Sue Hardman

Nourish + Rejuvenate

Sue

Magnesium – Natural Tranquiliser

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Magnesium (Mg).

It’s like “the wizard behind the curtain” because it’s everywhere and seems to be doing everything in your body.

And *most* of us don’t get enough of it!

National studies, in the UK reveal that almost 100% of adults are not meeting their RDA (recommended daily allowance) for magnesium.

Why do you need Magnesium?

Magnesium plays a crucial role in 600 enzymatic processes in your body and there’s a TON of research backing up magnesium’s potent health benefits.

An essential mineral regulating muscle and nerve function and supporting bone and DNA health.

You need magnesium for a healthy heartbeat, energy and neurotransmitter production, bone metabolism, sleep, relaxation, and so much more.

And yet, it is one of the most common nutrient deficiencies as we get older.

In a new study [PMID 36899275], researchers confirm that adequate magnesium intake will decrease brain shrinkage as we age and reduces the risk of dementia and cognitive disorders.

Magnesium is responsible for your body’s energy at a cellular level and if you have adequate levels of magnesium, your aging can be slowed down. Your body needs magnesium to produce energy in the form of ATP (2).

These are the Common Signs of Magnesium Deficiency

Unusual signs you may have Mg deficient - tongue quivering, tiredness, cramping, eye twitches, sleep problems or loss of appetite, PMS, irritability, anxiety, headaches, high blood pressure or nausea and vomiting.

Even though Mg deficiency is well-established in the literature, traditional medical doctors aren’t trained to screen or test for magnesium deficiencies.

Ref: Henderson et al (2002) National Diet and Nutrition Survey: adults aged 19 to 64yrs. The Stationery Office. London

Why Are We So Magnesium Deficient?

Modern soils have become severely depleted of magnesium, when compared to “Paleolithic societies where daily Mg intake was about 600 mg, significantly higher than today's [1].

Chronic stress also depletes magnesium levels, so does poor sleep, exercise, high caffeine intake, and sugary diets. 

Magnesium is also depleted by:

  • insulin resistance or metabolic syndrome i.e. issues with blood sugar.
  • processed and refined foods.
  • a lack of fruits and vegetables.
  • Overcooking and boiling of produce. 
  • Alcohol, soda, and caffeine.
  • Taking calcium supplements without magnesium in the correct ratio.
  • High dairy intake.
  • High salt intake.

How do you get more Magnesium?

Ideally you want to get your magnesium from a food-first approach. 

Foods rich in Mg include pumpkin seeds (168 mg in 2 tablespoons), almonds (80 mg in 23 almonds), spinach (80 mg in 1 cup cooked), and dark chocolate (50 mg in 1 ounce—make sure its 70% or higher for less sugar). 

However, only 30 to 40 percent of magnesium in plants is bioavailable because it comes bound to “anti-nutrients” like phytic acid that make it harder to absorb. 

Foods that are exceptionally high in magnesium.

When you consider the RDA is a guide to the very lowest amount required to prevent outright deficiency,  it means that hardly anyone is getting the optimal amounts of magnesium required for their body to function at its best.

And with magnesium being involved in so many reactions in our bodies, the painful truth is that virtually everyone is magnesium deficient!

Hormonal Issues and The Link to Magnesium Deficiency

Magnesium is an absolute essential for you to have healthy hormones that are in balance = less moodiness, less cramps, PMS sx and better sleep to name a few benefits!

Whether you're entering peri-menopause, dealing with a PMS type hormonal imbalance, or coming off contraceptives, the right levels of magnesium are needed to produce optimal amounts of hormones such as progesterone, oestrogen, and testosterone. 


Magnesium, combined with vitamin B6, proves particularly effective in managing mood-related PMS symptoms. Magnesium helps to regulate the neurotransmitters that affect your mood and emotional state.

Magnesium supplementation has been shown to help lessen bloating, sugar cravings, cramping, reducing anxiety and sleep disturbances all associated with PMS.

Chocolate is one of the most common foods women crave right before they start their periods, did you know chocolate is one of the highest food sources of magnesium.

Magnesium in chocolate

Insulin resistance & PCOS (Polycystic Ovary Syndrome):

Insulin resistance is a key feature of PCOS. High insulin is not just a symptom of PCOS—it is also a major driver of the condition. 

Women with PCOS are 19 times more likely to have a magnesium deficiency, according to a study in Gynaecology Endocrinology. 

Individuals with insulin resistance, metabolic syndrome or type 2 diabetes tend to be lacking magnesium. One theory is that chronic insulin reduces magnesium levels.

Magnesium is important to help glucose enter cells where it is used for energy. Part of its job, is regulating the function and transport of insulin, that acts as a key to open the cell doors to glucose. Without enough magnesium, glucose doesn’t enter the cells in sufficient amounts. This can cause fatigue and difficulties regulating blood sugar.  

Sufficient levels of magnesium can therefore improve insulin resistance and reduce your risk for developing type 2 diabetes.

