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Most Women Over 40 Aren’t Eating Enough Protein –Are You?

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Perhaps for the first time there’s research providing evidence as to what’s best for women as they age – it’s female specific nutrition and exercise data.

The research indicates that women would benefit from consuming a lot more protein than they have been during peri-menopause and menopause.

There's been a disconnect with the health messaging to women - like eat less, eat low fat, count calories, calories in = calories out, you'll bulk up if you lift weights, cardio is the only way to burn fat, you need 150 minutes of moderate exercise every week.

If you’re already consuming the recommended amount of daily protein that the latest research(cause before women weren’t the focus of research) is suggesting - then you don’t need to read any further. 

In fact, if you’re a woman who is peri or post-menopausal then I highly suspect you aren’t getting anywhere near the amount of protein you need. 

 Most women I know just aren’t getting enough protein.

 Historically, health research has been done on men's physiology rather than women's physiology and health specifics. 

 Over the next few months, we're going to dive a bit deeper on the latest science and research in women’s health - nutrition, exercise, fasting, hormones and more. This is the first in the in the women's science series.

Let's start with why you need to eat more protein - especially if you are wanting to change your body composition, have more energy, lose weight, or you’ve got brittle nails, dry skin, thin hair, you’re always hungry, and have constant cravings.

 What do you usually eat for breakfast? I used to just eat a bowl of oats first thing in the morning, turns out that thinking was 2008:) not 2024.

When you eat a carb, or something sweet first thing - your blood sugar is going to spike and so will your insulin. You're basically telling your body to have a crazy insulin response.

 A better way to stabilise your insulin for the rest of the day is to eat protein first thing. 

Dr. Stacey Sims (International exercise physiologist and nutrition scientist for women) says, “The right amount of this essential macronutrient [protein] keeps your female physiology working its best"

The research shows that even just increasing your protein intake (without exercise) can re-composition your body over a course of three months.

Find out what the research says about how much protein you need to be eating daily

Substantial evidence supports increasing your consumption of high-quality protein is necessary to achieve optimal health outcomes. A growing body of research indicates that protein intakes well above the current Recommended Dietary Allowance helps to promote healthy aging, appetite regulation, weight management, and goals aligned with athletic performance.

Higher protein intakes may help prevent age-related sarcopenia, the loss of muscle mass, and strength that predisposes older adults to frailty, disability, and loss of autonomy.

Whether you love fitness and exercise or are simply looking to maintain good health, understanding the importance of how much protein you need in your diet should be non-negotiable.

As we age, keeping an eye on your lean body mass becomes crucial for overall health and longevity and protein plays a significant role in that.

Protein helps you feel full (According to the protein leverage hypothesis) as protein is the most satiating macronutrient in our primary appetite.  

 Amino acids are so essential for your health, in fact we’ve evolved to just keep eating until we’ve obtained enough of them, are you overeating because you don’t get enough protein?

Why Protein? (i.e. amino acids) because they are essential for the healthy functioning of every part of your body and the major component of your muscles, nervous system, brain, blood, skin, and hair

As women go through perimenopause and menopause, there’s usually a decrease in the hormones, like oestrogen and testosterone, leading to a possible acceleration in muscle and bone loss.

Recent research has shown that low protein intake is associated with an increase in muscle loss (sarcopenia), and considering that the menopausal transition is already associated with accelerated muscle loss, slowing this progression becomes incredibly important. 

Women in menopause therefore need adequate protein in combination with resistance training, I said the last part quietly. (Don’t be afraid of weight resistance training – more of that to come in future blogs)

Protein is vital for so much more than just building muscles. It’s the foundation for your overall health and well-being.

Signs You’re Not Getting Enough Protein:

  • Cravings!! When your protein is too low, you’re hungrier, you overeat, and you over-consume fat and carbohydrates—all in an attempt to meet those protein needs.
  • Muscle loss
  • Poor body composition
  • Blood sugar imbalance
  • Poor sleep
  • Inflammation
  • Inability to focus
  • Tiredness
  • Poor memory
  • Low mood
  • Skin ageing / rashes
  • Digestive issues
  • Difficulty in losing weight
  • Low immunity

Lower muscle mass is associated with a higher cardiovascular risk and is inversely related to longevity, muscle mass will help you maintain your independence as you age. 

If You Want To Lose Weight You Need To Ensure You’re Getting Enough Protein

The right amount of protein keeps a women’s body working its best.

Every time you eat protein it increases your metabolism by 30% for several hours!! Protein is the most important nutrient for weight loss.

Protein will improve your body composition - A study conducted found that 125 grams of protein per day improved body composition and blood lipid profiles during weight loss in adult women (Food Science and Human Nutrition Department at the University of Illinois in 2000)

As Dr. Stacey Sims says, “The right amount of this essential macronutrient [protein] keeps your female physiology working its best. Building and maintaining muscle is essential not just for performance but also for health and longevity. Lower muscle mass is associated with increases in metabolic syndrome and cardiovascular disease, and muscle mass is inversely related to death by any cause, meaning more muscle helps you live longer, and better. It also helps keep you independent as you age.” (2) 

Eating protein helps you build muscle, which in turn enables your metabolism to work more efficiently. If fat loss is your goal, building and maintaining muscle is key and eating sufficient protein will get you there.

Work with your female physiology not against it -How much Protein?

46 grams of protein per day is not enough.

