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The human gut is one of the most complex ecosystems on earth, housing trillions of microbes that influence digestion, immunity, mood, metabolism, and skin. But until recently, most gut tests only scratched the surface — giving you a limited snapshot rather than the full picture.

That’s why the [Microbiomix Metagenomic Mapping test](https://www.healthily.co.uk/tests/comprehensive-gut-health-check-microbiomix-metagenomic-mapping) is a game-changer. It is the most comprehensive gut health test on the market today, offering unparalleled depth, accuracy, and actionable insights.

👉 Order the Microbiomix Metagenomic Mapping gut health check [here](https://www.healthily.co.uk/tests/comprehensive-gut-health-check-microbiomix-metagenomic-mapping).

### Why Microbiomix Stands Apart
Unlike conventional stool tests that rely on cultures or limited PCR panels, the Microbiomix test uses advanced shotgun metagenomic sequencing. This technology maps over 28,000 microbial species — far more than any standard test.

What makes it the most comprehensive option available?

- __Widest microbial detection range:__ Bacteria, viruses, fungi, and parasites — including rare and unculturable species missed by other tests.
- __Functional insights:__ Goes beyond identifying microbes to reveal what they’re doing — from vitamin production to inflammatory pathways.
- __High accuracy:__ Detects at least 25% more DNA than older microbiome sequencing methods, ensuring nothing is overlooked.
- __Holistic overview:__ Incorporates digestion, inflammation, immune markers, and microbial balance — offering a full 360° view of gut health.

### The Value of Microbiomix

__1. Actionable Results You Can Trust__
When you invest in the most advanced testing method, you eliminate guesswork. The insights provided are detailed, evidence-based, and highly relevant to your health.

__2. A True Roadmap to Better Health__
Rather than generic advice, you’ll receive personalized dietary, lifestyle, and supplement recommendations rooted in the unique composition of your microbiome.

__3. Clarity for Complex Symptoms__
For those struggling with persistent bloating, IBS-like symptoms, fatigue, brain fog, or skin conditions, the test provides answers that other stool analyses may miss.

__4. Prevention and Long-Term Wellness__
Because it identifies subtle imbalances early, the Microbiomix test supports proactive care — reducing risk for chronic inflammation, metabolic disorders, and autoimmune conditions.

### Who Should Consider This Test?
This is the gold standard test for anyone serious about understanding and improving their gut health. It’s particularly valuable for:

- People with ongoing digestive symptoms
- Those managing autoimmune or inflammatory conditions
- Individuals with unexplained fatigue, skin issues, or mood imbalances
- Anyone seeking proactive, preventative insights into their long-term health

### Ready to Experience the Gold Standard?
When it comes to gut health testing, there is no more thorough or advanced option. The Microbiomix Metagenomic Mapping test is the most comprehensive test on the market — giving you the clarity, detail, and direction you need to take control of your health.

👉 Click [here](https://www.healthily.co.uk/tests/comprehensive-gut-health-check-microbiomix-metagenomic-mapping) to learn more and order the [Microbiomix Comprehensive Gut Health Check](https://www.healthily.co.uk/tests/comprehensive-gut-health-check-microbiomix-metagenomic-mapping)

Your gut holds the key to your well-being. With the most advanced test available, you can finally unlock it.

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The Microbiomix Metagenomic Mapping test is the most comprehensive gut health check available, detecting 28,000+ microbes with advanced sequencing to deliver clear, actionable insights for digestion, immunity, mood, and long-term wellness.

Microbiomix: The Most Comprehensive Gut Health Test on the Market

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When it comes to optimising your health, understanding the intricate biochemical processes in your body can be transformative. One critical yet often overlooked process is methylation — a biochemical mechanism essential for your body to function optimally. But what is methylation, and how can genetic methylation testing help you take control of your health?

### Understanding Methylation

Methylation is a biochemical process where a methyl group is added to molecules in your body. This process acts like a switch, regulating gene activity, enzyme functions, and other vital biological mechanisms. Think of methylation as a finely tuned system that impacts numerous functions, including:

- __Mood and Cognitive Health:__ Methylation directly impacts the balance of neurotransmitters like serotonin, dopamine, and noradrenaline, which regulate mood, stress, focus, and memory. For instance, serotonin influences feelings of happiness and calmness, while dopamine governs motivation and reward processing. An inefficient methylation cycle can result in neurotransmitter imbalances, potentially leading to anxiety, depression, brain fog, or memory lapses.
- __Immune Function:__ Methylation supports the production of immune cells and the regulation of inflammatory responses. Proper methylation ensures that immune cells function optimally, helping the body combat infections and prevent autoimmune conditions. Disruption of this process has been linked to an increased susceptibility to chronic inflammation and diseases such as rheumatoid arthritis and lupus.
- __Energy and Vitality:__ Methylation plays a key role in converting food into usable energy. It assists in the production of ATP, the primary energy currency of the body, by facilitating nutrient metabolism. Defects in methylation genes can disrupt this cycle, leading to chronic fatigue, low energy levels, and poor endurance.
- __Detoxification:__ Methylation is integral to the body’s detoxification pathways, particularly in the liver. It aids in neutralising and eliminating harmful substances, including environmental toxins, heavy metals, and metabolic by-products. Impaired methylation can lead to a build-up of these toxins, contributing to issues like fatigue, hormonal imbalances, and increased oxidative stress.
- __DNA Repair and Cellular Function:__ Methylation regulates gene expression by adding methyl groups to DNA, effectively turning specific genes on or off as needed. This ensures cells function properly and repair damage caused by factors such as oxidative stress and UV radiation. Efficient DNA repair mechanisms are essential for reducing the risk of diseases like cancer and for supporting overall cellular health and longevity.

### Your Body’s In-Built GPS

Think of methylation as your body's GPS or navigation system. Just like a GPS guides a car to its destination, methylation directs essential processes in your body to function effectively.

1. The __car represents your body__, which relies on fuel (nutrients) and guidance (methylation) to operate effectively.
2. The __GPS represents the methylation process__, ensuring your body's critical systems — like energy production, detoxification, immune responses, and DNA repair — are all directed to their proper destinations.
3. __Fuel is equivalent to nutrients__ like folate, B12, and other vitamins that "activate" the processes that methylation oversees.
4. __Checkpoints along the route represent cellular functions__. As you drive, the GPS helps you navigate multiple checkpoints, similar to how methylation helps your body turn genes on or off, detoxify harmful substances, and repair damage.
5. __Traffic jams or poor road conditions represent genetic variations__ (like MTHFR or CBS). If there's a malfunction in the GPS, the trip becomes inefficient or stalled, potentially leading to issues like fatigue, mood problems, or toxin buildup

By understanding methylation through this analogy, you can learn how to fine-tune your body's internal GPS.

### How Genetic Methylation Testing Can Help

Genetic methylation testing identifies variations in your DNA which influence the efficiency of your body’s methylation processes. These variations affect key genes involved in functions such as detoxification, energy production, and neurotransmitter regulation. By analysing these genetic variations, testing provides valuable insights into how your body manages these critical processes and identifies potential vulnerabilities.

Key genes analysed in methylation testing include:
- __MTHFR:__ This gene affects the conversion of dietary folate into its active form, methylfolate, which is essential for methylation. Variants in MTHFR can reduce this conversion efficiency, potentially leading to issues like low energy, elevated homocysteine levels, or mood disturbances.
- __COMT:__ This gene regulates the breakdown of stress hormones and neurotransmitters such as dopamine and noradrenaline. Variants in COMT may lead to challenges in managing stress or maintaining mental clarity.
- __MTR and MTRR:__ These genes impact vitamin B12 metabolism, which is critical for efficient methylation. Variations can disrupt B12 usage, affecting energy production and detoxification.
- __CBS:__ This gene influences sulphur metabolism and detoxification. Variants in CBS may alter how your body processes sulphur-containing compounds.
- __PEMT:__ Defects in this gene can lead to liver fat accumulation, strain the body’s methylation system, and increase the need for dietary choline. These changes may contribute to liver disease, metabolic issues, and cardiovascular risks.
- __MTHFD1:__ Defects in this gene can significantly impact folate metabolism which is critical for DNA synthesis, repair, and methylation. This can result in elevated homocysteine levels (increasing cardiovascular risk), higher cancer risk, and neurological problems such as cognitive decline.

Genetic methylation testing examines multiple genes as a system, rather than focusing only on a single gene (such as MTHFR). This approach reveals how your genes work together, helping to identify specific needs and opportunities for intervention. 

### Maximising the Benefits of Genetic Methylation Testing

Genetic methylation testing provides a comprehensive understanding of how your unique genetic makeup interacts with your lifestyle, allowing you to implement tailored strategies to optimise your health and wellness. By identifying specific genetic variations, you can take actionable steps across various areas of your health:

- __Personalised Nutrition:__ Tailor your diet to focus on nutrients your body processes efficiently. For instance, individuals with certain genetic variants may benefit from active forms of folate or B12. healthily offers consultations with a genetics-trained dietician to developer tailor made meal plans specific to your genotype.
- __Targeted Supplementation:__ Use supplements designed to address inefficiencies in your methylation pathways. For example, certain genetic variations may require specific forms or dosages of vitamins to ensure optimal health. healthily offers personalised supplement prescriptions with a DNA Nutrition Assessment.
- __Mental Clarity:__ Understand how your genes influence neurotransmitter balance and focus on strategies to enhance mood, memory, and cognitive function. Testing provides actionable insights to improve brain health and reduce brain fog.
- __Detoxification:__ Optimise your body’s ability to eliminate toxins by identifying genetic factors that impact detox pathways. This could involve dietary adjustments, lifestyle changes, or targeted supplements to support liver function and overall detox efficiency.
- __Lifestyle Adjustments:__ Gain insights into how factors such as stress, sleep, and toxin exposure affect your methylation cycle. Adjusting these lifestyle elements can improve your overall wellness.
- __Longevity and Disease Prevention:__ Proactively address genetic predispositions to chronic conditions, such as cardiovascular disease or cancer, by implementing measures to support heart health, immune function, and healthy aging.
- __Ongoing Monitoring:__ Health evolves over time, and regular follow-up testing is vital to track and fine-tune your interventions. Whilst genetic methylation testing provides valuable insights into your body’s potential, your genes are only part of the picture — they reveal your blueprint, but not necessarily how your body is functioning in real time.

### Who Should Consider Methylation Testing?

- Individuals looking to enhance their quality of life and overall wellness.
- Those aiming to improve longevity through targeted health interventions.
- People experiencing unexplained symptoms such as fatigue, brain fog, or mood disturbances.
- Anyone with a family history of chronic conditions like cardiovascular disease, cancer, or autoimmune disorders.
- Individuals striving to optimise their health and be the best version of themselves every day.

As the [Genetic Methylation Check](https://www.healthily.co.uk/tests/genetic-methylation-check) is a non-invasive cheek swab test, it is suitable for people of all ages.

### The Bottom Line

Methylation is a cornerstone of health, bridging the gap between genetic potential and day-to-day wellness. By understanding your methylation profile, you can implement targeted interventions to unlock your body's full potential. Ready to take the first step? Discover i-screen’s genetic methylation testing and transform your health today.


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When it comes to optimising your health, understanding the biochemical processes that power your body can be a game-changer. One such process is methylation—a critical function that occurs in every cell of your body. 

How Genetic Methylation Testing Can Enhance your Wellness Journey 

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Our DNA is a fascinating blueprint, holding the instructions that shape everything from the colour of our eyes to how we process nutrients. But how much do you know about the role your genes play in your overall health? Here we’ll explore the basics of genetics, how your DNA influences your well-being, and how understanding your unique genetic code can empower you to make informed lifestyle choices towards a healthier you.

### What are Genes?
Genes are segments of DNA that carry instructions for making proteins, the building blocks of your body. Think of them as the instruction manual for your body’s functions, influencing traits like metabolism, hormone production, and stress response. Everyone inherits two copies of each gene - one from each parent - making your genetic makeup uniquely yours.
Your genes are passed down from your parents, which means you inherit traits (and potential health risks) from your family. For example, you might inherit a predisposition for high cholesterol or an ability to efficiently metabolise certain vitamins. These inherited traits come from combinations of genetic variants, some of which may have protective effects, while others could increase susceptibility to certain conditions. 

