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Eating to offset the effects of ageing

Eating to offset the effects of ageing


As we get older many of us find we can’t eat the same as we did when we were young. The body becomes more fragile with age and the chances of becoming ill are higher.

That’s why I always advise clients to look after themselves by making sure that they put back what age takes away. We become more deficient because our digestion works less effectively and the enzymes that breakdown food become depleted. So, it’s important to up our intake of the right nutrients.

The effects of a slower digestion

When you’re not digesting correctly, don’t have the necessary enzymes, or stomach acid to cope with food, your body becomes more acidic, which increases the risk of illness and causes other problems in the gut, like constipation. This leads to haemorrhoids, which can be quite painful, due to straining. Also, when the stool backs up it can develop small pockets in the lining of the colon called diverticulosis. When inflamed it can cause pain, abdominal tenderness and high temperature.

Gas will start to form because you’re not breaking down food correctly and things will start to ferment causing other issues such as a build-up of yeast (the formation of candida) which then causes bloating and alternating bowel motions (between diarrhoea and constipation).

Some may even get GERDS (Gastroesophageal reflux disease) The build-up of acid, when the food from your throat into your stomach comes back up causing pain and a burning sensation.

What can I do to make improvements?

One of the most important things you can do is to drink plenty of water, ideally 1.5 litres per day, this helps to:

  • Lubricate the intestines
  • Avoid constipation and clear out toxins.

There are simple changes you can make to your diet which would work well as a preventative approach, also minimising side-effects caused by medication. For example, by increasing fibre, this helps clear excess cholesterol. Apples and pears have good amounts of the water-soluble fibre pectin which is great for lowering high triglycerides and preventing colon cancer. Eat more colourful foods, such as berries, which are good sources of antioxidants. Add more red, purple and blue foods such as kidney beans, beetroot, cherries, plumbs, carrots and papaya which contain enzymes to help digestion.

High triglycerides also increase heart disease and strokes as well as making you gain weight.

Arthritis is another disease that plagues us as we age and eating less stodgy things will help, such as:

  • Cakes
  • Bread
  • Refined carbohydrates


Adding more fresh oily fish such as tuna and salmon are good anti-inflammatories, which helps lubricate our joints and prevents them from getting inflamed. Most people don’t eat a lot of fish and therefore it may make sense to substitute an omega3 capsule once or twice a day.

Caffeine and drinks such as coke are stimulants and better minimised. Try swapping caffeine for decaf. I know you may not like the idea but think of it as one less thing affecting your health, blood pressure and heart (e.g. arrhythmia).

If you like eating meat, opt for the white meat rather than red.  Red meat is far harder to digest and can take longer to break down. As we age, we want to love and take care of our digestion and not burden it.

Exercise is always a plus to keep your body healthy and maintain a healthy weight get mental clarity, and a great route to relaxation and peace of mind.

Walking or a little light exercise will keep the weight down taking pressure off the joints. Your knees and ankles will thank you for not making them carry all your body weight!

There is no reason why you can’t maintain good health once you reach 60 and over by making little changes in your lifestyle and diet to aid old age.

If you’d like more information please click here 

How losing weight can help with menopause


Did you know that when you are pre-menopausal that the loss of oestrogen may have an effect on your weight? According to the women’s health research institute, about 30% of women aged 50-59 are not just overweight but obese.

As we approach post-menopause, the body loses oestrogen which helps regulate blood sugar and also makes weight gain very challenging, in particular around the abdomen, hips and thighs. In some animal studies oestrogen appears to help regulate body weight and with lower oestrogen lab animals were eating more. With lower oestrogen this may also contribute to a lower metabolic rate. In this blog post I will share how losing weight can not only help you achieve a trim waist line but also how you can overcome some of those horrible symptoms.

Keeping your blood sugar under control

As your hormones change, so may your eating habits and food cravings.  It is very important to makes sure your blood sugar is stable and this won’t happen if you take in high levels of bread, pasta, and desserts. This is because all these are either refined carbohydrates or stimulants that convert into sugar. When sugar quickly spikes the body releases high levels of insulin to regulate blood sugar and an influx of insulin will cause changes in moods, fatigue or even depression. Not looking after your blood sugar may cause you to become insulin sensitive or resistant. Did you know that without insulin working properly to regulate sugar, it turns into fat?