By reducing blood sugar levels, normalising insulin, and curbing sugar cravings, magnesium serves as a natural ally in managing PCOS symptoms. Some even call magnesium "natural metformin," due to its role in managing insulin sensitivity.

Thyroid Support: 

Magnesium is a key nutrient for thyroid health. Its anti-inflammatory properties reduce autoimmune inflammation, which is common with thyroid issues.  

Mg converts the inactive thyroid hormone T4 into the active thyroid hormone T3. Without this conversion, cells do not receive the more potent form of thyroid hormone. Therefore, when magnesium levels are low, our thyroid is not able to function correctly.

And, finally, magnesium deficiency increases your risk of developing thyroid antibodies (3). 

Ensuring an adequate magnesium intake becomes essential for those looking to maintain a healthy thyroid.

Magnesium for Fatigue

Magnesium is essential for proper mitochondrial function, production of ATP which is really our energy molecule. Therefore, low levels of magnesium means that these functions are not running as efficiently as they should and can lead to exhaustion. 

Magnesium helps to convert the glucose in food into energy. So, getting enough magnesium can help keep energy levels stable and prevent the onset of tiredness.

It has been suggested that magnesium may play an important role in treating fatigue related health problems such as chronic fatigue syndrome (CFS) and fibromyalgia syndrome (FMS). 

CFS is associated with lower red blood cell magnesium levels compared to controls, and approximately 40% of chronic fatigue patients are magnesium deficient. 

For energy production these processes also require malic acid, acetyl-l-carnitine, B vitamins, vitamin C, selenium and iodine.

Magnesium for Stress Management 

Stress activates the sympathetic nervous system, and prepares your body for intense physical activity, or to ‘fight or take flight’. Hormones such as cortisol are released, and as a result more magnesium is used.

Magnesium acts as a calming force on the nervous system, playing a essential role in regulating the stress control system—the HPA axis. 

A well-functioning HPA axis supports a balanced stress response. Multiple studies have also demonstrated improved stress response, anti-depressant and anti-anxiety effects of magnesium supplementation.

Other central nervous system disorders linked to magnesium deficiency include depression, migraine, epilepsy, Parkinson’s disease, brain injury and stroke.

Magnesium (Mg) as a Sleep Aid for Insomnia

Often referred to as nature's tranquiliser, magnesium emerges as a potent sleep aid as it has an overall calming and relaxing effect on the nervous system.

Magnesium may help to support GABA naturally, which is a calming neurotransmitter helping with good sleep.

Mg facilitates a restful night's sleep by balancing the sleep-wake cycle promoting the production of the sleep-inducing hormone, melatonin. Melatonin is produced in the pineal gland in response to darkness, and serotonin is converted to melatonin, with the help of magnesium.

Chronic sleep deprivation, exacerbated by magnesium depletion, can lead to a vicious cycle of worsening insomnia.

Anti-Aging Potential of Magnesium

Magnesium prevents telomere shortening, reduces oxidative stress, and enhances the production of glutathione.

Given the role of magnesium in a myriad of cellular processes, it should not be surprising that magnesium deficiency leads to accelerated ageing (R). Magnesium is needed to build, maintain, and repair DNA. 

Magnesium can reduce inflamm-aging (low-grade inflammation that increases during aging). Low levels of magnesium have been linked to chronic low-grade inflammation, which is one of the drivers of aging (R). 

Magnesium for Muscles & Sports Performance

Magnesium is involved in many different aspects of muscle usage. Does exercise deplete magnesium? Yes, the reason you need magnesium for athletic performance is because this mineral is a crucial factor in the production of ATP, which provides energy for the muscles.

Studies suggest that strenuous exercise increases the need for magnesium by up to 20 percent.

Severe magnesium depletion results in muscle weakness, dysfunction, cramping, and spasms.

exercise your metabolism

When do you need to supplement?

If you are prone to any of the signs mentioned above, then you might be deficient, especially if you have a lot of stress in your life, often feel tired or can’t sleep. 

There are times when supplementation is necessary, especially when the food sources available are limited.  You might be surprised at how much of a difference this mineral can make in your life.

When analysing the dietary intake of thousands of participants, researchers found that those consuming more than 550 mg of magnesium daily (way more than the RDA of about 300-400 mg) had a brain age that was one year younger by the time they reach 55 compared to those with a normal magnesium intake of about 350 mg daily.

Magnesium Supplements: Choosing One 

 One of the great things about the magnesium formulations available nowadays, is that they can come bound to other compounds to help direct the magnesium to specific places of the body.

This is important because most of the magnesium in your body is intracellular. 

 Magnesium is very chemically reactive and is usually attached to something else. 

 The substance magnesium is attached to in a supplement not only affects factors such as absorption and gut tolerability but provides additional physiological activity too. It’s important to consider this when selecting your magnesium supplement.  

 Combining magnesium with amino acids like glycine and taurine enhances its effectiveness.

