Minerals matter for cognition

A recent study examined the data from the UK National Diet and Nutrition Survey (2019-2023) and found that average intakes of 7 minerals were below the recommended nutrient intake (RNI). They included iron, selenium and magnesium, three important cognition minerals.

Reference

Iron and cognition

Iron is important for cognition because iron rich haem groups in the red blood cells carry oxygen to the brain. In 2023-24 there were 191,927 hospital admissions where the main reason was a lack of iron. This is almost 10 times the admissions in 1998-99.

I prefer to check ferritin levels (of iron storage) before supplementing however as too much iron is toxic to the cells.

Magnesium and cognition

Average magnesium intakes fell below the RNI benchmark. Over one in 10 adults aged 20-59 had magnesium intakes below the lower reference nutrient intake (LRNI). Most people require the RNI, the LRNI only applying to 2.5% of the population the majority require the RNI. This deficiency was split 15% males and 12% females but for adults in their 20’s this figure rose to 1 in 5 (19%).

Magnesium levels below 0.75 mmol/L are associated with an increased risk of cognitive decline whilst those in the upper-normal range were protective.

Reference

Selenium and cognition

Research shows that in cases of selensium (Se) deficiency, the organ which remains Se replete for the longest is the brain. This suggests that Se plays an important role in brain function. After supplementation of Se plus other nutrients, improvement in cognitive tests was observed in both Alzheimer’s and mild cognitive impairment patients. The window for over prescribing is however very small. I like to utilise food source to avoid any risk of toxicity.

Reference 1; Reference 2

Are you concerned about your cognitive function? Perhaps you forget things here and there or experience brain fog. The good news is there is so much that can be done. You can get in touch here for more information or to see if I can help you. There is more information here on nutritional therapy in general.

The breath and heart function

Breathing is intimately connected to your how your heart functions. It affects gas exchange, circulation and blood flow which are all very important for the heart to operate well.

The average person has approximately 60,000 miles of blood vessels including arteries, veins and capillaries. It’s incredible to think that if this network was laid out flat it would circle the Earth more than twice. The problem when we breathe too shallowly or too fast is that these vessels contract. This means the heart has to work harder to make sure sufficient blood circulates to oxygenate your body as the narrowed blood vessels incur resistance.

If our breathing is erratic rather than rhythmic this also affects our hearts performance, especially our heart rate variability (HRV). This is a measure of how easily your heart can adapt to changes in the demands placed on it. The more adaptable your heart is, the higher your HRV and the lower your cardiovascular (CVD) risk. Slow and regular breathing also helps to normalise our blood pressure, especially if you already have high blood pressure (hypertension).

Finally breathing in a healthy and functional way helps to oxygenate your heart and body properly. When we breathe through the nose we improve our levels of CO₂and nitric oxide which helps to relax our blood vessels. The exchange of oxygen between the body tissues and the blood takes place according to the concentration gradient between these two gases. If our levels of CO₂are depleted from breathing too fast this exchange is hampered. The yogi’s of old knew how important breathing was for health even if they didn’t know the science behind it.

The good news is that you can retrain your breathing with various breathing exercises. It’s not hard it just takes a little dedication and commitment to practice.

Here’s a summary of the five main ways breathing correctly helps your heart.

Blood vessel relaxation and flexibility

Healthy levels of CO₂ relax your blood vessels and this expansion increases blood flow to the heart. This means the heart does not have to beat as fast or generate as much pressure to move blood around the body. Think of the toothpaste analogy or those tubes of filler we use when we are decorating. The smaller the hole in the tube the more pressure we have to put on the tube.

Improves heart rate variability (HRV)

Studies show that regular, paced breathing improves heart rate variability (HRV). This is a measure of how adaptable your heart is to your bodys’ needs. A higher HRV has consistently been associated with lower cardiovascular (CVD) risk.

Improves vagal nerve function

The vagus nerve carries message both to and from the body. Breathing correctly improves nervous system function and balance. This in turn reduces the stress load on the heart thereby improving it’s resilience.