Traditionally, the minimum protein intake taught in medical schools based on CDC recommendations has been around a minimum of 46 grams per day.

This is insufficient and sets you up for sarcopenia, or a decline in muscle mass and function.

The recommendations a minimum of 1 gram of protein per kilogram per day your ideal body weight per day. 

For example, if you weigh 60 kilograms and that’s your ideal weight, you’ll need about 60 grams of protein per day, that’s about 20 grams of high-quality protein with every meal. 

Jane needs to eat at least 20 grams of protein per meal.

 If your body’s requirement is 60 grams, and you’ve not got close to that by midday, you’ll probably start feeling hungry and be more likely to snack.

Your body is continually looking for amino acids until you get them.

If you’re prone to evening binging, then harness the protein leverage to your advantage and eat more high-protein foods earlier in the day before you get too hungry. 

 This means eggs, fish or meat preferably by 10 am (because morning protein also helps to entrain a healthy circadian rhythm).

 Also, in order for you to build lean muscle, you need to include some sort of resistance trainingand to build muscle you have to eat enough protein! 

Jane’s story - Most of Jane’s weight was around her middle (classic apple shape) which usually suggests insulin resistance. Her insulin blood tests results were all above the normal range.

If you have insulin resistance you probably have pre-diabetes, and this causes your body to store fat and crave sugar. To start your journey out of this situation one must find a way to get more satisfaction from your meals and to eventually quit sugar cravings.

I suggest you start your day with 3 large eggs (18gms protein) or a protein smoothie, ensuring this is followed by meals that include enough protein at lunch (20gms) and dinner (20gms). Stop eating by 7 pm. Take Magnesium as it improves one’s insulin sensitivity. 

Within a month she’d lost about a centimetre around her waist and felt much more energetic. Although this was the initial phase for Many, she had to remain on the program for 6 months to get to the healthier insulin levels and lose more centimetres. 

You won’t feel starving and you’ll feel satiated if you’re getting enough protein.

For an inactive person, the estimated intake for protein is 1 grams per kg of body weight per day.

For Active women or those undertaking a lot of training or sport should aim for 1.5-1.8 grams of protein per kg of body weight daily. 

When trying to increase muscle mass, protein intake can go as high as 2.0 grams per kg of body weight per day, with added training too.

 Research indicates better absorption if you consume your protein throughout the day, meaning consuming some protein with every meal.

 Here’s a guideline of the amount of the food you would need to obtain 10 grams of protein.

 

 

Protein And Weight Loss For Women

 

To summarise, increasing your protein intake in your daily diet is key. Protein makes up all of the tissues in our body! It stimulates metabolism by up to 30% for several hours and it helps you feel satisfied and helps prevent cravings. 

If you need support in changing the way you eat for weight loss, better bone health, hormone balance more energy – please send me an email at sue@suehardman.com

Do you have lines between your eyes? Did you know that there’s a link between your liver, hormonal disharmony and the emotion of anger?

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If your liver is showing the signs that it’s sluggish, then this could be the reason you have low energy, hormonal imbalance and headaches.


The lines on our faces are like a map of our life's journey, this is because of the way we use our facial expressions to respond to repeated emotional situations.

For example, why do some people have deeper frown lines or number 11’s and others don’t?

We know that the health of our skin i.e. wrinkles & fine lines have a lot to do with our genetics and lifestyle choices (such as food, sun exposure, tobacco, alcohol, sugar).

The information shared here, is so that you can consider that there may also be a link between your facial lines, your emotions and your liver.

The lines on your face can be an indication of what is happening in your body – especially those deep ones. Such as:

  • The Lines/wrinkles between your eyebrows on the right side — can indicate that you are repressing emotions, such as anger. This may be tied to poor liver function.

Is Your Liver Sluggish?

Think of your liver as the general commander overseeing many processes in your body. When your liver is happy and functioning optimally, you're more likely to experience a harmonious balance in your weight, hormones, emotions, and overall vitality.

Unusual signs you may not yet have connected to a poor Liver function

  1. Sensitivity to smells, leading to headaches and dizziness.
  2. Adverse reactions to hormone replacement therapy (HRT) or bioidentical hormones.
  3. Brown spots on the skin, not related to sun damage.
  4. Sensitivity to alcohol and/or caffeine.
  5. Lack of appetite in the morning.
  6. Skin issues like spots and rashes.
  7. Deep furrows between your eyes.
  8. Eye problems such as floaters, dryness, and sensitivity to sunlight.

Modern lifestyles take a toll on our livers, from the food we eat, the beauty products we use daily and the air we breathe.

Other signs your liver isn’t happy or working at its optimum:

  • digestive issues, IBS, candida overgrowth
  • breast tenderness, 
  • menstrual pain, PMS, cramps
  • headaches, migraines
  • dizziness
  • tendonitis
  • Inability to digest fat
  • thyroid conditions
  • fluid retention in the legs, ankles, or abdomen.
  • easy bruising 
  • persistent fatigue and low energy levels.

For Women The Liver plays an Essential Role in Hormones: 

1. Removing “dirty” oestrogens

2. Converting T4 to T3 thyroid hormone 

3. Balancing blood sugar levels 

4. Producing HDL (“good”) cholesterol 

5. Reducing toxic load, and lowering inflammatory responses 

Liver problems = hormonal problems

When it comes to your period and your hormones, your liver plays a pivotal role in hormonal balance, particularly when it comes to your menstrual cycle.

