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A Healthy Digestive System affects way more than you think

June 15, 2021 By Sue


If you’ve a health problem then the root cause could be in your digestive system or ‘gut’, yes your gut!

What does the gut have to do with your mood?


manage dysbiosis

Your gut, aka "inside your belly", has been proven to be your bodies literal "second brain". For years, the medical world has been trying to figure out what causes our moods to change and what causes common problems that most of us face like stress, anxiety, and even depression. These are common problems, and we know they are linked to serotonin, but did you know that 95% of serotonin isn't even produced in the brain? 

Serotonin is actually produced in the gut.

What we eat is directly related to our emotional health. Our gut consists of bacteria and we need those bacteria to have a healthy balance or the rest of us will not be balanced including our mood. Your gut and your brain work together, so if one is out of balance the other will be also. 

Have you ever had an upset stomach because your mind was stressed? Well, think about it, if it works one way it works both ways. There have been many scientific studies that have linked mood problems to gut problems and vice versa. 

Is your gut balanced with good bacteria? That is the recipe for a healthy gut and a healthy mood. The best way to make sure your body has healthy bacteria for your gut is to feed your gut healthy bacteria. Some symptoms of an unhealthy gut include gas, bloating, nausea, sugar cravings, and more. 

What you may not realise is that there are many seemingly unrelated health issues (often not recognised by doctors) that are linked to your gut health, such as:-

the cause of your weight gain, eczema, acne, arthritis, allergies, autoimmune disease, rashes, chronic fatigue, mood disorders, dementia, cancer, hormone imbalances and more. 

So having a healthy gut can mean a lot more than being free of bloating or heartburn! 

 It’s absolutely crucial to your health and is connected to everything that happens in your body. Treating the ‘gut’ is where you may need to start ‘fixing’ a health problem, it’s where I always start.

 Digestive disorders are extremely common and include irritable bowel syndrome, constipation, diarrhoea, heartburn, reflux, gas, plus more…..

 Having a healthy gut is absolutely essential if you want to achieve optimum health.

 Why is your gut is so important?   

Your gut has BIG JOB, and it’s way more complex than a single tube running from one end to the other, like the fact that about 75% of your immune system is in your digestive tract.

 Your entire immune system is only protected from the outside world (toxins, viruses etc.) by a very thin and fragile lining – only one cell thick. If the delicate lining of the gut is damaged and the barrier penetrated, your immune system goes onto high alert to ‘fight’ these foreign particles, this is what can make you allergic to foods, easily sick and produces inflammation.

 Your gut also has an ecosystem of its own, with billions of essential bacteria that digest food, regulate hormones, remove toxins and produce vitamins to keep you healthy. If this ecosystem goes out of balance with too many of the wrong kind of bacteria, like parasites and yeasts, you may have what is known as dysbiosis.

 Your digestive system is sometimes referred to as your second brain it’s also created out of the same type of tissue and has more neurotransmitters than your brain. Messages constantly travel back and forth between your gut-brain and the brain in your head, any disruption to these messages will affect your health.

 Neuroscience shows promising research in an area called ‘brain-gut’ interaction. indicating that our ‘gut instinct’ is a physical reality based on an intricate system of feedback, originating in the digestive region. Chronic stress (and other negative emotions like anger, anxiety and sadness) can trigger symptoms and disease in your gut.

 As Harvard researchers explain: the connection works both ways, meaning that while stress can cause gut problems, gut problems can also wreak havoc on your emotions.

 If your gut is not eliminating efficiently and if you’re not very ‘regular’ then toxins produced by your body build up and as you can imagine it’s going to impact your health.

 You may be able to change your chronic symptoms, simply by fixing your digestion.

