World Microbiome Day

It’s hot, hot, hot & it’s Nutrition & Hydration Week!

This year has been tough for many. We would like to say an enormous thank you to all NHS front line staff & everyone else who has supported the community throughout the recent pandemic.

A recent study of healthcare workers found that during Covid-19 ‘peaks’, less than 50% of staff were able to consume 500-1000mls/day of liquid per shift.

Did you know that approximately 60% of the adult human body is made up of water?

Dehydration is dangerous & can lead to us feeling tired, dizzy or lightheaded. Dehydration ranges from mild ie a loss of no more than 5% of our body weight to moderate, to severe which is a loss of over 10% of body weight. This is life threatening & requiring urgent medical care.

So look out for dehydration particularly in very hot weather:

1️⃣ Check colour of urine as darker urine is an indicator we are not having enough
2️⃣ drink in response to thirst. If you are feeling thirsty, this is a biological mechanism simply telling us we need to drink.

It is recommended we have 6-8 glasses of fluid per day & here are some tips for increasing your fluid intake a little more:

✅ try & drink tap/or filtered tap water throughout the day. Add lemon slices, mint or a few berries or try sparkling water (my favourite) either alone or diluting it with some fresh juice.
✅ remember other drinks also count towards our fluid intake including decaffeinated coffee, fruit/herbal or weak breakfast teas, unsweetened juices, infused or flavoured waters.
✅ limit caffeine intake to 400mgs/day (approx 4 cups coffee/day).
✅use a refillable water bottle & carry it with you. Challenge yourself to drink it by lunchtime or dinner.

Employers have a responsibility under health & safety regulation FFP2/3 to ensure you have regular rest breaks & easy access to fluids & food throughout the working day.

Nutrition & Hydration Week is in essence a gentle reminder to us all of a basic human requirement, that sometimes get overlooked for staff, patients & care home residents alike.

#nhweek #nutritionandhydrationweek #nutritionandhydrationweek2021 #dietitian #dietitiansofinstagram #dietitians #londondietitian ...

Leading on from our recent 2 reels on delicious milk & water based kefir drinks.. let’s discuss a little bit more about fermented foods in general.

Fermented foods have been used for over 10000 years, notably for their preservation properties & their ability to change the function of food/drinks & enhance both sensory & nutritional value.

In recent years, fermented foods have been increasingly known for their potential beneficial effect on our gut health. This maybe through increasing the microbial diversity of the gut or the ratio of beneficial bacteria in our gut.

But how strong is the research?

Well, one of the most researched foods is kefir. A fermented drink made by adding kefir grains (colonies of yeast & lactic acid bacteria) traditionally to cows or goats milk. This is left to ferment for around 48 hours, the grains are then removed & the kefir is ready to drink.

See our ‘step by step’ reels with details on how to prepare 2 yummy kefir drinks.

Current research shows that regular consumption of kefir can improve our digestion & tolerance to lactose. It may also have an anti-bacterial effect, in addition to helping lower cholesterol & blood pressure.

If we however take a step back, most of the current research has been undertaken in animals or in laboratory studies which dilutes the ability to apply these directly to humans.

So whilst we cannot say definitively there is sufficient research to support kefir in improving our health, it is a low cost, safe & tasty drink enjoyed by many thousands of people.

It can certainly form part of a balanced diet. Milk kefir is a rich source of protein & it’s more easily digested due to the fermentation process. People who cannot tolerate lactose often find they can tolerate kefir in small quantities.

Kefir contains Vits A, B1, B2, B5, C & K as well as calcium, magnesium & phosphorus.

Research for other fermented foods such as kombucha, soy & kimichi is at present minimal.

#fermented #fermentedfoods #fermenteddrinks #probiotics #probiotic #guthealth #guthealthmatters #gut #digestivehealth #londondietitian #dietitians #dietitiansoninstragram ...

Great to spend some time with the legendary @grahamsimpsontravel from @simpsontravel during his recent visit to Meganisi.

Graham & his team have been working tirelessly to ensure Simpson villas are ready and waiting to receive their discerning clients.

Thank you @simpsontravel.

