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Improve Your Memory & Focus with Natural Nootropics

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You may have experienced at least some form of poor brain performance at some point.

Is there really anything you can do about these issues? 

 Medical science is being rewritten to show that you can improve the health of your brain, and that repairing damage is not only possible, it's something we all may be able to do.

Perhaps you think that the brain is beyond repair. Even the medical establishment has believed that once we kill brain cells, they are gone forever or that brain brain is in a constant state of decline. 


 However, new science is now proving that your can repair itself. It wasn't until the 1980's when Fernando Nottebohm's research at Rockefeller University clearly indicated that neurogenesis -- production of new nerve cells, aka neurons -- was taking place in the adult vertebrate brain.

The next big step in this scientific evolution would take more than thirty years. 

Just like the muscles of the body, when the brain is well-nourished and stimulated through proper exercise, it heals and grows. And with proper care and feeding, this amazing brain regeneration can occur throughout life.

Aging is often associated with cognitive decline. However, a growing body of literature shows that retaining a sharp, lucid brain means never retiring our critical thinking skills.

 Over the past decade, there’s also been a lot of excitement over nootropics, while this term may be new to you, nootropics have been used in both Chinese medicine and Ayurvedic healing for thousands of years.

 Many of us want to boost our brain power, whether a student struggling to pass exams or warding off memory loss as we age, people are using nootropics for an array of personal and professional reasons. 

 So, what’s exactly is a Nootropic?

Nootropics are substances (supplements, herbs, drugs, or other substances) that may have the ability to enhance brain circulation, alertness, thinking, memory, focus and concentration while decreasing mental fatigue and fog. Some nootropics are also adaptogenic, meaning they help your body manage stress.

Most nootropics are neuroprotective and cerebral anti-inflammatories. also protecting your brain from damage and degeneration. 

Nootropics may be useful for enhancing your emotional and mental well-being, slowing or preventing the onset of age-related cognitive decline or disease (Alzheimer’s), and help to protect you against the effects of damage to the brain including certain trauma injuries (i.e. concussion)

The word “nootropic” is derived from the Greek words “noos” (mind) and “tropos” (a bend or turn). The term nootropic was initially used to describe chemical/pharmaceutical nootropics or “smart drugs”, “cerebral stimulants.” such as caffeine, nicotine, Aderall and L-Dopa – all of which can cause mild to severe adverse effects.  

Psychologist and chemist Dr. Corneliu Giurgea, was the first nootropics researcher. He explained that nootropics must meet a number of features to be classified as such. According to this definition, a true nootropic will offer:

  • Improved learning and short-term memory retention
  • Increased resilience to stress hormones and trauma
  • Brain cell protection and communication
  • No side effects 

Using Natural Nootropics

​While Nootropics can have many benefits for brain health, they shouldn’t be used as a substitute for healthy habits, You can't really "out-supplement" a poor lifestyle. Nootropics should not be used to cover up the effects of a lifestyle that doesn't support a healthy brain. 

Getting enough sleep, eating a nutritious diet and managing stress are fundamental for achieving optimal cognitive performance, says Chris D’Adamo, PhD, at the University of Maryland. Once a person incorporates these changes into their life, nootropics can serve as an additional bonus for improving mental sharpness and reducing mental fatigue.

There are a wide range of compounds that could technically be categorised as "nootropics"—including antioxidant-rich foods (like extra virgin olive oil and turmeric). In fact, many foods that you eat on a regular basis contain these compounds. For instance, coffee and green tea contain caffeine, which is a nootropic.

Vitamin C rich foods


Having a complete and balanced diet is one of the best ways to get plenty of nootropics in their natural form. 

Before we dive in, it's important to mention that if you're concerned about any cognitive symptoms you're having, be sure to consult your doctor.

The Benefits of Natural Nootropics 

Nootropics have been used for thousands of years, just without the fancy “nootropics” title.

 Used in cultures all the world, you could call them natural nootropics. You can think of these natural nootropics like superfoods (nutrient-dense foods) that specifically boost your brain power. 

 These nootropics not only support brain health and brain wellness, they can actually improve your mental performance and improve the way you think. 

  • Reducing your stress levels 
  • Helping you focus on new information
  • Enabling better thought flow while you’re writing or speaking
  • Enhancing creativity and your ability to come up with new ideas
  • Helping you memorise a speech

 Additionally, natural nootropics have additional benefits for your overall longevity: they can help you protect your brain against disease, keep your nervous system in optimal condition, and in some cases, even set the stage for the growth of new brain cells.

Best of all, they’re just plants, which means these types of nootropics can either be taken as herbal supplements, or better still, used as ingredients in the delicious foods you eat.

Natural Nootropics

Botanical brain balms work in a different way from conventional medicine because plant extracts are ‘multi-drugs’ which means they contain a range of ingredients, each with different health benefits, unlike single drug medicines. This means they can work on more than one aspect of the brain to beneficial effect. Traditional plant medicines, as long as they are produced, prescribed and used correctly, have a long legacy of safe use simply because they have been taken for hundreds if not thousands of years.

Adaptogens are natural substances that help the body handle stress and that as a by-product can also improve your brain function. 

Examples include herbs like ginseng, bacopa, rhodiola, gingko and gotu kola.

Unlike caffeine, which is a stimulant that encourages a specific response within the body, adaptogenic herbs help the body adapt to stress by nudging it toward balance. To put it a different way, if caffeine is like a map from point A (sleepy) to point B (alert), adaptogens are more like a GPS system that figures out where you are and helps you get where you need to go (balanced).

Since stress and exhaustion are two factors that can greatly decrease cognitive ability, it makes sense that adaptogens may improve brain performance by balancing the body and reducing stress.

Here are some of the best adaptogens and nootropics:

Bacopa (Bacopa monnieri) or Brahmi is fundamental herb in Ayurvedic medicine to promote memory and focus, relieve anxiety and stress It is also an adaptogen, which fight off the free radicals linked to heart disease, diabetes, and cancer.

Ginseng one of the most popular adaptogenic herbs, from traditional chinese medicine, it’s a long, light brown root with green leaves and a bitter flavor. It has a positive effect on the immune system.

Ginseng can support reduced blood sugar levels and increased concentration while helping with menopause, cancer, blood pressure, and heart disease. 

Ginkgo (Ginkgo biloba) tincture (the active constituents are not water soluble), the leaves of the ginkgo biloba tree have been shown to be a powerful brain booster. Not only has this been shown to improve memory, but it can also alleviate stress by decreasing your stress hormone, cortisol.

Lush and leafy, ginkgo biloba is one of the oldest living tree species. It’s a popular natural nootropic that has a positive effect on cognitive function. Practitioners of Chinese medicine use the herb to reduce dementia symptoms and reverse depression symptoms.

Gingko may play a role in improving blood flow, which can support artery health and reduce the chance of stroke. Other studies demonstrate the positive impacts of Gingko on eye health. Age-related macular degeneration, the leading cause of vision loss, may be slowed with a regular ginkgo biloba supplement.

Aromatherapy

In a pilot trial carried out last at Dilston Physic Garden (a collaboration with medical herbalists, universities and other research bodies to widen understanding into medicinal plants), sage taken with lemon balm and rosemary improved the ability to recall a list of words by more than 50 per cent in 63-year-olds.

Rosemary is a memory tonic for more on this essential oil read here

Nootropic Supplements

Curcumin - You have 99 problems, and curcumin can probably solve 98 of them—and you can add improved cognitive performance to that list. 

Turmeric has been shown to improve working memory with consistent long-term supplementation. 