Helps to normalise blood pressure

Slow breathing lowers the heart rate and both systolic and diastolic blood pressure.

Oxygenates the heart

It’s not just about the air volume you breathe, it’s about how well you can oxygenate your heart. Nasal breathing improves CO₂ and nitric oxide levels which stimulate blood vessel relaxation (see point 1). This improves gas exchange, circulation and blood flow which are all very important for heart function.

If you struggle with your breathing or any of the issues mentioned here please get in touch, I would love to hear from you. There is more information on breathwork here. You can get in touch with me by all the usual channels or via my website.

How breathing affects your heart

Heart health is something we often don’t think about until there is a problem. We all know that nutrition, exercise and stress management is important for heart health. Much less understood is that how you breathe impacts the heart. This is something you can train and ultimately have control over. As the old saying goes ‘prevention is better than cure’! So lets find out how your breathing affects your heart function over time.

The heart and lungs work as a team.

The lungs oxygenate the body and remove carbon dioxide. The heart distributes this oxygen to every cell in the body via the blood. It then picks up the carbon dioxide to be exhaled by the lungs. This bi-directional exchange means that changing how you breathe influences how the heart behaves.

As you breathe in, your heart rate naturally speeds up. As you breathe out, it slows down. This normal rhythm is controlled by the vagus nerve which controls our autonomic nervous system (ANS). Our ANS runs all the automatic processes in the body which you never have to think about, but they keep you alive and functioning.

Your breathing rhythm

When this rhythm is strong and flexible, the nervous system works well. This means the heart can adapt to changes in demands placed upon it by activities, exercise, stress or emotions. When breathing is fast, shallow, or irregular, this rhythm weakens and puts more strain on the heart.

Breathing affects your blood chemistry

Breathing also changes carbon dioxide (CO₂) levels in the blood. CO₂ is not just a waste gas, it regulates blood flow and oxygen delivery. When we breathe fast CO₂ levels drop, blood vessels constrict, and the heart must work harder to keep blood moving. If this becomes a habit, dysfunctional breathing patterns establish themselves affecting heart rate and blood pressure. This increases the workload on the heart, hampering its’ performance.

So how does breathing properly actually help?

Blood vessel relaxation and flexibility

Maintaining healthy CO₂ levels relaxes your blood vessels. This allows them to expand so the blood flow to the heart increases. This means the heart does not have to beat as fast or generate as much pressure to move blood around the body. Think of the toothpaste analogy or those tubes of filler we use when we are decorating. The smaller the hole in the tube the more pressure we have to put on the tube.

Improves heart rate variability (HRV)

Studies show that regular, paced breathing improves heart rate variability (HRV). This is a measure of how adaptable your heart is to changes in your body’s needs. A higher HRV has consistently been associated with lower cardiovascular (CVD) risk.

Improves vagal nerve function

This improves nervous system function and balance. This in turn reduces the stress load on the heart, improving it’s resilience.

Helps to normalise blood pressure

Slow breathing lowers the heart rate and both systolic and diastolic blood pressure, especially if you already have hypertension.

Oxygenates the heart

It’s not just about the air volume you breathe, it’s about how well you can oxygenate your heart. Nasal breathing improves CO₂ and nitric oxide levels which stimulate blood vessel relaxation (see above). This improves gas exchange, circulation and blood flow which are all very important for heart function.

If you think your breathing might be disordered or you are struggling with your blood pressure or general breathlessness please get in touch to see if breathwork can help you.

Low stomach acid - signs and symptoms

There is quite a long list of symptoms that may be related to or caused by low stomach acid. Just because you have these symptoms doesn’t necessarily mean low stomach acid is the issue. Some of these symptoms can be caused by other factors. But it is worth investigating and considering or discussing with your health practitioner to see what they think.

This is not an exhaustive list but some of the most common acid reflux and GERD symptoms include the following.

