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Why you need to balance good gut bacteria vs the bad

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manage dysbiosisLet’s start with the fact that your gut and the presence of healthy gut bacteria is linked to “the cradle of your immune system.”

There are both good bacteria and bad bacteria that live in your gut, that is often referred to as your Gut flora or your microbiome.

More and more research tells us about the importance of gut bacteria. The more we learn about the link between the health of your digestion or gut, the more clear it is that cultivating beneficial gut bacteria is critically important for all aspects of your health and well-being.

Gut bacteria has been linked to weight gain, inflammation and many other disorders, so the importance of a healthy community of bacteria in the digestive tract is very clear. Beneficial strains of good bacteria contribute to strong immune systems, maintaining healthy weight, and even our moods.

The nutritional value of your food is dependent on a healthy gut microbiome because if you can’t properly digest your food, you don’t benefit fully from the nutrients. You’re not what you eat, but rather what you digest.

Bad bacteria can cause inflammation and disease. Even autism is now being linked to undesirable gut bacteria.

The most important function of your gut is to metabolise and absorb nutrients from the food you eat, to nourish ever single cell in your body – your skin, brain, and all organs.

An upset digestive system can actually trigger or worsen acne, inflammation and rashes and can be caused by consuming too many processed foods, sugar or alcoholic drinks.

What does a balanced gut flora do for you?

Good bacteria works hard to keep the bad bacteria in your gut in check. If your gut gets out of balance and the bad bacteria outgrows or outperforms the good bacteria, then you’re more likely going to end up with gut dysbiosis, yeast, leaky gut, candida, SIBO, SIFO, and/or parasites.

 You inherited your gut microbiome at birth from your mother, as you moved through the vaginal canal (or not).

After that your diet and lifestyle become more important in their effect on your microbiome. Your microbiome consists of trillions of good bacteria/probiotics that are important for several key functions:

  • optimising your digestion
  • balances your mood, improve metal health
  • hormone balance
  • healthy weight maintenance, boosting your metabolism
  • supporting your immune system
  • synthesising vitamins K and other essential nutrients
  • helping prevent leaky gut
  • to digest fibre
  • supporting nerve function

 

NEWS FLASH! New research on how probiotics can help you lose weight. 

A 2017 Research study – women showed significant weight loss in just 3 weeks. The pre-obese and obese group lost 13.4 pounds, including 4 pounds of fat and 2.6 inches off their waist.  The “normal weight obese” group, (body fat > 30%) also saw results — they lost only 1 pound overall but 2 pounds of fat (they gained muscle). I find this really interesting!

What are the causes of your gut flora imbalances, dysbiosis (i.e more bad than good) and leaky gut?

  • Sugar
  • Stress– physical, emotional, mental.
  • Poor Sleep
  • Alcohol and smoking
  • Medications and Antibiotics!!
  • Poor Digestion of food –  increasing toxins and the load of bad bacteria in your system, fuelling the cycle.
  • Lack of exercise
  • Food Sensitivities- Even healthy food can be damaging if one is reacting to it i.e. gluten and dairy.
  • And ageing

Over time with long-term stressors, your gut immunity decreases allowing more toxins, chemicals, bacteria and even parasites to compromise the lining of the stomach and seep through to enter your bloodstream.

As your gut flora changes for the worse, your stomach lining becomes more permeable and results in what is now called – ‘leaky gut’.

 How do you know if you have dysbiosis?

  • Frequent gas or bloating
  • Brain fog, anxiety and depression
  • Food sensitivities
  • Skin issues – acne, psoriasis, eczema
  • Micronutrient deficiency
  • Chronic bad breath
  • Loose stool, diarrhoea, constipation, Irritable Bowel Syndrome (IBS)
  • Frequent “stomach bugs,” gastroenteritis, and/or food poisoning
  • History of prolonged antibiotics such as for acne or sinusitis
  • Carbohydrate intolerance, particularly after eating fibre and/or beans
  • Fatigue or low energy
  • Achy joints
  • Autoimmune conditions – Hashimoto’s, psoriasis, or multiple sclerosis
  • Sinus congestion
  • Difficulty losing weight
  • Cramping, urgency, and/or mucus in your poop once per week

If you have five or more symptoms, there is a good chance you have dysbiosis.

Using probiotics can help with overcoming dysbiosis

Dysbiosis can be tricky to diagnose and even harder to correct, and your rehab program will depend on the state of your gut and how committed you are to make changes.

Benefits of probioticsProbiotics have been shown to improve intestinal barrier function and reduce inflammation.

  • eat your probiotic-rich food such as cultured vegetables, sauerkraut, and kimchi–it’s a great way to jump start gut health repair.
  • Choosing the right probiotics
    The two most common probiotics to start balancing your microbiome are Lactobacillus acidophilus and Bifidobacteria bifidum – also very helpful for IBS.I would always suggest you take probiotics as a supplement rather than a probiotic drink. Many of theses drinks are loaded with added sugar, not good for controlling yeasts and other negative bacteria in your gut.

This is a good probiotic to start with and have recommend it to many of my clients over the years.

Click on the link to order on amazon, otherwise contact me if you live in a country without amazon to order your probiotic.

Some Research on the benefits of probiotics:

  • One of the first reports, published in 1961 by a physician Robert Siver was using lactobacilli to treat skin conditions. 300 patients who were given a probiotic and found that 80 percent of those with acne had some clinical improvement.
  • Probiotics also have the potential to protect against sun-induced damage. In one mice study, researchers found consuming probiotics provided protection from UV damage. In this study, one group of hairless mice were given oral administrated live Bifidobacterium breve strain Yakult for nine days, and another group consumed fermented milk containing the strain for 14 days. During the final four days of the study, the mice of both groups were irradiated using UV light for each day. Then, after a period of 24 hours, the skin was evaluated to determine elasticity, appearance, and interleukin-1beta levels (a marker for inflammation). The researchers found that there was a significant level of prevention through consuming the probiotics with both groups compared to a control group.
  • Probiotics have been shown to reduce systemic markers of inflammation and oxidative stress, both of which are elevated locally in those with acne.
  • Lactobacillus rhamnosus GG has been found to reduce the severity of atopic dermatitis in those with IgE-sensitive reactions
  • Lactobacillus rhamnosus TB helps with eczema.
  • Lactobacillus rhamnosus SP1 subjects who had acne consumed either LSP1 or a liquid without the probiotics. There was a 32 percent reduction in acne in the treated group, and they also had a 65 percent increase in the IGF1 and FOXO1. The placebo group experienced no changes.