 9 Essential Questions To Help You Get Your Gut Healthy: 

  1. Are you eating enough fibre? Like vegetables, beans, nuts, seeds and whole grains.
  2. Do you have any food sensitivities? These are usually caused by gluten, dairy, yeast, corn, soy and eggs.
  3. Are there any irregularities in your gut? Wind, bloating, loose stools, discomfort, constipation-check for parasites, bacteria and yeast.
  4. Have you had any antibiotics? You may need to repopulate your gut with good bacteria.
  5. Do you need to boost your digestive enzymes? You may need digestive enzymes to convert food to what your body needs.
  6. Do you need to rebalance your gut bacteria? Take probiotic supplements.
  7. Do you have inflammation in your gut? You may need omega-3 to reduce any inflammation.
  8. Has your gut lining been compromised? You can heal your gut lining using healing nutrients.
  9. Are you often stressed or anxious?

Getting your digestion back to normal can be done and it’s essential if you want to achieve vibrant health. 

Is it possible that something like eczema starts in the gut?  Yes, if there is a leaky gut – when the one-cell lining has been compromised and food particles enter the blood stream, the body reacts as if it’s fighting foreign invaders. 

Possible solutions – take probiotics and glutamine to rebalance the ecosystem and heal the lining of the digestive system, this will prevent food particles from going where they shouldn’t. 

Probiotics can be in pill form, or you can get them right through your diet. Excellent sources of probiotics include kefir and fermented or cultured foods and beverages. 

 Keeping a healthy gut in check will help you to digest food properly, absorb vital nutrients, and maintain a healthy state of mind aka your mood. 

 What steps have you taken to fix your digestion? How have they worked? Work on the inner tube of your body using the steps above and watch as your symptoms stat to disappear.

As a Naturopath I can help you address your digestive issues that may be affecting the quality of your life, formulating a personalised treatment plan to suit each person depending on their needs. 

To get the support you need to manage your weight, hormones, skin, digestive issues, stress, anxiety or energy levels please contact [email protected]

You can make use of my Complimentary 15 minute phone call to get your questions answered.

Filed Under: blog

The Danger of Belly Fat & Stress Hormones

February 16, 2021 By admin

What is belly fat?

The stomach muscle covers the midsection of your body, and connect to your pelvis. If you’ve a pad of excess fat covering the muscle, it is known as belly fat, and it’s called visceral fat.

Visceral fat, or belly fat, extends deep into your abdomen, and is close to your internal organs, such as the heart, stomach and liver.

Visceral fat is different to the subcutaneous fat which lies just under the skin, and is far more dangerous. It is made up large fat cells which can grow pack into the spaces between the organs, and results in a negative effect on how they function. This can have a serious effect on your health.

It’s not only fat people who have belly fat, there are factors which show that thin people get it as well i.e. ‘Skinny Fat’.

Essentially though, you need some belly fat to cushion your organs in case of a bump or fall. It’s only when it is alarmingly expanded that you need to take action!

What causes belly fat?

There are many causes of belly fat, most of them directly related to your diet and lifestyle. Here are some of the reasons for the increase in belly fat:

  • Excessive intake of sugary and refined foods such as cakes, candies, sweets, rolls and cookies.
  • Nutrient-poor processed foods and carbohydrates which are not able to be processed by the liver, and end up being stored as fat.
  • Heavy alcohol consumption is linked to excess belly fat.
  • Inactivity and a sedentary lifestyle plays a huge part in obesity, including the dangerous belly fat.

Embracing a healthy eating plan can help prevent belly fat from developing, and fat burning foods like nuts, eggs, lean meat, peppers, leafy greens will help. 


How hormones are linked to belly fat. 

If you have extra belly fat it can indicate that you have an imbalance in the following hormones:

  • Cortisol - is a hormone which is essential to survival. It is produced in the adrenal glands and dictates how energy is used, control of blood pressure, and promotes the metabolism of carbohydrates and fats. It also helps your body mount a response to stressful situations.Undue stress results in an over-production in response to the stress, which leads to cravings for sugary, fatty comfort foods. This extra food is stored as fat, especially round your abdomen.

  • Oestrogen. Too much oestrogen is a major cause of belly fat, and studies have shown that it affects both men and women. Excess abdominal fat in men increases the conversion of testosterone to oestrogen, and as the oestrogen levels rise, the belly fat increases.This gives rise to a vicious circle as testosterone levels drop lower than normal, leading to increased stress, increased cortisol production, more cravings and more belly fat.