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### Your Genes Aren’t Your Destiny
While your genetic code is fixed, its influence isn’t set in stone. Environmental factors like diet, exercise, stress, and sleep can significantly impact how your genes express themselves - a concept known as epigenetics. This means you have the power to make choices that support your genetic strengths and counteract potential weaknesses. Additionally, not all genetic predispositions are "bad" - many inherited traits offer advantages. For instance, certain genetic variants may enhance athletic performance, improve your ability to adapt to stress, or make you more resilient to environmental toxins. 

For instance, studies suggest that living a __healthy lifestyle can greatly lower the risk of heart disease, even for people with a high genetic risk__. For example, those with the highest genetic risk who followed at least three healthy lifestyle habits reduced their risk of heart disease by about 46% compared to those with unhealthy habits1. However, this doesn’t mean all genetic risks can be reduced equally, as the effects depend on the specific genes and lifestyle factors involved.

### Understanding Genetic Variants
Genetic labels like A, G, C, and T represent the four building blocks of DNA: adenine (A), guanine (G), cytosine (C), and thymine (T). These molecules are called nucleotides, and they pair up in specific ways to form the rungs of the DNA "ladder", where A pairs with T, and C pairs with G.

The sequence of these nucleotides in your DNA determines the instructions your body follows to build proteins that perform countless biological processes. When you receive genetic test results, you might see combinations like AA, AG, or GG. These refer to the two copies of a gene you inherit - one from each parent. These two-letter labels indicate which versions of a gene you have at a specific location in your DNA, known as a single nucleotide polymorphism (SNP). These small variations are incredibly common - about 10 million SNPs are estimated to exist in the human genome. 

The vast majority of SNPs occur in non-coding regions of DNA - areas that do not directly influence the production of proteins. These are often considered "neutral" variations, with no measurable impact on health or function. However, when SNPs occur in coding regions (genes) or regulatory areas, they can influence how genes are expressed or how proteins function.

When interpreting genetic results, you may come across terms like wild-type, heterozygous, and homozygous:
- __Wild-Type (i.e. AA):__ This is the "normal" or most common version of a gene in a population. It often indicates typical function with no known alterations in the gene sequence that affect health or biological processes.
- __Heterozygous (i.e. AG):__ You have one normal copy and one mutated (variant) copy of a gene. Depending on the gene, this might result in partial changes to its function. For example, you may still produce a functional protein, but at a reduced level or with altered activity.
- __Homozygous (i.e. GG):__ You have two mutated copies of the gene, which can amplify the effect of the variant. This may significantly impact how the gene - and the protein it produces - functions. In many cases, homozygosity can result in more pronounced traits or risks compared to heterozygosity.

As an example, for genetic mutations linked to lactose tolerance, being heterozygous might mean you can digest small amounts of lactose, while being homozygous might result in complete intolerance due to reduced function of the enzyme produced. 

### Why Your DNA Matters
Understanding your genetic predispositions gives you a powerful tool for tailoring your diet and lifestyle, as well preventative care strategies. Armed with this information, you can make choices that align with your genetic strengths, mitigate potential weaknesses, and pave the way for a healthier, more vibrant life. For example, studies have shown that individuals who tailor their diets based on genetic testing lose __33% more weight on average__ than those following a standard diet plan.

Your genes are the starting point for your health journey - not the destination. Understanding the genetic "hand" you've been dealt empowers you to make informed decisions about your health and turn potential risks into opportunities for proactive management. Explore how understanding your DNA can empower you to make smarter, more personalised choices for a healthier, happier life with our [myDNA Comprehensive Health Report](https://www.healthily.co.uk/tests/mydna-comprehensive-health-report).

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Find out how to unlock the secrets of your DNA. Discover how genes shape your health and make informed choices for a healthier you.

Unlocking the Power of Your DNA: Understanding Genetic Variants

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## Taking Care of Your Vaginal Health: Optimising the Vaginal Microbiome

Vaginal dysbiosis, or an imbalance in the vaginal microbiome, can lead to a variety of uncomfortable symptoms and health issues for women. Fortunately, there are several effective strategies for managing vaginal dysbiosis and promoting optimal vaginal health.

### Screening and Diagnosis
It is important for healthcare providers to screen for vaginal dysbiosis in women who are symptomatic or at high risk, such as those who are pregnant or have a history of sexually transmitted infections. Diagnosis is typically made through clinical evaluation and laboratory testing, such as vaginal pH and microscopic examination of vaginal fluid.

### Treatment Options
Treatment for vaginal dysbiosis depends on the specific condition present. For bacterial vaginosis, the most common vaginal infection, antibiotics such as metronidazole may be prescribed. For vulvovaginal candidiasis, antifungal medication such as fluconazole or topical agents may be recommended. However, it is important to note that antibiotic and antifungal medications can disrupt the vaginal microbiome and may not be effective for all women.

There are several non-pharmacologic treatment options that may be appropriate be used alone or in conjunction with medications. These include:

__Probiotics__ - Probiotics are beneficial bacteria that can help to restore the vaginal microbiome. Specifically, lactobacillus strains such as Lactobacillus crispatus and Lactobacillus jensenii have been shown to be particularly effective. Probiotics can be taken orally or used topically in the form of suppositories or vaginal capsules. Of course, probiotic foods are also important - we'll discuss this further below.

__Prebiotics__ - Prebiotics are non-digestible food ingredients that promote the growth of beneficial bacteria in the gut and vagina. Examples include inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS). 

__Lifestyle modifications__ - Certain lifestyle factors can improve vaginal health. These include maintaining good hygiene practices, avoiding douching, using non-irritating hygiene products, wearing breathable underwear and avoiding tight-fitting clothing, and engaging in safe sex practices.

### A nutritionist perspective
While a nutritionist may not be the primary healthcare provider for treating dysbiosis of the vaginal microbiome, they can provide recommendations for a healthy diet that can support the growth of beneficial bacteria in the vagina. Some dietary factors that may impact the vaginal microbiome include:

__Probiotic-rich foods__ - Consuming foods that are rich in probiotics can help improve the balance of bacteria in the vagina. Examples of probiotic-rich foods include long-fermented sourdough bread, brine cured olives, yoghurt, kefir, pickles, kimchi, sauerkraut, tempeh, natto and miso.

__Fibre-rich foods__ - A diet high in fibre can help promote the growth of beneficial bacteria in the gut, which in turn may positively impact the vaginal microbiome. Examples of fibre-rich foods include whole grains, fruits, vegetables, nuts, seeds and legumes. If you find you respond negatively to high fibre foods, this may indicate a gut microbiome imbalance such as bifidobacterium deficiency - in this case, you may wnat to try supplementing with a broad spectrum probiotic and a digestive enzyme containing cellulase for 2 weeks - then reintroduce high fibre foods. You may also wish to consider testing your gut [microbiome](https://www.healthily.co.uk/tests/microbiome-test).

__Avoiding processed foods__ - Processed foods, which are often high in sugar and refined carbohydrates, can disrupt the balance of bacteria in the gut and potentially impact the vaginal microbiome. For example: Candida, a yeast present in the vaginal canal, thrives on a high carb/sugar diet. Candida causes minimal issues when in lower numbers, however when overgrown, candida may cause vaginal thrush, jock itch and may heighten sensitivity to creams, soaps, perfumes and synthetic fibres. 

__Adequate hydration__ - Drinking plenty of water and other hydrating fluids can help flush out harmful bacteria and promote the growth of beneficial bacteria in the vagina. This also helps to promote healthy bladder function and help prevent cystitis. Don't forget your hydrating foods also such as cucumber, watermelon, celery, apples, iceberg lettuce - whilst these are your super-hydrators, all fruits and veggies improve hydration unless they have been roasted or dehydrated (which removes the water from them). 

It is important to note that while dietary changes can have a positive impact on the vaginal microbiome, they should not replace medical treatment.

### Conclusion
Vaginal dysbiosis can cause significant discomfort and can increase the risk of other health issues for women. However, with proper screening, diagnosis, and management, most women can achieve optimal vaginal health. By incorporating both pharmacologic and natural treatment options, healthcare providers can offer women a comprehensive approach to managing vaginal dysbiosis. Remember, it is important to consult with a healthcare provider before starting any treatment regimen.

Take control of your vaginal health with healthily's simple [Vaginal Microbiome](https://www.healthily.co.uk/tests/vaginal-microbiome-test) Check.

Learn how to optimise your vaginal microbiome for better health. Tips for maintaining pH, avoiding irritants, and promoting healthy bacteria.

Taking Care of Your Vaginal Health: Optimising the Vaginal Microbiome

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### The Mysterious World of the Vaginal Microbiome

The human body is a complex ecosystem of microorganisms that interact with each other to maintain our health. The vaginal microbiome is one such ecosystem that plays a crucial role in maintaining women's reproductive health. The vaginal microbiome consists of a diverse range of bacteria, fungi, and viruses that interact with each other to maintain a delicate balance, protecting against infections and promoting fertility.

An imbalance in the vaginal microbiome can lead to various health issues, including bacterial vaginosis (BV), urinary tract infections (UTIs), and sexually transmitted infections (STIs). These conditions can have a significant impact on a woman's quality of life and overall health. Fortunately, advances in medical technology have led to the development of new diagnostic tools that can help identify and manage these conditions more effectively.

One such diagnostic tool is vaginal microbiome testing. This technology uses next-generation sequencing techniques to identify and quantify the various microorganisms present in the vaginal microbiome. This provides health professionals with a more comprehensive understanding of the vaginal ecosystem and can help diagnose and manage various women's health conditions.

Here are some ways in which vaginal microbiome testing can be clinically useful:

### Diagnosis of bacterial vaginosis (BV)
BV is a common vaginal infection characterised by an overgrowth of anaerobic bacteria and a decrease in the number of lactobacilli, the bacteria that help maintain a healthy vaginal environment. BV can lead to a range of symptoms, including vaginal discharge, itching, and odour. Vaginal microbiome testing can help identify the specific microorganisms responsible for BV, which can aid in the accurate diagnosis and treatment of the infection.

### Prediction of preterm birth
The vaginal microbiome plays a crucial role in maintaining a healthy pregnancy, and alterations in its composition have been associated with preterm birth. Vaginal microbiome testing in the second trimester of pregnancy can help predict the risk of preterm birth, enabling health professionals to implement preventive measures and improve pregnancy outcomes.

### Diagnosis and management of recurrent UTIs
Recurrent urinary tract infections (UTIs) are a common problem in women, and their treatment remains a challenge for health professionals. The vaginal microbiome plays a crucial role in protecting against UTIs, and an imbalance in its composition can lead to an increased risk of UTIs. Vaginal microbiome testing can help identify the specific microorganisms responsible for recurrent UTIs, which can aid in the development of targeted treatment strategies.

Overall, vaginal microbiome testing is a promising diagnostic tool that can provide health professionals with a more comprehensive understanding of the vaginal ecosystem. Its usefullness has been demonstrated in the diagnosis and management of various women's health conditions, including bacterial vaginosis, preterm birth, and recurrent UTIs. Further research is needed to determine the optimal use of vaginal microbiome testing in clinical practice and its potential to improve women's health outcomes.

Advances in medical technology have enabled health professionals to gain a better understanding of the human microbiome, including the vaginal microbiome. Vaginal microbiome testing is one such technology that can provide valuable insights into the vaginal ecosystem, aiding in the diagnosis and management of various gynecological conditions. As research continues to shed light on the intricacies of the vaginal microbiome, we can expect further advancements in this field that will help improve women's reproductive health and quality of life.

Take care of your vaginal health with healthily's simple [Vaginal Microbiome Check](https://www.healthily.co.uk/tests/vaginal-microbiome-test).

Women's health is influenced by the complex ecosystem of the vaginal microbiome. Testing this ecosystem can help diagnose and manage conditions like bacterial vaginosis and recurrent UTIs, improving women's health outcomes.