Also maintaining a healthy, balanced diet rich in fibre is incredibly important in ensuring your gut stays healthy, plus drinking plenty of water, exercising regularly, getting enough sleep and trying to minimise everyday stress as much as possible.

The Gut health is also linked to…..

  • Your hormonal issues and symptoms may be linked to your gut – due to dysbiosis/Candidiasis.
  • The gut has a direct relationship with the liver as good bacteria promotes Phase I and Phase II liver detoxification and the excretion of oestrogen. Bad bacteria interfere with it.
  • Stress and high cortisol promotes dysbiosis and dysbiosis promotes high cortisol. Excess adrenal activity interferes with reproductive and thyroid hormone function
  • Then there is the direct relationship of oestrogen, progesterone and testosterone and the gut – more complex and less understood.

When you begin to replenish the friendly flora in the gut, you may feel some changes in your digestive system as the microbiome starts restoring a healthy balance. These changes are a positive shift that will bring you amazing benefits.

So now that we know all about the advantages of probiotics, what’s the next step? Probiotics come in all shapes and sizes and are made up of different “breeds” or strains, each of which can have a special benefit.

If you feel you have dysbiosis, leaky gut, skin issues, digestive troubles and want to know how you could benefit from using probiotics – please contact sue@suehardman.com

 

or book a FREE mini CONSULT, please call me on +27 72 7903125 or you can

click HERE and to book your appointment.

I’d love to chat on the phone/skype if you’re looking for more support managing your fatigue, low energy, hormonal imbalances and skin issues.

I so enjoy talking to women and helping them with their health. Please feel free to share if you have friends or family who might need help.

 

 

 

 

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5 Steps to Great Gut Health & Ditch The Bloat

 

 

 

What Do Allergies & Hayfever Have To Do With Your Gut!

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I’m sure you’re wondering, ‘how can my water eyes, running nose and sneezing be connected to my gut?the link between gut and allergies

Allergies and Hay fever – think itchy, red, puffy eyes, sniffles, endless sneezing, sinus headaches, a runny or congested nose and generally feeling miserable.

Hayfever can range from being mildly irritating – to being fairly debilitating depending on the severity of your symptoms. It’s caused by an allergic reaction to pollen produced by grasses and trees that mainly flower in the spring and summer.

Hay fever is sometimes confused with a condition called allergic rhinitis, as the symptoms are similar to hay fever but occur all year round. Common causes of allergic rhinitis include dust, hair, food allergies, pesticides, chemicals and pollution.

Many people with hay fever and allergic rhinitis almost always have a sensitivity to certain foods, the most common being wheat and dairy, but some sufferers have problems with anything from eggs to bananas

What your immune system does in an allergic reaction?

Allergies or Hayfever occurs when your immune response has gone rogue.  In an attempt to protect the body, the immune system has mistakenly identified foods, dust and pollen as harmful invaders which need to be removed.

Special immune cells present in the mucosal surfaces of your body – nose, lungs and gastrointestinal tract, detect the allergen. Your immune system will then generate IgE antibodies, which are your body’s defence in response to specific allergens.

When these antibodies are released, it creates a cascade of events that lead to a large amount of histamine being released in your body.  Histamine acts on your skin, eyes, nose, throat and lungs creating the common symptoms of hives, itchy eyes, runny nose, sneezing and coughing. From then on, if you are exposed to that allergen, an allergic response is triggered.

9 Ways To Manage Itchy, Sneezy, Wheezy & Dopey (Allergies / Hayferver Symptoms)

Immune Boosting Anti-Allergy diet To Reduce Symptoms

Introduce Friendly Foods:

  • Garlic and onions are high in the flavonoid quercetin which can help reduce the severity of allergic reactions.
  • Nettle tea helps to ease the symptoms of allergies.
  • Dairy free alternatives to cow’s milk are rice, oat and pea milk.
  • Have a freshly squeezed vegetable juice in the morning, especially beetroot, artichoke, a little garlic, ginger, apple and carrot which boosts the immune system and helps eliminate support liver function.
  • Bio-flavonoids are important protectors of mucous membranes, therefore unless you have an intolerance to these foods, eat plenty of blueberries, blackberries, strawberries, kiwi fruit and include plenty of fresh vegetables, brown rice and whole grains in your diet.
  • Up your consumption of fresh fruits and vegetables. Have at least 3 servings of fruit, a large mixed salad and 3 portions of vegetables daily. Choose local, organic produce (organic to avoid pesticide residue which is an allergen).
  • Increase intake of omega-3 fats by eating plenty of unfried, un-breaded oily fish such as anchovies, mackerel, sardines, wild or organic salmon, kippers and fresh, tuna. Also add plenty of freshly ground linseeds and pumpkin seeds to cereals, salads and soups every day.

Remove (or minimise) possible allergenic foods

One of your powerful leverage points is to identify and remove the problem foods.

  • Highly allergenic foods to also consider removing  are – wheat, gluten (rich in wheat, rye and barley) and yeast. Don’t underestimate the potent inflammatory capacity of sugar and processed foods. Via numerous mechanisms, not the least of which is increased insulin and arachidonic acid (think inflammation), sugar will drive inflammation and heighten an allergic response.
  • You may have other food intolerances due to digestive problems. Disruption in your gut enhances allergic potential.
  • Avoid alcohol – it’s a major gut disruptor which increases your allergic potential. Drink 2 litres of pure, filtered water a day.

 Restore Your Gut Microbiome

Many people with an allergy are likely to have gut dysbiosis to varying extents.

Start with a good probiotic, Lactobacillus and Bifidobacteria, primarily. Also fermented foods – sauerkraut and kimchee.

Probiotics – A study, using a combination of Lactobacillus and Bifidobacteria, published in the American Journal of Clinical Nutrition gave 173 sufferers, during hayfever season, either 2 capsules of probiotics providing 3 billion units of bacteria or identical placebos in this randomised controlled placebo trial.

At the end of 8 weeks those taking the probiotics had improved (less symptoms) by 68%, compared to the placebo group who reported 19% improvement. So, those on probiotics had improved by 49% compared to placebo. Consider taking a probiotic supplement if you have allergies or during hayfever season.

To understand your microbiome make-up a comprehensive stool analysis is important and useful for allergy patients.

