What is Functional Testing?

Today I want to talk to you about something I am very passionate about - functional testing – because it may hold the key to solving your health problems and to staying healthier for longer. So, if your New Year’s resolution is to look after your health, read on!

Remember how detectives use clues to solve mysteries? Well, as your nutritional therapist, I'm like a health detective, and functional testing is my secret weapon for uncovering the root causes of your health concerns. No more wondering "why". These tests can help us unlock the "what" and build a personalised plan to help you feel better. There’s something very empowering, too, about having answers in black and white. And the tests I use are evidence-based and are performed by world-leading laboratories.

If you’re wondering, what exactly is functional testing, let me explain. Simply put, it's a way to go beyond traditional diagnostics and peek deeper into your body's inner workings. 

We can assess things like:

Nutrient deficiencies: Are you missing out on essential vitamins and minerals?

Digestive health: What's behind your bloating or other digestive woes?

Food sensitivities: Is that afternoon fatigue or headache linked to hidden intolerances?

Inflammation levels: Is chronic inflammation silently impacting your wellbeing?

Hormonal imbalances: Are hormonal fluctuations causing unwanted symptoms?

Genetic testing: how are your genes affecting how you feel?

By understanding these deeper factors, we can create a roadmap to address them, not just manage symptoms. There’s so much information available to us as practitioners these days, all of which enables me to provide a bespoke programme for my clients because I truly understand their health.

Sadly, many of the tests I run are not available on the NHS, which means that to access the information, you have to pay. Since you are reading this, I know how much you care about your health and it might be worth thinking about. 

So, let’s talk about why are functional tests a good investment in your health?

Here are 5 compelling reasons:

• Personalised approach: Nutrition coaching is not a one-size-fits-all solution. Tests uncover your unique needs, leading to targeted nutrition, lifestyle, and supplement plans for optimal results.
• Identify the root cause: Stop chasing symptoms and uncover the origin of the problem so you can address the underlying imbalances for long-term solutions.
• Empowerment & knowledge: There are few things more empowering than gaining valuable insights into your body and taking full control of your health journey.
• Preventative action: Functional testing can detect imbalances before they manifest as symptoms, empowering you to take proactive steps towards maintaining optimal health – and preventing future health concerns.
• Improved wellbeing: How do you know you are getting all the essential nutrients your body needs? Testing can assess your nutrient status, and addressing imbalances can lead to increased energy, reduced symptoms, and overall better health. For some tests, we don’t just test once. Repeat testing can see how well you are progressing.

I specialise in gut and hormone health, so there are three tests that I regularly use with clients:

Comprehensive stool tests:

A Comprehensive Stool Test can help to uncover underlying causes of conditions such as irritable bowel syndrome (IBS), chronic diarrhoea, or constipation by assessing gut bacteria, inflammation, and digestive function. 

It can also provide crucial insights for clients experiencing symptoms like bloating, fatigue, skin issues, or food intolerances, enabling me to put together a tailored plan to address these concerns effectively.

DUTCH test for hormones:

A DUTCH (Dried Urine Test for Comprehensive Hormones) test provides a detailed analysis of hormone levels and their metabolites, offering insights into conditions such as hormonal imbalances, adrenal fatigue, perimenopausal symptoms, or polycystic ovary syndrome (PCOS). 

It is particularly beneficial for clients experiencing symptoms like irregular periods, mood swings, low energy, poor sleep, or unexplained weight changes, allowing us to put together personalised strategies to restore hormonal harmony.

Nutrigenomic testing:

Nutrigenomic testing with LifeCode GX reveals how your genes influence critical areas like food tolerances, detoxification, vitamin needs, and metabolic health, empowering personalised nutrition and lifestyle choices. With a simple cheek swab and expert guidance, this test provides actionable insights to optimise well-being and prevent potential health challenges.

Ready to unlock your health potential? Let's talk! I'm here to answer any questions and guide you through the process of functional testing. Just click here to book a free call.

WHAT DOES A NUTRITIONIST DO EXACTLY?

Most people get – on a conceptual level at least – that they should probably eat a bit better than they do, they should probably move more and take the time for more ‘me time’ to live a long and happy life. 