Exploring the Hidden World of the Vaginal Microbiome

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## The Menstrual Cycle and Mood: Understanding the Phases and Potential Impact on Women's Health

The menstrual cycle is a regular process that occurs in women of reproductive age. It involves the release of an egg from the ovary, preparation of the uterus for pregnancy, and shedding of the uterus lining if pregnancy does not occur. But did you know that the menstrual cycle can also affect a woman's mood? Let's take a closer look at the different phases of the menstrual cycle and their potential impact on mood.

### Phase 1: Menstruation
The menstrual cycle begins with menstruation, which is the shedding of the uterus lining. This phase typically lasts between three to seven days and is marked by a drop in levels of oestrogen and progesterone, which can lead to mood changes such as irritability, fatigue, and sadness. Some women may also experience physical symptoms such as cramps and bloating, which can further affect their mood.

### Phase 2: Follicular Phase
After menstruation, the follicular phase begins. This phase typically lasts between seven to 14 days and is marked by rising levels of oestrogen, which can lead to feelings of energy and positivity. This is also the phase when the follicle in the ovary develops and prepares to release an egg. However, some women may experience mood swings or anxiety during this phase, which may be due to fluctuations in oestrogen levels.

### Phase 3: Ovulation
Ovulation occurs when the mature follicle releases an egg. This phase typically lasts for one to two days and is marked by a surge in luteinising hormone (LH) and rising levels of oestrogen, which can lead to increased sexual desire and confidence. Some women may also experience mood swings or anxiety during this phase, which may be due to hormonal changes.

### Phase 4: Luteal Phase
After ovulation, the luteal phase begins. This phase typically lasts between 10 to 14 days and is marked by the release of progesterone, which can lead to feelings of relaxation and calmness. Progesterone also helps prepare the uterus for pregnancy. However, some women may experience premenstrual syndrome (PMS) symptoms during this phase, such as irritability, anxiety, and depression. These symptoms may be due to the hormonal changes that occur during the luteal phase.

Understanding the menstrual cycle and its potential impact on mood is important for women's health and well-being. If you have questions or concerns about your menstrual cycle or mood, talk to your healthcare provider. They can provide guidance and support to help you manage any symptoms or concerns.

In addition to testing, there are also some self-care strategies that may help manage mood changes during the menstrual cycle. These include:

- Getting regular exercise, which can help boost mood and energy levels.
- Eating a balanced and healthy diet, which can help regulate hormones and manage physical symptoms.
- Practicing relaxation techniques such as meditation, yoga, or deep breathing, which can help reduce stress and anxiety.
- Getting enough sleep, which is important for overall health and well-being.

The menstrual cycle can have a significant impact on a woman's mood, with different phases potentially leading to different mood changes. By understanding the menstrual cycle and its potential effects on mood, women can better manage their health and well-being throughout the month.

Understand your hormones with healthily's simple [Female Hormone Check](https://www.healthily.co.uk/tests/progesterone-test).

young-woman-in-scarf-in-sunlight-i-screen1 (1)

The menstrual cycle is a complex physiological process that occurs in women of reproductive age, and it is regulated by hormonal changes. It involves several phases, each with distinct hormonal changes and impacts on mood, fertility, and overall health.

The Menstrual Cycle and Mood: Understanding the Phases and Potential Impact on Women's Health

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### COVID-19 tests for travel

With travel now possible, many are hoping to enjoy holidays once again. Some countries are asking for COVID-19 negative test results as proof for entry. We are offering COVID-19 testing for those going on holidays, business travel or if you like to know whether you have the infection.

These tests are done via Polymerase Chain Reaction (PCR) which is the current gold standard method for detecting the virus (SARS-CoV-2) that causes COVID-19.

We have the [nasal/throat swab test](https://www.healthily.co.uk/tests/covid-swab-test) available which can be sent directly to your home or office. 
You will not need to have contact with anyone else while you perform the test.  The test can then be returned directly to the laboratory.

For the [nasal/throat swab](https://www.healthily.co.uk/tests/covid-swab-test) you will need to take a swab from your nose or throat as per instructions sent. 

The laboratories used to analyse the results are all UK accredited.

The tests will not detract from NHS testing.

For any positive result, we are required to notify Public Health England.

An additional [medical certificate](https://www.healthily.co.uk/tests/covid-medical-certificate) for travel can be purchased confirming a negative test if required.

More information about the test and how you can order can be found in the links below:

- [Nasal/throat swab test](https://www.healthily.co.uk/tests/covid-swab-test)

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With travel now possible, many are hoping to enjoy holidays once again. Some countries are asking for COVID-19 negative test results as proof for entry.

COVID-19 tests for travel

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### Gut feeling

It is said that the lines on your face tell the stories of where you've been, but the microbes in your gut may paint a more visceral picture. Since the day you were born, an entire ecosystem of microorganisms has been colonising your gut - it's purpose to not only optimise its productivity, but also regulate your mood, your weight and even your immune system. While trillions of bacteria living inside you may sound like the stuff of nightmares, this "microbiome" is essential to survival. Dubbed by scientists as the 'forgotten organ', the secrets of the microbiome are captivating the medical community and data scientists around the world.

So, here's what you need to know about your microbiome:

### 1. Your gut contains 2kg of microorganisms!
Your gut contains trillions of microbes - mostly bacteria, but also viruses, fungi and other critters you may never have heard of. The make-up of your gut flora is as unique to you as your fingerprint with each of us harbouring hundreds of species of different microbes. One third of your microbiome is common to most people, whilst the rest is specific to you based on your age, diet, lifestyle and environment.

### 2. Helping you get the most out of your food
Let's face it bacteria have a bad reputation, but not all bacteria are pathogenic. A host of good bacteria and other microorganisms carry out important nutritional work that your body can't do itself - like extracting nutrients from food, processing fibre, and making essential vitamins. In fact there's growing evidence that conditions like obesity and diabetes may have roots in our gut flora.

### 3. Keeping out toxins
Your gut is lined with a layer of mucous which protects you from invasion by microbes and toxins. When good bacteria break down fibre, they produce special chemicals which help to maintain the integrity of the gut lining. A breach in this gut barrier function may contribute to numerous conditions such as Parkinsons, autism and even obesity.

### 4. Keeping unwelcome microbes in check
A thriving population of good bacteria help keep pathogenic microbes and fungi at bay by competing for nutrients and places to colonise. Unfortunately a dose of antibiotics indiscriminately kills off the good as well as bad bacteria, disrupting the balance of the microbiome, and leaving the door open for bacterial and yeast overgrowth. 

### 5. Your gut controls your mood
Your gut has its own nervous system and actually contains more neurotransmitters than the brain! The gut produces about half of your body's calming hormone dopamine, and around 95% of the mood hormone serotonin. Your microbiome has a profound effect on the way your mind works, and low levels of certain types of gut bacteria have been linked to depression and anxiety.

### 6. Ironically your gut bacteria provide immunity 
The gut wall contains 70% of the cells that make up the immune system! Suddenly it's not such a leap to see that autoimmune diseases such as thyroid disease and allergies could be related to your gut health. By communicating with immune cells, the gut microbiome can control how your body responds to inflammation and infection.

### 7. Your Mum's bacteria are with you for life
When babies are born, their guts get their first dose of bacteria as they pass through the birth canal, and subsequently from the mother's breast milk. Your gut microbiome is established by the time you're 3 years old - and whilst you're born 100% human, you will be 90% microbial by the time you die!

### 8. Diversity is a key strategy in preventing disease
A balanced microbiome is important for good health, and studies have shown that healthy people have more microbial diversity in their guts. Sadly the modern diet, as well as widespread use of antibiotics and emulsifiers used in food manufacturing have reduced the diversity of our microbiomes. Dysbiosis (an unhealthy imbalance in the gut microbiome) affects not only bowel function, but can also lead to inflammatory and autoimmune conditions such as rheumatoid arthritis, chronic fatigue and even mental health problems. 

### 9.You can't fix your gut flora with a probiotic 
The microbiome is a feat of ecological engineering, and use of probiotics has been likened to trying to restore a rainforest with a packet of grass seed... The microbiome can be disrupted by a number of lifestyle and environmental factors including medications and antibiotics, chronic constipation, stress and diet. Somewhat anticlimactically, the best way to maintain a healthy microbiome is through positive lifestyle changes like fixing your diet (fibre, fibre, fibre), getting more exercise and reducing your stress levels.

Perhaps more interesting is the growing popularity of the "faecal transplant" - this fascinating procedure involves transferring faeces from one person's intestines into another's. Though unsavoury, faecal transplants may be successful in curing stubborn infections of particularly nasty bacteria, and in treating inflammatory bowel diseases such as Crohn's. Stool banks that screen and collect faecal donations are now popping around the globe. 

### 10. Optimising your microbiome is a key strategy in preventing disease 
As you read this, many of the bacteria in your gut are working overtime to keep your body in good shape. Every day our labs analyse the microbiomes of hundreds of individuals, looking for evidence of an imbalance or dysbiosis of the gut flora. These unique insights are used by nutritionists and integrative health professionals to inform the development of personalised diet and lifestyle plans to help you improve and diversify your microbiome. 

### Microbiome Check

healthily's [Microbiome Check](https://www.healthily.co.uk/tests/microbiome-test) is a home stool test kit that provides unique insights into your gut flora. The [Microbiome Check](https://www.healthily.co.uk/tests/microbiome-test) will reveal if you have overgrowths of unhelpful or pathogenic bacteria, or deficiencies in important beneficial bacteria. This comprehensive digestive screen will also look for evidence of any parasites or yeasts that may be irritating your gut. healthily's in-house medical and nutritional professionals will explain what your results mean, and provide recommendations to help you get your health back on track - it's all part of the service.

Unlock the secrets of your microbiome, and take a more progressive approach - transform your health and optimise your wellbeing from the inside out. 


### Meet Dr Michael Webberley (MBChB MD FRCP)

Dr Webberley is a gastroenterologist who spent 10 years as Lead Gastroenterologist and Clinical Director with the National Health Service in the UK. Mike is passionate about preventive health, combining insights from both traditional and integrative medicine to provide more a holistic patient experience.

Dr Webberley has developed a series of gut health checks designed to help you unpack your mystery gut, and provide you with key insights to help you restore and optimise your health. Refer to our gut health [blog](https://www.healthily.co.uk/blog/gut-health) for more information.

### Meet Jennifer May (Adv.Dip. NutMed, ATMS)

Nutritional medicine is the study of the relationship between food and a healthy body. It involves analysing how nutrients are processed, stored and discarded by your body, and explores how what you eat affects your overall well-being. Jennifer, consults on a variety of health issues including hormonal, digestive, cardiovascular, immune, and blood glucose related conditions. Her key interest is helping people recover from stress, food intolerance and chronic illness. Find out more about Jennifer's work in her [blog](https://www.healthily.co.uk/blog/clinical-nutrition).

### Want to know more?

[Reach out](https://www.healthily.co.uk/app/contact) to the team for more information about our wide range of gut health checks.

Forgotten_organ_blog_feature

An entire ecosystem of microorganisms lives in your gut - it's purpose not only to optimise its productivity, but also regulate your mood, your weight and even your immune system. This "microbiome" is essential to survival. 

The forgotten organ - the thriving population that lives in your gut

Vitamin D Blog banner

Winter is well upon us down under. When the cold and grey weather settles in, summer can feel like a distant memory and our moods can feel like they're riding a rollercoaster. 

For some, SAD (which has been on a hiatus in the warmer months) can throw itself back into our lives. SAD is the acronym for Seasonal Affective Disorder, a form of depression that usually begins in autumn and continues through the winter months. It is believed to affect up to 10% of the population. Symptoms include feeling sad or anxious, fatigue, concentration problems, irritability and feelings of guilt and hopelessness.

### The role of sunlight
Although the exact cause of SAD isn't clear, a number of studies suggest it may be triggered by lack of sunlight. One hypothesis is that reduced sunlight exposure interferes with the body's biological clock that regulates mood, sleep and hormones. A perhaps more compelling theory is the fluctuation in vitamin D levels with the changing seasons in response to the amount of sunlight. The sun plays a vital role in helping the body to absorb vitamin D. 

