Symptoms are very similar to coeliac except these individuals don’t experience blunting of their villus. These include gut related problems, fatigue, muscular, skeletal and joint pain, skin conditions such as eczema, psoriasis, dermatitis, rashes and mood disorders such as depression.

Gluten sensitivity is on the rise however even for those without an autoimmune condition. That's because our wheat has changed along side increased stress and poorer digestive heath. The wheat in Australia has been heavily hybridized and in parts genetically modified to withstand large doses of Roundup. This has made the gluten molecule larger and harder to break down than it used to be making your more likely to experience bloating, reflux, constipation and excess wind. On top of this you also have to deal with the heavy pesticide load sprayed on this crops which contaminate your bread and many cereal based products.

Roundup is dangerous. It is a potent carcinogen which not only depletes the soils of nutrients, but also alters gut microbiome, inhibits CYP450 enzymes in the liver and causes inflammation. There is a lot of research on this topic which has been used to help farmers win lawsuits against Monsanto/ Bayer. Why? Because these poor people became very sick and died from cancer.

Think about these issues, on a background of poor digestion which let’s face it most people experience. High stress, sleep deprivation, eating on the run and poor dietary choices are common for majority of us which directly lead to poorer and weaker digestive function and more food intolerances as well. Doesn’t take a rocket scientist to put these together.

What can you do to improve digestion?

As a nutrition and lifestyle consultant my recommendations remain the same:

1. Manage your stress and reprioritise your life to ensure your body and your health are no 1.

2. Get proper sleep every night – No you can’t catch up on the weekend!

3. Exercise most days and ensure daily movement in the form of walking and getting minimum 15000 steps.

4. Get educated about chemical and toxin exposures and vote with your money.

5. And get your diet and digestion sorted…. Would you ever out rubbish petrol in a Ferrari … then why are you eating on the run and compromise on food quality? If you are struggling with low energy, poor gut health and excess weight your body may be communicating the need for help. If you need a consultation i am just one click away.

Anca Vereen is a Melbourne based Integrative Dietitian, Nutritionist, Psychotherapist, Breathing Coach and La Trobe University Nutrigenomics Lecturer who specialises in gut health. For bookings and more advice please visit https://www.ancavereen.com/gut-health

For more details please visit https://www.healthline.com/nutrition/signs-you-are-gluten-intolerant

Diet & lifestyle strategies to improve menopause symptoms

Sat, 15 Jan 2022 00:50:00 GMT

I must admit that menopause can be really hard on some of us. As more than 70 % of my clients are females struggling with the changes associated with menopause, I thought I would do blog dedicated to this topic and include some tips on how to naturally manage your menopause symptoms.

What is menopause?

The definition of menopause is when there is no menstruation over a 12 month period and when periods permanently stop. Perimenopause is the phase leading to the cessation of menses and is usually accompanied by significant reproductive and physiological changes which are often accompanied by the additional effects of ageing and social adjustment. The length of this transition is about 4 years, but usually shorter in smokers. The median age for menopause is 51, over an age range from 39-59 years old.
Severity of symptoms can vary from mild to severe and can last from 2-20 years.

These can include:

Reading this you may think… great I can’t wait for it… or perhaps if already experiencing some of these symptoms you may find some relief. No, you are not going crazy, it is just your body trying to rebalance and find a new set point which is often uncomfortable. The good news is that while most of us will experience some of these symptoms there are a lot of menopause treatment strategies that research has found to be helpful in alleviating your discomfort so let’s look at these now.

Menopause Treatment Strategies

1. Balance your diet
Goes without saying that you must ensure you have a well-balanced diet filled with vitamins, minerals, fibres, healthy fats and proteins. Each of you is unique so please make sure you seek advice from a specialist dietitian who can tailor recommendations to support your transition and goals.
Some general recommendations you could consider are:

2. Lifestyle recommendations
Learn how to breath and practice deep belly breathing several times per day. Notice the tendency to hold your breath or over breathe and relax the muscles around your chest wall.
Listen to relaxation music during the day or while driving and try to sing along as this will help you relax further.

3. Supplements
Research has found the following supplements to be helpful as an adjunct to the above recommendations and I strongly recommend using these under supervision from your GP, Specialist dietitian or at least ask your pharmacist.

Again, some of these supplements come with side effects and some are not recommended for those with a breast cancer history… so please make sure you seek advice before taking any of these.

Finally, If you require help managing your menopause symptoms and associated weight gain, please know you are not alone and that you can get specialised and personalised support to make this transition as easy as possible. To make an appointment please feel free to contact me directly at www.vereenhealth.com.au / 1300 787 411 / info@vereenhealth.com.au

The post Menopause Treatment appeared first on Vereen Health .

Lactose Intolerance Symptoms & Information

anca@ancavereen.com (ANCA VEREEN) — Fri, 14 Jan 2022 02:40:21 GMT

Struggling with lactose intolerance?

Join the club as most of the world is. After the age of 4 the gene that produces lacteze (enzyme that breaks down lactose) MCM6 switches off. This can lead in various degrees of lactose intolerance and associated symptoms.

Did you know that about 90% of Asian population are lactose intolerant?

More specifically

• Chinese and Japanese lose 80-90% of lactase activity within 3-4 years ager weaning

• Jews and Asians lose 60-70% over several years post-weaning

• White Northern Europeans can take up to 18-20 years for lactase activity to reach its lowest expression

• 70% of the world population has lactase non persistence (reduced levels of lacteze) but not all are lactose intolerant

As you can see some people can still digest small amounts of lactose while others are completely intolerant pending their genetics as well as the health and function of their digestive tract and microflora.

Symptoms of lactose intolerance include:

• Bloating

• Nausea

• Gas

• Gurgling

• Cramping

• Diarrhoea

Want to find out if you are lactose intolerant? Try this test  drink a cup of milk on an empty stomach and see what happens. If you get above listed symptoms, then you are part of the lactose intolerant club.

It is not all bad news through…

Most people although lactose intolerant from a genetic perspective can digest small amounts of lactose without any symptoms.

Foods that contain the highest levels or lactose in this order include:

• Milk

• Yogurt

• Soft cheese

• Hard cheese

• Butter

If you struggle with lactose intolerance you should particularly avoid milk, yogurt and soft cheeses. You may find that you are likely ok with butter and hard cheeses and that you can tolerate dairy when combined with other foods. For example, a yogurt with oats, nuts, and berries. You can also consider taking a lacteze supplement with these foods.

Studies have shown that with repeated exposure to the same food and amount of lactose containing food… let’s say yogurt, your gut bacteria can adjust and end up supporting better breakdown of lactose, meaning you are less likely to experience symptoms.

For those that can tolerate dairy I encourage consumption of fermented foods such as yogurt, kefir and feta cheese rather than milk, cream, custards and yellow cheese. Fermentation helps break down the lactose which will make it easier to digest. Further it enhances nutrients content and delivers a rich source of probiotics which can support good gut health.

Start small and increase consumption gradually until you manage 200g of yogurt per day and 40g of cheese. Start with 50g yogurt and add 20-30g every 2-3 days until you reach the recommended amount.

If reducing symptoms associated with eating dairy has been difficult then I recommend seeking help from an integrative dietitian who can assess and determine the root cause of these. Please be mindful that sometimes your symptoms may not be related to lactose intolerance and the cause lies elsewhere.

Anca Vereen is an integrative dietitian, nutrition, counsellor, breathing coach and nutrigenomics lecturer. She is currently consulting online and is available for nutrition and lifestyle consultations. To book visit https://www.ancavereen.com/gut-health

For details pls visit https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/lactose-intolerance

Foods to avoid if you have fructose intolerance

anca@ancavereen.com (ANCA VEREEN) — Mon, 10 Jan 2022 23:26:52 GMT

What foods should you avoid if you have fructose intolerance

What is Fructose Intolerance?

Fructose is a type of carbohydrate found as single sugar form or as a chain of fructose sugar units (fructans). Fructose intolerance occurs when the normal absorption of fructose in the small bowel is impaired. Unabsorbed fructose moves through to the large bowel, where bacteria ferment it causing bloating, wind, stomach pain, loose bowel motions and/or constipation.

How is Fructose Intolerance Diagnosed?

Fructose intolerance may be diagnosed by your doctor, dietitian, gastroenterologist or by a Hydrogen Breath Test… however the later test is expensive and often gives false positive results. This test is not as valid as once through and I recommend avoiding it.

Please ensure you exclude a coeliac disease diagnosis before testing for fructose intolerance.

What are the Problem Foods?

Not all foods that contain fructose contribute to malabsorption. Foods are generally a problem when they contain more fructose than glucose, when too much fructose is eaten at once or when they contains excess fructans. If struggling with fructose intolerance you should consider dietary advice and limiting the following foods.

Foods with excess fructose

- Apples - Pears

- Mangoes - Peaches

- Watermelons - Honey

- Coconut cream/milk - Tinned fruit in natural juice (pear juice)

- Paw paw - Guava

- Lychee - Nashi

- Figs - Quince

- Persimon

Concentrated sources of fructose

- Fruit juice - Dried fruit

- Tomato paste - Chutney and relish

- Soft drinks - Plum, sweet ‘n’ sour and barbeque Sauce

- Lollies - Large amounts of fruit at one time

- Wine and port.

Read the labels on food products and avoid foods containing fructose. It is used as a sweetener in lieu of sugar in processed foods such as biscuits.
Read the labels on food products and avoid foods containing high fructose corn syrup, corn syrup solids, corn syrup or corn syrup powder. It is commonly found in processed foods such as packet soups, salad dressings and biscuits.

Foods with excess fructans

- Fennel/okra - Watermelon

- Artichokes - White peaches

- Asparagus - Rambutan

- Beetroot - Chicory root including Caro drinks

- Broccoli - Dandelion tea

- Garlic - Onions (including leeks & shallots)

- Yellow & green beans - Chicory (witlof, endive & radiccio)

- Wheat - Rye

You do not need to avoid every trace of wheat or rye like someone who has celiac disease. For example, you don’t have to avoid a mayonnaise which contains wheat thickener. Avoid the main sources such as wheat/rye based pasta, bread, noodles, biscuits, cous cous etc.

It is important once diagnosed with fructose intolerance that you work with a health practitioner. An integrative dietitian can help support your gut healing and create a specialized diet that ensures you are still getting all the nutrients needed for optimal health. Nutrient deficiencies can occur in as little as 4 weeks.
As fructose it is found in many foods and random avoidance is not recommended it becomes essential you have a solid health and nutrition strategy for the long term. If you would like to know more about the work I do with gut health - you can read more here.

To book an appointment

How to deal with bloating and constipation

anca@ancavereen.com (ANCA VEREEN) — Sun, 17 Oct 2021 23:57:36 GMT

Beat the bloat for good

Did you know bloating and constipation are not normal and you should not live with it ? They indicate something is wrong with your digestive tracts and you better do something about It.

Do you struggle with constipation and bloating? Unfortunately, you are not the only one.

In my clinic most of my clients regularly present with quite a few digestive problems. Bloating and constipation are particularly common given poor dietary choices, insanely busy lifestyles and compromised digestive function and health.

What are some of the causes and why you should be concerned?

