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Menopause is a significant transition in a woman's life, marking the end of her reproductive years. Women spend an average 40% of their lives in menopause and it's unfairly little talked about. If you search Pubmed (a source of biomedical and life sciences literature used by health and medical professionals for supportive data) for 'pregnancy', you get around 114,000 articles. If you search for menopause, you get around 9,700 articles. If you search for menopause and nutrition, you get around 550 articles- clearly a scientific research area that lacks funding and attention. Understanding what happens during perimenopause and menopause period and how to manage it through nutrition and lifestyle can significantly enhance woman's well-being. This article explores the stages of peri-menopause and menopause, the changes in a woman's body, and provides actionable tips for maintaining health and vitality. Photo source: Unsplash Understanding Perimenopause and Menopause Perimenopause  is the period leading up to menopause, often starting in a woman's 40s but sometimes as early as her mid-30s. During this time, the ovaries gradually produce less oestrogen, leading to irregular menstrual cycles and a range of symptoms. Menopause  is officially diagnosed after a woman has gone 12 months without a menstrual period. The average age for menopause is 51. This stage signifies the end of ovarian function and a significant drop in oestrogen and progesterone levels in a woman's body. Changes in the Body During Menopause The hormonal shifts during peri-menopause and menopause (decline in oestrogen, progesterone, testosterone) cause various physical and emotional changes, including: Hot Flashes and Night Sweats:  Sudden feelings of heat, often accompanied by sweating and redness, are common. Mood Swings:  Hormonal fluctuations can lead to irritability, anxiety, depression and brain fog. Sleep Disturbances:  Many women experience insomnia or disrupted sleep patterns. Weight Gain:  A slower metabolism can lead to weight gain, especially around the abdomen. Women have a higher risk developing type II diabetes in this stage of life. Bone Density Loss:  Decreased oestrogen levels can result in weakened bones, increasing the risk of osteoporosis. Frozen Shoulder (you feel pain and like your arm is stuck) Cardiovascular Changes:  The risk of heart disease increases in menopause due to increases in cholesterol levels and blood pressure. Hair Loss, Brittle Nails and Wrinkles Vertigo and Tinnitus : changes in oestrogen can affect the inner ear, also having an impact on our balance Vaginal Dryness Both oestrogen and progesterone have a health protective role in a woman's body. Testosterone decline in menopause affect drive for life and also our sex life. Approaching Nutrition During Menopause A well-balanced diet can help manage symptoms and reduce health risks associated with menopause. Here are key nutritional strategies: Eat 80% Plant Based and 20% Animal Based Foods - think Mediterranean menu Focus on Calcium and Vitamin D together with Vitamin K2:  Essential for bone health, these nutrients help prevent osteoporosis. Include dairy products (fermented dairy (kefir, plain yoghurt), goat cheese, cottage cheese, leafy greens (cooked kale, spinach, collard greens, broccoli, cauliflower, Brussels sprouts), beans, sardines with bones, sesame seeds, almonds. K2 vitamin you can get from natto, sauerkraut, chicken, beef liver, eggs, cheese (Pecorino, Gouda, Gruyere, soft cheese) etc. Prioritise Protein:  Adequate protein intake supports muscle mass, which declines with age. Incorporate lean meats, fish, seafood, beans, lentils and nuts. Aim for 1.2g per body weight kg a day, so if you weigh 60kg, aim for 72g of protein from food spread out during your meals of the day. Healthy Fats:  Omega-3 fatty acids, found in fatty fish (salmon, mackerel, herring, sardines, anchovies), cod liver, flaxseeds, hemp seeds, chia seeds and walnuts, can reduce inflammation and improve heart health. Fibre-Rich Foods :  Whole grains, legumes, fruits, and vegetables aid digestion and help manage weight. Aim for 25g of fibre a day. Phytoestrogens:  Plant-based oestrogens found in soy products (tofu, edamame, tempeh), flaxseeds, sesame seeds, dried apricots, cashews, cruciferous vegetables (broccoli, Brussels sprouts and legumes may help balance hormones. Phytoprogestins: Green and black tea, parsley, celery, artichokes, rosemary, arugula, kale, capers, oranges Reduce or Avoid Added Sugar : Aim not to consume more than 25g of added sugar a day Reduce or Avoid Ultra-Processed Foods Consume Fermented Foods and Drinks as well as Prebiotic Foods for gut health Stay Hydrated:  Drink adequate amounts of water to manage bloating and dry skin. The amount depends on the person's weight, where they live, how much they exercise etc. Consider adding electrolytes to your water. Learn more about water and electrolytes here . Intermittent-Fasting : Take a break from food for 12h each night to support body detox, cell renewal. If you are not experiencing a lot of stress and are eating a healthy-balanced diet, you can try 14-16h fast at night during 2 days a week, where you eat your meals in 8-10h window during the day. But it's important to note here, that you get the necessary protein from your meals during these hours. Lifestyle Changes to Embrace Adopting a healthy lifestyle can alleviate many menopausal symptoms and enhance overall well-being. Consider the following: Regular Exercise:  Aim for at least 30 minutes of moderate activity most days. Resistance training 3 times a week, walking with weighted vest, are particularly beneficial for bone health. Mindfulness and Stress Management :  Practices such as yoga, meditation, pilates and deep-breathing exercises can help manage mood swings and stress. Adequate Sleep:  Establish a regular sleep routine (aim for 8 hours a night) and create a restful environment to improve sleep quality . Avoid Triggers:  Identify and avoid triggers for hot flashes, such as spicy foods, caffeine, and alcohol. Quit Smoking:  Smoking can exacerbate menopausal symptoms and increase the risk of cardiovascular disease and osteoporosis. Regular Check-ups:  Routine health screenings for bone density, cholesterol levels, and blood pressure are crucial. Have an open discussion about Hormonal Replacement Therapy (HRT) with your gynaecologist. For many women it could be life-saving during menopause. For some women it could be counter-intuitive. Menopause is a natural phase of a woman's life, but it comes with its challenges. By understanding the changes happening in your body and proactively managing your diet and lifestyle, you can navigate this transition with much more confidence and grace. Prioritise a balanced diet rich in essential nutrients, stay active, and practice self-care to maintain your health and well-being during peri-menopause and menopause. If you need a professional to analyse your current diet, provide guidance where to improve it, support you on your journey towards better health, don't hesitate to reach out to me at info@katrinpeo.com . I was recently asked by Dr. Mari Laasma to be part of their longevity program 'Reverse' team as a nutritionist to support women aged 40+. If you are a woman living in Estonia, you are in perimenopause or menopause and want to learn and practice better health, visit the Longevity page to read more and sign up .

Allergies are becoming increasingly common worldwide—from seasonal hay fever to food allergies and intolerances. Many people ask: 👉 Why do allergies develop? 👉 Can they be prevented—or even reversed? The answer is more complex than it may seem. What Is an Allergy? An allergy is an overreaction of the immune system  to substances that are normally harmless, such as: pollen dust mites certain foods (e.g. nuts, dairy, eggs) In allergic individuals, the immune system identifies these substances as a threat and produces antibodies (IgE), triggering the release of histamine and other inflammatory compounds. This leads to symptoms such as: sneezing, congestion itching, rashes digestive discomfort in severe cases, anaphylaxis, where one develops breathing difficulties, swelling of the tongue/throat, hives, and low blood pressure, requiring immediate treatment with intramuscular epinephrine (EpiPen) Why Are Allergies Increasing? The rise in allergies cannot be explained by genetics alone—it has happened too quickly. Research suggests a combination of factors: 1. Changes in Microbial Exposure (Hygiene Hypothesis) Modern lifestyles involve: less exposure to natural environments (urbanisation and too little time spent in nature) increased sanitation reduced contact with diverse microbes This may affect how the immune system develops, making it more prone to reacting to harmless substances. 2. Gut Microbiome and Immune Tolerance The gut plays a central role in immune regulation. Early-life microbiome development is critical Lower microbial diversity is linked to higher allergy risk Factors like antibiotics, C-section birth, and diet influence this A healthy microbiome helps the immune system learn what is harmful and what is safe 3. Barrier Function (Gut, Skin, Airways) Your body has protective barriers: gut lining skin respiratory tract If these barriers are compromised: allergens may enter more easily immune responses may become exaggerated 4. Environmental and Lifestyle Factors Additional contributors may include: air pollution ultra-processed diets chronic stress low dietary diversity These factors can influence both inflammation and immune balance. Seasonal vs Food Allergies – What’s the Difference? Seasonal allergies (e.g. hay fever) Triggered by airborne allergens (pollen, grasses) Affect respiratory system Often seasonal and recurring Food allergies Triggered by specific foods Can affect multiple systems (skin, gut, respiratory) May cause immediate or delayed reactions Food allergies involve immune responses that can range from mild to severe and, in some cases, life-threatening. Can Allergies Be Reduced? There is no single solution—but there are ways to support the body and reduce the burden on the immune system . 1. Support Immune Tolerance diverse, whole-food diet adequate fibre intake exposure to varied environments (nature, outdoors) 2. Support Gut Health include fibre-rich foods consider eating fermented foods (if tolerated) avoid unnecessary antibiotic use These approaches may help support microbial diversity and immune regulation. 3. Reduce Overall Inflammatory Load manage stress support sleep reduce ultra-processed foods This helps create a more balanced internal environment. 4. Personalised Approach Matters Allergies are highly individual. What works for one person may not work for another. In some cases, medical support and testing are essential—especially with food allergies. Can Allergies Be Eliminated? In some cases—particularly in children—certain food allergies may resolve over time. However, for many people: the goal is not elimination, but management and improved resilience. Emerging research (especially around the microbiome) is promising, but there is no universal “cure” at this stage. Final Thoughts Allergies are not caused by a single factor—they are the result of complex interactions between the immune system, environment, and lifestyle . Understanding this helps shift the focus from “quick fixes”to long-term support of immune balance and overall health. If you ware looking to get support and guidance on how to improve your diet don't hesitate to reach out to me for health coaching and nutrition counselling via e-mail at info@katrinpeo.com.

Inflammation is often discussed as something to “reduce” or “avoid,” but in reality, it is a fundamental biological process essential for survival . It is the body’s built-in defense system—activated whenever there is injury, infection, or exposure to harmful substances. The key to understanding inflammation is this: It is not inherently harmful— it becomes problematic when it is prolonged, dysregulated, or unresolved . I have covered inflammation in one of my previous posts , how to diagnose it, what causes inflammation in the body and how to support healthy inflammatory balance in the body. Acute vs. Chronic Inflammation – A Crucial Difference There are two main types of inflammation: Acute inflammation Short-term and protective Triggered by injury or infection Helps eliminate harmful agents and initiate healing Typically resolves within days Chronic inflammation Long-lasting (months or years) Can persist even without a clear threat May silently damage tissues over time Chronic inflammation often develops when the immune response fails to switch off properly , or when the body is exposed to ongoing stressors such as poor diet, stress, or environmental factors. What Happens Inside the Body During Inflammation? When inflammation is triggered, the immune system releases signaling molecules (such as cytokines) that: Increase blood flow to affected tissues Recruit immune cells to the site Activate repair processes In acute situations, this response is tightly regulated and resolves once healing is complete. However, in chronic inflammation: Immune cells remain active Inflammatory chemicals continue circulating Tissue repair and tissue damage happen simultaneously Over time, this can lead to cellular damage, oxidative stress, and impaired function . How Inflammation Affects Different Systems in the Body One of the most important things to understand is that inflammation is not local—it can affect the entire body . 1. Brain and Mental Health Chronic inflammation is increasingly linked to: Brain fog Low mood or depression Cognitive decline Inflammatory signals can influence neurotransmitters and brain function, contributing to mental health symptoms. 2. Metabolism and Blood Sugar Inflammation interferes with how the body handles glucose and insulin, contributing to: Insulin resistance Blood sugar imbalances Increased risk of type 2 diabetes 3. Cardiovascular System Persistent inflammation can damage blood vessels and promote plaque formation, increasing the risk of: Heart disease Stroke Inflammation plays a key role in the development of atherosclerosis. 4. Gut and Digestive Health The gut is both: a source  of inflammation a target  of inflammation Imbalances in gut microbiota and increased intestinal permeability can amplify inflammatory responses throughout the body. 5. Muscles, Joints, and Pain Chronic inflammation can contribute to: Joint pain Muscle aches Stiffness Unlike acute inflammation (which helps healing), chronic inflammation may slow recovery and increase tissue breakdown . 6. Immune System Dysregulation Long-term inflammation can: Overactivate the immune system (autoimmunity) Or weaken it (frequent infections) This imbalance makes the body less efficient at responding appropriately to threats. Why Chronic Inflammation Often Goes Unnoticed Unlike acute inflammation, chronic inflammation is often called “silent inflammation”  because: It does not always cause obvious symptoms It develops gradually Symptoms can be vague (fatigue, digestive issues, low energy) Common signs may include: Persistent fatigue Digestive discomfort Joint or muscle pain Brain fog Changes in mood or appetite The Bigger Picture Inflammation is not a disease—it is a biological process . But when it becomes chronic, it creates an internal environment that: disrupts normal cellular function accelerates ageing increases vulnerability to chronic disease In this way, inflammation acts less like a single problem and more like a common underlying mechanism  linking many health conditions. If you need support and guidance how to reduce inflammation in your body with nutrition and lifestyle modifications, contact me for nutrition counselling and health coaching at info@katrinpeo.com .