L-theanine - a common and powerful nootropic found in Green Tea. Studies have shown L-theanine increases attention performance, improves sleep, boost reaction time, and promote relaxation. It could also be therapeutic for patients who suffer from high anxiety. These benefits are linked to L-theanine’s neuroprotective effects, meaning it can restore and regenerate nerve cells in multiple ways.

​Omega-3's - such as DHA and EPA are essential building blocks for a healthy brain. Being deficient in omega-3's can impair proper communication between brain cells, slow your thinking, and impair your memory and focus. Thankfully, a ton of foods contain Omega-3's, like walnuts, chia seeds, and oily fish.

Choline - a supplement that enhances cognitive function. Since you use so much acetylcholine when you’re calculating, processing, and problem-solving, having enough choline means having the acetylcholine you need for attention and focus. 

 

If your memory isn't what it used to be and you need further help, then there may be a great deal of benefit to you to go to find a naturopath to guide you back to health. 

To find out more about how you can manage your stress, anxiety or energy levels please contact sue@suehardman.com.

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This blog is intended as an informational guide. The remedies, approaches and techniques described herein are meant to supplement, and not be a substitute for professional medical care or treatment. They should not be used to treat a serious ailment without prior consultation with a qualified health care professional.

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Thyroid issues? You can’t lose weight tired all the time

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Thyroid issues are more and more prevalent. When clients say they feel exhausted, a bit depressed, have gained weight, have no motivation, poor digestion, weird hormones and no sex drive, then it may be that their thyroid is causing the problem.

Unfortunately when women tell their doctor they have these issues, they’re often given anti-depressants when a large proportion may actually have thyroid issues.

Your thyroid function can be either under or over active. An under active – hypothyroidism, means your body isn’t producing enough of the thyroid hormones it needs to run therefore your entire body is running too slowly and with an over active -hyperthyroidism, means your body is working far too hard!

I’ve had my own thyroid problems after my son was born. I lost a lot of weight quite quickly, I thought I was the lucky one and was relieved that I didn’t have to worry to much about losing the baby weight. It was a bit more complicated than that, my heart began racing, I felt dizzy and light headed – a whole lot more serious and a little scary.

I do remember at various times in my life having had a slightly swollen neck which may have been an indication that I had this tendency to being hyper. I think the stress of a C-section, new born etc. may have sent my thyroid into overdrive and I was diagnosed with post-natal hyperthyroidism.

Untreated it can lead to Graves disease. Fortunately, I was able to correct the hyperthyroidism using a combination of non-medical natural tools, and managed to avoid any medication.

Your thyroid gland is a butterfly shaped gland in your neck, and it’s estimated that 20-50% of the population has issues with their thyroid, 60% of people with thyroid issues are unaware of it.

There is a group of women who are unaware that they have what is known as sub-clinical hypothyroidism (where there are elevated TSH levels, but normal T4 levels, possibly with symptoms) this has been found in approximately 4% to 8% of the general population but in approximately 15% to 18% of women over 60 years of age.

Thyroid’s Function & Hormones

Your thyroid produces hormones that affect almost every cell in your body and it works as your thermostat, regulating temperature, it regulates hunger, extracts vitamins and produces energy from food. It produces hormones (chemical messengers) to manage this – mainly T4 and T3.

The pituitary gland in the brain initiates the hormone messenger, TSH which is the messenger to get the thyroid going. 

The thyroid makes thyroid hormones, T3 and T4.

TSH, which is made by the pituitary gland in the brain, regulates thyroid hormone production. T3 being the most active and ‘useful’ in the body.

10 Signs of an Underactive Thyroid:

1. Fatigue after sleeping 8 hours a night or needing to take a nap daily

2. Weight gain or inability to lose weight

3. Mood swings, anxiety, or depression

4. Hormone imbalances – PMS, irregular periods, infertility, and low sex drive

5. Muscle pain, joint pain, carpal tunnel syndrome, or tendonitis

6. Cold hands & feet, feeling cold when others are not, or having a low body temperature

7. Dry or cracking skin, brittle nails and excessive hair loss 8. Constipation

9. Brain fog, poor concentration, or poor memory

10.Neck swelling, snoring, or hoarse voice

9 Signs of Overactive Thyroid:

1. Nervousness, anxiety and irritability

2. Mood swings

3. Difficulty sleeping

4. Persistent tiredness

5. Heat sensitivity

6. Swelling in your neck might be an enlarged thyroid (goitre)

7. Unusually fast heart rate (palpitations)

8. Twitching or trembling

9. Unexplained Weight loss

How do you know if your thyroid is a problem?

You really do need to look at some thorough testing.  It does very much really depend on the knowledge and awareness of your doctor. They generally only test for Thyroid Stimulating Hormone (TSH) and sometimes, the T4 hormone.

To thoroughly check your thyroid you need to have TSH, T4, and T3, reverse T3, vitamin D and your antibodies tested.

Thyroid function is something that can come up quite often with clients.  Knowledge from correct testing will provide you with the best information when it comes to choosing how to manage your thyroid – so do get as much information as you can from doing the correct tests. (Please note the thyroid issues are complicated so I’m trying not to over complicate and keep things simple) 

Thyroid disease and the Autoimmune Component

The body can also produce antibodies that attack the thyroid and stop it doing its job. This is known as an auto-immune condition, when the body attacks itself. Dr. Isabelle Wentz suggests that 95% hypothyroidism probably has an auto immune component – Hashimotos.

Hashimoto’s is when your body produces antibodies that attack the thyroid and impair its function. This is easily missed, as testing often shows your thyroid is producing hormones correctly but miss the fact that it’s correct function is being impaired by antibodies.

Thyroid issues do run in families, so you are more likely to suffer from some kind of thyroid disease if family members struggle with them.

There are some things you can do:-

  • Fight for thorough testing – either via an endocrinologist, or practitioner that can get access to a full thyroid panel, get a referral or go privately. I can support you to ensure you are getting the help you need
  • Consume nutrients for good thyroid health, like iodine, protein, selenium, zinc, iron, vitamin D, vitamin A, omega-3 fatty acids, and a variety of B vitamins.
  • Clean up your diet. Avoid inflammatory foods, like sugar, gluten or dairy to support the health of your thyroid.
  • Avoid high amounts of stress, nutrient depletion (selenium and iodine) as the conversion of T3 can be impaired and you can end up with to much of reverse T3
  • Take a high quality multivitamin with Iodine, Zinc, Selenium, Iron, Vitamin D, and B vitamins.
  • Find ways of managing your stress and support your adrenal glands. Your adrenals and thyroid work closely together. Support your adrenal glands to cope better with stress – walking, gentle yoga and adaptogenic herbs,
  • Get at least 8 hours sleep a night.
  • Heal your gut. It’s critical to good health.
  • Get support. Find someone to support you with what you eat to get you back on track!

Be sure to get educated, get tested and ask for the print outs of your blood test result from your doctor. If you want more help with getting tested, addressing your nutrient deficiencies, ditching sugar and gluten, thenI can help. Please get in touch sue@suehardman.com

 

You can also join my newsletter and get a recipe guide to help get your started with eating healthy and supporting your gut and digestive system. For better health we always start with your gut.

 

 

Is it time to love your gut? 

After all, good health all starts in your gut!

The simple 5 Step To Heal Your Gut Guide includes a 3 day easy to follow meal plan designed to give your digestive system a break.

Your FREE Guide  “Heal Your Gut” includes:

  • +15 amazingly delicious recipes (including dessert….chocolate mousse)
  • A simple 5-step approach to a healthy digestion so you can reduce belly bloat, lose weight and reduce inflammation

Rosemary – A Brain, Heart & Hair Tonic

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Traditional & Modern Uses

There’s a lot of truth in the folklore and history of Rosemary. It’s is a well-known and greatly valued herb, native to southern Europe. It’s been used since antiquity to improve and strengthen the memory. 