Symptoms that may mean you have low stomach acid:

Heartburn
Waking up in the middle of the night feeling like you’re choking or coughing
Dry mouth
Bad breath
Regurgitation of acidic foods
Bloating after meals and during bouts of symptoms
Nausea
Belching, gassiness, burping and flatulence after meals
Increased discomfort when bending over or lying down
Hoarseness upon waking or throughout the day
Chronic throat irritation, soreness and dryness
Hiccups that are difficult to stop
Bitter taste in your mouth, periodically or (for some people) throughout the day (some people taste regurgitated food or sour liquid at the back of their mouths/throats)
Gum irritation, including tenderness and bleeding
Bloody vomiting (possible sign of damage in the lining of the oesophagus)
Black stools
Difficulty swallowing (a possible sign of narrowing oesophagus)
Unexpected weight loss
Food intolerances

Many of these symptoms are downstream effects where the root cause can be traced back to low stomach acid or issues with digestive function. Over time they can build up as one symptom can lead to another and so on. Everything in the body is designed to work in sync. So one thing goes out of balance there is a kind of knock on effect on many other systems in the body.

Unfortunately, it’s not always as simple as just rectifying the stomach acid levels, as once people start to experience reflux this can cause very distressing painful symptoms. It needs a kind of targeted approach working on many different areas with different strategies and specific supplements. I will put together a top ten list to help you get started so look out for this.

Five ways your breathing affects your heart

Here’s a summary of the five main ways breathing impacts how your heart functions.

Blood vessel relaxation and flexibility

Improves heart rate variability (HRV)

Improves vagal nerve function

Helps to normalise blood pressure

Slow breathing lowers the heart rate and both systolic and diastolic blood pressure.

Oxygenates the heart

The good news is that you can retrain your breathing patterns to be functional and optimal for your heart and your health overall. There is more information on breathwork here.

Please get in touch for more information or to book a session.

Nutritional support for post-surgery

I frequently support clients who have either had or are going to have operations.

It is common knowledge that your nutritional status and health prior to an operation has a big impact on the outcome of surgery and your recovery post operation. It is estimated that between 24% and 65% of patients are malnourished and unfortunately this tends to increase during hospital stays. Nutritional supplementation has been shown to reduce hospitalisation costs being associated with fewer complications and shorter stays.

I have recently been researching this area for a client with impending surgery This blog is focused on protein and carbohydrate requirements post operation. I will consider micronutrient status in a future blog.

Some degree of muscle loss post-surgery is inevitable. Skeletal muscle serves as the primary source of essential amino acids. If protein intake is below the requirement to sustain daily functions the body will breakdown muscle for protein. To compound this the hormonal stress response following surgery can prevent normal protein generation. All of this is often complicated further by the forced rest and immobility due to the surgery itself.

It is important to try to minimise the muscle loss and if exercise is not feasible nutritional strategies can help to mitigate this. In healthy individuals, loss of muscle tissue begins to occur in as little as 48 h of inactivity, with significant loss within five days. This is followed by loss of strength and functionality.

Post-surgical amino acid supplementation has been shown to effectively reduce the turnover of whole-body protein and muscle breakdown, and to stimulate an increase in protein generation.

General guidelines for nutrition post surgery

The goal of post-operative nutrition, on the other hand, is to promote nitrogen balance, reduce the loss of lean muscle mass, and facilitate rapid healing and recovery. The guidelines given here are aimed at minimising some of the metabolic consequences of surgery, using nutritional supplementation to overcome some of the issues that whole foods would otherwise present.

The post operative nutrition model is basically the reverse of the preoperative model.

In the early post-surgery period, patient appetite is often suppressed making consumption of solid foods difficult. During this time, free form EAA’s may help to support the immune system. Patients can transition to protein shakes and sports drinks until they are able to consume whole food sources or meals.

During the rehabilitation period, protein intakes of at least 1.6 g/kg/day and up to 2.0–3.0 g/kg/day is generally recommended. If appetite is reduced and this goal is difficult to meet then consumption of EAA’s and/or protein shakes between meals can help to optimise protein and nutrient intake.

