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Vitamin D are you getting enough?

March 21, 2018 By admin Leave a Comment

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

Aches & pains – low levels can make you feel more feel more achiness in your bones and muscles,.
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.
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.
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.
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.
Use Sunscreen frequently – although sunscreen is highly recommended, a sunscreen with higher SPF levels, reduces your skin’s ability to make vitamin D.
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.
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

January 31, 2018 By admin Leave a Comment

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.

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

December 12, 2017 By admin Leave a Comment

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

Cinnamon Spice – Superfood, Antioxidant & Sugar Cravings

November 8, 2017 By admin Leave a Comment

Cinnamon has been used in Chinese medicine and Ayurveda and has long been revered it for its near superpowers, using it to treat things such as colds, indigestion and cramps, not to mention for its anti-clotting properties as well as attributes for the brain function and memory. These societies also believed it could improve energy, vitality and circulation. It’s no wonder Cinnamon is considered a superfood!💚💚

Just some of Cinnamon’s benefits:

☘️ Among Cinnamons most impressive health benefits is impact on blood sugar and ability to improve glucose control. this herb can normalise blood sugar levels, helping to reduce cravings for sugar. By controlling blood sugar levels you can prevent spikes after meals.

☘️Ranks #1 with it’s protective antioxidant levels than many so-called antioxidant foods, like-for-like. For example, one teaspoon has as much antioxidant capacity as a full cup of pomegranate juice or a half-cup of blueberries.

☘️Over seven kinds of flavonoid compounds so it is highly effective for inflammation throughout the body.

☘️Studies have shown that it reduces several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels, and high blood pressure.

☘️Contains many antioxidants and it’s anti-inflammatory compounds that reduce the effects of aging on the body and brain – activates neuro-protective proteins that protect brain cells from mutation and undergoing damage.

💚 A natural anti-microbial, anti-biotic, anti-fungal, and anti-viral agent. The immune-boosting abilities are found in the essential oil.

☘️ Its naturally sweet taste, adding cinnamon to foods and recipes can help you cut down on the amount of sugar you normally use, thereby lowering the glycemic load of your meal.

Balance your blood sugar and keep your energy consistent all day

Sugar may be one of the reasons you tend to get energy highs and lows throughout the day, and the cause of your roller-coaster with energy – can’t get up in the morning and / or you get that terrible afternoon slump! So it’s essential to keep your glucose levels consistent throughout the day. How do you do that? The most important thing to do is to include the right foods at the right time (that’s a whole story on it’s own and for healthy eating guidelines for woman – READ more HERE

When adding cinnamon to your diet, daily, you can also make a big difference to controlling sugar cravings and the glucose spikes. Of course if you want to know why sugar makes you look older than you are – read more HERE What do you need to do to reap the benefit? manage blood sugar with cinnamon

By just having a ¼ or ½ teaspoon of cinnamon you can start lowering and regulating your blood sugar levels. Just remember that unless you’re adding it to a balanced healthy diet – high in vegetables and extremely low in fructose and grains – you’ll likely not experience any benefit.

Sprinkle cinnamon onto your whole grain oatmeal, cereals, yogurt, soups and sauces – even your smoothie! Simmer your favorite tea, coffee or beverage with cinnamon sticks or sprinkle with cinnamon powder, creating the perfect breakfast drink or bedtime nightcap.

To find out more about how you can have optimum wellness as you enter your 40’s and feel radiant have vitality, and energy to do all that you want to have radiant skin, calm any digestive issues, cope better with stress, anxiety and have much higher long-lasting energy levels.

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

Oestrogen Dominance – 9 ways to reduce it

October 31, 2017 By admin 2 Comments

Are Your Oestrogen Levels In The Right Balance?

Hormones are the chemical messengers that control major body functions. Any imbalance can wreak havoc on your health. Some of the most important hormones for us to understand and keep in a healthy balance are our sex hormones.

Each hormone needs to be in the right balance for you. In 30’s your hormones will have different levels to when you’re 50.

As you enter perimenopause (usually after 40) through to the age of 50, there is an approximate 35% drop in oestrogen, and approx. 75% reduction in progesterone occurring simultaneously. This is considered normal, however because oestrogen and progesterone are so dependent on each other, the dramatic decrease in progesterone production leaves many women with symptoms of oestrogen dominance, even if oestrogen levels are lower than before.