Inflammation has become a widely discussed topic in health and nutrition—but it is also often misunderstood. So what role does inflammation actually play in the body, and how does it affect our long-term health? What is inflammation? Inflammation is a natural and essential part of the immune system . It is the body’s response to: injury infection toxins Typical signs include redness, swelling, heat, and pain. In the short term, this process is protective and necessary for healing . When inflammation becomes a problem Problems arise when inflammation becomes chronic and low-grade . This type of inflammation: persists over time may not cause obvious symptoms can gradually damage tissues Chronic inflammation has been linked to many common conditions, including: cardiovascular disease type 2 diabetes obesity certain cancers neurodegenerative diseases Research suggests that inflammation plays an important role in the development and progression of these conditions. However, it’s important to understand: 👉 inflammation is one piece of a larger puzzle , not the only cause. In this article I also cover  how chronic inflammation affects different body parts. Why does chronic inflammation develop? Chronic inflammation is often influenced by a combination of factors: 1. Diet Highly processed foods , excess sugar , low fibre, high alcohol intake may promote inflammatory processes. 2. Excess body fat Adipose tissue (body fat) can release inflammatory signals, especially when present in excess. 3. Physical inactivity Regular movement helps regulate immune and metabolic function. 4. Stress Chronic psychological stress can activate inflammatory pathways. 5. Poor sleep Sleep deprivation is associated with increased inflammatory markers. 6. Gut health The gut microbiome plays a significant role in regulating inflammation and immune responses. Inflammation and modern lifestyle There is growing evidence that modern lifestyle patterns—such as: over-nutrition sedentary behaviour chronic stress may contribute to persistent low-grade inflammation. This may help explain why many chronic diseases often appear together and increase with age. Can you feel inflammation? Not always. Unlike acute inflammation, chronic inflammation is often described as “silent”  because: symptoms can be subtle or absent it is typically detected through biomarkers How can inflammation be assessed in the body? Inflammation in the body can be evaluated using certain laboratory markers. However, it’s important to understand that no single test can fully capture the complexity of inflammation , and results should always be interpreted in context. Common blood markers used in practice C-reactive protein (CRP)- CRP is one of the most widely used markers of inflammation. It is produced by the liver in response to inflammatory signals in the body. Standard CRP is often used to detect acute inflammation or infection High-sensitivity CRP (hs-CRP) is used to assess low-grade, chronic inflammation , particularly in relation to cardiovascular risk 👉 General reference ranges (hs-CRP): <1 mg/L  → low risk / low inflammation 1–3 mg/L  → moderate >3 mg/L  → higher inflammation Some practitioners aim for lower values, but targets such as <0.5 mg/L are not universally established clinical cut-offs. Homocysteine. Homocysteine is an amino acid involved in methylation processes in the body. Elevated levels have been associated with: increased cardiovascular risk cognitive decline impaired methylation (often linked to B-vitamin status, especially folate, B6, and B12) While homocysteine is sometimes discussed in the context of inflammation, it is better understood as a metabolic and cardiovascular risk marker rather than a direct inflammatory marker . 👉 Typical reference ranges: ~5–15 µmol/L (laboratory reference range) Some experts suggest optimal levels may be in the lower end of this range (e.g. ~5–10 µmol/L) Other markers that may provide additional context These markers do not measure inflammation directly but can provide supporting information : Ferritin. Ferritin reflects iron stores but is also an acute-phase reactant , meaning it can increase during inflammation. Elevated ferritin may indicate inflammation, infection, or iron overload Low ferritin typically reflects iron deficiency 👉 Interpretation should always consider the broader clinical picture. White blood cell count (WBC). WBC is part of the immune system response. Elevated levels may indicate infection or inflammation However, it is non-specific  and influenced by many factors Gut health and microbiome testing. Emerging research shows that gut health plays a role in regulating inflammation. Certain microbiome patterns are associated with inflammatory processes However, testing methods and interpretation are still evolving Methylation-related markers. Since homocysteine is linked to methylation, assessing nutrients such as: vitamin B12 folate vitamin B6 can provide additional insight into metabolic processes connected to overall health. While blood tests can offer useful insights, inflammation is a complex, whole-body process . Rather than relying on a single marker, it is best to: look at patterns across multiple biomarkers consider symptoms, lifestyle, and medical history interpret results with a qualified healthcare professional How to support a healthy inflammatory balance Rather than trying to “eliminate inflammation,” the goal is to support balance in the immune system . Evidence-based strategies include: Nutrition whole, minimally processed foods vegetables, fruits, legumes healthy fats from nuts, seeds, oily fish, avocado, extra-virgin olive oil Movement regular physical activity Sleep consistent, high-quality sleep Stress management mindfulness, recovery, social connection  Gut health support fibre-rich foods fermented foods Key takeaway Inflammation is not inherently “bad.” It is a vital biological process that keeps us alive. However, when it becomes chronic and dysregulated, it can contribute to the development of many modern diseases. 👉 The goal is not to eliminate inflammation—but to support the body’s ability to regulate it effectively . If you are looking for nutritional guidance to improve your daily nutrition that supports your health, don't hesitate to reach out to me for personalised nutrition advice at info@katrinpeo.com

In recent years, the connection between nutrition and health has become increasingly personalised. A new large-scale study published in Nature adds powerful evidence to this shift—highlighting the critical role of the gut microbiome in shaping our metabolic health. Here is a short summary from the study. This study analysed data from over 34,000 people across the US and UK , combining: dietary intake gut microbiome composition metabolic health markers It identified specific gut bacteria associated with better or worse cardiometabolic health . Key findings: Certain microbial species are consistently linked to favourable health markers  (e.g. better blood sugar, better blood lipids, lower inflammation) Other microbial species are linked to higher disease risk These microbial patterns are strongly associated with BMI and disease status Importantly, diet can shift the microbiome , improving health markers over time 👉 In simple terms: What you eat shapes your gut bacteria—and your gut bacteria influence your health. 👉 You can read the full study here: Read the original study in Nature. I have written a numerous articles in the past on gut microbiome and health. You can find them here . Why This Matters: Cardiometabolic Diseases Are Rising Globally Cardiometabolic diseases—especially: cardiovascular disease (CVD) type 2 diabetes (T2D) are the leading causes of illness and death globally . They are strongly linked to: unhealthy diet physical inactivity excess body weight chronic inflammation tobacco use harmful use of alcohol According to the World Health Organisation (WHO) , an estimated 19.8 million people died from CVDs in 2022, representing approximately 32% of all global deaths (of these deaths, 85% were due to heart attack and stroke). And as of 2022, 830 million people were living with diabetes, according to WHO . Below are some key facts from the World Health Organisation about overweight and obesity , which is a true concern. In 2022, 2.5 billion (43%) adults (18 years and older) were overweight and 1 in 8 people (16%) in the world were living with obesity. Worldwide adult obesity has more than doubled since 1990, and adolescent obesity has quadrupled. Over 390 million children and adolescents aged 5–19 years were overweight in 2022, including 160 million who were living with obesity. In 2024, 35 million children under the age of 5 were overweight. The Situation in Estonia: A Growing Health Concern Data from Estonian and international sources (including TAI and OECD profiles ) show a concerning trend: Overweight and obesity More than half of adults  in Estonia are overweight or obese Around 1 in 5 adults is obese   Cardiovascular disease Estonia has one of the highest CVD incidence rates in the EU ~ 1,741 cases per 100,000 people  annually Type 2 diabetes Around 80% of people with diabetes are overweight or obese   Tens of thousands of adults are living with diabetes in Estonia. Merely in 2024 there were 5,933 new cases of Type 2 diabetes registered in Estonia . 👉 This aligns closely with the study’s message: Diet, weight, and metabolic health are deeply interconnected—and the gut microbiome may be a missing link. The Missing Piece: Your Gut Microbiome The gut microbiome consists of trillions of microorganisms that: help digest food produce beneficial compounds (like short-chain fatty acids) regulate inflammation influence metabolism and insulin sensitivity Research shows that: microbiome composition differs between lean and obese individuals it can influence energy balance, fat storage and appetite   What’s New in This Study? What makes this Nature  study unique is its scale and consistency. It introduces a “microbiome health ranking” , identifying: bacteria linked to good health bacteria linked to disease risk Interestingly: Many beneficial microbes are still unknown to science Less healthy profiles often include well-known inflammatory species   👉 This highlights how much we still have to learn—and how important this field is becoming. Can You Improve Your Microbiome? Yes—Through Diet One of the most encouraging findings: 👉 The microbiome is modifiable. Dietary interventions in the study showed: increase in beneficial bacteria decrease in harmful species improvement in health markers over time Practical Takeaways (What This Means for You) Based on this study and broader research: 1. Focus on dietary quality—not just calories Whole foods matter more than calorie counting. Important is to eat a balanced diet that consists of vegetables, fruits, berries, legumes, whole grains, mushrooms, nuts, seeds, fish, meat, eggs and dairy. 2. Feed your gut bacteria Prioritise: fibre-rich foods (vegetables, legumes, whole grains) polyphenol-rich foods (berries, nuts, seeds) 3. Support your gut bacteria Add: fermented foods and drinks to your diet to support the growth of beneficial bacteria in your gut 4. Reduce ultra-processed foods These are strongly linked to poor microbiome profiles and cardiometabolic risk 4. Reduce your intake of added sugar High sugar consumption drives dysbiosis—an increase in pathogenic or pro-inflammatory bacteria and a decrease in beneficial ones. Learn more from this article what's recommended daily limits of added sugar from foods and drinks . 5. Think long-term Microbiome changes happen over time—not overnight A Shift Toward Personalised Nutrition This study supports a growing movement: 👉 “One-size-fits-all diets don’t work for everyone.” The future of nutrition is likely to include: microbiome testing personalised dietary recommendations precision nutrition strategies Final Thoughts This new research reinforces something fundamental: 👉 Your daily food choices are one of the most powerful tools you have to influence your health. If you want to make changes to your diet to support your overall health, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com .

Protein is one of the three main macronutrients and plays an essential role in building and repairing tissues, supporting immune function, and producing enzymes and hormones. Adequate protein intake is particularly important for muscle maintenance, muscle growth, and healthy weight management . High-protein foods can help increase satiety, stabilize blood sugar levels, and preserve lean muscle mass during weight loss. Research suggests that individuals who are physically active or trying to build muscle may benefit from consuming approximately 1.2–1.6 grams of protein per kilogram of body weight per day , especially when combined with resistance training. Below are some nutritious and protein-rich foods that can support muscle recovery, muscle growth, and overall health. 1. Eggs Eggs are considered one of the most nutritious protein sources because they contain all nine essential amino acids , making them a complete protein. Protein:  about 13 g per 100 g Eggs also contain important nutrients such as vitamin B12, selenium, and choline, which support brain health and metabolism. 2. Chicken Breast Chicken breast is one of the most popular protein sources for athletes and people aiming to lose weight because it is high in protein and relatively low in fat. Protein:  about 30–32 g per 100 g It is also versatile and easy to include in a wide variety of meals. 3. Salmon Salmon provides high-quality protein and is also rich in omega-3 fatty acids , which support heart health and may help reduce inflammation. Protein:  about 20–25 g per 100 g Omega-3 fats are also beneficial for brain health and recovery after exercise. 4. Greek Yoghurt Greek yogurt contains more protein than regular yogurt and is a convenient high-protein breakfast or snack. Protein:  about 10 g per 100 g It also contains probiotics that support gut health. 5. Cottage Cheese Cottage cheese is a protein-rich dairy food that contains casein protein , which digests slowly and can help keep you full for longer. Protein:  about 11 g per 100 g Because of its slow digestion, cottage cheese is sometimes recommended as an evening snack for muscle recovery. 6. Lentils Lentils are one of the best plant-based sources of protein and are also high in fibre, iron, and folate. Protein:  about 9 g per 100 g cooked The fiber content helps support gut health and can improve satiety. 7. Chickpeas Chickpeas are nutrient-dense legumes that provide plant protein, fiber, and important minerals such as magnesium and iron. Protein:  about 8–9 g per 100 g They are commonly used in dishes like hummus, salads, and stews. 8. Tofu Tofu is made from soybeans and is a popular protein source in vegetarian and vegan diets. Protein:  about 8 g per 100 g It is also a source of calcium and iron and can easily absorb the flavour of other ingredients. 9. Tempeh Tempeh is a fermented soy product that contains more protein than tofu and provides beneficial probiotics from fermentation. Protein:  about 19 g per 100 g It is also rich in fibre and micronutrients. 10. Almonds Almonds are a nutrient-dense snack that provides plant protein, healthy fats, fiber, and vitamin E. Protein:  about 21 g per 100 g Because nuts are calorie-dense, they are best consumed in moderate portions. 11. Pumpkin Seeds Pumpkin seeds are among the most protein-rich seeds and also provide zinc, magnesium, and healthy fats. Protein:  about 30 g per 100 g They can easily be added to salads, yogurt, smoothies, or oatmeal. 12. Hemp Seeds Hemp seeds are a highly nutritious plant food containing protein, fiber, and beneficial omega-3 and omega-6 fatty acids. Protein:  about 31 g per 100 g They also contain essential amino acids and can be easily added to smoothies, yogurt, or salads. Why Protein Can Help With Weight Loss Higher-protein diets may support weight management in several ways: they increase feelings of fullness they help preserve lean muscle mass during calorie restriction they can stabilise blood sugar levels they may increase thermogenesis (calories burned during digestion) For best results, protein intake should be combined with balanced nutrition, regular physical activity, and adequate sleep . Final Thoughts Protein-rich foods are important for maintaining muscle mass, supporting metabolism, and promoting overall health. A balanced diet that includes both animal and plant protein sources  can help ensure adequate intake of essential amino acids and other nutrients. If you are looking to receive nutritional counselling to improve your diet, to have the meals balanced in order to support healthy weight, to have the energy you need to do things you love- then do reach out to me for nutritional counselling at info@katrinpeo.com .

