Sue Hardman

Nourish + Rejuvenate

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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

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🔥 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

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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.

Is The Blood Sugar Rollercoaster Impacting Your Energy Levels?

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Isn't it remarkable that every choice we make, every habit we cultivate, contributes to the grand masterpiece that is our health? True, some days are tougher than others, but remember, health is a symphony, not a solo.
 
Each part plays a role in creating harmony. With that said, let's uncover one piece of this symphony today—your blood sugar levels.

Understanding and addressing how this influence on your energy can help you compose a beautiful score for your health journey.

Blood Sugar Spikes and Energy Levels - The Hidden Connection

Have you ever been hit by a sudden wave of exhaustion, despite a full night's rest? It's possible that your blood sugar levels are playing a significant role in this energy depletion.Let's dive into how fluctuations in blood sugar can impact your vitality and leave you feeling fatigued.


The Energy Rollercoaster


Sudden spikes in blood sugar followed by rapid drops can lead to hypoglycemia - a state of low blood sugar.

 
This sudden plunge can leave you feeling weak, fatigued, and even dizzy.

It's as if your energy levels are on a rollercoaster ride and the end station is exhaustion.

The Toll of Inflammation and Oxidative Stress

When blood sugar isn't well-regulated, it can lead to chronic inflammation and increased oxidative stress within your body. These conditions disrupt cellular functions and interfere with the pathways that produce energy, often resulting in feelings of lethargy and fatigue.

Sleep Quality and Blood Sugar

High blood sugar levels can compromise your sleep qualit

High blood sugar levels can compromise your sleep quality by interfering with the body's natural sleep-wake cycle. This disturbance can cause frequent awakenings during the night and leave you feeling drained the next day.

Nutrient Absorption and Energy Production

Imbalances in blood sugar can hinder your body's ability to absorb and utilise essential nutrients like B vitamins and magnesium, both crucial for energy production.

Without these nutrients, your body struggles to generate and use energy effectively, which can result in fatigue.

Hormonal Imbalances and Energy Levels

Disruptions in your blood sugar regulation, especially with conditions like insulin resistance, can offset the delicate balance of hormones in your body. This imbalance can affect cortisol, the stress-regulating hormone, and your sex hormones, both of which play crucial roles in energy regulation.
 
By maintaining balanced blood sugar levels, you're taking a significant step towards banishing fatigue and embracing a more vibrant, energetic life. 

If you need support in managing your blood sugar levels and overcoming fatigue, book a free discovery call – send me an email [email protected] We're here to help you on your journey to health and vitality.

Featured Supplement: B Vitamins are often hailed as 'energy vitamins' for their crucial role in energy production. 

Here are some benefits of B Vitamins for energy support:

Boost Energy Production: B Vitamins are essential for converting dietary nutrients into ATP, the energy currency of the cells.

Support Nervous System Health: These vitamins support the health of your nervous system, which directly influences energy levels.

Promote Heart Health: By reducing homocysteine levels, a risk factor for heart disease, B Vitamins contribute to overall cardiovascular health and endurance.

Enhance Mood and Cognitive Function: Adequate B Vitamins intake is associated with improved mood and cognitive function, influencing your overall energy levels and well-being.

If you'd like to order my favourite supplemental form of B vitamins, please get in touch.


How to balance the good vs the bad oestrogens

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As women, we often find ourselves in positions where we care for others; it's just the nature of who we are. We have roles that vary from being a businesswoman, an employee, keeper of the house, a wife, mother (pet mom), daughter, partner, or boss.

BUT the one role you can't ignore is caring for yourself and the delicate dance that is your female hormones.

In today's blog, we look at the role of oestrogen. This essential hormone varies as you age and throughout your monthly cycle.

What most women don't know is that we need to keep the 'right oestrogen' optimised and manage the reduction of the 'wrong oestrogens'.