 Here is a break down the different types of magnesium and for what conditions. 

MAGNESIUM CITRATE – is a magnesium combined with citric acid making it highly absorbable and inexpensive, “It is one of the most bioavailable forms of magnesium”.

 It has a gentle laxative effect and is often used in medications to treat constipation.

MAGNESIUM GLYCINATE - is one of the most bioavailable and absorbable forms of magnesium. It’s a magnesium combined with glycine an amino acid (which has antioxidant and anti-inflammatory properties). 

Glycine has a calming effect due to its ability to increase the neurotransmitter GABA. 

When you take this form, not only do you get magnesium but you get additional effects from the glycine, and these are particularly relevant for supporting calm, relaxation and sleep. 

Glycine readily crosses the blood brain barrier and has a calming effect on the brain.

 A great go-to magnesium for relieving anxiety, reducing muscle pain, cardiovascular health and promoting sleep. some studies have shown that glycine supplementation in sleep-deprived study participants results in improved reaction times and reports of feeling more refreshed during the day.

 This form provides the additional benefits of glycine, supporting healthy insulin sensitivity and methylation. 

Magnesium Threonate - is magnesium combined with threonic acid (a vitamin C metabolite). This form of magnesium can be transported across fat membranes and is the best form for crossing the blood-brain barrier. 

Magnesium threonate is effective for brain and mental health conditions, like brain fog, mood disorders, depression, anxiety, headaches, migraines, and age-related memory decline.

The blood-brain barrier is a network of cells (8) and blood vessels designed to protect your brain from harmful substances. 

Magnesium Malate - is a combination of malic acid and magnesium. 

Malic acid is a vital component of enzymes that play a key role in ATP synthesis and energy production. 

Magnesium malate is highly absorbable and can be very beneficial for patients experiencing low energy and fatigue, such as fibromyalgia and chronic fatigue syndrome. 

Magnesium Oxide - is magnesium that is bound to oxygen and is the most common form of magnesium sold in pharmacies, it is non-chelated and possesses a poor absorption rate. Only about 4% is absorbed. 

It is the form found in Milk of Magnesia and most often used for digestive issues like heartburn, indigestion, and constipation.

However, compared to other types, magnesium oxide is not absorbed by the body as well.

Magnesium Taurate - Enriched with the amino acid taurine, magnesium taurate may contribute to heart health. 

Animal studies indicate that magnesium taurate significantly reduces blood pressure, showcasing potential benefits in managing hypertension.

Understanding these nuanced advantages of each magnesium form may help you to choose a magnesium that meets your requirements - whether its for digestive discomfort, anxiety, insomnia, or heart health support.

HOW MUCH MAGNESIUM?

The recommended daily allowance is as follows:

Children: 80-150mg/day
Adolescents: 200-400 mg/day
Adults: 300-450 mg/day

Epsom Salt Baths

According to studies, magnesium and sulfate are both absorbed through the skin, which makes Epsom salt baths one of the easiest and most ideal ways to enjoy its health benefits. It may help with nutrient absorption, flush toxins, and help ease migraines.

They may be an effective way to improve relaxation and sleep quality, according to a recent study published in the Journal of Clinical Sleep Medicine.

This study was conducted by researchers from the China Medical University in Taichung, Taiwan, looked at 10 studies that included a total of 517 participants. The studies compared the effects of taking an epsom salt bath with a control intervention, such as a placebo bath, no bath, or another intervention.

It was found that taking an epsom salt bath was associated with significantly improved self-rated relaxation and sleep quality, sleep efficiency, and falling asleep.

The greatest benefits where when the bath was taken for 20-30 minutes before bedtime.

The researchers concluded that taking an epsom salt bath may be an effective way to improve relaxation and sleep quality in adults.

In summary

There are many different brands of magnesium available you may want to consult a qualified practitioner who will be able to advise you on what forms/brands to take.

Here are some brands to consider – if in South Africa you can access Metagenics via my online shop.

Metagenics high-grade magnesium supplements are available on this on-line portal in South Africa https://nourishedhealth.metagenics.co.za

 I have given you a link to get the Nutri advanced products in UK etc. 

 I also use a online website and I can send you a list if you would prefer that. Please send an email to [email protected]

Or you can order from the Nutri Advanced Magnesium range available in the UK / US at https://amzn.to/4bTyEF2

Naturopathic Women's Health Coach

Adding magnesium may be the start to addressing your fatigue, headaches, poor sleep or PMS, however you may need additional support to uncover what else is preventing you from feeling the best, most energetic version of yourself.

Please get in touch for more support - [email protected]

What Stage Are you In? Flat, Exhausted or Chronically Fatigued?

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A bit of back story here. When my son was born, I was studying to be a Naturopath at the same time, and with the added pressure of being a new mum, staying on top of my course, and throw in a new baby that didn't want to sleep - I ended up with hyperthyroidism, 'adrenal fatigue' or what is now referred to as adrenal dysfunction.