I hardly know any woman in my age who has not had urinary tract infection (UTI) in their life. Many of us end up having them on a frequent basis. Around 50–60% of women experience at least one UTI in their lifetime , and recurrent infections are common. Having been there myself, I want to share my learnings over the years and what I have learnt through experience and literature. I hope the below helps women to consider different ways for healing from UTIs or at least have conversation with their doctor to talk about different solutions. Types of UTIs There are different types of UTI: urethritis and cystitis. Urethritis is an infection in the urethra, which can cause nausea, vomiting, pain in the upper back and side, shaking and chills, high fever. Both bacteria like E.coli and viruses can cause urethritis. Cystitis is a bladder infection, which is a lower urinary tract infection. You may experience discomfort in your lower stomach, pelvic pain, blood in urine, painful and frequent urination. Bladder infection occurs when the bacteria is present in urine. Since organs are all connected, bacteria can also travel up and affect the kidneys. You may experience burning sensation when urinating and discharge. What are the causes of UTIs There are several factors that increase the risk of developing UTIs. Having the knowhow what causes it, can help to prevent them in the future. Why do women get UTIs more frequently than men? Women have much shorter urethra than men, therefore the bacteria can end up in the urinary tract and blood. 90% of the infections related to bladder, kidneys, urethra are related to E. coli bacteria, which lives normally harmlessly in our intestines, both in humans and animals. The problem is when the bacteria gets from the bowels into the urinary tract. Birth control pills (because how oestrogen affects the pH) and antibiotics taken in life shift the urinary pH and the intestinal pH, which has a big impact on urinary tract and bladder, allowing the bacteria more easily to grow. Sexual intercourse and spermicidal contraceptives. Sexual activity can move bacteria from vaginal cavity into the urethral opening. After intercourse most women have a significant number of bacteria in their urine and though body tries to get rid of the bacteria via urine, some of the bacteria may remain and cause infection. Spermicides and condoms may irritate the skin and increase the growth of bacteria in surrounding tissues. Catheters- when you need to have a catheter placed, it can develop biofilm on catheter allowing for bacteria to develop and cause an infection Pregnant women are more prone to having UTIs- often women develop their first UTI during their pregnancy because of the hormonal changes and the shifts in the position of the urinary tract Having a suppressed immune system puts you at higher risk developing UTI, because your body is not able to fight off the bacteria that well People with diabetes, where body's ability to control blood sugar is impaired, also increases the risks for developing UTIs What are the symptoms of UTI? They can be extremely uncomfortable and may include: painful urination pressure or burning sensation in the bladder a need to urinate more frequently abdominal pain fatigue and weakness strong-smelling pee urine that's cloudy or appears bright pink or red How is UTI diagnosed? You can easily do a home test with urinary test strips, where you can see elevated nitrites and leukocytes with UTI. Sometimes, especially if you have had reoccurring UTIs, your doctor might order a urine test, where the lab actually analysis the different bacteria in your urine and also see the severity of the bladder infection. Treatment of UTIs Conventional treatment for UTIs Current standard treatment for bacterial urinary tract infections is antibiotics, which help eliminate the infection and prevent complications such as kidney infections. At the same time, lifestyle and nutritional strategies may support the body during recovery and help reduce the risk of recurrent infections. In Estonia, where I live, doctors I have been to also recommend to drink uva ursi tea, take d-mannose, drink more water or recommend some other over the counter supplements, like Soluro Duo . But often women end up being prescribed antibiotics. The down-side of antibiotics is that, it might help you in the short-term, but the more frequently you have UTIs, the harder it is to have the infection cured with antibiotics and often you are being prescribed different antibiotics as the one that you took before, might not work. And over time you can start to experience antibiotics resistance, which means the bacteria (E.coli, the primary bacteria responsible for the UTIs), is able to defeat the drug designed to kill them. Every time you go on antibiotics, you damage your gut microbiome (reducing the good flora in your intestinal tract), your mitochondria (your body's cells powerhouses) and the microbiota in your vaginal cavity. Antibiotics can also cause yeast infections as when good bacteria is wiped out, it's harder to keep the yeast under control. So then doctor might prescribe you anti-fungal after an antibiotic. And you end up on this reoccurring UTI rollercoaster ride. How to treat UTIs naturally? There are several home remedies for UTIs you can try to stop the invasion of bacteria becoming a reoccurring problem and things you can do to avoid UTIs in the first place. I am going to list here different things you can try. And based on experience, I would really recommend you try the natural remedies first before deciding together with the doctor whether you need antibiotics. Sometimes the infection is so severe, that going on a course of antibiotics is necessary, but definitely worth to try other non-invasive remedies first. Drinking adequate amount of water , herbal tea, which helps to flush the bacteria out from your body. Drinking sufficient water may help flush bacteria from the urinary tract. Increasing daily water intake has been shown in some studies to reduce the recurrence of UTIs in women prone to infections. Urinating often and when the urge rises Urinating after sexual intercourse Wiping properly from front to back when going to toilet- this is a good tip to teach to young girls from an early age Wear loose-fitting clothes, allowing the area around urethra to stay dry (tight jeans, nylon underwear can be problematic. Also don't use perfumed pantyliners if using any) Avoid using spermicides and use lubricated condoms that don't contain spermicides Taking D-mannose. D-mannose is a naturally occurring sugar found in some fruits. It may help prevent certain bacteria, such as E. coli , from attaching to the urinary tract lining. Some studies suggest it may help reduce recurrent UTIs, although systematic reviews note that current evidence is still limited and more high-quality studies are needed . Consuming probiotic food and/or taking good quality probiotic Using vaginal probiotics to improve the microflora and avoiding bubble baths and irritating soaps in the genital area. Drinking uva ursi tea or taking uva ursi tincture Drinking parsley tea Eating garlic as it's antimicromial and anti-inflammatory Consuming ginger in your drink or food Drinking non-sweetened pure cranberry juice, diluted with water Taking Echinacea or Pau D'arco to improve the immune system Eating regularly foods high in vitamin C or taking Vitamin C supplement (makes urine more acidic) Making sure you avoid sugary processed foods and drinks, high carbs in your diet, alcohol Avoid getting cold on your feet, lower back and stomach area Reducing stress Improving sleep Always discuss the birth control options with your gynaecologist, as birth control pills which are often prescribed can cause issues and imbalances in the gut, causing bloating, diarrhoea, constipation etc. Using antibacterial essential oils diluted with carrier oil, topically- oregano, clove, myrrh, rosemary, basil While diet alone cannot cure a urinary tract infection, nutrient-rich foods may support the immune system and overall recovery. Helpful foods may include: Berries (cranberries, blueberries)  – rich in polyphenols that may help prevent bacterial adhesion Vegetables (broccoli, leafy greens, carrots)  – provide antioxidants and vitamin C Fermented foods (yoghurt, kefir)  – contain probiotics that may support a healthy microbiome Garlic  – contains compounds with antimicrobial properties Adequate protein (fish, chicken, legumes)  – supports immune and tissue repair Cranberries are widely discussed in UTI prevention, but evidence shows they are more useful for prevention than for treating an active infection . Cranberries contain compounds called proanthocyanidins (PACs)  that may help prevent certain bacteria, particularly E. coli , from attaching to the bladder wall. This mechanism may help reduce the risk of recurrent urinary tract infections. However, current evidence suggests that cranberry products are more helpful for prevention than for treating an active infection . During a UTI, some foods and drinks may irritate the bladder and worsen symptoms. These may include: caffeine alcohol spicy foods highly acidic drinks artificial sweeteners Gut connection with UTIs If you have bacteria or yeast imbalances in the urinary tract or vaginal tract, you probably have issues in the digestive tract. You might want to look deeper into intestinal tract, if you have any underlying issues there. By fixing the gut, you help to improve the immune system in the vaginal area as well. Uncomplicated UTIs usually resolves within days, especially if you follow the above recommendations. This article is for educational purposes only and does not replace medical advice. If you experience symptoms of a urinary tract infection such as burning urination, fever, or persistent pain, consult a healthcare professional. If you need help and guidance on how to improve your diet and lifestyle, don't hesitate to reach out to me for personalised nutrition counselling and health coaching at info@katrinpeo.com .

In recent years, medications targeting the hormones GLP-1 and GIP  have gained significant attention for their ability to support weight loss and improve blood sugar control . These medications are increasingly used in the treatment of obesity and type 2 diabetes , and for many individuals they can be a powerful medical tool that improves health and quality of life. At the same time, their rapid rise in popularity has raised many questions: What exactly are GLP-1 and GIP medications? How do they work in the body? Who prescribes them? What role do nutrition and lifestyle changes play? Why I Am Writing About GLP-1 and GIP Medications? As a nutrition counsellor , I often hear questions and discussions about these medications. Many people are curious about how they work and whether they might be appropriate for them. I have attended several seminars and professional training courses where weight-loss medications were discussed as part of the broader topic of obesity treatment and metabolic health . Based on what I have learned from these training courses and from current scientific literature, I wanted to share a clear and balanced overview  of this topic. The goal of this article is not to provide medical advice, but to explain what GLP-1 and GLP-1/GIP medications are, how they work in the body, and why nutrition and lifestyle still play an important role when these medications are used. This article provides a general overview of these medications, their physiological effects, potential benefits, and important considerations related to nutrition and lifestyle . Note:  This article is intended for educational purposes only and does not replace medical advice. Weight-loss medications must always be prescribed and supervised by a qualified physician. Obesity Treatment Is Multifactorial Modern obesity treatment rarely relies on a single intervention. Instead, it usually involves a comprehensive and individualised approach , which may include: nutrition therapy physical activity behavioural counselling pharmacotherapy (medications) medical devices or procedures bariatric surgery in some cases Medications such as GLP-1 receptor agonists and dual GLP-1/GIP agonists  are therefore one component of obesity treatment — not a replacement for lifestyle changes. What Is GLP-1? GLP-1 (glucagon-like peptide-1)  is a hormone naturally produced in the body that plays an important role in regulating blood sugar, digestion, and appetite . It is released from specialised cells in the intestine—called enteroendocrine L-cells —in response to food intake. After a meal, GLP-1 levels in the bloodstream can increase two to four times , triggering several metabolic processes that help the body manage energy and nutrient intake. GLP-1 contributes to metabolic regulation by: stimulating insulin secretion reducing glucagon release helping regulate blood sugar levels slowing stomach emptying increasing feelings of fullness after eating Interestingly, natural GLP-1 has a very short half-life of only 1–2 minutes , because it is rapidly broken down by the enzyme DPP-4 . Despite this short lifespan, it plays a powerful role in appetite regulation and metabolic health. Gut Hormones and Appetite Regulation Although GLP-1 has recently gained widespread attention due to modern weight-loss medications , it is important to remember that it is part of the body’s natural appetite-regulation system . Inside the digestive tract are specialised hormone-producing cells known as enteroendocrine cells . While they make up only about 1–2% of the intestinal lining , they produce a wide range of signalling molecules that help regulate digestion, metabolism, and hunger. Among the most important of these hormones are GLP-1  and peptide YY (PYY) , both produced by L-cells in the intestine. These hormones work together to help regulate appetite and digestion. They communicate with the brain to signal that we have eaten enough, slow the rate at which food leaves the stomach, and support digestive processes needed to break down nutrients. PYY , in particular, travels through the bloodstream to the brain where it contributes to feelings of satiety and reduced appetite. Importantly, the release of these hormones is influenced by what we eat . Meals that contain adequate protein, fibre, and healthy fats  tend to stimulate greater release of GLP-1 and PYY. In addition, beneficial gut bacteria produce short-chain fatty acids  when they ferment dietary fibre. These compounds help support the activity of enteroendocrine cells and may further promote the production of appetite-regulating hormones. In other words, the body already has built-in biological mechanisms that help regulate hunger and fullness . While medications can enhance these pathways, balanced meals that include protein, fibre-rich plant foods, and healthy fats support the body’s natural satiety signals. You can find multiple articles on protein , healthy fats and fibre in my blog, why they are important for healthy functioning of our bodies, how much we need and the food sources. 👉 I have also created two downloadable resources on how to get 30g of protein in one meal and 30g of fibre in a day . What Is GIP? GIP (glucose-dependent insulinotropic polypeptide)  is another hormone involved in metabolism. It is produced by K-cells in the small intestine  and released when we eat, particularly in response to carbohydrates and fats . GIP contributes to metabolic regulation by: stimulating insulin secretion helping regulate blood glucose levels after meals influencing how nutrients are stored in the body In fact, GIP is responsible for around 60–80% of the insulin response after eating , making it one of the key hormones in the body’s incretin system . How GLP-1 and GIP Medications Work Medications have been developed to mimic or enhance the effects of these hormones . GLP-1 receptor agonists and dual GLP-1/GIP agonists can: stimulate insulin secretion suppress glucagon release slow stomach emptying interact with appetite-regulating centres in the brain increase feelings of fullness As a result, many people experience: reduced appetite earlier satiety during meals fewer food cravings reduced “food noise” or constant thoughts about eating Studies show these medications may reduce daily energy intake by approximately 16–39% compared with placebo. Who Prescribes These Medications? GLP-1 and GLP-1/GIP medications are prescription medicines . They are typically prescribed by: endocrinologists diabetologists obesity medicine specialists general practitioners trained in obesity management family doctors (especially for repeated prescriptions) Doctors may consider prescribing these medications when: BMI is 30 or higher , or BMI is 27 or higher with weight-related health conditions , such as type 2 diabetes, hypertension, sleep apnea, or metabolic syndrome. The decision to start medication is always individualised and patient-centred , taking into account overall health, medical history, lifestyle factors, and treatment goals. These Medications Can Be Life-Changing For people living with severe obesity , GLP-1 and GIP medications can significantly improve health outcomes. They may help reduce risks associated with: type 2 diabetes cardiovascular disease fatty liver disease sleep apnea mobility limitations For some individuals, medication can even reduce the need for bariatric surgery . For these patients, weight-loss medications are not simply cosmetic treatments—they can be an important medical therapy . Potential Side Effects Like all medications, GLP-1 and GIP drugs can have side effects. The most common ones involve the digestive system and may include: nausea vomiting constipation diarrhoea digestive discomfort These symptoms are most common when starting treatment or increasing the dose . Gradual dose increases are often used to help reduce these side effects. You can find more information about the side effects of these weight-loss medications here . Below is a general overview of current weight-loss medications. Weight-Loss Medications Medication Active Ingredient Mechanism of Action EU Status Side Effects Wegovy Semaglutide GLP-1 receptor agonist Approved for weight loss; 7.2 mg dose under review Nausea, digestive tract issues Saxenda Liraglutide GLP-1 receptor agonist Approved for weight loss Nausea, digestive tract issues Mounjaro / Zepbound Tirzepatide GLP-1 + GIP receptor agonist Approved for type 2 diabetes treatment; under review for weight loss Nausea, gastrointestinal side effects Ozempic / Rybelsus Semaglutide GLP-1 receptor agonist Approved for type 2 diabetes treatment Nausea Mysimba / Contrave Naltrexone + Bupropion Central nervous system effect and reduction of hunger signals Approved for weight loss Mostly mild to moderate gastrointestinal side effects Orlistat (Xenical / Alli) Orlistat Gastrointestinal lipase inhibitor Approved for weight loss (Alli- over-the-counter drug). Xenical (prescription drug)- for type 2 diabetes and weight loss Steatorrhea, fatty diarrhea Source: Tallinn Healthy University of Applied Sciences, Laine Parts Reduced Appetite and Nutrient Intake One of the key effects of GLP-1 medications is a significant reduction in appetite . While this contributes to weight loss, it can also lead to lower overall nutrient intake . Studies suggest that energy intake may decrease by 16–39% during treatment . If diet quality is not carefully managed, this may increase the risk of nutrient deficiencies , especially when daily quality food intake drops below approximately: 1200 kcal/day for women 1800 kcal/day for men Nutrients that may become insufficient include: iron calcium magnesium zinc vitamins A, D, E, and K vitamin B1 vitamin B12 vitamin C Possible signs of deficiency may include fatigue, hair loss, muscle weakness, poor wound healing, or unusual bruising. You can learn more about the important roles of all vitamins and minerals in our bodies from my downloadable resources . Muscle Loss During Weight Loss Another important consideration is loss of muscle mass during rapid weight loss . Research shows that during significant weight loss: about 60% may come from fat mass up to 40% may come from fat-free mass , including muscle Muscle loss may be more likely in individuals who: consume insufficient protein through their diet are physically inactive are older adults are peri- or postmenopausal women Maintaining sufficient muscle mass is important for: metabolic health strength and mobility long-term weight maintenance healthy ageing Protecting Muscle Mass: Protein and Exercise Two factors are particularly important during weight loss treatment. Adequate protein intake During active weight loss, protein intake may need to increase to roughly: 1.2–1.6 g of protein per kg of body weight per day. For example, if your body weight is 90kg, you should consume 108g-144g of protein from food sources a day. Good protein sources include: fish and seafood eggs dairy products such as unflavoured yoghurt (for example Greek, Skyr etc) or cottage cheese legumes and beans tofu, tempeh nuts and seeds lean poultry Strength training Resistance exercise is essential for preserving muscle mass. Many experts recommend: strength training at least 3 times per week 150 minutes of moderate aerobic activity per week Exercise also improves insulin sensitivity, cardiovascular health, and metabolic function. Nutrition Matters Even when medications reduce appetite, diet quality remains extremely important . A nutrient-dense diet during treatment should emphasise: vegetables and fruits whole grains legumes nuts and seeds quality protein sources healthy fats such as extra virgin olive oil, avocado, nuts and seeds It is recommended to limit: refined carbohydrates and processed grains (white flour products (pasta, white bread), white rice etc) sugary drinks (soft drinks (Coca-Cola, Sprite, Fanta, flavoured waters, ice tea etc) and foods with added sugar (flavoured yoghurts, ice-cream, donuts, ready-made sauces) sweet and savoury snacks (cakes, cookies, chips) ultra-processed foods processed meats (viennas, hams, sausages, salami etc) frequent fast-food consumption (burgers, pizza, fries etc) Eating small, regular meals  may also help reduce nausea and support adequate nutrient intake. Are These Medications a Long-Term Treatment? Many pharmaceutical manufacturers suggest that GLP-1 medications are designed to be used long-term (potentially lifelong treatment)  to maintain weight loss. However, in practice, many people stop treatment within 1–2 years , often due to cost, side effects, or other factors. Weight regain can occur if good nutrition and lifestyle changes are not maintained . Because long-term data are still developing, treatment decisions should always be made carefully and under medical supervision . Who Should Not Use These Medications? GLP-1 and GLP-1/GIP drugs are not suitable for everyone. Absolute contraindications may include: personal or family history of medullary thyroid cancer multiple endocrine neoplasia syndrome type 2 (MEN-2) severe gastrointestinal diseases such as gastroparesis known allergy to the medication Additional caution may be needed in people with: history of pancreatitis gallbladder disease inflammatory bowel disease diabetic retinopathy pregnancy or breastfeeding certain eating disorders unstable mental health conditions For these reasons, any decision to start weight-loss medication should be made in consultation with a qualified medical specialist. A Holistic Approach to Weight Management GLP-1 and GIP medications represent an important advancement in the treatment of obesity and metabolic disease. For many people they can lead to meaningful health improvements . However, the most effective long-term approach usually combines: appropriate medical treatment evidence-based nutrition guidance physical activity behavioural and lifestyle support In other words, sustainable health changes rarely come from a single solution—they come from a comprehensive approach that supports the whole person. While medications can amplify these hormonal signals, supporting the body’s natural appetite-regulation systems through healthy nutrition and lifestyle remains an important foundation for metabolic health. Nutrition Support If you are severely overweight, considering weight-loss medications, or living with chronic health conditions , it is usually recommended to seek guidance from a registered dietitian or nutritional therapist  who can provide specialised nutrition care. If you are slightly overweight and do not have chronic health conditions , but would like support improving your nutrition and lifestyle to support healthy weight management and reduce the risk of conditions such as diabetes or high blood pressure, working with a qualified nutrition counsellor  can help ensure your diet supports both health and long-term wellbeing. You can contact me to book a consultation at info@katrinpeo.com . References Wilding JPH et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity.  New England Journal of Medicine . Jastreboff AM et al. (2022). Tirzepatide Once Weekly for the Treatment of Obesity.  New England Journal of Medicine. Holst JJ (2019). The Physiology of Glucagon-Like Peptide-1.  Physiological Reviews. Secher A et al. (2014). Central effects of GLP-1 in appetite regulation.  Nature Reviews Endocrinology.