Whether you do or don't suffer from hormonal health issues, this is essential information for keeping your oestrogen in the right balance and beneficial for all the women that you know and love.

In the blog below we look at a few things you can do daily that will help your body find its balance naturally. These tools may be all you need to get your body on an even keel again.

Getting the Oestrogen Balance Right

Oestrogen, it’s what makes you feel more like a woman and when a woman's hormones are in balance, she feels fabulous, her skin glows, she has energy and vitality. 

Oestrogen helps makes you feel sexy and flirtatious, helps your libido and it’s one of the most powerful hormones and performs about 400 functions in your body.
 
There are at least two dozen known oestrogens all with various functions and they are produced in the ovaries and the adrenal glands. 

The most commonly discussed oestrogens are oestrone, oestradiol, and oestriol and the main function of these oestrogens, as a group, is to tell cells to grow and proliferate.

The Good Oestrogens

Stimulate endometrial cells in preparation for pregnancy, prompt breast tissue growth, maintain function of the sexual organs, stimulate the menstrual cycle, and initiate the bodily changes that occur at puberty.

The benefits of oestrogen you may not have considered:

  • keeps the heart healthy, maintains stable blood pressure, reducing the risk of heart disease
  • improves blood flow to the brain, helping with memory and fine motor skills. 
  • plays a critical role in maintaining bone density, reducing the risk of osteoporosis.
  • helps to increase muscle mass and strength, which can aid in weight management and overall health.
  • helps to keep serotonin levels stable, which can improve mood and reduce symptoms of anxiety and depression. 
  • supports the effectiveness of endorphins, the body's natural painkillers and mood enhancers.
  • protects the vaginal walls from thinning and atrophy, keeping the tissues well lubricated and reducing the risk of painful intercourse or vaginal infections.

The ‘Bad’ Oestrogens

There are detrimental oestrogens known as xeno-oestrogens or ‘outsider’ oestrogens these are foreign substances with oestrogen like effects on the body.

Most xeno-oestrogens are derived from petrochemicals and include pesticides, industrial chemicals, cleaners, plastics (water bottles, food containers), nail polish, and car exhaust.  

Previously, these small amounts of oestrogenic activity were dismissed, but recent findings indicate all those little exposures add up.
 

How The ‘Bad’ Oestrogen Affects You

Unfortunately, due to the world we live in, we’re exposed to a lot of the ‘wrong’ type oestrogen which can very easily lead to imbalances like PMS, loss of sex drive, sweet cravings, heavy periods, weight gain, breast swelling, water retention, fatigue, depression and cells multiplying unnecessarily, leading to dangerous situations, such as cancer in some cases.

How can you support your body to increase the balance of good oestrogen versus the bad?

There are a few simple things you can do daily that will help your body find it's balance naturally, these tools may be all you need to get your body on an even keel again.

While it is clearly important to minimise our exposure to these external xeno-oestrogens, the good news is that there are other ways of helping nudge oestrogen levels back into balance through phyto-oestrogens found in food and herbs.
 
Phytoestrogens exert mild oestrogenic effects and block the negative xeno-oestrogens effects on your body, the active chemical constituents are isoflavones, coumestans and lignans, and they work as hormone balancers. They mimic natural oestrogen or block it at oestrogen receptor sites on cells throughout the body. Imagine these receptor binding sites as parking spots reserved for hormones.
 
Once “parked,” the hormone can exert its effect on the cell. If the body’s ‘good’ oestrogen levels are low, phytoestrogens fill those parking spots and gently mimic the role played by oestrogens. If the levels of environmental oestrogens in the body are too high, phytoestrogens block their access to oestrogen receptor sites, substituting their own milder oestrogenic activity for the excessively strong oestrogenic effects created by environmental xeno-oestrogens.