When the liver is sluggish, it affects your hormones, causing hormonal havoc and mood swings.

Not surprisingly, hormonal issues can improve significantly when the liver is taken care of. 

Clearance of hormones and Oestrogen dominance: 

Your liver breaks down and clears excess oestrogen and progesterone into less active forms, which are then excreted. Proper clearance of hormones prevents hormonal imbalances, such as oestrogen dominance.

Oestrogen dominance is an excess of oestrogen relative to progesterone in the body. If the liver is not functioning optimally, it may impact the clearance of oestrogen, with symptoms like menstrual irregularities, breast tenderness, and mood swings. 

Blood sugar, insulin, and glucose metabolism: The liver helps regulate blood sugar levels by storing and releasing glucose as needed, and playing a key role in insulin sensitivity. Disruptions in liver function may lead to insulin resistance or fluctuations in insulin levels.

Thyroid hormones: an optimal liver function is necessary for the conversion process of inactive thyroid hormone T4 into its active form T3. If the liver is sluggish, the conversion may be impaired, leading to imbalances in thyroid hormone levels, that can affect metabolism, energy levels, and overall hormonal balance.

 Acne - If the liver is not functioning optimally, it may impact your body's ability to effectively eliminate toxins, and hormones from the body which may contribute to acne. 

Emotional signs that may indicate your liver is NOT happy!! - “Flying off the rails” or sudden agitation, anger and irritability, can be influenced by various factors such as stress, lack of nutrients, plus psychological factors. 

In Traditional Chinese Medicine practitioners use Face mapping as a diagnostic tool that involves making connections between lines on someone’s face and the person’s overall health.

Some experts, including some dermatologists, consider face mapping to be an approach that combines elements of Eastern and Western medicine philosophies.

If you have a Liver Line? Does this mean that the liver may need some love and care?

According to Traditional Chinese Medicine or face mapping. 

A Line between your eyebrows on the right side indicates repressing emotions, such as anger and poor liver function 

A line on the left side means that the digestive system may need some help.  

In Chinese medicine, your Liver also “opens up to the eyes” meaning it is the primary meridian that is responsible for healthy vision. 

Eye conditions often associated with Liver imbalances include: floaters, glaucoma, red and dry eyes, bloodshot eyes, poor night vision, blurry vision, headaches.

What do you need to do to give your liver some more love?

The Liver, has 3 phases of detoxification and we need to ensure they’re all working.

Phase 1 and Phase 2 occur within the liver and make fat-soluble toxins into more water-soluble substances that can be easily transported out of the body (stool, urine, sweat) in Phase 3.

Supporting each phase is essential for optimal liver function and overall well-being.

  • Phase 1: Breaks down harmful substances, e.g. ‘bad’ oestrogen hormones into smaller, manageable pieces.
  • Phase 2: Converts toxins so that are water-soluble for easy elimination.
  • Phase 3: Neutralised toxins leave the body through urine, stool, and sweat.

Each phase can benefit from specific nutritional and herbal support.

Phase 1: Vitamins - B, C E, and Milk thistle
Phase 2: Specific Amino Acids and Cruciferous veg

Here are a few foundational tips on how can you take care of your liver:

  • First and foremost to alleviate pressure on the liver Avoid toxins - chemicals, smoking, excess alcohol. Including your personal care I created a handy clean-beauty guide you can download it here from my website.
  • Eat a whole foods nutrient-dense diet (Incorporate greens, cruciferous vegetables, fennel)
  • Prioritise sleep
  • Move your body daily
  • Include nutritional supplements and Liver herbs: Milk Thistle, B vitamins, NAC, Taurine
  • Castor oil packs, and low carb diets can be helpful

Can you fix it on your own, or do you need help?

You may not have realised that your hormonal struggles are connected to your liver health - Acne, PMS, Mood Swings, Insomnia, Weight Gain, Tiredness etc. 

As you age, you may also have noticed that certain symptoms are worsening, issues  you didn't have before and now that you understand the crucial role your liver plays, this may be key to addressing your hormone issues.

You can start by implementing the changes to your lifestyle, suggested above  to support the liver's natural detoxification processes. 

If you feel like you need a more personalised approach with specific health issues ie  your hormones, then please get in touch.

We can have a chat on the phone to see how you can get the support you need – email sue@suehardman.com

Magnesium – Natural Tranquiliser

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Magnesium (Mg).

It’s like “the wizard behind the curtain” because it’s everywhere and seems to be doing everything in your body.

And *most* of us don’t get enough of it!

National studies, in the UK reveal that almost 100% of adults are not meeting their RDA (recommended daily allowance) for magnesium.

Why do you need Magnesium?

Magnesium plays a crucial role in 600 enzymatic processes in your body and there’s a TON of research backing up magnesium’s potent health benefits.

An essential mineral regulating muscle and nerve function and supporting bone and DNA health.

You need magnesium for a healthy heartbeat, energy and neurotransmitter production, bone metabolism, sleep, relaxation, and so much more.

And yet, it is one of the most common nutrient deficiencies as we get older.

In a new study [PMID 36899275], researchers confirm that adequate magnesium intake will decrease brain shrinkage as we age and reduces the risk of dementia and cognitive disorders.