Repair your gut lining integrity

Some sufferers may have long-term poor digestion, candida, or a leaky gut – this is when undigested food molecules pass through the ‘leaky’ gut wall and into the bloodstream, which can provoke an immune response.

Glutamine is an essential part of any regime designed to quickly restore the healthy mucous membranes of your gut and reduce allergic potential.

It is also a powerful nutrient for supporting proper immune function and protecting the liver, therefore it’s often an essential part of healing a leaky gut – thereby reducing your allergic potential – but for anyone experiencing allergy symptoms.

As part of a daily anti-allergy regime take 500mg. If you think you may have a leaky gut (which usually goes hand in hand with allergies), take up to 8g a day for three weeks. Drink on an empty stomach first or last thing.

 Reduce symptoms

The faster you can reduce histamine, the better.

Try sodium bicarbonate on occasion for acute flares – ¼ to ½ tsp of bicarbonate can increase pH just enough to quickly and temporarily reduce histamine release. There is a potassium bicarbonate is you need to avoid sodium.

It’s also important to remove the inhalant antigenic load as much as possible. Neti pots are a great tool for rinsing the sinuses.Air conditioners may be essential during peak allergy season for some folks.

Anxiety is common amongst allergy sufferers. Heightened stress can influence the allergic response.

Think about stress management – meditation, exercise, sufficient sleep.

 

Consider Supplementing 

 

Vitamin C– is the most important anti-allergy vitamin. It is a powerful promoter of a strong immune system, immediately calms down allergic reactions and is also anti-inflammatory.

2,000mg (2g) is optimum for most people. If you are suffering from allergic symptoms, you might want to take twice this amount on a regular basis.

Increase your vitamin C intake through food by eating plenty of fresh fruit and vegetables,

Quercetin –is a natural bioflavonoid that is said to help stabilise mast cells to keep them from releasing histamine. It is also a potent antioxidant that is said to help reduce inflammation.

Quercetin is found in red onions, apples and berries

Supplementing effective amounts may be necessary if you’re suffering with allergies.

Take 500mg three times a day if your symptoms are severe, then drop down to 500mg once a day once your reaction is under control.

MSM – has benefits for allergy sufferers. A study, 55 volunteers diagnosed with seasonal allergies were given 1,300mg of MSM twice daily for 30 days. A significant reduction in symptoms of both the upper respiratory tract (including nasal congestion) and lower respiratory tract (including cough) was seen.

As long as you’re still suffering from any allergic symptoms, or are in pain, it’s well worth supplementing MSM on a daily basis. Start with 1,000mg.

Include a B complexto support histamine removal. Think about improving tolerance reducing heighted allergic response i.e Vitamin D and vitamin A

Botanical approaches

Histamine can also be reduced and your immune system boosted by using Albizia, Baical Skullcap, Elder fowers, Eyebright, Goldenrod, Nettles, butterbur, Boswellia, Echincea, curcumin, ginger are known to reduce/inhibit the potently pro-inflammatory response.

Eyebright– contains aucubin, which decreases tissue inflammation. It is also reduces the formation of mucus reducing the runny nose and blocked sinuses.

Eyebright can be taken as a tea or tincture and also used topically (diluted) as an eyebath to improve symptoms of redness and itchiness in the eyes. If using the tea topically on the eyes make sure you strain it well to avoid getting plant particles in your eye.

Chamomile– may be known as “mother of the gut” it’s very handy to help with hay fever symptoms. Like nettle it reduces histamine and helps to stabilise mast cells. Studies have shown it to have particular benefit in reducing itchiness.

Curcumin – is the natural anti-inflammatory agent found in the spice Turmeric. A placebo controlled trial – “Curcumin alleviated nasal symptoms (sneezing and rhinorrhea) and nasal congestion through reduction of nasal airflow resistance.” said the researchers, inflammatory markers were reduced significantly.

Possible Nutritional supplements

SinuPlex– is a natural anti-inflammatory and a natural antihistamine. If you suffer in every season of allergens, you can take it every day, or as needed when your season starts is a unique blend of vitamin C, quercetin, stinging nettle root extract, bromelain, and N-acetylcysteine—designed to support healthy respiratory function.

AllerDHQ incorporates bioflavonoids, micronutrients, proteolytic enzymes, and herbs into a comprehensive formula that provides multifaceted support for individuals with immune imbalances. Dihydroquercetin is a key component in inhibits oxidation, is bioactive, and is highly absorbable. AllerDHQ supports the body’s regulating function in addressing an overactive or distressed histamine response that are sometimes brought on by the environment.

Contact me directly to order these products (sue@suehardman.com)

Specialised Herbal Complexes

Albizzia complex– Relief of the symptoms of allergies.
Traditionally used to relieve the symptoms of allergy and inflammation of the skin.

The combined action of these herbs is anti-allergic and anti-inflammatory, reducing both the allergic response and its inflammatory consequence. Albizzia has been used in Ayurvedic medicine to relieve the symptoms associated with allergy and inflammation of the respiratory tract and skin.

Eyebright Complex are primarily focused on the mucous membranes of the upper respiratory tract. This formula also contains Echinacea which provides support for the immune system. Relief of the symptoms of upper respiratory catarrh, colds, hay fever and sinusitis.

Contact me directly to order these products (sue@suehardman.com)

Make Your Own Herbal Tea Combination

Nettle & Chamomile Tea For Allergies or Hayfever Reliefchamomile for stress and digestion

  • 2 Tbsp dried Nettle
  • 2 tsp dried German Chamomile
  • 1 tsp local honey

Pour boiling water over dried leaves, steep for 5 minutes. Strain into a cup add honey.

Drink 3 cups / day

Turmeric Tea Recipe

  • 1 cup coconut milk
  • 1 cup water
  • 1 tablespoon ghee
  • 1 tablespoon honey
  • 1 teaspoon turmeric (powder or grated root)

Warm coconut milk and water in a pot for 2 minutes. Add the ghee, raw honey and turmeric, stirring occasionally,  for 2-3 minutes.

Anti-histamineTea

  • 1 stinging nettle tea bag
  • 1peppermint tea bag
  • 1/2 teaspoonground ginger (you can use slices of fresh ginger, too)

 

Place the bags into a tea cup and heat the water. Pour over the top and let steep for 5-8 minutes. Can add honey and lemon, if desired.