Dehydration
Drinking soft drinks, juice including kombucha and alcohol
Skipping meals
Overeating
Eating fast and not chewing food properly
Eating with bad posture
Eating too much fat, carbs and sugar
Eating too much meat
Not eating enough fibre- fruit, vegetables, nuts, seeds, grains, legumes
Chemical and toxin exposures from pesticides and preservatives, emulsifiers etc added to packed foods and sprayed on your foods
Sleep deprivation
Stress
Being sedentary

All these factors negatively impact on your gut bacteria which can change within 72 hours. These can cause a state called dysbiosis (imbalance between good and bad bacteria) which can lead to malabsorption of nutrients, inflammation and damage to your intestinal gut lining. Damage to your gut can further lead to nutrient deficiencies, hormonal imbalances, toxicity and trigger digestive and autoimmune conditions particularly for those with vulnerable genetics.

Constipation is particularly bad news as your gut does 1/3 of your detoxification. When you are not opening your bowels every 18-24 hours the toxins, hormones and cholesterol that should be excreted gets pumped back into your circulation. This can lead to endotoxemia, high cholesterol, imbalanced hormones, weight gain, foggy mind and poor health over the long term.

As such, if you are experiencing gut symptoms that means it’s time to change… as disease always starts in the gut and you should take these symptoms seriously.

What can you do about it?

Bloating and constipation are not normal and indicate that something is wrong.

Start by correcting the above listed causes and this will take you in the right direction. Stress less, sleep more and slow down as fast paced living will age you and damage your body faster.

Tips to alleviate constipation include increasing intake of:

fruits - black berries, kiwi, prunes and fresh figs to 2-3 serves per day
vegetables – beetroot, carrot, celery, fennel to 2-3 cups per day and eating a total of minimum 4-6 cups of various vegetables per day
whole grains- black rice, quinoa, bran to 1 cup per day
water to minimum 2-4 l per day pending your body size
tea- liquorice, dandelion root and ginger will help open your bowel as well as many leaf combinations that contain senna. These you can find in your local health food store. Drink 2-4 cups per day for best results.

You can also consider a good quality fibre supplement. Ensure you ask your integrative dietitian which one is appropriate given your presentation.

If you have been struggling with various gut symptoms for a long time you may need to see an integrative dietitian who can asses you and determine what state your digestive function is and prescribe appropriate foods and supplements to get you back to health. Don’t kid yourself, poor health builds up in time and it catches up with all of us if not listening to our bodies and taking action to address symptoms.

How to lose belly fat naturally, and keep off the weight

anca@ancavereen.com (ANCA VEREEN) — Sun, 17 Oct 2021 16:33:48 GMT

Lose belly fat for good

Do you carry most of your fat in your gut?

Do you often sit down feeling uncomfortable as your pants have gotten tighter and are burrowing into your growing gut?

Join the club.

Don’t worry I have worked with thousands of clients that have the same presentation and complaints and I am happy to share with you some tips and strategies that have assisted them in losing their belly fat, gain muscle and improve their physique.

Burning belly fat requires a calorie deficit and balanced hormones.

The problem with the "eat less, exercise more" model is that it accomplishes the calorie deficit but makes the hormone balance worse. Interestingly, if hormones are balanced it's easier to achieve a calorie deficit. Insulin resistance makes people hungrier. Excess cortisol secretion increases hunger and cravings. Even oestrogen has been shown to impact sensitivity to hunger hormones. Therefore, hormonal considerations must be addressed alongside calories.

So let’s delve in

1.Ensure you get you minimum 8 hours every night of good quality sleep.

As it stands sleep is a no compromise area and NO you can’t catch up on the weekend. When you sleep you lose fat while your hormones get regulated and your body detoxified. It is serious business and as such you would do well to reprioritise this aspect of your lifestyle and create stable and consistent sleeping routines.

2. Keep your blood sugar levels stable and avoid skipping meals.

When you skip meals and allow for more than 3-5 hours between your meals, your blood sugar levels can become unstable. Your brain uses 30% of available blood sugar supply, as such when this is running low your body will produce more cortisol to get sugar levels back up. Cortisol is bad news as it promotes belly fat storage. So, ensure you have regular meals and whatever you do, don’t skip breakfast.

3. Select a lower carbohydrate diet and LOW GI carbs

Many people think that skipping carbs is the way to go when it comes to losing fat. Unfortunately, this is not true. Unprocessed good quality carbs such as black rice, quinoa, potato and legumes can assist with losing belly fat. They feed many beneficial strains of bacteria that are directly involved in supporting a healthy metabolism. Further when these carbs are combined with a moderate amount of protein at every meal it will help keep your insulin levels lower which is key for dropping belly fat.

4. Avoid combining carbs with fat… anyone for margarita pizza?

Have you heard of the saying carbs and fat make you fat? You have now and it is true as these macronutrients are processed directly into fat when combined together. Ensure you have small amounts of fat, good quality unprocessed carbs combined with protein and lots of vegetables or salad to keep your hormones, inner and outer gut happy.

5. Avoid stress, better yet learn how to manage stress

Have you accepted stress as being a normal part of life? You shouldn’t have. When you stress, you increase your cortisol levels which will make you and keep you fat. Further long-term stress will age you, ruin you gut health, imbalance your hormones, suppress your immunity and make you sick. If this is an area you struggle with now is the time to take action and learn how to deal with it. Mindfulness, meditation, breathing, exercise, proper eating and speaking to a counsellor are all strategies that will help balance your body, brain, hormones, lose fat and get control of your life.

New Paragraph

Insulin Resistance & Weigh Gain

anca@ancavereen.com (ANCA VEREEN) — Wed, 13 Oct 2021 13:52:47 GMT

Lose weight by addressing insulin

Insulin resistance is becoming more and more common. Poor diet, nutrient deficiencies, a sedentary lifestyle, sleep deprivation, stress and some genetic vulnerabilities are some of the main causes behind it.

Symptoms can include:

· Fatigue and sleepiness, especially after meals

· Brain fogginess and an inability to focus

· Increase hunger and intense cravings for carbs

· High blood glucose levels

· Weight gain, increased fat storage and difficulty losing weight

· Increased blood triglyceride levels

· Increased blood pressure

· Difficulty conceiving

· Depression

It is commonly diagnosed through a blood test that your GP can organise for you.

How it works

When you eat a meal that contains carbohydrate this gets broken down into sugar. Sugar then enters your blood stream which signals to your pancreas to release insulin which carries the sugar into your cells for energy production and other functions.

When you have Insulin resistance the cells are not responding to the insulin knock on their door. As such the pancreas will produce more insulin to force the cells door wide open and push the sugar in. As insulin is an anabolic hormone this often results in very rapid weight gain and belly fat.

You may find yourself that you are not eating that much yet your keep putting on weight. Further in time your risk of Diabetes increases as the pancreas fatigues from overproducing insulin or gets damaged from too much sugar intake.

Treatment

As this is a serious medical condition with many complications and risks and you need a solid strategy to get you back to health. This should include dietary and lifestyle modification often alongside promoting weight loss. Suggestions you can start with strait away include:

· Avoid sitting down for more than 30 minutes

· Exercise daily – particularly doing weight training

· Get 8 h of sleep every night

· Reduce your stress

· Drink minimum 2-4 litres of water per day

· Reduce intake of carbohydrates and sugar

· Avoid coffee, soft drinks, juices, smoking and alcohol

· Ensure a lower fat diet

· Increase intake of protein, fibre and omega 3

Insulin resistance is a metabolic condition where many nutrient deficiencies, hormonal imbalances and inflammation are common. For proper management you need a lifestyle solution and the assistance of a health professional. An integrative dietitian can assess your presentation, identify the root cause of your problems and create a personalised diet and lifestyle strategy to ensure optimal long-term health.

Millet porridge with broccoli recipe

anca@ancavereen.com (ANCA VEREEN) — Tue, 12 Oct 2021 03:09:44 GMT

This is a subtitle for your new post

Millet porridge with broccoli

Ingredients

½ cup hulled millet
5-6 cardamom pods
½-1 tsp coriander seed powder
1 broccoli head chopped
2 leaves fresh sage or ½ tsp dry sage
1 handful parsley chopped
1 handful chives chopped
2 tbs fresh oregano or marjoram chopped
1 tbs dulse flaxes
20-30g hemp protein powder
Water ¾ cup
2 tbs extra virgin olive oil
Salt per taste

Method

In a pot cook the millet for up to 10 minutes with salt, coriander seed powder and cardamon pods using up to 1 cup of water. Add the hemp protein and dulse flakes in the last 2-3 minutes of cooking.
In a pan add 2 tbs olive oil, broccoli, salt the herbs and cook for 3-5 minutes stirring continuously.
Add the cooked millet to the pan and mix with the broccoli. Serve warm.

Vege loaded protein pancakes recipe

anca@ancavereen.com (ANCA VEREEN) — Wed, 06 Oct 2021 06:27:38 GMT

Vege loaded protein pancakes are the best!

Vege loaded protein pancakes

Serves 1 | Prep 4 min | Cooking 5 min

Ingredients

1/3 cup combined teff and buckwheat flour
30g hemp protein powder
½ tsp sodium bicarb
1 tbs flaxseeds grounded
1 tbs olive oil
½ avocado diced
1 tomato or ½ capsicum sliced
1 handful rocket or watercress
1 handful spinach or cos lettuce
1 handful basil and coriander diced
1 handful microgreens- radish sprouts preferably but any other will do
1 handful chives and/or ½ red onion sliced

Method

Mix your flour of choice with flaxseeds grounded, sodium bicarb and water and form the desired consistency to cook a pancake in a heated pan greased with a little bit of olive oil. You can make either a thin/crepe or thick pancake which you can fill and load with avocado, herbs and desired vegetables.

Dietitian’s tips

Try to cook with teff flour whenever possible. This little grain is rich in prebiotic fibre iron and calcium, essential nutrients for healthy brain, muscle, thyroid, and heart function.

You can replace the avocado with various dips and rotate the herbs. For example, you could try coriander and dill with crushed garlic.

Rainbow chicken salad recipe

anca@ancavereen.com (ANCA VEREEN) — Mon, 30 Aug 2021 07:38:36 GMT

This is a subtitle for your new post

Ingredients

100g-120g chicken breast 1/2-1 cup cooked black rice
3 cos lettuce leaves chopped 1/2 red onion sliced
1/2 yellow capsicum sliced
1 tomato chopped
1 lebanese cucumber sliced 3 radishes sliced
1 handful of broccoli or alfalfa sprouts
1 handful parsley chopped
2 pinches basil
1/2 lemon squeezed
2-3 tbs extra virgin olive oil

Method

Bake the chicken with 1 tbs olive oil, salt, pepper and 1 tbs fresh parsley for 20-30 min at 160-180 degrees.
Meanwhile, cook the rice following pack instructions.
In a bowl, mix cos lettuce, rocket, red onion, yellow capsicum, tomato, cucumber, radish, parsley and basil with 2-4 tbs olive oil and 1/2-1 cup of mixed rice.
Squeeze 1/2 lemon and/or 1-2 tbs apple cider vinegar and serve with sliced chicken.

Dietitian's tips

When cooking the rice, consider adding some olive oil, salt, pepper, garlic and extra herbs to enhance flavour.
Consider cooking 3-4 different colour varieties of the same grain length together to enhance phytonutrient and fibre content.
Did you know research has found that rice feeds a bacteria called fecal prausnitzii which can actually help you lose fat? Carbs are not evil - but needed for a healthy gut and optimal metabolism.