A nourishing, balanced breakfast for slow weekends or calm weekday mornings. If you’re looking for a breakfast that feels a little special but is still simple, nourishing, and balanced — this Baked oats with raspberry and ricotta  is a beautiful choice. It’s perfect for a relaxed weekend morning, but it also works during the week if you have about 30 minutes to spare at home. The recipe serves four people, making it ideal for families or for meal-prepping a couple of breakfasts ahead. What I love most about this recipe is that it combines: Complex carbohydrates from wholegrain oats Protein from eggs, milk, and ricotta Healthy fats from almonds Fibre and antioxidants from raspberries A naturally sweet, satisfying breakfast that supports steady energy and satiety — something I always emphasise in balanced meals. Why You’ll Love This Baked Oats Recipe Naturally sweetened with banana High in fibre Good source of protein No refined sugar Easy to prepare Suitable for meal prep The combination of creamy ricotta and slightly tart raspberries makes this dish feel indulgent — yet it is built from real, whole ingredients. Baked Oats with Raspberry and Ricotta Serves 4 Ingredients 2 bananas 200 g (about 2 cups) wholegrain oats 2 eggs, beaten 400 ml milk (I used cow’s milk, but you can use any milk of your choice) 1 tsp vanilla extract 1 tsp baking powder A pinch of salt 150 g raspberries (fresh or frozen; frozen work perfectly when berries are out of season) 100 g almond flakes 125 g ricotta To serve: Peanut butter or almond butter Instructions Preheat the oven to 180°C (350°F). Mash the bananas in a large bowl with a fork. Add the beaten eggs, milk, oats, almond flakes, baking powder, salt, and vanilla extract. Mix everything well until combined. Pour the mixture into a baking dish. Scatter the raspberries on top. Spoon tablespoons of ricotta over the surface. Bake for about 30 minutes, until set and lightly golden. Let it cool slightly before serving. Serve with a spoonful of peanut butter or almond butter for extra creaminess and healthy fats. Nutritional Notes This baked oats dish provides a well-balanced macronutrient profile: Carbohydrates  from oats and bananas for sustained energy Protein  from eggs, milk, and ricotta to support satiety and muscle maintenance Healthy fats  from almonds and nut butter Additional fibre and polyphenols  from raspberries If you prefer a higher-protein version, you can serve with unflavoured Greek yoghurt on the side. Variations Swap raspberries for blueberries, blackberries or chopped apples Use plant-based milk if needed Add cinnamon or cardamom for extra warmth (especially if you use apples) Add chia seeds or flaxseeds to the mixture before baking for additional fibre This is the kind of breakfast that feels comforting, yet supports stable blood sugar and lasting energy — something especially valuable for busy days. If you try it, let me know how it turns out. You can find more breakfast recipes in my blog .

Many people focus on what  they eat: carbohydrates, protein, fat, calories, fibre, and what dietary supplements they take. But an equally important question is often ignored: When do we eat? And just as importantly: how do we eat? Our digestive system is not a machine that works at the same intensity all day long. Digestion, appetite, hormone activity, and nutrient absorption are all influenced by our body’s natural rhythms. In this final article of the digestive health series I have been covering, we’ll explore how satiety, circadian rhythms, meal timing, and sleep  influence digestion, blood sugar balance, weight management, and overall wellbeing. Satiety: Why Fullness Doesn’t Happen Immediately Many people assume that the moment they stop feeling hungry, they have eaten enough. But physiologically, satiety develops in stages. Partial satiety during eating During a meal, the body creates only a partial feeling of fullness , which does not always reflect whether the body’s nutritional needs have been met. This is because satiety signals depend on: stomach stretching gut hormone release (such as GLP-1, CCK, PYY) blood sugar response nervous system feedback sensory experience (taste, smell, satisfaction) True satiety comes later The final and complete satiety signal appears 1–1.5 hours after eating . This is why many nutrition experts recommend stopping eating when you still feel slightly capable of eating more, instead of waiting until you feel “stuffed”. Eating too quickly often leads to overeating simply because the body has not yet had time to send the “I am full” message. Eating Slowly Supports Digestion and Satiety Satiety develops best when we: eat slowly chew properly take breaks between food bites eat in a calm environment Chewing is not just a mechanical step. It triggers digestive enzymes, stimulates saliva production, and activates the nervous system’s “rest and digest” mode. Eating food you dislike creates stress Forcing yourself to eat food you don’t enjoy may reduce digestive efficiency. Stress hormones influence stomach acid secretion, gut motility, and enzyme activity. The body benefits most from food that is eaten: with a healthy appetite in a pleasant environment at a moderate pace Long Gaps Between Meals Can Promote Weight Gain Skipping meals is often seen as a way to reduce calorie intake. However, very long gaps between meals can create metabolic stress for the body. When a person eats too little during the day, they often return home extremely hungry and eat quickly and excessively in the evening. This may lead to: rapid blood sugar spikes stronger insulin response in the body to get the glycose into the cells increased fat storage Insulin and the pancreas The pancreas produces insulin, a hormone that helps glucose enter the cells to be used as energy. When meal timing is chaotic and overeating happens frequently, insulin-producing cells can become overworked. Over time, insulin regulation becomes less efficient. If insulin function becomes impaired, the body may shift toward converting glucose into fat storage more easily. This is one reason why irregular eating patterns and large meal gaps can contribute to weight gain. Biorhythms and Digestion The human body is built around rhythms. Our need for food depends on: physical activity emotional state stress level illness sleep quality hormonal fluctuations For example: a normal breakfast might feel perfect on a regular workday but on an exam day or stressful morning, digestion may be disrupted and nausea or diarrhoea may appear heavy lunches can impair productivity for people doing intense mental work physically demanding work requires more energy-dense meals What Are Biorhythms? Biorhythms are inherited biological patterns developed through evolution. They appear as rhythmic repetitions in body functions. Based on their length, biorhythms can be divided into: Short cycles (seconds) heartbeat rhythm breathing rhythm brain electrical activity Medium cycles (hours) circadian rhythm (24-hour rhythm) Long cycles (days, months, years) weekly cycles menstrual cycle seasonal rhythms life stages digestive rhythm Circadian Rhythm: The Body’s Internal Clock Circadian rhythm is the body’s 24-hour biological rhythm, controlled by complex cellular mechanisms and gene expression. It influences: blood pressure body temperature metabolism sleep and wakefulness appetite hormones digestion The body functions best when it can rely on predictability . Regular routines support the body’s ability to regulate digestion and metabolism efficiently: waking up at a similar time daily eating meals at consistent times having daily movement and rest going to sleep around the same time Research shows that circadian rhythms have an affect on health outcomes and metabolic processes. ( Nature, 2018 ) Circadian Rhythm and Body Weight Studies suggest that successful weight management is not only about calories, but also about timing and of course food quality (unprocessed vs. ultra-processed foods). Eating most calories during the day—when we are active—supports metabolism. Eating late at night or before sleep may impair weight loss even if total calorie intake is reduced. Animal studies show that meal timing can be more important than calorie intake when it comes to weight changes. In experiments, mice fed during their natural active period lost weight more effectively compared to mice eating the same calories during rest periods. Scientists believe meal timing may influence circadian regulation and even lifespan. Research indicates that timing food intake in tune with our circadian rhythm can modestly reduce body weight and fat mass ( PubMed ). The Digestive Rhythm: Why Hunger Appears in Cycles Digestion has its own natural rhythm. Approximately every 3–3.5 hours , the muscles of the stomach, small intestine, gallbladder, bile ducts, and pancreatic ducts contract. This is accompanied by: increased digestive secretions increased bile flow activation of digestive glands This activation lasts around 20–30 minutes . If you eat, this rhythm pauses for about 3 hours while digestion focuses on processing food. Hunger is a biological signal During this activation period, hunger often appears naturally. If you eat during this window, digestion and absorption tend to work more efficiently. This is why hunger can be one of the best natural guides for meal timing. How Many Meals Per Day? Considering digestive rhythms, most adults benefit from 4–5 eating occasions  during their waking hours. This does not mean constant snacking. It means: structured main meals planned health supporting snacks when needed avoiding extreme hunger Practical Meal Timing Recommendations Here are practical guidelines to support digestion and circadian rhythms: Eat when you are truly hungry Hunger is a natural signal that the digestive system is ready. Allow time for eating main meal: 20–30 minutes smaller meal/snack: 15–20 minutes Learn your own digestive activation cycles Many people naturally become hungry every 3–4 hours. Avoid skipping meals Skipping meals can lead to overeating later and blood sugar instability. Match meals to your daily activity Mentally demanding days: prioritise complex carbohydrates like whole grains (oats, whole grain bread (rye, wheat), barley, brown rice, buckwheat, quinoa); legumes (lentils, chickpeas, beans, peas); sweet potatoes, potatoes with skin, pumpkin, corn; berries, apples, less ripe bananas; fibre rich foods , B vitamin rich foods ( you can find them in the Vitamins guide ) Physically demanding days: prioritise protein-rich meals with moderate carbohydrates and fats Follow the plate rule Aim for: half plate vegetables quarter of plate protein rich foods quarter of plate complex carbohydrates + healthy fats Avoid constant grazing Frequent snacking disrupts digestive rest cycles and can impair blood sugar stability. Sleep, Digestion, and Appetite Regulation Just like food and water, sleep is essential for recovery and health. Adults typically need around 7–8 hours of sleep , and children need even more. Sleep affects: appetite hormones (ghrelin and leptin) cravings insulin sensitivity digestion food choices Sleep deprivation increases cravings Lack of sleep increases appetite for: sugary foods , refined carbohydrates, high-calorie comfort foods (white bread, white pasta, white rice, breakfast cereals, crackers, pretzels, chips, pastries, cakes, ice cream, chocolates bars, cookies, pizza, burgers, fries etc. ) It can also shift eating later into the evening, which further disrupts circadian rhythm and metabolic balance. Sleep problems are linked to increased risk of: weight gain high blood pressure type 2 diabetes cardiovascular disease mood disorders weakened immunity Melatonin and Deep Sleep Melatonin is produced by the pineal gland and helps regulate sleep. In sleep disorders, nighttime melatonin levels may be reduced. During deep sleep, testosterone and growth hormone levels increase—this is why deep sleep is essential for recovery and development, especially in young people. Serotonin, Digestion, and Rhythms Serotonin is often called the “happiness hormone,” but it also plays a key role in digestion. A large portion of serotonin (around 90%) is found in the digestive tract. It supports: gut motility (peristalsis) digestive secretions insulin release intestinal movement When serotonin levels are optimal, digestion tends to be more effective and people often experience: satisfaction calmness improved mood a sense of wellbeing after eating Serotonin is a precursor for melatonin. And in order for the body to produce hormone serotonin, it needs amino acid tryptophan from food as well as B-vitamin rich foods. You can learn more about serotonin in this article. Shift work and serotonin disruption Studies show that people working night shifts often have lower serotonin levels than daytime workers. Digestive biorhythms are strongly connected to light exposure and circadian rhythm, which explains why digestion is often disrupted during night work. Night Shifts and Nutrition: A Special Challenge People who work night shifts have higher risk of: cardiovascular disease blood pressure fluctuations elevated cholesterol higher triglycerides obesity type 2 diabetes Night work disrupts the natural eating rhythm. The stomach and digestive system are not designed to handle heavy meals at night the same way they do during the day. Night shift workers often experience: appetite disturbances mood disturbances digestive issues (gas, diarrhoea, bloating) fatigue reduced concentration chronic stress Here are a few nutrition tips for shift workers If you work shifts, these principles are helpful: do not go to work hungry keep meal gaps under 4–5 hours include small healthy balanced snacks every 2–3 hours if needed drink water regularly avoid heavy meals during the night last larger meal should be at least 2 hours before sleep At night, it’s best to stick to light snacks such as: fruit yoghurt or kefir herbal tea wholegrain crisp bread small balanced sandwich (for example wholegrain bread, slice of salmon, slices of avocado and a salad leaf) homemade light salad Desynchronosis: When Body Rhythms Get Disrupted When biorhythms are disturbed, the body enters a state of stress called desynchronosis . This can happen due to: travel across different time zones night shift work irregular meal timing irregular sleep schedule chronic stress Symptoms may include: digestive problems (constipation or diarrhea) fatigue irritability sleep issues reduced immune resilience To reduce chronic stress and rhythm disruption, it is essential to support three main rhythms: 1. Eating rhythm Aim for 4–5 meals/snacks per day (structured, not constant snacking) 2. Sleep-wake rhythm Keep bedtime and wake-up time consistent 3. Work-rest rhythm Balance productivity with recovery Final Thoughts: Digestion Thrives on Rhythm Our digestive system works best when it feels safe, predictable, and supported. Satiety is not instant. Digestion is not constant. Hormones do not operate randomly. When we eat too fast, skip meals, or eat late at night, we are not just changing calorie intake—we are changing hormonal and metabolic signals. A healthy digestive system is supported by: regular meal timing mindful eating good sleep balanced nutrition stress reduction respecting hunger cues When we work with the body’s natural rhythms, digestion becomes smoother, blood sugar stabilises, and long-term wellbeing becomes easier to maintain. Series Summary This article completes my 5-part series exploring digestion and health: The Digestive System – A Remarkably Intelligent System Supporting Our Health Every Day How Nutrients Are Digested and Absorbed in the Body Diverse Nutrition and the Gut Microbiome – The Invisible Foundation of Health Appetite and Eating Behaviour Regulation – Why Do We Eat Even When We’re Not Hungry? The current article: Satiety, Circadian Rhythm, and Digestion: Why When You Eat Matters as Much as What You Eat If you want to improve your nutrition, change your daily habits to support your health and need guidance how to do it step by step, don't hesitate to reach out to me for nutrition counselling. You can learn more about my services here .