So don’t let your glucose (sugar) levels get out of control. When women reach perimenopause, the body stores fat to ensure that it has what it needs. All the hormonal changes going on in the body, along with the sugar, is a recipe for cravings. This is why it so important to add in your protein.  Protein is your hero, it rescues and stabilises your blood sugar levels.

Other considerations that can help you through menopause

  • Opt for the healthier option when you go to a restaurant. Consider replacing potatoes with vegetables like broccoli or kale, as potatoes release a spike of glucose into the blood stream. Choose white meat over red meat, which is lighter and easier to digest and less fatty.
  • Balancing your hormones is important and one of the great foods that will do this for you is fish. My recommendation for my clients is that you should have fish twice a week.
  • Too much salt or the wrong type of salt in the diet can make you retain water. Opt for light pink Himalayan salt, which is unrefined and contains all its mineral properties, unlike table salt which only contains one mineral, sodium chloride, and undergoes a bleaching process.
  • Drinking too much alcohol or coffee can make your menopause symptoms worse by triggering cortisol which leads to hot flushes.

Beneficial foods and supplements that help with menopause

  • Fibre: Helps keep the cholesterol at bay, so make sure that you include a good amount of fibre in your diet. Lentils are not only a good source of fibre, but are also high in iron. Apples and pears contain a good amount of fibre and are good source of phytoestrogen (a plant-based oestrogen), which makes them great for lowering hot flushes, and relieving vaginal dryness.
  • Low glycaemic diet: Great for metabolising fat more efficiently and keeping your blood sugar levels steady. Eating clean--choosing veggies and whole grains to remove unhealthy fats--also helps. Also include vegetables, fruit (preferably those low in sugar), nuts and seeds which are a good source of essential fats including seeds, and pulses for their fibre.
  • Vitamin B12: This vitamin has been shown to reduce some of the negative symptoms of menopause, such as irritability, bloating and headaches. Foods that contain this include lean meats, oily fish and eggs.
  • Vitamin B complex: This will help relieve stress and supports your moods. It is also good for energy production.
  • Dried Seaweed: Great in a stir-fry, this is a good source of iodine. You can also use this instead of salt. Iodine helps support the thyroid gland, which regulate your metabolism.
  • This is a Peruvian root that helps to alleviate hormonal-type symptoms naturally by stimulating the pituitary gland into producing hormone precursors that help raise both oestrogen and progesterone. Macca also helps balance the adrenal gland, thyroid and pancreas.

Simple techniques that can help lower stress

Not everyone gets that lucky streak of sailing through the menopause without symptoms. If you are one of the unlucky ones beset with those dreadful symptoms, doing the following may also be of great help to lower stress levels.

  • Relaxation techniques. Doing some breathing techniques can also help alleviate stress or stressful situations that may cause cortisol or insulin levels to raise, two hormones that influence weight gain. Most people breathe incorrectly. When you take a deep breath, you diaphragm should be filling up with air like a balloon, rather than the top of your chest. Correct breathing is very important to relieve stress and is great to prepare you for bed.
  • Physical activity. While research has shown regular exercise doesn’t to reduce menopausal symptoms, it can help relieve stress. Also, women who keep themselves active release endorphins that help with better focus, and are less likely to suffer from low moods.

Menopause doesn’t have to be life-changing

Menopause doesn’t have to be a life-changing experience. Through diet and other techniques, you can manage the worst of the symptoms and lose weight.

If you find the tips helpful please share them with others on your social media, or with someone you know who is going through menopause.

Why I recommend Metabolic Balance

Why I recommend Metabolic Balance

My own Story as a coach and a practitioner and why I recommend Metabolic Balance

I have tried many diets during my lifetime, but one I have truly found easy to do is the Metabolic Balance program.  Cooking evening family meals, I don’t feel that I must cook something totally different for myself, my family can eat what I eat, except for foods that are not on my plan. How easy is this?

