trish – Trish Tucker May

The best foods to heal a leaky gut

Written by trish on May 30, 2023. Posted in Blog, Gut Health, Health, inflammation, Leaky Gut.

When the gut lining deteriorates or becomes damaged, toxins, large food/protein particles, microbes, and other metabolites enter the bloodstream and cause inflammation. This is called leaky gut. It is important to work on the gut lining to ease your symptoms.

Changing your diet can have an impact on the overall health of your gut and gastrointestinal system. The following food should heal and repair your gut.

If you are concerned about your symptoms, a comprehensive gut microbiome test can help to identify if you have leaky gut. Click here to get in touch and book a test.

Fermented Foods

Fermented foods such as sauerkraut, tempeh, kefir, and other fermented yogurt or kimchi can help you reduce the gut leaking and repair it in the long run.

Bitter tasting foods

Having a bitter or somewhat a slight acidic diet is essential for keeping the levels of gastric acid in our stomach at proper numbers. Lemon juice or apple cider vinegar in the water level up the amount of gastric acid required for proper digestion and block the leaking of partially undigested foods from the gut.

Omega-3

Having an adequate amount of Omega-3 in your diet can also help you to alleviate the most severe inflammation.

Omega-3 contains HDL (High-density lipoproteins) which are essential for the production of various enzymes for proper breakdown of fat inside the body. The foods which can be looked upon includes;

Flaxseed
Chia seed
Hemp seed
Walnuts/Almonds
Fish Oil and essential fatty substances

Bone Broth

Having the bone broth two times a day is considered to be more effective because it contains an abundant number of vitamins and minerals also including collagen and glucosamine. Both of which are connective tissues and are used in the lining of the gut and digestive tract.

Herbal Tea

Have 2 cups of the herbal tea daily. You can choose the traditional lemon flavour of the tea or chamomile, honey to sooth constipation.

Foods rich in fibre

Food rich in the fibre increase gut mobility and the helpful bacteria.

Include

Whole grain cereals (avoid gluten)

Lentils/Legumes
Whole vegetables
Beans

Green leafy vegetables

Green vegetables and leafy vegetables contain high amounts of oxalates, fibres and provide helpful bacteria for improving your gut.

Consider 2 portions of these each day:

Lettuce
Cruciferous vegetables
Spinach
Broccoli

WHAT IS LEAKY GUT?

Written by trish on May 24, 2023. Posted in Blog, Gut Health, inflammation.

There is a very thin lining of cells which together as a cluster, controls the passing of various substances from the gut into the blood.

When the lining deteriorates, many problems arise as toxins, large food/protein particles, microbes, and other metabolites enter the bloodstream and cause various diseases along with the inflammation of the gut itself.

CAUSES
The causes are numerous ranging from the common towards a few specifics. The diet which we take in contains high amounts of sugars or fats which are the leading cause of gut leakage. Other possible causes include excessive alcohol consumption, stress, bacterial imbalance, antibiotics, food allergies, and gastrointestinal infections.

TREATMENT OPTIONS
As for a leaky gut and likewise problems, there is a vast line of treatment options available. The most suitable way is through the diet.

Changing your diet can have an impact on the overall health of your gut and gastrointestinal system. The following food should heal and repair your gut.

If you are concerned about your symptoms, a comprehensive gut microbiome test can help to identify if you have leaky gut. Click here to get in touch and book a test www.trishtuckermay.com/workwithme

Going Gluten Free
Gluten intolerance is a common issue because a damaged gut can’t withstand the aggravated effects of the gluten.

Consider cutting gluten from your diet for 21 days, and you shall witness the positive effects and ease discomfort.

Fermented Foods
Fermented foods such as sauerkraut, tempeh, kefir, and other fermented yogurt or kimchi can help you reduce the gut leaking and repair it in the long run.

These foods not only contain the right set of nutrients in them but also the good source of the bacteria which will countermeasure the effects of bad or ill bacteria which have already breached our bloodstream.

Fermented products when used for longer periods improve the number of good bacteria present in the gut along with increasing immune system and providing support to the gut.

Add Prebiotic Foods to Your Diet
Although the probiotic bacteria are a good source of essential nutrients and enzymes needed to keep the internal of the gastrointestinal tract at an optimum, still there is a blank which needs to be filled. We take the probiotic but overlook to include the foods in our diet which will ensure the longevity of these good bacteria in our gut.

These food include.
• Potatoes/Yams
• Onions
• Barley/Oats
• Citrus fruits/Apples
• Asparagus
• Leeks
• Dandelions
• Chicory
• Garlic

Stress Awareness

Written by trish on April 24, 2023. Posted in Blog, Energy, Fatigue, Gut Health, Hormones, Stress, Weight.

You must have heard that April is Stress Awareness Month, and I’m sure it’s no newsflash to you that chronic stress isn’t going to help with balancing your hormones!

Feelings of stress, overwhelm and anxiety are on the rise. Especially for women, and especially women over 40.