‘Life’ seems to get in the way of achieving that. Many of us are juggling jobs and the complexities of modern relationships, leaving little time to dedicate to the business of ‘being healthy’. Convenience often wins. It’s not that that’s wrong per se, but here’s the thing: all the time we are not eating or moving or living as well as we know to do, we are silently getting sicker. That may actually be going-to-hospital sick or it may just mean having health niggles that bother us greatly but that we have learned to cope with. I’m talking here about things like IBS or other tummy troubles, PCOS, perimenopause, PMT, arthritis, stress or anxiety, haywire hormones, or possibly weight that has crept on over the years and you can’t seem to shift it, no matter what you try. 

What I want to share with you today is that the food you eat matters more than you can possibly imagine. And that, in many cases, simply by making changes to your diet, the symptoms of some of these conditions can be improved so markedly that there is a really profound shift in how you experience life.  

WHAT IS NUTRITIONAL THERAPY?

Nutritional therapy used to be referred to dismissively as ‘alternative medicine’, but what we really use is Functional Medicine. It’s only now that the science of what to eat is getting the recognition it deserves and is being actively promoted by a small number of well-known and recently enlightened medical doctors, like Dr Rangan Chatterjee and Dr Michael Mosely. 

Essentially, we nutritional therapists apply the latest hypotheses and research in nutrition and health sciences to you and your symptoms, testing where necessary, and we come up with a diet, lifestyle and (sometimes) supplement plan to support those needs. We might also bring in some coaching to help you put the ideas into practice in a meaningful way or break through whatever barriers have held you back in the past. 

PERSONAL SERVICE

It’s a very personal approach. You might hear practitioners talk about people being ‘biochemically unique’. That means that there isn’t a single way of eating that is right for everyone. Sandra might have PMS and you want to lose weight, for example. Sandra might have a history of antibiotic use, while you had your appendix out when you were 14. Sandra might have an intolerance to dairy, while you hate strawberries. I could go on, but you can imagine the thousands of different permutations here. And the fact is that your DNA, previous medical history, and any current symptoms as well as what you like and don’t like, not to mention your personal circumstances are all important when a nutritionist creates a plan for you. 

It is personalised just for you. That takes both time and skill. You could download something from the internet – if you knew what you were looking for – but it is not the same. 

A nutrition practitioner may also work with supplements targeted to a specific condition or your own health goal. This can be a minefield – potentially dangerous and inevitably costly – if you don’t know what you’re doing.  

WHY DOESN'T EVERYONE SEE A NUTRITIONIST IF THE RESULTS ARE SO GOOD?

It’s unfortunate that so many people don’t understand what a huge effect a personalised food and lifestyle programme can have on the symptoms they have or how they experience their life. 

Newspapers are full of soundbites about the latest foods, but they don’t really join the dots, and it’s difficult to see what might be possible for you. The vast majority of doctors – even those being trained today – have next to no current knowledge or practical experience of what their patients should be eating or how they might integrate the theory into their lives. They live in a world, by and large, where the solution presented during your 10-minute session lies in a prescription. 

Some – like Chatterjee – are taking on training in something much bigger called Functional Medicine. This is a framework for considering that the symptoms you are experiencing are a result of imbalances in your body and, rather than treat the specific symptoms themselves, nutrition professionals try to understand the root cause of the problem and base their programme around that. 

WHAT HAPPENS IN A NUTRITION CONSULTATION?

Your first consultation will last up to 90 minutes. You will have been asked to complete and send back a nutritional therapy questionnaire before you visit. During the session, we’ll go into your medical history, your health goals and any other challenges you’re facing, what you generally eat, what you like to eat, what you hate to eat and how you have to eat (on the bus, in a rush at your desk, and so on). There’s no judgement and anything you share with me is kept in confidence. 

My nutritional therapy sessions are provided in programmes that run over 12 weeks. This is because it is rarely helpful for anyone to leave without the knowledge that they have several more sessions in place to help them implement the programme, make changes at a pace that suits them, and to deal with any challenges or questions that come up along the way.  

WHAT IF I ALREADY KNOW WHAT TO DO?