Oestrogen is a fabulous hormone:
– it gives you hips, breasts, and thighs.
– It builds up the endometrial tissue in your uterus during your cycle ( important when having a baby).
– It protects your brain, heart, and bones

There’s more than one oestrogen, be sure to have the good one!

Oestrogen is not a single hormone but a group of hormones that are present in both men and women. They’re produced by adrenal glands, fat tissue, the ovaries and the testis.

The term “Oestrogen” is an umbrella term for three hormones – estradiol, estriol and estrone.

Estradiol is the most commonly measured type of oestrogen for non-pregnant women. Estradiol varies throughout the menstrual cycle. After menopause, estradiol production typically drops to a very low but constant level.

Estriol levels usually are only measured during pregnancy. And Estrone may be measured in women who have gone through menopause to determine their oestrogen levels.

Excess estradiol can be dangerous. Many diseases, including cancers and fibroids, are associated with too high estradiol levels.

To complicate matters, when oestrogen is broken down into metabolites in the liver, “good” or “bad” metabolites and they can either help or harm your health and wellbeing.

Oestrogen breaks down into 3 different type of metabolites. They are:

2-Hydroxyestrone (or 2-OH for short)
4-Hydroxyestrone (or 16-OH for short)
16-Hydroxyestrone (or 16-OH for short)

2-OH is beneficial. You need to make at least 70% of this.

4-OH is mostly not beneficial. You want to make 10% or less of this.

16-OH is mostly not beneficial. You want to make no more than 20% of this.

Women who metabolise a larger proportion of their oestrogen via the 16-OH pathway may be at a significantly elevated risk of breast cancer compared with women who metabolise proportionally more oestrogen via the 2-OH pathway.

The “good” metabolites are known to have high antioxidant activity, which provides protection for the brain and heart.

The “bad” metabolites have been tied to cancer and weight gain.

It would make sense that you would want to do what you can to increase the good metabolites and decrease the bad metabolites, increasing the 2-OHE:16-OHE ratio. It is believed that by doing so we decrease the risk for a number of oestrogen-responsive cancers.

So what happens if your body is producing too much or too little oestrogen?

When women experience insufficient oestrogen, they can experience symptoms – including trouble sleeping, headaches, decreased labido, irregular periods, mood swings and hot flashes.

You want oestrogen sticking around, but you also want it to stay in check. When it starts running the show and knocks other hormones like progesterone out of whack, oestrogen imbalance occurs.

Whether it’s extra inches (especially) around the middle, ongoing fatigue, skin issues, trouble sleeping, PMS, PCOS, fibroids or fertility issues you may have a hormone imbalance.

Hormones can effect your size and shape and may be the reason you’ve struggled with losing weight and keeping those extra inches off. Too much fat below the belly button, hips and buttocks may indicate you have a hormone imbalance, in particular oestrogen dominance.

As oestrogen levels rise, controlling your weight becomes really difficult, because fat cells also produce oestrogen. So the more fat cells, the more oestrogen is released into your body, and the more your fat cells grow.

The following symptoms are common among those with oestrogen dominance. What begins with mild symptoms in younger years often becomes moderate in the mid to late 30s, and severe by the time a person reaches their mid-40s.

If you are experiencing some of these symptoms, you may be experiencing some level of oestrogen dominance. You’ll be in a far better place if you address your hormone imbalances when they are still mild, it will also mean you’ll have an easier transition to the menopause.

MILD	MODERATE	SEVERE
Premenstrual breast tenderness	Irregular menstruation	Uterine fibroid tumors
Premenstrual mood swings	Weight gain	Endometriosis
Premenstrual fluid retention, weight gain	Hair loss	Fibrocystic breasts
Premenstrual headaches	Depression	Polycystic ovary syndrome
Menstrual cramps	Fatigue	Breast tumors
Thyroid dysfunction	Infertility
Adrenal gland fatigue	Thickened uterine lining
Headaches, migraines	Accelerated ageing
Severe menstrual cramps	Miscarriage
Heavy periods with clotting	Anxiety and panic attacks
Joint and muscle pain	Autoimmune disorders
Decreased libido	Impotency
Insomnia and restless sleep	Oestrogen related cancer
Dry eyes
Lowered libido
Prostate problems

What can cause oestrogen excess?