In Shakespeare’s day it was common knowledge that rosemary helped one remember. Today, as then, herbalists agree: “For weyknesse of ye brayne, sethe rosemaria in wyne and keep ye heed warme.”The leaves of this tough, evergreen shrub are valued for both medicinal and culinary uses. And, the powerful antioxidant vitamins found therein do help the brain work better.

To this day it is burned in the homes of students in Greece who are about to take exams. Rosemary has a longstanding reputation as a tonic, invigorating herb, imparting a zest for life that is to some degree reflected in its distinctive aromatic taste. 

Rosemary was reputedly first grown in England in the 14th century. Grown in gardens since ancient times, it was considered to have powers of protection against evil spirits

The name comes from the Latin ros-marinus (dew of the sea), which refers to Rosemary’s favourite habitat being in salty sea spray. Rosemary was known as a traditional symbol of friendship and love and a wreath of Rosemary was worn by brides as a sign of love and loyalty. 

The pungent scent was believed to protect from disease and infection. It was used as an alternative to incense by the Ancient Greeks, who believed it improved memory. 

During the plague years, and thereafter in many hospitals, the burning of rosemary reliably cleared the air and countered airborne infections. By extension, rosemary was given to mourners to protect them from contagion. 

European ladies, princesses, and even queens used rosemary in many ways to enhance their beauty.  They tied it into a cloth to keep fleas away; they smelled it to “keep youngly;” they soaked it in wine and used it to wash their faces so they would be “light and lovely;” they added it to their bath water so they would “wax shiny and be merrie;” and they stopped bad dreams by placing rosemary under the bed.

Research & Current Uses – Memory, Circulation, Digestion,  Brain, Heart, Longevity….Uplifting Mood 

The many jobs Rosemary is primed to perform include – improving brain health, supporting the immune system, managing blood sugar imbalances and supporting liver health.

Jonny Bowden, MD says the herb’s high antioxidant count plus other properties are key contributors for these benefits. “The acids—caffeic acid and rosmarinic acid — may be helpful in reducing inflammation that contributes to poor health.

Rosemary a potent herb with many exceptional benefits:

DIGESTION

Traditionally, rosemary has been hailed for its ability to ease digestive discomfort, due to it’s antispasmodic properties, relaxing your muscles in the gut and allowing for proper digestion. When eaten with meals, rosemary’s unique properties may also increase blood flow, thereby aiding digestion and absorption. Many people swear by rubbing rosemary oil directly on their stomach to relieve cramping.

HEART & CIRCULATION

This is the remedy for your heart and poor circulation, it supports vein health and strengthens fragile blood vessels. Recent research has found that the heart has memory cells just like the brain. No wonder rosemary is renowned as a heart tonic, too! It can be used to normalise blood pressure.

It has a central place in European herbal medicine as a warming, tonic remedy that stimulates blood flow throughout your body, especially in those with low blood pressure. It is thought to promote blood flow to the head, thus improving memory and concentration. It may be taken to relieve migraine and headaches

In one of the few human studies evaluating this phenomenon, researchers from the Universidad Complutense de Madrid took 32 hypotensive patients and measured how their dangerously low blood pressure fared under rosemary essential oil treatments for 72 weeks. The results? Simply astounding! In addition to observing that rosemary could raise blood pressure to normal limits in a vast majority of the volunteers, it was discovered that overall mental and physical quality of life was drastically improved, which highlights the far-reaching healing effects that this ancient oil has on health and wellness. 

A small 2006 clinical trial in Germany concluded (in line with traditional usage) that rosemary raised blood pressure in people suffering from low blood pressure. All those taking rosemary also reported feeling better at the end of the trial. 

A 2011 study published in Phytotherapy Research found that rosemary exerted anti-inflammatory and protective effects on the inner lining of blood vessels in young adults. Such research supports the understanding that many active compounds in rosemary support a healthy circulation.

MEMORY & CONCENTRATION – GREAT FOR STUDYING

A memory tonic can give your brain a boost and improve memory. In a study, students in a room infused with rosemary oil scored 5 to 7 points better on a memory test. Researchers believe this is because a compound in rosemary inhibits the breakdown of neurotransmitters responsible for encoding memories in the brain.

Rosemary’s interaction with the brain and central nervous system can be physically and mentally invigorating. Inhaling rosemarywas shown to elevate heart rate, blood pressure, and skin temperature, as well as mood in a study of young adults. Many of the studied individuals reported feeling stimulated and mentally fresh after inhaling rosemary. The stimulatory effects of rosemary may further improve cognitive function and capabilities.

LIVER

A tonic for the liver, that stimulates bile, gall bladder and digestive function.
It is stimulating to the appetite and digestion and cleansing to parasites.

MOOD 

A pick me up for general debility and depression, it is uplifting to the mind.

Pain

An analgesic that can relieve pain, muscle spasms, muscle pain, sciatica and rheumatism. It can also stimulate and strengthen muscles before and after exercise.

The endocannabinoid system interacts with cannabinoids, which are either produced naturally by our bodies or ingested from plants. This system rules our stress response, anxiety levels, pain signalling, and more. The endocannabinoid system was discovered while researchers were studying the cannabis plant, so naturally the most well-known source of plant-derived cannabinoids, or phytocannabinoids as they are called, are hemp and marijuana.

Rosemary also contains phyto-cannabinoids, specifically beta-caryophyllene(BCP). BCP that has been shown to promote bone formation and mineralisation and may prevent osteoporosis. BCP has anti-inflammatory properties and may confer anti-anxiety benefits. Science is just beginning to understand the complex interactions of the endocannabinoid system, but the emerging research is fascinating.

ANTIOXIDANT

Anti-aging due to its potent antioxidantproperties, that act as a defence system in your body, fighting against free radicals that can damage your cells and cause diseases of aging. 

And rosemary is near the top of the list for herbs with the most antioxidants.In fact, one small village in Italy credits rosemary for its large population of healthy people living past 100.

“The inhabitants of Acciaroli, a small Italian village on the Amalfi Coast, studied for their longevity, use rosemary often.”

NERVE REPAIR 

Japanese laboratory research in 2003 found that diterpenes within rosemary (carnosic acid and carnosol) strongly stimulated nerve growth factor, suggesting that rosemary may stimulate nerve repair. 

HAIR GROWTH In a study, a mix of essential oils, including rosemary oil, was found to successfully improve hair growth in almost half of study participants with alopecia. In fact, another study found rosemary oil to be as effective as over-the-counter products for stimulating hair regrowth in patients with androgenetic alopecia (pattern baldness).  

How Can You Use Rosemary in your daily routine 

Medicinal and culinary rosemary comes in many forms. 

Brain & Memory boost using Rosemary essential oil– if you are looking to reap the brain-boosting medicinal benefits of rosemary, an essential oilis probably your best bet. 

Science shows that the invigorating chemicals in rosemary can be more efficiently and completely absorbed by the body through the olfactory system. This is because it does not have to be broken down in the gastrointestinal system and is instead directly absorbed. The essential oil it easily crosses the blood-brain barrier, immediately taking effect. 

For a quick pick-me-up, try adding a couple of drops of rosemary essential oil to a diffuser or right on your wrists and inhale the stimulating scent. 

doTERRA scientists:

–  found Rosemary breaks down acetylcholine in the brain, which allows nerve cells to communicate more effectively with one another.
– they also recently published a study investigating the action of Rosemary and Wild Orange essential oils and found that these oils were able to diversely impact proteins and genes in human skin cells. Specifically, Rosemary essential oil strongly impacted processes closely related to cellular health and metabolism. Wild Orange essential oil robustly impacted cellular health, immune response, and metabolism processes. 