"*Vitamin D is activated through a reaction between UV rays and cholesterol in the skin,*" explains healthily's Nutritionist and Lifstyle Medicine Practitioner [Jennifer May](https://www.healthily.co.uk/blog/clinical-nutrition), "*levels are typically at their peak during summer months, and drop off during winter which is when people are typically most at risk for a deficiency.*"

### Why is Vitamin D important?
"*Vitamin D regulates the immune system, helps with optimising cell differentiation (which is important for cancer prevention), helps the intestines absorb calcium and magnesium for strong muscles and bones, and helps to regulate mood through production of the neurotransmitters dopamine and serotonin.*" explains Jennifer, "*A lesser known fact is that Vitamin D is actually a steroid hormone that plays a key part in regulating sex hormones for optimum fertility and virility.*" 

### Am I at risk of deficiency?
You may be at a greater risk of vitamin D deficiency if you stay mostly indoors for health, work or other reasons, have naturally dark skin, or avoid the sun for skin protection or due to medical reasons. Where you live is also a factor - our Tasmanian Medical Laboratory reports that 60% of Tasmanians present with a vitamin D deficiency at the end of winter.

### Combating SAD - the Winter Blues
Here's what Jennifer has to say about boosting those vitamin D levels:
- Increase your exposure to sunlight, but be sure to follow safe sun guidelines - speak to your GP if you're not sure what's safe for you. Even if it doesn't look that sunny outside you can still get valuable Vitamin D, so do what you can to spend as much time outside and keep up regular exercise. 
- Top up your vitamin D levels through dietary sources during winter - vitamin D rich foods include dairy products (particularly cheese), egg yolks, and oily fish such as tuna, mackerel and salmon. Many of us actually start to crave more of these foods during these colder months.
- Consider a vitamin D supplement - talk to your GP or pharmacist about which supplement may be right for you.

Concerned you may have a vitamin D deficiency? Finding out is easy with a simple blood test - see healthily's [Vitamin D Check](https://www.healthily.co.uk/tests/vitamin-d-test) for more details.

Winter, SAD or whatever the reason - if you need help or know someone else who may, you can find the support needed at one of many helplines listed on [Beyond Blue](https://www.beyondblue.org.au/get-support/national-help-lines-and-websites). 

Adapted from a post originally published in May 2017 as 'Cracking the SADs' 

Beat_the_blues_blog_feature

Winter is well upon us down under. When the cold and grey weather settles in, summer can feel like a distant memory and our moods can feel like they're riding a rollercoaster. 

Cranking your Vitamin D levels can help beat the Winter Blues

Get Health Blog Banner

### What is Irritable Bowel Syndrome?

There are medical explanations and labels for many gut problems, but the big exception is Irritable Bowel Syndrome (IBS). IBS is typically diagnosed when all the standard tests come back negative. IBS is a 'syndrome' rather than a 'disease', meaning it's a collection of symptoms that often go hand-in-hand, but which frustratingly aren't actually attributable to a specific disease.

IBS affects more than 20% of individuals with a long list of awkward symptoms that include abdominal pain, cramping or discomfort, bloating, diarrhoea and/ or constipation, mucus, excess wind, and indigestion. Only recently have we begun to decode the mysteries of IBS. Whilst we don't yet know exactly what causes it, a number of underlying factors have been put forward, which range from genetics, the immune system, infections and the microbiome, to diet, stress and even mental health.

### Meet Dr Michael Webberley (MBChB MD FRCP)

![Dr Michael Webberley](//images.contentful.com/vd2mbykddgpu/1MKmESTwW8Wq8SOwM64oW2/eceb09f0b0ced9ef720c4c960f45f37f/Dr_Michael_Webberley.jpg)
Dr Webberley is a gastroenterologist who spent 10 years as Lead Gastroenterologist and Clinical Director with the National Health Service in the UK. Mike is passionate about preventive health, combining insights from both traditional and integrative medicine to provide more a holistic patient experience.

Dr Webberley has developed a range of health checks designed to help you unpack your mystery gut, and provide you with key insights to help you restore and optimise your health.

### Gut Health Check

Since many gut disorders have similar symptoms to IBS, ruling out a more serious underlying gut disease is an important first step in troubleshooting the irritable bowel. This comprehensive panel of tests screens for all the usual suspects to help rule out an underlying gut disease. This combination of stool tests and blood tests screens for nutrient malabsorption, parasites, coeliac disease, bowel cancer, pancreatic function, inflammation, metabolic function, and also includes a full blood count to check for signs of anaemia or recent infection. If you're suffering from symptoms of IBS and are not sure where to start - the Gut Health Check is for you.

### Coeliac Check

Coeliac disease is an autoimmune disorder where exposure to gluten triggers a severe immune response that causes inflammation of the lining of the small intestine, and can cause severe digestive problems. It affects 1 in 70 Australians who are mostly diagnosed in adulthood. This [Coeliac Check](https://www.healthily.co.uk/tests/coeliac-test) blood test screens for antibodies to tissue transglutaminase and gliadin. If you have a family history of autoimmune disease such as thyroid disease, diabetes or rheumatoid arthritis, then you should consider screening for coeliac disease.

### Parasite PCR Check

Some gut problems can be a consequence of an undetected gut infection. Research indicates that a significant number of irritable bowel syndrome cases could actually be due to undiagnosed gut pathogens such as Blastocystis hominis and Dientamoeba fragilis. This [Parasite PCR Check](https://www.healthily.co.uk/tests/parasite-test) stool test uses cutting edge multiplex PCR technology to look for the genetic fingerprint of a wide range of gut pathogens. Gut parasite infections are surprisingly common, and have been found to aggravate and even trigger Hashimoto's thyroiditis (a thyroid autoimmune condition).

### FODMAP Check

FODMAPs are naturally occurring sugars found in milk and dairy products, fruits and vegetables, cereals and processed foods. These dietary sugars are poorly absorbed in the gut and in some people can cause symptoms of irritable bowel syndrome. FODMAP breath tests, which you can do in the comfort of your own home, uses innovative technology to diagnose FODMAP malabsorption, the most common of which is lactose intolerance.

### SIBO Check

If the small intestine becomes overgrown with bacteria it can lead to malabsorption of key nutrients and symptoms of irritable bowel syndrome. This type of bacterial overgrowth is a known complication of medicines used to treat gastric reflux. SIBO (small intestine bacterial overgrowth) is also thought to be a possible factor in some cases of fibromyalgia and chronic fatigue syndrome. Breath tests are considered first line interventions in the diagnostic workup of IBS symptoms and are recommended before changing your diet which can have adverse effects on gut microflora.

### Helicobacter Pylori Check

H. pylori is a bacteria that infects the stomach, and is now known to be a major cause of peptic ulcer disease. One third of Australians are believed to carry the bug, but many don't realise they have it. H. pylori can damage the stomach's lining making it more vulnerable to stomach acid, and those infected are more likely to develop stomach inflammation and more serious conditions such as peptic ulcers and even stomach cancer. Unlike a blood test, this [Helicobacter Pylori Check](https://healthily.co.uk/tests/helicobacter-pylori-breath-test) breath test can tell you if you have an active h.pylori infection.

### Microbiome Check

The gut microbiome refers to the array of microorganisms that live in your gut (over 2kg of  microorganisms in fact!). While bacteria in your gut may sound like a bad thing, they are mostly beneficial and essential for good health. The microbiome is influenced by diet, environment, exposure to antibiotics and chemicals, as well as infections. Dysbiosis is a condition where there's an unhealthy imbalance in the microbiome. This [Microbiome Check](https://www.healthily.co.uk/tests/microbiome-test) digestive stool analysis measures and quantifies the bacteria and fungi in your gut, and shows you if you have an undergrowth or overgrowth in specific categories of gut microbe.

### Leaky Gut Check

The lining of the intestine and gut microbiome make the gut highly selective in absorbing specific nutrients. This lining also provides a very tight defensive system that blocks unwanted materials from being absorbed. When this gut lining is compromised, unwanted substances can cross the barrier and activate an immune response. Blood tests which check for levels of zonulin, a protein that regulates the traffic of particles through the gut lining. When the body produces too much zonulin, in a condition known as 'leaky gut' or 'intestinal permeability', it lets foreign particles get from the gut into the bloodstream.

### Meet Jennifer May (Adv.Dip. NutMed, ATMS)

Nutritional medicine is the study of the relationship between food and a healthy body. It involves analysing how nutrients are processed, stored and discarded by your body, and explores how what you eat affects your overall well-being. If you're serious about changing your lifestyle to improve your health, consider a teleconsult with our nutritionist Jennifer May. Jennifer, consults on a variety of health issues including hormonal, digestive, cardiovascular, immune, and blood glucose related conditions. Her key interest is helping people recover from stress, food intolerance and chronic illness. Find out more about Jennifer's work in her [blog](https://www.healthily.co.uk/blog/clinical-nutrition).

### Want to know more?

[Reach out](https://www.healthily.co.uk/app/contact) to the team for for more information about our health checks, or to book a teleconsult with one of our specialists.

Gut Health Blog Feature

IBS affects more than 20% of individuals. Only recently have we begun to decode the mysteries of IBS with underlying factors ranging from genetics, the immune system, infections and the microbiome, to diet, stress and even mental health.

Solve your irritable bowel with healthily's gut health checks

movember

## Manliness and The Manopause – what you need to know about your hormones

As many of us spend Movember horrifying our significant others and entertaining work colleagues with bizarre sprouting of facial hair, one can’t help but question one’s own manliness when a month of abstinence doesn’t yield that much-coveted handlebar mo. 

Movember puts a spotlight on the devastating impacts of cancer but also men’s mental health, a murkier and less well understood subject, particularly when this relates to the taboo subject of hormones. Let's be clear, my mental health has been affected and all I've done is some research - after all, talking about hormones is the realm of women, right?

From the age of 30, a man’s testosterone levels naturally start to decline, but not everyone’s levels decline at the same rate. This is a problem because research shows a link between low testosterone and obesity, increased disease risk and premature death.

So here are 5 things you need to know about your hormones:

### Fact #1 – Andropause is a thing
My wife refused to face the inevitable (albeit distant) threat of menopause calmly, instead suggesting that “manopause” was coming to get me, a prediction based solely on my increased lethargy, mildly comical expanding midriff and curve-less arms, and maybe also due to a lack of lust in bed in the morning. Hormone changes are a natural part of aging. Unlike the more dramatic hormone plunge that occurs in women during menopause, male hormone changes sneak up gradually. Testosterone levels start to drop at age 30 to 40 at a rate of about 1% per year, but if levels decrease faster men can experience andropause.

### Fact #2 – Low T can have devastating side effects
The side effects of low testosterone are not to be taken lightly. Other medical terms include testosterone deficiency syndrome, androgen deficiency of the ageing male and my personal favourite, “late-onset male hypogonadism”. I was called a gonad once - I still remember vividly the recoil I experienced at the term - I can't begin to imagine the damage hypogonad would have inflicted. The health issues associated with low testosterone can be all too familiar:

__Bang to buck__
Low T can leave you crashing in the bedroom department – it can cause a dramatic drop in sexual appetite, and goodbye to those, ahem, spontaneous erections. This can also lead to depression and anxiety as physical intimacy with your partner starts to fizzle.

__Low energy__
General lethargy and fatigue is another common complaint of low testosterone. Even if you somehow managed to get your 8 hours of sleep you can find yourself crashing in the afternoon. Over time life may start to feel a bit less interesting and more like a chore.

__From 6-pack to barrel __
Because testosterone inhibits fat deposits and helps with muscle production, some of the early signs of a "declining androgen state" can be increased belly fat and reduction in muscle mass. Men with low testosterone levels are also more likely to suffer a cardiovascular event and even develop insulin resistance.

__Brain Fog__
Brain fatigue starts with something you can brush off, like forgetting your password which happens to everyone right? But then you may realise you’re actually losing your edge, and that those tasks that you used to smash through start to trip you up. For high achievers, brain fog might be one of the worst side effects of low T and can be a slippery slope to depression.

__Anxiety__
Testosterone has a big role to play in emotional well-being, and anxiety is a common consequence of low T. What’s more, when stress levels rise this can cause a spike in cortisol which if left unmanaged can hurl you unceremoniously into early manopause. This cocktail of unmanaged stress and anxiety combined with the resultant hormone imbalances has serious implication for mental health, until you can’t even make a decision without worrying about its outcome.

