Sue Hardman

Nourish + Rejuvenate

anti-ageing

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.



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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Why it’s important to know about Inflammageing

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🔥 Put Out The Fires To Defy Ageing & Aching

Are you investing in the best version of yourself for your next decade? This is a question I’m asking myself right now, before I turn 60.

It’s a decision we can all make about prioritising what is necessary for our version of self-care and embracing those steps needed to make those positive changes. 

Making headlines in publications such as Newsweek and Time magazines, the term ‘silent or secret’ killer has highlighted the huge role that inflammation plays in almost all diseases.

What is inflammation?

It’s your body’s first defence against infection, and it’s a natural part of the body’s healing process but when it goes wrong, it can upset the delicate balance whether it's your nervous , digestive, respiratory or heart systems and your hormones.


It’s the difference between a campfire that’s meant to provide warmth on a chilly night and a forest fire that’s out of control, ravaging everything its path.



Low-grade inflammation is rapidly becoming recognised as the root cause of cognitive decline, as well as other serious health problems. When inflammation is out of control, you age faster.

Managing the fires of inflammation is one of the single most effective things you can do to slow down the biological clock and feel stronger as you age. 

According to Jeffrey Bland, Ph.D., women's immune systems display heightened responsiveness to fluctuations in hormones such as oestrogen, progesterone, and testosterone. These hormonal changes significantly influence immune activation and inflammation. 

Bland further explains that this heightened reactivity in a woman's immune system makes her potentially more susceptible to environmental factors that can trigger immune responses and subsequent inflammation. These factors may include toxins, chemicals, chronic infections, and injuries.

Acute inflammation fades quickly while chronic inflammation can persist for weeks, months, or even years.

Chronic inflammation is like having a silent, raging, forest fire inside your body with nothing to extinguish it.

7 ways inflammation can damage your body:

  1. Memory loss and cognitive decline
  2. Increased cardiovascular risk
  3. Joint pain and loss of mobility
  4. Allergies and breathing discomfort
  5. Accelerated skin ageing and wrinkles
  6. Compromised digestive function
  7. Weight gain and loss of muscle tone

Remember, even the smallest steps can lead to significant improvements in your overall well-being. So, let's embark on a transformative path together, and empower you so you can thrive! 

Unravelling Chronic Inflammation: The Signs, Symptoms & Solutions

Importantly, the presence of excess inflammation in the body isn't limited to those with diagnosed chronic conditions.

Subtle symptoms can serve as indicators of underlying inflammation, even when individuals may not recognise it. 

→ These are all common signs of inflammation! ←

  • Irregular menstrual periods
  • Challenging menopausal transitions
  • Frequent headaches
  • Feelings of depression, mood swings, anxiety
  • Joint pain
  • Sleep disturbances
  • Skin rashes
  • Irritable bowel syndrome
  • Age-related muscle loss, clinically known as sarcopenia
  • Feeling tired all the time
  • Recurrent infections
  • Inflammation is the root causes of many disorders - PCOS, Hashimoto’s, diabetes, obesity, IBD, skin and other autoimmune conditions. 

With acute inflammation (temporary due to injuries), body can repair itself quickly but when it gets chronic, that's when diseases occur.

Medications can only alleviate symptoms BUT they are NOT a cure.

This One Thing That Might Be the FUEL the Fire of Your Inflammation!

Stress!! it has a profound impact on our immune system and inflammatory response. Whether it's acute or chronic, stress, triggers physiological changes that can contribute to increased inflammation in the body.

How Stress Fuels Inflammation:

Inflammation: Stress triggers the release of the stress hormones like cortisol and adrenaline, which, when persistent, can lead to chronic inflammation, making us more susceptible to infections and diseases.

Gut-Brain Axis Disruption: Stress can disrupt the gut-brain axis, impacting our gut microbiota and leading to "leaky gut," triggering immune responses and fueling inflammation.

Oxidative Stress: Chronic stress contributes to oxidative stress, this is an imbalance between free radicals and antioxidants that damages cells and tissues, promoting inflammation and chronic diseases.

Unhealthy Lifestyle Choices: Stress can lead to unhealthy habits like overeating, consuming junk foods, smoking, and excessive alcohol intake, which further exacerbates inflammation and jeopardises our health.