The dangers of belly fat.

Researchers at the American Diabetes Association revealed that visceral fat is just not there in an inactive state. It in fact produces toxins, among which are chemicals called cytokines, which increase your risk of heart disease. The cytokines also make the system less sensitive to insulin, which could lead to the development of diabetes.

Studies at the Massachusetts General Hospital reported that visceral, or belly fat, is one of five components of a metabolic syndrome which increases the risk of the following conditions:

  • Stroke and heart disease.
  • Brain problems such as depression and dementia.
  • High blood pressure and possible hardening of the arteries.
  • Promotes the development of triglycerides and LDL (bad) cholesterol in the blood.
  •  Leads to poor blood sugar control which can lead to diabetes.
  • Causes inflammation in the body which increases the chances of falling prey to diseases.
  • The inflammation may also aggravate arthritis, and lead to other bone problems.

Some ways to help combat belly fat.

  • Get your stress levels as low as possible. Stress may lead to a spike in blood sugar, which promotes insulin resistance.
  • Get more exercise. Exercise is crucial to help combat belly fat, so commit to regular exercise to reduce the size of your midriff.
  • Cut out refined, acidic foods. The extra acid in your system which cannot be metabolised, will be deposited in your fat cells.
  • Cut down eating saturated fats which are found in fatty red meats, bacon sausages, processed meats, and cheeses. Opt for lean cuts of meat, skinless chicken, and fish such as salmon, trout, tuna and hake which are rich in omega 3.
  • Eat some good fats, because research has shown that not all fats are bad, and by adding some good fats to your diet, helps the body burn bad fat. Some foods containing healthy fats include avocado, olives, walnuts, and fatty fish.
  • Drink less alcohol which is high in calories and sugar, and leads to fat gain, often apparent in the middle and waist area.

Banishing belly fat will be good for many things.

heart health

Excessive, unsightly belly fat may also have a detrimental effect on your self-confidence, and as well as your self-esteem. Looking good again, can help rebuild positive feelings about yourself.

But the most important benefit will be the restoration of good health, and a major improvement in your general feeling of well-being.

Nip increasing belly fat in the bud by dealing with stress to prevent the super-production of the stress hormone, cortisol which is the major culprit in the development of belly fat. 

By getting your stress under control you can start to reduce your extra weight gain.

References : Harvard Medical School – Massachusetts General Hospital.
www.webmd.com/diet/features/the-truth-about-belly-fat
www.dailyburn.com/life/health/how-to-lose-bellyfat
www.doctoroz.com/article/reset-your-hormones-beat-belly-fat

 

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Filed Under: blog Tagged With: belly fat, Cinnamon, cortisol, energy, essential oil], Herbs, hormone balancing, hormones, keto, ketoforwoman, metabolism, stress, sugarbalancing, visceral fat, weight loss

Lemon to clean, detox & focus

September 28, 2020 By Sue

Lemon Water & Lemon Oil 

The History Lemons

Lemons originated in the North West region of India over 2,500 years ago. Drinking lemon water is a morning ritual rooted in the ancient science of Ayurveda which used lemon water to help loosen “ama”, or toxins, and to stimulate digestion.

The Ancient Greeks used lemons to preserve food and purify water. 

Lemons were then later introduced into Spain, then North Africa, then later to wider Europe, and then, in 1493, brought by Christopher Columbus in seed form to the Americas.

Probably most famously, in 1747 Scottish physician James Lind used lemons and lemon water to treat scurvy amongst sailors suffering from Vitamin C deficiency (even though Vitamin C was not the known cause at the time).

One of the best things you can do is drink lemon juice and water, and it’s far easier than making that celery juice.

It might just be the simplest, cheapest, and fastest morning ritual you can do for your long-term health (and waistline). Both Lemon or Lime Water both offer powerful benefits of drinking first thing in the morning.

Lemon Water

Is a gentle yet effective way to support and detox your liver, kidneys, and colon, and help to alkalise your body. It assists in breaking up mucus and provides energy via enzymes, vitamin C, potassium, and trace minerals.  Use fresh, ripe lemons, not prepared lemon juice. Make lemon water simply by squeezing the juice of ½ a lemon into a glass of water.