Magnesium is responsible for your body’s energy at a cellular level and if you have adequate levels of magnesium, your aging can be slowed down. Your body needs magnesium to produce energy in the form of ATP (2).

These are the Common Signs of Magnesium Deficiency

Unusual signs you may have Mg deficient - tongue quivering, tiredness, cramping, eye twitches, sleep problems or loss of appetite, PMS, irritability, anxiety, headaches, high blood pressure or nausea and vomiting.

Even though Mg deficiency is well-established in the literature, traditional medical doctors aren’t trained to screen or test for magnesium deficiencies.

Ref: Henderson et al (2002) National Diet and Nutrition Survey: adults aged 19 to 64yrs. The Stationery Office. London

Why Are We So Magnesium Deficient?

Modern soils have become severely depleted of magnesium, when compared to “Paleolithic societies where daily Mg intake was about 600 mg, significantly higher than today's [1].

Chronic stress also depletes magnesium levels, so does poor sleep, exercise, high caffeine intake, and sugary diets. 

Magnesium is also depleted by:

  • insulin resistance or metabolic syndrome i.e. issues with blood sugar.
  • processed and refined foods.
  • a lack of fruits and vegetables.
  • Overcooking and boiling of produce. 
  • Alcohol, soda, and caffeine.
  • Taking calcium supplements without magnesium in the correct ratio.
  • High dairy intake.
  • High salt intake.

How do you get more Magnesium?

Ideally you want to get your magnesium from a food-first approach. 

Foods rich in Mg include pumpkin seeds (168 mg in 2 tablespoons), almonds (80 mg in 23 almonds), spinach (80 mg in 1 cup cooked), and dark chocolate (50 mg in 1 ounce—make sure its 70% or higher for less sugar). 

However, only 30 to 40 percent of magnesium in plants is bioavailable because it comes bound to “anti-nutrients” like phytic acid that make it harder to absorb. 

Foods that are exceptionally high in magnesium.

When you consider the RDA is a guide to the very lowest amount required to prevent outright deficiency,  it means that hardly anyone is getting the optimal amounts of magnesium required for their body to function at its best.

And with magnesium being involved in so many reactions in our bodies, the painful truth is that virtually everyone is magnesium deficient!

Hormonal Issues and The Link to Magnesium Deficiency

Magnesium is an absolute essential for you to have healthy hormones that are in balance = less moodiness, less cramps, PMS sx and better sleep to name a few benefits!

Whether you're entering peri-menopause, dealing with a PMS type hormonal imbalance, or coming off contraceptives, the right levels of magnesium are needed to produce optimal amounts of hormones such as progesterone, oestrogen, and testosterone. 


Magnesium, combined with vitamin B6, proves particularly effective in managing mood-related PMS symptoms. Magnesium helps to regulate the neurotransmitters that affect your mood and emotional state.

Magnesium supplementation has been shown to help lessen bloating, sugar cravings, cramping, reducing anxiety and sleep disturbances all associated with PMS.

Chocolate is one of the most common foods women crave right before they start their periods, did you know chocolate is one of the highest food sources of magnesium.

Magnesium in chocolate

Insulin resistance & PCOS (Polycystic Ovary Syndrome):

Insulin resistance is a key feature of PCOS. High insulin is not just a symptom of PCOS—it is also a major driver of the condition. 

Women with PCOS are 19 times more likely to have a magnesium deficiency, according to a study in Gynaecology Endocrinology. 

Individuals with insulin resistance, metabolic syndrome or type 2 diabetes tend to be lacking magnesium. One theory is that chronic insulin reduces magnesium levels.

Magnesium is important to help glucose enter cells where it is used for energy. Part of its job, is regulating the function and transport of insulin, that acts as a key to open the cell doors to glucose. Without enough magnesium, glucose doesn’t enter the cells in sufficient amounts. This can cause fatigue and difficulties regulating blood sugar.  

Sufficient levels of magnesium can therefore improve insulin resistance and reduce your risk for developing type 2 diabetes.

By reducing blood sugar levels, normalising insulin, and curbing sugar cravings, magnesium serves as a natural ally in managing PCOS symptoms. Some even call magnesium "natural metformin," due to its role in managing insulin sensitivity.

Thyroid Support: 

Magnesium is a key nutrient for thyroid health. Its anti-inflammatory properties reduce autoimmune inflammation, which is common with thyroid issues.  

Mg converts the inactive thyroid hormone T4 into the active thyroid hormone T3. Without this conversion, cells do not receive the more potent form of thyroid hormone. Therefore, when magnesium levels are low, our thyroid is not able to function correctly.

And, finally, magnesium deficiency increases your risk of developing thyroid antibodies (3). 

Ensuring an adequate magnesium intake becomes essential for those looking to maintain a healthy thyroid.

Magnesium for Fatigue

Magnesium is essential for proper mitochondrial function, production of ATP which is really our energy molecule. Therefore, low levels of magnesium means that these functions are not running as efficiently as they should and can lead to exhaustion. 

Magnesium helps to convert the glucose in food into energy. So, getting enough magnesium can help keep energy levels stable and prevent the onset of tiredness.

It has been suggested that magnesium may play an important role in treating fatigue related health problems such as chronic fatigue syndrome (CFS) and fibromyalgia syndrome (FMS). 

CFS is associated with lower red blood cell magnesium levels compared to controls, and approximately 40% of chronic fatigue patients are magnesium deficient. 