Conclusion

In conclusion protein intake supplies the amino acids needed for wound healing, immune function and preservation of muscle mass. Following surgery, free form amino acids plus supplementary dietary protein can help to support protein generation and an increase in whole-body protein. Depending on proximity to surgery different sources of protein can be used to maximise nutritional intake. Supplemental sources can be useful to support intake during periods when whole foods are not tolerated.

This blog is written to help inform about nutritional needs post-surgery and is based on scientific rationale. However much of this research is relatively new and further research and trials are needed to elaborate. Therefore this information does not override any medical guidelines given directly to prepare for or recover from planned surgery. These will supersede this information unless your medical team are happy to sanction otherwise.

References

https://pmc.ncbi.nlm.nih.gov/articles/PMC8156786/figure/nutrients-13-01675-f003

Pre-operative nutrition

I frequently support clients who have either had or are going to have operations.

I have recently been researching this area for a client with impending surgery This blog is focused on protein and carbohydrate requirements pre-operation. I will consider micronutrient status in a future blog.

Surgery is stressful and our energy demands increase. To cope with this our sugar stores (glycogen) are rapidly burnt from the liver and muscle. This can lead to significant skeletal muscles loss and some degree of this post-surgery is inevitable.

There some easy strategies you can implement though to help with muscle preservation and to support and accelerate healing. Carbohydrate consumption pre-operation helps to:

Support increased energy demand during the initial period and to cope with the initial inflammatory state.
Reduce muscle wastage and preserve lean body mass.
Manage the insulin resistance which is common post-surgery. Remember insulin resistance will prevent glucose entering your cells. This is important because the body will generate its own glucose (gluconeogenesis) due to the stress and it is important that the cells can absorb this.

General guidelines for nutrition before surgery

The goal is to prepare the body for the stress of surgery, support increased metabolic demand, whilst offsetting the consequences of the breakdown of body protein. The goal of pre-operative nutrition is to ensure adequate energy stores to meet the demands of the stress state. The guidelines given here are aimed at minimising some of the metabolic consequences of surgery, using nutritional supplementation to overcome some of the issues that whole foods would otherwise present.

7-10 days prior to surgery - emphasise high-quality carbohydrate and protein intake to ensure optimal nourishment. To maximise glycogen stores, the sports nutrition model suggests consuming ~60% of total energy (8 g per kg body mass) per day of carbohydrate for a minimum of 3–4 days. Protein intakes of 1.2–2.0 g/kg/day, from high-quality protein sources distributed throughout the day (20–40 g of protein per meal) is recommended to help ensure protein needs are met.

6-12 hours before surgery – consume a well-rounded meal emphasising complex carbohydrates and high-quality protein.

6 hours before - begin abstaining from whole foods, but continue to consume protein and carbohydrate containing beverages, such as a protein shake, a sports drink, or chocolate milk. Since modified carbohydrate supplements rapidly empty from the stomach, consumption may sustain glucose levels for the duration of surgery.

2-4 hours before – It is suggested to ingest free form essential amino acids (EAA’s) to promote a positive protein balance. EAA’s contain all nine essential amino acids and do not require digestion.

Conclusion

In conclusion carbohydrate intake supports the increased post-surgical metabolic (energy) demand and wound healing. Protein intake supplies the amino acids needed for wound healing, immune function and preservation of muscle mass. Combined amino acid and glucose intake can help to mitigate muscle loss and strength, especially prior to surgery. Depending on proximity to surgery different sources of carbohydrate and protein can be used to maximise nutritional intake. Supplemental sources can be useful to support intake during periods when whole foods are not tolerated.

This blog is written to help inform about nutritional needs pre-surgery and is based on scientific rationale. However much of this research is relatively new and further research and trials are needed to elaborate. Therefore this information does not override any medical guidelines given directly to prepare for planned surgery. These will supersede this information unless your medical team are happy to sanction otherwise.

References

https://pmc.ncbi.nlm.nih.gov/articles/PMC8156786/figure/nutrients-13-01675-f003

Understanding stomach acid – it's role in digestion and health

Here’s a quick summary of some of the key functions of our stomach acid.