Flush Out Toxins & Stimulate Your Liver

While you’re sleeping your liver is collecting toxins for release the next day. Drinking lemon water in the morning helps to support the liver function and to flush out toxins whilst also giving the liver the hydration it needs to operate more efficiently. Two birds, one stone.

Animal studies show citric acid (Vitamin C) helps to protect liver function and prevent oxidative damage helping to support your liver’s role in detoxification.

Lemons (and limes) contain micro mineral salts which help protect your liver’s immune system.

Drinking lemon juice and water helps to loosen and disperse the fat cells within the liver because of the special combination of vitamin C and calcium present in lemons and limes, which bind together and enter into the liver.

For Glowing Skin & Anti-Aging

Lemons contain the antioxidant Vitamin C, that helps reduce free radical damage for fresh looking skin and slowing down the aging process. Vitamin C, helps the body to produce collagen, essential to smoothing out fine lines on the face.

In the, The American Journal of Clinical Nutrition research suggests that regularly consuming vitamin C leads to younger looking skin with fewer wrinkles. 

Helps To Hydrate, Alkalise & Balance Your PH

Adding freshly squeezed lemon juice to water, helps water to travel more deeply into your tissues and cells and carry the essential nutrients and compounds you need in order to thrive.

According to the acid / alkaline theory of health, our modern diet contains too many acid-forming foods (sugar, dairy, meat, refined carbohydrates, chemical additives etc..) and not enough alkaline forming foods (greens, vegetables, low sugar fruits, etc..) which can result in a net ‘acid’ environment in the blood.

When examined under a microscope, the cells of an acidic blood sample are said to be thick, sticky, and do not operate with efficiency. They don’t carry oxygen as well, they lose some of their electric charge, and appear to become less efficient at eliminating waste and taking on nutrients. This may lead to depleted immunity and increased illness or disease.

Research is starting to show how an alkaline diet may be beneficial for relieving chronic pain, boosting bone health, and protecting against disease and how an alkaline diet could enhance cancer treatment effectiveness. 

The solution? Eat more alkaline foods (and relax more). Turns out that lemon water, although considered acidic, actually has an alkalising effect on the body, helping to balance your body’s pH and optimise overall health.

Drinking lemon juice in water can break down the enamel on your teeth over time. This is easy to overcome, however, by simply drinking a small amount of fresh water after your lemon water or by using a straw.

Why use Lemon essential oil?

Lemon essential oil contains “d-limonene”, key to lemon essential oil’s healing power, extracted from the lemon rind and the richest sources of d-limonene, this is found in all of the citrus essential oils.

?? Lemon ?? essential oil is a widely used and known for its cleansing attributes. Limonene and b-pinene are two main components that give this volatile oil its cleansing properties.


Study’s show that it supports immunity.

This is one essential oil that I use every single day. It’s a powerful detoxification oil that I add to my water throughout the day. 

This super versatile oil also boost immunity and supports digestive function. This one oil is considered a Swiss-Army-knife oil and can boost your health in many different ways:-

Here Are the Top Benefits for Lemon Essential Oil:

  • Supports digestive function, reverses liver and pancreas damage
  • Boosts immunity and cleanses the body
  • Improves mood, decrease anxiety, promote restful sleep
  • Contains powerful antioxidant properties for weight loss
  • Offers non-toxic green cleaning abilities
  • Acts as a food preservative

To give you something you can use TODAY, here’s are of some the most practical recipes for lemon oil...

CAUTIONARY NOTE: Do Not Ingest Just Any Essential Oils UNLESS they are PURE and approved for internal use.

Apple Cider Vinegar Tea DIY Recipe - Supports Weight Loss

Promotes healthy digestion, boosts immunity, helps detoxify your body, enhances energy

Ingredients: 

  • 10oz Hot Water
  • 1/2 Tbl honey (preferably local)
  • 1/2 Tbl Organic Apple Cider vinegar
  • 1 drop doTerra Slim & sassy essential oil 
  • 1 drop doTerra Lemon essential oil 
  • Fresh grated ginger

Mix all together and enjoy hot or cold. It also tastes great without the ginger if preferred.