If you are looking for digestive relief topical administrationis the way to go. 

Hair growth

Rosemary is a great addition to your hair care arsenal. It will give you the shine you’re looking for and leave your hair looking healthy and effortless. Rosemary also promotes hair growth and improves scalp health. Pair it with Lavender, and you can even skip your perfume application for the day!

How to use Rosemary for your hair

Scalp Massgae 

Take about 5 drops of rosemary essential oil and massage evenly into your scalp after bath or shower. Mix with a carrier oil (like jojoba oil or coconut oil) if desired. Rinsing out the oil afterward is optional — though if you do rinse, let the oil sit on your scalp for at least 5 to 10 minutes beforehand.

Hair Thickener– Put 5 drops of rosemary oil on scalp and massage in after showers 

DIY Texturizing Salt Spray 

Ingredients:
1 cup warm water
1 tablespoon sea salt
1–2 teaspoons carrier oil (coconut, argan, avocado)
3–4 drops Rosemary oil
3–4 drops Lavender oil

Instructions:
Heat the water, Add the sea salt and mix until dissolved, Whisk in the carrier and essential oils.
Pour the mixture into your spray bottle.
Shake well (before each use).

 (Pregnant women need to be cautious with high doses of rosemary). 


Rosemary teahas a beneficial effect on the lungs and breathing. For best effect, let steep for an hour. When drinking rosemary tea, feel free to add honey, especially if your throat is scratchy and sore. If you have a cold, feel tired add a handful of rosemary to chicken soup and heat. 

Rosemary, like all its mint sisters, is antispasmodic, mildly so as a tea, more strongly in vinegar, and powerfully as a tincture. Not only does it relieve nervous pains and headaches, rosemary eases all digestive woes, from gas to gall bladder problems.

Cooking & Seasoning

You probably already know that rosemary has some delicious flavor power—especially when sprinkled in soup, roasted on potatoes, or rubbed on chicken

You can start using essential oils for a more natural toxin free lifestyle and so you’re more empowered in your own health care, and that of your family.

If you want to start using essential oils, please feel free to get my guide that provides you with a simple, easy-to-follow roadmap outlining how you can:

  • Use essential oils safely…
  • Favourite blends and ways to use essential oils
  • Make your own non-toxic body care and cleaning products…
  • Cook delicious recipes using essential oils…

GET YOUR NATURAL SOLUTIONS TO HEALTHY LIVING HERE

doTERRA places an emphasis on providing pure oils because pure oils are effective oils. Too often, essential oils available for purchase are diluted with filler substances or contaminants. Oils that are not pure decrease how effective the essential oils are and reduce their power and potential. 

Top 10 Foods & Herbs To Balance Your Hormones

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First of all, how do you know if your hormones are balanced?

Women often ignore the most common symptoms of a hormonal imbalance. 

Imbalanced hormones can lead to symptoms such as: menstrual cramps, fatigue, hot flashes, acne, insomnia, hormone imbalance, endometriosis, PCOS, fibroids, cysts, infertility, thyroid issues, low energy and tired all the time.

Somehow, we’ve come to think these issues are normal and that these problems are just part of being a woman.

I can assure you this is not the case—it isn’t something any woman should have to live with or consider normal.

Women have been recommended medicinal solutions such as birth control or hormone replacement therapy, which may help, however these “cures” do not really address the root cause of your hormone imbalance. 

Did your doctor, ever ask you about what you’re eating? Surely, that should be the first place we start!

Root cause medicine addresses diet because food is foundational to healing.

Our medical system hasn’t always been supportive of women’s suffering, as though feeling terrible is simply part of being female. This hormone blame game goes back to the 1950s and 1960s when women started experiencing increasing health problems, and health professionals either concluded it was “just hormones” or that these women were crazy, bored or lazy. 

 We’ve been trained to believe hormones (and now genes too) are the cause of everything. This belief is so disempowering. 

Let’s start by discussing what it means to have balanced hormones:

  • You spend your day feeling calm and energised.
  • You don’t feel stressed or overwhelmed.
  • Periods are not necessarily 28 days apart, but they are regular. 
  • You go to sleep at a reasonable hour and sleep through the night, getting 7-8 hours of sleep (it is fine to have an afternoon nap when needed, as that is part of our natural sleep cycle).
  • You have good brain function – the fog has lifted and your memory and focus are regular.
  • Your hair grows where it is supposed to grow and not elsewhere.
  • Your muscles and joints are not sore and you feel limber.
  • Your skin is clear and smooth and not dry.
  • You maintain a good sex drive and you function as you should

IF THIS DOESN’T DESCRIBE YOU THEN ……..What if you could START address these issues with something as simple as a hormone balance food plan?

Whether you’re vegan, vegetarian, or just believe in eating healthy, I’m sure you agree we should be eating whole foods and that we should avoid processed foods, sugars, refined oils, food additives, or food that contain antibiotics, hormones and pesticides. 

By focusing on whole foods and creating a new way of eating for yourself, you can repair your hormone imbalance and keep your body working smoothly.

“You have the power to leverage the benefits of nutrition to heal your body”

When the word “hormones” is used, most think of oestrogen, progesterone and testosterone. The truth is that you have many hormones that regulate the functions in your body and interact with each other, making them more complicated than the average person would assume. 

Healthy hormones are not just reproductive hormones, but also adrenal, thyroid, liver, digestive and intestinal. They all have to function properly. 

The goal is to supply your body with foods/herbs/spices that it can use to support the systems that are involved in regulating your hormones.

“Our food, our hormones, and our health are all interconnected. Never underestimate the power of food to balance your hormones.“

There are 7 interconnecting systems in your body that produce hormones and must function well in order for your body to work properly. 

1. The Adrenals: 

You may think your brain is in charge but the truth is that the adrenals rule the roost. They decide if you are going to function as designed or if any of your normal functions need to be rearranged so you can deal with stress. 

As far as the adrenals are concerned, stress for any reason is a danger and you must be protected. Think of them as having a powerful brain of their own, they can:
– increase your appetite or shut it down
– signal to the liver to drive up your blood sugar
– stimulate your metabolism and thyroid function or slow it down.
– convert testosterone to oestrogen
– reduce progesterone production to allow for the production of more cortisol, the number one hormone the adrenals like to use to help you feel energised enough to deal with stress (at least for a while, since they are not designed to do this all the time). 

A surplus of cortisol is linked to many symptoms including fatigue, blood sugar problems, weight gain, depression, mood swings, anxiety, and menopausal symptoms such as hot flashes and low sex drive. It’s also linked to the development of degenerative illnesses such as diabetes, heart disease and cancer.  

Excess cortisol can suppress thyroid function, put extra pressure on the liver, hinder sex hormones and inhibit digestive and intestinal function.

There are many stress-reducing strategies that you can employ, but what you eat and when can make a big difference, allowing the body and the adrenals to have all of the nutrients they need to function appropriately.

Adrenal Herbs: Schizandra and maca are both adrenal adaptogens, which means that they balance the adrenal function. They can be taken as supplements but are also found in some foods. 

Schizandra is a berry. Maca is a root that also comes as a powder. Both can be easily incorporated into your routine . 

Herbs for the adrenals: Licorice root (avoid if taking high blood pressure medicine) and ginseng are also great for the adrenals and helpful for hormones.

2. The Liver

 No organ is as hardworking as the liver. With over 400 functions to accomplish, it is busy and requires plenty of nutrients. The liver produces cholesterol which is a building block for oestrogen, testosterone, progesterone and cortisol. It also aids the thyroid and helps regulate metabolism.  

