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Walk into almost any office today and you’ll likely find snacks everywhere — biscuits in meeting rooms, candy bowls at reception desks, pastries next to coffee machines, protein bars in kitchens or drawers, and crisps or sweet treats available throughout the day. Having visited quite a few workplaces and delivered presentations on health and nutrition, I’ve seen firsthand how common snacking has become in modern life. At the same time, I have also seen some truly positive examples. There are workplaces that offer employees fresh fruit, berries, nuts, seeds, and other healthier snack options that genuinely support energy, concentration, and wellbeing. So while modern snacking culture certainly has its challenges, there are also encouraging signs that many companies are becoming more health-conscious and supportive of employee wellbeing. Many of us consider ourselves “snackers”. Research suggests that around 25% of our daily calories may come from snacks alone. That is a significant portion of our daily food intake — not just nutritionally, but also metabolically. How Snacking Culture Has Changed Growing up in the 1980s and early 1990s, things looked very different. Petrol stations mainly sold petrol. Grocery stores had limited options for portable snack foods. Eating while walking, driving simply wasn’t common for most people. Today, food is available everywhere: petrol stations, supermarkets, office kitchens, vending machines, cafés, airports, gyms, etc. Modern food environments constantly encourage us to eat “on the go.” Convenience foods and snack marketing are now deeply embedded into daily life. While it may not be realistic to completely eliminate snacking, we can absolutely make better choices around what we snack on and why we snack. Is Snacking Really a Problem? Not necessarily. Snacking itself is not automatically unhealthy. In fact, snacks can sometimes help support energy levels, concentration, blood sugar balance, and nutrient intake. The bigger question is: What are we snacking on, how often, and why? Many modern snacks are highly processed and designed to be hyper-palatable — rich in sugar, salt, refined carbohydrates, unhealthy fats, and additives, while being low in fibre, protein, vitamins, and minerals. These foods are often easy to overeat and may leave us unsatisfied shortly after eating them. What Happens in the Body When We Graze All Day? From a biological perspective, constant grazing can affect several systems in the body. Every time we eat — especially foods and drinks rich in refined carbohydrates and sugar — our blood sugar levels rise. In response, the pancreas releases insulin to help move glucose into cells. If we snack continuously throughout the day, especially on ultra-processed foods, the body may remain in a more constant “fed state.” This can lead to: more frequent blood sugar spikes and crashes, increased cravings, difficulty recognising true hunger and fullness signals, overeating later in the day, and in some individuals, poorer metabolic health over time. Constant grazing may also reduce the digestive system’s natural rest periods. Some research suggests that late-night snacking in particular may negatively impact blood sugar regulation and blood fat levels. However, context matters. A handful of nuts and berries is metabolically very different from repeatedly eating sweets, pastries, crisps, or sugary drinks throughout the day. Before We Blame Snacks — Let’s Look at Main Meals One of the most important questions is: Are our main meals actually satisfying and balanced enough? Breakfast, lunch, and dinner should provide enough total energy for our needs and ideally include a balance of: protein, healthy fats, fibre-rich carbohydrates When meals are balanced and nourishing, many people naturally feel less need to snack constantly. But when meals are low in protein, low in fibre, or insufficient overall, hunger quickly returns. For example: A breakfast of sugary cereal or toast with jam may digest quickly and leave us hungry within a couple of hours. A lunch consisting of a hot dog, pastry, or processed convenience food may lack protein, fibre, and micronutrients, leading to energy crashes and strong cravings later in the day. This often creates a cycle of: under-fuelling earlier in the day, intense hunger later, overeating in the evening, followed by more cravings and snacking. In many cases, improving meal quality naturally reduces excessive snacking. Sometimes the Problem Isn't Food If you find yourself constantly craving snacks, it may be worth looking beyond your diet. Poor sleep can increase hunger, reduce appetite control and increase cravings for sugary and highly processed foods. Stress can have similar effects, leading many people to reach for convenient comfort foods. Sometimes improving sleep habits and stress management can reduce the urge to snack far more effectively than relying on willpower alone. Who Might Benefit From Snacks? Not everyone needs snacks between meals. For some people, three balanced meals per day may be perfectly