Gut Health – 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!

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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Fuel Your Energy with Superfoods: Tips for Women Over 40 to Optimize Health and Vitality

Written by trish on January 19, 2023. Posted in anti-inflammatory, Blog, Blog Home, Energy, Fatigue, Gut Health, Hormones, Menopause, perimenopause, Stamina, Women's Health.

As you age, it’s important to pay attention to your nutrition and fuel your body with the right foods. Superfoods are a great way to boost your energy levels, improve your health, and keep you feeling energetic. Here are some of the best superfoods for women over 40 to help you stay energized and healthy:

• Salmon: Salmon is a great source of lean protein and healthy fats, which can help keep your energy levels up. It’s also an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve brain function.

• Nuts and seeds: Nuts and seeds are excellent sources of healthy fats and protein, which can help keep you energized and your blood sugar levels stable. They’re also a great source of fiber, which can help keep your digestive system working optimally.

• Berries: Berries are packed with antioxidants, which can help fight off free radicals and reduce inflammation. They’re also a great source of fiber and can help keep you feeling full for longer. 1 scoop of Superfood Plus is an amazing way to fuel your energy and stamina. You can purchase this in our shop www.trishtuckermay.com/shop

• Whole grains: Whole grains are a great source of complex carbohydrates, which can help keep your energy levels up and your blood.

The top 9 things you can do for your gut health

Written by trish on November 30, 2022. Posted in Blog, Gut Health.

Get enough sleep. If you’re finding sleep difficult, the solution could lie in your digestive tract. Irregular sleeping patterns have been linked to gut health.
Avoid late-night snacks. Allow your digestive system to rest and repair. You will sleep better too.
Eat slowly and chew your food well. The first phase of digestion happens in the mouth. Slow down and chew.
Stay hydrated.
Lower your stress levels. Chronic high levels of stress are hard on your whole body, especially your gut and hormones.
Reduce alcohol and sugar. Did you know that cravings for sugar and booze can be a clear sign that gut health needs help? You will also sleep better if you reduce these.

7. Take a prebiotic, probiotic and digestive enzymes. Superfoods is my No 1 choice and features in all of my gut healing programmes

8. Check for food intolerances – we can test 200 different foods to check if they are causing bloating and gas

9. Change your diet and eat more vegetables. Avoid too many processed foods.

Do you need help with any of these?

Get in touch. Sometimes you need extra guidance and accountability. That is where I can help you.

Okay, you missed the enrolment for the 3-week belly bloat programme!

I have great news that this and the 8-week programme will soon be ready to do at your own pace.

You can also access the supplements I use in the programme at any time here

6 Foods to Improve Gut Health

Written by trish on April 19, 2022. Posted in Blog, Gut Health, Women's Health.

Probiotics may be one of the most important groups of nutrients that improve the function of your intestine and other organs. However, many people are not familiar with the significance of incorporating a healthy dose of probiotics into their diet. Here are a few foods and drinks that provide your body with the probiotics it needs to function properly.

Yogurt

Yogurt is enriched with healthy bacteria that help improve the performance of your gut and boost its overall function. Probiotics facilitate the growth of healthy bacteria in your body, which prepares your body to fight against gut inflammation. Yogurt is an inexpensive, plentiful source of probiotics, but be sure to choose the most beneficial varieties. Organic and Greek yogurts contain a higher level of probiotics as compared to their non-organic counterparts. Avoid purchasing yogurt that is actually labeled as “probiotic.” The companies that claim to offer probiotic-laden yogurts tend to add corn syrup, excessive sugar, artificial sweetener, and dyes in their products to expand its shelf life. Also, this type of yogurt is frequently pasteurized, which ends up killing the probiotics in the yogurt.

Kefir

Kefir is a yogurt substitute that provides high levels of probiotics to help treat inflamed or leaky gut. It is produced by combining rice, sheep, goat, cow, or coconut milk with a gelatinous grain and fermented. The fermentation process expedites the growth of healthy bacteria. Kefir contains approximately 10-34 types of probiotics that can quickly soothe the symptoms of a leaky intestine.

Kombucha

Kombucha is a type of drink enriched with high levels of probiotics and is often recommended to patients who have been diagnosed with an inflammatory and leaky gut. Kombucha’s high level of Symbiotic Colony of Bacteria and Yeast (SCOBY) plays a vital role in improving the performance and functions of your gut. It is prepared by combining SCOBY with sugar extracts to sweeten the juice and initiate the fermentation responsible for the probiotic content.

When correctly prepared, kombucha provides a number of health benefits that can help improve the condition of your digestive system, increase your metabolism, and aid the function of the liver.

Miso

Miso is packed with probiotics that play a crucial role in improving the performance of your gut. Miso is prepared by combining fermented rye, barley, and beans with koji. It is often recommended by nutritionists and doctors for patients diagnosed with an inflamed gut.

Natto

Natto is prepared through the fermentation of soybeans. It has a strong flavor and a high presence of probiotics. Natto consists of Bacillus Subtilis, which plays a vital role in the improvement of your immune system, absorption of vitamin K2, and overall cardiovascular health. It also contains high quantities of nattokinase, which may help in cancer treatment.

If you would like to learn more about my 8-week program starting on the 4^th May click here

Yours in health and wellness,

Trish Tucker May