Helps To Boost Your Mood in your diffuser 

Move over coffee… or have it after your lemon water! the scent alone of a lemon (we’ve all seen the rind emit a soothing lemon-scented mist when squeezed) has been shown to improve mood and reduce stress.

Lemon essential oil has the same effects! A single drop smells like an entire sliced Lemon, and if you put from 6 to 10 drops in your diffuser, it can fill the air in your kitchen with that bright, inspiring aroma. 

The negative emotions that lemon support the mental & emotional fields of adults and kids alike.


Move From feeling:
Confused to....       clarity
Unfocused to....    focused
Guilty to .....             happy 
Disengaged to.  energised

Diffuse or breathe in, apply to wrists or temples, take 1-2 drops under the tongue, in a capsule or in water.

For Seasonal Discomfort

By combining Lemon, Lavender, and Peppermint essential oils, you can ease the suffering from seasonla disordes and discomfort.

doTerra LEMON essential oil naturally clears the nasal passages and rids your body of unwanted toxins. 

doTerra LAVENDER essential oil works as a powerful, natural antihistamine to relieve itch and swelling from environmental irritants while calming and soothing your mind and body. Win-win!

doTerra PEPPERMINT essential oil opens up airways, allowing you to breathe more freely and clearly while giving you a boost of natural energy without relying on caffeine. (Spearmint essential oil can be easily subbed in for kiddos under age 11 who may not do well with the high menthol content in Peppermint

Here’s a quick recipe that’s age specific (for safety!) to get you started:

 THE Seasonal Discomfort Essential  Blend Recipe
10 mL rollerball bottle

1-5 Years Old
 (2% Dilution)

  • 2 drops Lavender
  • 1 drop Lemon
  • 1 drop Spearmint
  • Fractionated coconut oil (FCO)

6-11 Years Old (5% Dilution)

  • 5 drops Lavender
  • 3 drops Lemon
  • 2 drops Spearmint
  • FCO

 12-17 Years Old (10% Dilution)

  • 7 drops Lavender
  • 7 drops Lemon
  • 6 drops Peppermint
  • FCO

For adults, a 50:50 ratio of oils or stronger to carrier can be used.

Directions: Add essential oils to rollerball bottle and top off blend with a carrier oil of choice (fractionated coconut oil is recommended). Roll the blend behind the ears and on the back of your neck; also try on the bottoms of the feet and up and down the back. 

WHY WASH YOUR FRUIT & VEG

We’ve all had to become far more conscious around removing pesticides, 'germs' and bacteria, including from the fruit and veg we’re consuming. 

Another very good reason to wash your fresh food thoroughly is to remove any pesticide residue. Simply rinsing your produce with water, will remove dirt - but it’s not going to remove oil-based pesticides.

Pesticides, if consumed play a huge role in hormone disruption, cause gut issues and weight gain (think obesogens).

If you can eat organic is optimal, if it's not  available I recommend soaking your fresh food.


Citrus oil's like lemon remove pesticides due to the monoterpenes, specifically d-limonene, which has the ability to dissolve petroleum oils among other things. Lemon and orange oils have particularly high concentrations of d-limonene.


You can either make a spray or soak you veg in water. Whatever works for you!

Food will stay fresh for longer, strawberries, raspberries, black & blueberries keep far longer in my fridge, where normally they’d waste in 2-3 days.

 Often these soft fruits go off quite quickly due to the growth of mild spores. True story!!

FRESHEN & CLEAN YOUR KITCHEN

Lemon is one of the most commonly used fragrances in store-bought cleaning products because it smells clean. Real lemon oil neutralises odours and removes the cause. 

Did you know that lemon essential oil is also anti-sticky? Use Lemon oil to get tape or sticker residue off of anything,

Lemon will also cuts grease, freshens laundry, disinfects and polishes silver.

Lemon essential oil to clean your kitchen surfaces, sponges & your cutting boards.