adequate. For others, snacks can play an important role in helping meet energy and nutrient needs. People who may genuinely benefit from snacks between meals include: growing children and teenagers, athletes and physically active individuals, people with high energy needs, individuals with long gaps between meals, older adults with smaller appetites, pregnant or breastfeeding women, people recovering from illness, injury, or surgery, and some individuals who benefit from spreading their food intake more evenly throughout the day. For active children, teenagers, and athletes, snacks can provide additional energy, protein, and nutrients needed for growth, recovery, and performance. For older adults, nutrient-dense snacks may help support adequate protein and energy intake when larger meals become more difficult to consume. The goal is not to fear snacks — but to make them more nourishing and intentional. Why Are We Reaching for Snacks? Not all snacking is driven by physical hunger. Many of us snack because: we're stressed we're tired we're bored food is visible and easily available we're taking a break from work everyone around us is eating Before reaching for a snack, it can be helpful to pause and ask yourself: Am I physically hungry? Am I thirsty? Am I stressed or overwhelmed? Am I simply looking for a break? Learning to distinguish physical hunger from emotional or environmental triggers can help us make more intentional food choices. The Real Problem: Snack Quality The issue is often not the snack itself, but the quality of the snack. If roughly 25% of our calories come from snacks, then those foods have a major impact on: energy levels, nutrient intake, gut health, blood sugar balance, heart health, concentration, and long-term wellbeing. A snack that contains protein, fibre, and healthy fats can help stabilise energy and support fullness. A snack built mostly from sugar, refined starch, and highly processed ingredients may do the opposite. For example: an apple with almonds a fruit juice with a cereal bar Both snacks may provide similar calories, yet the first snack contains significantly more fibre and protein, which often helps keep us fuller for longer. Focusing on whole and minimally processed foods can help make snacks more satisfying and nutritious. What the ZOE Snacking Research Found Interestingly, there is still surprisingly little research specifically on snacking. Researchers at ZOE decided to investigate this further in their own snacking study. Their findings were fascinating: The number of snacks and snack calories alone did not strongly predict poor health outcomes. Instead, low-quality snacks were associated with worse health markers. Late-night snacking (especially after 9pm) was linked with poorer blood sugar control and higher blood fat levels. Overall, the message was encouraging: You do not necessarily need to stop snacking — but you may benefit greatly from snacking smarter. Eating nutrient-dense snacks earlier in the day may have very different effects compared with regularly eating high-calorie snacks late in the evening. Snacks Can Feed More Than Just You Every snack is an opportunity to nourish your gut microbiome. Foods such as berries, nuts, seeds, beans, chickpeas, vegetables and fermented foods provide fibre and plant compounds that help support a diverse and healthy gut ecosystem. Rather than seeing snacks simply as calories between meals, we can view them as opportunities to increase plant diversity and support long-term digestive and overall health. Healthy Snacks Should Ideally Include… The most satisfying snacks contain a combination of: protein, fibre, healthy fats, For example: apple + nuts, yoghurt + berries + seeds, hummus + vegetables, rye bread + egg, kefir smoothie with chia seeds. These combinations tend to support: steadier blood sugar, improved fullness, better concentration, and reduced cravings later in the day. 25 Smarter Snack Swaps Small swaps repeated daily can make a surprisingly large impact on health, energy, cholesterol levels, gut health, and blood sugar balance. Instead of… Try swapping to… Milk chocolate bar Dark chocolate (70%+ cacao) with nuts Crisps/potato chips Roasted nuts or roasted chickpeas Sugary breakfast bar Apple with nut butter Sweetened yoghurt Plain Greek yogurt with fresh or frozen berries Pastries Boiled eggs with vegetables Ice cream Greek yoghurt with frozen berries, or cottage cheese blended with frozen berries Candy Dates with nuts Sugary cereal snack Chocolate banana nut butter bites White bread sandwich Rye bread with hummus or avocado and salmon Sugary iced coffee Coffee with milk and nuts on the side Energy drink Sparkling water with berries/citrus or 150ml of kombucha Sugary smoothie Homemade protein-rich smoothie with seeds Cookies Homemade cookies, like these hempseed and banana cookies Cinnamon bun Homemade muffins, why not try and make blueberry muffins Processed protein bar Handful of nuts and fruit or make your own protein bars Sweetened granola Plain oats with yoghurt and berries or make your own granola at home Sugary soft drink Kombucha or sparkling