 Local Honey

There isn’t much scientific evidence to back this one, but there seems to be a lot of anecdotal evidence from people who have tried it. The theory is that consuming local honey from where you live will help your body adapt to the allergens in the environment there. This is supposed to work like a natural allergy “shot” and doesn’t seem to have a downside.

What to do: Consume a teaspoon or more of raw, unprocessed local honey from as close to where you actually live as possible. Do this one or more times a day to help relieve symptoms. It is often suggested to start this a month or so before allergy season.

 

We are all unique

If you want additional support for your unique problems then you’re in the right place. Naturopaths and Herbalist do not treat disease, they treat people.

As Hippocrates said, more than 2000 years ago – “it’s more important to know the person who has the disease, than the disease the person has”.

The focus of treatment is to use herbs, diet, lifestyle changes, exercise, etc to enhance your bodies vitality and innate ability to heal itself.

 

I’d Like to invite you to make use of my offer of a FREE mini CONSULT, please click HERE and to book your appointment.

I’d love to chat on the phone/skype if you’re looking for more support managing your fatigue, low energy, hormonal imbalances and skin issues.

I so enjoy talking to women and helping them with their health. Please feel free to share if you have friends or family who might need help.

Discovery The Essential Solutions to Adrenal Fatigue

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Run Down, Burnt Out or Adrenal Fatigue?

 

Get The Essential Solutions – ADD these 3 + avoid these 3

Of all the health concerns that my clients come to me with fatigue, insomnia and anxiety are the most common complaints. Many of my clients describe feeling “burnt out,” “run down” or “worn out.”

Take for example, the story of Emma. Emma is a 40 year old full-time working mom with two kids. She works a full day and had no help at home, she pretty much does everything herself!

On the weekends, between her kids’ extracurricular sports and activities, she rarely has time to relax.  When she goes on holiday, they’re more like sightseeing missions than an actual time to rest.

Initially, Emma felt like she could handle her busy, stressful life as she felt motivated and energised. But as time went by, the feeling of being able to handle things started to diminish.

Getting to sleep at night became more difficult as she often felt ‘tired but wired’. She began waking up early in the morning, around 3-4am, and found herself unable to fall back asleep. Mornings became challenging as she often woke feeling unrested, even when she did sleep 8 or 9 hours.

She started to experience blood sugar crashes. She found that she needed to eat more frequently and often craved salt and sweets. She also noticed she was starting to gain weight around her abdomen even though she hadn’t done anything to change her diet. Exercise, which once helped her feel good, now made her feel exhausted.

As things started to deteriorate, life was no longer easy to manage. Work now easily overwhelmed her and she has little energy for her family or friends.

Can you relate?

This is a common experience. What Emma has going on is Adrenal Fatigue or HPA axis dysfunction.

We know that stress causes many diseases, however doctors often dismiss the idea that adrenal fatigue and stress could have any possible links to physical fatigue and illness.

To figure out why you got here, and how you can feel better, you need to understand just how chronic stress creates adrenal imbalances, otherwise known as adrenal fatigue.

How stress creates an imbalance in your adrenal function

Your adrenal glands have many responsibilities, including responding to stress and the situations that cause it. They give us the energy and strength for “fight or flight” in crisis situations by pumping adrenaline and cortisol throughout the body to mobilise resources for this effort. It’s helped keep us alive for millennia.

There are two big problems in our modern world:

#1:Your body can’t detect the difference between life-threatening danger (tiger chasing you) versus when you feel mentally or emotionally stressed (running late), your body reacts exactly the same way – releasing cortisol.

#2:Today’s stress is continuous — perhaps relentless.

Fight-or-flight situations are supposed to be short, giving your body the chance to recover from the negative effects of cortisol and adrenaline. The constant stress means your adrenal glands have to work overtime to keep up.

When scientists measure stress, they find that stress is a function of both demands and control: the greater the demands on you and the lower your control over the outcomes, the higher your stress.

A challenging job, constantly juggling, worrying, taking care of children or elderly parents, skimpy sleep, eating poorly, over-or under-exercising, living in a troubled relationship — are all common examples of high-demand, low-control situations that many women are experiencing.

What is the downward spiral from being worn out, then burnout and finally adrenal fatigue?

Stage 1: Wired and tired

This starts of when you feel wired most of the time, due to an extended release of adrenaline and cortisol in response to a high stress load. You may even think you’re handling everything just fine because it feels as if you’re getting so much done.

Further down the line, as your normal daily cortisol cycle continues to be disrupted by trying to manage more and more stress, you can become both wired and tired.

Stage 2: Stressed and tired

This is the phase you say you feel so wiped out that you can’t get out of bed in the morning, but when it’s time to go to sleep at night, you’re wide awake for hours.

Stage 3: Burnout

The final stage of chronic adrenal stress is exhaustion, when you feel tired all the time, with no energy at all. At this point, cortisol levels decline drastically as the natural rhythms between the brain and the adrenal glands become so disrupted that the adrenal glands stop functioning normally.

At this point, women feel truly exhausted and find it difficult to carry out even simple daily activities.

Make a change now — stress is at the root of many chronic diseases

Stress can be a killer because it is a driving factor in most major chronic diseases. It raises the rates of everything from unhealthy weight gain and hypothyroidism to early aging, heart disease and cancer.

Stress-driven cortisol levels cause all sorts of issues over time, including:

  • suppressing the immune system
  • raising blood sugar
  • ruining sleep-wake cycles
  • wrecking digestion

Once cortisol becomes imbalanced, many other hormones and systems go off the rails too, and that’s why stress lurks at the root of most health issues, both minor and major.

Because stress hormones are designed to alter almost every cell and system in your body, when stress is frequent, prolonged or chronic, it can negatively affect your health over time.

The most common health issues arising from chronic stress result and elevated cortisol are its effects on blood sugar, insulin/insulin resistance, blood pressure, immune function, gut health, sex hormones, sleep, mood, memory, cell growth and repair, digestion and thyroid function.

Recognise Any of These Signs of Possible Adrenal Fatigue?

  • A feeling you’re constantly racing from one task to the next?
  • Feeling wired yet tired?
  • A second wind that keeps you up late?
  • Difficulty falling asleep or disrupted sleep?
  • A feeling of anxiety or nervousness—can’t stop worrying about 
things beyond your control?
  • A quickness to feel anger or rage?
  • Memory lapses or feeling distracted, especially under duress?
  • Sugar cravings (you need “a little something” after each meal, usually of the chocolate variety)?
  • Dreaded abdominal fat, or muffin top—not bloating?
  • Skin conditions such as eczema or thin skin?
  • Bone loss?
  • High blood pressure or rapid heartbeat?
  • High blood sugar?