Cutting boards can hold onto a lot of unwelcome germs. Wash your cutting board in hot, soapy water.

Put 2 drops of Lemon essential oil directly onto the surface and use a paper towel to rub it all over. You can also your Lemon Sponge Spray on your cutting board. 

You can just put two or three drops of Lemon essential oil on your kitchen sponge and let it sit. That’s it! This is great to do overnight. Or make a sponge spray.

Lemon Sponge Spray

  • 30 ml water
  • 18 drops Lemon essential oil 

Shake before using, to disperse the Lemon essential oil in the water. Every time you’re finished using your kitchen sponge, give it a few sprays.

(Lemon essential oil may lighten the colour of some wooden or bamboo cutting boards)



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Filed Under: blog Tagged With: alkalising, allergy relief, anti-ageing, Anti-bacterial, cleanse, detox, Digestion, essential oil, glowing skin, immune system, lemon, natural cleaning, sinusitis, vitamin C, weightloss

Health Lymph Healthy Immune System

May 8, 2020 By Sue

This is one of the systems in your body that doesn’t get enough attention and it’s function is so critical - that’s your lymphatic system. 

This expansive system travels throughout your body to remove waste from every cell while helping to regulate your immune system. That is always a big deal!

 These are some of the signs you’re lymph needs more support and is congested:-

  • Cellulite, fatty deposits or lumpy skin
  • Water retention, weight gain
  • Skin problems, itchy or dry skin
  • Fatigue
  • Stiffness, muscle and joint pain
  • Constipation, bloating
  • Breast swelling during your cycle
  • Brain fog, headaches
  • Swollen glands
  • Cold hands and feet
  • Chronic sinusitis, colds, sore throats, clogged ears

What is your lymphatic system?

It includes a complex network of vessels, ducts, lymph nodes, the spleen, the thymus, the adenoids, and the tonsils. While your circulatory system takes nutrients to all your tissues, the lymphatic system helps get rid your body’s toxins and waste.

Lymph system

Your lymph vessels act like a giant drainage system for the body that needs to stay clear for it to work properly. Just like in your home if the drains your toilet or sink become clogged, or if you never took out the trash – you know what your house would smell like!

This is an analogy for what happens if your lymph becomes stagnant

Stagnant lymph flow leads to waste and toxin build-up, weakening your immunity and may lead to variety of health issues. Your lymph is also full of white blood cells to help fight infection, and it's critical for strong immunity.

Your lymph needs to flow freely like a river

River

The lymph tackles toxins that are introduced to the body from both external means (food, air, personal care products, water) as well as internal ones (damaged proteins and cellular/metabolic waste), making it a key detoxification pathway. Once the toxins enter the bloodstream, they are purified through the largest lymphatic tissue in the body, the spleen.

 Your diet can affect your lymph and essentially ‘clog’ it up. Certain foods are what we refer to as mucus causing and don’t do your immune system any good. These foods, and it’s different for different people, can cause you to look more swollen, you can be fit and slim and still have saggy skin over your kneecaps and below your bra. This is your body holding onto toxins, when your lymph is clogged and not flowing freely.

What you don’t eliminate you’ll accumulate ... and where does it go?

Of all the body's 7 channels of elimination: the liver, lungs, colon, kidneys, blood, skin, and lymphatic system, the lymph is the most critical. It represents 75% of your total body volume and is made up of about 95% water, your blood accounts for 25% of your body's fluids. 

Most of us don’t realise that the spleen is our main immune defense, fighting infection, holding a reserve of red and white blood cells and destroying worn-out red blood cells in the body.

If you’re taking care of your lymphatic system, you may also start to notice that you retain less water/ lose weight, fewer aches/ pains, your skin clears up, and you’ll have more energy.

 What are all the functions of your lymph fluid?

  • Filters bacteria, foreign materials, toxins and harmful substances
  • Drains excess fluid from tissues and cells into the bloodstream to prevent water retention, swelling & inflammation
  • Transports proteins back into the blood supply
  • Produces antibodies to fight bacteria
  • Absorbs fat from intestines and transports it back to the liver

How does your lymph get congested?