What is Crohn's disease & how can you ease the symptoms?

anca@ancavereen.com (ANCA VEREEN) — Sun, 01 Aug 2021 00:48:33 GMT

How to heal

What is Chron’s disease?

Chron’s is an autoimmune condition characterised by inflammation in any part of the digestive tract from the mouth to the anus most commonly affecting the ileum and first portion of the large intestine. It usually starts between the age of 13- 30 yrs old and carries the risk of many nutrient deficiencies such as iron, folate, zinc, magnesium, B12, vitamin D, vitamin K and vitamin C. If remaining undiagnosed and without appropriate treatment Chron’s can lead to chronic malnutrition and other health complications.

Symptoms include

Abdominal pain and tenderness,
Nausea
Diarrhoea with or without mucus or blood,
Urgency to defecate
Tiredness
Anaemia
Fever
Malnutrition
Delayed or impaired growth in children
Joint pain
Skin & eye problems
Mouth ulcers
Liver inflammation
Osteoporosis

What is the cause?

This is unknown. Known risk factors however include:

Having a Genetic predisposition which can lead to an abnormally regulated immune system
Environmental factors – having your gut exposed to bacteria/toxins/moulds from diet and environment, infections, smoking, NSAIDS and antibiotics
Having a dysregulated immune response in your gastrointestinal tract and imbalanced microbiota which can lead to inflammation.

What the body tries to do when these factors are present is protect itself through inflammation and ulcers. However, if the immune systems can’t shut down, ulcers and inflammation remain which require medical and dietetic intervention to avoid complications such as abscess, fistulas, strictures and chronic malnutrition.

Diagnostic

This usually entails an endoscopy procedure performed by a gastroenterologist assessing the entirety of you gut from mouth to anus along side relevant blood tests.

Treatment

The general treatment when in an acute phase includes taking steroids such as Prednisolone, antibiotics and immunosuppressants. You will often find that your specialist will keep on an immune suppressant medication for the longer term to ensure remission. These medications while helpful if acute carry many long-term unfavourable side effects and they don’t address the root cause.

One of the things I constantly remind my clients of is that the body has an amazing ability to heal itself. As such, it is important to work on a lifestyle and dietary approach to help you naturally heal your gut and get your health back. And yes, it is possible to stay in remission for life without medication once you understand what your body needs and most importantly listen and action the messages you receive.

As a fellow sufferer of gut issues and a previous diagnosis of Lupus (another autoimmune condition) I intimately understand how awful it feels to be unwell and unable to live a free life. Over the years I have learnt however to listen to my body and take action in real time and now enjoy a symptom free life.

Dietary strategies to manage Chron’s

Initially you will need to avoid certain foods, toxins and chemicals, take certain supplements and digestive enzymes to allow for gut healing and to reduce immune reactivity and inflammation.

These often include gluten, dairy, soy, corn, sugar, any chemicals added to processed and packed foods, alcohol, coffee, spicy foods, pepper, fermented foods, vegetable oils and processed meats. Other foods/drinks may need exclusion pending your symptoms. Further selecting quality food is key, therefore I would strongly recommend you move to all organic foods and as well as health care products.

As you are at risk of multiple nutrient deficiencies you will likely require long term supplementation and your integrative dietitian will be able to recommend which specific products you need based on your current presentation. Please don’t take random supplements of the shelf as you often get what you pay for and many ingredients in some of these cheaper versions can be detrimental.

Most importantly ensure you work with an integrative dietitian who can create a personalised diet and lifestyle strategy to ensure remission and good health for life. This condition is a not a quick fix and for remission you need to be consistent and committed for the long term.

Cauliflower rice with chicken and pumpkin recipe

anca@ancavereen.com (ANCA VEREEN) — Sun, 25 Apr 2021 08:57:12 GMT

Cauliflower rice and pumpkin is a delicious option for lunch or dinner!

Serves 2 | Cooking time 20 min

Ingredients

200g-250g chicken thigh
2-3 cups cauliflower (blitzed in food processor or diced)
6 spring onion diced
4 cloves garlic diced
200g brown mushrooms sliced
100g spinach
1 cup steamed broccolini chopped
2 cups roasted pumpkin diced 3 handfuls parsley chopped
1 handful oregano
3 tbs extra virgin olive oil
1-2 tsp turmeric
salt, pepper

Method

1.In a baking tray add chicken with olive oil, salt, pepper and parsley sprinkled on top and bake for 20 min at 180 degrees.

2.Meanwhile begin steaming the broccolini and start roasting the pumpkin.

Cauliflower rice

1.In a pan add 2 tbs olive oil, spring onion and cook for 2 min. Add cauliflower, mushrooms, salt, pepper, turmeric, garlic and cook for 5-10 min.

2.In the last 5 min add the roasted pumpkin, 2-3 handfuls of parsley and 1 handful of oregano.

3.Serve with sliced chicken and broccolini on the side.

Dietitian's tips

This is a low carbohydrate option, high in antiviral ingredients (parsley, oregano, garlic, spring onion, mushrooms).
Adding roasted pumpkin throughout will increase carbohydrate and vitamin A content which will further support immunity and satiety.

5 simple steps to losing weight the easy way

anca@ancavereen.com (ANCA VEREEN) — Tue, 02 Feb 2021 11:33:00 GMT

But it doesn’t need to be like this.

The reality is that your health is impacted by more than simply what you eat. It’s a product of your body, mind and emotions. When you understand how to regulate these, you can begin to bring them into balance and work with your body instead of fighting against it.
Here are my top tips to help you make a fresh start on 2021:

Start with prioritising sleep

I bet you weren’t expecting that! But lack of sleep is the devil’s playground when it comes to your diet. Not only do you have more opportunities to eat – because you’re awake longer – but your body will trick you into wanting all the wrong things. Like craving chips and chocolate at midnight.
Sleeping less can disrupt your circadian rhythms and is associated with blood sugar intolerance and insulin resistance, leading to weight gain – and potentially, diabetes.

Move your butt!

If you’ve been stuck in lockdown or working from home, you already know that the first casualty was incidental movement. Walking to the other side of the office to make a coffee, go to the toilet or chat with a colleague disappeared overnight. Now you pace around the kitchen table to get the circulation flowing – sound familiar?
If this is you, do not jump into a 5-day a week weights and cardio program at the gym. If you go too hard too early you will stress your body, risk injury and you’re unlikely to sustain it. Start with a brisk 30-minute walk each day and build up over time. Listen to your body.

Skip the fad diets

Most diets promise results by encouraging under-eating and over-exercising. This taxes your body, leaving it starved of nutrients and at higher risk of gut and hormonal problems. Worst of all, you’re statistically likely to pile all the weight back on when the diet ends – with a little bonus weight for your trouble.
Fad diets don’t work – which you probably know because you’ve tried it before. What you need is a lifestyle approach to lose weight, keep it off and optimise your health.

Plan your meals

If you’ve never been taught to eat well, your approach to creating a healthy diet is likely to be focused on having the willpower to avoid eating all your favourite things. And you already know that doesn’t work!
Most of us grow up eating a combination of family favourites, traditional recipes and whatever was easy and practical to get on the table (anyone for nuggets?) It’s not surprising that our diets are driven by a whole range of factors that have little to do with the nutrients our bodies need to stay well.
If this is your experience, you can’t be expected to know how to create a balanced meal plan. The great news is, you can get a complete nutritionally balanced and portion-controlled meal plan from a nutritionist, tailored to your individual needs. This will help get started on a healthy lifestyle change. Keep an eye on the website because Anca Vereen will soon be releasing a series of recipe books that form a complete meal plan, so you can have your own little cheat sheet to work from at home!

Talk to an expert

If you have had enough and are ready to get real results and optimise your health, talk to an expert. A trained professional can review your personal circumstances, including pre-existing health conditions, fitness level and your own goals – and tailor a program for your needs.

At Vereen Health, we take a holistic scientific B-ME approach to weight loss – considering factors affecting your body, mind and emotions. We run thorough assessments to identify the underlying causes contributing to your weight and poor health. We then create personalised and practical nutrition and lifestyle solutions that suit your life circumstances – setting you up to succeed…guaranteed.

The post 5 keys to Losing Weight the Easy Way appeared first on Vereen Health .

Chickpea salad recipe

anca@ancavereen.com (ANCA VEREEN) — Mon, 09 Nov 2020 07:01:47 GMT

Chickpea salad rocks!

Ingredients

100g chicken thigh cooked (men only)
2 cans chickpeas rinsed
80g feta cheese
100g spinach
100g rocket
1 red onion sliced
1 yellow capsicum sliced
2 beetroot roasted
100g pumpkin roasted
1 large zucchini roasted
1 handful parsley chopped
1 handful coriander chopped 1-2 tbs extra virgin olive oil
Dressing
2 tbs extra virgin olive oil 2 tbs tahini
2 garlic cloves crushed 1/2 lemon, salt, pepper

Method

On a baking tray, mix diced beetroot, red onion, zucchini and yellow capsicum with 1-2 tbs olive oil, herbs, salt and pepper. Bake for 30 min at 180 degrees.
In a bowl mix all baked vegetables with the spinach, rocket, dressing and 2 cans of rinsed chickpeas. Add fresh parsley, coriander and feta cheese on top and serve.
For men, bake 120g chicken raw and serve with the salad.

Dietitian's Tips

Chickpeas are great a prebiotic fibre for your gut bacteria and a rich source of B vitamins important for energy production.
Aim to have chickpeas and other legumes minimum 4 times per week. Start with canned options as they are easier to digest. Most people can experience some excess gas and bloating with legumes. Start with small amounts and increase gradually over the course of a week/ weeks knowing that symptoms can/ will reduce over time.

Improving your gut health with 10 easy steps

Tue, 21 Jan 2020 01:13:00 GMT

The post Gut Health problems? Start thinking about your Gut Health Diet… appeared first on Vereen Health .

What causes IBS

anca@ancavereen.com (ANCA VEREEN) — Mon, 11 Nov 2019 16:20:19 GMT

Understand and manage IBS

What is Irritable Bowel Syndrome?

IBS is an exclusion diagnostic and one of the most common gut conditions affecting up to 50% of the population. Once more sinister conditions have been ruled out your GP or gastroenterologist will slap you with the IBS diagnostic which is basically a collection of symptoms including anything from diarrhoea and constipation, to bloating, wind, pain and cramps or any combination of these.

What causes IBS?

A combination of visceral hypersensitivity, poor dietary and lifestyle choices and an imbalanced bacterial gut profile.

Some of the factors associated with bloating, constipation, diarrhoea, wind and gut pain include:

• Dehydration

• Drinking soft drinks, juice including kombucha and alcohol

• Skipping meals

• Overeating

• Eating fast and not chewing food properly

• Eating with bad posture

• Eating too much fat, carbs and sugar

• Eating too much meat

• Not eating enough fibre- fruit, vegetables, nuts, seeds, grains, legumes

• Chemical and toxin exposures from pesticides and preservatives, emulsifiers etc added to packed foods and sprayed on your foods

• Sleep deprivation

• Stress

• Being sedentary

IBS treatment

Getting your diet under control, learning how to eat and addressing a rushed and imbalanced lifestyle are the key to getting your gut health under control.

Common approaches to treating IBS include FODMAP diet which is recommended for 4-6 weeks to reduce symptoms. It is incredibly difficult and stress inducing to follow, and it is not addressing the root cause of your symptoms.