Breaksdown our food and activates many other digestive functions.
Controls microbial overgrowth and keeps gut bacteria in balance, preventing infection and acid reflux.
Controls fungal and yeast overgrowth such as candida.
Helps with micronutrient absorption especially B12.
Needed to stimulate bile production for the absorption of fats and for detoxification.

Stomach acid (HCL) also known as gastric acid is a hydrochloric acid solution. Your stomach produces about 4 litres a day and it performs a vital role for food digestion. Major functions include the following:

Controls food passage through the stomach

The lower oesophageal sphincter (LES) prevents the backflow of stomach acid into the oesophagus. The pyloric sphincter at the bottom of the stomach opens when food is ready to move into the small intestine for the next stage of digestion. Food entry and exit from the stomach is controlled by these sphincters which act like little gates. The pH of the stomach is controlled via stomach acid levels and this influences internal pressure to trigger them to open or close.

Digestion and absorption of food and nutrients

Our stomach acid directly acts on our food to break it down but it also activates enzymes to digest it further. This includes an enzyme called pepsin for protein digestion. Stomach acid also helps the body to absorb micronutrients such as vitamin B12, calcium, magnesium, zinc, copper, iron, selenium and boron.

Sterilises food and the gut

Most bacteria do not like acid so if they gain entry (via food) they are usually destroyed by the acidity. It also takes care of the majority of pathogens. This means it is very protective from infections of all kinds and helps to prevent an overgrowth of harmful bacteria (dysbiosis). The latter can lead to all sorts of digestive issues including gas, constipation, bloating, nausea and diarrhoea.

The presence of bacteria in the wrong location and resulting gas build up can exert pressure on the sphincter at the top of the stomach. If this opens at unwanted times the acid can leak into unprotected areas (acid reflux), which can cause tissue damage. The conundrum is that whilst we take medication to reduce stomach acid and symptoms such as heart burn, the initial problem, dysbiosis and gas, is facilitated by far too low levels of stomach acidity.

Digesting fats and detoxification

Low levels or absent stomach acid inhibit the liver from releasing bile which we need to digest and absorb our fats. A lack of proper bile flow will also inhibit our detoxification system and the excretion of toxins from the body. Stomach acid is therefore essential for detoxification.

Acid reflux and PPI’s

I help many of my clients to tackle their acid reflux which is a common and distressing complaint. It is estimated that 20% of Europe’s population suffer with this condition.

Acid reflux symptoms

Acid reflux occurs when the muscle at the top of the stomach weakened and acid from the stomach leaks into the oesophagus. There are a variety of symptoms which may be related to this common problem.

Common	Less common
Heartburn	Voice changes
Chest pain	Hoarseness
Dry cough	Sore throat
Nausea	Difficulty breathing – asthma symptoms
Thick and bubbly saliva	Teeth damage
Pain in the upper part of the abdomen	Damage to mucous membranes in the mouth
Lump in throat

PPI medication

Proton pump inhibitor medication such as omeprazole and iansoprazole reduce the production of stomach acid. They work by blocking an enzyme known as the ‘proton pump’ which is key for acid production, hence their name ‘proton pump inhibitors’ or PPI’s. They can reduce the acidity of the stomach by up to 90% and this can help to reduce the risk of stomach acid causing damage to the delicate windpipe (oesophagus)and reduce uncomfortable symptoms such as reflux, heart burn and indigestion.

PPIs are commonly used for conditions like gastroesophageal reflux disease (GERD), reflux and to reduce ulcer irritation. In 2019 over 60 million doses of the two most common PPI drugs were prescribed.

Problems with medication and low levels of stomach acid

Acid suppression medications are generally intended for short term use to help with immediate symptom relief which is often essential. Slowing down digestion however can cause undesirable side effects. People sometimes feel sick or become constipated whilst others may experience diarrhoea, abdominal pain and gassy bloating. The gut microbiome which is crucial for health can become very unbalanced, known as dysbiosis, and this can lead to small intestine bacterial overgrowth (SIBO). This is when the bacteria from the large intestine (colon) overgrow into the small intestine.