Fortunately, for me I had access and help from health experts through my course, to help me manage my exhaustion and get through those early years. I have been there and can relate to working women who are looking to regain and restore their energy levels.

If you’re feeling a tired or flat.....you don’t have the energy to do all those things you want to do – You’d planned to come up with new ideas for your business, be super productive ticking off your daily to-do-list, make changes to your eating habits, get fit, lose weight………… 

BUT what if you don't feel like it because you just don’t have the necessary energy or motivation to do all those things? You're just feeling flat, tired and unmotivated BUT everyone thinks you've got it together - You’re not alone, way too many women feel this way.

Yes, it's all very well that people say, ‘just do it’, or get organised and have a plan so you can get more sh*t done. 

Coffee’s not going to do it, it usually makes things worse, it’s a small energy boost that usually leads to an energy crash later and a serious knock-on effect to a poor nights sleep.

Fatigue can be a silent struggle that others may not fully understand.  

How others may see you:

  • From the outside, they might see someone who just appears to be lacking enthusiasm.
  • Or they might not notice anything wrong at all.
  • They don’t understand the constant battle you face and the impact it has on your daily life. 

What you’re feeling:

  • Inside, you’re fighting just to get through the day.
  • You arrive at work with brain fog and extreme exhaustion, even though you woke up a few hours ago.
  • By the end of the day, you’re too tired to cook, play with the kids, or do some simple self-care, even though you really need it.

What Stage Are you In? Flat, Exhausted or Chronically Fatigued?

Are you experiencing afternoon slumps, feeling tired all day, “burnt out,” “run down” or “worn out.” Apparently for no apparent reason!

The Role of Stress & Your Flagging Energy Levels.

Your tiny adrenal glands have many responsibilities, including responding to stress and the situations that cause it. They give us the energy and strength for “fight or flight” in crisis situations by pumping adrenaline and cortisol throughout the body to mobilise resources for this effort. It’s what helped keep us alive for millennia.

The most common health issues arising from long term stress. Having elevated cortisol has an effect on your blood sugar, insulin, blood pressure, immune function, gut health, sex hormones, sleep, mood, memory, cell growth and repair, digestion and thyroid function.

How To Recognise If Your Adrenals Have Become Dysregulated

More than 3-5 symptoms indicate that you are likely to have a problem with dysregulated adrenal function.

  • A feeling you’re constantly racing from one task to the next?
  • Feeling wired yet tired?
  • A second wind that keeps you up late?
  • Difficulty falling asleep or disrupted sleep?
  • A feeling of anxiety or nervousness—can’t stop worrying about 
things beyond your control?
  • A quickness to feel anger or rage?
  • Memory lapses or feeling distracted, especially under duress?
  • Sugar cravings (you need “a little something” after each meal, usually of the chocolate variety)?
  • Dreaded abdominal fat, or muffin top—not bloating?
  • Skin conditions such as eczema or thin skin?
  • Bone loss?
  • High blood pressure or rapid heartbeat?
  • High blood sugar?

There are two big problems in our modern world:

#1: Your body can’t detect the difference between life-threatening danger (tiger chasing you) versus when you feel mentally or emotionally stressed (running late), your body reacts exactly the same way – releasing cortisol.

#2: Today’s stress is continuous — perhaps relentless. Fight-or-flight situations are supposed to be short lived, giving your body the chance to recover from the negative effects of cortisol and adrenaline. The constant stress means your adrenal glands must work overtime to keep up.

When scientists measure stress, they find that stress is a function of both demands and control: the greater the demands on you and the lower your control over the outcomes, the higher your stress.

A challenging job, constantly juggling, worrying, taking care of children or elderly parents, skimpy sleep, eating poorly, over-or under-exercising, living in a troubled relationship — are all common examples of high-demand, low-control situations that many women are experiencing.

What is the downward spiral from being worn out, then burnout and finally adrenally fatigue? 

Stage 1: Wired and tired

This starts of when you feel wired most of the time, due to an extended release of adrenaline and cortisol in response to a high stress load. You may even think you’re handling everything just fine because it feels as if you’re getting so much done.

Further down the line, as your normal daily cortisol cycle continues to be disrupted by trying to manage more and more stress, you can become both wired and tired.

Stage 2: Stressed and tired

This is the phase you say you feel so wiped out that you can’t get out of bed in the morning, but when it’s time to go to sleep at night, you’re wide awake for hours.

Stage 3: Burnout

The final stage of chronic exhaustion, is when you feel tired all the time, with no energy at all. At this point, cortisol levels decline drastically as the natural rhythms between the brain and the adrenal glands become so disrupted that the adrenal glands stop functioning normally.

At this point, women feel truly exhausted and find it difficult to carry out even simple daily activities.

Emma, a 40 year old full-time working mom with two kids. She works a full day and has no help at home, she pretty much does everything herself!

On the weekends, between her kids’ extra-curricular sports and activities, she rarely has time to relax.  When she goes on holiday, they're more like sightseeing missions than an actual time to rest.