In our clinic we don’t use such outdated diets. We prefer a more intuitive and scientific approach. Instead of getting you to eliminate all the foods you like, we screen and address the root cause of your symptoms. Meaning we fix your gut with the help of with nutrient dense foods, tea, support products so you don’t have to give up all the things you love.

10 tips to reduce reflux.... naturally

anca@ancavereen.com (ANCA VEREEN) — Thu, 07 Nov 2019 13:52:47 GMT

Learn what triggers you must avoid

Ever get pain and burning in your chest, regurgitation and sour taste in your mouth, bad breath, a persistent dry cough, dry mouth and teeth sensitivity? You may be then suffering from reflux which is one of the most common complaints in my clinic.

Eating too much and too fast, too much fat, spicy foods, food intolerances, hypochlorhydria, zinc deficiency, alcohol, smoking, coffee, stress and sleep deprivation could be some of the culprits behind your symptoms.

Did you know that drinking peppermint tea can make your reflux worse?

Additional triggers include chocolate, citrus, tomatoes, spicy foods, capsicum, garlic, onion, large and fatty meals.

Now that you are aware of some of your triggers let’s talk about what you can do to manage your symptoms.

For the next 2 weeks try below tips and I promise you if you are consistent in implementing these suggestions, then reflux will be a thing of the past.

1. Avoid coffee and alcohol and above mentioned triggers

2. Stop smoking

3. Eat slowly chewing your food 20 times and allowing 15 minutes to finish up and

4. Eat smaller meals and reduce your fat content

5. Avoid anything spicy, tomatoes, citrus and capsicum

6. Avoid drinking water with your meals

7. Avoid laying down after a meal

8. Avoid all vinegars when your oesophagus is inflamed.

9. Start drinking a combination of liquorice and marshmallow tea daily. Aim for 2-3 cups per day.

10. Consider the following supplements: slippery elm, dyglycerated liquorice, glutamine, zinc carnosine and vitamin A.

Gut symptoms should always be treated as an alarm bell that our digestion is not working and taken seriously as all disease starts in the gut. In my clinic hypochlorhydria/ not producing enough hydrochloric acid is the most common cause why people experience reflux. Hydrochloric acid is key for absorption of many key vitamins and minerals (zinc, calcium, iron, magnesium, B12), helping break down food, stimulate production of digestive enzymes and keep your gut bacteria happy. Without understanding the cause behind your symptoms, you are likely to experience more digestive problems in time as these travel from top of your digestive system to the bottom. Complications can include nutrient deficiencies, maldigestion and malabsorption, small intestinal bacterial overgrowth, dysbiosis, inflammation and leaky gut just to mention a few.

For anyone struggling with ongoing reflux issues I recommend you seek advice from an integrative dietitian who can identify the root cause of your digestive complaints and create a personalised nutrition and lifestyle plan to ensure optimal long-term health.

Anca Vereen is an integrative dietitian, nutritionist, counsellor and nutrigenomics lecturer.

She and her team are available for online consultations.

What is Ulcerative Colitis?

anca@ancavereen.com (ANCA VEREEN) — Thu, 07 Nov 2019 13:52:47 GMT

How to heal and prevent flare ups

What is Ulcerative Colitis?

Ulcerative colitis is an inflammatory bowel disease (IBD) that causes inflammation and ulcers (sores) in the innermost lining of your large intestine (colon) and rectum with symptoms developing over time, rather than suddenly. It is more common in men between the age of 30-40 years of age.

Symptoms include:

Diarrhoea, often with blood or pus
Abdominal pain and cramping
Nausea and vomiting
Rectal pain and bleeding
Urgency to defecate often accompanied with inability to defecate despite urgency
Weight loss
Fatigue and fever
Failure to grow in children

Associated complications can include

Severe bleeding and a perforated colon
Severe dehydration
Skin, joints and eyes inflammation
Higher risk of Colon cancer
Higher risk of blood clots
Bone loss and osteoporosis

Causes

The cause of UC is unknow however known risk factors include genetics, although this is not a consistent predictor as well as abnormal immune function. High stress, an imbalanced lifestyle and a poor diet have also been associated with increasing the risk of experiencing UC and relapsing. Further risk factors include:

Antibiotics
Breast feeding less than 6 months
Increased intake of sugar, alcohol, processed foods, animal protein and processed meats, margarines and vegetable oil, omega 6 fats
Vitamin D deficiency

Diagnosis

Involves a colonoscopy as well as relevant blood tests. These are often performed by your GP and gastroenterologist.

Dietary Treatment

The priority here is to reduce inflammation, balance the microbiota and heal the gut lining. This can be achieved through dietary and lifestyle modification and taking certain supplements.

Eliminating triggers such as: gluten, dairy, soy, corn, sugar, any chemicals added to processed and packed foods, alcohol, coffee, spicy foods, pepper, vegetable oils and processed meats is key. Other foods/drinks may need exclusion pending your symptoms. Your integrative dietitian can advise what these may be.

You may also need to avoid certain medication, toxins and chemicals found in your personal care products. For example,

NSAIDS (ibuprofen) have been found to increase risk of relapse. Reducing stress, ensuring enough sleep and exercise are also key strategies you should consider along side a balanced diet and tailored supplemental regimen.

Remember it took you some time to get this condition and change doesn't happen overnight! You will likely need to remain open, flexible and committed for the long term to learn how eat and live differently than before.

Therefore, it is extremely important you work with an integrative dietitian who can teach you how to manage your condition and can create a personalised nutrition and lifestyle strategy to ensure long term good health.

3-egg omelette wrap recipe

anca@ancavereen.com (ANCA VEREEN) — Mon, 06 Aug 2018 03:17:00 GMT

Ingredients

The post Omelette wrap appeared first on Vereen Health .

Chicken cauliflower rissoles with roasted vegetable recipe

anca@ancavereen.com (ANCA VEREEN) — Mon, 06 Aug 2018 03:10:00 GMT

Another successful Sunday creation. Serve with some roasted vege or salad. Suitable as both a winter or summer dish.

Ingredients:

Mix it all up and fry it in your pan on a medium temperature.

The post Chicken cauliflower rissoles with roasted vegetable appeared first on Vereen Health .

Fish and steamed veg with beetroot mash recipe

anca@ancavereen.com (ANCA VEREEN) — Thu, 19 Jul 2018 11:58:00 GMT

Serves 1

150g Rock ling fish – baked with lemon and olive oil

50g steamed pumpkin

75g steamed broccoli

75g cooked zucchini with lemon and tamari sauce in a pan with added black sesame seeds

beetroot mash- 1 boiled beetroot mixed with 75g steamed sweet potato + olive oil and salt/pepper

Serve all together

The post Fish and steamed vege with beetroot mash appeared first on Vereen Health .

Sweet potato chips with cauliflower dip recipe

anca@ancavereen.com (ANCA VEREEN) — Thu, 19 Jul 2018 11:48:00 GMT

This is one of my most recent creations.

purple cauliflower steames
cannelloni beans x 1 can
garlic x 2 cloves
lime x 1
coriander finely chopes
olive oil 1-2 tbs pending taste
salt and pepper

The sweet potato chips i used an air fryer and add 1 ts olive oil and salt.

The post Purple cauliflower dip with purple sweet potato chips appeared first on Vereen Health .

Mushroom and silverbeet omelette recipe

anca@ancavereen.com (ANCA VEREEN) — Thu, 19 Jul 2018 11:41:00 GMT

Serve with 1 slice of sourdough rye toast and quarter avocado

The post Mushroom and silverbeet omellete appeared first on Vereen Health .

Fish cake bake recipe

anca@ancavereen.com (ANCA VEREEN) — Thu, 19 Jul 2018 11:31:00 GMT

2x 400g cans red salmon
5 x spring onion
Parsley
Leeks
2 eggs
Steamed broccoli
2 large cooked potatoes
2 sweet cooked potatoes
Salt
Pepper olive oil
Half a lemon … or more if you want.

Blend it all together, bake in the tray as shown …. and voila … a quick and easy meal. Add some salad and you’ve got lunch and dinner. This is a high protein, low carb option.

The post Fish cake bake appeared first on Vereen Health .

Chickpea salad and grilled fish recipe

anca@ancavereen.com (ANCA VEREEN) — Wed, 11 Jul 2018 05:58:00 GMT

The post Chickpea salad and grilled fish appeared first on Vereen Health .

Mango smoothie recipe

anca@ancavereen.com (ANCA VEREEN) — Wed, 11 Jul 2018 05:43:00 GMT

The post Mango smoothie appeared first on Vereen Health .

Banana-berry smoothie (vegan option) recipe

anca@ancavereen.com (ANCA VEREEN) — Wed, 11 Jul 2018 05:39:00 GMT

Blend it all together until smooth. You might need to add more water depending on consistency preference.

The post Banana-berry smoothie (vegan option) appeared first on Vereen Health .

Berrylicious muesli recipe

anca@ancavereen.com (ANCA VEREEN) — Wed, 11 Jul 2018 05:36:00 GMT

The post Berrylicous muesli appeared first on Vereen Health .

Breakfast oats with berries & seeds recipe

anca@ancavereen.com (ANCA VEREEN) — Wed, 11 Jul 2018 01:41:00 GMT

1/2 cup steel cut oats

1 cup Complete Dairy low fat milk

1 ts cinnamon

sprinkle of clove powder

1 cup organic blueberries

1 tbs pumpkin seeds

1 tbs flaxseeds grounded

Cook the oats in with the 1 cup milk and some extra water. Add remaining ingredients as you like.

The post Breakfast favourite with a twist appeared first on Vereen Health .

Explaining histamine intolerance & foods to avoid

Mon, 02 Jul 2018 07:34:00 GMT

What is histamine?

If you have ever experienced a runny nose, itchy and watery eyes, sneezing and congestion due to a cold or allergies, then you’re familiar with the well-known effects of histamine. Histamine is a chemical that is naturally found in the cells of our bodies (including immune cells, intestinal cells and the brain), but can also be found in varying amounts within foods.

Foods that are high in histamine include those that require microbial fermentation (e.g. wine, sauerkraut and certain cheeses). Some other foods may not actually contain histamine, but are referred to as histamine-liberators, as they can stimulate the release of histamine.

Histamine is essential, and its release from immune cells (e.g. mast cells) is triggered by inflammation, injury, infections or allergens. Further to this, it can act in the brain to promote wakefulness, and is involved in relaxing blood vessels. Because of these other functions, symptoms of high histamine (due to a reduced ability to break histamine down, or its excessive release by the immune system) are not limited to “classic” allergy symptoms, but can also include headaches, low blood pressure, irritability and sleeplessness.

Sign and symptoms include:

Whatever the source of histamine, when the total body level exceeds the enzymes’ capacity to break it down, symptoms of histamine excess occur. Histamine intolerance manifests itself in a variety of signs and symptoms. Not all of these symptoms occur in any single individual, and the severity of symptoms varies, but the pattern of symptoms seems to be consistent for each person.

Causes and risk factors?

Approximately 1% of the population experience adverse reactions and intolerance to histamine. This can be caused by low levels of the enzymes we make in our bodies to break histamine down – diamine oxidase (DAO) and histamine N-methyl transferase (HNMT) – leading to an excess of histamine in our blood.

