Sue Hardman

Nourish + Rejuvenate

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Tulsi For Natural Energy & Stress Relief

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Traditional Uses:
Tulsi or Holy basil is sacred and used in morning prayers for personal health and family wellbeing in India. It is considered a rasayana a herb that nourishes a person’s growth to perfect health and promotes longevity. I always take rasayana herbs they are part of my day.

In India they keep a tulsi plant in their homes , for it’s purification purposes. Research shows this plant emits ozone that helps breakdown unwanted chemicals into a safer element and it repels viruses, bacteria and small insects. A natural pesticide and air purifier!

The leaves are brewed and drunk as a tea to reduce fevers, flu’s and colds with a lot of mucous. The tea is also used for upset stomach, nauseousness and vomiting. 

Modern Uses:
Studies indicate that Tulsi is well-known to substantially lower cortisol levels (the stress hormone), reduce inflammation, protects your body and brain from the harmful effects of stress, and exerts a positive influence on your mood. 

Instead of getting a prescription medication for your stress, consider trying a traditional, natural remedy.

Holy basil may also help support our natural defenses to help counteract the day-to-day strain of modern life. Dr Jim Nicolai, M.D., says that for his patients with stress-related issues, holy basil is at the top of his list of herbal therapies.

10 Good Reasons Why Tulsi Tea is So Good For You?

  • It is an adaptogen so it helps the body manage stress.
  • Is a natural sleep aid
  • Boosts the immune system.

  • This herb is absolutely packed with free radical fighting anti-oxidants and beneficial phytochemical compounds.
  • Helps maintain healthy eye-sight.
  • Skin health.
  • Offers joint support.
  • Has anti-inflammatory properties helping with IBS, Chrohn’s disease and digestive disorders.
  • It improves levels of stamina or energy
  • Heart health

Of course, one has to make it a regular part of your daily routine to experience these benefits. Tulsi can also be used as a tea, in capsules or as tinctures as a stress buster, especially when used in conjunction with relaxation breathing and exercises. Tulsi is great for bedtime, and for stressful times during the day.

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Part 2: Have You’re Hormones Suddenly Gone Crazy or Are You Perimenopausal?

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In Part 1, we took a closer look at perimenopause (versus menopause) what the common signs are, how you can use food to address hormonal imbalances and how it can start as early as your 30’s (if you’re unlucky enough to experience that).

The 1st strategy included essential foods and how they can have such a huge impact on helping you balance your hormones. If you missed it you can read it on my blog here.

If, however, you’ve been following the recommendations and you’re still struggling with annoying and maybe debilitating symptoms, you may need a little more to get your body back into balance.

You might want to consider using some of nature’s medicines like herbs and a combination of nutritional supplements to address any deficiencies, that may have built up over the years.

Strategy #2: Which Supplements?

  • Women’s Multiple vitamin & mineral formula – most of us aren’t perfect, myself included, when it comes to getting all the nutrients you’re body needs on a daily basis from food. Taking a multi is my insurance policy, this way you can be guaranteed to get some of the basic nutrients you need everyday.Make sure it contains at least 50 – 100mg of Vitamin B. The British Journal of Obstetrics and Gynaecology, reviewed studies that show how Vitamin B6 is thought to be unique in its ability to increase the synthesis serotonin and dopamine, which if are too low have been implicated in hormonal symptoms or PMS.
  • Omega 3,6,9 or EFA’s (essential fatty acids – found in oily fish, chia and flax seeds) I can’t emphasise enough, how much you absolutely need good oil in your diet, forget the low fat craze it could be very detrimental to your body. EFA’s play an essential role in producing the hormones your body needs plus so many other things – the list is very long. You have to get your EFA’s from food or supplementation because your body cannot make them.If you have PMS, cramps or abnormal bleeding get yourself some Omega 3 & 6 as they are essential for the reduction of inflammation in these situations. Some options – flax or chia seeds (high in omega-3 fatty acids), borage oil (high in 3 and 6), evening primrose oil(high in 3 and 6), and fish oils (high in omega- 3 oils)·
  • Vitamin E – handy if you’re struggling with hot flushes or breast tenderness, consider taking a daily dose of 400 IU of natural vitamin E (as mixed tocopherols and tocotrienols) to help alleviate your symptoms.NB: This is a very short list of the essential supplements every women should consider taking as part of her daily routine. If you have specific issues and imbalances your nutritional requirements may be very different to someone else’s and might need a more in-depth investigation.

Strategy #3: Herbal Medicines

Herbs can be used with your new and frustrating symptoms of PMS or Perimenopause. You may need one or a combination of herbs. It all depends on whether you have low or high – oestrogen, cortisol, progesterone or testosterone levels?

If your treating yourself at home, try one herb at a time or better yet consult a qualified herbalist as they use combinations based on your situation.