Cholesterol is needed to produce bile which is essential for digesting fats and helps remove toxins from the body. The liver is the main detoxification organ. Not only does it remove toxins, both the kind we ingest and the kind that our bodies make, but it detoxes out excess hormones as well. There are many foods that support liver health and the detoxification process.

Key Liver Foods: Cruciferous vegetables such as broccoli, Calcium-D-glucuronate foods such as apples and grapefruit, bitter foods like dandelion or collard greens, and sulfur-rich foods such as garlic and onions.

Herbs for the liver: Milk thistle is very beneficial. Milk thistle is a seed that has amazing properties to help the liver function better. It not only supports the liver detoxification process; it helps repair liver cells. Hormone health requires a healthy liver so this would worth adding to the diet.

3. The Digestive System:

This is where everything starts, good and bad. If you eat foods that your body needs and you digest and absorb them properly, you will benefit from the nutrients. 

If you do not have proper digestion and absorption, the foods will not be as effective. This can be improved by practicing proper eating habits, reducing stress, improving good bacteria levels and eating enzyme-rich foods.

Key Digestive System Foods: Fermented foods, herbs and spices, apple cider vinegar can all be helpful.

4. The Thyroid:

The role of the thyroid is to control your metabolism. It helps regulate breathing, heart rate, the central and peripheral nervous systems, body weight, muscle strength, menstrual cycles, body temperature and cholesterol levels.

Thyroid Foods: Sea vegetables like nori or arame, seafood, himalayan sea salt, and coconut oil.

5. The Intestinal System and the Microflora:

 The good bacteria in your gut helps regulate everything, supporting liver function, thyroid function, adrenal function, digestive and intestinal function as well as reproductive function.

A hormone balancing food plan must include probiotic and prebiotic foods that help stabilise the gut bacteria. We are all unique, so the quality and quantity of our good bacteria varies. This means that gut bacteria can play a small role or be a huge factor in any health issue.

Gut health is complicated and may require extra guidance from a professional. However, supplying the gut with the right foods will work well with any protocol.

Key Intestinal System Foods: Fermented foods, prebiotic foods, fiber-rich foods and water (preferably non-chlorinated – do not drink reverse osmosis or distilled) are all good for the intestines.

All of these systems directly affect the health of your hormones as well as each other. Because of that, it is improper practice to work on only one of them. You have to work on all of them. You can do this by working on your stress levels, managing your lifestyle, and taking any necessary supplements to compensate for what you are not getting through your food.

Now, let’s take a closer look at the top ten hormone-balancing foods and herbs you can choose to start making changes right away.

TOP 10 FOODS & HERBS TO BALANCE HORMONES 

The foods listed below are in no particular order. You may find that some of these are easier to incorporate into your daily diet than others. Take it slow and add just a few at a time to prevent the feeling of being overwhelmed by making such a drastic diet change. 

1. MACA

Maca is known as a hormonal adaptogen, which essentially means it contains nutrients that help balance hormones.

How does it help? First it helps balance adrenal cortisol levels that may be out of balance due to stress. It cam help to prevent the effects of high cortisol and improve the function of the adrenals despite low cortisol. It also helps with low thyroid function, stabilises blood sugar levels and improves energy levels.

Maca also help with sexual function. For women, it can help with menstrual cycles, fertility, menopausal symptoms, improve bone health and muscle mass, and help libido.

For men, it helps with libido and energy levels, improves testosterone levels, improves bone and muscles mass, helps with prostate function, fertility and erectile dysfunction.

How to use: Maca is a root vegetable that is available as a powder in a package or as capsule or an extract. To use it in recipes, the powder goes well with ingredients like chocolate in a smoothie or in dips like guacamole or legume dishes. Strong flavours like garlic, onions, cumin and cayenne also work with maca.

2. Schizandra

Schizandra is a berry although it’s not known for its tastiness – a shame as it has many benefits.

It’s an adrenal adaptogen, meaning it can help balance cortisol levels whether they are high or low. It also supports the health of the liver, the kidneys and the nervous system, stabilises blood sugar and improves thyroid function. Schizandra can also boost libido in both men and women.

How to use: Schizandra can be found as dried berries, ground up as a powder and concentrated, or in capsule or tincture form. To add it to recipes, it goes best with other berries and citrus juice. It is easily added to a smoothie.

3. Essential Fatty Acids – Chia & Hemp Seeds

Chia and hemp seeds are a great source of essential fatty acids, Omega 3 and Omega 6, two fats we need to get in our diet.

Chia has more Omega 3 and hemp has more Omega 6. Essential fatty acids (EFAs) are need to support the liver, the adrenals, the thyroid, the nervous and help with intestinal health.

How to use: Both comes as seeds. Hemp can be sprinkle on salads, added to smoothies or ground into a flour and used for a percentage of the flour in recipes. Chia can be mixed with water and turned into a gel which can be added to any recipe. It is a great binding agent when it is ground as it contains a high percentage of soluble fibre, which also acts as a prebiotic to feed our good gut bacteria.

4. Cruciferous Vegetables

Broccoli, cauliflower, kale, cabbage contain two different phytochemicals, indole -3-carbinols and sulforaphanes. Both help detox out excess oestrogen and support overall liver detoxification. They also both contain prebiotic fibre that helps feed our good gut bacteria. 

How to use: Kale and broccoli can be added to salads, vegetable dishes and smoothies. They are suitable both cooked and raw. If consuming kale raw, be sure to either grind it well in a smoothie or let it sit for a while in salad dressing, in order to soften it as it contains a lot of insoluble fibre

5. Apples & Grapefruit

These are two key foods that contain calcium -D-glucuronate, a phytochemical that helps detox out excess oestrogen. They both also support the overall ability of the liver to detoxify and are both prebiotic foods that can feed good gut bacteria

How to use: As fruits, apples and grapefruits are ready to eat and this may be the simplest way to consume them.

However, they work well in muffins, smoothies and salads and can be added easily to other recipes where fruits are used

6. Jerusalem artichoke

This is a superfood by all definitions. It supports all phases of liver detoxification, stabilises blood sugar and is one of the highest foods with prebiotic fibre to feed the gut.

How to use: They have the taste and texture of a cross between a potato and a radish. They work well in any recipe that uses potatoes. Substitute all or just a portion of the potato content in any recipe. Also, they work well in dip recipes, as an addition to a smoothie or raw, sliced on a veggie platter. You can also remove a portion of the flour in a bread or muffin recipe and replace it with Jerusalem artichokes.

7. Garlic & Onions

Both garlic and onions are sulfur-rich foods, which supports detoxification activities of the liver.

They are also both excellent prebiotic foods and have anti-microbial properties. They deliver flavour and nutrients to any dish where they are added but it is choice of personal taste which one you use or if you use both.

How to use: Onions and garlic are great in most savory dips, soups, entrées or vegetable dishes. Onions can be added to a salad or a sandwich and garlic is good in salad dressing.

8. Avocado, olive oil, coconut oil and butter (or ghee)

Hormone health needs good quality fats. Hormones are made from fat so we need eat enough fat to make the hormones we need.

Coconut oil contains antifungal caprylic acid and antibacterial lauric acid.

Avocados and its oil contain phytoestrogens which can help balance hormones and they can help stimulate metabolism.

Olive oil helps create healthy cell membranes which allow hormones to better adhere to them and work more effectively.

Butter or it’s clarified version known as ghee, contains butyrate, a short chain fatty acid that helps gut health and inhibits inflammation.

It also contains cholesterol which is a building block for steroid hormones such as cortisol, oestrogen, testosterone and progesterone.