Anyone can have histamine intolerance (HIT). With healthy gut defenses, people can normally handle quantities of histamine in foods. However, more and more of us have compromised gastrointestinal systems, while others have the aforementioned enzyme deficiencies, and so have difficulty with even small quantities of histamine. Plus, if you are consuming large amounts of high histamine foods and alcohol that blocks histamine breakdown, or medications that do the same, then you are also at higher risk of HIT. If too much histamine makes its way from foods into your bloodstream, it can cause a wide variety of unpleasant symptoms (often mimicking allergies, but also include mood changes).

Examples of high histamine diets include the gut and psychology syndrome (GAPS) diet, low-carb diets and diets rich in gourmet or fermented foods. This is because histamine is found primarily in aged, fermented, cured, cultured and smoked foods.

Risk factors for HIT2

• 80% of HIT sufferers are middle-aged females

• Gastrointestinal damage (Crohn’s, coeliac, intestinal surgery, chemotherapy)

• Deficiencies in vitamin B6, vitamin C, zinc or copper

• Genetic abnormalities in DAO

• Taking a medication that interferes with histamine metabolism Influences on histamine

Common reasons why we might have different reactions to the same food on different days:

• some medications interfere with DAO activity, including anti-inflammatory medications

• oestrogen stimulates histamine production

• stress and physical injury trigger immune cells to release histamine and other pro-inflammatory substances

• alcohol interferes with DAO activity

• histamine is accompanied by a posse of other biogenic amines that can worsen our response to histamine.

What foods can i eat?

Nearly all foods contain a small amount of histamine, so it’s impossible to completely avoid it. However, some foods are much higher in histamine than others, and histamine levels in the same types of foods vary greatly. For example, like other animal foods, fresh tuna is very low in histamine whereas levels in canned tuna can range up to 40.5mg/kg. Foods high in histamine include processed meats, left overs, fermented foods, aged cheeses, alcohol, coffee as well as some fruits, nuts and vegetables.

Following a strict elimination diet you should notice symptom improvement withing 4 weeks. Please aim to work with an integrative dietitian who can work out a plan that suits your needs. The next step after completing a successful elimination diet is to establish your threshold level, with the aim of gradually improving it over a period of time which requires support and supervision.

To book an appointment please call 0423 954 729 and visit us at www.vereenhealth.com.au

The post Histamine intolerance much? appeared first on Vereen Health .

Magnesium-rich foods to include in your diet

Mon, 02 Jul 2018 05:57:00 GMT

Let’s talk for a minute about magnesium, what it is and why is important for good health. I am very interested in this mineral as its often the number one deficiency I identify in my clinic. Once this deficiency is corrected all my clients experience significant improvements in their health… and i do mean all.

People that have experienced benefits in my clinic include diabetics, people suffering from blood pressure and metabolic imbalances like Insulin Resistance and Metabolic Syndrome, insomniacs and poor sleepers, depressed, manic and anxious individuals, leaky gut and Chron’s patients, athletes, pregnant women and those who experience stress …which let’s face it … it is most of us. So let’s delve into it and see why so many people swear by it.

What is magnesium and why is god for my health?

The adult human body contains about 25 g of magnesium with 50–60% of which resides in the bones and the remaining in soft tissue (mainly liver), muscle tissue, serum, red blood cells, and cerebrospinal fluid.

It is crucial to over 300 enzymatic processes, helping create energy and metabolize proteins, fats and carbs and supporting the absorption and retention of other electrolytes. More specifically magnesium is important and needed for:

Food Sources

Only a few foods, such as spinach, silverbeet, and beet greens, are excellent sources of magnesium. Other food sources include: pumpkin seeds, summer squash, turnip greens, soybeans, sesame seeds, black beans, quinoa, cashews, buckwheat, brown rice, barley, tofu, millet, almonds, wheat, tuna scallops, kale, green beans, raspberries, beets, broccoli, tomatoes, cantaloupe, asparagus, and strawberries, banana, dairy products, some meats and yes chocolate.

Why is magnesium deficiency so common?

You would wonder why magnesium deficiency is a problem given the multitude of foods that contain this nutrient. One of the issues we are facing here in Australia is that the soils are depleted in magnesium which was further exacerbated by agriculture techniques leaving those foods that naturally contain magnesium to be have a lower content. Further many of us require increased amounts above the standard daily recommended intakes due certain genetic variations and medical conditions, gut problems, poor diets and excess alcohol intake, certain medications and high levels of stress.

Genetic variations

Gut problems and nutrient status

Poor diets and alcohol

Stress

Medical conditions

Medications

Signs and symptoms

Include:

What to do next if you think you might be low in magnesium?

The fastest way to optimise your levels is through supplementation, but please don’t just hurry and buy any magnesium of the shelf thinking this will solve all your problems. I must warn you that when it comes to buying a supplement you often get what you pay for so please don’t cut corners and invest into a product that will make a difference. The form of magnesium you should be looking for is a citrate (which can also be helpful for those experiencing constipation) or my favourite which is a bysglycinate form. These two options are the best absorbed and won’t cause the gut irritation and lose bowels that come with supplements containing cheap versions of magnesium oxide which you should avoid.

Dosing will vary pending individual size, gender, age, activity levels, gut health, stress, lack of sleep, medical conditions, supplements, medications and so on. Therefore, I do recommend you see an integrative dietitian that can help assess your diet and healthy status and determine what is best for your needs and how long you should take a supplement for. Supplements should not replace a healthy diet however they are a great tool to use for the short term.

Finally please remember that a healthy lifestyle is key and ensuring that you have a healthy gut and eat a varied nutrient dense diet, manage your stress and get adequate exercise and enough sleep are corner stones to good health and longevity.

If you wish to book an appointment please call 0423 954 729 or visit www.vereenhealth.com.au. Skype appointments are available.

The post Hello magnesium my old friend… appeared first on Vereen Health .

Can green tea really help you lose weight?

Fri, 18 May 2018 00:44:00 GMT

Very often in my practice i get asked if green tea really makes a difference to losing weight and if taking “that green tea supplement from Chemist warehouse will help shed extra fat’? Good question… so lets see what the fuss is all about.

What is green tea?

Tea is made from the leaves of the Camellia Sinensis plant. There are three different types of tea: green, oolong and black. The main difference between the teas is how much they are processed (fermented). Black tea undergoes fermentation and oolong tea is semi fermented whereas green tea is unfermented.

On average tea can contain about half the amount of caffeine found in instant coffee (30-50mg compared to 60-100mg per 250mL).

All teas also contain antioxidants called polyphenols which protect body cells from damage but are also great for feeding your friendly gut bacteria. Tea contains a particular type of polyphenol called catechins. Green tea contains a greater amount of catechins than other teas because it is unfermented and it is often also now sold as supplement trying to promote some of the above mentioned benefits

So can green tea really help with weight loss?

YES while green tea is linked to many health benefits weight loss is also one of them.

The results of a number of short term studies conducted in Asian countries suggest that the catechins and caffeine found in green tea may work together in the body to cause an increase in thermogenesis (bodily heat production). An increase in thermogenesis causes an increase in the amount of energy used by the body thereby aiding weight loss. Studies have also found that the catechins may also aid weight loss by increasing the amount of fat used by the body for energy.

The results of studies with Caucasian subjects have not been as significant. It is thought the difference in results between the Asian and Caucasian studies could be due to either genetic differences or the fact that Caucasians consume more caffeine in their diet than Asians which could alter the effect of the catechins.

The amount of catechins and caffeine used in the studies varied widely and an exact dosage amount of green tea or green tea supplements needed to assist possible weight loss has not been determined.

It should be noted that many producers of green tea supplements advise that the supplements should be used as part of a healthy diet and exercise program, suggesting that the supplement alone may not produce significant results. Furthermore, the subjects consuming the green tea, on average only lose an additional one kilogram of body fat than those who don’t.

Is green tea safe to use?

Green tea is considered safe for most healthy adults. However, women who are pregnant or breast feeding should limit themselves to 200mg of caffeine per day. This would be equal to four cups of green tea each day not including caffeine from other sources such as coffee, energy and cola drinks and chocolate.

People taking medications should also check with their doctor or pharmacist as to whether green tea or green tea supplements could interact with their medication.

People with iron deficiency should also take care as tea can also reduce the absorption of dietary iron and iron from supplements.

Too much green tea (more than 300mg of caffeine) as a beverage or supplement can be unsafe due to the mild to serious side effects of caffeine which can include: headaches; dizziness; sleeplessness; stomach upsets; irregular heartbeat; and convulsions. Care should particularly be taken if using green tea supplements as the amount of green tea extract and therefore caffeine they contain can vary and are often higher than what you consume by drinking tea.

So although we often hear in the media about green tea and weight loss supplements containing green tea, the evidence, although promising, is not conclusive. More long term research, particularly in Caucasian populations, is required before green tea should be relied upon as a reliable aid for weight loss.

However, for most people, a daily cup of green tea can and should be enjoyed as a refreshing, low calorie, healthy alternative to soft drinks and other drinks containing higher levels of caffeine.

So would i recommend green tea supplements…? Well it depends on the individual goals, genetics and the product at hand as many supplements contain additional ingredients that can be harmful. As always whenever you decide to start any supplement its best you check with your dietitian or doctor.

For more specific recommendations on how you can use green tea in your daily routine contact our dietitian and book your appointment today.

The post Can green tea really help you lose weight? appeared first on Vereen Health .

The many benefits omega 3 has on your body

Mon, 12 Mar 2018 10:59:00 GMT

What is omega 3?

Everyone has heard of ‘omega 3’ and knows that it is good for us, but do you know what it is? Omega 3 is a type of polyunsaturated fat. It’s all about its chemical structure. Unsaturated fats (also known as ‘good fats’) are fats are made up of chains of carbon molecules which unlike their sister fats known as saturated (‘bad’) fats do not have a hydrogen atom attached to each carbon (not all of the carbons are ‘saturated’ with hydrogen!). This makes the structure of the fats more flexible, which is why unsaturated fats are always found in a liquid form (oil) when at room temperature.

Omega 3 is the chemical term to describe that the chemical structure of the fat has a double bond coming off the third carbon atom. These particular fat molecules are so highly praised because our body is unable to make these fats by itself (we need to consume them from food) and they have been found to have such a wide variety of health benefits.

Types of omega 3

Just before we end the chemistry lesson, we should explain that there are three types of omega 3 fats: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and α-linolenic acid (ALA).

Sources of omega 3

Fish, seafood, lean red meat, and eggs are the best sources of omega 3 fatty acids as plant based sources of omega 3 contain the ALA form which has only a 5% conversion to the active EPA/DHA components.

Omega 3 can also be found in fish oil supplements – but be sure to find a brand which is high in EPA and DHA as not all brands of fish oil are good quality products. Krill oil supplements are also rich in omega 3 fatty acids, but tend to be significantly more expensive than fish oil supplements and don’t necessarily add any major extra benefits.

The Australian Nutrient Reference Values recommend that women consume a minimum of 90 mg of omega 3 fatty acids per day, and men consume a minimum of 160mg per day to prevent deficiency. However, it is advised that to optimize diets for the prevention of chronic diseases, women should consume at least 430mg per day, and men 610mg per day. Omega 3 has been found to be beneficial in the treatment of a wide range of medical conditions, so larger doses may be prescribed by your dietitian or health practitioner to assist with the following conditions.

Omega 3 and our health

Mental health – Dementia, depression and learning

DHA omega 3 and EPA omega 3 are found in the brain and have been found to play a very important role in a wide range of brain functions. Studies suggest that those people who do not meet recommended requirements are more likely to have problems with learning and are likely to have lower scores on academic tests.