Knowing what you should be doing is only part of the problem if you are unhappy with an aspect of your health. Staying motivated is the hardest part of any plan. The single best way to stay in the zone is to have a buddy or coach who can give you a nudge or call you out if you start to go off piste. I’d say this is the single biggest thing that makes the difference between reaching your goal and actually staying there. That’s where health coaching comes in. It keeps you accountable will ensure all that good work doesn’t go to waste. 

If you'd like to find out more, why don't you book in a free 30-minute health review. We can talk about what's going on for you, what you've tried before, and I can give you some simple tips to get you feeling better right away. Simply click here to book.

How does a nutritionist tackle Christmas?

Christmas doesn’t have to be a dance between deprivation and over-indulgence. It’s a question of balance. It’s a question of figuring what matters most. What are the must-haves and must-dos this year, and what are the might-as-wells (even though you’re not that fussed)? 

Plus, there are several things going on when it comes to food and drink. Your fear of ‘missing out’ on that delicious dessert is the first. But also refusing food is mired in emotional meaning both for you and for the host. 

As a Registered Nutritionist, I help my clients tackle this tricky period. And here are my top 10 fundamentals for enjoying the festive season – but not regretting it in January:

1. Don't try to diet over the festive period

Set a maintenance goal instead. This is more realistic and much more achievable. This will give you the freedom to enjoy yourself without the feelings of deprivation or the pressure to rebel...

2. Take low carb dishes to parties

Low carb is not the same as ‘diet food’. Hosts will love you contributing, and no one need know you are also taking care of your health.

3. Normal routine tends to go out the window!

However, make sure you don’t forget about yourself and still take the time to plan your food. That way, you will still have the right choices in the house, and it will be much easier for you to succeed. If you have a specific health goal, it is a shame to fail just because you don't have the right foods to hand. This is so easy to avoid just by giving it a few minutes’ thought and preparation.

4. Don't go to a party hungry.

If you do, if will be harder to make healthy choices.

5. Make good alcohol choices

Avoid creamy or sweet drinks. Try to drink with food as this will reduce the impact of alcohol (and sugar) on your blood stream.

6. Try and continue with your exercise programme

If your usual classes aren’t running, choose other options instead e.g. brisk walks with friends and family.

7. Be gentle with yourself

If you do happen to overindulge, enjoy whatever you are indulging in and get back on track afterwards.

8. Drink plenty of water

This will encourage you not to overeat and will also improve how you feel the next day.

9. Watch your portion sizes

Particularly fast-release carbohydrates like starchy carbs and sugar.

10. Have fun!

Low Carb Christmas Cake

This cake was devised for Christmas cake lovers who don't want to upset their energy balance - traditional cake is very heavy on dried fruit. 

Note that because the cake has a low sugar and alcohol content, it will not keep for more than a week but can be frozen.

Ingredients

• 170g pitted prunes
• 115g dried apple rings
• 115g dried apricots
• 50ml brandy or tea
• 1 small apple, washed and grated
• Zest and juice of 1 orange
• 1 tsp ground ginger
• 1⁄2 tsp ground cinnamon
• 1⁄2 tsp fresh grated nutmeg
• 1 tsp vanilla essence
• 170g soft butter
• 85g Stevia
• 4 medium eggs
• 85g ground almonds
• 85g rice flour
• 1 tsp gluten free baking powder

Method:

• The day before you make the cake, chop the dried fruit into a bowl and pour over the brandy / tea. Leave overnight, stirring as you are passing / when you can.
• Line a 20cm deep cake tin with a double layer of greaseproof paper. Set the oven to 160˚C (140˚C fan). Cream the butter and Stevia, then stir in the chopped fruit, orange zest and grated apple. Add the vanilla and spices and beat the eggs in, one at a time. Don’t worry if it looks a bit curdled.
• Stir in the ground almonds, rice flour and baking powder and mix thoroughly. Finally, stir in the juice from half the orange to start with, adding more, if necessary, to make a soft consistency.
• Pour into the cake tin and level the top. Tie a double thickness of baking paper around the outside with string.
• Bake for 1.5 – 2 hrs until a skewer comes out clean. If the top is getting too dark, put a piece of foil over it. As soon as it is cool enough to touch, put a piece of foil tightly over the top and leave until completely cold - this softens the top of the cake. Remove from the tin and wrap in a double thickness of foil to store.
• Enjoy!