water Fast-food milkshake Kefir smoothie Rice cakes Seed crackers with hummus Processed cheese snacks Cottage cheese with cucumber or vegetable sticks (carrot, celery, paprika, kohlrabi) with a bean dip Sugary puddings Chia pudding with berries Fried snack foods Edamame beans Processed deli snack Cooked chicken slices with veggies Sugary bubble tea Unsweetened tea with fruit Drive-through snack meal Homemade snack box with eggs, veggies, hummus, nuts Questions Worth Asking Yourself Instead of aiming for perfection, simply becoming more aware of your habits can already make a big difference. Ask yourself: Could I add more protein to my snack? (for example Greek yoghurt, cottage cheese, eggs, kefir, nuts, seeds, hummus or leftover chicken) Could I increase fibre in my snacks? (berries, vegetables, fruit, rye bread, oats, seeds, beans, chickpeas) Could I reduce ultra-processed snack foods? (less candy, pastries, crisps, sugary drinks, highly processed bars and packaged snacks) Could I prepare one better option ahead of time? (boiled eggs, chopped vegetables, overnight oats, homemade trail mix of nuts, seeds and dried fruit, yoghurt pots with berries and chia seeds, roasted chickpeas) Even changing just one or two snack habits per day can have a meaningful impact over time. Snacking Smarter — Not Perfectly Snacking is likely here to stay in modern society. The goal is not perfection or restriction. The goal should be awareness. When we begin to understand: why we snack, what our bodies truly need, and how different foods affect our energy, mood, concentration, hunger, and long-term health, we can make choices that genuinely support wellbeing. Every snack is an opportunity to add something beneficial to your diet. Rather than focusing only on what to avoid, consider what you could add: more protein, more fibre, more plant diversity, more healthy fats, or more fermented foods. Small improvements made consistently over time can have a meaningful impact on energy, gut health, blood sugar balance, heart health and overall wellbeing. Sometimes the smallest habits — repeated daily — have the biggest impact. If you are looking to improve your nutrition to support your health goals, whether it's to loose weight, have more energy and mental clarity, better digestive health, skin health, cardiovascular health, don't hesitate to reach out to me for personal nutrition counselling at info@katrinpeo.com.

If you love risotto, but would like to try something more nourishing and fibre-rich, then orsotto might become your new favourite comfort food. Orsotto is very similar to risotto, but instead of arborio rice, it is made with barley. The result is creamy, earthy, satisfying, and wonderfully comforting. I love making mushroom orsotto during the colder months or whenever I want something hearty that still supports health and digestion. It is also a lovely way to include more mushrooms into your diet — something many of us do not eat often enough. The beauty of this dish is that it works beautifully with fresh seasonal mushrooms such as chanterelles or porcini mushrooms, but outside the mushroom season, a good frozen mushroom mix works very well too. I love this frozen mushroom mix. Why Barley Deserves More Attention Barley is one of the oldest cultivated grains and a true nutritional powerhouse. Unfortunately, it is often overlooked in modern diets. One of barley’s biggest health benefits comes from its high content of beta-glucan fibre — the same type of fibre also found in oats. Beta-glucans have been studied for their ability to help lower LDL (“bad”) cholesterol levels and support heart health. Barley may also help: Support healthy blood sugar balance Improve satiety and keep you fuller for longer Support digestive and gut health Provide important minerals such as selenium, magnesium, and phosphorus Compared to traditional risotto rice, barley contains more fibre and has a lower glycemic impact, making it a nourishing alternative for many people. Because barley takes longer to cook than risotto rice, you can soak it overnight to reduce the cooking time. However, it cooks perfectly well without soaking too. Why Mushrooms Are Nutritional Gems Mushrooms are often underestimated nutritionally, yet they are rich in valuable compounds that support overall health. Depending on the variety, mushrooms can provide: B vitamins for energy metabolism Selenium for immune support Ergothioneine — an antioxidant Fibre to support gut health D-vitamin (one of the tips to use is to put your mushrooms into the sun for 15-60 minutes to increase vitamin D content in them) Mushrooms have a natural umami flavour, which adds richness without needing excessive cream or additives. Many mushrooms also contain compounds being studied for their potential immune-supportive and anti-inflammatory properties. Using a mixed mushroom blend gives the dish more depth and complexity of flavour. Fresh wild mushrooms in season are wonderful, but frozen mushroom mixtures are a practical and nutritious option year-round. Creamy Mushroom Orsotto Recipe Serves 3–4 Ingredients 1 cup pearl barley 1 