Omega 3 fatty acids have also been found to be protective against the development of Alzheimer’s disease. Studies suggest that DHA omega 3 increases production of LR11, a protein which is vital in clearing the brain of the enzymes that make the plaque that causes Alzheimer’s disease.

Furthermore, research also suggests that omega 3 can help to improve depression and bi-polar disease. There is also some suggestion that it may also help some people with schizophrenia. This is thought to be because omega 3 plays such an important role in the brain’s chemistry.

Arthritis

As omega 3 helps to reduce inflammation, it has been found to relieve some forms of arthritis including rheumatoid arthritis. Some studies show that taking fish oil supplements can help reduce morning stiffness in people with arthritis. However, high doses of omega 3 are required to see an effect (at least 3 grams of omega 3 per day), and it can take up to 12 weeks before the effects are noticeable.

Heart health and diabetes

Omega 3 has been shown to increase HDL (‘good’) cholesterol which is protective against heart disease and stroke. The Heart Foundation recommends that every Australian should be getting at least 500mg of omega 3 per day (from either food or supplements) to help protect against heart disease. It is recommended that people who have a high risk of heart disease should be taking at least 1000mg of omega 3 each day.

High dose omega 3 supplements (2-4g per day) have also been found to decrease triglycerides, a type of fat in the bloodstream that increases the risk of heart attacks and strokes and lower blood pressure.

A recent study found that people who have the highest intakes of omega 3 intake had the least risk of diabetes, so this suggests that omega 3 might be beneficial for preventing diabetes too!

Eyesight

Omega 3 fatty acids are an important component of the eye. Studies show that people who consume the highest intakes of omega 3 fatty acids in their diet are less likely to experience macular degeneration (the most common reason that we have to start wearing glasses when we start getting a bit older). In fact, one study found that just including a minimum of two serves of fish in your diet each week, decreased the chance of getting age-related macular degeneration by 39%.

Pregnancy

A diet rich in the omega-3 fatty acid is essential during pregnancy and breastfeeding as it is required for the healthy development of infants, particularly brain and eye development and function. The baby’s brain grows rapidly during the last months of pregnancy and throughout the first years of life so substantial amounts of omega 3 fatty acids are required. However an infant’s ability to produce DHA may be inconsistent and inefficient. Omega 3 fatty acid levels decrease significantly following birth unless the baby receives it from either through breast milk or infant formula supplemented with omega 3.

Research studies have also shown that fish oil supplementation during breast feeding results in mental development advantages in children including improved psychomotor development (such as eye-hand coordination), improved attention skills, a better ability to adjust to new surroundings and a higher IQ.

Weight

Research also suggests that fish oil supplementation may be a beneficial tool to aid with fat loss. It is suggested that a minimum of 1.8g of DHA/EPA omega 3 per day over six months should assist with achieving approximately 2% loss in body fat. There are several theories about why omega 3 fatty acids should assist with fat loss, but at this stage, it is too early to tell for sure.

Omega 3 fatty acids have a range of benefits for health. Make sure that you are meeting your requirements and aim to have some fatty fish in your diet minimum 3 times per weel.

For more information on optimising your omega 3 levels either via food or supplementations please ensure you book an appointment with our dietitian Anca Vereen. For details please visit www.vereenhealth.com.au or call 0423 954 729.

The post The many benefits of omega 3 appeared first on Vereen Health .

Key nutrients & foods that can help with depression

Thu, 08 Mar 2018 10:46:00 GMT

Depression is surprisingly common and is currently affecting over 120 million people worldwide. Its a complex multifactorial disease which can surface at any time, the average age being 32yo. Both genders can be affected although women are twice as likely than men to experience it. It tends to run in families with those having a family history being three times more likely to develop it. Further 1 in 8 teenagers are clinically depressed and less than 30% of us seek or receive treatment.

It’s a pretty grim picture out there however there is much that can be done through nutrition therapy.

What are some of the causes?

Depression is rarely due to a single cause but its more likely the result of a combination of biochemical, physical, genetic and psychosocial factors. Some of the causes are:

While the treatment research in this space in ongoing nutritional psychology is now able to offer long overdue solutions to help improve mood, cognition, memory and sleep. Below i will list just some of the nutrients that have solid evidence and efficacy in treating depression.

Some key nutrients

Omega 3 Fats

Studies show that omega 3 fatty acids can help to decrease symptoms of depression. Particularly eicosapentantoinic acid omega 3 fats (EPA) have a greater benefit on depression than docosahexanoic acid (DHA), although the doses needed and the duration of treatment is still under debate. Most studies use a minimum of 2g combined DHA and EPA fats.

Fish is the best source of omega 3, but red meat and eggs can

contain omega 3 fats as well. Some foods are now also fortified with omega 3 so check your labels. Be mindful that these foods often don’t provide anywhere near 2g of DHA and EPA per serve, so it is recommended that most people with depression take a fish oil supplement. Talk to your dietitian about which fish oil supplement you should take as many products lack in quality and can become rancid.

Folate

Folate is a vitamin which is used by the body for the formation of serotonin. People who are depressed often have low folate, and consequently low serotonin levels in their blood stream. It is recommended that adults consume 400 mcg of folate each day but unfortunately most australians consistently fail to meet this requirement. Green leafy vegetables are one of the best sources of folate as well as legumes, and folate is now regularly being added to products such as breads and cereals.

It has been suggested that additional folate supplements may be beneficial for people with depression (either with or without anti-depressant medication), particularly for those that carry a homozygote SNP of the MTHFR gene (which can increase your folate requirements). The current recommendations are 0.8 – 2mg of folate per day. If you have depression, it is a good idea to get your folate levels checked via a blood test, and discuss your folate intake, and your need for folate supplements with your dietitian. Please note that note that too much folate may mask deficiencies of other nutrients such as vitamin B12 which is also important for mental health.

Vitamin D

It has been found that people with low vitamin D levels are more likely to have depression. It is thought that this is because vitamin D helps to decrease the production of cytokines. Cytokines are a protein which cause inflammation, and it is thought that this may have an impact on depression. New research suggests that a poor immune system, and inflammation may actually play a role in the cause of depression.

Whatever the mechanism, we know that vitamin D deficiency is very common in Australia despite good sun exposure as some people don’t synthesise enough vitamin D in the skin due to a gene variant that decreases this conversion. These individuals often need to make more of an effort to optimise their levels and are more likely to require supplementation.

If you have depression, it is recommended that you get your vitamin D levels checked. Your dietitian will then advise you on a course of supplements if needed.

A healthy diet

While nutrients are important, an overall healthy diet is key to sustainable health outcomes and mood management. A recent study decided to look at the overall diet and found that people who ate a diet high in processed foods were much more likely to develop depression than people who ate a diet rich in whole foods such as wholegrain cereals, lean meat and meat alternatives, low fat dairy, fruit and vegetables. No surprises here! Wholefoods, besides delivering nutrients they also provide fibre which feeds those gut bugs that can further regulate things like tryptophan and serotonin metabolism and impact your mood and motivation. More on microbiome and mental health to come later so make sure you keep an eye on my posts!.

To start your journey and to assist with the treatment of depression, i recommended that you see a dietitian who specialises in nutritional psychology who can help you design a specific diet focused on correcting your unique nutrient imbalances. There are many more nutrients essential for brain health and these should be investigated in the context of your health.

To book an appointment please call 0423 954 729 or visit www.vereenhealth.com.au

The post Key nutrients that can help with depression appeared first on Vereen Health .

What is the gut microbiome and why should you care about it?

Wed, 09 Aug 2017 22:08:00 GMT

Have you noticed how lately everyone is talking about gut bacteria? I often have many clients in my clinic ask me why their gut bacteria are relevant for their health and if they should take a probiotic. This is always something I am excited to answer. And since sharing is caring I have put together a simple and brief summary of this topic.

Lets start with the basics.

What is the gut bacteria or as formally known the gut microbiome?

The microbiome is a combination of bacteria, viruses and fungi that live on your skin, mouth, gastrointestinal tract and vagina. There are over 1000+ different species of bacteria, which are generally classified into good (health promoting) or bad (harmful). The majority of your bacteria live in your colon and if you were to scoop this out it can weigh between 1-1.5kg, which is approximately the same size as our liver. Many scientists actually consider the gut microbiome as an additional human organ… so there’s some food for thought.

Did you know that we have 10 times more bacteria than human cells and over 1000+ different species?

What does your microbiome do?

They are implicated in every aspect of your health, but I will only mention a few main functions for now :

I am sure it comes as no surprise that maintaining the balance between good and bad bacteria and therefore a healthy gut is essential for health and wellbeing. However often times this delicate balance can be thrown out by poor foods choices, stress, alcohol, lack of sleep and certain medications. The imbalance between good and bad bacteria if often referred to as dysbiosis and some of the most common symptoms associated with this include:

What are some dysibiosis triggers?

By now you are probably asking yourself “well what causes this imbalance and what can I do to prevent it”? Some of the main factors implicated are:

Rebalancing your gut bacteria can be achieved, however this can be a lengthy process and often fraught with trial and error. To give you an example, genetically we share 99% similarity, however comparing the microbiome there is only a 5-10% similarity between two people, which makes it more complicated and time involved. Fear not as there are many tools that dietitians specializing in this field can use to rebalance an unhappy gut.

Some of these methods include using foods and prebiotic fibers, probiotics, colonic and fermented foods, gut support supplements, stress management, exercise and quality sleep.

In answering the question “should you take a probiotic?” the answer is “it depends” . There are many companies that sell probiotics, however not all are created equal and should be purchased with care and under supervision from a dietitian. Different probiotic bacterial strains can work on specific complaints and symptoms. Just because you purchased a probiotic it doesn’t mean it will resolve all your gut complaints. In my practice before prescribing a probiotic I review gut symptoms against bacterial strain research and select the probiotic that will help address those specific issues. Keep in mind that probiotics are a short term fix and to maintain your health long term you should ensure your diet and lifestyle changes to support this.

To help identify what you should do to help restore your gut health, please book an appointment by visiting www.vereenhealth.com.au. You can also visit us on facebook.com/vereenhealth for various health tips.

The post What is the gut microbiome and why should you care about it? appeared first on Vereen Health .

How your diet can help improve migraines

Sun, 30 Apr 2017 01:24:00 GMT

Bringing on the Pain

Ever felt throbbing head pain? Now, imagine that pulsating pain made worse by light, sound, or smells. Imagine that pain combined with nausea and vomiting? If that sounds familiar, then you may have suffered from a migraine. While the pathophysiology of migraines is still unknown, interest in nutrition’s role in preventing migraines continues to grow. Some research suggests diet may catalyze migraines through inflammatory responses and vasodilation (Bunner et al., 2014).

Dietary Intervention Studies

In recent years, more rigorously designed research studies have investigated the effects of dietary interventions on migraine relief. In 2014, Bunner and colleagues conducted a randomized crossover trial to identify the effects of a low fat plant based diet on migraine intensity and frequency. Compared to the placebo group, the plant based diet group showed greater improvement in pain scores. There was no significant difference between two groups for headache frequency scores (Bunner et al, 2014).