More than 3-5 symptoms indicate that you are likely to have a problem with dysregulated adrenal function.

If these are feelings that you can identify with.

A basic DIY test

It isn’t a 100% scientifically accurate. It’s free and simple and if your results are positive then it may mean you want to get a more in-depth saliva test to check out your cortisol rhythm in the day.

NB: Your results will not mean you have a diagnosis of adrenal fatigue. It can help give you an idea of whether investing money in further private lab testing is worthwhile.

Your practitioner can point you in a direction to get you adrenal test.

How to do the test

To complete the test you will need some sort of torch (use your phone light) and a mirror.

Go to a dark room or just cover your eyes for a while, make sure your eyes have adjusted to the darkness that takes a minute or two.

Stand in front of the mirror and try to find the pupil in your eyes and shine the torch from the side of your face (at a right angle to your eye NOT in front of your eyes as this will damage them!)

Watch your pupil, as soon as you shine light on your pupil it should contract and get really small and stay small. If there are adrenal issues going, your pupil might shrink and then expand again or might shrink and pulse slightly.

Adrenal fatigue is indicated by your pupil doing anything other than contracting and staying contract i.e. if there’s pulsing or any dilation of the pupil while light is shining

Most GPs don’t have these tests available, as they will only check for serious adrenal issues like Addison’s disease.

3 x 3 Steps to Recovery From Run-Down Adrenals

In my experience there are some key things that you should have in place if you want to heal.

Things to Avoid 3 x

  1. Avoid Caffeine – it raises your cortisol and reduces insulin sensitivity. Caffeine effects the body by forcing your adrenals to pump out cortisol, it also messes with your cortisol rhythm and affects your sleep cycle. If you must have caffeine, stick to one cup in the morning before 10:30am.
  1. Avoid Sugar and sweeteners – cause blood sugar spikes which can be more exaggerated if you have adrenal dysfunction. Because of the relationship between cortisol and blood sugar, you can get into a vicious cycle of worsening blood glucose and adrenal dysregulation if you don’t manage your blood sugar well by eating foods that stabilise it, like clean protein, good fat, and fibre. Anything that can impact your blood sugar levels can also affect your cortisol levels.While fruit is not necessarily bad in itself, you do need to beware of the quantity that you eat. Try to stick to 1-2 servings of fruit a day. Emphasise fruit that contains less sugar like berries, apples, pears and peaches. Grapes and tropical fruits are all very high in sugar.
  1. Avoid Food intolerances – particularly gluten, dairy, soy they can trigger the stress response in your body. You can try an elimination diet.

This is a short list so bear in mind there are other considerations. Alcohol? Mould? Being stuck in a job or marriage you don’t love?

Foods to Eat x 3

  1. Eat a nutrient-dense diet – protein at the right dose for you. For most women, that’s 20-30 grams/meal or 75-100 grams/day.Get rid of foods that you are sensitive to and foods that cause inflammation, eating lots of brightly coloured vegetables, and whole grain gluten-free carbs.
  2. Replace important nutrients – B vitamins (B5 and B6 in particular) are food for the adrenals, B12 and folate also help with energy production. Vitamin D, selenium, magnesium and zinc are all important for proper thyroid function and adrenal function.
  3. Eat healthy fats every day – like cold-water fish i.e salmon, sardines or trout.Last but probably the most important you need to reduce the stress in your life.

Also:-

  • Saying no to more things
  • Give yourself permission to not exercise if you’re tired
  • Do deep breathing
  • Find some green space to spend time in

 

Other things you could try for Adrenal Fatigue:

Liquorice for adrenalsThese are more personal and depend on your health history medication and preference. Use Adaptogenic herbs like liquorice or Ashwagandha.

Final Word

Stress and the effect it has on your adrenal issues, is the root of many hormone imbalance. There are many ways to support your adrenal health — from targeted supplements to key lifestyle changes.

If you suspect that you have adrenal issues, consider working with professional.

As you head in a healthier direction, you’ll feel stronger and more resilient, and your life will change for the better.

 

 

Whether you’re wanting to have more energy so that you can keep going all-day long, defy-ageing, have clear glowing skin, to eat better + cleaner you can try any of these free guides to help you on journey to managing these changes, so that you can be a healthier version of yourself.

DISCOVER THE SECRETS TO NOURISH + REJUVENATE your BODY + your LIFESTYLE + your SOUL + yourPURPOSE

The Essential Guide To Having Long-Lasting, All-Day Energy & Vitality

3 Steps To Endless Energy

Shout Yes if you want to….

Look vibrant, feel younger & feel more confident

Get you’re energy levels back up & soaring…

Stop your moods swings

Have clearer thoughts & be mentally alert

Have a strong immune system

Click HERE to get your Guide – “3 Steps To Endless Energy”

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Vitamin D are you getting enough?

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Most of Us Are Deficient, Even if You live in A Sunny Climate.

Just some of the things this vitamin is helpful with – Low Mood, Pregnancy, Weight gain, Low Immunity, Fertility, Thyroid, Gut, Brain, Bones, Heart…..are you sure you’re getting enough?


The level of Vitamin D deficiency is quite staggering, with most adults believed to be deficient  – think lack of exposure to sunshine, spending way too much time inside and sunscreens (if you happen to live in a sunny, hot climate) and we’re only getting a fraction of the vitamin D we need.

It is one of the most common deficiencies I see!

Some studies estimate that one billion people worldwide have insufficient Vitamin D levels. However, the rate of true Vitamin D deficiency is likely even higher, because new research indicates that the previous recommended levels of Vitamin D were actually too low.

The widespread deficiency of Vitamin D is concerning because it plays an important role in many areas of our health. It contributes to bone strength, hormones, heart health, and cancer prevention. And, it plays a hugely important role in your immune system and can be a determining factor in whether or not you develop an autoimmune disease.

 What is Vitamin D?

It’s name is slightly misleading, as vitamin D is both a vitamin and a hormone, stored in your liver and fatty tissues..

How Your Body Gets Vitamin D From the Sun

The amount of melanin (which is the substance that affects how light or dark your skin colour is) you have in your skin affects the amount of vitamin D you can produce; the fairer your skin, the more easily you can make vitamin D.

