Sue Hardman

Nourish + Rejuvenate

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Broccoli essential for hormones and your liver

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You’re Liver Will Love You If You Eat More Broccoli (and Brassicas)

What’s it with this tradition of having Brussels sprouts ( same family as broccoli) at Christmas? Love them or hate them? It seems you can’t have a traditional Christmas dinner without them, at least in many parts of the world.

There is a reason that they are a great addition to a meal – read on!

So if you’re not partial to Brussel sprouts, include other members of the Brassica family – broccoli, kale, cauliflower, rocket and cabbage (basically means cabbage) family.

So, why eat brassicas anyway?
Brassicas contain good substances (I3Cs – indole-3-carbinols, DIM and glucosinolates) which help boost the liver’s ability to eliminate and deal with unwanted toxins that we consume – including alcohol and chemicals. Even unwanted hormones!

Liver support
Your liver is your waste disposal unit – it works hard to process and metabolise toxins and hormones, thereby making them safe to be eliminated. The liver needs good quality fuel in the form of nutrients to work efficiently.

Brassicas are nearly unrivaled as a food source for activating glutathione (the mother of all antioxidants) and supporting detoxification of many chemical substances through your liver.  Also, be sure to also include plenty of antioxidants from brightly coloured, fruit and vegetables with the brassicas.

What’s The Role of Brassicas in Hormone Balance
For women the reason these veggies are so vital is that they can help do amazing things in for your body. They actually help promote healthy levels of ‘good’ oestrogens and help remove ‘bad’ oestrogens from the body.

It’s the livers critical role to keeping your hormones in balance, by eliminating the excess oestrogens. The liver uses the I3C’s and diindolylmethane (DIM) in this process.

The wrong kind of oestrogen could be the reason you’re having problems like migraines, food cravings, PMS, infertility, heavy periods, fibroids, endometriosis and other issues related to the female reproductive system.

Nutrient Rich
The brassicas are powerhouses of nutrients including vitamin C, vitamin K, all the B vitamins and carotenoids. Those in the know will say that one could hardly consume enough of these veg in one day to reap all the health benefits, with evidence in both cancer research and liver detoxification.

Brassicas are also very beneficial for the immune, digestive and cardiovascular systems due to their high volume of fibre.

Anti-ageing and Metabolism Boost [Hot off the press]
Scientists have discovered a natural compound NMN found in broccoli, cabbage (edamame, avocado, and cucumber) that has “fantastic anti-ageing effects in mice” – and  that could work on humans. (They’ve now started trialing this with humans)

So far, they’ve seen numerous positive effects on mice – their level of physical activity increased, bone density and muscles improved, the immune system and liver performed better, their eyesight improved and they even lost weight.

As animals get older, they produce less NAD which is involved in energy production in the body. They gave mice NMN to see if this would boost levels of NAD and have a rejuvenating effect.

Asked if this worked, lead researcher Professor Shin-ichiro Imai, of Washington University in St Louis, said: “The answer is basically yes. As a matter of fact, NMN has remarkable anti-ageing effects in mice.”

So watch this space and all the more reason to keep eating broccoli!

Try this delicious Red Cabbage Salad Recipe
My suggestion is to have your fill of brassica veg this Christmas and support your liver. It might be working harder than usual.

A Word For If You Have Thyroid Issues

In the past those with thyroid issues may have been told that the goitrogens, found in the brassicas, can do their body more harm than good.

A recent assessment published in Nutrition Review looked at the evidence and found – that the usual daily intake is far lower than what could ever negatively affect your thyroid.

This is especially true if you cook them, as it de-activates the goiterogen.
Many doctors, including the most renowned thyroid experts, would say that it’s nearly impossible to consume enough goitrogens to become a real problem. This is true unless the foods highest in this plant chemical ie. Russian/Siberian kale, some collards, and Brussels sprouts, turnips and rutabagas – are eaten daily, as a staple and in the presence of iodine deficiency.

In fact, you’d have to consume over one kilogram of un-cooked or raw vegetables every day for several months before you developed symptoms.

So, yes you can safely enjoy Brassica vegetables, which is good news for you as they really are associated with a wide range of health benefits.

Do you know the difference between Good Fat & Bad Fat?

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THE WHAT  and THE WHY – WHAT YOU SHOULD KNOW ABOUT FAT

good fat for heart healthFor so many years, health experts have preached that a low fat diet was the way for you to lose weight and be healthier. They proclaimed fats as your enemy, linking them to heart disease and other illnesses.

The food industry jumped on this “theory” and bombarded us with fat-free and low-fat “food” options. A walk down the supermarket aisle will confirm our obsession with fat-free foods.