In addition, patients on elimination diets have reported improved migraine symptom relief by removing dietary triggers from their diet including: chocolate, cheese, citrus, alcohol, nitrates, monosodium glutamate (MSG) , and caffeinated beverage s (Bunner et al., 2014; Martin et al, 2016). According to Martin et al, alcohol is a common dietary trigger for migraines (Martin, 2016). However, alcoholic beverages with higher histamine content such as wine and be er are more likely to cause a migraine episode. Martin and colleagues found that 5% of study participants reported (via migraine diaries) greater likelihood of experiencing a migraine on days they consumed nitrates (Martin et al, 2016).

Ever felt throbbing head pain? Now, imagine that pulsating pain made worse by light, sound, or smells. Imagine that pain combined with nausea and vomiting? If that sounds familiar, then you may have suffered from a migraine. While the pathophysiology of migraines is still unknown, interest in nutrition’s role in preventing migraines continues to grow. Some research suggests diet may catalyze migraines through inflammatory responses and vasodilation (Bunner et al., 2014).

Dietary Intervention Studies

In recent years, more rigorously designed research studies have investigated the effects of dietary interventions on migraine relief. In 2014, Bunner and colleagues conducted a randomized crossover trial to identify the effects of a low fat plant based diet on migraine intensity and frequency. Compared to the placebo group, the plant based diet group showed greater improvement in pain scores. There was no significant difference between two groups for headache frequency scores (Bunner et al, 2014).

In addition, patients on elimination diets have reported improved migraine symptom relief by removing dietary triggers from their diet including: chocolate, cheese, citrus, alcohol, nitrates, monosodium glutamate (MSG) , and caffeinated beverage s (Bunner et al., 2014; Martin et al, 2016). According to Martin et al, alcohol is a common dietary trigger for migraines (Martin, 2016). However, alcoholic beverages with higher histamine content such as wine and be er are more likely to cause a migraine episode. Martin and colleagues found that 5% of study participants reported (via migraine diaries) greater likelihood of experiencing a migraine on days they consumed nitrates (Martin et al, 2016).

Food Component Study

In addition to dietary interventions, research studies have investigated possible uses of food components to treat migraines and document their mechanism of action. In 2016, Slavin et al determined the effects of dietary components on potential migraine mechanisms, involving calcitonin gene-related peptide (CGRP) as a mediator in the inflammatory response (Salvin et al, 2016). The effects of 3 dietary food components were investigated including: ginger, grape pomace, and s-petasin (active compound of butterbur extract). Ginger and grape pomace extracts significantly decreased levels of CGRP secretion from cells. S-petasin and ginger components also prevented calcium signaling, which is one method of CGRP production (Slavin et al, 2016).

Future Research

Challenges migrainuers may face include: food avoidance, decreased appetite, and social isolation related to dietary modifications/ elimination diets. While more long-term dietary intervention studies are need, there is a need for individualized dietary patterns based on current evidence-based literature to relieve migraine episodes based on a person’s lifestyle and social habits (Alpay, 2010).

What You Can Do

If you suffer from chronic migraines, there are a number of strategies that may be implemented to alleviate symptoms. For those interested in a nutrition related strategy, specialized diets may be used (i.e., elimination diets, low fat, higher proportion of omega 3: omega 6, etc.) . Migraine sufferers can also keep track of symptoms using a diary and identify the most problematic food triggers. However, some individuals may not be ready for extreme changes in their eating habits. Other nutrition related approaches for migraineurs include: drinking herbal teas (i.e., ginger, chamomile, and marjoram teas) and using essential oils such as peppermint, rosemary, and lavender.

Non-nutrition related strategies include:
• Resting in a dark, quiet room,
• Placing a damp washcloth over the eyes and forehead,
• Restorative yoga, and
• Self-massage of the neck/head area

While it may seem that rest and relaxation on the couch is ideal for curing a migraine, I personally find that restorative yoga flows help decrease my migraine duration and pain intensity. A steaming cup of chamomile tea does certainly help though!

https://integrativerd.org/category/migraines/

The post Can diet relive migraines? appeared first on Vereen Health .

Fermented foods & the benefits of probiotics

Sun, 30 Apr 2017 01:14:00 GMT

Fermented foods seem to be having a moment right now. Through a surge in the number of products available and increased media attention, they seem to be expanding from the natural food aisle and hitting the mainstream. This begs the question…

Are fermented foods worth the hype?

Consumption of these foods provide several health benefits to the consumer. Fermented foods are a source of probiotics, which help to populated the ‘good’ bacteria in our GI tract. Broadly, fermented foods contain high amount of Lactobacillus and Bifidobacterium which help promote a healthy balance within the gut bacterial populations. Additionally, there is evidence that the fermentation process can improve bioavailability of various minerals and macronutrients. The act of fermentation through bacterial processing can improve the bioavailability of zinc, iron, and calcium in some foods, and can improve protein quality in some plant protein sources.

Finally, prospective studies looking at traditional dietary patterns that include regular consumption of fermented foods (in particular, fermented soy products) indicate there may be improved mental health overall, including a decrease in depressive symptoms. Taken together, the evidence points to the benefits of fermented foods reaching beyond the immediate nutritional benefit.

Foods that contain these beneficial bacteria include fermented dairy (kefir, yogurt, and some cheeses), fermented vegetables (sauerkraut, kimchi, pickles), and fermented bean and soy products (miso and tempeh).

Not all fermented foods are created equally. Make sure you choose the most effective sources to ensure you’re getting the gut benefits of these products.

Consumption of these foods provide several health benefits to the consumer. Fermented foods are a source of probiotics, which help to populated the ‘good’ bacteria in our GI tract. Broadly, fermented foods contain high amount of Lactobacillus and Bifidobacterium which help promote a healthy balance within the gut bacterial populations. Additionally, there is evidence that the fermentation process can improve bioavailability of various minerals and macronutrients. The act of fermentation through bacterial processing can improve the bioavailability of zinc, iron, and calcium in some foods, and can improve protein quality in some plant protein sources.

Finally, prospective studies looking at traditional dietary patterns that include regular consumption of fermented foods (in particular, fermented soy products) indicate there may be improved mental health overall, including a decrease in depressive symptoms. Taken together, the evidence points to the benefits of fermented foods reaching beyond the immediate nutritional benefit.

Foods that contain these beneficial bacteria include fermented dairy (kefir, yogurt, and some cheeses), fermented vegetables (sauerkraut, kimchi, pickles), and fermented bean and soy products (miso and tempeh).

Not all fermented foods are created equally. Make sure you choose the most effective sources to ensure you’re getting the gut benefits of these products.

3 tips for choosing and preparing fermented foods:

For more tips on what foods you should include more in your diet and why please book and appointment with our dietitian Anca Vereen by calling 0423 954 729.

The post Lets talk about fermented foods appeared first on Vereen Health .

What are Branched Chain Amino Acids (BCAA)?

anca@ancavereen.com (ANCA VEREEN) — Mon, 26 Sep 2016 07:35:00 GMT

I often get asked about what Branched Chain Amino Acids and wanted to share a summary of what the Australian Sports Dietetetics Association has to say about it.

So what are BCAA’s?

BCAA’s have been popular in the body building fraternity for decades but in recent years have become increasingly popular amongst the wider athletic population The three branched-chain amino acids (leucine, isoleucine and valine) are also essential amino acids as they cannot be synthesised by the body and must be obtained from dietary sources. BCAA’s have a unique characteristic in that they can be metabolised in skeletal muscle (other essential amino acids are metabolised via the liver).

BCAA’s and performance

BCAA’s have been proposed to benefit performance in several ways including as a stimulant for muscle protein synthesis (through leucine). BCAAs may also prevent muscle protein breakdown and reduce markers of exercise induced muscle damage. There is also some research suggesting that BCCA’s have the potential to act as a fuel source for muscles during exercise, although the research surrounding this is inconclusive. Lastly, BCAA’s may interfere with the transport of tryptophan into the brain, reducing the synthesis of serotonin thereby reducing feelings of fatigue.

Athletes that may benefit from BCAA supplementation

Questions still remain regarding the benefit of BCAA supplementation over whole protein supplementation – food or protein powders – or carbohydrate intake (from a fuelling and fatigue perspective). However, athletes on a tight energy budget may be a good candidate for supplementation with BCAA’s as they can help to promote muscle protein synthesis and minimise muscle protein breakdown without a substantial calorie load.

Recommended dosing strategy

Research protocols have used a wide range of dosing strategies however, to get the maximal benefits for muscle protein synthesis and recovery via leucine, a dose of BCAA that provides ~2-3g leucine (this can vary depending on the brand) is suggested.

Potential side effects

To date, there have been no adverse side effects reported for BCAAs. One research paper found no toxic effects from daily doses of 1.25g/kg body weight over 12 months.

Summary

The incorporation of BCAA supplementation into an athlete’s nutrition plan should be considered on an individual basis. Working with an Accredited Sports Dietitian will help to ensure that the most appropriate dosing strategy and best results are achieved.

The post What are Branched Chain Amino Acids (BCAA) appeared first on Vereen Health .

10 tips to help manage your mid arvo crash

anca@ancavereen.com (ANCA VEREEN) — Tue, 23 Aug 2016 10:38:00 GMT

http://www.drjo.com/articles/

The post 10 tips to help manage your mid arvo crash appeared first on Vereen Health .

How to build muscle through diet & exercise

anca@ancavereen.com (ANCA VEREEN) — Thu, 07 Apr 2016 00:14:00 GMT

Bulking up can be an important performance or aesthetic goal in the development of an athlete. Commonly, athletes will desire muscle mass and strength gains; with few wanting an increase in body fat. Working with a dietitian will help you find the plan that will help you achieve your goals most effectively but here are a few general tips for increasing muscle mass.

Set realistic goals

It’s important to be realistic with your desired goals and time frames to achieve your muscle mass goals. Muscle mass is influenced by an array of factors including genetics, training and nutrition. If all are optimised, gains of 0.25-0.5 kg per week may be possible initially, but this will depend on genetics and training history. Gaining weight more quickly than this than this can lead to a simultaneous increase in fat mass. Often athletes want to increase muscle mass and reduce body fat simultaneously, often during a competitive season. This can be difficult to achieve as for most individuals as gaining muscle and losing fat have different nutritional goals.

Follow the right training program

To gain muscle mass, an appropriate and specific resistance training program needs to be followed. This program should be specific to your individual goals as well as your lifestyle and training schedule. The off-season is an ideal time to work on muscle mass gains. A strength and conditioning coach can help you develop an effective training program to achieve the right balance between resistance and other training.

Eat sufficient energy and carbohydrates

Increasing energy intake (kilojoules/calories) is essential if significant gains in muscle mass are to be achieved. For those concerned about gaining extra body fat, small increments in energy intake should be introduced until desirable results are achieved.

For some athletes increasing energy and carbohydrate intake can be a challenge as frequent and/or prolonged training sessions can limit opportunities for meals and snacks while intense training can dampen your appetite. While there is no one single best approach, some useful strategies to increase your energy intake include:

Time your protein

There is more to protein than just how much of it you eat. While the total amount of protein you eat is important, the body can only use a relatively small amount of protein at any one time. This means that the timing and spread of this protein can be more important to muscle growth. Spreading your protein over the day and including appropriate recovery options after training can achieve a positive protein balance, promoting muscle growth.