### Fact #3 – Oestrogen isn’t just for girls
It’s no secret that testosterone is the holy grail of male hormones, but oestrogen also plays a critical role in male sexual function. Whilst elevated oestrogen certainly does come with a host of health issues (man boobs anyone?) without it your libido can fall through the floor, along with your erectile function and sperm quality. Whilst low T hampers the building of lean muscle mass, low oestrogen can lead to increased body fat and even bone loss – what a delightful combo!

### Fact #4 – If you can measure it you can manage it
The only way to know for sure if you have a hormone imbalance is to measure your hormones. [healthily](https://www.healthily.co.uk) now offers referrals for private blood tests online. Test results come back in your own personal dashboard with defined hormone reference ranges so you can easily see if yours are off track. [healthily](https://www.healthily.co.uk) recommends getting your hormones tested annually so you can check your testosterone levels aren’t dropping faster than the magic 1% each year, and to help you track any improvements or declines in performance.

### Fact #5 - You can fix a hormone imbalance
Before you rush off to your GP to talk about testosterone replacement therapy, take some time to think about how your lifestyle may be affecting your hormones. Hitting the gym, watching your stress levels, fixing your diet, and getting more sleep are all proven ways to help boost testosterone naturally. 

Let's be honest, I look around and tell myself I’m not the only guy with a bulging belly and skinny arms. If my kids weren't so easy to blame for my "decreased sexual activity" I may start to feel like a lousy husband and a less than average man - and that's a well-documented spiral of self-absorbed misery where nobody wins. If I didn't have several legitimate (for now) excuses for some of these common developments for men my age, I know my self-confidence would take a hammering, motivation would follow and probably sleep too - and where would that lead me? Any number of perfectly avoidable hormonal developments could mark my departure from a well-balanced and loved environment to a much lonelier and sinister existence. 

So this Movember, spare a thought for how some less than ideal lifestyle choices may be sabotaging your hormones, and recognise that your path to mental and physical wellbeing may start with a simple [blood test](https://www.healthily.co.uk/tests/male-hormone-test). 


movember_man

As many of us spend Movember horrifying our significant others and entertaining work colleagues with bizarre sprouting of facial hair, one can’t help but question one’s own manliness when a month of abstinence doesn’t yield that much-coveted handlebar mo. 

Manliness and The Manopause – 5 things you need to know about your hormones

Cortisol banner

## Feeling burnt out? it could be adrenal fatigue

We’ve all experienced ‘flow’ – you know that optimal state of awesomeness where you move from task to task nailing everything in your path like you’re Neo from the Matrix, whilst simultaneously busting out a power pose.

During ‘flow’ the brain floods our system with pleasure-inducing, performance-enhancing chemicals which have considerable impact on our creativity. According to Steven Kotler, flow is typically experienced at the “emotional midpoint between boredom and anxiety — the spot where the task is hard enough to stretch us, but not hard enough to make us snap”. 

But what happens when we slip (or triple jump) past this emotional midpoint? Here we discuss the 4 stages of not so awesome hormone imbalances:

### Stage 1 – “In the zone”
When you’re stressed, the ‘fight or flight’ system takes over and the body produces adrenaline. Adrenaline makes your heart pound, your muscles tense, your breathing faster, and can even make you start sweating – useful when you’re running from a rabid animal, but not that great when you’re sitting in an interview. But as many of us have found, when we control these awkward physical responses, we benefit from the plus side of adrenaline and become alert and sharp.

When we’re ‘in the zone’ the body also produces the stress hormone cortisol and the anabolic hormone DHEA. Cortisol works on fat cells and the liver to make glucose available for muscles, whereas DHEA balances out the effects of cortisol by regulating metabolism, boosting the immune system and preventing the build-up of dangerous plaque deposits in our arteries. 

Often people don’t experience any health issues during this early stage, and in fact many of us go in and out of Stage 1 multiple times throughout our careers and lives.

### Stage 2 – “Wired but tired”
Depending on the long-term nature of the stress and how well we handle it, it can take anywhere from half an hour to a couple of days for us to return to our normal resting state. But what happens during long periods of stress, where we’ve been stretched that bit too far for a bit too long?

Persistent adrenaline surges can damage our arteries, up our blood pressure, and increase our risk of heart attack. If that wasn’t bad enough, chronically high cortisol increases our appetite causing sugar cravings and a build-up of fat tissue – this often leads to ‘unexplained weight gain’. High cortisol also messes with our sleep patterns by inhibiting the hormone melatonin. DHEA production starts to drop under long periods of stress which can in turn impact levels of oestrogen, progesterone and testosterone – bye bye libido.

At this point our clients often complain of feeling “wired but tired” as they experience the effects of over-exertion of their adrenals – they’re alert during the day but then crash hard in the evening. Many start to O.D. on caffeine during this stage.

### Stage 3 – “Flat line”
As time passes but the stress doesn’t, DHEA stays low while cortisol levels drop hovering in the low-normal range. Low DHEA continues to take its toll on the sex hormones which can cause PMS, accelerated menopause, andropause (male menopause – yes, it’s a thing) and also thyroid issues. At this point we may still be able to function, hold down a job and continue a pretty normal life, but our clients often complain of tiredness, a lack of enthusiasm, poor immunity and a lower sex drive. This phase might continue for several months or even years and is often accompanied by a dwindling sick leave balance.

### Stage 4 – “Burn out”
When not addressed, finally the body runs out of ways to produce stress hormones, and cortisol levels drop below normal. With the levels of both sex hormones and stress hormones low, our clients often report suffering from extreme tiredness, lack of sex drive, irritability, depression, anxiety, weight loss, apathy and a general disinterest in the world. To recover from this stage can require a total career and lifestyle overhaul, but we cover that in another [blog](https://www.i-screen.com.au/blog/saliva-test-for-adrenal-fatigue "5 ways to restore your adrenal health").

### Adrenal fatigue can creep up on you
As with depression, adrenal fatigue is insidious and due to multiple factors. Stress isn’t just a consequence of how enormous the task we’re faced with may seem, it’s also magnified by how supported we feel in the workplace, what kind of physical shape we’re in, what’s going on at home, how much sleep we’ve had, our emotional state and even what we’ve had for breakfast (shout out to the working mums). For many of us integrity is also an issue – if we’re not getting the support we need to deliver on our commitments, or if we don’t feel in control of our working environment or our personal lives, then this can significantly add to our stress burden. Rather than tackling the problem, all too often we tell ourselves we’re just ‘having a bad day’ - we self-talk ourselves into ‘pushing through’ in the hope that things will be better tomorrow. And sometimes they are, but left unchecked this cocktail of work, environmental and lifestyle factors can lead to a chronic stress response.

### The importance of testing
A simple saliva test can measure your levels of cortisol and DHEA over the course of the day. Cortisol levels normally fluctuate throughout the day and night in a circadian rhythm that peaks at about 8am and declines in the evening – this helps us leap out of bed in the morning (or not), and wind down in the evening ready for sleep. Chronic stress messes up this cycle and the resulting hormone imbalance is evident in the results of this simple saliva test. 

If you feel you might be suffering from a chronic stress response, then perhaps it’s time to take back control of your health.

Find out more with our [Adrenal Fatigue Check](https://www.healthily.co.uk/tests/adrenal-fatigue-test "Adrenal Fatigue Check").


wonder_woman_coffer

Feeling burnt out? it could be adrenal fatigue

Feeling burnt out? It could be adrenal fatigue

healthy-fish-and-legumes-i-screen

### An introduction to Nutritional Medicine

Nutritional Medicine is the science of using foods, and nutrients, as medicine in order to prevent disease and promote optimal well-being. With a practitioner of Nutritional Medicine, your diet will be personalised to match your specific needs, taking into account your whole health picture, goals, history, cultural preferences and taste preferences. 

The aim of a Nutritional Medicine practitioner is to counsel you to work with your preferences, budget and any limitations you may have, to create a personalised diet specific to your unique requirements. A Nutritional Medicine practitioner is uniquely qualified to tailor personalised treatment programs to suit a range of health conditions.

### Meet Jennifer May (Adv.Dip. NutMed, ATMS)

Jennifer is a Nutritionist and Lifestyle Medicine practitioner with more than 6 years experience, and runs a very successful practice in Sydney CBD. In 2014, Jennifer and her partner developed an industry-first internship program for students and new graduates of Nutritional Medicine through which Jennifer has mentored more than 30 students of Nutrition, Naturopathy and Dietetics to date. 

Jennifer has worked with patients with a range of conditions from every day Weight Loss and Healthy Eating to the more complex Cancer and Chronic Fatigue. However, she has a particular passion for assisting patients with complicated cases, or those who require recovery from major illness or food intolerance. Jennifer's practice specialises in Food Intolerance and functional testing and is well known for her 12 Week Recovery Program. This step by step 12 week online program assists patients of Food Intolerance to restore their digestive function and balance the immune system with the aim to restore tolerance of foods and once again return to a varied diet. 

Prior to a consultation with Jennifer you will complete a detailed health questionnaire to establish your health history, daily food intake, personal preferences, and current health goals. Your consultation will begin with Jennifer clarifying any further questions or insights, before moving on to discuss the personalised approach which will work best for you and any further testing which would be beneficial in order to further tailor your personalised diet and lifestyle plan. 

A plan from Jennifer typically includes a list of your therapeutic foods, suggestions of healthy meals and snacks (with recipes where possible), lifestyle adjustments and supplement recommendations. Jennifer's patients describe her as "So much more than a Nutritionist, it's like having a life coach too".


### Nutrition and Cancer

Cancer is a complex condition which requires urgent medical treatment. However the road to recovery can be long, and treatments can make patients feel very unwell throughout. There are many scientifically proven dietary and supplemental interventions which can improve treatment outcomes, while also supporting the quality of life throughout treatment.

Jennifer will work with you, your oncologist, and your medical team, to design a diet and supplement regime that supports your well-being throughout your treatment while also enhancing the effects of the medical intervention. 

Book a Nutritional Medicine for Cancer consultation which will include the full assessment, a treatment protocol, and letters to your oncologist providing detailed recommendations, and scientific reasoning to support the confidence of your medical team in this natural approach.

### What is Nutritional Medicine?

Nutritional Medicine involves the development of individualised treatment plans providing diet and supplement adjustments to restore your optimum health and assists your recovery from conditions such as:

- __Metabolic health issues__ - such as stubborn weight gain, insulin resistance, heart disease
- __Digestive function__ – assessing stomach and intestinal health, bowel function, and gastrointestinal disorders
- __Immune health__ – including autoimmune conditions, allergies, and sensitivities
- __Hormonal balance__ – involving thyroid health, adrenal function, and reproductive health conditions such as endometriosis and PCOS
- __Nervous system disorders__ – such as migraines, memory, mental health, and sleep

### What is Lifestyle Medicine?

Lifestyle Medicine involves the development of individualised treatment plans providing comprehensive overview of your current diet and lifestyle. Your plan will include a recommended dietary overview, supplement recommendations, and step by step lifestyle adjustments to restore your optimum health, happiness and well-being. 

Lifestyle Medicine suits those who:

- Prefer general dietary guidelines, therapeutic foods, and recommended recipes, rather than a structured diet plan.
- Would like support making healthy lifestyle changes to promote optimum health, happiness and well-being in the long term. 
- Feel stressed, overwhelmed, and like your life is out of control. 

Jennifer will partner with you to create a step by step plan to achieve a healthier and more enjoyable lifestyle. 

### How does it work?

We offer consultations via telephone which include a comprehensive review of your health and medical history. Jennifer will review the results of your blood and saliva tests which are key inputs into compiling your health picture and developing your bespoke treatment plan.

Your treatment plan may include a variety of aspects such as dietary changes, supplementation, and lifestyle considerations. Jennifer will follow your progress closely to ensure the prescribed plan is appropriate, and support you in making necessary changes to restore your health and well being. Follow up consultations and repeat testing are available to help you continue to track your progress and tailor your nutritional plans.

### Want to know more?

For Nutrition or Lifestyle Medicine, You can purchase a 1 hour teleconsult with Jennifer for a fee of __£115__ - this includes an extensive health and medical history, and a custom diet and lifestyle plan to suit your unique requirements.