In spring, when we get the first dandelions and nettles in the garden I start with a routine to make a green drink boosting of vitamins, minerals, antioxidants and serve it for myself, my husband and for our son as the second drink in the mornings (after a glass of water). Our daughter has not yet shown interest towards it as it looks too green for her. This green drink routine runs into early autumn till we still have fresh green ingredients to add into the drink. Then we typically change over to fermented drinks (like kombucha , beet kvass , coconut water kefir etc) in the mornings or warming teas or elixirs in the evenings during the cold months of the year. The below drink is good for supporting bodily detox systems, supports liver and gallbladder health, packs good amount of fibre for digestive health as well as vitamins, minerals and antioxidants (below I name just a few next to the ingredients). You can add and remove ingredients as you feel and as they are available. Fruit such as apple or pear gives the slight natural sweetness to the drink. Learn more here how and why you need to support your liver health . Revitalising Green Drink To Start Your Day Serves 3 Ingredients: 1 cup dandelion leaves (contains vitamins A, B9 (folate), C, K and minerals calcium, potassium) 2 stalks of celery (hydrating, contains vitamins A, C and K and minerals calcium, sodium and iron, also high in antioxidants) 1 cup kale leaves (contains carotenoids, vitamins A, B1, B2, B3, B5, B6, B7, B9, C, K, and minerals manganese, magnesium, iron and calcium) ½ cucumber (hydrating, contains vitamins C and K, minerals potassium, sodium) 1 apple or pear (contain vitamin C, K (pear) and potassium) 2.5cm piece fresh ginger root (adds a zesty kick and aids digestion as well as contains vitamins C, B6 and minerals calcium, iron, magnesium) 1 teaspoon black cumin seeds (boosts immunity and has anti-inflammatory properties, contain vitamins C and B6 and minerals (iron, magnesium, calcium, zinc, copper) Juice of 1 lemon (for a tangy touch and contains vitamin B6, C and minerals calcium, magnesium, iron) Filtered water (around 1 cup) I also add into the drink Elsavie fibre mixture if I have it available and 1/2 teaspoon of spirulina or chlorella. Instructions: Wash all ingredients thoroughly. If your blender is not high-powered, chop the dandelion leaves, celery, kale, cucumber, apple/pear, and ginger root into smaller pieces. Vitamix blends the ingredients nicely. Add all ingredients into a blender. Squeeze in the lemon juice. Blend until smooth. Pour into a glass and serve. Tip : Enjoy this drink first thing in the morning for a refreshing start to your day!

Beets are filled with phytonutrients called betalains that support liver detoxification. They contain fibre and vitamins and minerals like folate, manganese, copper, potassium, magnesium, vitamin C, vitamin B6 and iron- all important for heart health, bone health, brain health, energy production etc. Beet kvass is a probiotic drink, similar to kombucha or coconut water kefir - a perfect blood tonic and an excellent liver cleanser. Probiotics are important for our gut health, to increase the quantity of good bacteria. Beet kvass is made similarly to making sauerkraut , pickles, where you ferment beets in slightly salted brine for a few days. The taste is similar to fermented vegetables- lightly sour, a little bit sweet and salty. Learn more here why and how you can support your liver health . Easy beet kvass recipe Makes approx 500ml Ingredients 2 cups of cubed beets 2 tbsp of juice from your sauerkraut or other fermented vegetable. You can also add 2 tbsp of apple cider vinegar (make sure you use the one with 'mother' in it) 1/2 tbsp of sea salt or Himalayan salt 2 cups of filtered water I like to add boosters like grated fresh ginger and fresh turmeric when making the beet kvass. Instructions Wash the beets and place them in a 1l (1 quart) glass jar. Add the fermented vegetable juice or apple cider vinegar, together with the salt. If you like ginger and turmeric, add these grated in in there as well (a thumb size grated or so). Cover with a cheesecloth or with a coffee paper filter an an elastic band. Leave on the counter or in a warm place at room temperature for 2 days. Consume 1/4 cup or so daily as a blood tonic and to support your liver health. Stores in the fridge for 6-8 weeks. You can also mix some raisins or strawberries in there, or add some mint leaves for additional flavour. Don't discard the beets, you can use them as a nice garnish together with steamed greens to add some tangy flavour.

Our brain is the most complex organ in the body. This 1.3kg control and command centre contains more than 80 billion neurones, which facilitate every action, every feeling and every thought in our bodies. Brain contains also blood vessels and capillaries, which provide brain cells with the oxygenated and rich blood they need in order to thrive. There are also hormones, neurotransmitters (dopamine, serotonin etc) that help pass neural messages from cell to cell. Photo source: Unsplash Our brains consume 20 percent of everything we eat and the foods we consume provide the nutrients and energy to produce and support each element that makes up our brains. For example B vitamins help with conducting nerve impulses; selenium, magnesium, zinc provide building blocks to form cells and brain tissue, but also help with synthesising neurotransmitters. If our bodies are deprived of any of the below brain-healthy nutrients- our mood, cognition, overall function will ultimately suffer. If we don't consume enough B12, iron and folate containing foods, our bodies can't make the adequate levels of serotonin, which is important mood-enhancing chemical. People who have experienced depression, anxiety, brain trauma know how brain has the influence to affect your overall wellbeing dramatically. I have experienced it first-hand and know the importance of food as one of the several pillars important for healing from brain injuries, brain surgeries, reduce anxiety and depression. In the below article I will cover the 14 nutrients that are important for better brain health, why they are needed and how to get them from foods. Vitamin A Carotenoids, like lycopene, serve as an antioxidant and protect the brain; lutein and zeaxanthin protect your vision. Found in chicken liver, beef liver, sweet potato, mustard greens, carrot, pumpkin, butternut squash, kale, broccoli, spinach, red bell pepper, green peas, tomato, butter, egg yolk, cod liver oil, raw whole milk, cheese, mango, papaya, peach, cantaloupe melon, dried apricots, oatmeal, basil. Vitamin B1 (thiamine) Thiamine helps to turn glucose for usable energy. Low thiamine will contribute to low energy, apathy, brain fog and irritability. Found in nutritional yeast, spirulina and other seaweeds, sunflower seeds, macadamia nuts, pecan nuts, black beans, lentils, organic soybeans, navy beans, white beans, pinto beans, mung beans, peas, asparagus, Brussels sprouts, beef liver, pork, trout. Vitamin B6 (pyridoxine) Important for tryptophan production (mood enhancing hormone and precursor for serotonin), helps to fights inflammation, reduces homocysteine (build up of this amino acid causes inflammation), lowering depression. Found in turkey breast, wild salmon, grass-fed beef, chicken, pistachios, tuna, pinto beans, avocado, blackstrap molasses, sunflower seeds, sesame seeds, chickpeas, bananas, potatoes. Vitamin B9 (folate) Folate regulates mood, sense of pleasure and clarity of thinking. Also, folate processes homocysteine. Found in chickpeas, Brussel sprouts, asparagus, lentils, black-eyed peas, chicken liver, beef liver, spinach (cooked), Romaine lettuce, avocado, broccoli Vitamin B12 (cobalamin) Protects your brain cells, needed for making serotonin and dopamine, reduces inflammation (homocysteine) Found in beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon, nutritional yeast, feta cheese, grass-fed beef, cottage cheese, eggs, oysters, mussels, clams. Vitamin C It’s highly concentrated in the cerebral spinal fluid that surrounds your brain and is important for cognitive performance Found in black currant, red pepper, green bell pepper kiwi, guava, orange, strawberries, papaya, broccoli, cauliflower, Brussels sprouts, kale, parsley, pineapple, mango, lemon, grapefruit, honeydew melon, peas, tomatoes. Choline Needed for brain development, function, learning and memory. Found in beef liver, salmon, chickpeas, navy beans, eggs, grass-fed beef, turkey, chicken, Brussel sprouts, cauliflower, scallops, goat milk Iron You need iron in the form of hemoglobin to transport oxygen to the brain. Iron helps to make serotonin, dopamine (feel good hormones). Found in spirulina, beef and chicken liver, grass-fed beef, lentils, dark chocolate (85% cocoa), spinach, sardines, black beans, pistachios, raisins, pumpkin seeds, eggs, chickpeas, kale, chicken, sesame seeds, oysters. Here I have a full article on the importance of iron and iron rich foods. Magnesium Important for the proper function of the nerve cells and brain cells; stimulates brain growth, helps to control blood sugar. Found in seaweed, amaranth, cooked spinach, kale, chard, sunflower seeds, black beans, mung beans, soybeans, mackerel, cashews, flaxseeds, almonds, dark chocolate, pumpkin seeds, avocado, banana, broccoli, Brussels sprouts. Here is my detailed article on magnesium and magnesium rich foods. Monounsaturated fats Both monounsaturated fats and polyunsaturated fats are important for brain health, helping lowering depression. Found in olive oil, beef, fish, almonds, salmon, flaxseed oil, hemp seeds, mustard, grass-fed meat Omega- 3 fats DHA especially (in fish) in Omega-3 helps to build brain cells, fight inflammation in the brain. Found in wild salmon, mackerel, anchovies, sardines, herring, cod liver oil, tuna, caviar, oysters, walnuts, leafy greens, ground flaxseeds, hemp seeds, chia seeds, soybeans, natto, egg yolks. Potassium Every nerve impulse and each of your heart beats depends on potassium. Caffeine can negatively affect potassium absorption. Found in avocado, lima beans, Swiss chard, beet greens, acorn squash, kale, spinach, sweet potato, wild-caught salmon, dried apricots, pomegranate, coconut water, white beans, banana, broccoli, sardines, peas, beets, grapefruit. Selenium Selenium helps with the production of glutathione (an important antioxidant in your brain), improves blood flow. Offers protection from oxidative damage. Found in Brazil nuts, salmon, tuna, halibut, shrimp, lobster, turkey, cottage cheese, chicken, mushrooms, eggs, navy beans, sardines, sunflower seeds, grass-fed beef, oats, beef liver. Excess selenium can be toxic, therefore supplement only short period of time. Zinc Zinc is key to your immune function, which protects you from infections, excess inflammation, and cancer. Found in oysters, lamb, pumpkin seeds, hemp seeds, sesame seeds, grass-fed beef, chickpeas, lentils, cocoa, cashews, kefir, yoghurt, ricotta cheese, mushrooms, spinach, avocado, chicken, almonds, eggs. Food has the power to improve mental health, preventing conditions like anxiety and depression or helping to alleviate these symptoms. It's our choice how we want to feed our brain. In this article I cover in more detail how you can support your mood with food . If you have health goals you want to reach, health challenges you are trying to conquer and are looking for a health and nutrition coach to support you on your wellness journey, don't hesitate to reach out to me at info@katrinpeo.com .

I, like many people I know, have been struggling with periods of anxiety and stress. And when we are stressed or anxious , we tend to forget about breathing. Yes, it's something that happens any way, but the way we breath changes when we are in a fight or flight mode. In the below article I would like to highlight the importance of deep breathing for health and give 4 easy to practice breathing exercises throughout the day. I start my mornings with these four exercises and be kind to myself. If I can manage to do 20 minutes, great. If I manage to do only 5 minutes, also good. A good tip to enhance the breathing practice further is to diffuse or apply essential oils, that ground you and reduce the feelings of anxiety - like frankincense, cedarwood, sandalwood, rosemary, vetiver, juniper berry. This is me 6am in the morning doing my breathing exercises outside. I remind myself during the day to take those deep breaths or practice the deep breathing when: I am driving (with eyes open :)) I am taking our dog out for a walk I boil water for my tea I exercise etc Why is deep breathing necessary? Breathing occurs without you having to give really thought to it. When you breath in, your blood cells get oxygen and release carbon dioxide. It's carried through your body and exhaled. When we are anxious we breath shallow and faster and often breath from the chest. Chest breathing causes an imbalance in oxygen and carbon dioxide levels in your body, resulting in an increased heart rate, anxiety, dizziness, tensed muscles and other physical sensations. When we breath deeply, using our belly (which is also called diaphragmatic breathing), we put our bodies in rest and digest mode, which activates the parasympathetic nervous system. Notice next time when you see a baby sleeping, how she/he breaths. Focused deep breathing: reduces anxiety lowers blood pressure lowers stress improves sleep promotes calmness improves concentration and focus supports a strong immune system reduces muscle tension, therefore may help with pain management helps to make it easier to fall asleep can improve your mood Belly Breathing A good starting point to put more focus on deep breathing is to practice belly breathing. We hopefully do that at night when we are in deep relaxed state of sleep. It's good to determine first whether you are using your belly or chest for breathing. Put one hand on your upper abdomen, near your waist. And put your other hand in the middle of your chest. Now take a few breaths and notice which hand raises the most. To breath properly with your belly, your abdomen should expand when you breath it and contract when you breath out. Breath in through your nose and out through your nose This breathing can be practiced anywhere and is very good to practice during the moments of stress and anxiety. It's also a good way to bring focus to the present and ground yourself here and now. Alternate-Nostril Breathing (nadi shodhana) I feel this breathing practice brings that extra needed air into my body and both hemispheres of my brain, bringing me into balance. This breathing technique involves breathing in through one nostril at a time, while blocking the other one and alternating between the nostrils. Position your index and middle finger together gently on your forehead just above your eyebrows. With your thumb close your right nostril. Inhale deeply through your left nostril. Close with your ring finger your left nostril and release your thumb from the right nostril as you breath out (you could also keep both of your nostrils closed and hold your breath for couple of seconds before you breath out). Then as you have your ring finger closing the left nostril, breath in from the right nostril, then close your right nostril with thumb, release your left nostril and breath out. Repeat 5-10 times. If you do feel a little bit lightheaded, take a break and breath normally through both nostrils. 4-7-8 breathing I learnt about this breathing technique from Dr. Andrew Weil lecture at IIN school, where I study. This is a deep breath that I have practiced in the mornings as well as when I am driving. Dr. Andrew Weil prescribes it as a natural tranquilizer for the nervous system. Put the tip of your tongue gently behind your upper teeth against the ridge of the tissue for the duration of the breathing practice. Exhale deeply through your mouth, making a whooshing sound. Close your mouth and inhale quietly through your nose while counting to 4 in your head. Then hold your breath for a count of 7. And then exhale completely through your mouth to a count of 8, making a whooshing sound. You can repeat this 5-10 times and also throughout the day (you can set yourself reminders on your phone if that helps). Dr. Joe Dispenza breathing technique I don't know if there is a specific name of this breathing technique, but I started practicing it when I wanted to find ways to support my healing from a brain surgery. I typically end my breathing practice with 5 or so below breaths. Here is a video how Dr. Joe Dispenza explains this breathing technique . Sit comfortably on the chair, on the floor, or on the meditation pillow with your back straight. You start breathing in long and slowly, tug in your perineum, then your lower abdomen, then your upper abdomen. You move your attention while still keeping your lower body pulled in and tight, to your lungs, to your throat, to your head and then above your head. You can imagine, that you are pulling the energy through your spinal fluid from your sacrum slowly up to the top of your head, while you are taking a breath in. Remember, where you put your focus is where you put your energy. And then you release and breath out. Repeat 5 times or so. If you feel dizzy, take a break and breath normally. You might want to lie down after this breathing on the floor and sense how your body is feeling and whether you notice any change in energy. There are of course many more deep breathing techniques to practice, but if you haven't put your focus on deep breathing exercises in the past, above is a good start. You can learn more about stress and about the tools how you can better manage it in your life in this article . You might also be interested in learning more about the adaptogens , which are natural substances (usually herbs, roots, or mushrooms) that are believed to help the body adapt to stress and restore balance (“homeostasis”). If you are looking to reduce stress, anxiety in your life, wanting to understand how to better support your body during stressful life, don't hesitate to contact me at info@katrinpeo.com for nutrition counselling and health coaching.