Melanin gets released when we are exposed to the ultraviolet rays of sunshine, which is why it’s often called “the sunshine vitamin,”  The more sunshine we receive, the more melanin is released in our skin. Cholesterol in your skin then converts melanin into usable vitamin D.

Signs You Might Be Deficient in Vitamin D

  1. Aches & pains – low levels can make you feel more feel more achiness in your bones and muscles,.
  2. Feeling blue – you might need to improve levels of serotonin that are known to boost your mood. Studies have shown healthy adults given vitamin D supplements during the cooler months reported greater positive mood than given a placebo.
  3. You’re 50 or older – your skin makes less as you get older, and your kidneys start to become less productive when it comes to converting vitamin D into the form the body uses. Many adults over 50 also end to spend less time outdoors and less sun exposure.
  4. You’re overweight – Vitamin D is fat soluble, which means the more body fat you have, the more it gets diluted. People who are overweight may require more daily vitamin D to make up for this dilution effect.
  5. You have darker skin – To make the same amount of vitamin D, someone with darker skin needs 10 times the amount of sun exposure compared to someone with very pale complexion.
  6. Use Sunscreen frequently – although sunscreen is highly recommended, a sunscreen with higher SPF levels, reduces your skin’s ability to make vitamin D.
  7. Fertility issues/ Low libido – Vitamin D deficiency can cause low oestrogen in women, which means low sex drive.  It also causes low testosterone in men.
  8. Lack of Sun – Most of us spend more time indoors, and time inside our homes sheltered from the sun.

Why is Vitamin D crucial for good health and preventing disease

Vitamin D is the precursor to your steroid hormones and is best-known for its bone supporting function. It’s also really important for regulating your insulin production to ensure optimum blood sugar balance, enhancing immunity, hormone production, supporting heart health and regulating your mood.

Bones

Vitamin D plays a role in calcium absorption into the bones. It has an effect on other important vitamins and minerals that contribute to your bone health. including vitamin K and phosphorus.

A deficiency can result in a softening of your bones called osteomalacia, increasing the risks for osteoporosis, fractures or broken bones.

Adequate levels can naturally slow the ageing of the your bones.

Hormones – Thyroid health, Fertility & Pregnancy

Vitamin D regulates the production of your thyroid hormones, one of the most powerful glands in your body, regulating everything from metabolism and body temperature to hormonal balance and sleep patterns, maintaining a healthy weight, your mood, immunity, energy levels, also keeping your hair, skin, and nails youthful and strong.

It’s also a key player in fertility, pregnancy and recovery. Therefore, if you want to increase your chances of a healthy conception, pregnancy, and postpartum period, protecting your thyroid is key.

Low levels of vitamin D can also interfere with proper testosterone and oestrogen production, leading to imbalances which can result in many unwanted symptoms.

Vitamin D linked with fertility success

A recent study published in the journal Human Reproduction  compared data from results of pregnancy tests and found women who were low in vitamin D were 34% less likely to have a positive result.

Reduces Breast Cancer Risks

It has been shown to help reduce the risk of breast cancer because it helps prevent abnormal cells from multiplying.

Immunity

Vitamin D can enhance your immune response against various infections such as tuberculosis, colds & flu and viral infections. It helps with healthy cell replication and may play a role in protecting against the development of autoimmune conditions

Vitamin D works as a kind of switch in your body, sufficient levels of Vitamin D reduce your risk of infections by strengthening your innate immune system. It triggers your immune system anti-microbial response, allowing you to quickly and effectively fight off invaders before they can develop into a full-blown infection.

It’s also been shown that vitamin D seems to prevent prolonged or excessive inflammatory responses. Inflammation is often at the root of many modern, chronic diseases and autoimmune disorders: multiple sclerosis, rheumatoid arthritis, irritable bowel syndrome and other digestive disorders, high blood pressure, and more.

Mood

Vitamin D also has an effect on your mood.  It activates the genes that release dopamine and serotonin. The lack of these neurotransmitters is commonly linked to depression.

This connection might help explain Seasonal Affective Disorder, or SAD when you’re getting less vitamin D, and therefore less dopamine and serotonin.

Ageing, Brain Health & Heart Disease

Elderly people with a moderate-to-severe Vitamin D deficiency are more likely to develop dementia and Alzheimer’s disease.

An international team of researchers spent six years looking at 1,658 Americans, aged 65 or older, who at the start of the study had not suffered from dementia, cardiovascular disease or a stroke—and who could walk without assistance. The team found that adults who were moderately deficient in Vitamin D were 53% more likely to develop a form of dementia; those with a severe deficiency were 125% more likely to be stricken with the disease.

How To Ensure You Are Getting Enough Vitamin D

Based on the current research, moderate sun exposure is best. Try to get out in the sun for approximately 15 minutes a day without any sunscreen (check the skin cosmetics you use, as most contain in-built sun protection factors that will block sunlight).

Due to the Western diet and an indoor lifestyle, it is becoming harder for us to maintain adequate levels of vitamin D in our body.

Food sources of vitamin D include oily fish, such as salmon, mackerel and sardines, eggs and raw milk.

Due to the increase of fish and poultry farming, vitamin D levels in these sources are lower than expected. For example, farmed salmon was found to have approximately 75% less vitamin D in comparison to wild salmon.

Therefore, a vitamin D supplement is essentially the best way of ensuring that we get your daily dose of vitamin D.

Get Tested

 The safest way to optimise your vitamin D consumption is to monitor your blood levels. To do so, order a 25-hydroxy vitamin D test, also known as the 25-OH D test. The optimal (not just “normal”) amount you want to see is 45 to 65 ng/mL, and in some cases, even higher levels are appropriate.

The RDA for vitamin D according to the USDA is 600 IU/day for adults. I often recommend getting 5000 IU/day, for a short term period to help raise the blood levels to adequate levels.

However keep in mind that this is a general recommendation and there is no way to know the exact amount that’s best for you without a blood test.

All vitamins are team players be sure have good levels of minerals such as calcium and magnesium that normally interact with it.

In Summary

I highly recommend that most of my patients get their vitamin D levels checked more frequently.

Why? Because having optimal vitamin D levels are crucial to nearly every single one of your body’s functions, and getting your vitamin D levels to right level sooner rather than later can prevent many chronic ailments from appearing later in your life.

 

I’d Like to invite you to make use of my offer of a FREE mini CONSULT, please click HERE and to book your appointment.