To ensure that the flavour of foods was not compromised, they added sugar in increasing amounts. So, while our low-fat options exploded, so did obesity rates, as well as other related health issues.

Clearly, low-fat did not deliver the promised results. We now know that healthy fats DO NOT make you fat. In fact, they are one of the three macronutrients, along with carbohydrates and protein, that your body NEEDS to function at optimal levels.

And, truth be told, fats help us stay slim!! The right fats can help you become lean, healthy and vibrant.

THE WHY

So, why do we need fats in our diets, how much is enough, and what kind of fats should we incorporate into a balance eating plan?

Fats provide essential fatty acids (EFA’s) – essential for your body to function and to prevent disease. EFA’s help to build and protect cell membranes from inflammation, produce hormones, absorb vitamins effectively, protect your nerves, and support basic brain function, protect your heart, keep your essential fatty acidskin and hair soft and subtle, lubricate your joints.

Fats deliver vitamins A, D, E, and K to your cells and are also are a great source of energising fuel.

So, you can see that your body really can’t function without them!

THE WHAT

How do you know if you’re getting enough ‘good’ fat?Your body will send you warning signs that you’re potentially deficient these signals could include the following:

  • Dry, itchy, flaky skin
  • Brittle nails
  • Tiny bumps on the back of your arms or on your torso
  • Achy and stiff joints
  • Memory issues
  • Diabetes
  • Weight gain
  • Painful periods or PMT

THE BAD FATS:

Let’s take a closer look at the different types of fats. The standard diet consists mainly of artery-clogging saturated and trans fats.

Why? Because they taste so good and are widely available in our food supply.

Fats (saturated and trans fats), together with salt and sugars, enhance the flavors of foods and keep you coming back for more.

Most of us have heard about the bad saturated fats. Usually solid at room temperature, found in animal products such as meat and diary.

Most processed foods on supermarket shelves are made with poor-quality omega-6 fats from refined, processed vegetable oils. They’re abundant, very cheap, taste good and improve texture.

Trans fats are unsaturated fats that have been altered though the process of hydrogenation to extend their shelf life. These should be avoided at all costs, as they are associated with heart disease, insulin resistance, obesity, type 2 diabetes (think: packaged cookies, pastries, muffins, and cakes).

THE GOOD FATS

Healthy unsaturated fats play a huge role in your overall health and well-being.

They are either polyunsaturated or monounsaturated fats and are considered good fats because they help lower your cholesterol levels, which can reduce the risk for heart disease and type 2 diabetes.

Polyunsaturated fats:
Provide you with essential fatty acids (EFA’s), essential meaning we must get them from our diet as our body does not manufacture them. These fatty acids keep your brain functioning well and aid in the healthy growth and development of your body.These “good” fats also help your body produce prostaglandins otherwise known as the hormones that cool off inflammation.

Omega-3 EFA’s, found in oily fish such as salmon, tuna, and sardines, as well as flaxseeds, chia seeds, avocado and walnuts, are central to reducing inflammation and heart disease.

It’s always best to get your omega-3s from food, but supplement if you need to.

Most people get too many omega-6 fatty acids from vegetable oils and margarine.

Monounsaturated fats:
Found in peanut butter, nuts, olive oil, sesame oil, and avocado. olive is a good fat

Exception to the rule – coconut oil, can be metabolised by the body faster than others, hence they are rarely stored as fat. Read more about that here.

For good health and a balanced diet

It is important to get fats from both polyunsaturated and monounsaturated sources.

The more omega-3 fats you eat, the easier your body can cool off, which means less inflammation- the root of nearly every chronic disease, especially those impacting the brain and the heart.

Your brain is completely dependent on these high-quality fats. In fact, it is made up of 60 percent fat. High-quality fat boosts cognition, happiness, learning and memory.

In contrast, studies link a deficiency of omega-3 fatty acids to depression, anxiety, bipolar disorder, schizophrenia, and even violence.
Your heart will also thank you for eating more omega-3s, which help lower levels of bad fats (triglycerides) and raise levels of good fats (HDL). Omega-3 fats make blood more slippery, reducing the likelihood of artery disease.

And remember, the next time you are in the supermarket and spot a fat-free or low-fat label on a food item, take that as a red flag and your cue to run as fast as you can to the fresh produce section!   