If you or someone close to you is experiencing high blood pressure, one of the contributing factors could be excessive salt intake. Have you ever assessed how much salt you consume daily? Excessive Salt Consumption: A Modern Concern Salt is an essential part of the diet, but excessive consumption has become a significant health issue in modern eating habits. Understanding where salt comes from, its health effects, and how to reduce intake can help improve overall well-being. Sources of Sodium and Salt in the Diet Sodium, primarily consumed as salt (sodium chloride), is present in various foods both naturally and as an additive. Processed foods , such as ready-made meals, processed meats, snacks, and preserved products, often contain high levels of added salt. Additionally, condiments, sauces, and even certain bread varieties contribute to daily sodium intake. Here’s an overview of natural sodium levels in different foods: Seafood  (naturally higher due to ocean water exposure) Shrimp: ~140–300 mg sodium per 100g Salmon: ~40–60 mg per 100g Cod: ~50–100 mg per 100g Clams: ~500–700 mg per 100g Meat & Poultry  (naturally low, but sodium increases with processing) Chicken (raw): ~50–80 mg per 100g Beef: ~50–70 mg per 100g Pork: ~40–60 mg per 100g Eggs: ~60–90 mg per egg Dairy Milk: ~40–50 mg per 100mL Cheese: ~100–700 mg per 100g (varies by type, with harder cheeses being higher in sodium) Yogurt: ~40–60 mg per 100g Vegetables  (naturally low, but some exceptions) Spinach: ~80–120 mg per 100g Celery: ~70–90 mg per 100g Beets: ~60–90 mg per 100g Carrots: ~40–50 mg per 100g Fruits  (generally very low in sodium) Apples, bananas, berries, oranges: <5 mg per 100g Cantaloupe: ~10 mg per 100g Legumes & Grains Beans (unsalted, cooked): ~0–15 mg per 100g Rice, oats, quinoa (cooked): ~0–5 mg per 100g Nuts (unsalted): ~1–5 mg per 100g Seaweed (Exceptionally High in Natural Sodium!) Nori (dried seaweed): ~500–1,500 mg per 100g Wakame: ~800–1,200 mg per 100g Kombu: Up to 2,000 mg per 100g Health Implications of Excessive Salt Intake Too much salt in the diet is linked to several health concerns, including: High blood pressure (hypertension)  – A major risk factor for cardiovascular diseases like heart attacks and strokes. Kidney strain  – Excessive sodium can impair kidney function, potentially leading to kidney disease. Calcium loss  – Increased salt intake may cause calcium depletion, affecting bone health. Water retention  – High sodium intake can lead to bloating and edema. Learn more about high blood pressure here, what cause it and how you can naturally lower it . Recommended Salt Intake Health experts recommend limiting salt intake to minimise health risks. Guidelines suggest that: Adults should consume no more than 5–6 grams of salt per day  (approximately one teaspoon). 6 grams of salt = 2.4g of sodium. This is the total amount of salt from all sources, including the amount converted from natural sodium to salt. The body requires around 1.5 grams of salt per day to get the necessary sodium for essential functions. Most people consume more than the recommended limit  due to hidden salt in processed foods. The maximum allowed amount of 6 g of salt per day can be obtained by eating any of the following: 13 g of bouillon cube 140 g of salted herring 250 g of ketchup 300 g of potato chips 350 g of wieners 400 g of cheese 500-600 g of bread The Role of Sodium in the Body Despite the risks of excessive intake, sodium plays crucial roles, including: Transmission of nerve impulses Maintaining water balance  between blood and tissues Regulating acid-base balance  in the blood Supporting muscle contraction However, the need for sodium varies based on body weight, physiological conditions (illness, vomiting, diarrhoea), and physical activity levels that lead to excessive sweating. So with heavy sweating or diarrhoea the need for sodium may be higher. How to Reduce Salt Consumption Reducing salt intake involves a mix of dietary choices and cooking habits: Choose Fresh, Unprocessed Foods:  Fresh vegetables, fruits, berries, whole grains, lean meats, and legumes naturally contain low sodium levels. Processed Foods : Buy ready-made meals and salty semi-finished products as rarely as possible (pizza, sandwiches, burritos, tacos, frozen dinners, chips, popcorn, crackers, pretzels, salted butters, salted nuts). Read Food Labels:  Check sodium content and select products labeled as "low-sodium" or "no added salt." Mineral water can also contain large amounts of sodium. Be sure to read the label on the package. In some cases, for example, in cases of heavy sweating, drinking sodium-rich mineral water is justified. Cook at Home:  Preparing meals from scratch allows control over salt content. Use herbs, spices, and citrus for additional flavour rather than adding excessive salt. Limit High-Sodium Condiments:  Use sauces, mayonnaise, dressings, and spreads sparingly. Balance Your Meals: If your meals are high in salt, balance your sodium intake – add foods high in potassium such as fresh fruits and vegetables to your menu Be Mindful When Dining Out:  Request that dishes be prepared with less salt if possible and avoid adding extra salt at the table. Gradual Reduction:  Slowly decrease salt intake so taste buds can adjust. Understanding Salt in Foods and Labels Many processed and packaged foods  contain hidden sodium. Salt content is often listed on nutrition labels , either per 100g/ml or per portion. Sodium may also be contained in additives. For example, sodium nitrite, which must be written on the label either as “preservative sodium nitrite” or as “preservative E 250”. The total salt amount on the label includes both added salt  and naturally occurring sodium , using the formula: 1 gram of sodium = 2.5 grams of salt . If the food does not contain added salt, the packaging may state that the salt content is only due to the presence of natural sodium. Types of Salt and Their Differences While there are various types of salt, their health impacts remain the same. Key types include: Sea salt:  Naturally evaporated seawater, contains trace minerals. Rock salt:  Mined from underground deposits, contains trace minerals calcium, potassium, magnesium, iron. May contain impurities. Table salt:  Refined and processed for purity, often iodised. Iodised salt:  Fortified with iodine to support thyroid health. I often recommend to my clients to use to iodised salt or mix it into their other salt and use it when cooking to help to make sure they get the necessary iodine from the diet. If you do have thyroid conditions (hyperhyroid, Hasimoto's Thyroiditis), please consult with your healthcare provider about the iodine intake through salt. Pan salt:  Reduced sodium content, replaced with potassium chloride and magnesium sulfate. Celtic salt (Sel Gris) : Harvested from tidal salt flats along the coast of France, particularly in Brittany. Contains magnesium, calcium, potassium, and other trace minerals. Himalayan Pink salt : Mined from ancient salt deposits in the Punjab region of Pakistan, near the Himalayas. Contains trace amounts of iron, calcium, potassium, and magnesium, but not in significant amounts for health benefits Any salt is not a significant source of minerals. Which means that you do not have to eat salt to obtain minerals. Although some salts may contain more minerals than regular table salt, they cannot be considered a source of the corresponding minerals (except iodised salt). With reasonable consumption amounts, regardless of the salt used, the amounts of minerals (except sodium) obtained are very small. Considerable sources of minerals are cereals (especially whole grains), potatoes, fruits and vegetables and berries, milk and dairy products, fish, (poultry) meat, eggs, added dietary fats, nuts, seeds. Conclusion The human body needs sodium, but excessive intake leads to severe health risks. Processed foods often contain hidden sodium, making it essential to read labels, choose fresh foods, and limit high-sodium ingredients. By making gradual changes, you can train your palate to enjoy less salty foods while protecting your long-term health.

In January 2025, the Estonian Health Development Institute published new national recommendations for diet, physical activity, and sleep. In this article, I will briefly explain what these recommendations are, provide a historical overview, and share also Estonians' dietary habits based on a 2014 study with the recommended intake. However, the main focus will be on the 2025 national dietary, physical activity, and sleep guidelines, outlining the changes and updates compared to the previous 2017 version. Photo source: Canva What is Healthy and Balanced Nutrition? Many countries worldwide have developed their own dietary and physical activity guidelines to help people make informed choices about their daily nutrition and movement. The goal of national dietary recommendations is to provide science-based guidelines for maintaining or achieving good health. These recommendations consider the body's physiological needs and are designed for the entire population, including children, adolescents, adults, seniors, as well as pregnant and breastfeeding women. The dietary guidelines allow you to follow a healthy and balanced nutrition. When following dietary recommendations, individual allergies and intolerances must be taken into account. For people with chronic diseases, it is important to consider whether the illness or medications affect nutrient metabolism, thereby altering normal physiological needs. In Estonia, dietary and physical activity guidelines are used by various professionals, including nutrition counsellors, dietitians, doctors, family nurses, educators, researchers, and policymakers. The recommendations are publicly accessible to everyone. History of the Recommendations Since Estonia's regain of independence in 1991, now four national dietary and physical activity recommendation documents have been published: 1995 2006 2015  (updated in 2017 ) 2025 Estonian National Dietary Recommendations 2025 The 2025 guidelines align with the Nordic Nutrition Recommendations (published 2023) and are based on guidance from the Nordic working group . Additionally, they take into account Estonian eating habits, food availability, and environmental sustainability. The updated national physical activity guidelines follow the World Health Organization (WHO) 2020  recommendations. The recommendations published this year are currently available only in a table format , but in 2026, the Health Development Institute has plans to release a comprehensive version , including detailed explanations on nutrition, food, physical activity, screen time, and sleep recommendations . New chapters on food safety and food labelling  will also be added. In Estonia, the food pyramid , the plate rule , and the physical activity pyramid  are used to communicate these recommendations to the population. The food pyramid below shows the weekly amounts of food in different food groups a person with 2000kcal energy requirement would need to eat, which will help to cover the needs of the body for necessary macronutrients (carbohydrates, protein, fat) and micronutrients (vitamins and minerals). Key Changes and Updates in the 2025 Recommendations 1. Micronutrients (Vitamins and Minerals) The recommendations for nearly all micronutrients  have been updated, with many increased . It is important to note that micronutrient requirements differ based on gender, age, and if in woman's case she is pregnant or breastfeeding . 2. Changes in Food Group Names The top section  of the food pyramid has been renamed: Previously: Sugar, Sweets, Sweet and Savoury Snacks Now: Sweets, Snacks, and Other Unnecessary Foods for the Human Body Vegetables  are brought forward in its food group to emphasise their importance in the diet even more. Nuts  have been moved to the front in its food group: Previously: Added Fats, Nuts, Seeds, and Oilseeds Now: Nuts, Seeds, and Oilseeds, and Added Fats , highlighting the importance of nut consumption in the diet. 3. Macronutrient Adjustments (Proteins, Fats, Carbohydrates) The upper limit  for fat intake  as a percentage of daily energy intake has increased  to 40%  (previously 35%). Fat consumption can  be close to 40%  of daily energy only if saturated fat intake stays below 10% from all the fats . The lower limit  for carbohydrate intake  has decreased  to 45%  (previously 50%). Carbohydrates should ideally be at least 50%  to ensure sufficient fibre intake, especially for those with gut microbiome imbalances. 4. New Recommendations for Fruits, Vegetables, and Legumes Unlike previous guidelines, the new recommendations  set minimum  intake levels rather than a range. Legumes  should ideally be consumed daily  due to their good plant protein and fibre content . Highly sweet fruits  (e.g., bananas, grapes, passion fruit, tamarind ) should be limited to one serving per day . Berries should be prioritised over fruit  to increase fibre and antioxidant intake. Fruit juice  (e.g., orange juice) should be limited to once per week (1 glass) . 5. Cooking and Processing Recommendations When frying, roasting, or baking bread products, potatoes, and other starchy vegetables , avoid excessive browning or burning  to reduce acrylamide formation  (a compound linked to cancer and DNA damage). More information on acrylamide 6. Meat and Processed Meat Recommendations Meat consumption guidelines remain unchanged : Meat products should be consumed as little and as rarely as possible . When choosing processed meats  (sausages, hot dogs, bacon, etc.), prefer higher meat content  and with lower saturated fat and salt levels . Similar recommendations apply to processed fish products . With natural fish consumption one should consider dioxin risks  (updated quantity recommendations forthcoming). 7. Dairy Recommendations Prefer unsweetened dairy products  (e.g., plain yogurt, cottage cheese, quark). Flavoured dairy products  (e.g., sweetened yogurt, quark) should now be counted as both: A dairy portion  and A "Sweets, Snacks, and Other Unnecessary Foods" portion Example: 100g of sweetened yoghurt = 1 dairy serving + 1 sweet serving . Desserts like curd snacks, ice cream, pudding (including protein pudding), condensed milk, fruit-flavoured dairy drinks, and cheese-based snacks  are now classified under Sweets, Snacks, and Other Unnecessary Foods . 8. New Guidelines for Plant-Based Alternatives For the first time, the recommendations provide guidance on incorporating plant-based beverages (e.g., soy, oat, almond drinks) and plant-based meat substitutes (e.g., legume- and grain-based patties, minced alternatives, tofu, tempeh, seitan, nutritional yeast) into one’s diet. 9. Intake of Sweets The recommended maximum intake of sweet treats has been slightly adjusted. It is advised that children under 2 years old should not consume any added sugars or foods containing them , particularly sugar, candy, sweets, pastries, or sugary drinks. Children aged 3–6 may consume up to two chocolate candies or one curd snack per day, provided they do not eat other sweet or salty snacks or sweetened dairy products. From age 11, the maximum daily intake of sweets could be, for example, four cookies, three chocolate candies, or 400 ml of a sweetened drink. Learn more about the different added sugars in foods and how consuming too much added sugar could affect health from this article. 10. Artificial Sweeteners Try to avoid foods and beverages containing artificial sweeteners. If consumed, do so infrequently and in small amounts. Learn more about the artificial sweeteners here . 11. Household Measurements Included The updated guidelines now include food portion sizes not only in grams but also in household measurements (tablespoons, deciliters, cloves, slices, etc.) to make it easier to understand appropriate portion sizes for different food groups. 12. Alcohol Consumption There is no safe level of alcohol consumption. No one should drink alcohol, but it is especially important for minors, pregnant women, and breastfeeding mothers to avoid it entirely. Learn about recommendations for alcohol limits for women and men here . 13. Physical Activity Physical activity recommendations are now given as a range, emphasising the importance of regular movement. Adults should aim for at least 30 minutes of daily physical activity , totalling 150–300 minutes per week of moderate-intensity activity  or 75–150 minutes of vigorous-intensity activity , or a combination of both. Strength exercises targeting all major muscle groups should be included at least twice a week , and balance and stretching exercises at least three times a week . 14. Sedentary Time and Screen Time All adults should reduce sedentary time and screen time . Stretching breaks should be taken at least once per hour . Children under 2 years old should avoid screen time entirely , while children from 2 years old to school age should limit it to a maximum of 60 minutes per day —but less is always better. 15. Sleep Recommended sleep duration is 6.5–11 hours , with 7–9 hours  being optimal for most people. Daytime naps for preschool-aged children (3–5 years old)  should be based on individual needs, and for adults over 55 , a short nap of up to 30 minutes  may be beneficial. In this article I write about the importance of sleep and give guidelines on how to improve the quality of your sleep . How Do Estonians Actually Eat? A 2014 Estonian Population Nutrition Study  revealed dietary habits based on people consuming 1,800–2,200 kcal daily . The study highlighted that most people should: ✅ Increase whole grain consumption  (bread, porridge) ✅ Eat more vegetables , including legumes ✅ Consume a wider variety of fruits and berries ✅ Replace sweetened dairy products with unsweetened versions ✅ Reduce red meat and processed meat consumption ✅ Eat more fish , prioritising fresh fish over processed fish products ✅ Increase nut and seed consumption ✅ Reduce sweet and salty snacks ✅ Drink more plain water ✅ Move more ➡️ How does your weekly diet compare to the recommended pyramid?  What changes could you make to eat more healthily and in a more balanced way? How to Eat Healthily? A healthy and balanced diet  means eating a variety of foods from all five food groups  to obtain the necessary macronutrients and micronutrients. The food pyramid illustrates what to eat more of and what to eat less of , along with weekly food portions in different food groups . Foods at the top of the pyramid— sweets and salty snacks—are not essential for the body  and should be consumed rarely and in small amounts . Of course there are 'personalised' food pyramids, if you have an allergy, intolerance, specific health condition that requires you to leave out certain foods, but then it's always important to understand how can you fulfil the needs from within other foods in the pyramid to get all the necessary nutrients in your diet. In this article I share how to make healthier food choices daily when doing grocery shopping . If you find these guidelines confusing and want a nutrition counsellor  to assess your diet—highlighting what's good, bring out potential deficiencies, and provide you with personalised recommendations based on your lifestyle—feel free to contact me for nutrition counselling and health mentoring . 📩 Email me at   info@katrinpeo.com  to schedule a nutrition counselling session. You can learn more about the services I provide here .