How to use:  These fats are great for sautéing, roasting and baking. Avocado oil and olive oil are wonderful in salad dressings. Coconut oil and butter are delicious in muffins, cakes, pies and cookies. 

9. Nori, dulse, kelp, arame are all examples of sea vegetables

They are good sources iodine, selenium and zinc which are key nutrients the thyroid needs to function optimally. While there are many reasons for thyroid malfunction, helping the thyroid requires providing it with the nutrients it needs.

How to use: Sea vegetables can be found as the dried vegetable or as a powder. They also are available in capsules.

Sea vegetables can have a strong fishy taste so they work best in recipes with other strong flavours such as garlic, onions, cayenne or cumin. Arame is virtually tasteless so it may be the one that is the easiest to work with. Nori which is used in making sushi is also pretty mild tasting and of course, sushi is a great way to consume it.

10. Culinary Herbs

Not only do they add flavour to recipes, culinary herbs add nutrients and help with hormone health.

Cinnamon helps menstrual periods, fertility and stabilises blood sugar which can help lower and prevent insulin resistance and support the adrenal glands.

Cayenne, ginger, cumin, parsley, dill and turmeric are known as hormone balancers and are also good for gut health.

How to use: This is the fun part. Pick the ones you like and flavour your soups, salads, smoothies and all your savoury dishes.

Whether it’s PMS, Low Mood, Low energy, Pain or any other hormone irregularities, just because it’s common doesn’t make it normal!

Just because a lot of women experience ‘PMS’ symptoms such as heavy or painful periods, fatigue, mood swings, cramps, bloating break-outs, weight problems, trouble sleeping, fertility issues, thyroid, etc etc….

DOES NOT MEAN THESE SYMPTOMS ARE NORMAL!

You are invited to uplevel your health and your lifestyle.

The symptoms that we experience throughout PMS are a signal from our body that something is off. 

PMS symptoms, along with other reproductive issues like endometriosis, infertility, PCOS, even menopause are NOT normal – they are driven by hormonal imbalances.

Our hormones have a profound influence on every aspect of our being – our energy, our mood, even our behaviour.

We may have come to believe or we’ve been told that our symptoms or discomfort are a ‘hormonal’ thing, or normal ‘women’s problems’.

If you have PMS symptoms that affects you every month – then I can help. 

The fastest way to upgrade your health and your lifestyle – is a private coaching session with Sue to create and customise a lifestyle routine that works for YOU. It can be virtual or face to face.

I can help YOU! 

Searched Google for the answers? Been to the doctor and you’ve been told it’s all in your head!

You’ve lost your spark and don’t feel much like doing anything unless you really have to.

I can help YOU! 

You don’t have to live like this, wondering how you’re going to get through each day.

Do want to feel lighter, brighter and back in control of your body? Say bye-bye to digestive troubles, anxiety, headaches or 3pm cravings?

I can help YOU! 

Call +27 (0)72 7903125
or Email sue@suehardman.com

Using integrated natural therapies – food, lifestyle and herbal medicine. You can read tips about “what to do” to improve your health everywhere. But the hard part is turning these tips into healthy habits that fit YOUR life. 

Whether it’s something that’s been bothering you for a while or you want to have more energy, relieve mood swings and depression, overcome digestive issues, or getting rid of mystery aches and pains.

We’ll create a programme that is tailored and personalised around your unique needs to help you feel healthier, vibrant and more in balance..

Then can you be the best person of you for your loved ones.

Send me an email sue@suehardman.com and we’ll get started.

Do you use essential oils or perhaps you’re interested in learning more on how you can use them as a part of your daily lifestyle.

Modern Aromatherapy, the therapeutic use of botanical essential oils, is one of the fastest growing healing modalities of our time, If we break down the word itself, the principle is easily revealed: a practice of healing (therapy) using aromatic plants.

What many people don’t realise is that traditional Aromatherapy has been around for thousands of years longer than essential oils. The smoke and aromatic medicine from fragrant plants in the form of incense, fumigants, and steam has been used by ancient physicians, medicine people, healers, and shamans for millennia to bring balance to the body and emotions, clarity and enhanced function to the mind, and healing to the spirit.

Supporting a healthy body with essential oils has never been easier, as they create balance with the many systems in your body. They work quickly to support healthy cellular function and also help to create balance in mood, energy and restful sleep. 

I believe in them that I often recommend oils as an adjunct, a companion to my treatment for patients. Whether it is for digestive or emotional support or as part of a transition into an environment that is lower in toxic and harmful chemicals, essential oils are powerful substances.

FOR MORE INFO AND SOME FUN IDEAS TO US ESSENTIAL OILS click on this link  http://bit.ly/2L7geF2

Natural Anxiety Tools & Support

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Anxiety is real for many of us, and for most of us it isn’t always a full-blown panic attack. If you’ve experienced anxiety, you know how much it can impact your day-to-day life.

There are ample reasons for you to feel anxious, even on a daily basis – the crime rate, financial issues, increasing rates of diseases, even just keeping up with all of the things in our food and environment that might harm you or your loved ones … combine that with caffeine, over-stressed work lives … it’s no wonder you’re anxious. 

The American Psychological Association (APA) defines anxiety as “an emotion characterised by feelings of tension, worried thoughts, and physical changes such as increased blood pressure.”

There is often the presence of fear about the future and excessive worry. 

What’s Wrong with Worrying?

There are many types of anxiety – it can be fleeting and normal to feel anxious before your wedding, or the birth of your child, or in the midst of a major life change, through to full blown generalised anxiety disorders (GAD) with panic attacks and debilitating phobias.

Anxiety is a normal response to a stressor; it also causes the release of your stress hormones – adrenaline and cortisol. These are designed to give you a quick boost of energy when you need to flee a dangerous situation. However, chronic anxiety (is not meant to be a part of your daily experience) means more stress, that can then lead to: – cortisol dysregulation, hormonal imbalances, high blood pressure, more belly fat, sugar cravings, and high insulin levels. It may also show up in your life as insomnia, depression, fatigue, and work or relationship issues.

From the Eastern perspective, any time you move away from a feeling of peace, you are experiencing a form of anxiety.  

The problem is your body doesn’t know the difference between an overwhelming day or being chased by a tiger. For this reason, your cortisol levels can remain at a “high alert” status, even when you are just feeling a little anxious and not actually in any danger.  

Gut – Brain Axis 

One of the most important new understandings is the emerging data on the health of your gut (microbiome, dysbiosis, increased intestinal permeability, and inflammation) and the link to your mental health, anxiety and any depressive-like behaviours.  Anxiety can even start in your body, as a result of food intolerances that create high cortisol levels, inflammation and effect the gut/brain connection. It may also be from toxic exposure like glyphosate, or excessive use of antibiotics. 

In the growing field of nutritional psychiatry Professor Jacka’s, observational literature confirms that the quality of an individuals’ diet is related to their risk for common mental disorders.

In one study, a lower intake in choline was associated with anxiety (choline is found in beef liver, salmon, chickpeas and eggs). In another, supplementing with omega 3s showed a 20% reduced level of anxiety. 

Hormones & Anxiety

Woman have 31% higher chance of developing anxiety, due to strong hormonal drivers. Anxiety may Increase before your period, as oestrogen and progesterone levels decline. 

Fluctuations in oestrogen levels during perimenopause may also be associated with mood symptoms. 

Everything you do in a day affects your brain and risk of anxiety: 

  • what you eat 
  • whether you move or not
  • how you sleep
  • the health of your gut microbiome 
  • your thoughts 

How does anxiety show up for you? 

Do any of these occur for you more days than NOT each week? 