I’d love to chat on the phone/skype if you’re looking for more support managing your fatigue, low energy, hormonal imbalances and skin issues.

I so enjoy talking to women and helping them with their health. Please feel free to share if you have friends or family who might need help.

Vitamin C Essential For Younger Looking Skin

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If you’re spend a fair amount of money on anti-ageing skin care hoping to prevent sagging skin, fine lines or age spots, it may all be for nought if you’re not getting this essential nutrient.

What accelerates the ageing of your skin?

When your skin is exposed to sunlight, it reduces critical vitamins as well as causing damage to the skin, along with environmental pollutants and smoking. 

Dermatologist, Karen E. Burke, MD, of New York, says “Even minimal UV [ultraviolet] exposure can decrease the vitamin C levels in the skin by up to 30 percent, while exposure from the ozone of city pollution can decrease the level by 55 percent.” (It is important however, to get a limited amount of unprotected time in the sun, which is necessary for the production of vitamin D in your body.)

More About Vitamin C

Signs of this Vitamin C Deficiency might include:

  • Skin deterioration, fine lines and wrinkles
  • Rough, dry, scaly skin
  • Increased infections, frequent illness
  • Anaemia, debility, fatigue,
  • Swelling and bleeding gums and loss of teeth.
  • Depression and other mood imbalances.
  • Joint pain and inflammation
  • Dry, brittle hair and nails
  • Easy bruising and slow wound healing
  • Frequent nosebleeds

Why might you be deficient in this Vitamin?

  • You might be following the RDA guidelines which research has shown to be way, way on the low side.
  • You’re not eating enough of the right foods, your body doesn’t make this vitamin so you have to get it from the food you eat or take a supplement.
  • If you’re a smoke, drink alcohol, consume sugar or deal with a lot of stress on an ongoing basis, you should be especially vigilant about avoiding this vitamin deficiency

It’s estimated that up to 33% of people are deficient in this Vitamin and 20% very deficient.

Evidence for the importance of vitamin C has been around since the 1960’s, when Linus Pauling won the Nobel Peace prize for his research on the benefits of taking Vitamin C.

In more recent studies, Vitamin C has been proven to be an antioxidant that can help to shield the body from free radicals and hence its importance as an anti-ageing vitamin.

Why is Vitamin C Essential for Preventing and Repairing Damaged Skin

Vitamin C is essential in the development of your skin’s collagen, connective tissues and your skin’s cellular glue that gives your skin strength, firmness and elasticity. As you age your body makes less and less which is why you slowly get sagging skin, fine lines, wrinkles and age spots.

Vitamin C helps your body to increase your collagen levels and improve the firmness of your skin.

It’s also a powerful antioxidant, and it ‘fights’ the damaging effects of free radicals in your skin, repairing damage that causes ageing and wrinkles. Studies have shown that Vitamin C helps in repairing damaged skin from injuries, exposure to pollutants, toxins and natural ageing.

Research also suggests that it may lessen the severity of sunburn due UV-B sun exposure and help prevent the consequences of long-term exposure to the sun.

It’s also important for so so much more…..

Vitamin C is important for:
– ensuring a healthy heart. Epidemiological studies indicate people with the highest blood levels and intakes of vitamin C have as much as a 50% reduced risk of developing or dying from cardiovascular diseases. Men with the lowest blood levels of vitamin C have a 2.4-fold greater risk of having a stroke compared with those having the highest levels of vitamin C. (Lancet. 2001 Mar 3;357(9257):657-63, Int J Vitam Nutr Res. 2011 Jul;81(4):211-7.)
– improving lung function (High intakes of vitamin C are associated with improved lung function and a delay in the deterioration that could lead to chronic obstructive pulmonary disease.)
– a stronger & more robust immune system, you may be deficient if you’re more susceptible to colds and minor ailments.
– improving healing time of wounds
– for helping your up take of and use iron, very essential in female health.
– preventing osteoporosis (Bones require a strong matrix of collagen proteins to maintain structural integrity and proper mineralisation. poor vitamin C linked to bone loss.  vitamin C supplementation prevents post-menopausal bone loss by stimulating new bone formation.)

– Vitamin C helps with the production of Glutathione – the MASTER antioxidant!

Glutathione is the master antioxidant so you want lots of this in your body, it’s a powerful cell-protector, age-defyer and disease-preventer.

Glutathione lives in every, single, cell of your body. It repairs, protects and sends out signals to trigger a healing response wherever there is oxidative damage. Vitamin C helps your body’s produce glutathione.

– Essential in the production of the hormone progesterone, if you have any hormonal issues, infertility, sleep issues, tender breast and imbalances, your progesterone levels may be low.

– when you’re in a stressful situation or have adrenal fatigue your Vitamin C is used up rapidly by the adrenal glands to make stress hormones ( e.g cortisol) and the stores are depleted rapidly. 

Where do you get Vitamin C (and citrus is not the only way!)

So, what is Vitamin C or Ascorbic acid?  It’s a water-soluble vitamin, it can easily dissolve in water and is excreted from your body through urine, it can’t be stored, so you need to top it up every day.

Vitamin C rich foods

Your bodies can’t produce vitamin C so it has to be obtained from the food you. Although citrus is usually associated with Vitamin C – strawberries actually have far more vitamin C than citrus. Blueberries score even higher for vitamin C content but winning outright are acai berries. Be sure to eat lots of these colourful vegetables – peppers, guava, kale, brussel sprouts, broccoli, strawberries, grapefruit, kiwi fruit, spinach, cabbage, watercress and rocket.

Even though you may love fresh leafy vegetables and fruit – you may have trouble getting the levels you need simply from food alone.

Adding a supplement can help you maintain the correct levels.

Supplementing with Vitamin C:
– It’s absorption is improved when taken in conjunction with flavonoids. Either choose a supplement with added flavonoids or eat plenty of highly colored fruit and vegetables.

– the official recommended daily amount (60mg in the US) is well under the minimum amount of vitamin C that is now known to be beneficial. Research shows us that much larger doses of vitamin C are safe and have added health benefits. I recommend a daily vitamin C intake from to 1-2gm’s daily, and higher doses when ill.

– you can’t take too much, because it’s water soluble and your body will eliminate the excess. 

– Take a good quality supplement that is in one of these forms: – calcium ascorbate, sodium ascorbate, ascorbyl palmitate, which are non- acidic.