Initially, Emma felt like she could handle her busy, stressful life as she felt motivated and energised. But as time went by, the feeling of being able to handle things started to diminish.

Getting to sleep at night became more difficult as she often felt 'tired but wired'. She began waking up early in the morning, around 3-4am, and found herself unable to fall back asleep. Mornings became challenging as she often woke feeling unrested, even when she did sleep 8 or 9 hours.

She started to experience blood sugar crashes. She found that she needed to eat more frequently and often craved salt and sweets. She also noticed she was starting to gain weight around her abdomen even though she hadn’t done anything to change her diet. Exercise, which once helped her feel good, now made her feel exhausted.

As things started to deteriorate, life was no longer easy to manage. Work now easily overwhelmed her, and she had little energy for her family or friends.

Can you relate?

This is a common experience. What Emma has going on is Adrenal Fatigue or HPA axis dysfunction.

Stress-driven cortisol levels cause all sorts of issues over time, including:

  • suppressing the immune system
  • raising blood sugar
  • ruining sleep-wake cycles
  • wrecking digestion

Stress can be a killer because it is a driving factor in most major chronic diseases. It raises the rates of everything from unhealthy weight gain and hypothyroidism to early aging, heart disease and cancer.


If your goal is to kick burnout for good in 2024, then you need a holistic strategy.

A strategy that accounts for the myriad ways that stress impacts your mind AND your body.

Quitting your job won’t cut it.
One or two yoga classes a week won’t cut it either.


Chronic stress wreaks havoc on your hormones, your gut, and your nervous system. 


You need to establish your top stressors and deal with them, they’re usually not as obvious as you think.


You likely need to do a little fine-tuning of your diet. More foods with the nutrients you need. Less foods that irritate your gut and cause inflammation and wild blood sugar (read: energy & mood) swings.

On the other hand you probably need to make some shifts in your daily life. You need solid but simple routines that keep you grounded, make you more resilient to stress, and fuel you with energy- while not completely disrupting your life.

You may need to take stock of what’s draining your energy and be more discerning with your “Yes’s” and “No’s”.


You can do this. Not overnight, but I promise it’s possible!

Final Word

Stress and the effect it has on your adrenal issues, is the root of many hormone imbalance. There are many ways to support your adrenal health — from targeted supplements to key lifestyle changes.

If you suspect that you have adrenal issues, consider working with professional.

As you head in a healthier direction, you’ll feel stronger and more resilient, and your life will change for the better.



Are you allergic, hungover? Does your liver need more support?

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Tips to use to reduce the effects of alcohol.

If you’re one of those people that suffers a little after a drink or two, by following a few of these guidelines and supporting your liver you can reduce the effects of alcohol and make your recovery a lot quicker.

Avoiding alcohol is the obvious recommendation, however there are ways you can include preparation and prevention, especially when it's the holidays and the season for celebrating.

Maybe you're allergic, not hungover?

If you follow all these tips and your hangovers are still terrible then you might find that you’re allergic or sensitive to the yeast in beer, a certain type of grape or the sulphites in wine. 

It’s a good idea to consciously choose which alcohol suits you better and avoid the pain or using a process of elimination!!

Alcohol can cause the stomach lining to feel inflamed, and you can find out more about inflammation, it’s effects and how to mange it.

Before and during the event: -

Avoid drinking on an empty stomach. Plan ahead!! Always eat a meal before drinking to reduce the risk of inflammation from alcohol. 

  • You’ve probably heard this before …. water is essential, have a glass of water with each alcoholic drink it dilutes the alcohol, speeds up elimination and stops dehydration.
    • TOP TIP – take a teaspoon of glutamine in water before a night out to protect your gut it can really make a difference for some. Or you can try slippery elm powder, it’s a traditional herbal remedy that helps protect, soothe and heal inflamed mucous membranes, including those lining the throat, stomach and digestive tract. mix a teaspoon of slippery elm powder with yoghurt, or mash into a banana.  
    • Don’t mix your drinks make it a wine night or a spirit night. In general, the less colourants and additives you add to your drinks the better try and keep it clear i.e. white wine, vodka or gin. It is of course an individual thing so get to know your body and which one has least effect on you.

    • Take the herb Milk thistle it protects and detoxifies the liver. 

    • Take N-Acetyl-Cysteine NAC – is an amino acid that will increase glutathione (the master antioxidant) - helping your liver to break alcohol.  It's found in poultry, oats, dairy, garlic, onions and brussels sprouts, although higher amounts may be needed to provide optimal support following alcohol consumption.  Take 25 – 50mg daily throughout the festive season.  You can also take NAC in higher amounts 30 minutes before you have a drink to help reduce the toxic effects of alcohol.

    • Magnesium - an essential mineral, is easily depleted by alcohol.  It has anti-inflammatory effects thereby helping to reduce symptoms of a heartaches and hangovers.  Supplement daily with 25 – 50mg magnesium to keep sufficient levels.