The most well known herbs used are those that contain phytoestrogens (soya, red clover, fennel, licourice, dong quai, black cohosh), with oestrogen like effects in the body. However a hormonal imbalance is never so simple and often requires a combination of herbs and actions.

The most commonly herbs used for perimenopause include:-

  • Dong quai – is known both in China and the West for its ability to support and maintain the natural balance of female hormones. Avoid if with heavy bleeding.
  • Black cohosh – One of the best-studied herbs used for supporting and maintaining your hormonal levels and lessening the severity of hot flashes. In one of the largest studies, results showed as early as 4 weeks, clear improvements in the menopausal ailments in 80 percent of the women. Complete disappearance of symptoms occurred in approximately 50 percent. Symptoms included hot flashes, night sweats, headaches, insomnia and mood swings. The other studies reported improvements in fatigue, irritability, hot flashes and vaginal dryness
  • Hops contains a potent phytoestrogen and is used for hot flushes associated with anxiety or stress, and associated insomnia (sleeplessness).

However a herbalist might also consider including the following herbs in a formula:-

  • Siberian ginseng – is one of my all time favorite herbs and I take this regularly as it reduces mental and physical fatigue, and helps to enhance the ability to cope with various physical and mentalstressors by supporting you’re adrenal glands. It has also been used to treat vaginal changes, like dryness, due to lack of oestrogen. Ginseng is for you if you’re – stressed, tired or perimenopausal.
  • St John’s Wort – is not a phyto-oestrogen herb but it can be very useful for hot flushes triggered by anxiety or stress. It can also be used for mild to moderate anxiety and depression associated with hormones.
  • Other herbs that would be considered are – red clover, lemon balm, oats, passiflora, ashwaganda, shatavari plus many more.

Your situation might be very different to someone else’s – none of us are alike.  If you’re confused or tired of trying a number of things that aren’t working then it might be a good time to start dealing with the cause and imbalances.

If you really want to find a solution for what’s going on in your body and causing you a lot of unhappiness or frustration, my detailed hormonal questionnaire will help us identify where exactly your imbalances are so that your issues can be addressed correctly, without guessing, and help you get started on your journey to optimal health and wellness.

Please do get in touch you can contact me at [email protected]

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A bad case of PMS or is it Perimenopause?

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When does perimenopause start and are you eligible?
Your perimenopause can begin several years before menopause; it’s when your ovaries gradually begin to produce less oestrogen. It usually starts in your 40’s, but it can start in your 30’s.

Perimenopause can last only a few months or continue for 10 years, it ends the first 12 months after your very last period. Menopause is when you literally run out of eggs, it’s the ultimate decline of your sex hormones – oestrogen and progesterone produced in the ovaries.

What are the signs?
You may get cramps, feel cranky, have cravings OR get hot flashes, night sweats and have weight gain? It varies from women to women.

Or any of these:
•   Bad PMS – Breast tenderness, Irregular periods, Mood swings.
•   Decreased libido
•   Joint pain
•   Ageing skin
•   Fatigue.
•   Weak bladder – leakages when coughing or sneezing
•   Difficulty sleeping.

How can you get back to normal?
Interestingly, the majority of Asian women never experience the enormous amount of discomfort, that western women seem to accept as universally acceptable as you enter menopause.

Traditionally, Asian cultures have always used food and herbs to help manage these changes when they first appear. They don’t use HRT (hormone replacement therapy) as most western women do.

Fortunately, there are simple steps you to can take to minimise the negative symptoms of perimenopause and treat the root cause of your womanly pains (by getting your hormones back in balance).

Part 1 –  Strategies for Managing Perimenopause
If you’ve got this far in the article you’ll want some solutions to the imbalances and things that are going on in your body. The body needs excellent support from unprocessed nutritional foods, and maintaining a fit, healthy body will all make it a lot easier for you to deal with your perimenopausal or PMS symptoms.

There are 3 parts to your action plan to get you going and help your body manage this natural event with ease.

It all starts in the kitchen!
a) Get your phytoestrogens
A phytoestrogen is a naturally-occurring plant nutrient that can exert an estrogen-like action on the body.

Scientists have discovered hundreds of phytoestrogens including soybeans, chickpeas, lentils, bans, whole grains, dark green leafy veg, seeds (especially flaxseed), nuts (especially walnuts) and many herbs.

Choose whole soy foods – tofu, edamame, roasted soy nuts or tempeh. I don’t believe soy milk is in this category as it is a processed soya product.

Soya is thought to be the reason that Japanese women living in Japan rarely experience the unpleasant symptoms of menopause. Hot flashes are so rare in Japan that there is not even a word in the Japanese language to describe them.