Get your supplements right

With so many supplements on the market it can be hard to know which one option is the best for you. Popular muscle building supplements include protein powders, creatine, HMB, nitric oxide, colostrum and individual amino acid supplements. These may come as bars, drinks, pills, powders and gels. However, most of these products fail to live up to expectations and the scrutiny of scientific research. The support of a Sports Nutritionist will not only help you identify fact from fiction in the supplement industry but also provide guidance on appropriate protocols for their use.

Source: SDA

The post How to build muscle appeared first on Vereen Health .

How to eat slower & make the most of your meals

anca@ancavereen.com (ANCA VEREEN) — Mon, 14 Mar 2016 08:49:00 GMT

Eating slowly is not only a good trick for weight loss, but it’s also a way to savour your food, rather than just scarf it down. It’s a good practice in mindfulness, can ease digestion, and could even be a personal statement against fast food culture. Eating slowly is however a habit that needs to be acquired and practiced, not a simple decision.

The benefits of slow eating include

Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. The message is clear: Slow down your eating and enjoy improved health and well-being.

Why eat slowly?

Sensing satisfaction

One of the most important benefits of eating slowly is that it gives your body time to recognize that you’re full. It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long!

Imagine the extra calories you could ingest simply because you didn’t allow your body time to register that it no longer required food. Now imagine the effect of those extra calories on your weight. Eating slowly also helps us feel more satisfied — which is different than just being “full”.

Improved digestion

Eating slowly also helps our digestion. Think of digestion as a chain reaction. As soon as we see, smell, or think about food, we start salivating to prepare for putting that food in our mouth. Saliva contains enzymes that break the food down, and moistens the mouth for easier swallowing. Meanwhile our stomachs start to secrete acid. Our small intestine starts to get ready for some peristalsis. And so forth. If we rush this process, we force our GI tract to deal with stuff before it’s fully prepared. Surprises are great on birthdays, not so great during digestion.

Research shows that fast eaters consume a larger quantity of food per minute compare to slow eater. This means that not only are fast eaters putting more food down in a given amount of time, but that also that food isn’t as well-processed. Food is essentially landing in fast eaters stomachs in big lumps.

Digestion starts in the mouth, so large bites that are inadequately chewed will be more difficult for your stomach to digest which can lead to indigestion and other potential GI problems. And who wants that?

Smaller portions – without trying

Most of the research on this topic suggests that eating slowly helps you to eat less. That’s especially useful information if you’re trying to lose or maintain weight.

A study comparing fast and slow eaters found that:

That is 67 less calories in 20 more minutes!

If you extrapolate that to three meals per day, you can see how quickly those extra calories could add up. And here’s another interesting twist: When the participants ate their lunch quickly, they reported more hunger an hour later than they did after their slowly eaten lunch.

So not only did eating quickly lead to greater food consumption, it actually satisfied the participants less! Conversely, of course, slow eating meant less food but more long-lasting satisfaction.

Better hydration

Good hydration helps maintain the balance of our body’s fluids, energizes muscles, helps our kidneys and bowels work more efficiently, and improves the appearance of the skin. And one side benefit of eating slowly is that it seems to increase water consumption during meals.

A study compared the amount of water that the participants drank during lunch. When they ate slowly, the women drank 409 mL of water. When they ate quickly, they drank

only 289 mL of water!

Researchers concluded that drinking more water might be key to helping us eat less during a meal. But eating slowly seems to decrease hunger and lead to higher levels of satiety between meals.

Takeaway message – eat slowly, drink more water, consume less food, and feel more satisfied! All-around win!

Some helpful tips

The post How to eat slower appeared first on Vereen Health .

The link between being stressed & gaining weight

anca@ancavereen.com (ANCA VEREEN) — Mon, 22 Feb 2016 05:56:00 GMT

Have you noticed that when you are stressed you are more likely to grab a chocolate bar or bag of chips than a piece of fruit? You’re not alone. Stress is at epidemic proportions in Australia. Apparently, more than two thirds of doctors appointments are for stress related medical conditions, and it is the biggest cause of people taking time off work. Stress is defined as “a state of tension that is created when a person responds to the demands and pressures that come from work, family and other external sources, as well as those that are internally generated from self-imposed demands, obligations and self-criticism”. However, this ‘state of tension’ manifests itself not only emotionally, but also in a variety of physiological mechanisms.

Cortisol

Cortisol is a hormone which is produced in response to stress. One of the primary functions of this hormone is to “mobilise” energy. This means that it does whatever it needs to do to make sure that the body has plenty of fuel (read “kilojoules”) available so that you can deal with the stress. In the past, people needed additional fuel (kilojoules) to deal with stress – for example, they may have needed fuel for energy to run from a bear, or fight an army, now most of our stress is caused by more mental and emotional stressors (such as studying for an exam or arguing with a loved one) than physical stressors.

Cortisol ‘mobilises energy’ in two main ways:

1. Increasing appetite

Cortisol interacts with other hormones and neuropeptides that are involved in the regulation of appetite to make you more hungry.This in turn, encourages you to eat more so that you have plenty of ‘fuel’ ready to wrestle a crocodile! Research shows that people who are producing high cortisol levels are more likely to crave sugar and fat as these macronutrients are the main ones that you will need to run quickly, and for a long time!

2. Mobilising fat

Cortisol also causes the breakdown of stored fat in adipose tissue (fat stores), so that it is ready to be converted to energy should you use up all of your carbohydrate running from an elephant stampede. When that fat is not used, it is relocated and stored around the waist. Unfortunately, fat stored around the waist has been shown to increase the risk of heart disease and diabetes.

Thus, long term, chronic stress can lead to weight gain, particularly around the waist which is the most dangerous area for weight-related diseases such as heart disease and diabetes.

Dealing with stress

Minimising stress

Is stress contributing to your weight gain? If so, maybe it’s time to stop and look at the ‘big picture’. Sometimes, there is nothing that can be done about stress – for example if your spouse passes away, you are going to undergo a time of significant stress, but sometimes we Aussies take on more stress than we need to. Maybe you should consider changing jobs and doing something less stressful, maybe you should consider a ‘sea change’, maybe you should consider telling your teenager that they have to take public transport if they want to see their friends after school, maybe you should consider hiring someone to clean your house for you while you are working full time? What can you do to minimise your stress?

Exercise

Obviously exercise is fantastic for increasing muscle mass and burning kilojoules, but another important function which often gets overlooked is its role in stress management. Exercise is fantastic for reducing stress, so ensure that you take time daily for some planned exercise that you enjoy.

Put what you’ve learnt into practice…..

1. Write a list of some of the things that have caused you stress this week.

2. Now, for each stressor, try to think of at least three ways that you would recommend that someone else could decrease that stressor (you may like to ask someone else for some suggestions if you can’t think of enough).

3. Finally, choose one of the things that has caused you stress, and one of the suggested solutions, and put it in practice in your life.

The post Stress and weight gain appeared first on Vereen Health .

A guide to vegetarian eating for nutritional benefits

anca@ancavereen.com (ANCA VEREEN) — Wed, 20 Jan 2016 07:54:00 GMT

A well balanced vegetarian diet meets healthy eating recommendations and is nutritionally adequate for all stages of life including childhood, adolescence, pregnancy and lactation. A healthy vegetarian diet is one that includes a wide variety of wholegrains, fruit, vegetables, legumes, nuts and seeds, plus dairy foods and/or eggs if not vegan.

Main Types of Vegetarians

Lacto-ovo-vegetarians include dairy and eggs in their diet but exclude

animal flesh

Lacto-vegetarians include dairy in their diet but exclude eggs and animal flesh
Ovo-vegetarians include eggs in their diet but exclude dairy and animal flesh
Vegans exclude all animal-derived foods from their diet including eggs and dairy and generally honey

Important nutrients for vegetarians

1. Protein
Important for growth and repair of all body cells, formation of enzymes and hormones, normal functioning of muscles and nerves and immune protection.
Food sources : Legumes (eg. beans, lentils, chickpeas), soy foods (eg. tofu, tempeh, soy milk, soy yoghurt), textured vegetable protein (TVP), eggs, nuts and seeds, dairy foods (eg milk, yoghurt and cheese), wholegrains (eg. quinoa, amaranth grain, brown rice).
Tip: You do not need to combine proteins at each meal, simply consume a variety of proteins throughout the day and have an adequate energy intake.

2. Iron
Important for oxygen transport around the body.
Food sources : Legumes, iron-fortified foods (eg.

breads and cereals), tofu and tempeh, nuts, seeds, green leafy vegetables, eggs, dried fruit, wholegrains (eg. quinoa, amaranth grain, brown rice, rolled oats)
Tips to increase iron absorption:
• Consume foods high in vitamin C (eg. citrus fruits and juices, strawberries, kiwi fruit, tomatoes, broccoli, capsicum) with meals
• Avoid drinking tea and coffee with meals (tannins in tea and coffee inhibit iron absorption)
• Avoid taking calcium supplements with meals

3. Calcium
Important for strong bones and teeth, proper nerve and muscle function and blood clotting.
Food Sources : Dairy foods, calcium-fortified foods (eg. soy, nut, oat and rice milks and

fruit juices), almonds, brazil nuts, sesame seeds, unhulled tahini (sesame seed paste), amaranth grain, dried apricots, figs, soybeans, calcium set-tofu, Asian greens, kale, collard greens, broccoli.
Tips to increase absorption of calcium:
• Ensure adequate vitamin D (see below)
• Limit salt intake – salt increases calcium excretion
• Limit caffeine intake – caffeine (in tea, coffee, cola and ‘high energy drinks) inhibits calcium absorption
• Phytic acid (in bran and raw vegetables) inhibits absorption so have some of your vegetables cooked and choose wholegrain breads and cereals instead of adding bran

4. Zinc

Found in every part of our body and has a wide range of functions. It is important for growth and development, wound healing, healthy skin and a strong immune system.

Food Sources: Legumes, wholegrains (eg. quinoa, amaranth grain, brown rice wheatgerm, rolled oats), nuts, seeds, eggs, cheese, cow’s milk and soy products(eg. tofu, tempeh, soy milk, soy yoghurt), zinc-fortifiedbreakfast cereal.

Tips to increase zinc absorption:

• Soak legumes before cooking or use canned legumes

• Consume sprouted beans, grains and seeds andbread that contains yeast

• Consume foods containing organic acids such ascitric acid (in fruit and vegetables) at meals

5.Vitamin D

Helps with calcium absorption into bones and isimportant for the immune system. Food Sources: Eggs, vitamin D mushrooms, vitaminD-fortified foods (margarine and some milks). Vitamin D is also obtainable by the action of sunlighton bare skin.

6. Omega-3
Plays a critical role in good health and protection against disease.
Food Sources: Flaxseed oil, chia seed oil, hemp
seeds, walnuts, canola oil, soybeans, seaweed, tofu,

eggs (omega-rich eggs are also available), chia seeds,flaxseeds/linseeds (stored in the fridge), omega-3
fortified soy milks (soy milk that has omega-3 added).
Tips to achieve optimal intake ratio of essential fatty
acids:
• Consume foods rich in omega-3 fatty acids
• Increase omega-3 consumption and reduce
omega-6 consumption by replacing sunflower,
safflower & corn oils with canola, soybean or olive oil

A vitamin B12 supplement will be needed if these foods are not eaten regularly, especially for those following a vegan diet.

8. Iodine
Essential for human growth and development and production of thyroid hormones.
Food Sources : Dairy products, eggs, iodised salt, nori.

The post A guide to vegetarian eating appeared first on Vereen Health .