Oestrogen is a vital hormone for many functions in your body, but if it’s not in it’s natural form or at the right level for you then it will interfere with your hormonal activity.

According to the work of Dr. John Lee, the balance of your body’s natural hormones are disrupted because we are living in a ‘sea of oestrogens’ as a result of:-

Eating non-organic animal foods with high levels of hormones i.e meat, diary, chicken.

Increased synthetic oestrogens found in things like plastics (BPA), medications, synthetic hormones (the pill and HRT) and chemicals from beauty products and chemicals in your environment.
Pesticides that mimic oestrogen in your body and send messages to the hypothalamus that it needs to keep producing more and more oestrogens.

Dr. John R. Lee coined the term ‘oestrogen dominance’ to describe what occurs when a woman has deficient, normal, or excessive oestrogen but little or no progesterone to balance oestrogen’s effects.

Even low oestrogen levels can create oestrogen dominance symptoms if you’re also low in progesterone. In my practice, I’ve found that these factors can create oestrogen imbalance:

Being overweight or obese (fat cells produce excess oestrogen)
Being overly stressed (adrenal hormones are overly stimulated)
Poor diet choices
Autoimmune conditions
Gut conditions i.e. constipation and dysbiosis
Environmental toxins

Chemicals—called xenoestrogens— can set the stage for oestrogen dominance. One study found that mineral water with xenoestrogens leached from plastic packaging material could create oestrogenic activity, and sadly, these chemicals are all over the place in our modern world.

That being said, oestrogen dominance doesn’t occur in a vacuum. often when oestrogen gets out of balance, other hormones like insulin and cortisol can quickly follow.

9 ways to take charge of your oestrogen levels so that you can have your best life:

There are some simple changes you can make to your diet and lifestyle that may be just what the Doc ordered.

Get more fibre – Plenty of complex carbohydrates and fibre from beans, lentils, wholegrains, vegetables and fruit. Fibre helps your body eliminate excess oestrogens. That’s why the saying ‘An apple a day keeps the doctor away’, is still so relevant to you today.Eat moderate amounts of protein – legumes, fish, eggs & chicken. Good fats such as nuts, seeds, oily fish and cold pressed vegetable oils. Eating enough fats and protein are key to ensuring the correct hormone levels in our body.
Help your body detoxify daily by supporting your liver. Among its copious nutrients, studies show indole-3-carbinol (I3C)—prevalent in broccoli and other cruciferous vegetables—prevents the development of oestrogen-enhanced breast, endometrial, cervical, and other cancers.Eat ‘a cup a day’ of cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts and kale ) to help your liver produce enzymes and provide sulphur needed for the liver’s detoxification processes and help you liver remove the bad oestrogens and keep the good ones.Milk thistle is also an excellent herb for the liver as it not only supports detoxification but it also repairs liver cells.Liver-healing strategies include eating quality protein, garlic and onions, taking a B vitamin.
Heal your gut. Once the liver processes oestrogen for elimination, your gut moves it out. Gut issues mean oestrogen probably isn’t making its way out efficiently and instead could be recirculating in your body. As you can see, identifying and treating underlying causes of your digestive issues becomes crucial to balancing hormones.
Do some exercise. Moderate to high intensity exercise helps your body maintain normal levels of oestrogen – according to research. Do a mixture of exercise, including aerobic and try increasing your muscle mass by doing strength building exercise.
Avoid the following as best you can.
Alcohol – it impairs the optimum functioning of your liver by making it difficult to metabolise and remove excess hormones.
Pesticides – Wash if You Can or Go Organic. There are a variety of chemicals and pesticides found in your food or drink that exert oestrogen like activity when absorbed into the body. These are found on non-organic fruits and vegetables as well as animal products.
Plastics – these are also similar in structure to oestrogen and confuse the body’s hormone balance because they mimic the body’s own oestrogen. Use BPA-free plastic, glass or metal containers for water.
Reduce the following.
Body fat because it stores chemicals, if you carry excess fat around the middle you will tend to have higher oestrogen levels.Chronic stress – any form of stress (nutritional, physical, chemical, mental, environmental) can increase your cortisol levels and disrupt hormonal balance. Cortisol becomes the predominant hormone and starts to reduce other hormones like progesterone and thereby increasing oestrogen levels. If yoga or meditation aren’t your thing, even five minutes of deep breathing or laughing with your best friend can help lower cortisol and reset estrogen levels.
Supplement smartly. A functional practitioner can help you design an oestrogen-balancing supplement protocol.Optimal vitamin D is also crucial, as studies show sufficient vitamin D levels can inhi
bit breast cancer cell growth. Ask your doctor or health care practitioner for a 25(OH)D test.
Get tested. Lab testing can reveal whether and why you have oestrogen dominance. I like the DUTCH test which stands for “dried urine total complete hormones” and this has more benefits than other testing methods.
The biggest and brightest names in health are reccomending the DUTCH test….Dr Mercola and Chris Kresser are all loving this test. If you would like to own your hormones, it starts with knowledge and I can help you.
Sleep becomes mandatory to balance your hormones. If you have trouble drifting into eight hours of solid sleep nightly, try a relaxing tea, a warm bath.