The Silver Lining: Taking Charge of Stress and Inflammation!

So what can you do? 

Nourish Your Body with an Anti-Inflammatory Diet: A diet rich in whole foods, antioxidants, and omega-3 fatty acids helps combat inflammation and supports a healthy immune system.

Avoid these common inflammatory foods: Sugar, Gluten, Soy & Corn, Trans-fats,Dairy, Nightshades. This is very individual to each person.

What you eat can either fuel the fire or cool it down.

Engage in Regular Physical Activity: Exercise helps release endorphins, reducing stress and inflammation while promoting overall well-being.

Suffering with any of the signs of inflammation? 

Where are you at there moment?

➝ Option 1: Continue to do nothing.

It's tempting to ignore the signs and hope they'll disappear on their own. But here's the truth: if you leave inflammation untreated it can impact your overall well-being and quality of life and it’s likely it’ll get worse. 

➝ Option 2: Treat yourself.

Taking matters into your own hands is a brave and empowering step. You always have the option to educate yourself about inflammation and make positive lifestyle changes. With a DIY approach the symptoms get addressed but NOT the root cause, meaning the underlying issue is still there.

Like taking antacids for heartburn but not addressing the underlying reason you have this.

Or painkillers every time you get a headache and not understanding what’s causing your headache.

➝ Option  3: Get help.

Sometimes, seeking professional guidance to tackle inflammation – look at the root cause, so you can get personalised treatment options.

Get the help you need to navigate through the complexities of your condition and develop a targeted plan for your well-being.

Take the First Step Towards Healing!

Book a Discovery Call: If you resonate with any of these signs, let's embark on a journey together. Our discovery call is an opportunity to explore your unique health concerns and create a personalised plan to tackle inflammation head-on!

Send me an email at sue@suehardman.com so we can set a time for discovery call to see whether I can help you. 

Naturopathic Women's Health Coach

Lemon to clean, detox & focus

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Lemon Water & Lemon Oil 

The History Lemons

Lemons originated in the North West region of India over 2,500 years ago. Drinking lemon water is a morning ritual rooted in the ancient science of Ayurveda which used lemon water to help loosen “ama”, or toxins, and to stimulate digestion.

The Ancient Greeks used lemons to preserve food and purify water. 

Lemons were then later introduced into Spain, then North Africa, then later to wider Europe, and then, in 1493, brought by Christopher Columbus in seed form to the Americas.

Probably most famously, in 1747 Scottish physician James Lind used lemons and lemon water to treat scurvy amongst sailors suffering from Vitamin C deficiency (even though Vitamin C was not the known cause at the time).

One of the best things you can do is drink lemon juice and water, and it’s far easier than making that celery juice.

It might just be the simplest, cheapest, and fastest morning ritual you can do for your long-term health (and waistline). Both Lemon or Lime Water both offer powerful benefits of drinking first thing in the morning.

Lemon Water

Is a gentle yet effective way to support and detox your liver, kidneys, and colon, and help to alkalise your body. It assists in breaking up mucus and provides energy via enzymes, vitamin C, potassium, and trace minerals.  Use fresh, ripe lemons, not prepared lemon juice. Make lemon water simply by squeezing the juice of ½ a lemon into a glass of water.

Flush Out Toxins & Stimulate Your Liver

While you’re sleeping your liver is collecting toxins for release the next day. Drinking lemon water in the morning helps to support the liver function and to flush out toxins whilst also giving the liver the hydration it needs to operate more efficiently. Two birds, one stone.

Animal studies show citric acid (Vitamin C) helps to protect liver function and prevent oxidative damage helping to support your liver’s role in detoxification.

Lemons (and limes) contain micro mineral salts which help protect your liver’s immune system.

Drinking lemon juice and water helps to loosen and disperse the fat cells within the liver because of the special combination of vitamin C and calcium present in lemons and limes, which bind together and enter into the liver.

For Glowing Skin & Anti-Aging

Lemons contain the antioxidant Vitamin C, that helps reduce free radical damage for fresh looking skin and slowing down the aging process. Vitamin C, helps the body to produce collagen, essential to smoothing out fine lines on the face.

in the, The American Journal of Clinical Nutrition research suggests that regularly consuming vitamin C leads to younger looking skin with fewer wrinkles. 

