Meet Ulrika Gervais: Expert Nutritional Therapist & Health Coach
We’re delighted to introduce one of our valued clients and friends, Ulrika Gervais, a highly qualified nutritional therapist and health coach. As the founder of Nordic Balance, Ulrika has built a thriving practice where she supports clients through personalised one-to-one sessions, empowering corporate wellness programs, and dynamic group coaching. Her holistic approach focuses on balanced nutrition and sustainable lifestyle habits, helping her clients achieve lasting health and vitality.
What is functional medicine/nutritional therapy and why is it so important?
Functional Medicine/Nutritional Therapy focuses on treating the root cause of an illness or disease rather than just treating the symptoms . We understand that the human body is interconnected and that examining the body holistically is critical for determining the best treatment course for the individual person. Traditional medicine, unlike Nutritional Therapy, approaches diseases and conditions as isolated events that require individual treatments and focuses on relieving symptoms rather than finding out what the root cause is behind the symptoms. We develop a complete picture of a person through a deep dive into medical history as well as the persons genetic, biochemical, and lifestyle factors, physiology, and how they live.
How does stress affect our body, and what are some foods or habits that can help reduce its impact?
Stress is unavoidable but the key is how we deal with it. Many factors can play a part in how stress resilient we are and how we cope. Early childhood experiences shape how we deal with future stressors and daily factors like sleep quality, the food we eat, gut health, food sensitivities, hormonal imbalances, all play a part. In today’s world most people live in a constant stressed state with full schedules from morning to night. The body is not wired to cope with constant low-grade stress and if we don’t invest time to down regulate our nervous system we will be in constant fight or flight rather than in rest and digest where the body will be able to perform the functions it needs to do. Research shows that almost every system in the body can be negatively influenced by chronic stress. When chronic stress goes unreleased, it suppresses the body’s immune system and ultimately manifests as illness. What you eat and lifestyle factors matter.
Here are a few tips that should be implemented to support your body:
- Practice breathing techniques
- Get out in sunlight early in the morning with no sunglasses
- Take adaptogenic herbs
- Add nutritional supplements to your diet like magnesium and b-vitamins
- Increase your consumption of whole, nutrient-dense foods
- Practice yoga and meditation
- Add prebiotics or probiotics to your diet
- Find a community
- Practice better sleep habits – aim for 7 – 9 hours sleep
- Recognise what causes you stress and implement a coping strategy
What is one small change people can make to their diet that has a big impact on overall health?
I am going to give you three of my top tips.
Number one, if you are not already starting the day with a protein rich meal that would be my first recommendation. Having a carbohydrate heavy meal like cereal or toast will set you off on a roller coaster of blood sugar imbalance and make you reach for a pick me up mid-morning and energy slumps in the afternoon.
The second tip would be to make sure you are eating enough protein overall. Protein is an important part of your diet and supports many bodily functions from growth and repair, hormone production and immune support. Hair is made of protein – so it should come as no surprise that this nutrient is an essential component of natural hair growth and thickness. Not eating enough protein can lead to brittle, weak and dry hair – leaving it more susceptible to breaks. Diets that are extremely low in protein can lead to restricted hair growth or hair loss. You can get protein from good quality meat, fish, eggs and dairy, as well as plant-based sources like legumes, nuts and seeds.
And my last tip would make sure you are consuming enough water throughout the day. Many symptoms like irritability, brain fog, headaches, dry skin, fatigue can all be linked to dehydration. Water is vital to our health. It plays a key role in many of our body’s functions, including bringing nutrients to cells, getting rid of waste, protecting joints and organs, and helps transport essential nutrients to your hair follicles, aiding in growth and maintenance. A good guide 1.5 – 2 litres of water daily.
What are the top nutrients or foods that promote healthy hair growth and prevent hair loss?
Hair loss is caused by hormonal changes, genetics, stress, thyroid conditions and some medications. Like other symptoms your body is displaying we view hair loss as a clue that something is wrong in the body, the root cause needs to be investigated too why.
Protein may help to prevent hair loss. Biotin, a form of vitamin B, is critical for the health of skin, nails and hair – and research has directly linked a deficiency in biotin to hair loss. Nutrients found in eggs that can help promote hair growth include zinc, selenium, biotin and, of course, protein.
Others would include fatty fish are well-known sources of protein and essential fatty acids like omega-3s, but beyond that, these foods are also high in vitamin B, selenium and vitamin D – all of which help promote hair growth and thickness.
Fruits are rich in compounds that play a critical role in healthy hair, including antioxidants and vitamin C. Antioxidants and vitamin C work to protect hair follicles for free radicals while also helping the body absorb iron and produce collagen – one of the primary proteins that help strengthen hair and prevent hair loss.
Dark, leafy greens are a great source of nutrients that help prevent hair loss – including vitamin A, beta carotene, folate, iron and vitamin C. Vitamin A, specifically, is a critical nutrient for hair health. This vitamin helps the body produce sebum – an oil that moisturises the scalp to protect hair.
Nuts and seeds are packed with nutrients and that help protect hair health and work against hair loss. Vital nutrients found in nuts and seeds include zinc, selenium, vitamin E and omega-3 fatty acids. No wonder they are considered one of the best foods for hair growth.
Other factors to consider that might hinder your uptake of the nutrients you are eating would be gut issues, stress, sleep problems and food sensitivities. Environmental toxins can also play a part in hair quality and hair loss.
In short, choosing whole foods over packaged and processed food, focusing on eating the rainbow, including a good source of protein with each meal, healthy fats and staying hydrated on water is the best strategy for promoting strong, healthy hair and growth.
Can a poor diet lead to changes in hair texture, thinning, or scalp health? If so, what should we avoid?
Yes! We are what we eat is true. Like the health of most functions of the body, the health of your hair largely depends on your nutritional habits. Certain vitamin deficiencies can have a major impact on your hair – stemming from hair follicle cell metabolism issues. Micronutrients like vitamins and minerals play a critical role in normal hair follicle development and function.
If your diet lacks good quality protein like organic meat, fish, tofu and eggs, essential fats like avocado, extra virgin olive oil, nuts and seeds and a rainbow of vegetables it will not have the nutrients needed to provide good nutrition for your hair.
Processed and fried foods such as ready meals, packaged foods, and fast food, often lack essential nutrients and contain high levels of sodium, sugar, and unhealthy fats. Sugary foods and refined carbohydrates may result in an imbalance in hormones, spike blood sugar levels and increase androgen levels that may cause hair follicles to shrink leading to hair thinning and eventually hair loss. Artificial sweeteners, especially aspartame, have been associated with hair loss. Although more research is needed, some studies suggest that aspartame may be toxic to hair follicles, potentially leading to hair thinning. Alcohol is another thing to be aware of, not only does it dehydrate the body but can also deplete the body of essential nutrients like zinc and iron, which are necessary for healthy hair growth.
In short, all these types of foods may contribute to chronic inflammation and oxidative stress in the body, causing cortisol levels to rise. Elevated cortisol levels can disrupt the normal hair growth cycle, potentially leading to increased hair shedding and slower regrowth.
If you want to find out more about Nordic Balance Health or want to reach out to Ulrika about any health concerns that you may have head over to her website