The great news is that you CAN shift your hormones back into balance by following these steps, and reduce not only the inches but also the detrimental effect of excess oestrogen.

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5 Foods that will boost Your Energy Levels and Help You Lose Weight Naturally.

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You may be struggling with low energy or wanting to lose your excess weight, you might have tried a number of diets and strategies that haven’t worked for you.

I know how frustrating this can be, and how confusing it is to try to make sense of all the conflicting nutritional information out there.

I put this guide together so you can start to learn how and why specific foods, and drinks, can help you have more energy and lose weight naturally. The information I’m sharing is not about the latest fad diet; it’s about adding in nutrient-dense foods that have been proven to both aid in weight loss and improve overall health at the same time.

While some of this may be new to you, with a little bit of practice you will find it is easy to add these ingredients into your diet on a daily basis. In fact, at the end, I’m going to share one simple recipe you can make in under five minutes that incorporates all of these foods. How’s that for healthy eating on the go?

I’m excited to share this information with you, so let’s dig in!

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Bittersweet Chamomile – Medicine for the ‘brain & gut’

October 25, 2017 By admin Leave a Comment

Chamomile – Why it’s way more than a calming tea

What is Chamomile used for?

The combination of essential oils and the bitter taste together make for a powerful ability to:-

– reduce any inflammation and promote healing, especially in your gut.

– a mild relaxant for the smooth muscles of your gut, uterus, bladder and respiratory tract

– excels at treating “nervous stomach”, which generally implies digestive upset alongside anxiety and nervous tension.

What makes Chamomile so effective?

Chamomile’s has a high essential oil content, that has a specific relaxing, calming effect on your nervous system.

These aromatic oils are also responsible for Chamomile’s actions as a digestive – relieving stagnation in the form of gas, gu

t cramping and mild constipation.

Herbalists – call it the ‘Mother of the gut’ as its bitter flavour gives it the distinct effect, it has one’s digestive system, increases the secretion of digestive juices and enzymes, also providing calming properties.

Why should you keep Chamomile in your herbal first aid cabinet?

A simple cup of chamomile tea is a wonderful healing tool use it to:

reduce gut inflammation, pain and cramping. It will promote healing of your gut lining and improving overall digestion.
And of course, reducing any anxiety that may be aggravating or triggering the gut issues in the first place.

I recommend you always have a box of chamomile tea as it’s an essential tool in your home’s ‘Natural First Aid Kit’ and you can use it for when you (or anyone in your family) has:-

Stress or anxiety
Nerves or a nervous stomach
Stomach ache
Upset tummy
Constipation
Inflammation
Insomnia

How will a herbalist use chamomile?

I will more than likely include Chamomile when I create a herbal formula for a client when they’re experiencing anxiety or stress along with any digestive disorders (ie a leaky gut, irritable bowel syndrome (IBS) or dysbiosis).

A Herbalist will tailor your herbal formula depending on your specifc needs, with the correct dosage and combination of herbs.

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

please contact sue@suehardman.com.

Sue Hardman

Nourish + Rejuvenate