Helps To Hydrate, Alkalise & Balance Your PH

Adding freshly squeezed lemon juice to water, helps water to travel more deeply into your tissues and cells and carry the essential nutrients and compounds you need in order to thrive.

According to the acid / alkaline theory of health, our modern diet contains too many acid-forming foods (sugar, dairy, meat, refined carbohydrates, chemical additives etc..) and not enough alkaline forming foods (greens, vegetables, low sugar fruits, etc..) which can result in a net ‘acid’ environment in the blood.


When examined under a microscope, the cells of an acidic blood sample are said to be thick, sticky, and do not operate with efficiency. They don’t carry oxygen as well, they lose some of their electric charge, and appear to become less efficient at eliminating waste and taking on nutrients. This may lead to depleted immunity and increased illness or disease.

Research is starting to show how an alkaline diet may be beneficial for relieving chronic pain, boosting bone health, and protecting against disease and how an alkaline diet could enhance cancer treatment effectiveness. 

The solution? Eat more alkaline foods (and relax more). Turns out that lemon water, although considered acidic, actually has an alkalising effect on the body, helping to balance your body’s pH and optimise overall health.

Drinking lemon juice in water can break down the enamel on your teeth over time. This is easy to overcome, however, by simply drinking a small amount of fresh water after your lemon water or by using a straw.

Why use Lemon essential oil?

Lemon essential oil contains “d-limonene”, key to lemon essential oil’s healing power, extracted from the lemon rind and the richest sources of d-limonene, this is found in all of the citrus essential oils.

?? Lemon ?? essential oil is a widely used and known for its cleansing attributes. Limonene and b-pinene are two main components that give this volatile oil its cleansing properties.


  1. Study’s show that it supports immunity.
    This is one essential oil that I use every single day. It’s a powerful detoxification oil that I add to my water throughout the day. 
    This super versatile oil also boost immunity and supports digestive function. This one oil is considered a Swiss-Army-knife oil and can boost your health in many different ways:-
    Here Are the Top Benefits for Lemon Essential Oil:
  • Supports digestive function, reverses liver and pancreas damage
  • Boosts immunity and cleanses the body
  • Improves mood, decrease anxiety, promote restful sleep
  • Contains powerful antioxidant properties for weight loss
  • Offers non-toxic green cleaning abilities
  • Acts as a food preservative

To give you something you can use TODAY, here’s are of some the most practical recipes for lemon oil...

CAUTIONARY NOTE: Do Not Ingest Just Any Essential Oils UNLESS they are PURE and approved for internal use.

Apple Cider Vinegar Tea DIY Recipe - Supports Weight Loss

Promotes healthy digestion, boosts immunity, helps detoxify your body, enhances energy

Ingredients: 

  • 10oz Hot Water
  • 1/2 Tbl honey (preferably local)
  • 1/2 Tbl Organic Apple Cider vinegar
  • 1 drop doTerra Slim & sassy essential oil 
  • 1 drop doTerra Lemon essential oil 
  • Fresh grated ginger

Mix all together and enjoy hot or cold. It also tastes great without the ginger if preferred.

Helps To Boost Your Mood in your diffuser 

Move over coffee… or have it after your lemon water! the scent alone of a lemon (we’ve all seen the rind emit a soothing lemon-scented mist when squeezed) has been shown to improve mood and reduce stress.

Lemon essential oil has the same effects! A single drop smells like an entire sliced Lemon, and if you put from 6 to 10 drops in your diffuser, it can fill the air in your kitchen with that bright, inspiring aroma. 

The negative emotions that lemon support the mental & emotional fields of adults and kids alike.


Move From feeling:
Confused to....       clarity
Unfocused to....    focused
Guilty to .....             happy 
Disengaged to.  energised

Diffuse or breathe in, apply to wrists or temples, take 1-2 drops under the tongue, in a capsule or in water.