#simpsonstravel #ionianislands #ioniansea #summer #mediterraneanlife #greece #ionianislands #meganisi_island #meganisi ...

Two (approx) 40 gram portions of fresh fruit, a small bowl of whole grain granola including a handful of nuts & I have made an excellent & delicious start to achieving 30 grams fibre today aimed at optimising my gut health 😊.

For me this has to be accompanied by great cup of coffee & freshly squeezed juice.

Happy Friday everyone, the weekend is almost here 👍!

#gut #guthealth #digestivehealth #breakfast #mediterraneandiet #dietaryfiber #fibre #dietitian #dietitiansofinstagram #londondietitian #symprove #begoodtoyourgut.co.uk ...

Full disclosure, I have had 2 colonoscopies & they are not the most pleasant way to spend an afternoon! They are however essential in excluding & in some cases diagnosing bowel cancers.

44 people die every day from bowel cancer & 42,000 are diagnosed in UK each year.

9/10 are over 50, however 2500 cases are diagnosed each year in people under 50.

It’s treatable & curable if diagnosed at an early stage.

We must not ignore symptoms at any age & particularly if you are aged over 50.

These include:

1️⃣ Blood in your 💩
2️⃣ Persistent & unexplained change in bowel habits
3️⃣ Unintentional weight loss
4️⃣Pain or lump in your tummy
5️⃣ Extreme tiredness for no reason

Any of the above could be present for many other reasons (IBS, piles, diverticular disease etc), but discussing it with your GP is very important.

Covid-19 has in some cases sadly delayed patient diagnosis for reasons we are all aware of.

NHS staff are now trying to address the backlog. It will take time & without additional resources both manpower & theatre space, there is likely to be further delays for patients & put excessive strain on our already exhausted NHS staff.

#bowelcancer #bowelcanceruk #bowelcancerawarenessmonth #covid_19 #covid #dietitiansofinstagram #dietitians #nutritionevidence ...

2020 & currently 2021 are for far too many of us, extraordinarily stressful years.

Research indicates that 65% of people in the UK have felt more stressed since Covid restrictions began last March.

The reasons for this are all too familiar, but can broadly classified into feelings of uncertainty, loss of control & disconnection often associated with the impact of the pandemic on lives & livelihoods.

Recognising we are stressed in the first place must be the first step to recovery. This is important as stress can have such a negative impact on our bodily function, physical & emotional health.

I know April is Mental Health Awareness month & is almost over, but we can all benefit @thestressmanagementsociety 30 day challenge which gives wide ranging & helpful suggestions for improving our physical, mental & emotional welfare.

These range from completing a happiness diary, to ‘green therapy’ spending more time outdoors, to reducing screen time & a whole lot more.

A balanced diet including generous amounts of fruit & vegetables features high on the list as well.

If you think your stress levels are in any way excessive however, please arrange to speak to your GP & share your feelings with family &/or friends.

A big hug from me & let’s all help one another through these difficult times x

#stress #stressawarenessmonth #stressmanagement #stressawareness #stressrelief #balanceddiet #healthyeating #healthyfood #gutbrainconnection #gutbrainaxis ...

Very proud to be @symproveyourlife ambassador!

Symprove is a water based food supplement comprising 4 strains of live & active bacteria designed to support gut health. It is independently researched too.

Watch this space, as I explore in particular, the gut microbiome in the over 50s.

Our gut microbiome changes as we age. The impact of this on our immunity & other diseases more prevalent in older age is a growing area of scientific interest.

Factors that can play a part in these changes include multiple medications, swallowing & chewing difficulties, sensory changes & reduced physical activity.

Watch this space as I share some strategies to support ‘healthy gut ageing’.

For details do keep an eye on the:

@symproveyourlife & @begoodtoyourgut.co.uk websites in the coming weeks.

#ad #guthealth #guthealthmatters #begoodtoyourgut #symprove #begoodtoyourgut.co.uk ...

Thank you @whitt.dietitians for the beautiful flowers that arrived on my doorstep before 8am this morning.