Dementia is often perceived as a condition that affects only the elderly. However, emerging research indicates that the processes leading to dementia can commence much earlier—sometimes as early as our 40s. Understanding this gradual decline is crucial for early intervention and prevention. What Is Dementia? Dementia is an umbrella term for a range of conditions characterised by cognitive decline severe enough to interfere with daily life. The most common form is Alzheimer’s disease, but other types include vascular dementia , Lewy body dementia , and frontotemporal dementia . Symptoms range from memory loss and confusion to changes in behaviour, personality, and the ability to carry out everyday tasks. Women are disproportionally affected by it more, both directly and indirectly. Women not only experience higher dementia-related disability and mortality but also provide 70% of caregiving hours for those affected. Why Do We Develop Dementia? While age is a significant risk factor, it's not the only cause. Genetics do play a role, particularly in early-onset cases, but lifestyle factors are increasingly recognised as critical contributors. Chronic conditions such as high blood pressure, diabetes, obesity, and even hearing loss can increase risk. Infections like herpes and syphilis have also been linked to higher dementia risk, particularly in older adults. What’s becoming clearer is that the lifestyle choices we make in our 30s, 40s, and 50s can lay the foundation for brain health—or decline—decades later. How Prevalent Is Dementia Today? Dementia is a growing public health issue. As of 2021, over 57 million people worldwide  were living with dementia . That number is expected to rise to 78 million by 2030  and 139 million by 2050 . There are over 10 million cases of dementia diagnosed each year worldwide . Between 2017 and 2023, a total of 4,042 new cases of dementia were diagnosed in Estonia. These numbers highlight the urgent need to shift our focus from late-stage treatment to early prevention . It Doesn't Start When You're Old Contrary to popular belief, dementia doesn't suddenly appear in old age. The changes in the brain that lead to cognitive decline can start decades before symptoms are noticeable. Many of the biological processes that contribute to dementia—such as inflammation , oxidative stress, insulin resistance, and poor blood flow—can begin in midlife, or even earlier. That’s why it’s so important to adopt brain-supporting habits in your 30s and 40s, not wait until retirement. A Slow and Steady Decline Dementia develops gradually. The earliest signs—such as occasional forgetfulness, mood changes, or difficulty concentrating—may be dismissed as normal aging or stress. But these small changes can be the first clues in a slow progression. Left unchecked, symptoms worsen over time, interfering with independence, communication, and quality of life. Recognising early warning signs and making lifestyle changes can significantly delay—or even prevent—severe cognitive decline. 🥦 Nutrition and Brain Health: What to Eat and What to Avoid One of the most powerful tools for supporting long-term brain health is nutrition . The food you eat doesn’t just fuel your body—it literally shapes your brain. ✅ Foods That Support Brain Health: 1. Leafy Greens  – Spinach, kale, arugula, and Swiss chard are rich in folate, vitamin K, and antioxidants. 2. Berries  – Especially blueberries and blackberries, which are packed with brain-protective flavonoids. 3. Fatty Fish  – Salmon, mackerel, and sardines are high in omega-3s (DHA), which are vital for brain structure and signalling. 4. Nuts and Seeds  – Walnuts, flaxseeds, chia seeds, and pumpkin seeds provide healthy fats, vitamin E, magnesium, and zinc. 5. Extra Virgin Olive Oil  – A staple of the Mediterranean diet, known for its anti-inflammatory and neuroprotective effects. 6. Cruciferous Vegetables  – Broccoli, cauliflower, and Brussels sprouts support detoxification and reduce inflammation. 7. Whole Grains  – Brown rice, oats, and quinoa offer steady energy and B vitamins that support nerve health. 8. Fermented Foods  – Sauerkraut, kimchi, and water kefir promote gut health, which is closely linked to brain health through the gut-brain axis. 9. Dark Chocolate (in moderation)  – Rich in flavonoids that improve blood flow to the brain and enhance mood. 10. Herbs & Spices  – Turmeric (curcumin), rosemary, sage, and cinnamon all have anti-inflammatory or memory-enhancing benefits. 🚫 Foods and Habits to Reduce or Avoid: 1. Ultra-Processed Foods  – Instant meals, processed meats, and packaged snacks are often full of additives and trans fats that promote brain inflammation. 2. Refined Sugars & Sweetened Beverages  – These spike blood sugar and insulin levels, which are linked to cognitive decline. 3. Trans Fats  – Found in margarine, fried foods, and baked goods; associated with poor memory and increased dementia risk. 4. Artificial Sweeteners  – Especially aspartame, which may negatively impact mood and brain chemistry. 5. Excess Alcohol  – Long-term overconsumption can damage brain cells and reduce brain volume. 6. Very Low-Fat Diets  – The brain needs healthy fats to function well; avoid extreme fat restrictions. 🌟 Hope Through Prevention The good news? Up to 90% of Alzheimer’s cases may be preventable  with changes in lifestyle, according to neurologists Drs. Ayesha and Dean Sherzai . Their NEURO plan (Nutrition, Exercise, Unwind, Restore, Optimise) outlines practical, daily steps to support brain health and reduce dementia risk: Eat a brain-supportive diet Move your body regularly (30 minutes of low intensity every day and 150 minutes of high intensity every week) Manage stress and unwind Prioritise quality sleep Challenge your mind (learn a new language; take up a musical instrument; try calligraphy, knitting, painting; play brain games (Sudoku, chess, memory card games) and puzzles; read books; memorise poems or song lyrics); and stay socially connected 💬 Final Thoughts Understanding that dementia is not just a disease of old age—but a lifelong process—can shift how we approach brain health. By taking action earlier in life and focusing on nutrition, movement, and mindful living, we can protect our cognitive abilities and live with greater vitality for longer. 🧠 Your brain health journey begins now—not at 70. Lanzone Morgan, California elder abuse attorneys, have created a list of 62 tips on caring for a loved one who already has a dementia, covering areas like safety, hygiene needs, routine, managing emotions and behaviour etc. You can find it here . If you want to improve your diet, to better support your brain health, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com

Eating is not only about survival. Yes, food is the body’s main source of energy and nutrients needed to build and repair tissues. But eating is also emotional, social, comforting, and sometimes simply habitual. We eat because food tastes good. We eat because it’s lunchtime. We eat because we’re stressed, bored, tired, or overwhelmed. And sometimes… we eat even when our body doesn’t truly need fuel. So what is really happening inside the body when we feel hungry—or when we suddenly crave something sweet? This article is part of my mini-series of articles on ' The Body, the Digestive System and Processes Influencing Appetite', where I share the knowledge that I have gained in my online course at Tallinn Health University of Applied Sciences. You can read my previous articles here: The Digestive System – a Remarkably Intelligent System Supporting Our Health Every Day How Nutrients Are Digested and Absorbed in the Body Diverse Nutrition and the Gut Microbiome – The Invisible Foundation of Health Let’s take a closer look at how appetite is regulated. Hunger vs. Appetite – Not the Same Thing Hunger  is a biological signal that your body needs energy and nutrients. Appetite , on the other hand, is more psychological and emotional. It is a learned motivation to eat, often triggered by external factors such as: the smell of food the sight of a favourite dessert taste memories social situations emotional states For example, you may not be physically hungry, but the smell of freshly baked pastries or grilled meat can still create a strong desire to eat. At the same time, a stressed or sick person may truly need nutrients, but feel no appetite at all. The Brain Controls Eating More Than We Realise The regulation of eating behaviour is controlled by a complex system involving the digestive tract, blood chemistry, hormones, and the brain. The “feeding center” is located in several areas of the central nervous system, including: the hypothalamus the brainstem the limbic system (emotions and reward) the cerebral cortex (thinking and decision-making) These brain areas receive signals from the body and decide whether we should start eating… or stop. Why Do We Feel Hungry? Key Theories Explained Simply Over the years, researchers have developed several theories about what triggers hunger. 1. The Glucostatic Theory (Blood Sugar Theory) This theory suggests that hunger is triggered by a drop in blood glucose levels . When blood sugar drops, the brain receives a signal: “We need fuel.” After eating carbohydrates, insulin is released, glucose enters cells, and the brain receives a “safety” signal—leading to a feeling of satiety. 2. The Aminostatic Theory (Protein and Amino Acids) This theory suggests that appetite is influenced by the level of amino acids in the blood . After a protein-rich meal, amino acid levels rise and hunger tends to decrease. This helps explain why protein often keeps us full longer. In this article I write how much protein do we need to get from food and what are the highest protein containing animal and plant foods. 3. The Lipostatic Theory (Body Fat and Long-Term Energy Storage) This theory focuses on the role of fat tissue and leptin , a hormone produced mainly by fat cells. Leptin acts as a long-term regulator of energy balance. When energy stores are sufficient, leptin sends a signal to the brain: “We have enough stored energy—reduce appetite.” When someone diets or loses weight, leptin levels drop, and the brain responds with increased hunger and cravings. This is one of the reasons why long-term dieting can feel so difficult: the body is biologically designed to protect its energy reserves. Interestingly, many overweight individuals have high leptin levels but suffer from leptin resistance —meaning the brain does not respond properly to leptin signals, similar to insulin resistance in type 2 diabetes. 4. The Thermostatic Theory (Body Temperature Theory) This theory suggests that eating increases body temperature, and warmer blood affects the hypothalamus in a way that reduces appetite. Although this theory exists, evidence is less strong compared to other appetite-regulating mechanisms. Serotonin, Tryptophan, and the Craving for Carbohydrates One of the most fascinating appetite-regulating factors is serotonin , a neurotransmitter strongly connected to mood, appetite, and satiety. Serotonin production in the brain depends on the amino acid tryptophan , which we must get from food. Here’s the important detail: Why carbohydrates can influence serotonin After eating carbohydrates, insulin levels rise. Insulin affects amino acid balance in the bloodstream in a way that may help tryptophan enter the brain more easily. Once tryptophan reaches the brain, it can be converted into serotonin. This helps explain why many people experience a calmer mood and reduced appetite after eating a balanced meal containing complex carbohydrates. However, this does not  mean consuming foods and drinks with added sugar (cakes, cookies, sweet pastries, ice-cream, candies, soft drinks etc) is the solution. Because sugary foods and drinks are digested quickly, they offer a fast (but fleeting) boost, leading to a cycle of cravings as the brain seeks more serotonin. During times of stress or hormonal changes (like PMS), serotonin levels may drop, causing increased cravings for carbohydrates and sugar. The best support for stable serotonin production in the body comes from whole-food sources such as: whole grains (whole rye, barley, wheat, oat) legumes (lentils, beans) vegetables and fruit pair complex carbohydrates with tryptophan-rich protein-packed foods like turkey, chicken, fish, eggs, tofu, nuts, seeds) foods rich in B vitamins (needed for serotonin synthesis). You can find the foods containing different B-vitamins under my Resources page Vitamins one pager. Eating only tryptophan-rich protein foods (such as meat, eggs, or cheese) is not always an effective way to increase serotonin levels, because tryptophan must compete with other amino acids to cross the blood-brain barrier. Complex carbohydrates help by triggering insulin release, which lowers the levels of competing amino acids in the blood and allows more tryptophan to enter the brain. This is why combining tryptophan-rich protein with complex carbohydrates (such as eggs with whole-grain bread or turkey with quinoa) may better support stable serotonin production. Serotonin and Sleep: The Melatonin Connection Serotonin is also used to produce melatonin , the hormone responsible for sleep regulation. That means good nutrition doesn’t only influence appetite and mood—it can also influence sleep quality. Appetite and Seasons: Why Winter Can Feel Harder Serotonin levels tend to be higher in summer and lower in winter, especially in Northern countries with limited sunlight. This is one reason why many people: crave more carbohydrates in winter feel more tired experience mood drops or seasonal sadness find weight management harder during darker months Sunlight has a powerful influence on mood and appetite regulation. Leptin, Sleep, and Why Poor Sleep Increases Hunger Leptin does not only respond to fat storage and energy balance—it is also affected by sleep. Short sleep duration can reduce leptin levels and increase appetite. Most adults need around 7–8 hours of sleep a night , although individual needs may vary. Poor sleep is one of the most underestimated reasons why weight loss becomes difficult. Ghrelin – The Hunger Hormone That Makes Dieting Hard Another major appetite hormone is ghrelin , produced mainly in the stomach. Ghrelin increases appetite and rises when we restrict food intake. This is why low-calorie diets often lead to strong hunger signals: the body responds by producing more ghrelin. Ghrelin is also connected to growth hormone release and energy regulation. When we eat less, ghrelin rises. When we eat enough, ghrelin decreases. Why Fullness Doesn’t Happen Immediately Many people think fullness happens during a meal. But in reality: true satiety often appears 60–90 minutes after eating. That is why eating too quickly can easily lead to overeating. This is also why mindful eating habits matter: eat slowly chew well avoid distractions stop eating before feeling full Eating in a calm environment supports digestion and satiety signals. Long Gaps Between Meals Can Backfire If someone eats very little during the day and then comes home extremely hungry, they are likely to eat too fast and too much. This can lead to blood sugar spikes and increased insulin demand. Over time, repeated patterns of overeating in the evening may contribute to insulin resistance and weight gain. Regular meals with balanced macronutrients can help stabilise appetite and energy levels throughout the day. So Why Do We Eat When We’re Not Hungry? Because eating is not only controlled by the stomach. We eat because of: hormones (ghrelin, leptin, insulin) brain chemistry (serotonin, dopamine, reward pathways) habits and routines emotions and stress smell, taste, and food availability sleep quality and seasonal changes Appetite is a complex system designed to keep us alive—and sometimes that system is triggered even when the body doesn’t truly need food. You might also be interested in reading an article on ' What is your relationship with food? ' Key Takeaway If you want to support healthy appetite regulation, focus on the basics: balanced meals (protein + complex carbohydrates + healthy fats) enough sleep regular meal timing stress management more whole foods, less ultra-processed foods mindful eating habits Because sometimes the problem isn’t “lack of willpower”—it’s biology. Learn more here about a balanced nutrition . Learn more here about how you can improve your sleep . Learn more here how you can better support your body through stress . If you want want to improve your diet, but are unsure what to focus on first, what could work with your resources and lifestyle, don't hesitate to reach out to me for personal nutrition counselling. Learn more about my services here: https://www.katrinpeo.com/services .