On the plan for 11 weeks, I am enjoying the treat day, a glass of red wine, or during a family reunion a wonderful dessert, and still maintaining my weight!  It is a real-life changer, and it's true what they say, your mindset becomes more positive, when you start to feel wonderful changes!

You will not be alone when you start your diet, I will be here to help, guide you and give you advise, to keep you on the right track. Metabolic Balance has won two awards already, read on.

Why is Metabolic Balance different?

Your plan is accomplished without hunger or fasting, no meal replacements, calorie counting or fat-free products, it is pure food.   This program encourages the body to fat burn, preventing the yo-yo effect.

The sort of changes you can expect to see from doing this plan will be physical and mental well-being and it will improve performance and disposition and may be noticeable in a few days! It also does wonders for your skin, so if this is an area you have been struggling with for years, consider doing this program.

So how does it work?

There are four phases to this program: Phase 1 – 2 days to prepare the body for its new regime.  Phase 2 – A 14 day structured nutritional input to replenish the missing nutrients and restore vitality.  Phase 3 – Time to find your rhythm, acquire new knowledge about your individual needs and reach your goal.

Phase 4 – Live your ideal lifestyle with all the tools, knowledge and accomplishments of metabolic balance.

As your coach, I will only be a phone call away, should you need further help and assistance.

What is included in the price?

  • Your initial blood test
  • Your food plans
  • Your seven appointments (includes the first appointment) Appointments will be spread over a three-month period, enabling me “the coach” to monitor your progress during this time.
  • 4 emails to the coach for further support

Normal total price £1200 – £1100 for new clients

If you have a target weight loss/gain in mind, why not contact me to discuss this further.

My own journey with Metabolic Balance!

Metabolic Balance is a great way to balance your metabolism and give the body what it lacks.  I became a coach, so that I can help others achieve their ideal goals, be it weight loss, hormonal balancing, and kicks starts weight loss that doesn't come off.

I became a coach for metabolic balance, I liked the sounds of no cravings, you eat real food, no fad diet or gimmicky diet and I could not wait to use it myself to losing weight, and balance my own hormones.  It's brilliant, you can eat things you like, and you don’t have to starve yourself! It is particularly hard to lose weight once you reach 40 and over.  Food today is often rich in refined carbohydrates and empty calories, and depriving us of vital vitamins and minerals.  Metabolic Balance is a scientifically proven program, devised by medical experts with decades of research and development.  The program is tailored to your individual needs, your lab results tests highlight specific areas that may be addressed through your personal food plan. The program has won two awards already.

Why is Metabolic Balance different?

Your plan is accomplished without hunger or fasting, no meal replacements, calorie counting or fat-free products, it is pure food.   This program encourages the body to fat burn, preventing the yo-yo effect.

The sort of changes you can expect to see from doing this plan will be physical, and mental well-being and it will improve performance and disposition, and may be noticeable in a few days! It also does wonders for your skin, so if this is an area you've been struggling with for years, consider doing this program.

My own Metabolic Balance Journey!

I have been on the program myself now for almost three weeks, and updating my twitter followers on my progress, from weight change,  inches lost on my waist and BMI change. If you'd like to follow my journey and progress, please join me on twitter @ecmartin1

I have lost 13 lbs in almost three weeks and I can honestly say, I am not board, have craving and really feel full and satisfied with what I am eating.

How does it affect my family during meal times?

We all eat what is on my food list, with the exception of some extra foods they have that I don't have, because it's not on my food plan, so it's not big deal, The picture above is an example of what I had for lunch today, almost like a naked bowl of Mexican food. The mice lamb, had garlic and herbs and the salad was lovely and fresh, I really enjoyed eating it!

What is included in the price?

  • Your initial blood test
  • Your food plan
  • Your seven appointments (includes the first appointment) Appointments will be spread over a three month period, enabling me “the coach” to monitored your progress during this time.
  • 4 emails to the coach for further support

If you'd like to know more or you'd like to have an initial telephone consultation, I'd love to hear from you!