I need to add, they were hand delivered along with a ‘doggie’ themed thank you card by our capable, kind & inspiring manager @rebecca.youngman.

For all student dietitians considering future Band 5 posts, please consider applying to join this highly professional yet fun team of dietitians & nutrition nurses, if a vacancy arises of course! You will get exceptionally rounded experience.

In the meantime, I am glad I could provide some support in helping reduce the Covid induced Gastro dietetic waiting list.

Will miss you all a great deal, but post Covid, am sure will see us out celebrating together again!

Thank you!

#whittingtonhospital #dietitian #dietetics #nhs #nhsheroes #nhsmillion #digestivehealth #guthealth #guthealthmatters #archwayo ...

In 2011, I was privileged to work alongside @raymondblanc and world renowned food allergy dietitian @ventercarina.

Raymond needs no introduction. His impact on the culinary landscape in UK 🇬🇧 over many years is immense. So many of our leading chefs have been taught by him. His ongoing passion for food & agricultural sustainability of which he was an early champion, is extraordinary.

Carina & I were tasked in providing nutritional analysis & reviewing the highlights of the quality ingredients for Raymond’s highly successful cookery book & @bbcfood series Kitchen Secrets.

Needless to say, we had a ball! We learned a lot & laughed a lot as well.

Our feet rarely touched the floor & thank god for email, as there was a hotline between Carina & I extending late into the evening.

We were later privileged to be invited to the book launch party, staying overnight @belmondlemanoir which lives up in every respect to its worldwide reputation of first class hospitality.

Last night, I took my copy of Kitchen Secrets down off the larder shelf & recreated Raymond’s exceptional ratatouille dish from Kitchen Secrets. I added some fresh salmon from our favourite fishmonger @lepoisson.cockfosters & beluga lentils! Perfect!

Happy memories came rushing back of those special days.

If you want the ratatouille recipe, Raymond also recreated it last weekend in his programme on ITV Simply Raymond Blanc, catch it on @itv hub.

#vegetables #highfibre #oilyfish #salmon #ratatouille #culinary #culinaryexpert #raymondblanc #allergy #begoodtoyourgut.co.uk #dietitian #londondietitian you ...

It maybe snowing (or trying to) outside, but hope everyone is having a great bank holiday weekend x

#easter #eastereggs #eastergreetings #easterbunny #dietitian #dietitiansofinstagram #londondietitian ...

Happy Easter - just enjoyed a wonderful family day within government Covid guidelines.

Spent time with my amazing family, including two of the most important people in the world, my ‘grandsons’.

We ate sausages made by our local butchers last night, chocolate cake from @holtwhitesbakery (saving their hot cross buns for breakfast) & my red velvet cupcakes from the @hummingbbakery recipe book.

The sun has been shining, families & friends are out walking in small groups. There is finally some optimism in the air.

Our exceptional neighbours have just dropped off an Easter egg on every doorstep, there are more than 40 houses in our road! How generous is that & what a great example of community spirit.

Let’s hope we are now moving forward again & the UK extensive vaccination programme will prevent a 3rd wave hitting our shores.

#easter #eastergifts #eastereggs #easterfriday #family #familytime #dietitian #londondietitian #begoodtoyourgut #begoodtoyourgut.co.Uk ...

Monday was when I finished my latest bank assignment with @whitt.dietitians. I was appointed to help address the growing waiting list which evolved as a result of the pandemic.

It’s been an action packed few months since I rejoined the team in November.

As the second wave escalated, the hospital took a very wise decision to run clinics remotely.

I have been privileged to be part of a first class team of dietitians and speak to some wonderful patients over recent weeks with a range of medical & surgical conditions, impacting on their digestion.

The range of digestive conditions was extensive and the fortitude of so many often living alone with complex conditions humbling.

I think we achieved well over a 90% clinic response rate, which in all honesty does not always occur in a ‘face to face’ clinic. This was thanks to the exceptional organisational skills of our office administrator & that so many people are WFH.

So are remote clinics going to be the way forward for the future?

Most GPs have adopted this method of consulting with patients at least initially. I can see my Consultant colleagues at The Whit and other hospitals are doing likewise, unless hands on testing such as colonoscopy, endoscopy etc are required.