  • Do you often feel uneasy or on edge?
  • Is it difficult to stop checking emails or social media, because you feel like you’re missing out on something?
  • Do you often feel like you’re rushing?
  • Do you find yourself lying awake at night thinking about your “to-do” list?
  • Do you find it difficult to control your worries?
  • Do you have any of these other feelings: restlessness, fidgety, irritability, muscle tension, difficulty concentrating, and/or sleep disturbance?

If you responded “yes” to any of these questions, then you may have suffered from anxiety. 

Thankfully, there are many different tools in Naturopathy that you can adopt to help with your anxiety – lifestyle practises, herbal medicines and essential oils.

1. Lifestyle practises – Get the basics right

Avoid Blood Sugar Dips – balance blood sugar by eating small protein/fat snacks throughout the day to keep your blood sugar stabilised. 

Avoid Coffee– coffee causes adrenaline and epinephrine levels go up, and the caffeine crash is when your adrenaline and epinephrine levels start to go down while your cortisol levels stay up, causing anxiety symptoms to increase. 

Take a Deep Belly Breath–  Stress and anxiety cause shallow breathing, triggering your sympathetic nervous system (fight or flight response). Deep breathing stimulates your vagus nerve and supports your parasympathetic nervous system. 

Try Exercise and Yoga  – a Germany study, a group of 24 women with anxiety were randomised to two 90-minute yoga classes/week over 3 months. Significant reductions in both anxiety symptoms and salivary cortisol levels were found in the yoga group. 

In another randomised trial from UCLA, 28 women with mild depression were treated with yoga twice/week compared to a control group who did not do yoga. The yoga group had significant improvements in mood and anxiety after only 2.5 weeks in class. 

Exercise helps to shake loose tension that would otherwise not leave without some physical movement. According to studies, regular exercise works as well as medication for many people to reduce symptoms of anxiety and depression, and these effects can be long lasting. 

GET OUTDOORS & INTO NATURE!!

2. Nature’s helpers

Herbal Medicine 

There are many herbs that help you cope with stress, worry or any other anxiety related conditions. Adaptogens and nervines, are 2 classes of herbs that are used most frequently, for the nervous system.

Each person has different needs and requirements and a relaxing herbal formula may contain any of the following herbs:- Scutellaria, Ashwaganda, Liquorice, Oats, Passiflora, Gotu kola, Vervain, Chamomile, Ginger. 

Nervines are a class of herbs that have a very beneficial effect upon your nervous system. There are 3 categories: nervine relaxants, nervine stimulants, and nervine tonics.  

Skullcap (Scutellaria lateriflora) skullcap is best known as a safe, reliable, mild nervine that excels in relieving anxiety, neuralgia, and insomnia. It treats high blood pressure, premenstrual syndrome, tension headache, and muscle spasm

Scullcap has a long history of use in the herbal systems of North America, and in Europe. It serves as a nerve tonic and tissue rejuvenator and is protective for nerve tissue. In addition, it seems to have a protective effect on the liver.

Historically, skullcap’s effectiveness has been enhanced when combined with other herbs such as – valerian, chamomile, passionflower, and vervain, so it shows up in many combination formulas for stress, sleep and anxiety. I have repeatedly seen that Skullcap is profoundly relaxing and is especially helpful for anxiety associated with a restless mind. 

Adaptogens are another group of herbs, that are also powerful supportive agents that help your body “adapt” to stress by activating your in-built defence mechanisms and boosting immunity. 

Unlike synthetic chemicals that target a particular tissue or system, adaptogens have a broad-spectrum effect, so they are excellent tonics. They help you adapt. More on adaptogens like Ashwagandha (withania somnifera)

3. Supplements

The following supplements may provide extra support during stressful times.

  • Magnesium is considered the most powerful relaxation mineral available. It is critical for various functions in the body and easily depleted by stress.
  • B-Vitamins are also easily depleted during stressful periods. 
  • L-Theanine an amino acid known to reduce anxiety and induce calm. 

4. The science of smell

It’s a well-known fact that smells can immediately take you to another time and place. I’m sure you’ve experienced it. Think of the smell of freshly baked bread or newly mown grass.

Of all your five senses, your sense of smell is the fastest way to reach your brain. The nerve fibres from your nose or when you smell – run straight to the limbic area of your brain.

Your limbic system has direct links to your memories, learned responses, emotions, and feelings.

Some essential oils, like peppermint, can be absorbed through your nasal cavity and through to your bronchial tract and lungs.

These “fast track” delivery systems help explain how your body – and your brain – can respond so quickly to a calming or invigorating essential oil scent! 

Essential oils and anxiety

Whenever you inhale oils, tiny nerves send a signal to your brain which stimulates a feel-good response. The chemical constituents distilled from the essence of the plants have an actual physical effect.

Bergamot – has research to back up the fact that it’s has anti-anxiety properties. 

In 2011, a study was done on a group of primary school teachers in Taiwan. They were asked to perform a weekly, ten minute steam inhalation using bergamot essential oil. Researchers found that all of the participants experienced a reduction in their levels of anxiety.

A recent study showed that participants who were massaged with a blend of lavender and bergamot essential oils experienced a significant decrease in heart rate and a lowering of blood pressure. They also reported feeling more calm and relaxed than the control group. 

Lavender– is a natural anti-depressant and sedative making it one of the most useful oils for anxiety. Lavender has traditionally been used to help promote restful sleep.

This article in the Natural Medicine Journal explains why lavender has historically been so widely used to treat anxiety and depression. Research suggests that topical applications may actually be one of the most effective methods for people with anxiety disorders as the chemical components of lavender have been shown to enter the blood stream within 5 minutes of massaging the oil on the skin. 

The calming and relaxing effects of lavender essential oil have a one-two punch when applied topically because of the direct aromatic benefit on the brain when the volatile organic compounds are inhaled and pass through the skin! 

Here are some useful essential oil combinations.

Diffusion Blend for Anxiety Relief – the easiest and arguably the most effective approach to use essential oils for anxiety is to put a few drops of any of these oils in your diffuser before you go to bed.

Topical Anti-Anxiety Applications – another effective strategy is to simply apply these key oils over certain parts of the body – particularly the trigger points – like the bottoms of the feet, on the wrists, behind the knees, behind the ears on the mastoid bone or on the back of the neck.

Anti-anxiety blend– This is a great blend for your home diffuser, but if you’re on the go you can also mix it with carrier oil and apply it to the back of your neck to provide instant relief from anxiety – 2 drops frankincense, 3 drops lavender, 2 drops bergamot

Uplifting pick me up– 1 drop orange, 3 drops grapefruit, 1 drop peppermint

if you aren’t interested in making your own blend, a great choice is to choose one of the many pre-made essential oil blends for anxiety from doTERRA Balance that creates a sense of calm and well-being. And contains grounding wood oils with Frankincense and Blue Tansy. Blue Tansy’s scent helps uplift mood, while Frankincense promotes feelings of peace and relaxation. 

Cheer is another helpful product for anxious feelings. This blend was designed to counteract negative emotions while promoting feelings of optimism. 

I also like doTERRA’s Peace Blend or their Serenity Blend.

The Peace essential oil blend for anxiousness includes: Vetiver, Lavender, Ylang Ylang, Frankincense, Clary Sage, Marjoram, Labdanum, Spearmint

Serenity blend includes: Lavender, Cedarwood, Ho Wood Leaf, Ylang Ylang, Marjoram, Roman Chamomile, Vetiver, Vanilla, Hawaiian Sandalwood

5. Bach Flower Remedies

Edward Bach, a medical doctor and homeopath, created these remedies in the early 1900s. Homeopathy is the belief that the body can cure itself. It uses small amounts of natural substances like plants and minerals to treat the body or mind. The idea behind Bach flower remedies is similar to homeopathy working on the emotions.