When using a superior delivery format called Liposomal Vitamin C it can be more easily absorbed by your body,

Liposomal Vitamin C encapsulates the C molecules in liposomes made from Essential Phospholipids, which protect the vitamin C from destruction in the digestive system. Within minutes of taking Liposomal Vitamin C, liposomes filled with vitamin C are transported directly into your bloodstream, and into your cells.

This liposome-encapsulated form of vitamin C is the first choice of people who really understand bioavailability and the importance of high-dose vitamin C. Other forms of vitamin C succumb to absorption barriers that vastly limit the level of vitamin C that can enter the bloodstream. Nordens Liposomal Vitamin C crashes through these barriers to get high potency vitamin C where you need it most, your cells.

liposomal vitamin C is encapsulated and easier on the stomach, with none of the harsh acidity that regular high dose vitamin C supplements exhibit.

If you’d like to order you can purchase them directly from me – send me am email sue@suehardman.com

Ultimate Liposomal Vitamin C 380ml – R380.00 ( excludes shipping)

So, if you want optimum health, age well, look younger and feel fantastic and have great looking skin do add a high level vitamin C supplement to your daily anti-ageing regimen.

We may not be able to completely stop the process of ageing – however we can definitely age as gracefully as possible.

 

I’d Like to invite you to make use of my offer of a FREE mini CONSULT, please click HERE and to book your appointment. please feel free to share if you have friends or family who might need help.

I’d love to chat on the phone/skype if you’re looking for more support managing your fatigue, low energy, hormonal imbalances and skin issues.

I so enjoy talking to women and helping them with their health.

Your Beauty Products & Your Hormones

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Cleaning  Up Your Beauty Regime

I’m  pretty  choosy about my personal care products.


When I first learned about what was lurking in my products there wasn’t a whole lot of choice out there.

Fortunately, it’s becoming easier and easier to find products free of the ‘nasties’ that can contribute to many health issues.  

I sometimes make my own – I especially like make nourishing facial oils. 

Over the last few years there’s been an explosion in this space as more and more companies are creating cleaner lines in response to a growing interest in wellness and a greater scrutiny of questionable ingredients. 

 

Why skincare? 

Because our skin is our largest organ, and is also one of our 6 organs of detoxification. 

And because  sooooo … many of the chemicals that are used in products intended for the skin (think: lotions, shower products, make up, etc.) are made with chemicals that can negatively affect our health. 

 Do you know why the things that we put on our skin matters so much? I wanted to be sure that you have the knowledge to make healthier choices when you next choose what personal care products you’re going to buy. 

We’re often more concerned with what we put IN our body, than what we put ON our body but this month I wanted to talk about what you put on your skin whether it’s – shampoo, moisturiser,  deodorant or makeup.

Why,  you may ask?  

Many ingredients are known to be hormone disruptors and carcinogens. While manufacturers  may claim these ingredients are safe in small amounts.  The concern is that you’re exposed to so many toxins in our environment, we have no idea on the accumulative effect, so why add more fuel to the fire. 

Many of the ingredients in skin care products penetrate your skin and end up in your bloodstream.  

The EU has banned over 1000 cosmetic ingredients, but the FDA says safety for personal care products is the responsibility of the manufacturer. That’s not reassuring… So, it’s really up to you, the consumer, to become proactive. 

The average person is exposed to 126 unique chemicals in their personal care products alone, every day (US data). Now consider that your skin is your body’s largest organ, and is permeable to many synthetic chemicals that we come in contact with daily.  And studies have shown many of these chemicals do not break down, but simply accumulate in your body. 

And that makes sense since it’s very literally, and obviously going inside us and working its way through our body.  

When we consume things orally they enter our digestive tract, where they get absorbed, and then work their way over to the liver through the hepatic portal vein.  

Our liver is the workhorse of the metabolic process. This special organ is unique in that it has two separate blood supplies. One of these creates a closed loop; things enter the bloodstream, pass through the heart and make their way to the liver to be metabolised or broken down.  

After those things, harmful or otherwise, are filtered out and metabolised through the liver, the blood returns to circulation, and makes it’s way back to the heart, and the cycle continues.  

The second blood supply comes directly from the  digestive system.  

Things that we ingest hit the liver and get metabolised  before  making their way into the blood supply, which is a good thing.  

This is called First Pass Metabolism and it simply means that the liver gets a chance to metabolise the chemical, compound, nutrient, whatever it is, first.  

So what does this have to do with skin? 

Chemicals, compounds, etc, that enter the body through  absorption from the skin, and through inhalation actually  bypass this First Pass Metabolism. 

They move through the bloodstream before eventually making their way to the liver to be metabolised.  

So, even though the amount of chemicals we absorb can be significantly less than those we ingest, the fact that they bypass that initial metabolism can mean that those exposures can be more detrimental.  

This is why our skin care matters!  

While first pass metabolism might be technical, explaining this concept can help you see why shifting to safer skin care is so important.  

People are often feel conflicted about whether they should use up what they have, or toss everything and buy all new stuff.  

I say take it one step at a time! When something runs out, replace with a better, safer version.  

Skincare products (makeup, deodorant, cleansers, body wash and shampoos) are often full of chemicals, some which come with a known health risk.  

Parabens, for example, you may have noticed have been phased out of skin care products lately, with your favourite products now boasting they are “Now Paraben Free” – meaning that a lot of them, once upon a time, did include parabens.  

Parabens have been phased out  because they’ve been found to mimic oestrogen and are of concern for the formation of oestrogenic cancers, such as breast cancer. 

 

Because skincare is applied directly to the skin, a lot of it is absorbed into your bloodstream, so all of those unknown chemicals have a direct pathway to your liver.  

So, how do you reduce your toxin load and protect your skin from damage?

  • Firstly, I’d advise you to use things up before you buy a new product – no need to be wasteful.  
  • Educate yourself. Find out what chemicals you should be avoiding and why and it’ll make it easier for you to avoid them. 
  • Look up recipes to make your own products and give them a go! There are natural shampoo and conditioner solutions, cleansers, masks and even toothpaste you can try if you are keen.  
  • Choose products that have less chemicals it might take a bit of trial and error but it will be worth it in the long run. Your worth it (who says that again!!);  

Download the complete free guide “A Naturopath’s Clean Beauty Check List – 10 Ingredients To Avoid”  so that you can start to clean up your beauty for long term health.

 

A Naturopath’s Clean Beauty Guide