Jennifer can also provide bespoke cosultations for Nutrition and Lifestyle Medicine for Cancer - contact us for more information.

[Reach out](https://www.healthily.co.uk/app/contact) to the team for for more information, oe book an appointment [here](https://www.healthily.co.uk/teleconsults/).

healthy-fish-and-legumes-i-screen1

Nutritional medicine is the study of the relationship between food and a healthy body. It involves analysing how nutrients are processed, stored and discarded by your body, and explores how what you eat affects your overall well-being.

Optimising your health with nutritional medicine

young-woman-in-scarf-in-sunlight-i-screen

Winter has officially arrived, and for many Brits this also brings a case of the winter blues. 

SAD is the acronym for Seasonal Affective Disorder, a form of depression that usually begins in autumn, continuing through the winter months, and believed to affect up to 10% of the population. Symptoms include feeling sad or anxious, fatigue, concentration problems, irritability and feelings of guilt and hopelessness.

### The role of sunlight

Although the exact cause of SAD isn't clear, a number of studies suggest it may be triggered by lack of sunlight. 

One hypothesis is that reduced sunlight exposure interferes with the body's biological clock that regulates mood, sleep and hormones. Another theory is that lack of sunlight causes an imbalance of neurotransmitters such as dopamine and serotonin which regulate mood.

### Link between vitamin D and depression

It is well known that vitamin D levels in the body fluctuate with the changing seasons in response to the amount of sunlight. Vitamin D plays part in the synthesis of both dopamine and serotonin, and it is logical that there is a relationship between vitamin D and symptoms of depression.

You may be at a greater risk of vitamin D deficiency if you stay mostly indoors for health, work or other reasons, have naturally dark skin, or avoid the sun for skin protection or due to medical reasons. Where you live is also a factor, and our Tasmanian Medical Laboratory reports that 60% of Tasmanians presenting for the first time for vitamin D testing at the end of winter show deficiency, and on average in any season of the year 44% of Tasmanians are vitamin D deficient.

### Combatting SAD

So if you feel you've got a case of the 'sads', then you might want to consider:

- increasing your exposure to sunlight (NB following safe sun guidelines)
- increasing dietary calcium
- increasing physical activity
- taking a vitamin D supplement

If you're worried you may have a vitamin D deficiency, then finding out is easy with a simple blood test - see our [Vitamin D Check](https://www.healthily.co.uk/tests/vitamin-d-test) for more details.

Winter has officially arrived, and for many Brits this also brings a case of the winter blues. 

Cracking the SADs

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### What are hormones?

Hormones are chemical messengers in the body that are created in the endocrine glands. These messengers control most major bodily functions from basic needs like hunger to complex systems like reproduction and emotions.

The body produces many different hormones, but certain types have a bigger role to play in the body's health and well-being. Understanding these roles is important if you’re seeking to proactively manage your health.

### A hormone imbalance can cause chronic health issues

When your hormones are in proper balance they help the body thrive, but small problems with hormones can cause serious and life-altering symptoms. Specifically, imbalances of sex hormones, thyroid hormones and adrenal hormones are common problems that can contribute to a host of chronic health issues. Unfortunately, conventional medicine often doesn’t understand the significant role hormone imbalances play in many health complaints.

### How do I know if I have a hormone imbalance?

The following list of common complaints can often be helped or eliminated by improving hormone health. The challenge is often finding out the starting place of your hormone imbalance to ensure you are treating the root of the problem rather than just the symptoms. And that’s where hormone testing comes in.

- Fatigue
- Sleeping problems
- Weight loss difficulties
- Depression and anxiety
- Mood swings and emotional problems
- Dry skin and rashes
- Hair loss
- Allergies
- Body and joint pain
- Chronic headaches
- Infertility
- Menstrual irregularities
- Poor immune function

When assessing a hormone imbalance, it’s important to evaluate the endocrine system as a whole. This is because the endocrine system is complex and hormones and their actions are intricately linked – this means that hormone imbalances originating from different areas can cause the same symptom.

### How do I know which hormones are out of balance?

If you have a sneaking suspicion you have a hormone balance, the chart below may help you understand where the issue is originating from.

![common-signs-of-a-hormone-imbalance](//images.contentful.com/vd2mbykddgpu/7Ib7K6uYfuaQ2EGu6MeYuo/6f070619777ff753f67952abefe31546/common-signs-of-a-hormone-imbalance.jpg)

### How can I find out if I have a hormone imbalance?

The only way to confirm a hormone imbalance is to test your hormone levels. Both blood tests and saliva tests are proven techniques in assessing a hormone imbalance. healthily uses blood tests to accurately determine sex hormone and thyroid hormone levels, but prefers saliva testing to assess cortisol levels. This is because cortisol levels follow a diurnal pattern which means tests must be conducted throughout the course of the day – this makes blood testing inconvenient.

### Which test should I choose?

healthily offers a number of hormone tests, and it can be confusing to decide which test is right for you.

- If you believe you have a __sex hormone imbalance__, then healthily’s [Female Hormone Check](https://www.healthily.co.uk/tests/progesterone-test) can verify this
- If you think your __thyroid__ may be to blame, then a [Thyroid Check](https://www.healthily.co.uk/tests/thyroid-test) or [Advanced Thyroid Check](https://www.healthily.co.uk/tests/thyroid-antibodies-test) is a good place to start
- Or if __cortisol__ could be the problem, then healthily’s [Adrenal Stress Check](https://www.healthily.co.uk/tests/adrenal-fatigue-test) can provide further insight

If your blood tests or saliva tests do reveal that you have a hormone imbalance, then our team of qualified doctors can recommend how you can take steps to improve your health and wellbeing.

If you need further guidance on which test is right for you, then [contact us](https://healthily.co.uk/app/contact) and one of our medical professionals will be in touch to work through your symptoms.

### Further information

Check out some of our other blogs for further information about thyroid health and adrenal function:

- [8 reasons to get your thyroid checked](https://www.healthily.co.uk/blog/hypothyroidism-test)
- [Common signs you have adrenal fatigue](https://www.healthily.co.uk/blog/adrenal-fatigue-burn-out)


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When your hormones are in proper balance they help the body thrive, but small problems with hormones can cause serious and life-altering symptoms.

Recognising the signs of hormone imbalance

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So you’ve had a blood test and found out you have high cholesterol. Don’t panic, half of individuals actually have ‘high cholesterol’ so you’re not alone. But that doesn’t mean you can sit back and relax either, as high blood cholesterol is a major health concern in the UK. It’s important to get on top of your cholesterol as you get older and particularly if you’re already at risk of heart disease.

### What is cholesterol?

Cholesterol is an essential type of fat that is carried in the blood. We need a small amount of blood cholesterol because the body uses it to build cell membranes, make hormones, vitamin D, and bile acids that help us digest fat. Cholesterol also helps us to form memories and is vital for neurological function.

So that’s the plus side of cholesterol. The bad news is that too much cholesterol in the blood can damage our arteries and lead to heart disease.

Cholesterol is a white, waxy substance made in the liver and also by most cells in the body. It is carried around in the blood by little ‘couriers’ called lipoproteins to the target organs that need it:

- __The Good: high-density lipoprotein (HDL) cholesterol__ – these lipoproteins carry the ‘good’ cholesterol that helps remove excess cholesterol out of the cells, including the arteries.
- __The Bad: low-density lipoprotein (LDL) cholesterol__ – these lipoproteins carry most of the cholesterol that is delivered to cells. LDL cholesterol is called the ‘bad’ cholesterol because high levels in the bloodstream can clog your arteries.
- __The Ugly: very low density lipoprotein (VLDL) cholesterol__ – these lipoproteins are the very large particles - high levels of VLDL cholesterol have been associated with plaque deposits on artery walls which narrow the passage and restrict blood flow.

Also making an appearance in your cholesterol count are:

- __Triglycerides__ – these are the main storage form of fatty acids in the body. Most triglyceride in blood is found in the very large particles (VLDL). High triglyceride levels may contribute to hardening of the arteries and increase the risk of heart disease or stroke.
- __Lipoprotein (a)__ – this is a substance made up of LDL "bad cholesterol" plus a protein (apoprotein a). Elevated levels are a very strong risk factor for heart disease - this is well established, yet few GPs check for it in their patients.

About ¾ of the cholesterol in our bodies is made in the liver and the rest comes from the types of fats we eat. Our genes also partly determine our blood cholesterol levels as do our diet and lifestyle. Cholesterol in food has only a very small effect on blood cholesterol, however eating too much saturated fat may lead to excess cholesterol in the blood stream.

### What cholesterol levels should I be aiming for?

Australian health authorities recommend that total cholesterol levels should be no higher than __5.5__ mmol/l if there are no other risk factors present. If there are other cardiovascular risk factors such as smoking, high blood pressure, diabetes, obesity or pre-existing cardiovascular (heart) disease, then total cholesterol should be __less than 4.0__ mmol/l.


### Why is high cholesterol a problem?

Too much cholesterol circulating within LDL in our blood leads to fatty deposits developing in the arteries. This causes the vessels to narrow and they can eventually become blocked which can lead to heart disease and stroke.

If your cholesterol level is > 6.5 your risk of heart disease is about four times that of a person with a cholesterol level of 4.0.

Note that having high cholesterol levels doesn’t automatically mean you’ll develop heart disease – there are other genetic and physiological factors that influence this. But we do know that about 30% of individuals will die from heart disease and most of these will be over 65 years old. Heart disease takes a number of years to develop, so if you discover your cholesterol level is high you can start taking action to lower your cholesterol today, and monitor any changes in your levels regularly.

### How can I lower my cholesterol?

You don’t need to eat foods that contain cholesterol as your body can produce all the cholesterol it needs. High-cholesterol foods are often also high in saturated fats and these foods should be limited in a healthy diet.

The cholesterol in your diet comes mainly from eggs and from animal products that are rich in fat such as meats and full fat dairy foods. All foods from animals contain some cholesterol whereas foods from plants do not contain cholesterol. 

The most effective way to lower your LDL cholesterol is to reduce the amount of saturated fat and follow a healthy diet. By making the following changes to your diet you can expect your cholesterol to fall by 10%:

- Limit cakes, biscuits, pastries 
- Use polyunsaturated or monounsaturated margarine or oils instead of butter 
- Choose lean cuts of meat and remove visible fat 
- Limit fatty meats, including sausages and salami
- Include more fish and beans in your meals 
- Increase the amount and variety of fresh fruit, vegetables and wholegrain foods
- Choose low or reduced-fat milk, yoghurt and other dairy products
- Include foods in your diet that are rich in soluble fibre and healthy fats, such as nuts, legumes and seeds
- Limit cheese and ice cream to twice a week

Food components like saponins (found in chickpeas, alfalfa sprouts and other foods) and sulphur compounds like allicin (found in garlic and onions) may also have a positive effect in lowering cholesterol levels. 

Plant sterols have also been shown to lower cholesterol levels and are found naturally in plant foods including sunflower and canola seeds, vegetable oils and (in smaller amounts) in nuts, legumes, cereals, fruit and vegetables. Some margarine and milks have concentrated plant sterols added to them and can lower LDL cholesterol.

### What else can I do to lower my cholesterol?
Changing some of your lifestyle habits may also help to reduce your cholesterol and triglyceride levels. Suggestions include:

- Limit your alcohol intake to no more than one or two drinks a day and avoid binge drinking - this may help lower your triglyceride levels.
- Don’t smoke - smoking increases the ability of LDL cholesterol to get into artery cells and cause damage
- Exercise regularly e.g. at least 30 mins of brisk walking daily. Exercise increases HDL levels while reducing LDL and triglyceride levels in the body.
- Lose excess body fat - being overweight may contribute to raised blood triglyceride and LDL levels.
- Control your blood sugar levels if you have diabetes. High blood sugars are linked to an increased risk of atherosclerosis (‘hardening of the arteries’), heart attacks and strokes.

### When should I consider medication?

If despite changes to your diet and lifestyle your cholesterol level remains stubbornly above 6.5 you may need medication, especially if you have other risk factors or have a family history of heart disease. Your GP is best able to advise you if medications may be needed to control cholesterol, triglycerides and other risk factors.