There is also a risk of bacteria migrating elsewhere in the body, such as the lungs, increasing the risk for pneumonia. The negative effects on digestion have also raised concern about reduced nutrient absorption and even an increased risk of fracture.

The solution

Simple diet and lifestyle changes may be all that is required. These might include losing weight, avoiding eating just before sleep or avoiding key food triggers such as alcohol, caffeine, spices and chocolate. Sometimes we need to work on improving the digestive capacity and healing the gut first, to really resolve matters. There are also some key supplements that can coat the interior of the GI tract to protect and nourish the cellular lining. It just depends how severe the problem is.

My approach

My approach works on the root cause of the problem and is tried and tested to address both symptoms and long-term solutions. To discuss your unique health concerns please get in touch for a free chat or book a call with me via my website.

References

Eom, C-S. et al. (2011) Use of acid-suppressive drugs and risk of pneumonia: a systematic review and meta-anlaysis. Canadian Medical Association Journal; 183(3) pp.310-319. doi: 10.1503/cmaj.092129

Cai, D., Feng, W. and Jiang, Q. (2015) Acid-suppressive medications and risk of fracture: an updated meta-analysis. International Journal of Clinical Experimental Medicine; 8(6); pp. 8893-8904. PMID: 26309543

What do Nutritional Therapists help with and how to find one?

You might be someone who gets bloated after every meal. Or someone who feels exhausted by mid-morning despite a full night’s sleep. Maybe your skin flares up regularly, or you’re dealing with unpredictable mood or energy changes.

These are just a few of the reasons people turn to nutritional therapists.

Common concerns supported by nutritional therapists include:

Digestive issues (IBS, bloating, reflux, gall bladder issues, gout etc.)
Fatigue or low energy
Pre diabetes and heart health especially cholesterol
Osteoporosis and issues with bone density
Skin conditions
Female hormonal health (PMS, perimenopause, PCOS)
Stress and mental wellbeing
Autoimmune conditions such as arthritis
Healthy ageing and preventive healthcare
Optimising athletic performance

You don’t need to be diagnosed with a condition to work with a nutritional therapist. Many clients seek support for prevention, performance, or simply to understand their bodies better.

Why People Seek Nutritional Therapy

Many people turn to nutritional therapists after trying multiple solutions—diets, supplements, or private testing—without clarity or consistent results. Others feel dismissed by standard medical care or overwhelmed by conflicting online advice.

Nutritional therapy offers a structured, evidence-informed approach to identifying patterns and making progress that lasts.

It’s ideal for anyone who:

Has symptoms that don’t have a clear medical diagnosis
Feels like they’ve tried everything but still don’t feel well
Wants to optimise health before issues become problems
Prefers natural, lifestyle-based strategies alongside medical care

How to Find a Qualified Nutritional Therapist

To ensure you’re working with a properly trained practitioner:

Look for CNHC registration – this confirms they are qualified and regulated
Check for BANT membership – this indicates high standards of ethics, education, and science-led practice
Use BANT’s Find a Practitioner tool
Visit the CNHC public register to verify credentials

Discover the Value of Working with a BANT-Registered Nutritional Therapist

Nutritional therapists play a vital role in bridging the gap between general wellness advice and personalised healthcare. They take time to understand how your diet, genetics, environment, and lifestyle interact and use that insight to guide tailored, evidence-based recommendations that help you feel better, for longer.

Generic nutrition tips and one-size-fits-all plans can fall short. Working with a Registered Nutritional Therapist puts your individual needs at the centre. For many clients, it’s the first time their symptoms, history, and goals have been fully explored and connected into a clear plan.

This approach supports symptom improvement while also helping you reconnect with your body, increase daily energy, and take charge of your long-term wellbeing.

If you’re ready to stop guessing and start understanding what your body really needs, a Registered Nutritional Therapist could make all the difference. Please feel free to get in touch or book a call via my website.