    • B Vitamins - Alcohol depletes B vitamins, at the same time they're essential to help clear it from the body.  Supplement with a B complex.

    • When you get home: -
      • With a large glass of water – take another milk thistle, Vitamin C, B Complex and either fish oils or evening primrose oil.
      • Eat something to help replace nutrients like mixed fruit juice, smoothies, or a slice of toast with peanut butter.
      • Take a teaspoon of bicarbonate of soda in a glass of water with some lemon juice. This helps to alkalise the acidity in your body caused by drinking, and fight symptoms of your hangover.

    Next Day:-

    • Replace lost electrolytes.  Keep coconut water handy, it rehydrates the body more effectively than water due to the electrolytes in it. Dehydration is one of the primary causes of headaches, especially hangover headaches.

    • Make your own Rehydration ‘morning after’ Drink - ½ lemon, pinch of salt, a teaspoon of honey to water helps replace the sodium and glycogen lost the night before. The likes of tea and coffee will just further dehydrate you. Squeeze in the juice of the lemon and add the salt and honey, with a splash of hot water from the kettle, and mix until the salt and honey are dissolved, top up with cold water and drink immediately.

    Breakfast Cures

    • Avoid the traditional fry up – the cooked fats are difficult to digest and hard on the liver, your body does not need additional work whilst it’s trying to heal itself. Rather, opt for a breakfast which contains foods that will help repair the damage.
    • Poached eggs on wholegrain toast, with onions and beans help support liver pathways, breakdown toxins and elimination. Egg yolks contain large amounts of cysteine, which breaks down acetaldehyde, one of the culprits behind a hangover
    • Porridge with chopped banana is a good hangover food as both contain crucial B vitamins which help reduce the stress your body is under. The banana will also help restore lost potassium.
    • Fruit Smoothie made up from natural yogurt, banana and berries is a great hangover cure because dairy is another good source of cysteine and works well paired with high vitamin C fruit. 
    • A freshly home-made juice containing apple, carrot and beet root with added ginger. Brightly coloured fruits and vegetables are a rich source of natural antioxidants, providing your body with a much-needed antioxidant hit.

    Although exercise may be the last thing you want to do, however gentle exercise - like yoga or walking will help stimulate circulation, get your brain functioning and encourage the release of happy endorphins that tend to be low the morning after the night before, also known as the ‘alcohol blues’.

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    Disclaimer: The advice in this blog is not intended to be a substitute for medical advice from a qualified, licensed professional, please consult your medical doctor if you have persistent symptoms.

     

    8 Simple Ways To Support Your Body’s Daily Detox Processes – it doesn’t have to be extreme!

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    The idea of doing a detox has been around in healing traditions for hundreds of years from the North American Indians to Eastern Ayurvedic therapy.

    These days you have a huge choice of detox diets they can vary in their complexity, expense, deprivation or difficulty. You might choose to do a retreat, a no food juice-only diet or buy yourself a complete detox kit (£169++) that could include a suggested diet and a variety of powders, teas or pills to take.

    Personally I prefer to incorporate simple detoxing or cleansing into my daily routine.

    These are some easy guidelines to follow EVERY DAY to make your BODY healthier and put less pressure on your digestive system. This way your body can cleanse out the toxins without you having to follow an extreme detox routine.

    8 WAYS TO DETOX DAILY:

    1) Water
    Drink water (hot or warm) first thing each morning. Squeeze ½ an organic lemon/lime into a cup to cleanse and purify your digestive system. You can also add grated ginger if you like, especially if you feel like you’re getting a cold.

    Drink 8 glasses of water daily to flush toxins out of your system, add herbal teas or foods with a high water content like watermelon or cucumber.

    2) Green Juice – this is the best detox ever

    Make sure you have a juicer.

    RECIPE IDEA – If you like certain green vegetables then add them, even if it’s not on this list. You can add an apple for taste, don’t go OTT with fruit. Ideally the ingredients should be organic:
    – 1 stalk celery
    – 1/4 head of lettuce (romaine or whatever you can get)
    – 1/4 bunch of spinach/ kale/ or ALL (if you like)
    – 1 whole lemon or lime
    – 1 apple / or 1 pear
    – small bunch of parsley
 /and or small bunch of cilantro (if you like the taste, it is a very good herbal detoxifier).
    – 10cm Ginger root
    – 1 beetroot (great for cleansing blood and removing toxins from digestive system)
    – 2 large carrots
    – 1/2 cup of water.

    Adjust according to taste and personal preference.

    OPTIONAL add a teaspoon of ‘Green Superfood Powder‘ if want an extra detoxifying boost.
         Click on this image to order you’re own bottle of Super Greens

    3) Green Genius
    Eat as many green veggies, daily, as possible (celery, parsley, kelp, spinach, broccoli…)

    4) Herbal Helpers
    Drink organic detox teas like fennel, milk thistle and dandelion they are great for cleansing the liver and kidneys.