Foods
To promote the good oestrogens increase your intake or make sure you eat these foods which contain phyto-oestrogens daily: 

My favourite functional foods for women to help keep oestrogen in check include – flax seeds, raspberries, organic soy, carrots, apples, cruciferous veg like broccoli and cabbage, chickpeas, beans, lentils, asparagus, fennel, garlic, oats, pears, peas, pomegranate, dried sea vegetables, sunflower seeds, sweet potatoes, squash and wheat germ.

Apples & carrots have special fibres that help with detoxification and elimination of bad oestrogens. They bind up excess oestrogen that would otherwise recirculate in the body to cause symptoms like PMS, so that they are eliminated through your bowels.

Flax contains lignans, which attach to oestrogen receptors. These lignans have a much weaker oestrogenic effect on the body, thus they are protective against oestrogen excess. Flax seeds are also able to inhibit aromatase, further supporting healthy oestrogen levels. Aromatase is an enzyme that converts our androgens into oestrogens.

Broccoli sprouts contain sulforaphane, which supports methylation of oestrogens in phase 2 liver detox. 

Oestrogen metabolism is SO important. It’s not just about how much oestrogen you have, but how you’re metabolising it.

 Hummus is an easy way a women can increase her intake of phyto-oestrogens daily.
 
Particularly powerful phyto-oestrogens are found in soya products. The high soya content in traditional Japanese diets is likely to be why Japanese women tend not to suffer from menopausal symptoms.

Herbs

Herbal phyto-oestrogens that I use to manage hormonal imbalances like PMS are as Mexican yam, Black cohosh, Dong quai, Agnus castus and many others. 

Many women find immense relief from various hormonal problems and peri-menopause by supplementing with phyto-oestrogens.

 
A qualified herbalist will create blends of herbs to address your specific issues combining the best ‘medicine’ for the job.

Do what you can to minimise your exposure to xeno-oestrogens—you’ll find them in some unlikely places.

Sleep Series #2: Nutrients For Better Sleep

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#2 Sleep Series - food & nutrition

Getting enough sleep is as important for your body as eating right, exercising, and practicing good dental hygiene. What you eat affects your health, your mood and how well you sleep.

In a previous article we looked at the first step towards improving your sleep i.e. Circadian rhythm and Good sleep hygiene – this is the foundation and an inexpensive solution.

Here’s the link to the previous newsletter where you can read more about circadian rhythm, blue light and importance of sunshine.

Once you’re happy that you’ve taken care of your sleep hygiene, then consider your food and nutritional choices. 

Adding sleep-inducing nutrients from food is an easy, natural way to help with sleep. Then, depending on your sleep issues, you may need to add additional supplementation.

Here’s a reminder why sleep is so important.

During sleep:-

  • Cells repair and renew – think beauty sleep.
  • Liver detoxification happens - between 1am & 3 am. 
  • Hormones and neurotransmitters are regulated.
  • Poor sleep lowers leptin and increases ghrelin (making you hungrier) – and makes it harder to lose weight.
  • Blood sugar stabilises. Without enough sleep, you can start to crave sugar, carbohydrates, and coffee in the morning, increase risk of elevated blood sugars, weight gain and diabetes type 2.
  • Your adrenals repair and restore – without rest they produce too much cortisol and can cause an array of health issues. Here’s a blog post on addressing your adrenal fatigue.

Top 3  Nutrients For Better Sleep

You need these key nutrients to produce the hormones that will help calm you down and get you sleeping better.

1. Melatonin is the hormone which helps  regulate your sleep/wake cycle.

Near bedtime, it naturally increases to help you sleep. In the morning before waking, production tapers off to allow you to be awake and alert for the day.

It’s made from a hormone called serotonin, the ‘happy hormone’ – found naturally in the brain and digestive tract. 

Melatonin regulates our daily sleep-wake cycles and keeps our 24-hour circadian rhythms in sync. When melatonin levels are low, or disrupted, that has a significant impact on sleep.

Did you know that melatonin also plays a widespread role in protecting your health, as an antioxidant, anti-inflammatory and immune-boosting hormone.
 