onion, finely chopped 2–3 garlic cloves, minced 2–3 tbsp olive oil About 750 ml–1 litre chicken broth (I use in Estonia Food Studio chicken broth, if I don't happen to have my own broth made and available) 300–400 g mushrooms (fresh or frozen mixed mushrooms) Freshly grated nutmeg 50–70 g parmesan cheese, grated Salt and black pepper to taste Fresh parsley, chopped Serve it with half a plate of oven-roasted side vegetables Asparagus Courgette Paprika Other non-starchy vegetables Instructions Heat olive oil in a large pan and gently fry the onion until soft and translucent. Add the garlic and cook for another minute. Stir in the barley and roast it together with the onion and garlic mixture for about 4–5 minutes. This helps develop a lovely nutty flavour. Begin adding the chicken broth gradually, similarly to making risotto. Stir occasionally and allow the barley to absorb the liquid before adding more. Grate in a little nutmeg while cooking for warmth and depth of flavour. In a separate pan, fry the mushrooms in olive oil. Season with salt and pepper. Continue cooking the barley until tender. Depending on the barley and whether it was soaked beforehand, this may take around 35–50 minutes. Once ready, stir in the grated parmesan cheese and mushrooms. Serve topped with fresh parsley. I love serving orsotto with a large salad or oven-grilled vegetables such as asparagus, courgette, or paprika. The freshness of the vegetables balances the creaminess of the dish beautifully. Final Thoughts This mushroom orsotto is a wonderful example of how comfort food can also be deeply nourishing. It is rich in flavour, fibre, and nutrients, while still feeling indulgent and satisfying. It is also a lovely reminder that healthy eating does not need to be complicated. Simple ingredients like barley, mushrooms, olive oil, and parmesan can come together to create something both delicious and supportive for long-term health.

There’s something very special about seasonal foods that only appear for a short time each year. Wild garlic is one of those spring treasures I look forward to every season. Yesterday I picked the batch of wild garlic from my garden before the plants start flowering. Wild garlic leaves are at their best before blooming, when the leaves are tender, vibrant and full of flavour. After flowering the leaves become grassy and a bit bitter. I love turning wild garlic into pesto because it’s one of the easiest ways to preserve this nutritious spring herb for later use. I store some jars in the fridge for the next 1–2 weeks for immediate consumption and freeze the rest. Frozen wild garlic pesto keeps very well and is a wonderful way to add extra flavour, greens and nutrients to meals during the darker winter months. What Is Wild Garlic? Wild garlic (Allium ursinum), also called ramsons or bear garlic, is a wild leafy plant from the allium family, related to garlic, onions and leeks. It grows abundantly in many parts of Europe during spring and has a distinctive fresh garlic aroma. The leaves are rich green, soft and tender when young. Because some poisonous plants such as lily of the valley can look similar, wild garlic should only be picked when you are certain of identification. One of the easiest ways to recognise it is the unmistakable garlic smell when the leaves are crushed. Health Benefits of Wild Garlic Wild garlic is not only delicious but also nutritious. Some potential benefits include: Rich in antioxidants that help protect body cells from oxidative stress Contains sulphur compounds similar to cultivated garlic that may support heart health May help support healthy cholesterol and blood pressure levels Naturally contains vitamin C, vitamin A and plant compounds that support immunity Adds flavour to meals while helping increase vegetable and herb intake Like other allium vegetables, wild garlic may also help support gut health thanks to its prebiotic compounds that feed beneficial gut bacteria. Easy Wild Garlic Pesto Recipe Inspired by classic wild garlic pesto recipes, including versions shared by chefs and food creators online. Ingredients 2 large handfuls wild garlic leaves 40–50 g parmesan cheese 40–50 g pine nuts, walnuts, almonds, pistachio nuts (raw) or pumpkin seeds 100–150 ml extra virgin olive oil Small squeeze of lemon juice Pinch of sea salt Black pepper to taste Instructions Wash and dry the wild garlic leaves thoroughly. Lightly toast the nuts in a pan (without the oil) if desired for extra flavour. Add wild garlic, nuts and parmesan into a food processor. Slowly add olive oil while blending until you reach your preferred consistency. Add lemon juice, salt and pepper to taste. Transfer into clean glass jars and cover the top with a thin layer of olive oil to help preserve freshness. How I Store Wild Garlic Pesto I usually keep one to two small jars in the fridge for everyday use and freeze the rest. The pesto freezes surprisingly well and can be used in: pasta dishes salad dressings roasted vegetables sandwiches and wraps savoury yoghurt dips It’s such a simple way to preserve a little bit of spring and add more plants to your diet.