For Seasonal Discomfort

By combining Lemon, Lavender, and Peppermint essential oils, you can ease the suffering from seasonla disordes and discomfort.

doTerra LEMON essential oil naturally clears the nasal passages and rids your body of unwanted toxins. 

doTerra LAVENDER essential oil works as a powerful, natural antihistamine to relieve itch and swelling from environmental irritants while calming and soothing your mind and body. Win-win!


doTerra PEPPERMINT essential oil opens up airways, allowing you to breathe more freely and clearly while giving you a boost of natural energy without relying on caffeine. (Spearmint essential oil can be easily subbed in for kiddos under age 11 who may not do well with the high menthol content in Peppermint

Here’s a quick recipe that’s age specific (for safety!) to get you started:

 THE Seasonal Discomfort Essential  Blend Recipe
10 mL rollerball bottle

1-5 Years Old
 (2% Dilution)

  • 2 drops Lavender
  • 1 drop Lemon
  • 1 drop Spearmint
  • Fractionated coconut oil (FCO)

6-11 Years Old (5% Dilution)

  • 5 drops Lavender
  • 3 drops Lemon
  • 2 drops Spearmint
  • FCO

 12-17 Years Old (10% Dilution)

  • 7 drops Lavender
  • 7 drops Lemon
  • 6 drops Peppermint
  • FCO

For adults, a 50:50 ratio of oils or stronger to carrier can be used.

Directions: Add essential oils to rollerball bottle and top off blend with a carrier oil of choice (fractionated coconut oil is recommended). Roll the blend behind the ears and on the back of your neck; also try on the bottoms of the feet and up and down the back. 

WHY WASH YOUR FRUIT & VEG

We’ve all had to become far more conscious around removing pesticides, 'germs' and bacteria, including from the fruit and veg we’re consuming. 

Another very good reason to wash your fresh food thoroughly is to remove any pesticide residue. Simply rinsing your produce with water, will remove dirt - but it’s not going to remove oil-based pesticides.

Pesticides, if consumed play a huge role in hormone disruption, cause gut issues and weight gain (think obesogens).

If you can eat organic is optimal, if it's not  available I recommend soaking your fresh food.


Citrus oil's like lemon remove pesticides due to the monoterpenes, specifically d-limonene, which has the ability to dissolve petroleum oils among other things. Lemon and orange oils have particularly high concentrations of d-limonene.

You can either make a spray or soak you veg in water. Whatever works for you!

Food will stay fresh for longer, strawberries, raspberries, black & blueberries keep far longer in my fridge, where normally they’d waste in 2-3 days.

 Often these soft fruits go off quite quickly due to the growth of mild spores. True story!!

FRESHEN & CLEAN YOUR KITCHEN

Lemon is one of the most commonly used fragrances in store-bought cleaning products because it smells clean. Real lemon oil neutralises odours and removes the cause. 

Did you know that lemon essential oil is also anti-sticky? Use Lemon oil to get tape or sticker residue off of anything,

Lemon will also cuts grease, freshens laundry, disinfects and polishes silver.

Lemon essential oil to clean your kitchen surfaces, sponges & your cutting boards.

Cutting boards can hold onto a lot of unwelcome germs. Wash your cutting board in hot, soapy water.

Put 2 drops of Lemon essential oil directly onto the surface and use a paper towel to rub it all over. You can also your Lemon Sponge Spray on your cutting board. 

You can just put two or three drops of Lemon essential oil on your kitchen sponge and let it sit. That’s it! This is great to do overnight. Or make a sponge spray.

Lemon Sponge Spray

  • 30 ml water
  • 18 drops Lemon essential oil 

Shake before using, to disperse the Lemon essential oil in the water. Every time you’re finished using your kitchen sponge, give it a few sprays.

(Lemon essential oil may lighten the colour of some wooden or bamboo cutting boards)

ARE YOU READY TO RECLAIM YOUR HEALTH WITH ESSENTIAL OILS?

Imagine if you were able to take care of your entire family in your own home, with natural solutions that worked effectively.

With essential oils, YOU can! If you'd like to explore ways to make natural lifestyle choices using essential oils for your whole family's well-being and improved mental, physical and emotional health, then you're in the right place.

A free guide will show you how to incorporate essential oils into your life and around your home for cleaning, cooking and self-care.

