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Sue Hardman

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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.

To B or B6; the importance of Vitamin B6 for energy and hormones

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To B or not to B6
​
It might be old news but could you be missing this nutrient. 

If you don’t remember your dreams, you’re not alone. This can be a pretty revealing symptom, of a vitamin B6 deficiency.

In fact there’s quite a few signs that you might be deficient in this vitamin. Be sure to check the list below, as it’s mostly an easy fix.

Like if you’re moody, tired or hormonal or you suffer from water retention, low stomach acid (acid reflux), you lack energy, have anaemia, spasms, headaches or nausea. 
 
You might also have skin rashes, sore cracked lips, a glossy painful tongue, changes in your mood and a poor immune system.

Vitamin B6 can also help with:

  • Carpal Tunnel Syndrome
  • PMS
  • Menopause
  • Fatigue
  • Depression
  • Cheilosis (inflammation and cracking of the corners of the mouth)

 
It’s fairly easy to become depleted due to stress and there's plenty of that around, along with  high alcohol consumption and a poor diet.

Why is B6 so important? 
 
The B Vitamins are powerful and essential for you to stay healthy, sharp, energetic, balanced, and play they a huge role in the liver detoxification process.
 
Vitamin B6 is fascinating: It’s involved in more bodily functions than any other single nutrient; affecting both mental and physical outlook.
 
Sufficient levels of B6 keep your liver functioning optimally by promoting the proper flow of fat and bile to and from the liver.
 
B6 also has one of the most dramatic mood-elevating effects of all the B vitamins. It activates many enzymes and aids B12 absorption.
 
Dopamine and serotonin are neurotransmitters and both require B6 in the conversion process. They, in turn, help to support and balance your moods, give you a positive mental outlook, and a healthy response to occasional stress.  B6 can help to correct your brain metabolism dysfunctions that cause depression, and maintain a healthy nervous system. 
 
B6 binds to oestrogen, progesterone, and testosterone, helping to detoxify excess amounts of these hormones, to help reduce your risk of hormone related cancers.
 
Additional roles for vitamin B6 include the healthy metabolism of your proteins, proper hormone signalling, and transportation of oxygen in the blood. For these reasons, adequate B6 levels may help maintain steady energy levels.
 
However, the potential vitamin B6 benefits don’t stop there. 

It acts as a natural painkiller, also enhances immunity by increasing the synthesis of antibodies used to protect the body. 

In fact, studies show that vitamin B6 benefits can also maintain healthy blood vessels, reduce symptoms of rheumatoid arthritis, prevent kidney stones and more to help maximise your health.
 
What is Vitamin B6?

Vitamin B6, or Pyridoxine, is a water-soluble vitamin that is needed for over 100 enzyme reactions in your body. 

Vitamin B6 has several derivatives that are used by your body every single day and plays a major role in everything from movement to memory to energy expenditure and blood flow.

Your body cannot produce vitamin B6, so it has to be taken in through your diet or through supplements. 
 
Vitamin B6 is present in food, however absorption may be impaired due to a decrease in kidney or liver function, poor absorption in the digestive tract (especially in Celiac Disease, IBD, or bariatric surgery), autoimmune disease, chronic alcohol dependence, or drug interactions. As a result, increased supplementation may be required.
 
Some medications that may interfere with the absorption of B6 from foods include oral contraceptives and NSAIDs (non-steroidal anti-inflammatory drugs). 
 
Foods that contain vitamin B6

Vitamin B6 is found in a wide variety of foods, with the richest sources of vitamin B6 - include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus).

Here is a handy table that show some selected food sources of vitamin B6 

Food

Milligrams (mg) per serving

Chickpeas, canned, 1 cup

          1.1

Beef liver, pan fried, 3 ounces

0.9

Tuna, yellowfin, fresh, cooked, 3 ounces

0.9

Salmon, sockeye, cooked, 3 ounces

0.6

Chicken breast, roasted, 3 ounces

0.5

Potatoes, boiled, 1 cup

0.4

Turkey, meat only, roasted, 3 ounces

0.4

Banana, 1 medium

0.4

Marinara (spaghetti) sauce, ready to serve, 1 cup

0.4

Ground beef, patty, 85% lean, broiled, 3 ounces

0.3

Waffles, plain, ready to heat, toasted, 1 waffle

0.3

Bulgur, cooked, 1 cup

0.2

Cottage cheese, 1% low-fat, 1 cup

0.2

Squash, winter, baked, ½ cup

0.2

Rice, white, long-grain, enriched, cooked, 1 cup

0.1

Nuts, mixed, dry-roasted, 1 ounce

0.1

Raisins, seedless, ½ cup

0.1

Onions, chopped, ½ cup

0.1

Spinach, frozen, chopped, boiled, ½ cup

0.1

Tofu, raw, firm, prepared with calcium sulfate, ½ cup

0.1

Watermelon, raw, 1 cup

0.1

Recommended dosage of B6

The optimal daily dose of Vitamin B6 is 25 to 50 mg. 

As magnesiumand zinc are common co-factors and needed along with B6 for multiple metabolic conversions, I recommend ensuring adequate levels of these alongside the B6.
 
What are the benefits of B6 for hormones?
 