Chronic stress - when you are under stress, your body creates stress-fighting hormones and inflammation. When your body is fighting inflammation and pathogens, your body is creating more and more white blood cells to counteract this. As a result, your lymph nodes can start filling up, backing up the whole lymph system, and create swelling.

erase stress

Digestive imbalances - may irritate the intestinal villi, most of your lymphatic system surrounds your gut with the Gut Associated Lymphatic Tissues (GALT). Hence your gut health and the health of the intestinal villi is essential for lymph flow, detoxification, and immunity.

Nutrient deficiencies – such as iodine, magnesium and vitamin C are important to mitigate the harmful effects of environmental toxins and to support your lymph system in protecting your body. 

Mg food

Dehydration and a of lack physical activity can result in lymph fluid slowing down. Your lymph system relies on pressure from muscle movement and breathing to move fluids around. Lacking this pressure due to a sedentary lifestyle or chronic dehydration may slow and congest your lymph system.

 How does the lymph system work?

It moves slowly like a sloth. The lymph fluids (which collect cellular wastes) flow to the lymph vessels, and then on to the lymph nodes and then on to the body's eliminative organs (kidneys, colon, lungs and skin) for the elimination of wastes. 

What are lymph nodes? 

Your body has 600-700 lymph nodes throughout your body i.e. tonsils, adenoids and appendix. All cellular wastes and damaged cells must go into the lymph nodes where they are broken down and neutralised before they are eliminated. 

What are the physical symptoms of accumulated cellular acid wastes? 

 A clogged lymphatic system could lead to - cellulite, oedema (fluid retention), chronic pain, sinusitis, swollen glands, eczema, arthritis, sinus and ear infections; throat problems, colds and pneumonia.

 If you are experiencing symptoms of lymph congestion, you may benefit from trying some natural ways to stimulate your lymph system. Here are nine ways to help boost a healthy lymph flow. 

 1. Exercise and move.

Your lymphatic system doesn't have a pump, so it absolutely needs movement in the form of exercise to get it going. Unlike the circulatory system, which depends on your heart, the. You may have noticed that your legs are more swollen if you sit all the time - that's your lymph. 

 Get up, move, and stretch. One of my favourite ways and it’s so beneficial for your lymph system is to use a rebounder. I wrote an article on this – you can read about it here. 

Move your lymph

2. Try deep breathing.

A great way to move your lymph is deep, slow breathing. The lymph collectors are sitting right under the sternum, do some breathing exercises every day. Deep breathing can promote intrathoracic pressure to improve the oxygen supply to your cells. 

 Your rib cage is a major lymphatic pump that is necessary for healthy lymphatic flow. Try yoga, breathe work and aerobic exercise.

 3. Alkalise

Living an acidic lifestyle is the biggest contributor to a stagnant, dehydrated lymphatic system. Start your day with a glass of warm lemon water immediately after waking. This helps to clear your digestive tract of any stagnation, that has accumulated overnight, it will also alkalise your system. Lemons are alkaline!

An acidic lifestyle includes eating acidic foods - processed, dairy, animal proteins, fried foods, coffee, alcohol, soda, energy and sports drinks. Other acidic lifestyle contributors are smoking, drugs and emotional stresses. 

When you stop eating acidic, mucus-forming foods and start cleaning your body out with alkaline, whole living foods you will have a more robust internal environment which will improve your immune system so you will not be as susceptible to infections.

Going on an elimination diet in which you focus on gluten-free grains (quinoa, millet, amaranth, buckwheat), seeds (pumpkin, sunflower, sesame), and fresh organic vegetables and fruits will help you detox and clean out your lymphatic system in just two to three months.

4. Hydrate. 

Proper hydration improves your skin’s health and helps reduce the appearance of cellulite, wrinkles, and blemishes. 

4. Dry Skin Brushing.

Dry brushing your body before you go in the shower! Sounds odd I know, but it gets your circulation going and removes dead skin cells with toxins that clog the lymph. It will leave your skin soft, renewed, and invigorated. 