To order doTerra oils you can email me at sue@suehardman.com

Zinc for Skin, Hormones and Cravings

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Zinc is an essential trace element, that’s found and used by every cell throughout your body. Could this simple mineral deficiency be the cause of your health issue?

It’s estimated that around 20% of the world’s population, have sub-optimal zinc status. 

This nutrient isn’t usually in the spotlight, but your body’s performance wouldn’t be nearly as harmonious without it.

Why is Zinc So Important?

It is important for the functioning of over 300 enzymes and underlies the physiology of every body system.

Zinc is one of 16 essential minerals that you need to survive. you only need small amounts of it. Anytime a nutrient is considered ‘essential’ it means your body needs it to stay healthy, you can’t produce it and therefore you must get it from your food.  

We don’t hear as much about it as we do major minerals—like iron, sodium, potassium, calcium and magnesium—which your body uses in larger amounts. But your body relies on zinc for growth, maintenance, and numerous biological functions – skin health, immunity, growth hormones, and more, so it’s definitely worth keeping tabs on your intake.

Someone I know told me that when she addressed her zinc deficiency, within days, her energy and sleep returned to normal.

What are the signs that you might not be getting enough zinc?

  • A weak immune system (frequent and/or long colds), poor wound healing
  • GI issues – Diarrhea, low stomach acid production, gut wall barrier function
  • Hair loss
  • Hormonal imbalance (PMS, hypothyroid, low progesterone, infertility, low libido)
  • Fatigue or Brain fog
  • Changes in taste & smell
  • Slow growth in early years
  • Low mood, memory, concentration
  • Anxiety and depression 


Incredible Benefits of Zinc

Your body uses zinc in numerous ways, here are some of the key areas:

1. Significantly boosts your immune systemand helps to fight off viruses and bacteria. 

the link between gut and allergies

It’s essential for the normal development of your immune cells, zinc supplements can be used in SOS moments to reduce the duration of a cold. It also supports the function of the enzyme superoxide dismutase (SOD) that protects your cells from oxidative damage caused by exposure to environmental toxins.

2. It can help your skinand plays a key role in cuts and scrapes healing properly —in fact, it’s involved with every stage of the process, tissue renewal to scar formation. If it takes a while for your cuts, scrapes, and burns to heal, you may want to take a look at your zinc intake. Acne sufferers – studies have found that certain forms of the mineral can soothe breakouts.  

3. Zinc may help keep your vision healthy as you age. Several studies have found that supplementing with zinc can help protect you against advanced age-related macular degeneration. This is a condition that can lead to vision loss, and it’s most common in those over 50. 

4. Zinc keeps your blood sugar stable and plays a role in the synthesis, storage, and release of insulin in your pancreas. So, a zinc deficiency could negatively affect your insulin levels, which can lead to negative changes in appetite and blood sugar levels. 

5. It keeps your digestion running smoothly. Zinc acts as a co-factor in a lot of gut activities  – like helping your body to properly digest food(stomach acid production), absorb nutrients and may improve your gut wall integrity.

You may mistake symptoms like nausea, vomiting, or diarrhoea for something like a gluten intolerance. Zinc deficiency is related to digestive problems like diarrhoeaand supplementation has been shown to reduce the duration of acute diarrhoea.

6. It could help reduce inflammation: Some researchers believe that low zinc levels are associated with systemic inflammation, a condition that’s linked with everything from heart disease to cancer. 

I have written before about how inflammation is increasingly thought to be a significant contributor to many chronic illnesses—from cancer, heart disease, autoimmune disorders and Type 2 diabetes—more so as we get older.

Chronic, low-grade inflammation is worsened by excessive fat around the middle, poor diet, lack of exercise – all the usual lifestyle factors.

Zinc is one of the body’s natural anti-inflammatories, however it is susceptible to malabsorption, particularly as we grow older, leading to deficiency. 

7. Zinc benefits both male and female hormonal health, you need sufficient levels of zinc for your body to create hormones. and to maintain proper hormone balance. 

Boosting fertility, as it plays an important role in increasing testosterone naturally, and is involved in the creation and release of eggs within and from the ovaries.