Food that is high in melatonin includes porridge oats, sour cherries (e.g. as the juice concentrate Cherry Active), bananas, peanuts, grape skins, walnuts, and liquorice. It is also concentrated in herbs such as St John’s wort, sage, and feverfew.

Avoiding caffeine - after midday, is a no brainer because caffeine suppresses melatonin for up to ten hours.

Simply put, increasing your melatonin levels could help you sleep better.

Daily intake – 3mg taken in the evening before bed.


Avoid all ‘blue light’ from screens as this disrupts  production of melatonin.

2. MAGNESIUM - is a key mineral, essential for many aspects of your health. It plays a huge role in improving sleep quality. Magnesium is often referred to as ‘nature’s valium’.

Magnesium helps to activate neurotransmitters responsible for calming the body and mind, and is necessary for the production of serotonin and ultimately melatonin, which helps regulate your sleep/wake cycles.

Being highly stressed or eating a lot of sugar, lowers your magnesium levels.

In addition, it's also essential for the function of more than 300 enzymes in the body, supporting energy production, managing PMS symptoms, reducing anxiety, migraines and even addressing constipation.

Magnesium is found in nuts, seeds, dark chocolate, and leafy greens. and seafood.

Magnesium works in tandem with calcium.

Try supplementing 600mg of calcium and 400mg of magnesium before bed. 

3. TRYPTOPHAN - is a natural precursor to the crucial neurotransmitter serotonin and research has confirmed lower serotonin levels can lead to sleep disorders, depression, anxiety, weight gain, and other health problems.
 
Tryptophan must be absorbed through your diet, as it cannot be produced in your body.

It’s found in turkey, oats and salmon is required by the body in the production of hormones serotonin (aka our happy hormone) and melatonin, (aka our sleep hormone).

The Recommended Daily Intake is 350-400mg

Sleep-inducing foods that are known to encourage sleep because of the nutrients they contain:-

Contain a mix of calcium, potassium, magnesium, tryptophan, and B6. Try these in the evening to help you fall and stay asleep:

Fish – Vitamin B6 is abundant in fish e.g., salmon, tuna, B6 is needed to make melatonin.

Kale & Yogurt – Rich in calcium that helps process the hormones that help you sleep, i.e. tryptophan and melatonin.  

Bananas – are high in potassium to help you stay asleep and contains tryptophan and magnesium which are natural sedatives.

Chicken, turkey, Nuts & Seeds – like walnuts, flax seeds, pumpkin seeds, and sunflower seeds. Help to boost serotonin levels due to high magnesium and tryptophan.

Nuts and seeds all contain tryptophan and can help more melatonin be produced.

When sleep is miserable - so is everything else.

Sleep problems affect more than 50% of women, especially with the changing hormones during midlife - either difficulty falling asleep, night waking or chronic insomnia.

Are you experiencing this? 

There are usually several factors at play - and it's essential to get personalised support.  

If you’re interested in learning more about working with me, schedule a FREE 20 minute Health Strategy Session now - email me  [email protected]

During this session we’ll discuss your vision for your health, some of the obstacles that stand in your way, and how I can help you sleep better or any other health issues so that you can start to feel your best.

You can also go here to find out more about working with me - Work with Sue

Tired of feeling like you can't get though the day because you juts don't have enough energy. Then this is for you.


I’ve created this FREE e-book to help you get started (or restarted) on your journey to better health.


The Essential Guide - 3 Steps To Endless Energy

Shout Yes if you want to….

  • Look vibrant, feel younger & regain your confidence
  • Get you’re energy levels back up 
  • Stop your moods swings
  • Have clearer thoughts & be mentally alert
  • Have a stronger immune system

Want To Take Your Energy to the Next Level?

If you’re ready to feel better than you have in years, it’s time to try the system I use for myself and countless clients, I know it will also work for you.

Click on the Button  to get your Guide - "3 Steps To Endless Energy"

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