It makes complete sense as patients & staff are clearly entirely socially distanced, patients can go about their work & family life until the call comes and be productive if an avoidable delay occurs.

Likewise if there is a rare patient ‘did not attend’, the practitioner can move onto their next patient.

In the NHS, it’s been telephone consultations and at other hospitals where I work, we have adopted Zoom, Teams or Skype consultations.

The later results in possibly more effective communication, as visual clues are important & sharing of resources on screen, websites etc helpful to patients. I appreciate many people are not comfortable with technology & may prefer a less intrusive telephone conversation.

So even post-Covid remote consultations are largely here to stay I believe.

In the meantime, thank you to @whitt.dietitians & keep up your excellent work.

#whittingtonhospital #dietitian #londondietitian ...

Since March 2020, life has not been easy for any of us. Far too many people in UK & around the world, have very sadly lost their lives & many others their livelihoods as well.

Social interaction in this country has been minimal for families, friends & work colleagues with a particularly negative impact I fear, on the young & elderly populations.

It was therefore with enormous pride & pleasure, that I spotted my son’s James’s name listed as a rising star alongside other very well deserving colleagues on @ackroydlegal updated website this week.

James has worked extremely hard since July 2020. That was when Rishi Sunak, announced a stamp duty holiday on the first £500000 of a house sale, which we hope has boosted the housing market. I know he is far from being alone in working extraordinarily long days, evenings & weekends as well.

He is a special young man whom I am privileged to have him in my life albeit not so much of late.

He is a talented dingy sailor, having been an RYA Senior instructor for many years on the Isle of Wight. He loves all sports & is a good skier & in recent years a snowboarder as well.

He is an excellent chef (when time permits). A caring, considerate & good humoured young man who very importantly makes his mother laugh a good deal of the time.

Covid has of course like so many families, driven us far apart. I am so looking forward to seeing him again & sitting down over a meal & enjoying his humour, intellect & balanced sense of reasoning.

In the meantime, I shall just look at his picture & think the boy is doing well.

#legal #conveyancing #conveyancer #proudmother #family #covid_19 #covid #stampduty #stampdutyholiday ...

Thank you to my husband for preparing a delicious vegetable frittata for supper this evening.

It evolved I gather from what was ‘leftover’ in the fridge & was packed full of gut loving vegetables combining leeks, baby potatoes, bellaverde broccoli & peas, with a crispy parmesan topping.

Good to see a hotelier working in the kitchen 🥰.

#guthealth #frittata #vegetablefrittata #fibre #highfibre #vegetarianrecipes #vegetarian #begoodtoyourgut.co.uk ...

March is Ovarian Cancer Awareness Month.

We are highlighting it on begoodtoyourgut, as symptoms can be quite similar to those of IBS.

These comprise of persistent bloating (ie not coming & going), feeling full more quickly & continual abdominal or pelvic pain, accompanied by the need to wee more frequently.

Other symptoms can be a change in bowel habit (diarrhoea &/or constipation), weight loss & extreme tiredness.

Symptoms are frequent, happening more than 12 times/month & tend as mentioned, not to go away.

Some ladies may delay a discussion with their GP thinking they have IBS.

Irrespective of whether you have IBS (or think it is), it is always advisable to arrange a consultation with your GP to discuss your symptoms.

An IBS diagnosis by your GP and/or Gastroenterologist, is also very important as other digestive diseases including Coeliac disease, inflammatory bowel disease & bowel cancer can also be associated with a similar set of symptoms.

If you are diagnosed with ovarian cancer, the website https://targetovariancancer.org.uk/ has lots of helpful information & resources on it.

On May 8th there is World Ovarian Cancer Coalition https://worldovariancancercoalition.org/ a charity aiming to work towards a world where every woman with ovarian cancer has the best chance of survival & quality of life.

#ovariancancer #cancerresearchuk #cancerawareness #irritablebowelsyndrome #ibs #cancer ...

It’s National Salt Awareness Week, organised by CASSH, a group of specialists working together with government & the food industry to reduce dietary salt consumption.