For energy production these processes also require malic acid, acetyl-l-carnitine, B vitamins, vitamin C, selenium and iodine.

Magnesium for Stress Management 

Stress activates the sympathetic nervous system, and prepares your body for intense physical activity, or to ‘fight or take flight’. Hormones such as cortisol are released, and as a result more magnesium is used.

Magnesium acts as a calming force on the nervous system, playing a essential role in regulating the stress control system—the HPA axis. 

A well-functioning HPA axis supports a balanced stress response. Multiple studies have also demonstrated improved stress response, anti-depressant and anti-anxiety effects of magnesium supplementation.

Other central nervous system disorders linked to magnesium deficiency include depression, migraine, epilepsy, Parkinson’s disease, brain injury and stroke.

Magnesium (Mg) as a Sleep Aid for Insomnia

Often referred to as nature's tranquiliser, magnesium emerges as a potent sleep aid as it has an overall calming and relaxing effect on the nervous system.

Magnesium may help to support GABA naturally, which is a calming neurotransmitter helping with good sleep.

Mg facilitates a restful night's sleep by balancing the sleep-wake cycle promoting the production of the sleep-inducing hormone, melatonin. Melatonin is produced in the pineal gland in response to darkness, and serotonin is converted to melatonin, with the help of magnesium.

Chronic sleep deprivation, exacerbated by magnesium depletion, can lead to a vicious cycle of worsening insomnia.

Anti-Aging Potential of Magnesium

Magnesium prevents telomere shortening, reduces oxidative stress, and enhances the production of glutathione.

Given the role of magnesium in a myriad of cellular processes, it should not be surprising that magnesium deficiency leads to accelerated ageing (R). Magnesium is needed to build, maintain, and repair DNA. 

Magnesium can reduce inflamm-aging (low-grade inflammation that increases during aging). Low levels of magnesium have been linked to chronic low-grade inflammation, which is one of the drivers of aging (R). 

Magnesium for Muscles & Sports Performance

Magnesium is involved in many different aspects of muscle usage. Does exercise deplete magnesium? Yes, the reason you need magnesium for athletic performance is because this mineral is a crucial factor in the production of ATP, which provides energy for the muscles.

Studies suggest that strenuous exercise increases the need for magnesium by up to 20 percent.

Severe magnesium depletion results in muscle weakness, dysfunction, cramping, and spasms.

exercise your metabolism

When do you need to supplement?

If you are prone to any of the signs mentioned above, then you might be deficient, especially if you have a lot of stress in your life, often feel tired or can’t sleep. 

There are times when supplementation is necessary, especially when the food sources available are limited.  You might be surprised at how much of a difference this mineral can make in your life.

When analysing the dietary intake of thousands of participants, researchers found that those consuming more than 550 mg of magnesium daily (way more than the RDA of about 300-400 mg) had a brain age that was one year younger by the time they reach 55 compared to those with a normal magnesium intake of about 350 mg daily.

Magnesium Supplements: Choosing One 

 One of the great things about the magnesium formulations available nowadays, is that they can come bound to other compounds to help direct the magnesium to specific places of the body.

This is important because most of the magnesium in your body is intracellular. 

 Magnesium is very chemically reactive and is usually attached to something else. 

 The substance magnesium is attached to in a supplement not only affects factors such as absorption and gut tolerability but provides additional physiological activity too. It’s important to consider this when selecting your magnesium supplement.  

 Combining magnesium with amino acids like glycine and taurine enhances its effectiveness.

 Here is a break down the different types of magnesium and for what conditions. 

MAGNESIUM CITRATE – is a magnesium combined with citric acid making it highly absorbable and inexpensive, “It is one of the most bioavailable forms of magnesium”.

 It has a gentle laxative effect and is often used in medications to treat constipation.

MAGNESIUM GLYCINATE - is one of the most bioavailable and absorbable forms of magnesium. It’s a magnesium combined with glycine an amino acid (which has antioxidant and anti-inflammatory properties). 

Glycine has a calming effect due to its ability to increase the neurotransmitter GABA. 

When you take this form, not only do you get magnesium but you get additional effects from the glycine, and these are particularly relevant for supporting calm, relaxation and sleep. 

Glycine readily crosses the blood brain barrier and has a calming effect on the brain.

 A great go-to magnesium for relieving anxiety, reducing muscle pain, cardiovascular health and promoting sleep. some studies have shown that glycine supplementation in sleep-deprived study participants results in improved reaction times and reports of feeling more refreshed during the day.

 This form provides the additional benefits of glycine, supporting healthy insulin sensitivity and methylation. 

Magnesium Threonate - is magnesium combined with threonic acid (a vitamin C metabolite). This form of magnesium can be transported across fat membranes and is the best form for crossing the blood-brain barrier. 

Magnesium threonate is effective for brain and mental health conditions, like brain fog, mood disorders, depression, anxiety, headaches, migraines, and age-related memory decline.

The blood-brain barrier is a network of cells (8) and blood vessels designed to protect your brain from harmful substances. 

Magnesium Malate - is a combination of malic acid and magnesium. 

Malic acid is a vital component of enzymes that play a key role in ATP synthesis and energy production. 

Magnesium malate is highly absorbable and can be very beneficial for patients experiencing low energy and fatigue, such as fibromyalgia and chronic fatigue syndrome. 