B6 helps reduce oestrogen dominance- In phase 2 of your liver detoxification, toxins are combined with another compound that will safely escort them out of the body. Vitamin B6, along with B12, folate, and beets (root and leaves) support the methylation pathway that clears oestrogen from the body.
 
Read more about the liver here. Or, for a more comprehensive explanation of oestrogen dominance, read here
 
B6 plays a role in progesterone production– low progesterone can increase premenstrual anxiety and irritability. A study done on women with PMS were given vitamin B6 which was shown to reduce oestrogen and increase progesterone, improving their symptoms. 

Progesterone can stimulate the production of the neurotransmitter GABA, that can help relieve your PMS symptoms.
 
B6 reduces histamine, which is excitatory neurotransmitter. High histamine can contribute to PMS. Vitamin B6’s ability to raise progesterone can also help to reduce histamine levels. Oestrogen stimulates mast cells to produce more histamine, and histamine consequently stimulates the production of more oestrogen. It’s a vicious cycle which vitamin B6 may help break.
 
Vitamin B6 helps balance blood sugar -  B6 levels tend to be lower in those with Type 2 Diabetes. In a study, women were given 100 mg of vitamin B6 per day over a 2 week period which significantly improved their glucose tolerance. 
 
In summary
Whether it’s through including more vitamin B6 foods in your diet or taking a B complex to meet your daily needs, getting enough vitamin B6 is absolutely essential due to the number of benefits and vital functions vitamin B6 provides. 

Rose a woman’s healing herb – an essential in any healing toolkit

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Rose A Herbal Healer

The rose is steeped in legend and symbolism from Greek mythology, the Eastern traditions and also in Roman legends. Since those early days the rose has not only been appreciated for its beauty and perfume but also for its medicinal values.

One of the most sensuous and romantic of flowers – is used as a symbol of love in western cultures, of divine love in the church, as a food in the middle east and in skin and perfume preparations since Egyptian times.

In Ayurveda they say rose treats the heart, nerves, and lifts the spirits. It has an affinity for the blood and has a certain astringency that stops bleeding and reduces inflammation, so it’s very beneficial when there are signs of heat (in Ayurveda high Pitta in one’s constitution) – like a red tongue, agitation, hot flushes, lots of blood, irritability and emotional sensitivity.

Rose a herbal healer

The areas where I tend to find rose most beneficial, as a Naturopath and Herbalist, is for women who have issues with PMT, hormone imbalance or who  have periods that are painful, excessive or irregular, it is helpful with infertility and to increase sexual desire.

If there is an underlying anxiety, nervousness, sadness or grief the role of rose is nourishing on the nervous system. It has a calming effect on the emotions and the heart.

I would also recommend using Rose in the following situations:

– for fevers, rashes, infections, colds & flu
– as a tea to help clear heat & boost immunity
– for hyperacidity, diarrhea, excess phlegm
– rose water is an excellent cleanser used to soothe the skin
– to help with tissue repair with skin blemishes, acne, minor cuts and fine lines

How to use Rose

  • PMT or problems with your periods –  try drinking 2 -3 cups of Rose tea daily.
  • Feeling irritable or sad – add rose otto essential oil to your bath or rub it on your forehead or over your heart area. Drink the tea.
  • Red skin and acne – spray your face with Rose water after cleansing. The best toner ever!
  • Inflamed red eyes – spray rose water onto cotton pads and place over eyelids

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Oxytocin – The ‘Love Hormone’ reverses stress & lowers blood pressure

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We all know that our health is very dependent on what we eat and drink, however research also shows that we need to consider the impact of our emotions and how they affect our hormones, and therefore our health.

You may have heard about oxytocin before, it’s the hormone that is released during birth and oxytocin’s nickname – “the love hormone” – is well earned: you release this ‘cuddle hormone’ when you hug someone, cuddle your pet, do a good deed, or share a meal.

Dr David Hamilton has done a fascinating study reviewing the latest research into how kindness and compassion cause a contagious effect, from one person to the next.

The research demonstrates that kindness, compassion and affection from someone else will send a rush of oxytocin through your bloodstream, a bit like eating a handful of blueberries.

Even thinking about someone who loves us or someone we deeply care for, is enough to activate the release of oxytocin in the brain and that’s why it’s known as the feel good hormone.

What else can oxytocin do for you and why would you want more?

1. It immediately and directly lowers your blood pressure
2. It reverses the effects of stress on your body.
3. It increases a person’s friendliness and desire to connect – the idea that kindness is contagious.

So share a little kindness and affection as it can go a long way – you’ll feel good and so does the other person, pass the good feelings and improve your own health.

The effects of this natural love potion is amplified by oestrogen – one reason women tend to be more physically demonstrative than men (particularly during the high oestrogen days of the month when they’re ovulating) and are generally more affected by touch.

Oestrogen tends to decline during and after menopause, make sure you take steps to ensure you continue to benefit from this life enhancing hormone. 

If you’re hormones are all over the place perhaps these articles will help you.

A bad case of PMS or is it Perimenopause?
Part 2: Have You’re Hormones Suddenly Gone Crazy or Are You Perimenopausal?

To help you get started on your journey to better health, you can start with one of the free resources on this page. If you’re looking for help with your digestion or gut, or if you need more energy then be sure to choose the  guide to Endless Energy

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