How to beat the festive bloat

We’re all prone to a little indulgence at Christmas, but rich food and overeating can play havoc with your digestion, leaving you bloated and uncomfortable. It’s not surprising - we consume on average 6,000 calories on Christmas Day alone! That’s nearly three times the recommended daily intake for women!

There are a variety of reasons why the holidays create more tummy troubles than the rest of the year: 

• You often eat more than you usually would, putting pressure on the digestive system.
• You might be drinking a lot more when you eat – whether it’s prosecco at a party or red wine on Christmas Day – and this dilutes stomach acid, making it harder to digest your food properly. 
• More rich, creamy foods than you’re used to can trigger heartburn or reflux or else make IBS symptoms worse. 

USE YOUR SENSES

The first step in the digestive process is often overlooked, but it’s a critical one. Known as the cephalic phase, it’s triggered when you see or smell food. You are literally whetting your appetite. 

When you start thinking about the lovely meal you are going to prepare, you are getting your digestive juices flowing. The enzymes in your saliva help you break down your food more easily. So, when the time comes, your body is ready to start digesting food before you have even cut the first slice – never mind actually put anything in your mouth.

It may sound like an incredibly simple step – and it is – but these days we are often so busy that we don’t make the time to think about our food in this way. If you find you’re always eating on the go, throwing a sandwich down your neck at your desk or having a TV dinner, this is a vital step you are missing out on. One trick is to be mindful and try and spend a few minutes thinking about your tasty lunch before you eat it to get the digestive juices going.

CHEW YOUR FOOD

Remember what Mum used to say? Chewing your food (the second phase of digestion) is key when it comes to good gut health. With proper chewing, you are mechanically breaking down the food into smaller pieces so that there’s a greater surface area and the digestive enzymes can get to work more easily, doing their job.

If you’re not chewing properly, it’s highly likely that you’re not digesting your food very well. And that means you won’t be absorbing the vital nutrients either. Not chewing also means that the food you eat takes much longer to break down, and, as it hangs around in your digestive system, it can start to ferment, causing uncomfortable wind, gas and bloating. 

Don’t worry about chewing a certain number of times – that all depends on what you are eating and various other factors. 

Instead, try this test: chew your food enough so that if someone asked you to spit it out, they wouldn’t be able to identify what it was. Another sign you need to chew more is if you start to see undigested food in your stools.

BALANCE YOUR STOMACH ACID

Sales for heartburn tablets are skyrocketing, because so many people wrongly assume that their digestive troubles are due to too much stomach acid. What nutritionists like me find more frequently in clinic is the total opposite! Getting older, stress and some over-the-counter medications can make your stomach acid levels drop to the extent that you don’t produce enough to digest food sufficiently.

Why is this important? The stomach acid you produce not only kills any bacteria in the food you are eating, it also breaks down the protein in your meal. If you’re not fully digesting the protein element in food, it can start to putrefy, creating gases that force open the oesophageal sphincter muscle (a type of ring muscle) and what little stomach acid there is can escape. So, the burning feeling, especially if accompanied by smelly gas, can be a sign your digestion isn’t working as well as it should be.

One solution is to have a teaspoon of apple cider vinegar before each main meal. It’s important you choose apple cider vinegar with the ‘mother’, rather than one you can buy in the supermarket (that’s for your chips).

Some people genuinely produce too much stomach acid and, if you try the apple cider vinegar trick and it seems to make things worse, you can neutralise the acid by taking a little bicarbonate of soda, stirred into water.

PLAN WHEN YOU WON’T EAT

As well as WHAT to eat, one of the things I find myself talking a lot about in clinic is NOT eating. It’s never truer than at this time of year.

It’s important to space out your meals, so the digestive system actually gets a chance to rest. This might require some self-discipline if your house is routinely full of bowls of nuts or towers of chocolate boxes. 