Magnesium Oxide - is magnesium that is bound to oxygen and is the most common form of magnesium sold in pharmacies, it is non-chelated and possesses a poor absorption rate. Only about 4% is absorbed. 

It is the form found in Milk of Magnesia and most often used for digestive issues like heartburn, indigestion, and constipation.

However, compared to other types, magnesium oxide is not absorbed by the body as well.

Magnesium Taurate - Enriched with the amino acid taurine, magnesium taurate may contribute to heart health. 

Animal studies indicate that magnesium taurate significantly reduces blood pressure, showcasing potential benefits in managing hypertension.

Understanding these nuanced advantages of each magnesium form may help you to choose a magnesium that meets your requirements - whether its for digestive discomfort, anxiety, insomnia, or heart health support.

HOW MUCH MAGNESIUM?

The recommended daily allowance is as follows:

Children: 80-150mg/day
Adolescents: 200-400 mg/day
Adults: 300-450 mg/day

Epsom Salt Baths

According to studies, magnesium and sulfate are both absorbed through the skin, which makes Epsom salt baths one of the easiest and most ideal ways to enjoy its health benefits. It may help with nutrient absorption, flush toxins, and help ease migraines.

They may be an effective way to improve relaxation and sleep quality, according to a recent study published in the Journal of Clinical Sleep Medicine.

This study was conducted by researchers from the China Medical University in Taichung, Taiwan, looked at 10 studies that included a total of 517 participants. The studies compared the effects of taking an epsom salt bath with a control intervention, such as a placebo bath, no bath, or another intervention.

It was found that taking an epsom salt bath was associated with significantly improved self-rated relaxation and sleep quality, sleep efficiency, and falling asleep.

The greatest benefits where when the bath was taken for 20-30 minutes before bedtime.

The researchers concluded that taking an epsom salt bath may be an effective way to improve relaxation and sleep quality in adults.

In summary

There are many different brands of magnesium available you may want to consult a qualified practitioner who will be able to advise you on what forms/brands to take.

Here are some brands to consider – if in South Africa you can access Metagenics via my online shop.

Metagenics high-grade magnesium supplements are available on this on-line portal in South Africa https://nourishedhealth.metagenics.co.za

 I have given you a link to get the Nutri advanced products in UK etc. 

 I also use a online website and I can send you a list if you would prefer that. Please send an email to sue@suehardman.com

Or you can order from the Nutri Advanced Magnesium range available in the UK / US at https://amzn.to/4bTyEF2

Naturopathic Women's Health Coach

Adding magnesium may be the start to addressing your fatigue, headaches, poor sleep or PMS, however you may need additional support to uncover what else is preventing you from feeling the best, most energetic version of yourself.

Please get in touch for more support - sue@suehardman.com

What Stage Are you In? Flat, Exhausted or Chronically Fatigued?

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A bit of back story here. When my son was born, I was studying to be a Naturopath at the same time, and with the added pressure of being a new mum, staying on top of my course, and throw in a new baby that didn't want to sleep - I ended up with hyperthyroidism, 'adrenal fatigue' or what is now referred to as adrenal dysfunction.

Fortunately, for me I had access and help from health experts through my course, to help me manage my exhaustion and get through those early years. I have been there and can relate to working women who are looking to regain and restore their energy levels.

If you’re feeling a tired or flat.....you don’t have the energy to do all those things you want to do – You’d planned to come up with new ideas for your business, be super productive ticking off your daily to-do-list, make changes to your eating habits, get fit, lose weight………… 

BUT what if you don't feel like it because you just don’t have the necessary energy or motivation to do all those things? You're just feeling flat, tired and unmotivated BUT everyone thinks you've got it together - You’re not alone, way too many women feel this way.

Yes, it's all very well that people say, ‘just do it’, or get organised and have a plan so you can get more sh*t done. 

Coffee’s not going to do it, it usually makes things worse, it’s a small energy boost that usually leads to an energy crash later and a serious knock-on effect to a poor nights sleep.

Fatigue can be a silent struggle that others may not fully understand.  

How others may see you:

  • From the outside, they might see someone who just appears to be lacking enthusiasm.
  • Or they might not notice anything wrong at all.
  • They don’t understand the constant battle you face and the impact it has on your daily life. 

What you’re feeling:

  • Inside, you’re fighting just to get through the day.
  • You arrive at work with brain fog and extreme exhaustion, even though you woke up a few hours ago.
  • By the end of the day, you’re too tired to cook, play with the kids, or do some simple self-care, even though you really need it.

What Stage Are you In? Flat, Exhausted or Chronically Fatigued?

Are you experiencing afternoon slumps, feeling tired all day, “burnt out,” “run down” or “worn out.” Apparently for no apparent reason!

The Role of Stress & Your Flagging Energy Levels.

Your tiny 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 what helped keep us alive for millennia.

The most common health issues arising from long term stress. Having elevated cortisol has an effect on your blood sugar, insulin, blood pressure, immune function, gut health, sex hormones, sleep, mood, memory, cell growth and repair, digestion and thyroid function.

How To Recognise If Your Adrenals Have Become Dysregulated

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

  • 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?

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 lived, giving your body the chance to recover from the negative effects of cortisol and adrenaline. The constant stress means your adrenal glands must 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 adrenally 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 exhaustion, is 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.

Emma, a 40 year old full-time working mom with two kids. She works a full day and has no help at home, she pretty much does everything herself!