Flaxseed studies have shown the incidence of hot flushes were reduced as much as 50 percent by consuming flaxseed.

b) Eat a rainbow of fruit & veg – rich in antioxidants which slow down ageing and help prevent the diseases that increase with menopause like cancer and heart disease.

c) Load up on the good oils
Oily fish, nuts & seeds – contain omega-3 essential fatty acids that can counteract dryness, painful joints, cholesterol and sluggish metabolism.

Nuts & Seeds – contain antioxidants, vitamin E and selenium.


d) Cruciferous veg i.e. broccoli, cauliflower, cabbage etc. – contain specific substances that support the balance of good hormones in your body and protects you against cancer. Yes, there are ‘bad’ hormones too.

e) Fibre rich foods
Whole grains and veggies – are essential for the efficient functioning of the bowel to ensure elimination of unwanted hormones and toxins. Fibre also helps to prevent heart disease and cancer.

Avoid: Foods that aggravate many of the hormonal imbalances include the usual suspects – coffee, alcohol and spicy foods (if you get hot flushes).

Part 2 will be covered in the next newsletter with more on which are the best supplements and herbal remedies for managing these changes in your body, be sure to look out for it.

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Herbs To Help Improve Your Brain’s Creativity, Concentration & Memory

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It doesn’t matter what age you are, there is no time like the present to ensure you have a healthy mind and brain function.

You may be:-

  • Interested in anti-ageing and longevity of your mental faculties
  • Wanting to avoid mental illnesses like Alzheimer’s as you age
  • Noticing how forgetful you’re are lately
  • Having difficulty focusing or feel like your mind/brain is feeling tired?

If you answer yes to any of these questions. The good news is that there are ways to protect your brain from excessive demands so that you can function at your best.

Aside from the healthy diet, superfoods, exercise and brain exercises, there are also the botanical brain boosters.

When taken daily these brain boosting herbs can bring a state of alertness and stimulate creative thinking, improve memory and neurological

function. We do know from some studies that many of these herbs increase the activity of some of the brains neurotransmitters, which are chemicals that transmit messages from one nerve cell to another.
It’s common these days to depend on caffeine to sharpen the mind however caffeine is overstimulating to the adrenal glands, and depletes the body of essential nourishment.

Many of these herbs are stimulating and balancing to the body without the side effects, helping the body overcome excessive amounts of stress and lifestyle challenges to help you function at your best.

6 Top Brain Herbs read more here

  1. Ginkgo biloba is one of the most well known herbs in use today and is one of the oldest surviving trees on earth. It has been used traditionally to improve concentration and memory. Ginkgo is one of the most prescribed herbs in Europe and recommended in treating dementia, memory loss, senility and promoting recovery from stroke. It is an antioxidant and cerebral tonic. Don’t take alongside blood thinning medicine.
  2. Gotu kola (Hydrocotyle asiatica) is another herb that has high impact on brain functioning and is used in India as a brain tonic, referred to as “food for the brain” and is known to aid intelligence and memory. It balances the brain and helps all aspects of brain function. Gotu kola has been used to treat amnesia, dementia, fatigue and senility. It has a revitalizing effect on the brain cells and nerves.
  3. Rosemary was used by ancient Greek scholars, who wore laurels of rosemary when taking examinations to improve memory. Rosemary stimulates the pineal gland and improves energy levels. Rosemary contains more than a dozen antioxidants.
  4. Ashwaghandha (Withania somnifera) reduces the effects of overwork and is one of the best for promoting mental clarity and cognitive functioning. Ashwaghandha does wonders for nervous exhaustion and protects the brain against brain cell deterioration.  It is an important protective herb.
  5. Tulsi oxygenates the brain and improves circulation which improves feelings of well-being and mental cognition.
  6. Brahmi (Bacopa monniera) is a herbal tonic and brain food therefore rejuvenating the brain and nervous system. Brahmi improves all aspects of mental functioning including the ability to learn new information, to retain what we learn and our ability to remember. Brahmi packs a double whammy of benefits because it supports our intelligence while reducing the effects of stress on the brain. In Ayurveda it’s is considered mind-enhancing and therefore used in meditation.

Essential oils are also an excellent way to treat mental fatigue and to boost your mental capacity these include lemon, lemon grass, lime, peppermint and rosemary.

Improving Your Brain’s Performance

You can invite nature’s subtle intelligence into your routine and you may find that using these herbs will help you overcome the anxiety, lethargy, lack of focus and even the chatter that can surface in the mind during meditation.

As you consider the short list above choose the herb that offers you the benefits with the strongest appeal, and experiment with taking it daily. By taking a combination of these herbs they have a synergistic effect it is highly recommended you consult a qualified herbalist before doing so.

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(Please note: The information in this article is general information and not a substitute for medical care. As always, consult your own physician should you have any concerns.)

Home Made Healthy Ice cream

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Delicious Homemade Ice cream – Seriously tastes like ice cream!