    5) Chew your food!
    Sit down with your meal and try to chew your food properly. It doesn’t cost anything and you’re body can expend it’s energy detoxing and cleansing you, instead of processing un-chewed food.

    6) Exercise
    Even 10 mins COUNTS! Make a date with yourself otherwise exercise can slip to the bottom of your to do list. A simple thing like skipping or dancing can immediately make a difference, you’ll have greater energy and you’ll feel more positive.

    7) Eat Apples
    There is so much truth in the saying ‘an apple a day keeps the doctor away’. Apples are one of the best natural cleansers they are rich in natural fibre that binds with toxins and clears them out.

    8) …. oh that reminds me… SLEEP! That’s yet another great tip for ‘detoxing’, your body cleanses while asleep! So make sure you get 7-8 hours of decent sleep every night.

    I know this list may seem daunting to do, what I suggest is that you start by adding one of these ideas to your life every week and before you know it they’ll be part of your lifestyle.

    If some of these concepts are new to you, then even one little change in your lifestyle can make a big difference.

    If you want you want to know how you can be a healthier, more vibrant version of yourself – by having more energy everyday,  improving your mood, having better digestion and getting you’re hormones under control –  any queries or questions, need help then please do drop me a quick email [email protected] 

    Why it’s important to know about Inflammageing

    By

    🔥 Put Out The Fires To Defy Ageing & Aching

    Are you investing in the best version of yourself for your next decade? This is a question I’m asking myself right now, before I turn 60.

    It’s a decision we can all make about prioritising what is necessary for our version of self-care and embracing those steps needed to make those positive changes. 

    Making headlines in publications such as Newsweek and Time magazines, the term ‘silent or secret’ killer has highlighted the huge role that inflammation plays in almost all diseases.

    What is inflammation?

    It’s your body’s first defence against infection, and it’s a natural part of the body’s healing process but when it goes wrong, it can upset the delicate balance whether it's your nervous , digestive, respiratory or heart systems and your hormones.

    
It’s the difference between a campfire that’s meant to provide warmth on a chilly night and a forest fire that’s out of control, ravaging everything its path.



    Low-grade inflammation is rapidly becoming recognised as the root cause of cognitive decline, as well as other serious health problems. When inflammation is out of control, you age faster.

    Managing the fires of inflammation is one of the single most effective things you can do to slow down the biological clock and feel stronger as you age. 

    According to Jeffrey Bland, Ph.D., women's immune systems display heightened responsiveness to fluctuations in hormones such as oestrogen, progesterone, and testosterone. These hormonal changes significantly influence immune activation and inflammation. 

    Bland further explains that this heightened reactivity in a woman's immune system makes her potentially more susceptible to environmental factors that can trigger immune responses and subsequent inflammation. These factors may include toxins, chemicals, chronic infections, and injuries.

    Acute inflammation fades quickly while chronic inflammation can persist for weeks, months, or even years.

    Chronic inflammation is like having a silent, raging, forest fire inside your body with nothing to extinguish it.

    7 ways inflammation can damage your body:

    1. Memory loss and cognitive decline
    2. Increased cardiovascular risk
    3. Joint pain and loss of mobility
    4. Allergies and breathing discomfort
    5. Accelerated skin ageing and wrinkles
    6. Compromised digestive function
    7. Weight gain and loss of muscle tone

    Remember, even the smallest steps can lead to significant improvements in your overall well-being. So, let's embark on a transformative path together, and empower you so you can thrive! 

    Unravelling Chronic Inflammation: The Signs, Symptoms & Solutions

    Importantly, the presence of excess inflammation in the body isn't limited to those with diagnosed chronic conditions.

    Subtle symptoms can serve as indicators of underlying inflammation, even when individuals may not recognise it. 

    → These are all common signs of inflammation! ←

    • Irregular menstrual periods
    • Challenging menopausal transitions
    • Frequent headaches
    • Feelings of depression, mood swings, anxiety
    • Joint pain
    • Sleep disturbances
    • Skin rashes
    • Irritable bowel syndrome
    • Age-related muscle loss, clinically known as sarcopenia
    • Feeling tired all the time
    • Recurrent infections
    • Inflammation is the root causes of many disorders - PCOS, Hashimoto’s, diabetes, obesity, IBD, skin and other autoimmune conditions. 

    With acute inflammation (temporary due to injuries), body can repair itself quickly but when it gets chronic, that's when diseases occur.

    Medications can only alleviate symptoms BUT they are NOT a cure.

    This One Thing That Might Be the FUEL the Fire of Your Inflammation!

    Stress!! it has a profound impact on our immune system and inflammatory response. Whether it's acute or chronic, stress, triggers physiological changes that can contribute to increased inflammation in the body.

    How Stress Fuels Inflammation:

    Inflammation: Stress triggers the release of the stress hormones like cortisol and adrenaline, which, when persistent, can lead to chronic inflammation, making us more susceptible to infections and diseases.