On the weekends, between her kids’ extra-curricular 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 had 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.

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

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.


If your goal is to kick burnout for good in 2024, then you need a holistic strategy.

A strategy that accounts for the myriad ways that stress impacts your mind AND your body.

Quitting your job won’t cut it.
One or two yoga classes a week won’t cut it either.


Chronic stress wreaks havoc on your hormones, your gut, and your nervous system. 


You need to establish your top stressors and deal with them, they’re usually not as obvious as you think.


You likely need to do a little fine-tuning of your diet. More foods with the nutrients you need. Less foods that irritate your gut and cause inflammation and wild blood sugar (read: energy & mood) swings.

On the other hand you probably need to make some shifts in your daily life. You need solid but simple routines that keep you grounded, make you more resilient to stress, and fuel you with energy- while not completely disrupting your life.

You may need to take stock of what’s draining your energy and be more discerning with your “Yes’s” and “No’s”.


You can do this. Not overnight, but I promise it’s possible!

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.



Are you allergic, hungover? Does your liver need more support?

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Tips to use to reduce the effects of alcohol.

If you’re one of those people that suffers a little after a drink or two, by following a few of these guidelines and supporting your liver you can reduce the effects of alcohol and make your recovery a lot quicker.

Avoiding alcohol is the obvious recommendation, however there are ways you can include preparation and prevention, especially when it's the holidays and the season for celebrating.

Maybe you're allergic, not hungover?

If you follow all these tips and your hangovers are still terrible then you might find that you’re allergic or sensitive to the yeast in beer, a certain type of grape or the sulphites in wine. 

It’s a good idea to consciously choose which alcohol suits you better and avoid the pain or using a process of elimination!!

Alcohol can cause the stomach lining to feel inflamed, and you can find out more about inflammation, it’s effects and how to mange it.

Before and during the event: -

Avoid drinking on an empty stomach. Plan ahead!! Always eat a meal before drinking to reduce the risk of inflammation from alcohol. 

  • You’ve probably heard this before …. water is essential, have a glass of water with each alcoholic drink it dilutes the alcohol, speeds up elimination and stops dehydration.
    • TOP TIP – take a teaspoon of glutamine in water before a night out to protect your gut it can really make a difference for some. Or you can try slippery elm powder, it’s a traditional herbal remedy that helps protect, soothe and heal inflamed mucous membranes, including those lining the throat, stomach and digestive tract. mix a teaspoon of slippery elm powder with yoghurt, or mash into a banana.  
    • Don’t mix your drinks make it a wine night or a spirit night. In general, the less colourants and additives you add to your drinks the better try and keep it clear i.e. white wine, vodka or gin. It is of course an individual thing so get to know your body and which one has least effect on you.

    • Take the herb Milk thistle it protects and detoxifies the liver. 

    • Take N-Acetyl-Cysteine NAC – is an amino acid that will increase glutathione (the master antioxidant) - helping your liver to break alcohol.  It's found in poultry, oats, dairy, garlic, onions and brussels sprouts, although higher amounts may be needed to provide optimal support following alcohol consumption.  Take 25 – 50mg daily throughout the festive season.  You can also take NAC in higher amounts 30 minutes before you have a drink to help reduce the toxic effects of alcohol.

    • Magnesium - an essential mineral, is easily depleted by alcohol.  It has anti-inflammatory effects thereby helping to reduce symptoms of a heartaches and hangovers.  Supplement daily with 25 – 50mg magnesium to keep sufficient levels.

    • B Vitamins - Alcohol depletes B vitamins, at the same time they're essential to help clear it from the body.  Supplement with a B complex.

    • When you get home: -
      • With a large glass of water – take another milk thistle, Vitamin C, B Complex and either fish oils or evening primrose oil.
      • Eat something to help replace nutrients like mixed fruit juice, smoothies, or a slice of toast with peanut butter.
      • Take a teaspoon of bicarbonate of soda in a glass of water with some lemon juice. This helps to alkalise the acidity in your body caused by drinking, and fight symptoms of your hangover.

    Next Day:-

    • Replace lost electrolytes.  Keep coconut water handy, it rehydrates the body more effectively than water due to the electrolytes in it. Dehydration is one of the primary causes of headaches, especially hangover headaches.

    • Make your own Rehydration ‘morning after’ Drink - ½ lemon, pinch of salt, a teaspoon of honey to water helps replace the sodium and glycogen lost the night before. The likes of tea and coffee will just further dehydrate you. Squeeze in the juice of the lemon and add the salt and honey, with a splash of hot water from the kettle, and mix until the salt and honey are dissolved, top up with cold water and drink immediately.

    Breakfast Cures

    • Avoid the traditional fry up – the cooked fats are difficult to digest and hard on the liver, your body does not need additional work whilst it’s trying to heal itself. Rather, opt for a breakfast which contains foods that will help repair the damage.
    • Poached eggs on wholegrain toast, with onions and beans help support liver pathways, breakdown toxins and elimination. Egg yolks contain large amounts of cysteine, which breaks down acetaldehyde, one of the culprits behind a hangover
    • Porridge with chopped banana is a good hangover food as both contain crucial B vitamins which help reduce the stress your body is under. The banana will also help restore lost potassium.
    • Fruit Smoothie made up from natural yogurt, banana and berries is a great hangover cure because dairy is another good source of cysteine and works well paired with high vitamin C fruit. 
    • A freshly home-made juice containing apple, carrot and beet root with added ginger. Brightly coloured fruits and vegetables are a rich source of natural antioxidants, providing your body with a much-needed antioxidant hit.