It is recommended we consume no more than 6 grams day. Adults in the UK consume over 8grams!

Why is this important? Well salt is a major contributor to hypertension (high blood pressure) which the World Health Organisation estimates effects 1.13 billion of us worldwide.

Hypertension increases our risk of heart disease & stroke, the biggest causes of death & disability in UK.

Salt is also linked to other conditions including stomach cancer, osteoporosis & kidney disease.

CASSH efforts so far have resulted in a 10% reduction in the UK salt intake.

There is still however much more to be done working in partnership with the food industry to reduce salt levels added to goods, through reformulation programmes.

What can we do to reduce our own salt intake?

1️⃣ don’t add salt when cooking, season with herbs, garlic, chilli & a range of spices.
2️⃣ replace salt added at table with black pepper, lemon or lime juice
3️⃣ consider making your own sauces using ripe 🍅 & garlic 🧄
4️⃣ look at nutrition labels & choose items that are coloured ‘green’ in terms of salt content
4️⃣ limit consumption of very high salt foods - marmite, bovril, soy sauce, ketchup & BBQ sauce, salted crisps/popcorn.

Refer to:
http://www.actiononsalt.org.uk/resources/ for more detail

There are also a lot more helpful tips also on @actiononsaltandsugar website.

At which point can I sign off & wish you happy Friday & a good weekend ahead.

#salt #saltawarenessweek2021 #hypertension #cardiovascular #cardiovascularhealth ...

Introducing Digby, our very energetic, but loveable new miniature schnauzer.

Everyone says the early days are testing & that is most certainly the case involving sleepless nights, ‘surprise’ gifts on the rugs & chewed slippers & toes in no particular order.

However his love of life & affection for his new parents in equal measures is totally captivating.

This dog has amazing digestion. Not sure what the Bristol Stool Chart doggie equivalent is, but he has frequent, firm poos! Even my youngest daughter, a colo-rectal surgeon is highly impressed.

His breeder advised at the first sign of a loose bowel, give him a small portion of yoghurt & also provided me with some #probiotic sachets 🤗!

So glad that gut health for Digby has been taken seriously from day one.. & I plan to keep him on track. He has a plant based diet preference established already.

Maybe I am a lockdown cliche learning another language ✅ (Greek), baking a lot during lockdown 1 ✅ & now a puppy!!

Seriously all that said, a puppy is for life, not just for lockdown & the stories of abandoned dogs purchased during Covid saddens me enormously.

There will no doubt be quite a lot on here from Digby in the coming weeks, but thought he should drop by & say 🐾.

#puppiesofinstagram #schnauzersofinstagram #schnauzer #minatureschnauzer ...

Introducing Emilia Fish our talented new intern. She already has an impressive CV & many of you will know Emilia through :
@nutritionnourishment website, Instagram & her highly successful Podcast series. Do give the podcasts a go if you have not done so already?

Emilia is our fourth intern & she will not be our last. It is a reciprocal arrangement that works well for all parties.

Why does Begoodtoyourgut need an intern? Well, social media when it’s done well informs, educates, communicates & entertains. It is a serious business.

I am most certainly a mere beginner here & marvel daily at others content & ingenuity.

Younger generations who have grown up with social media are far more adept at this & I recognise that.

Our interns have helped us with evidence based blogs & we learn from one another.

I have years of dietetic Gastro other dietetic experience in the NHS & private sectors.

The interns often are at uni or are recent dietetic/nutrition graduates. They bring a wealth of uni knowledge, are amazing at literatures searches & talented social media networkers.

I am super happy to see more & more intern posts being advertised, as this allows them first hand paid practical & often business experience within their chosen fields. They get lots of ‘tasters’ of what can lie ahead.

Work opportunities for dietitians are no longer constrained to the NHS & I think unis are increasingly beginning to recognise this.

With the development of @thenutritribe on Facebook & others platforms, recently qualified dietitians & nutritionists are both giving & getting support & opportunities to expand their skills & knowledge base.

Welcome again Emilia.

#internship #intern #dieteticintern #nutrition #interns ...