### If you can measure it, you can manage it

Consider regular testing of your cholesterol levels and other heart disease risk factors. __healthily__ offers a range of health checks which include tests for key biomarkers which are known risk factors for heart disease. These include the more conventional tests such as __total cholesterol__, __LDL cholesterol__, __HDL cholesterol__, as well as __C-reactive protein__ - a key marker of inflammation in the body. Elevated levels may indicate increased risk of cardiovascular disease or stroke.

__healthily__ also offers more specialised testing for heart disease risk factors including:

- Lipoprotein Particle Check – this test separates and quantifies all lipoprotein particles including the ‘large’, less atherogenic LDL-1 and LDL-2 and the ‘small’, highly atherogenic LDL-3 to LDL-7. The test also measures VLDL and IDL cholesterol.
- __Lipoprotein (a)__ -  Lipoprotein (a) has many properties in common with LDL but contains a unique protein, apolipoprotein (a) which is structurally different. Increased plasma lipoprotein (a) levels have been significantly correlated with cardiovascular disease. 
- __Apoliproteins__ - elevated levels of apolipoprotein B (a constituent of atherogenic lipoproteins), and reduced levels of apolipoprotein A-I (a component of anti-atherogenic HDL), are associated with increased cardiac events, and are believe to be a more reliable indicator of risk than traditional LDL and HDL measurements.
- __Troponin__ - a study published on Christmas day 2016 has shown that a blood troponin test could be a more effective way of assessing future heart disease risk than blood pressure or cholesterol.
- __Genetic testing__ – using specialised genomic testing we can identify hidden gene mutations that may promote chronic disease, prevent disease through early intervention, and modify gene expression through more precise, targeted, individualised interventions.

Whichever testing regime you decide on, monitoring changes in your health data over time typically provides greater insight than a single isolated result, and will allow you to track any improvements or declines in performance. This means you can monitor the effectiveness of any diet and lifestyle changes you have adopted, or measure the effects of any cholesterol moderating medications. 

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So you’ve had a blood test and found out you have high cholesterol. Don’t panic, half of individuals actually have ‘high cholesterol’ so you’re not alone.

So I’ve got high cholesterol – now what?

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Androgenic-anabolic steroids (AAS) have been used to enhance athletic performance since the 1940s, but some of the health risks of steroid abuse have only recently come to light. Anabolic steroids have widespread effects on the body and its internal systems, so it’s not surprising that aside from their potential effect on muscle growth, they can harm other cells and organs. That's why regular health screening and blood testing is so important.

### How do anabolic steroids work?

Anabolic steroids are synthetic derivatives of the hormone testosterone which amongst other things is responsible for muscle development - “the anabolic effect”, and the development of male sexual characteristics - “the androgenic effect”.

Anabolic steroids work in several different ways in the body:

1. When we lift heavy weights we create tiny micro-tears in muscle fibres. Testosterone stimulates the creation of new and bigger muscle fibres in reaction to this. Anabolic steroids tend to cause an exaggerated version of this reaction due to the high doses people use.
2. Anabolic steroids stimulate production of growth hormone (GH) which in turn stimulates the production of IGF-1. IGF-1 has growth-promoting effects on almost every cell in the body especially skeletal muscle, cartilage and bone.
3. Intense exercise releases cortisol known as the stress hormone, which breaks down muscle tissue. Anabolic steroids inhibit this breakdown resulting in an overall anabolic effect.
4. There is evidence that anabolic steroids may increase oxygen uptake and increase cardiac output.
5. Anabolic steroids may also improve athletic performance by increasing aggressive behaviour.

### Unintended physical consequences

A common misconception is that because anabolic steroids are a man-made derivative of a hormone occurring naturally in the body they should be safe to supplement with. The human body controls the blood and tissue levels of testosterone within a small range as too high or low a concentration can be harmful. However the typical doses taken as supplements by athletes are significantly higher than the amount that naturally circulates in our system. Use of anabolic steroids can therefore lead to multiple harmful physical side effects with shrunken testicles and male breast growth probably the most well known. An excess of androgens resulting from steroid use can also lead to male-pattern baldness, severe treatment resistant acne as well as altered libido.

Chronic steroid use causes the body to stop its own internal production of testosterone in an effort to maintain a constant level. This can lead to shrunken testicles that can no longer produce testosterone themselves. In addition, testosterone is converted to oestrogens which are important for modulating libido, erectile function and sperm generation. However an excess of testosterone can raise oestrogen to abnormal levels resulting in gynecomastia or the enlargement of male breasts. These effects can be permanent.

### What lies beneath

In addition to the more noticeable effects associated with steroid use, there are other potential consequences that may not be so obvious but can pose a serious health risk. While blood testing can help pick up some of the abnormalities associated with excessive anabolic steroid use it is important to be aware that many of the harmful effects may not cause abnormalities in the blood until it is too late. It is also important to be aware that many of the treatments for the conditions described below are less likely to work with continued steroid use.

Here we describe 7 ways that anabolic steroids can damage your health without you even realising it:

#### 1. Cardiovascular disease

There have been many studies on the impacts of anabolic steroids on the cardiovascular system in athletes and bodybuilders. Steroids have been shown to increase levels of LDL (bad cholesterol) and decrease levels of HDL (good cholesterol) - this increases the risk of atherosclerosis (hardening of the arteries) and heart disease such as angina, heart attacks and sudden cardiac death. Similarly steroid use is also associated with elevated C-reactive protein (CRP) levels – CRP is an marker of inflammation within the body and there is evidence that constant high levels may predispose people to cardiovascular disease.

Chronic steroid use can affect heart muscle causing a condition known as left ventricular hypertrophy which is an enlargement and thickening of the walls of the heart's main pumping chamber. The enlarged heart muscle loses elasticity and eventually may fail to pump with as much force as needed. This is known as heart failure and is a common cause of disability and death in the elderly.

High blood pressure has been reported in some cases of anabolic steroid use which further increases the risk of cardiovascular disease.

#### 2. Liver toxicity

Most metabolism of anabolic steroids occurs in the liver which is therefore prone to damage. Whilst athletes with pre-existing liver conditions are most at risk the damage can occur in anyone. The two markers of liver stress most commonly elevated in users of anabolic steroids are the enzymes ALT and AST. These enzymes are necessary for amino acid metabolism in the liver and will leak into the bloodstream as the liver becomes inflamed or damaged. ALP and GGT are also important markers of liver health during steroid use, and elevated levels can indicate liver toxicity. It is important to be aware that significant liver damage can be occurring even with normal liver function tests and that often the blood levels of these liver markers only start rising when the damage is severe enough.

#### 3. Kidney injury

One of the kidneys many crucial functions is acting as a filter for the blood, removing excess waste products in the body. Bodybuilders frequently use dietary supplements including protein, creatine and vitamins to build strength and muscle bulk. High-protein intake is a concern as it increases the demand on the kidneys to filter off the excess products of protein metabolism. Often this is not a huge problem on its own, but when high-protein intake is combined with anabolic steroid use, this compounds the load on the kidneys and can lead to scarring and possibly kidney failure. 

#### 4. Infertility

Chronic anabolic steroid use causes a decrease in luteinising hormone (LH), and follicle-stimulating hormone (FSH) which are needed for sperm generation. This can cause a decrease in sperm count and mobility. Decreases in LH and FSH can be seen within 24 hours of beginning anabolic steroid use, and infertility may result within months. Usually infertility is reversible typically within 1 year of stopping steroid use, but it can take longer particularly in long-term users.

Men may also experience priapism, impotence, difficulty or pain with urination, and a possible increased risk for prostate cancer, which is why a regular prostate check is important.

#### 5. Impaired glucose tolerance

Studies have shown that anabolic steroid use affects the body’s ability to handle sugar and can lead to type 2 diabetes. This can have a devastating health impact and further increase the risk of kidney damage, heart disease, strokes and blindness amongst other things. Testing of fasting blood sugar can help pick this up early before these complications start to arise. 

#### 6. Blood disorders

Anabolic steroid use increases stimulates the production of red blood cells and also increases the levels of haemoglobin (the protein in red blood cells that carries oxygen) and haematocrit (the percentage of red blood cells in the blood). This can result in a condition known as testosterone–induced polycythaemia or “sludging”. This causes the blood to become thicker which can in some people trigger life threatening blood clots to form in the bloodstream. 

#### 7. Thyroid dysfunction

Studies have shown negative effects of anabolic steroids on thyroid function. The thyroid is responsible for a huge number of important metabolic processes, and a thyroid hormone imbalance can cause a wide range of health issues (refer to our blog on thyroid function for more information). An annual thyroid check is important to keep track of thyroid function. Find out more with our [Thyroid Check](https://www.healthily.co.uk/tests/thyroid-test).

### The importance of blood work

The use of anabolic steroids can lead to a number of negative health consequences most notably with cardiovascular and liver health. By the time physical symptoms of these develop, permanent harm may already have been done. The safest medical advice that any health professional would give you is to stop using these due to their risks. However, if you chose to continue taking these supplements it is important to be vigilant for any signs you may be harming your health. As discussed in this blog some of these effects can be identified in blood work before physical symptoms become apparent. These are the blood tests we recommend:

- __Cholesterol status__ - there are many factors which contribute to your cardiovascular health. Your cholesterol (both high density and low density lipoproteins) and triglyceride levels are one risk factor we can assess by blood testing.
- __Inflammation__ – the biomarkers c-reactive protein and creatine kinase provide insight into cardiovascular disease and muscle damage.
- __Liver function test__ - your liver processes drugs and filters toxic chemicals. Liver damage is often evident from the assessment of liver enzymes and other key markers of liver function.
- __Kidney function test__ - your kidneys filter waste from your body. Extreme athletes are more at risk of kidney failure due to high protein intake, excessive muscle breakdown from intense exercise as well as anabolic steroid use. Measuring key waste products as well as electrolytes, minerals and glucose provides good insight into kidney function.
- __Full blood count__ – measuring steroid-induced increases in red blood cell count, haematocrit, and haemoglobin concentrations are important in determining the risk of heart attack or stroke.
- __Hormone profile__ – supplementing with anabolic steroids can cause changes in hormone profile over time. Key hormones to measure include the androgens testosterone and free testosterone, as well as FSH, LH and oestradiol.

It is important to understand what your own 'normal' levels are for your blood biomarkers, and to track changes to these over time. Monitoring changes in your health data typically provides greater insight than a single isolated result, and will allow you to track any improvements or declines in performance.

If you want to reduce your health risks, then don’t take anabolic steroids. But if you are supplementing then understand more about how blood testing and health screening can help manage your risk.

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Androgenic-anabolic steroids (AAS) have been used to enhance athletic performance since the 1940s, but some of the negative consequences of steroid abuse have only recently come to light.

7 ways anabolic steroids affect your health

Adrenal Fatigue (also know as Adrenal Stress and Hypothalamus-Pituitary-Adrenal (HPA) Axis Dysfunction) is a stress-related condition that occurs when your adrenal glands, hypothalamus, and pituitary gland are functioning below their optimal level. It is typically the result of chronic physical or emotional stress. Adrenal Fatigue results in symptoms like a weakened immune system, low energy levels, an inability to handle stressful situations, and cravings for salty or sugary foods. Common symptoms are all too familiar and can include:

- Difficulty getting up in the morning
- Inability to handle stress
- Regular and unexplained fatigue
- Cravings for salty foods
- Mild depression
- Insomnia
- Overuse of stimulants like caffeine
- A weak immune system

Stress is part of everyday life and how you respond to it has a significant effect on your health. The most common daily stressors often go unrecognised and include things like lack of sleep, work overload, financial stress, poor diet, too much caffeine and alcohol and not enough exercise. Here are some tips to help you control your adrenal stress hormones.