Bach believed that healing negative emotions helps the body heal itself. 

Rescue Remedy – helps to provide better emotional balance and fast, convenient relief from everyday stress. It contains five flower essences: Rock Rose to alleviate terror and panic, Impatiens to mollify irritation and impatience, Clematis to combat inattentiveness, Star of Bethlehem to ease shock, and Cherry Plum to calm irrational thoughts. it 

If things are quite bad, or you just know that you need further help, then there may be a great deal of benefit to you to go to find a good herbalist or holistic practitioner to guide you.

To find out more about how you can manage your stress, anxiety or energy levels please contact sue@suehardman.com.

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5 Steps to Great Gut Health & Ditch The Bloat

Zinc for Skin, Hormones and Cravings

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Zinc is an essential trace element, that’s found and used by every cell throughout your body. Could this simple mineral deficiency be the cause of your health issue?

It’s estimated that around 20% of the world’s population, have sub-optimal zinc status. 

This nutrient isn’t usually in the spotlight, but your body’s performance wouldn’t be nearly as harmonious without it.

Why is Zinc So Important?

It is important for the functioning of over 300 enzymes and underlies the physiology of every body system.

Zinc is one of 16 essential minerals that you need to survive. you only need small amounts of it. Anytime a nutrient is considered ‘essential’ it means your body needs it to stay healthy, you can’t produce it and therefore you must get it from your food.  

We don’t hear as much about it as we do major minerals—like iron, sodium, potassium, calcium and magnesium—which your body uses in larger amounts. But your body relies on zinc for growth, maintenance, and numerous biological functions – skin health, immunity, growth hormones, and more, so it’s definitely worth keeping tabs on your intake.

Someone I know told me that when she addressed her zinc deficiency, within days, her energy and sleep returned to normal.

What are the signs that you might not be getting enough zinc?

  • A weak immune system (frequent and/or long colds), poor wound healing
  • GI issues – Diarrhea, low stomach acid production, gut wall barrier function
  • Hair loss
  • Hormonal imbalance (PMS, hypothyroid, low progesterone, infertility, low libido)
  • Fatigue or Brain fog
  • Changes in taste & smell
  • Slow growth in early years
  • Low mood, memory, concentration
  • Anxiety and depression 


Incredible Benefits of Zinc

Your body uses zinc in numerous ways, here are some of the key areas:

1. Significantly boosts your immune systemand helps to fight off viruses and bacteria. 

the link between gut and allergies

It’s essential for the normal development of your immune cells, zinc supplements can be used in SOS moments to reduce the duration of a cold. It also supports the function of the enzyme superoxide dismutase (SOD) that protects your cells from oxidative damage caused by exposure to environmental toxins.

2. It can help your skinand plays a key role in cuts and scrapes healing properly —in fact, it’s involved with every stage of the process, tissue renewal to scar formation. If it takes a while for your cuts, scrapes, and burns to heal, you may want to take a look at your zinc intake. Acne sufferers – studies have found that certain forms of the mineral can soothe breakouts.  

3. Zinc may help keep your vision healthy as you age. Several studies have found that supplementing with zinc can help protect you against advanced age-related macular degeneration. This is a condition that can lead to vision loss, and it’s most common in those over 50. 

4. Zinc keeps your blood sugar stable and plays a role in the synthesis, storage, and release of insulin in your pancreas. So, a zinc deficiency could negatively affect your insulin levels, which can lead to negative changes in appetite and blood sugar levels. 

5. It keeps your digestion running smoothly. Zinc acts as a co-factor in a lot of gut activities  – like helping your body to properly digest food(stomach acid production), absorb nutrients and may improve your gut wall integrity.

You may mistake symptoms like nausea, vomiting, or diarrhoea for something like a gluten intolerance. Zinc deficiency is related to digestive problems like diarrhoeaand supplementation has been shown to reduce the duration of acute diarrhoea.

6. It could help reduce inflammation: Some researchers believe that low zinc levels are associated with systemic inflammation, a condition that’s linked with everything from heart disease to cancer. 

I have written before about how inflammation is increasingly thought to be a significant contributor to many chronic illnesses—from cancer, heart disease, autoimmune disorders and Type 2 diabetes—more so as we get older.

Chronic, low-grade inflammation is worsened by excessive fat around the middle, poor diet, lack of exercise – all the usual lifestyle factors.

Zinc is one of the body’s natural anti-inflammatories, however it is susceptible to malabsorption, particularly as we grow older, leading to deficiency. 

7. Zinc benefits both male and female hormonal health, you need sufficient levels of zinc for your body to create hormones. and to maintain proper hormone balance. 

Boosting fertility, as it plays an important role in increasing testosterone naturally, and is involved in the creation and release of eggs within and from the ovaries.

Research has found that zinc levels are directly associated with the following hormones, 

  • Testosterone 
  • Growth hormone
  • Thyroid hormones – T3 & T4
  • Oestrogen
  • Progesterone

 If your levels are too high or too low it can cause problems with menstruation, mood swings, early menopause, thyroid and infertility.
8. When you’re under stress, whether emotional (e.g. work) or physical (e.g. trauma, overtraining), you’re at risk of using up zinc more quickly than you’re able to replenish it, and become more vulnerable to infection, as well as other health issues, such as depression.

Zinc manufactures enzymes which are required for serotonin (the happy hormone) production and is also involved in the synthesis of a neurotransmitter called GABA that calms down your nervous responses.

In particular it reduces the activity of beta waves in your brain, this allows more analytical thinking. 
Studies have shown that zinc levels are low in patients who are anxious or depressed.

Zinc also ….

  • Helps to create DNA in every cell
  • Is essential during growth and development in babies and children.
  • Provides building blocks for enzymes needed in a healthy metabolism.
  • Supports protein synthesis.
  • Allows you to smell and taste. 
  • Can combat high blood pressure.
  • Boosts athletic performance through improved muscle repair.


Who may be at risk of a low zinc status:

  • Vegans and vegetarians are susceptible, as plant foods are less abundant in zinc than animal protein. Plants are often rich in a substance called phytic acid that inhibits the absorption of minerals.
  • Poor absorption – amongst those with digestive conditions (e.g. inflammatory bowel disease) and diarrhea.
  • Low stomach acid levels driven by ageing and stomach acid lowering medications, result in poor zinc absorption. The elderly, are most susceptible be the reason why they are at high risk of a zinc deficiency and immune issues.
  • High usage of zinc – due to high stress, or pregnancy, breastfeeding, high alcohol intake, and chronic use of other ‘zinc-depleting’ medications such as diuretics.

How Do You Increase Your Zinc Status?

Zinc is found in animal protein, especially red meat, turkey, oysters, and shrimp. 

Plant foods also provide zinc – pulses, legumes, nuts, and seeds i.e. cashews, pumpkin seeds, beans, lentils, quinoa and eggs. To improve the absorption of zinc from phytate-rich plant foods such as pulses, grains, nuts and seeds – soak, ferment, or sprout them, this will help to reduce the phytate content.

Support your ability to handle stress by practicing a daily relaxation technique, increase your intake of calming herbs, nutrients – like B Vitamins, magnesium, passiflora and L-theanine. Using calming essential oils – lavender, clary sage and bergamot.

Support your digestion and absorption – with mindful eating, probiotics and digestive enzyme supplementation.

Consider daily zinc supplementation, especially if you are vegan, vegetarian, pregnant, breastfeeding, and for children as well, and seek the advice of a professional for tailored advice according to your unique health needs. Zinc supplementation has been shown to be beneficial for a wide range of clinical scenarios.

Improving your zinc status may well be the missing link to your path to optimum health.