Blood sugar (glucose) is your main source of energy. It influences how hungry or energetic you feel. Blood sugar is created when you break down any carbohydrate you eat- from a healthy carb like quinoa to a chocolate-chip cookie. The importance with blood-sugar is to keep it balanced: not too high and also not too low. It's also important to understand that glucose rises after meals are normal: what matters is how high , how long , and how often and the person’s metabolic health overall Concerns arise when glucose remains elevated for long periods or when the body regularly struggles to bring levels back to baseline. Persistent dysregulated glucose metabolism — especially over years — is associated with an increased risk of conditions such as type 2 diabetes, cardiovascular disease, and metabolic dysfunction. However, many symptoms like fatigue, mood changes, or hormonal imbalances can have multiple causes and require comprehensive assessment. Optimising our glycose levels allow us to lower the symptoms we are experiencing. If you eat with every meal adequate amount of protein, fat, fibre together with carbohydrates- you naturally help to keep the blood sugar more stable and have consistent energy throughout your day. How is blood sugar regulated in your body? Your pancreas creates hormone called insulin, that gets released into the blood stream to regulate blood sugar when you eat. The normal range for blood sugar (empty stomach) is 4 - 5,5 mmol/l. Insulin transfers the blood sugar into blood stream and into your cells for immediate energy or storage for later use. If you eat too much sugar or other refined carb-rich foods that get way faster converted into blood sugar, then your pancreas goes into overdrive to produce all the necessary insulin for the glycose to be stored in the cells. Such an insulin surge tells your body that there is plenty of energy available and that it should stop burning fat and rather start storing it. Yes, insulin is a fat storage hormone. Low and high blood sugar Low blood sugar occurs when the insulin surge causes too much of blood sugar to be transported out of your blood. It can leave you feeling hungry, tired, shaky and anxious. As a consequence, you crave more sugar and carbohydrates, hoping that these will get you to a better place. But in reality, they start the cycle all over again. And your body ends up storing more fat. Contrary, high blood sugar occurs when your insulin is unable to transport enough blood sugar out of your blood. Blood sugar and weight Loss To help with long term healthy weight loss or healthy weight maintenance, you need to keep your blood sugar in balance in between the meals and where there is no excess insulin produced by the body. How can you balance your blood sugar? If you avoid or keep simple carbohydrates and sugar consumption to a minimum, you can naturally help to balance your blood sugar. Definitely, do not starve yourself as this causes your body to produce stress hormones that prevent weight loss. The resulting low blood sugar from starvation causes your body to go into muscle burning, slowing down your metabolism. Eating balanced meals during the day is what you should be focusing on. Simple carbohydrates include different types of sugar, such as sucrose (table sugar), fructose (fruit sugar (also in honey)), lactose (dairy sugar), glycose. You can read my blog post on sugar and why it's best to lower its consumption it here . All of the simple carbohydrates get metabolised fast and therefore most likely cause an insulin surge in the body. Think how you feel next time when you eat for example an egg with avocado for breakfast or when you drink a glass of orange juice and have a white bread with jam on it. The fructose in the juice and the sucrose in the jam will have you probably craving and eating throughout the day. The easiest and best way to stabilise your blood sugar is to eat protein, fat, fibre and greens with each of your meal. Fat - if you consume fat alone, it has no influence at all on circulating blood sugar. If you eat it with your meal, it slows down the absorption of your meal therefore helping to avoid spikes in blood sugar. I am talking here about the healthy fats (olive oil, nuts, seeds, avocado, ghee, coconut oil). Protein - it helps to keep blood sugar levels steady. Again, if you consume protein by itself, it has no impact on blood sugar. But you should be mindful and not consume too much protein as it may converted into glucose. A good size of protein per meal is the size of your palm. I have written a blog post on the highest protein containing foods . as well as the importance of consuming sufficient amount of protein at every meal at different ages in your life . Fibre - same as fat, fibre helps to slow down the absorption of nutrients, including glucose. All vegetables and fruits contain fibre and are best consumed in a whole state, rather than juiced. When you would want to juice your vegetables and fruits is when you are unwell and need a fast dose of vitamins and minerals into your body. But at other times, consume whole vegetables and fruits, make smoothies mixing the two and adding some protein and fat into it to slow down the absorption of carbs. You can read more about the fibre, why we need it and from which foods we can get it here . Greens - when you add greens like spinach, kale, broccoli sprouts, sunflower sprouts, you add minerals and vitamins to your meals. For example magnesium in green vegetables increases your insulin sensitivity. Other tips helping you to keep your blood sugar in balance Different foods affect our blood sugar different ways. For some people eating a banana takes their blood sugar up high, for the others it does not create such a spike. Our bodies are different and how food affects us, is influenced by many factors- what our diet looks like during the longer period of time, what is the state of our health, how much we exercise, how much we sleep, what are our stress levels etc. Continuous glycose monitor Continuous glucose monitors are devices that measure glucose levels continuously throughout the day by sensing glucose in the fluid just under the skin. They can provide insight into how meals, movement, sleep and stress influence glucose patterns, which may help inform food choices for some individuals. However, these devices were originally developed as medical tools for people with type 1 and type 2 diabetes and for individuals with gestational diabetes , where frequent glucose monitoring is a cornerstone of clinical management. For people without diabetes, CGM devices can show normal glucose fluctuations, but interpreting the data accurately can be complex and sometimes misleading, because healthy glucose levels naturally rise and fall after meals. Experts caution that using CGMs without clear clinical indication may not provide meaningful health benefits for the general population and should not replace standard metabolic assessments. If you are considering using a CGM to explore your glucose patterns, it’s best to do so in collaboration with a qualified healthcare professional (such as an endocrinologist or physician) . They can help you determine whether it is appropriate for your situation, explain what normal and abnormal glucose values mean for you specifically, and guide how to apply the insights in a way that supports your overall health goals rather than focusing on isolated glucose readings alone. Some wellness-focused platforms, such as Levels and Veri , offer CGM-based programs for people who want to explore their metabolic responses, but the results should still be interpreted with care and in context with a healthcare professional. Eat your food on the plate in the right order The order in which you eat foods in a mixed meal can influence how your body responds to carbohydrates. Research shows that starting a meal with non-starchy vegetables and protein, and eating starchy carbohydrates later, may lead to lower post-meal glucose and insulin responses compared with eating carbohydrates first. This effect appears to be due to a combination of slower gastric emptying, increased fibre and protein intake, and hormonal signals from the gut that help regulate glucose absorption. For example, eating salad and vegetables before starchy foods like pasta may help your body absorb carbohydrates more gradually and reduce sharp short-term blood sugar rises. However, this strategy should be viewed as one part of a balanced eating approach rather than a standalone magic solution, and individual responses can vary. Opt for more savoury breakfast Meals that combine protein, healthy fats and fibre tend to slow glucose absorption and may lead to smaller post-meal glucose improvements compared with carbohydrate-heavy meals, but individual responses vary. Examples of savoury breakfast: Lentils or quinoa or buckwheat with soft boiled egg and avocado Oats with seeds and almond butter Smoothie that contain not more than half a cup of fruit or berries and contains good fat and protein Warm chia pudding with hemp hearts and ghee Rice cake with avocado, salmon and sesame seeds Sourdough bread with scrambled eggs, kale, cherry tomatoes, kimchi Sourdough bread with hummus, sauerkraut, hemp seeds and sprouts Chia seed pudding with raspberries, nut better and hemp seeds Ground chia seeds blended with cocoa and avocado Move after the eating After eating your energy goes from your head and limbs into digestion system. That's why many can feel tired after a meal. Your muscles are your ally here, where they help to soak up the circulating glycose from your blood stream. A 10 minute walk after a meal is a great choice or taking your dog outside for a walk. Eat fat or protein with your carbohydrates Don't eat sweet or starchy food without adding some protein, fat or fibre on it. You could put greek yoghurt on your cookie if you want to eat it. Eat your sourdough bread with some goats cheese spread and avocado on it. If you have some rice, have some eggs, chicken, fish with it. The less high blood sugar spikes you have after breakfast and lunch, the better you feel throughout the day. If you are looking to understand more about better eating habits for your body, lifestyle, don't hesitate to contact me for nutrition counselling and health coaching at info@katrinpeo.com. Learn more about my services under Services .

Your liver is one of the most hardworking organs in your body. It performs hundreds of essential tasks every single day , including processing nutrients from food, helping regulate blood sugar and cholesterol, producing bile for digestion, storing vitamins and minerals, and breaking down substances that could be harmful to the body. Many people associate the liver mainly with alcohol metabolism, but its role goes far beyond that. Your liver is involved in energy production, hormone regulation, immune function, digestion, and detoxification processes  — and keeping it healthy is essential for long-term wellbeing. The good news? Your liver is also remarkably resilient and has the ability to regenerate. With the right lifestyle habits, you can support it effectively and reduce the risk of liver-related disease. What Does the Liver Actually Do? Your liver is responsible for a wide range of processes that keep your body functioning smoothly. Some of its most important roles include: 1. Metabolism of Nutrients The liver processes carbohydrates, proteins, and fats after digestion and helps convert them into usable forms of energy. It also stores glycogen, which can be released later when your blood sugar drops. 2. Producing Bile Bile is a substance produced by the liver that helps you digest and absorb fats and fat-soluble vitamins (A, D, E, and K). It is released into the intestines through the gallbladder. 3. Regulating Blood Sugar and Cholesterol The liver helps maintain stable blood sugar levels by storing and releasing glucose. It also plays a central role in producing and clearing cholesterol and triglycerides. 4. Storing Nutrients Your liver stores important nutrients, including: Iron Vitamin A Vitamin B12 Vitamin D Copper Folate These reserves are vital for immunity, blood formation, energy levels, and brain health. 5. Supporting Detoxification and Waste Removal Your liver transforms substances such as alcohol, medications, and metabolic waste products into forms that can be eliminated through bile or urine. Importantly, this “detoxification” is not something that happens only occasionally — it is a continuous, daily process . A healthy body does not need special detox diets or cleansing protocols for the liver to do its job. Do You Need a Liver Detox? There is a widespread belief that we need to “cleanse” or “detox” the liver. In reality, the liver does not work like a filter that becomes clogged with toxins. If your liver is truly struggling, it is usually due to liver disease or long-term damage , not because you missed a green juice or didn’t drink lemon water. Most commercial liver detox programs are not supported by strong scientific evidence. In some cases, extreme detox protocols can even be harmful, especially if they involve: very low-calorie diets excessive supplementation prolonged fasting herbal products that affect liver enzymes large doses of “cleansing” compounds The most effective way to support your liver is through consistent, evidence-based lifestyle habits , not short-term detox trends. Signs of Possible Liver Problems (When to See a Doctor) Many wellness articles list symptoms like fatigue, bloating, acne, mood swings, or brain fog as signs of a “sluggish liver.” These symptoms can occur for many reasons and are not specific indicators of liver dysfunction. However, there are certain signs that may indicate liver disease and should not be ignored: yellowing of the skin or eyes (jaundice) dark urine or pale stools unexplained persistent fatigue swelling in the legs or abdomen pain or discomfort in the upper right abdomen unexplained nausea or appetite loss easy bruising or bleeding abnormal liver blood test results If you suspect liver issues, it’s always best to consult a healthcare professional and request proper testing rather than self-diagnosing. What Can Harm the Liver? Liver damage can develop gradually over time. Some of the most common and well-researched risk factors include: 1. Excess Alcohol Alcohol is one of the leading causes of liver inflammation and long-term liver disease. Even moderate drinking can increase risk if combined with metabolic problems or genetic predisposition. 2. Fatty Liver Disease and Metabolic Dysfunction Non-alcoholic fatty liver disease (NAFLD) is increasingly common worldwide and is strongly linked to: excess body fat insulin resistance type 2 diabetes high triglycerides high blood pressure Today, fatty liver is considered one of the most important liver health concerns in modern populations. 3. Medications and Overuse of Painkillers Certain medications, especially in high doses or long-term use, can strain the liver. A common example is excessive acetaminophen/paracetamol use, which can be toxic to the liver. Always follow recommended doses and consult your doctor when using long-term medication. 4. Viral Hepatitis Hepatitis A, B, and C can cause liver inflammation and damage. Vaccination (where available), safe food handling, and medical screening are important protective measures. 5. Highly Processed Diet and Excess Sugar A diet high in refined carbohydrates, added sugars, and ultra-processed foods may contribute to liver fat accumulation and inflammation over time, especially when combined with sedentary lifestyle. How to Support Liver Health 1. Maintain Healthy Blood Sugar Balance One of the best ways to support your liver is by improving metabolic health. Stabilising blood sugar reduces fat accumulation in the liver and lowers inflammation. Helpful habits include: eating balanced meals with protein, fibre, and healthy fats reducing sugary drinks and desserts prioritising whole foods choosing complex carbohydrates over refined ones 2. Eat More Fibre-Rich Plant Foods Fibre supports digestion, cholesterol metabolism, and gut health — all of which indirectly support the liver. Excellent choices include: vegetables berries legumes oats flaxseeds chia seeds whole grains 3. Include Liver-Friendly Nutrients in Your Diet Some nutrients are particularly important for liver function: Choline  (eggs, salmon, soybeans) Omega-3 fats  (fatty fish, walnuts, flaxseeds) Antioxidants  (berries, herbs, leafy greens) Polyphenols  (olive oil, green tea, coffee, cocoa, colourful plants) These compounds may help reduce oxidative stress and inflammation. 4. Eat Cruciferous Vegetables Regularly Vegetables such as broccoli, cabbage, cauliflower, Brussels sprouts, and kale contain sulphur-containing compounds and antioxidants that support normal detoxification pathways in the liver. They are not “cleansers,” but they do support normal metabolic function. 5. Drink Coffee (If It Works for You) One of the strongest nutrition-related findings in liver research is that moderate coffee intake is associated with a lower risk of liver fibrosis, cirrhosis, and even liver cancer in multiple observational studies. For many people, 1–2 cups of coffee daily  may have protective effects. Of course, individual tolerance matters. 6. Stay Hydrated Water supports digestion and helps the body eliminate metabolic waste through the kidneys. While hydration doesn’t “flush toxins,” it supports normal physiological elimination. 7. Move Your Body Physical activity improves insulin sensitivity and helps reduce liver fat. Even moderate movement can make a measurable difference. Aim for: walking daily strength training 2–3 times per week moderate cardio several times per week The most important factor is consistency. 8. Prioritise Sleep and Stress Regulation Chronic stress and poor sleep are linked to inflammation, hormonal imbalance, increased cravings, and insulin resistance — all of which can affect liver health indirectly. Simple daily practices such as breathing exercises, time in nature, journaling, and consistent bedtime routines can be surprisingly powerful. What About Supplements and Herbs for Liver Health? Many herbs are marketed as liver detoxifiers. Some of these contain compounds with antioxidant and anti-inflammatory properties, and milk thistle (silymarin) is among the most researched. However, it is important to understand that: evidence is often limited or inconsistent supplements do not “cleanse” the liver herbs can interact with medications poor-quality supplements may contain contaminants If you choose to use supplements, prioritise reputable brands with third-party testing and consult a healthcare professional if you take medications or have liver disease. The Best “Liver Detox” Is a Healthy Lifestyle Your liver is designed to detoxify and regenerate — but it needs your support through daily habits, not extreme cleansing routines. The most effective liver-supportive lifestyle includes: balanced nutrition rich in whole foods limiting alcohol maintaining a healthy body weight supporting blood sugar balance regular movement good sleep and stress management avoiding unnecessary medications and supplements regular check-ups when needed Final Thoughts Your liver is essential for digestion, metabolism, hormone regulation, and natural detoxification. Most people don’t need detox diets or harsh cleanses — instead, the liver thrives when you support it with consistent, realistic lifestyle habits. The goal is not to “clean” your liver.The goal is to reduce the burden on it  and support it through nutrition, movement, and a healthier everyday routine. Your liver works hard for you — and small daily choices can make a big difference. If you need help and guidance around your health challenges, want to improve your nutrition, don't hesitate to reach out to me for health coaching and nutrition counselling at info@katrinpeo.com .