A few things you should consider when selecting your fat sources:

  • Buy small amounts of fats in non-plastic containers. Oil that sits in large bottles shelves for months begins to degrade over time due to the constant exposure to heat, light, and oxygen.Additionally, avoid oils and fats in plastic containers at all costs, since the plastic leaches into oil or fat – a toxic mix!
  • Change it up: it’s important not to get stuck in a fat rut! To ensure you’re reaping all the health benefits that different kinds of fats provide.In my kitchen, I have several oils to choose from: coconut oil, ghee, sesame oil, walnut oil, extra-virgin olive oil, and flaxseed oil, to name a few. I try to vary my use throughout the week.I also like to get fat-rich sources from foods like avocados, nuts, wild trout or salmon, flaxseed meal, walnuts, or chia seeds, some of which are rich in anti-inflammatory omega-3s.

 

If you’re struggling with tiredness, low energy or wanting to lose your excess weight, and any kind of hormone imbalance. I’ve  put together a FREE guide for you, so you can start to learn how and why specific foods, and drinks, can help you have more energy and lose weight naturally. 

You’ll find it is easy to add these ingredients into your diet on a daily basis – get your downloadable guide here

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.

5foods-loss-weight

Get your copy of the FREE guide:
5 Foods that will help boost Your Energy Levels and Lose Weight Naturally.

 

HERE

Coconut Oil – Is It Good For You?

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Coconut Oil and Why It’s a Healthy Choice

South Pacific Islanders and Polynesian communities whose diets are high in fully saturated coconut oil,  were found to be healthy and trim, while heart disease was virtually non-existent. Obviously, coconut oil was benefiting the health of these islanders.

I sure you know by now that saturated fats are bad for your health and can lead to a host of negative consequences – like high cholesterol, obesity, heart disease and Alzheimer’s disease. But not all saturated fats are the same!

Why Coconut Oil You May Ask? 

It improves heart health, balances your thyroid, boosts your metabolism, increases lean body mass and supports the immune system. It’s very beneficial for the skin coconut-oil-benefitsand has been found to have anti-aging and regenerative effects.

How does Coconut Oil Work in Your Body?

This is of a type oil rarely found in nature called lauric acid, a “miracle” compound because of its unique health promoting properties and it’s also nature’s richest source of medium-chain fatty acids (MCFAs). These MCFA’s are small, easily digested and are immediately burned by your liver for energy – like carbohydrates, but without the blood sugar spike.


MCFA’s in coconut oil also boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.

Coconut oil has actually been shown to help optimise body weight, it boosts your metabolic rate to improve your energy, accelerates healing and improves your overall immune function and just to top it all – it’s incredibly good for your heart.

The truth is this: it is unsaturated fats that are primarily involved in heart disease and too much sugar and processed foods, not the naturally occurring saturated fats, as you have been led to believe.

How to use Coconut Oil in Your Kitchen
Personally, I mostly use only two oils in my food preparation.

The first, extra-virgin olive oil is the best monounsaturated fat and works best as a salad dressing. However, olive oil and other common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to cook with because they oxidise with heat and form trans-fats, that are not good for your at all.

So when it comes to cooking, frying etc., I use mostly coconut oil because it’s the ONLY oil stable enough to withstand the heat of cooking.

So, do yourself a favor and cook with coconut oil.

You can substitute it in most recipes calling for oil; put it in your smoothie or protein powder drink.

A Healthy & Delicious Dessert Using Coconut Oil – even kids would eat

Heat the following together:-

1 TBSP of coconut oil,
1 TBSP coconut milk,coconut banana dessert
1 TBSP cacao or raw chocolate
1 TBSP half teaspoon of honey and

Pour the mixture and coat a frozen banana.

You can roll it in coconut flakes and ground macadamia then freeze for another 30 minutes. It makes a delicious frozen dessert!

Energy Boosting COCONUT POWER BALLS – perfect for when you’re on the go

 

Grain-free protein coconut snack

1/2 cup sunflower or nut butter
2 tablespoons raw honeyor stevia
2 tablespoons cocoa nibs
2 tablespoons shredded coconut
3/4 cup natural, unsweetened hemp/pea protein powder
1 teaspoon organic, alcohol-free vanilla
2 tablespoons hemp seeds

 

 

Mix sunflower seed or nut butter, protein powder, honey, and vanilla until smooth
Then add remainder of ingredients.

Form into 1-inch balls and place in an airtight container . Store in the fridge.

 

If you’re struggling with any kind of hormone imbalance, tiredness, low energy or wanting to lose your excess weight. I’ve  put together a FREE guide for you, so you can start to learn how and why specific foods, and drinks, can help you have more energy and lose weight naturally. 

You’ll find it is easy to add these ingredients into your diet on a daily basis – get your downloadable guide here

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.

5foods-loss-weight

Get your copy of the FREE guide:
5 Foods that will help boost Your Energy Levels and Lose Weight Naturally.

 

HERE

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

By

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