Eating no more than every 4 hours is a good benchmark to aim for, and it gives the body enough time to completely digest the previous meal and have a break before you put it to work again. Of course, there will be days when your eating routine falls out of whack, but don’t beat yourself up. Just get back on track the following day.

And if any of your symptoms are really bugging you, or lasting longer than expected, why not get in touch?

Bring the Hygge

There’s so much to love about the journey into winter. If you’re in the Northern Hemisphere, cold lashing rain might be the reality, but there are so many ways you can spin the next few months so they feel like a delight for the senses rather than a drain on your reserves. How? We need to take our lead from the Scandinavians, who have the joys of this entire season rolled into one gorgeous concept Hygge.

Hygge is the concept that might just help you feel a little calmer and more content as the nights get longer. And right now is the perfect time to slow down and focus on a little self-care.

 

What is Hygge?

Hygge (pronounced “hoo-gah”) is a Danish word that’s all about creating a warm, cosy atmosphere. Think soft lighting, comfy clothes, and a feeling of contentment as you relax with a cup of tea in hand. It’s all about slowing down and enjoying the simple pleasures in life. 

Now is the perfect time to open the door to a little hygge - as the colder months and the hustle and bustle of the holiday season approach, it’s easy for stress to creep in. Hygge offers you a way to manage that stress by creating little pockets of calm and comfort in your day-to-day life. It’s the perfect antidote to a busy, stressful winter. And what’s not to like curling up in front of a roaring fire - or under a heated blanket - with your latest novel?

So, how can you bring more hygge into your life this season? Hygge doesn’t have to be complicated. In fact, much of its beauty lies in the simplicity of it.

Here are 10 simple ways to introduce hygge into your life this winter 

1.Cosy space.

Add some soft lighting, blankets, and pillows to your living room or bedroom. It doesn’t take much, but it can completely change the feel of a space.

   

2. Warming drinks.

There’s something incredibly comforting about holding a warm mug in your hands. Herbal teas, a healthy hot chocolate, or even a simple cup of warm milk, are perfect for chilly evenings.

   

3. Candles everywhere.

Lighting a candle in the evening can create a lovely, relaxing atmosphere. The soft, flickering light works wonders for calming the mind. A good quality scented one might be a real feast for the senses. If you’re not a fan of a naked flame, you’ll find an array of gorgeous winter scents made for essential oil diffusers.

   

4. Comfort food.

It’s that time of year when hearty soups, slow-cooked stews, or a warm bowl of porridge is on the menu. Simple, nourishing meals are the ultimate in comfort and are perfect for the colder months. Comfort doesn’t have to mean unhealthy – check out my recipe section for ideas.

   

5. Digital detox.

Try switching off from screens for an hour or two in the evening. Without the constant buzz of notifications, you’ll be able to unwind and relax much more easily. It can feel like a hard habit to break if you’re the kind of person who struggles to watch the TV without also scrolling - but your mind will feel less cluttered when you take the plunge.

   

6. Snuggle up with a book.

There’s something beautifully hygge about curling up with a good book. It’s a simple pleasure that can bring a lot of joy. 

   

7. Connect with loved ones.

Hygge is all about togetherness, so make time to catch up with friends or family. Whether it’s in person or over a video call, those connections are so important for your wellbeing.

   

8. Mindful moments. 

Hygge encourages us to be present and appreciate the little things.  For you, that might mean savouring a cup of tea or watching the rain outside, take a few moments each day to just *be*.

   

9. Woolly socks and comfy clothes. 

There’s nothing better than changing into something cosy at the end of the day. Consider this your sign to yourself to some soft, cashmere socks or a warm jumper.

   

10. Winter walks. 

Although it might well be freezing outside, there’s no such thing as bad weather, only unsuitable clothing… So, wrap up in your favourite coat and head out for a stroll. Even on the coldest days, there’s something refreshing about being out in nature.

So, there you have it, and I hope you’re convinced. If you want a stress-free winter and to go ‘all in’ on the season, add hygge to the top of your to-to list.  I encourage you to try out one or two of these ideas and see how they help you feel more grounded and less stressed.

Remember, it’s okay to slow down and take time for yourself, especially as the holidays approach. Hygge is a reminder that self-care isn’t selfish—it’s necessary.