It’s not surprising. We are all juggling like crazy. Family commitments, a fulfilling career and a social life, whilst also trying to look good and stay healthy, can lead to burning ourselves out.

If we don’t prioritise self-care, our overall health is going to suffer.

Here are my tips to keep stress under control.Practice self-care: Make time for activities that you enjoy and that help you relax, such as reading a book, taking a walk, or practicing meditation.

Get enough sleep: Lack of sleep can exacerbate stress, so make sure to prioritize a good night’s rest.

Exercise regularly: Physical activity can help reduce stress levels and boost our mood.

Connect with loved ones: Social support can be a great stress reliever, so spend time with friends and family.

When we get stressed, tired, or even nervous, our digestion doesn’t function properly, and certainly not optimally. It’s so important to slow down chewing and eating so you can have more energy and avoid bloating.

Stress impacts the vagus nerve, a long, cranial nerve that travels from the forehead to the pelvic floor. It has a massive impact on your digestive system and your stress response. It plays a particularly key role in how we feel and digest. It also has a significant impact on blood pressure and heart rate. It affects the adrenals, kidneys, and the amount of serotonin in the body.

We know that stress causes havoc with weight, digestion, fatigue, and brain function. The DUTCH (dried urine test for comprehensive hormones) test precisely measures the main stress and sex hormones and shows how much cortisol is being produced. Suffering from consistently high cortisol levels can cause oxidative stress and DNA damage. The amount of free cortisol will impact mood and energy, and liver and kidney function. This will also have an effect on sleep. There is an interconnected response with blood sugars, insulin production, and heart rate.

Would you like to order the DUTCH test to see what your hormones are doing and how stress may be contributing to your symptoms?

Email: trish@trishtuckermay.com

5 quick tips to help beat the belly bloat

Written by trish on April 1, 2023. Posted in antioxidant capacities, Belly Bloating, Bloating, Constipation, Eat Clean, Eat Organic, Energy, Gut Health, Weight Loss, Women's Health.

the perfect time to refocus on what’s important when it comes to our health and this month we’ll be really focusing on beating the belly bloat.
To get you started I’ve put together 5 simple tips to inspire and motivate you.
Tip 1: Drink plenty of water: Drinking water can help flush out excess salt and reduce bloating.

Tip 2: Reduce salt intake: Consuming too much salt can cause water retention and bloating, so try to reduce your intake.

Tip 3: Avoid carbonated drinks: Carbonated drinks can cause gas to build up in the stomach, leading to bloating.

Tip 4: Eat slowly and chew your food well: Eating too quickly and not chewing your food well can cause you to swallow air, leading to bloating.
Tip 5: Try probiotics: Probiotics can help improve gut health and reduce bloating. Here’s a link to one of my favourite products! https://trishtuckermay.com/product/superfoods-plus/
I hope these tips help you feel inspired and motivated to prioritise your wellness this month. Remember, small changes can lead to big results!

Take the sugar quiz – 10 signs you might be addicted to sugar

Written by trish on March 21, 2023. Posted in addiction, adrenal glands, Blood Sugar, Headache, Type 2 Diabetes, Weight Loss, Women's Health.

10 quick questions for you to answer that will help you understand IF you need to work on your sugar addiction sooner rather than later.

Let’s run this quick quiz and see how many questions you say YES to.

Do you hide your sugar habit?
Do you need more and more to satisfy your craving?
Do you eat sugary foods even when you’re not hungry?
Do you constantly crave sweets?
Do you crave salty foods?
Do you try to quit sugar but find you have symptoms such as headaches or feeling lethargic for example?
Do you use sugar to soothe your mood?
Do you know the health consequences of eating too much sugar but do it anyway?
Do you go out of your way to get sugar?
Do you have feelings of guilt about eating sugar?

Ok, quiz time is over.

How did you get on?

Tot up your total and if you answer yes to 5 or more then you’re invited to join me on this week’s Facebook LIVE and I’ll personally coach you on what to do next!

Click here to join me on the call. https://www.facebook.com/groups/timetonourish

Every Tuesday I go live at 10am to help you heal your gut and balance your hormones. You can also watch on replay so join us in the community.

Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?

Written by trish on February 20, 2023. Posted in Blog, Gut Health, Hormones, Weight Loss.

Time-restricted eating, or TRE, is a type of intermittent fasting that involves eating only during a certain window of time each day.

Could it be the solution for your accidental weight gain and your gut health?

” Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?”

While TRE isn’t a new concept, it’s been gaining traction as an effective weight-loss tool. I have been reading Gin Stephens’ Book Fast Feast Repeat and I am inspired.

Have you tried intermittent fasting?

Studies have found that time-restricted eating can lead to a significant reduction in body fat and waist circumference, as well as improved metabolic health markers like blood sugar and cholesterol levels.