This is the closest thing to real ice cream, it’s seriously tastes amazing. You can have the bananas

plain or add a little chocolate (healthy chocolate) for taste. It’s great if you have a sweet tooth.

Recipe

2-3 frozen ripe bananas
1 teaspoon raw chocolate
Almond/coconut milk to help blending adding in a little at a time

Place all ingredients in the blender.

Don’t throw away your overripe bananas, freeze them and make ice cream

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Understand The Science of Ayurveda

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Ayurveda is a healthy-lifestyle system that has been used for more than 5000 years in India. It is holistic, so it views the body and mind as a whole and emphasizes good health, prevention and treatment of illness with nutrition, herbal remedies and exercise.

We each have an individual body type requiring it’s own diet, lifestyle practices and herbal medicines.  According to Ayurveda, these have a powerful impact on our body i.e Whatever you eat, it’s reflected on your body
.

If you and I had a simple headache, the doctor would probably prescribe the same headache tablet to both of us. In Ayurveda, different medicines are given to different patients suffering from same disease. So, before starting any treatment, first you should understand your body and also understand where the imbalance is.

According to Ayurveda, we each have a unique combination and by establishing your dosha you can determine suitable diets, exercise and lifestyles to maintain a healthy balance. Ayurveda stresses a balance of three energies or doshas: Vata (Air), Pitta (Fire) and Kapha (Water) important for health, because when they are in balanced state, the body is healthy, and when imbalanced, the body has disease.

How to Better Understand Ayurveda Body Types

Talking about the doshas, Dr. Nancy Lonsdorf – an Ayurveda physician puts it like this: “If we were talking about your car, Vata would be the electrical system, Pitta would be the combustion process, and Kapha would be the chassis.”. Dr. John Douillard speaks about the three doshas in terms of seasons… According to him, you can be a “winter” (Vata), “summer” (Pitta), or “spring” (Kapha) type.

 

 

Comparison of the 3 Doshas – What’s Your Ayurvedic Body Type?

Each dosha has it’s own set of unique characteristics and they influence the physiology and mental nature of you and everyone you know.

Vata (Air) Pita (Fire) Kapha (Water/Earth)
Build Thin, little muscle development, protruding joints moderately well-developed physique with muscular limbs thick, broad, well-developed frame and large, long limbs.
Skin dry, rough and thin with visible veins fair, soft, warm, tends to burn easily in the sun – has freckles, moles, tendency to rashes Usually thick, oily, pale or white and cold.
Temperament artistic and creative with a good imagination Intellectual, alert, focused mind, they can take decisions and organize calm, steady, and considerate, patient and slow to anger. Excellent in logical analysis, they take time before reaching conclusions
When Dosha is Balanced fun, vibrant, lively, and expressive personality self-confident, goal-oriented, efficient, focused, with good problem-solving skills and a sharp wit Excellent health, are caring, easygoing, self-sufficient, methodical, reliable and non-judgmental.
When Dosha is out of Balance increased worrying, impulsiveness, inability to make decisions, depression, insomnia, headaches and fatigue heartburn, ulcers, insomnia, vision problems, anger, stubbornness, aggressiveness, sarcasm, absolutism, being judgmental and criticizing others. easy weight gain, water retention, mucus build-up (in the sinuses, lungs & colon), prolonged sleep, depression, apathy, procrastination, possessiveness, rigidity, inflexibility

Why discover your dosha?
Understanding the doshas means understanding yourself. Knowledge of your main dosha type can give you vital clues on what to eat and how to live to stay healthy and happy.

The science of the doshas honours your individuality, it will help you support your true nature, better understand your children, and partners and reveal simple lifestyle measures that can keep you and your family running harmoniously.

You should know that if 2 of the 3 energies are equally strong in your constitution, then you are a double-dosha type. The 2 doshas manifest themselves individually, one at a time. In rare cases all 3 energies are equally present – if that’s your case, you are a tridosha type.

Curious and want to know more?

If you’d like to know a bit more about:-

  • Your dosha or your unique constitution.
  • How you can use Ayurveda to gain balance, better health and ultimately longevity

The Ayurvedic Woman’s Course – Learn The Secrets of Ayurveda

More often than not, around the age of forty, a set of particular health symptoms start to affect you on a monthly basis and if you’re closer to menopause, perhaps on a daily basis!

• Mood swings, depression, bloating, pains and aches
• Weight Gain
• Fatigue with ‘sleepy body’, ‘sleepy energy’
• Feeling sluggish
• Finding yourself in a rut
• Hot flashes, tender breasts, gas and constipation

What you may not realise is, that the root of all these problems may lie in a single element or aspect of your life – and that it is possible to be free of all these symptoms, naturally!

How?

Please make us of the FREE health strategy call, you can book it on-line Here