This simple technique has been around for more than 5,000 years, making it one of the longest-standing traditions for natural health. Ayurvedic practitioners sometimes refer to it as garshana, and it is often used to promote better blood circulation at the start of the day. 

The simple act of pampering your skin with a natural bristle body brush takes only a few minutes, but it helps with many different conditions by: 

Moving lymph, Increasing energy, Improving cellulite and supporting the body’s ability to detox

slim n sassy

7. Take hot baths.

 Fill a steaming bathtub with two cups of Epsom salt (make sure there are no added ingredients like artificial fragrances, flavours, or colours) and a half-cup of baking soda—this is very detoxifying and supplies your body with magnesium—it also helps with deep sleep! 

It also assists the lymph with clearing out toxins and rejuvenating cells.

 8. Use essential oils.

 Essential oils are great to use in the bath or massage on the legs and arms mixed with calendula oil or St. John's wort oil. Calendula is great for breaking up lymph stagnation—the massage oil or drinking the tea.

 It's important to combine essential oils with a "carrier" oil so they can penetrate the skin. Make sure you use quality brands to ensure their purity. The brand I use for our family is doTerra,

 Here are some great essential oils for lymph cleansing in particular—blend a few drops with a carrier oil like jojoba oil and rub in the inner and outer thigh, around the knees, near the armpits, and on the abdomen in a clockwise motion:

  • Slim ‘n Sassy – Grapefruit Peel: provides cleansing and detoxifying benefits/ Lemon Peel: acts as a natural cleanser and aids digestion/ Peppermint leaves: helps manage hunger cravings / Ginger Root: may help support healthy digestion / Cinnamon Bark: supports healthy metabolic function
  • Black pepper
  • Helichrysum
  • Cypress
  • Lemon grass

8. Herbal Medicine

 Many herbs are effective in improving lymphatic health, by either increasing the flow of lymphatic and drainage or improving the clearance of toxins. 

 Red clover, Cleavers or goosegrass, has been used for centuries and considered one of the best tonics to stimulate and help drain the lymphatic system. 

 Coming from the Ayurvedic tradition is manjistha, by detoxifying the tissue and supporting lymph flow. Bupleurum is used in traditional Chinese medicine.

 I like to make up a Herbal Tonic for clients called Lymphosise alongside other remedies.

 9. Lymphatic massage

 This is a special form of massage that specifically targets the flow of lymph in the body. It uses light pressure and rhythmic circular movements to stimulate the lymph, encouraging its movement towards the heart for the drainage of fluid and waste. 

 Lymphatic massage moves stagnant lymph back into circulation and mobilises toxins to support clearance, lessening the burden on the lymphatic system.

Conclusion

Your lymphatic system is crucial for your immune system and for protecting you from inflammation and illness. If your lymphatic system is congested, it cannot protect you effectively and makes you prone to infections and disease. 

 Better lymphatic flow to tissues, gets more nutrients to your cells and increasing the regenerative and healing ability of your body. 

 Remember: What you do not eliminate you will accumulate so you must move your lymph! 

 Try these tips for two to three months for a full lymph clearing and a whole new level of health, energy, and radiance.

To get you on track with a healthy diet try the 3 day easy to follow meal plan designed to give your digestive system a break.

3 day Beat The Bloat


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

CLICK HERE


 

https://suehardman.com/reduce-belly-bloat-in-5-steps/

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Improve Your Memory & Focus with Natural Nootropics

February 5, 2020 By admin

 

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 [email protected].

If you haven’t signed up for my regular updates and newsletter, you can grab a copy my free gifts here –


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5 Steps to Great Gut Health & Ditch The Bloat

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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

October 24, 2019 By Sue

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 [email protected]

 

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

Filed Under: blog Tagged With: adrenals, anti-inflammatory, belly fat, constipation, energy, fatigue, functional testing, Gut health, hair los, heart health, hormone imbalances, hormones, insomnia, low sex drive, menopause, metabolism, PMS, poor circulation, Stress lowering, thyroid, underachieve thyroid, underactive thyroid, weight gain, Womans health

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