    Although exercise may be the last thing you want to do, however gentle exercise - like yoga or walking will help stimulate circulation, get your brain functioning and encourage the release of happy endorphins that tend to be low the morning after the night before, also known as the ‘alcohol blues’.

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    Disclaimer: The advice in this blog is not intended to be a substitute for medical advice from a qualified, licensed professional, please consult your medical doctor if you have persistent symptoms.

     

    Milk thistle – the best liver loving herb!

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    Milk thistle is most often considered a weed, however it’s uses as a medicinal herb far exceed this.

    Although the use of  milk thistle goes back as far as Dioscorides who used it for snake bite (Mills and Bone, 2000 p. 554), the seeds have been used for centuries in mainland Europe in treating mostly liver disorders.

    The Eclectics in the U.S. also used it for the spleen, liver and kidneys and liver diseases in Pakistan and Bulgaria (Morgan, 2005 p.1). The plant is edible and the stalk and young leaves were often eaten as a salad.

    What is milk thistle good for?

    Milk thistle is an excellent antioxidant, has anti-inflammatory properties and is commonly used to detoxify the liver.Milk Thistle

    The active ingredient, silybum marianum is a flavonoid that when used as an extract or in supplement form has cell regenerating benefits. 

    Milk thistle is a true liver tonic and is a powerful detoxifier, and it boosts protective antioxidant levels in your liver cells.

    Milk thistle seeds are especially useful to detoxify and support your liver whenever you are exposed to chemicals in your drinking water or beauty products, alcohol, pesticides in your food, or prescription medications as it has been shown to decrease and even reverse damage to your liver.

    The liver performs many essential functions in your body including:

    – acting as a “blood purifier,” cleaning your blood continuously
    – detoxifying and removing harmful substances
    – it aids in hormone production
    – releases glucose giving your body energy
    – releases bile into your small intestine so fat can be absorbed from foods

    How does milk thistle protect your liver?

    It prevents tissue scarring and toxins from binding to the cells found in your liver membrane. It also stimulates protein synthesis in the liver, helping with the formation and growth of healthy new cells by inhibiting inflammatory chemicals in your liver (Thamsborg et al., 1996).

    When your liver is overwhelmed it can create various symptoms like PMS, irritability, skin itching, heat sensations, digestive problems, bitter taste in the mouth, fatigue, headaches (hangovers) and the tendency to react negatively to some drugs or herbs.

    So if your liver isn’t functioning properly you can see where all the problems can start!

    In European hospitals it has been used when someone has taken the death cap toadstool (Amanita phalloides), due to it’s ability to reverse toxic liver damage and protect against toxic liver agents.

    Milk thistle’s (Silymarin) also has numerous other benefits.

    1. It’s been is associated with decreasing the risk for cancer by boosting the immune system, fighting DNA damage and reversing tumor growth.

    2. Supports heart health and helps to lower cholesterol levels by reducing inflammation, cleaning your blood and preventing oxidative stress in the arteries.

    3. It has been reported through clinical studies that the antioxidants, can help control symptoms of diabetes by decreasing blood sugar levels in insulin-resistant patients.

    4. Helps to purify the body of metabolic waste, thereby regulating the function of the gallbladder, kidney and spleen.

    5. Studies show that phytochemicals, like those found in silymarin of milk thistle, are effective at inhibiting UV stress on the skin.

    6. The antioxidants help prevent free radical damage throughout the body and remove pollutants and waste from the blood and digestive tract, it can actually slow the aging process – on the surface of your skin and within your organs.

    Girl having lunchIn Summary
    Milk thistle is considered a true liver tonic as it is used for treating true liver conditions like hepatitis and cirrhosis.

    The antioxidants in milk thistle are known to protect the liver from toxins, including the effects of chemicals and alcohol.

    Not only has milk thistle (silybum marianum) been found to increase glutathione (a powerful antioxidant that is crucial for liver detoxification), it may reverse liver damage and help to regenerate liver cells by stimulating the growth of healthy new cells.

    Clinical applications of milk thistle include:-

    When clients need liver support I also like to combine milk thistle with other herbs like dandelion root, gotu kola or turmeric root to create a liver tonic which heals, repairs, detoxifies and gently stimulates the liver.

    Serious skin conditions, hepatitis, fatty liver, cirrhosis, ischemic injury, radiation toxicity, and viral hepatitis.

    Safety

    Very safe, occasional digestive upset. Use cautiously (consult your physician) if taking specific drugs which require adequate blood levels, such as cardiac glycosides or cyclosporine.

    DOSAGE:

    • Concentrated standardized silymarin capsules (70-210 mg): one to two pills, two to three times per day

    Something else to consider: Is your body trying to tell you something? Do you often look & feel tired, have dark circles under your eyes, or wake up feeling sluggish?

    Because Toxins are unavoidable, maybe your body needs a cleanse. So every once in a while it’s a good idea remove them with the structure and support of a fresh food detox!

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    Disclaimer: The advice in this blog is not intended to be a substitute for medical advice from a qualified, licensed professional, please consult your medical doctor Consult a qualified herbalist  if you have persistent symptoms.

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