In recent years, there has been growing awareness that our food choices affect not only our own health, but also the future of the planet. The way food is produced and consumed influences climate change, biodiversity, soil quality, water use, and environmental sustainability. At the same time, rates of cardiovascular disease, type 2 diabetes, obesity, and other chronic illnesses continue to rise globally. This raises an important question: Can we eat in a way that supports both our health and the health of the planet? Increasingly, scientific research suggests that the answer is yes. Two dietary approaches that have gained considerable attention are: the Planetary Health Diet (developed by the EAT-Lancet Commission, a group of 37 international scientists and experts in nutrition, sustainability, agriculture, and public health) and the Portfolio Diet (developed by Dr. David J. A. Jenkins, a Canadian physician-scientist, nutrition researcher, and professor at the University of Toronto) Although these approaches were developed with somewhat different goals, they share many important principles. Both emphasise more plant-based, fibre-rich, minimally processed foods and a reduction in highly processed products and excessive saturated fat intake. What Is the Planetary Health Diet? The Planetary Health Diet was introduced by the EAT-Lancet Commission in 2019 as a global dietary framework designed to support both human health and environmental sustainability. The goal is not necessarily to eliminate all animal products, but rather to create a balanced dietary pattern that emphasises: vegetables fruits legumes whole grains nuts and seeds healthy fats moderate amounts of animal foods At the same time, the diet encourages reducing: red and processed meat ultra-processed foods excessive added sugars and environmentally intensive food production patterns. Research suggests that greater adherence to the Planetary Health Diet is associated with: lower risk of cardiovascular disease, lower overall mortality, and a lower environmental footprint. A large prospective study found that higher adherence to the Planetary Health Diet was associated with reduced risk of cardiovascular disease, cancer, respiratory disease, and neurodegenerative disease mortality. The importance of this approach goes beyond personal nutrition. Food systems are estimated to contribute significantly to greenhouse gas emissions, land degradation, freshwater use, and biodiversity loss. Shifting toward more plant-forward dietary patterns may therefore support both public and planetary health. What Is the Portfolio Diet? The Portfolio Diet was originally developed as a dietary strategy specifically aimed at lowering LDL (“bad”) cholesterol naturally through food. Rather than focusing on one “superfood,” the Portfolio Diet combines several cholesterol-lowering foods into a dietary “portfolio.” The key components include: plant proteins such as beans, lentils, soy foods, and peas nuts viscous soluble fibres such as oats, barley, psyllium, and legumes plant sterols healthy unsaturated fats The diet also recommends reducing: saturated fats processed meats and highly processed foods. Clinical studies have shown that the Portfolio Diet can significantly reduce LDL cholesterol levels, sometimes approaching reductions seen with first-line cholesterol-lowering medications in certain individuals. Research has also linked greater adherence to the Portfolio Diet with: lower cardiovascular disease risk, improved metabolic health, and lower inflammation markers. One of the strengths of the Portfolio Diet is that it is based on adding beneficial foods rather than focusing only on restriction. Where the Two Approaches Overlap Although the Planetary Health Diet and Portfolio Diet were designed with different primary goals, they overlap considerably. Both emphasise: more plant-based foods more fibre legumes and whole grains nuts and seeds healthier fat sources and fewer ultra-processed foods. Interestingly, many foods that support cardiovascular and metabolic health also tend to have a lower environmental impact. Examples include: beans and lentils oats and barley vegetables nuts and seeds. This means that dietary choices beneficial for human health