Many clients are finding it an easy lifestyle to stick to. Ladies over 50 find it helpful in managing blood sugar and cravings

Why is time-restricted eating so effective for weight loss?

For starters, it limits the amount of time you have to eat each day, which can help reduce your overall calorie intake.

Additionally, TRE may also promote better eating habits by encouraging you to plan and prepare your meals in advance.

Finally, the act of fasting may also have an impact on weight loss.

Fasting triggers, the body to use stored fat for energy, which can help you burn calories more efficiently.

Fasting has also been linked to improved hormone balance, which can help regulate your appetite and reduce cravings.

Overall, time-restricted eating is a simple and effective way to lose weight.

But remember to pay attention to your body’s hunger cues and don’t overdo it.

Start off with shorter fasting windows and increase the time gradually as your body adjusts.

With a little bit of practice, you’ll be well on your way to a healthier, slimmer you!

If you are struggling with accidental weight gain and you think you might be in your perimenopause, please reach out to me for support.

I run an 8-week coaching programme to help get you started with TRE. This includes meal plans, recipes and accountability calls to help keep you on track and get you to your ideal weight.

Book a call here

What are the signs that you need a probiotic to support your gut?

Written by trish on February 7, 2023. Posted in Gut Health.

Probiotics are live microorganisms, typically bacteria, that are beneficial to the body’s digestive and are vital for a resilient immune system.

But how do you know if you need a probiotic?

Here are some signs that you may need to add a probiotic to your diet.

1. You’re having digestive issues. Gas, bloating, constipation, or diarrhoea, a probiotic may help improve your digestion.

2. You’re feeling fatigued. If you’re feeling more tired than usual, probiotics may be able to help.

3. You’re often sick. If you’re constantly getting sick and can’t seem to shake off the colds and flu, a probiotic may be able to help.

4. You’re taking antibiotics. They kill off both bad and good bacteria in the gut, so taking a probiotic can help replenish the good bacteria that’s been lost.

5. You’re under a lot of stress. Stress can have a major impact on your gut health, and probiotics may be able to help. Research shows that probiotics can help reduce stress-related gut symptoms such as abdominal pain and diarrhoea.

If you’re experiencing any of the above signs, let’s talk about adding a probiotic to your diet. Probiotics can be found in some foods such as yoghurt and kimchi, or you can take a probiotic supplement. Let me guide you to the best one for you.

Email: trish@trishtuckermay.com

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How to balance blood sugar and lose weight

Written by trish on January 24, 2023. Posted in Blog, Blood Sugar, Health, Movement, Sleep, Stress, Weight Loss.

Are you looking for an effective way to balance your blood sugar and lose weight?

If so, you’ve come to the right place! As an award-winning nutritionist, I have a wealth of experience in helping my clients achieve their ideal weight and develop healthy habits.

Balancing your blood sugar is key to weight loss, as it helps to regulate your hunger and energy levels. When your blood sugar is balanced, you’ll be less likely to reach for sugary snacks and more likely to make healthier food choices. Do you want to know my top 5 tips for balancing your blood sugar and losing weight?

1. Eat a balanced diet – Eating a balanced diet is essential for keeping your blood sugar levels in check. Fill your plate with fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. Avoid processed and refined foods, and limit your intake of sugar and refined carbohydrates.

2. Exercise regularly – Exercise can help to regulate your blood sugar levels, as well as boost your metabolism and burn calories. Aim to get at least 30 minutes of moderate physical activity most days of the week.

3. Drink plenty of water – Staying properly hydrated is important for keeping your blood sugar levels steady. Aim to drink at least 8 glasses of water each day.

4. Avoid stress – Stress can trigger the release of hormones that can raise your blood sugar levels. Find healthy ways to manage your stress, such as yoga, meditation, and deep breathing.

5. Get enough sleep – Lack of sleep can increase your hunger and cravings, making it harder to maintain a healthy weight. Aim for 7-9 hours of sleep each night.

By following these tips, you can help to balance your blood sugar levels and achieve your weight loss goals. Good luck!

WOMEN’S GUT HEALTH RETREAT UK

Written by trish on January 20, 2023. Posted in Wellbeing, Women's Health.

Women’s UK retreat yoga, gut health retreat September 2023

A completely nurturing & immersive women’s wellness retreat in a stunning location in Dorset
Friday ~ Monday 4 days & 3 nights
Offering yoga, sound bath, meditation, talks with guest presenters & more.

All women welcome.

Fully catered for by award winning Naturopathic nutritionist, hormone & gut health specialist Trish Tucker May.
Passionate about using vibrant foods & natural medicines to nourish & heal, her lovingly put together menu will leave you glowing from the inside out!
Trish will share an inspiring & informative talk on ‘hormone & gut’ health. You will feel nourished with vibrant, organic plant based food, juices and smoothies.

Take a break from your busy life. Step off the busy treadmill and out of your daily routine. Recharge, reconnect and reset your gut health and your hormones.

More dates and locations coming soon.

Author: trish