### 1. Improve your diet

- Eat within an hour of waking. This helps to maintain proper blood sugar after an evening fast and prevents excess cortisol production.
- Eat a quality source of protein at each meal. Meals should be balanced with protein, veggies, healthy fats and minimal starchy carbohydrates:
1. Protein Sources – chicken, fish, turkey, meats, eggs, protein powder
2. Veggies – green leafy vegetables, cruciferous, anything with lots of colour
3. Healthy Fats – olive oil, coconut oil, raw nuts and seeds, nut butters
4. Carbohydrates – gluten free grains such as buckwheat, quinoa or rice and white potatoes.
- Avoid excessive starchy carbohydrates and sugars. When you eat something sweet or very starchy it causes your blood sugar to spike and then plummet. Your adrenal glands must then release stress hormone to raise it. When blood sugar swings up and down repeatedly it may fatigue the adrenals. Once people have adrenal fatigue they often suffer from low blood sugar, or reactive hypoglycaemia, as well. Aim for a lower glycemic whole foods diet that does not spike your blood sugar, as well as healthy fats, protein, and plenty of fibre.
- Eating foods that trigger an immune reaction can tax adrenal function. One of the more common food intolerances is gluten, a protein found in wheat, rye, barley, and oats. Dairy, eggs, soy, corn, and yeast are other foods that can cause inflammation and fatigue the adrenal glands.
- Include high quality sources of fat with each meal such as olive oil, coconut oil, avocados and raw nuts and seeds. This adds to the satiety value of the meal and removes the desire to eat too many starches.
- Meals should be smaller but more frequent throughout the day.  Three main meals and 2-3 small, balanced snacks will keep blood sugar stable and decrease the desire for sweets or caffeine.
- Use smaller plates or bowls for meals. This can prevent overeating by filling up a large plate with food. Most people do not realise they are actually full if there is still food on their plate so start small and wait 10 minutes before deciding on seconds. Chances are, you will realise that you are already full and satisfied.
- Eat a balanced snack within one hour of bedtime to support blood sugar through the night. Waking in the night may be due to low blood sugar. When blood sugar drops, cortisol rises and can cause wakefulness. A good evening snack is half a cup of plain yogurt, berries and raw nuts. This provides protein, some carbs and a healthy source of fat.
- Keep fruit to a minimum and choose low sugar fruits such as berries, pears, apples.  Pears go great with walnuts and apples go well with almond butter. Including some fat with fruit decreases the effect of the sugar in the fruit by slowing digestion and absorption.
- Alcohol should be consumed in moderation and with a meal. One glass of wine or one beer 1-2 times per week should be the limit.

### 2. Integrate exercise into your daily routine

1. Exercise is best done in the morning to increase metabolic rate throughout the day and to improve the chances of adhering to a program. It is better to get up 30 minutes earlier and get exercise done before the events of the day compete for your time.
2. The level of adrenal fatigue will determine which type of exercise is best. Those with mild adrenal fatigue can do more intense exercise such as interval training, weights, running, etc.  Those with symptoms of more advanced adrenal fatigue may only be able to tolerate mild exercise such as walking, stretching, beginning yoga and gentle movement exercises.
3. Duration of exercise should be 30-60 minutes. If experiencing adrenal fatigue or burnout, endurance exercise is not recommended. Extensive training programs involving intense running, cycling or fitness competition training is not advised.
4. Find a type of exercise that you enjoy so you will stick with it. Try to spend some time outside exercising whenever possible. Not only are you more likely to exercise by being in the great outdoors but the exposure to the natural sun can help promote health levels of Vitamin D. However, it is important to also balance this with the risk of skin cancer and that not appropriately covering up and not wearing sun protection can increase this risk. Even while wearing high factor sunscreen, the ultraviolet radiation will still reach the skin as the sunscreen doesn't fully block out the sun's rays.
5. Exercise increases happy hormones and neurotransmitters that make us feel good naturally so get up and get moving daily.

### 3. Get better sleep

- Sleep in comfortable clothing or naked if night clothes tend to become uncomfortable.
- Make sure your room is cool with some source of circulating air, i.e. fan, open window (if not too noisy outside). Some researchers feel that the perfect temperature for sleeping is around 20 degrees celsius.
- Darken room if ambient light is an issue, i.e. street lights, full moon. You can purchase some dark shades or curtains. Having a dark room is necessary to optimise melatonin output.
- Go to sleep before 10 pm and if tired go to bed earlier.
- Go to bed and awaken at the same time each day, even on weekends. This helps to reinforce the sleep-wake cycle.
- Have a bedtime routine that involves a relaxing activity that signals to your body that you are getting ready for sleep:
1. Shower
2. Bath
3. Reading a book
4. Listening to relaxing music
- Do not consume caffeinated (i.e. coffee, tea, ice tea) beverages in the evening. Best to reduce caffeine altogether, and ideally avoid after 2 to 3 pm in the afternoon.
- Herbal teas such as Chamomile and other sleep-promoting teas are okay in the evening.
- Turn off computers, TV, video games other visually oriented electronics before 8 pm at night. If at all possible, do not engage in work that is mentally trying or stressful after 8 pm.  This will allow for a more peaceful transition to bedtime. If you enjoy watching TV in the evening, avoid disturbing images or emotionally charged programs.
- No strenuous exercise, i.e. cardio, weights, power yoga in the evening after dinner.
- Remove night lights and other electronics from room. If must have, then keep cellphone or ipad/tablet at least 10 feet from bed to help reduce electromagnetic field (EMF) emissions.
- If you cannot fall asleep, then get up and do something else such as meditating and/or deep breathing exercises. Mentally recite a prayer or mantra if worried about something and your mind cannot relax. Keep a notepad next to your bed to write down thoughts about things you may need to do the next day. This allows you to release it from your mind without worrying that you will forget it tomorrow.
- Keep in mind that the stressors of the day can often seem amplified at night while we are lying in the dark perseverating on the day’s events. Let them go – nothing will be resolved in the night and will only make tomorrow more difficult for the lack of sleep.  Things often seem clearer and less stressful in the morning after a good night’s sleep anyway.

### 4. Reduce your stress levels

- It is important to take time to play and do the things in life that bring us joy. This is one of the best and most rewarding ways of reducing stress. Make a list of the things you like to do that bring joy into your life. Some things may take ten minutes like walking the dog or some things may take all day like going for a hike. Some of these experiences may occur over a weekend or require a week-long vacation.  Choose to incorporate these joyful experiences throughout the day, week, month and year. Having something to look forward to, relieves the stress of the daily grind that can be so much a part of our lives.
- We all must balance work with recovery. Taking the opportunity to get adequate sleep is one of the most important things we can do for ourselves.
- Whenever possible get out into the great outdoors in somewhere with natural scenery and pure air quality. Not only are you more likely to feel better and your mood improves in a beautiful, natural environment, but it will be healthier too with less pollutants and exposure to the natural sun for healthy Vitamin D promotion. Remember, adequate protection from the sun still applies and common sense measures to reduce risk of skin cancer.
- An afternoon nap or resting quietly is certainly acceptable if possible. Sometimes just sitting quietly away from the TV or computer can help relieve stress.

### 5. Measure your adrenal hormones

Consider an [Adrenal Fatigue Check](https://www.healthily.co.uk/tests/adrenal-fatigue-test) - a non-invasive saliva test that serves as a reliable marker of stress response and a critical tool for revealing adrenal imbalances. This test measures:

__Cortisol diurnal rhythm__ - cortisol levels naturally fluctuate throughout the day and so 4 samples need to be collected to show your body's cortisol rhythm. The first sample should be taken 30 minutes after waking which represents the peak of your morning cortisol production. The remaining 3 samples are taken at noon, late afternoon and night time.

__DHEA-S__ - DHEA is another of the body's long-acting stress hormones made by the adrenal glands, and measuring both cortisol and DHEA-S provides an assessment of how well you manage and internalise stress. These hormones must be in proper balance with each other for optimal health, and an imbalance can be caused by prolonged stress.

There is much more to treating Adrenal Fatigue than simply reducing stress or managing it better. If you have been under chronic stress for a long period of time, the depletion of key neurotransmitters and hormones has probably had a serious impact on your health, whether you realise it or not. These changes simply cannot be reversed overnight.

A comprehensive treatment plan for Adrenal Fatigue involves dietary changes, lifestyle changes, appropriate supplementation, and possibly even hormone replacement for more severe cases. But remember, the first step to solving your Adrenal Fatigue is recognising that you have it - hence the importance of appropriate measurement of your adrenal health.

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Stress is part of everyday life and how you respond to it has a significant effect on your health.

5 ways to restore your adrenal health

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### Thyroid issues affect 1 in 7 individuals

A surprising 1 in 7 individuals are affected by some form of thyroid disorder, and as many as half may not even realise it. Women are also 10 times more likely than men to experience thyroid issues.

### The thyroid regulates vital body functions

The thyroid gland is a small butterfly-shaped gland in the front of the neck which uses iodine to produce hormones which control your metabolism. These hormones regulate vital body functions and how fast or slow your brain, heart, muscles, liver, and other parts of your body work. Every cell in the body depends on thyroid hormones to convert oxygen and calories into energy.

### If you have a thyroid issue, you probably won't feel great

Your thyroid function is intricately connected with every system in your body, so if your thyroid isn’t working properly you most likely won’t feel great. Most people aren’t born with a thyroid disorder, it’s something that typically presents later in life. In fact if you're a woman over 35 your odds of a thyroid disorder increase significantly.

What causes your thyroid to go awry isn’t clear - it could be a result of genetics, autoimmune disease, pregnancy, stress, nutritional deficiencies, or toxins in the environment.  Symptoms of a thyroid disorder are many and varied due to the extensive reach of thyroid hormones across the body.

### Symptoms of a thyroid disorder are many and varied

Most thyroid imbalances are a result of an under-active or hypothyroid, but some are related to an over-active or hyperthyroid, and the symptoms can be all too familiar.

1. Your feel tired all the time
You can feel tired for a number of reasons, but if you’re constantly dragging despite getting 8 hrs of sleep and can't get through your day without coffee, this could be a sign of a hypothyroid.

2. That unexplained weight gain
The thyroid controls your metabolism so it's not surprising it can affect your weight. People with an over-active or hyperthyroid often have higher metabolic rates meaning they may be burning calories faster and lose weight. Conversely people with an under-active thyroid typically experience weight gain despite exercising and not eating more.

3. Unpredictable bowels
Your thyroid gland controls your bowel function, so not surprisingly an under-active thyroid condition can leave you feeling bloated and constipated, or a hyperthyroid can leave you with the opposite issue.

4. Dry skin and thinning hair
Hypothyroidism can leave your skin dry and scaly and your nails brittle and with ridges. Dry, brittle hair that breaks or falls out can also be a sign of an under-active thyroid, as too little thyroid hormone disrupts your hair growth cycle and can also cause excessive hair loss.

5. Mood swings, depression or anxiety
If you feel depressed or anxious, your thyroid should be one of the first areas to investigate. A hypothyroid is typically associated with depression, while a hyperthyroid is more commonly associated with anxiety or panic attacks.

6. Menstrual and fertility issues
Our hormones are intricately connected, and a thyroid imbalance frequently throws other hormones out of rhythm. An under-active thyroid is often the cause of heavier, more frequent and more painful periods, while shorter, lighter or infrequent menstruation can be associated with hyperthyroidism. Infertility is also commonly associated with undiagnosed thyroid conditions, and both an over or under-active thyroid can interfere with ovulation.

7. Cold hands and feet
If you feel cold when others don’t, this could be a sign of hypothyroidism. Conversely an over-active thyroid can leave you feeling overheated and sweaty.

8. The fuzzies
A thyroid imbalance can affect your concentration and leave you struggling to recall events. Too much thyroid hormone can cause difficulty concentrating and too little may cause forgetfulness and general brain fog.

### Thyroid disorders are often misdiagnosed

Australians may not be so proactive in recognising and treating thyroid disorders as compared with other parts of the developed world – in part because private blood testing and the ability to take control of your health data is a relatively new thing in this country. Sadly thyroid issues often go under the radar and are confused with other hormonal disorders such as menopause, psychological disorders like depression, or are even explained away by a stressful lifestyle or getting older.

### Find out it you have a thyroid issue

The truth is if you feel that something’s wrong, but you can’t put finger on what, it could be a thyroid issue. The good news is that a thyroid imbalance can be relatively straightforward to correct, the challenge until now has been finding out that you have one. Find out more [here](https://www.healthily.co.uk/tests/thyroid-test).

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Thyroid conditions affect 1 in 7 individuals, and half don't even realise it. If you feel that something’s wrong, but you can’t put finger on what, it could be a thyroid issue.