may often also support environmental sustainability. Fibre – One of the Missing Pieces in Modern Diets One of the strongest common themes in both dietary approaches is the importance of dietary fibre. Many people consume far less fibre than recommended (for men, recommended is minimum 35g of fibre per day, for women it's 25g of fibre per day, for children it's 7g+ their age), despite its important role in supporting: gut microbiome diversity blood sugar balance satiety digestive health and cholesterol management. Particularly beneficial are viscous soluble fibres such as beta-glucans, naturally found in: oats barley legumes These fibres form a gel-like substance in the digestive tract, which may help reduce cholesterol absorption and support more stable blood sugar levels. Fibre-rich diets have also been associated with lower risk of: cardiovascular disease type 2 diabetes colorectal cancer and obesity Small Changes Can Make a Meaningful Difference Supporting health and sustainability does not require dietary perfection. Even small shifts can have a meaningful impact: replacing some meat-based meals with legumes or incorporating them in meat-based meals such as bolognese sauce including more whole grains such as oats and barley increasing vegetables intake reducing ultra-processed foods and cooking more meals at home. The focus does not need to be on strict rules, but rather on creating a more balanced and nutrient-dense dietary pattern over time. Practical Foods That Fit Both Approaches Many simple everyday meals align naturally with both the Planetary Health Diet and the Portfolio Diet. Breakfast Ideas Oatmeal with berries, flaxseeds, walnuts, and cinnamon Overnight oats with chia seeds and kefir or plant (soy) yoghurt Whole grain rye bread with hummus and vegetables Greek yoghurt or kefir with nuts, seeds, and fruit Chia pudding with berries and chopped nuts Smoothies with berries, spinach, oats, flaxseeds, and protein-rich yoghurt or tofu Whole grain porridge with apple, cinnamon, and seeds Avocado on rye bread with sprouts and pumpkin seeds Lunch and Dinner Ideas Lentil soup with root vegetables Bean and vegetable stews Chickpea curry with vegetables Mushroom barley orsotto Whole grain pasta with tomato, lentils, and vegetables Roasted vegetable quinoa bowls Stir-fried tofu with broccoli and brown rice Vegetable and bean chilli Stuffed bell peppers with lentils and vegetables Baked salmon with roasted vegetables and barley Mediterranean bean salad with olive oil and herbs Whole grain wraps with hummus, vegetables, and beans Warm lentil and roasted vegetable salads Minestrone soup with beans and vegetables Vegetable tray bakes with chickpeas and tahini dressing Buckwheat with mushrooms and greens Red lentil dhal with vegetables Cabbage and barley soups Sardines on rye bread with salad Oven-roasted cauliflower and chickpea bowls Snacks and Smaller Meals Hummus with carrot, cucumber, or paprika sticks Apple slices with nut butter Handful of walnuts or almonds Roasted chickpeas Edamame beans Rye crisp-bread with avocado Natural unflavoured yoghurt with seeds Berry and oat smoothies Homemade energy balls with oats and nuts Pears with walnuts Cottage cheese with vegetables and seeds Final Thoughts Nutrition conversations often focus heavily on what people should avoid. But perhaps an equally important question is: What should we add more of? More fibre. More plants. More whole foods. More diversity. More minimally processed ingredients. The Planetary Health Diet and Portfolio Diet are not short-term trends or restrictive “detoxes.” They are science-based dietary patterns that encourage sustainable habits capable of supporting heart health, metabolic wellbeing, gut health, and potentially even environmental sustainability. Perhaps healthy eating is not only about supporting our own future health — but also about helping create a healthier future for the planet itself. Think about it..... If you would want to know how can you change your nutrition to support your every-day health better, to learn about some tips that work with your lifestyle, your resources, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com to schedule a session.

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 .