    Gut-Brain Axis Disruption: Stress can disrupt the gut-brain axis, impacting our gut microbiota and leading to "leaky gut," triggering immune responses and fueling inflammation.

    Oxidative Stress: Chronic stress contributes to oxidative stress, this is an imbalance between free radicals and antioxidants that damages cells and tissues, promoting inflammation and chronic diseases.

    Unhealthy Lifestyle Choices: Stress can lead to unhealthy habits like overeating, consuming junk foods, smoking, and excessive alcohol intake, which further exacerbates inflammation and jeopardises our health.

    The Silver Lining: Taking Charge of Stress and Inflammation!

    So what can you do? 

    Nourish Your Body with an Anti-Inflammatory Diet: A diet rich in whole foods, antioxidants, and omega-3 fatty acids helps combat inflammation and supports a healthy immune system.

    Avoid these common inflammatory foods: Sugar, Gluten, Soy & Corn, Trans-fats,Dairy, Nightshades. This is very individual to each person.

    What you eat can either fuel the fire or cool it down.

    Engage in Regular Physical Activity: Exercise helps release endorphins, reducing stress and inflammation while promoting overall well-being.

    Suffering with any of the signs of inflammation? 

    Where are you at there moment?

    ➝ Option 1: Continue to do nothing.

    It's tempting to ignore the signs and hope they'll disappear on their own. But here's the truth: if you leave inflammation untreated it can impact your overall well-being and quality of life and it’s likely it’ll get worse. 

    ➝ Option 2: Treat yourself.

    Taking matters into your own hands is a brave and empowering step. You always have the option to educate yourself about inflammation and make positive lifestyle changes. With a DIY approach the symptoms get addressed but NOT the root cause, meaning the underlying issue is still there.

    Like taking antacids for heartburn but not addressing the underlying reason you have this.

    Or painkillers every time you get a headache and not understanding what’s causing your headache.

    ➝ Option  3: Get help.

    Sometimes, seeking professional guidance to tackle inflammation – look at the root cause, so you can get personalised treatment options.

    Get the help you need to navigate through the complexities of your condition and develop a targeted plan for your well-being.

    Take the First Step Towards Healing!

    Book a Discovery Call: If you resonate with any of these signs, let's embark on a journey together. Our discovery call is an opportunity to explore your unique health concerns and create a personalised plan to tackle inflammation head-on!

    Send me an email at [email protected] so we can set a time for discovery call to see whether I can help you. 

    Naturopathic Women's Health Coach

    Help with the discomfort of vaginal issues – thrush, vaginosis and lichen sclerosis

    By

    You may have symptoms of discomfort, irritation, discharge, pain and itchiness. It may be that you're you struggling with - thrush, vaginosis, or lichen sclerosis. 

    For any inflamed and uncomfortable issue, it's important to start with an autoimmune healing protocol to address underlying triggers, while also give symptom relief. 

    A Naturopathic approach to dealing with discomfort in these sensitive areas would be an autoimmune lifestyle approach, with external and internal support - using diet, nutritional supplements, herbal medicine, salves, homeopathy, and flower remedies. 

    A healthy vaginal microbiome has been linked to a lower risk of contracting STI's and pelvic inflammatory disease, a lower risk of developing certain gynae cancers, and even a lower risk of experiencing miscarriage and pre-term birth. 

    Some of the following symptoms can occur alongside vaginal infections:-

    - bloating and gut distress
    - skin rashes
    - frequent vaginal yeast infections
    - thrush or a white coating on the tongue
    - chronic fatigue
    - brain fog
    - joint pain

    The “4 R’s” the Autoimmune Treatment Protocol:

    • Remove:  Eliminate allergens both topical and internal i.e. foods (such as gluten, dairy, eggs, soy, peanuts, etc.)
      Also alcohol, caffeine and NSAIDS should be avoided.
      Plus the “removal” of pathogens such as: (an overgrowth of) yeast, parasites, harmful bacteria, viruses, protozoa, etc. would be part of the “remove” step.

    • Repair:  Add in herbs or supplements to repair the intestinal barrier and to soothe discomfort.

    • Replace: Add nutritional supplements for rebalance  deficiencies and to speed up healing.

    • Reinoculate: Probiotics that contain friendly bacteria such as lactobacillus and bifidobacter are taken to reinoculate the microbiome and bacterial colonies. Therre are specific probiotics to rebalance the vaginal tissue or microbiome.

    In my experience each individual does not necessarily need to go through all of these steps in order to feel better.

    However, implementing at least one (usually 2-3) can be the difference between success and failure. Changing the diet alone is usually not sufficient enough to feel and function better, especially if the condition is chronic.

    Benefits of Naturopathic Treatment of Vaginal Issues

    1. Naturopathic treatment addresses the underlying cause of the vaginal imbalance & issues 
    2. Better overall health plus gut and hormone balance
    3. A stronger immune system

    If you have these issues that are uncomfortable, itchy or burning. Please get in touch send me an email - [email protected] that you don't need to feel this way.