Research has found that zinc levels are directly associated with the following hormones, 

  • Testosterone 
  • Growth hormone
  • Thyroid hormones – T3 & T4
  • Oestrogen
  • Progesterone

 If your levels are too high or too low it can cause problems with menstruation, mood swings, early menopause, thyroid and infertility.
8. When you’re under stress, whether emotional (e.g. work) or physical (e.g. trauma, overtraining), you’re at risk of using up zinc more quickly than you’re able to replenish it, and become more vulnerable to infection, as well as other health issues, such as depression.

Zinc manufactures enzymes which are required for serotonin (the happy hormone) production and is also involved in the synthesis of a neurotransmitter called GABA that calms down your nervous responses.

In particular it reduces the activity of beta waves in your brain, this allows more analytical thinking. 
Studies have shown that zinc levels are low in patients who are anxious or depressed.

Zinc also ….

  • Helps to create DNA in every cell
  • Is essential during growth and development in babies and children.
  • Provides building blocks for enzymes needed in a healthy metabolism.
  • Supports protein synthesis.
  • Allows you to smell and taste. 
  • Can combat high blood pressure.
  • Boosts athletic performance through improved muscle repair.


Who may be at risk of a low zinc status:

  • Vegans and vegetarians are susceptible, as plant foods are less abundant in zinc than animal protein. Plants are often rich in a substance called phytic acid that inhibits the absorption of minerals.
  • Poor absorption – amongst those with digestive conditions (e.g. inflammatory bowel disease) and diarrhea.
  • Low stomach acid levels driven by ageing and stomach acid lowering medications, result in poor zinc absorption. The elderly, are most susceptible be the reason why they are at high risk of a zinc deficiency and immune issues.
  • High usage of zinc – due to high stress, or pregnancy, breastfeeding, high alcohol intake, and chronic use of other ‘zinc-depleting’ medications such as diuretics.

How Do You Increase Your Zinc Status?

Zinc is found in animal protein, especially red meat, turkey, oysters, and shrimp. 

Plant foods also provide zinc – pulses, legumes, nuts, and seeds i.e. cashews, pumpkin seeds, beans, lentils, quinoa and eggs. To improve the absorption of zinc from phytate-rich plant foods such as pulses, grains, nuts and seeds – soak, ferment, or sprout them, this will help to reduce the phytate content.

Support your ability to handle stress by practicing a daily relaxation technique, increase your intake of calming herbs, nutrients – like B Vitamins, magnesium, passiflora and L-theanine. Using calming essential oils – lavender, clary sage and bergamot.

Support your digestion and absorption – with mindful eating, probiotics and digestive enzyme supplementation.

Consider daily zinc supplementation, especially if you are vegan, vegetarian, pregnant, breastfeeding, and for children as well, and seek the advice of a professional for tailored advice according to your unique health needs. Zinc supplementation has been shown to be beneficial for a wide range of clinical scenarios.

Improving your zinc status may well be the missing link to your path to optimum health.

How & Why I Use Essential Oils

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Why I Use Essential Oil Daily

Essential oils are one of the hottest natural products out there right now and that’s because they’re a wonderful natural tool to have in your medicine chest, along with a high quality diet, exercise and stress management.

We’ve been using essential oils in our home for several years, If you don’t know know how to use essential oils, don’t feel overwhelmed or intimidated by how to get started with essential oils. It’s really easy and a lot of fun!

The potency of essential oils? 

Did you know that one drop of peppermint oil is the equivalent of 28 glasses of peppermint tea!

You might be inclined to think that more is better, this is definitely not the case when it comes to essential oils – start small and then add more if needed.

There are many essential oils I use in my home all the time and so as not to overwhelm you, I’ll be sharing the oils one by one and on my blog.

HERE ARE MY TOP 3 ESSENTIAL OILS

Lavender – This is an oil that I use daily, especially to help with a restful sleep. You can spray it in your room or add a drop to your pillow. I also like to diffuse it in my bedroom. I’ve used it for my son when he is anxious and most nights I spray his room with lavender. 

This was the first indication that I was going to love essential oils when I heard this story- “In 1910 French chemist and scholar René-Maurice Gattefossé discovered the virtues of the essential oil of lavender. Gattefossé badly burned his hand during an experiment in a perfumery plant and plunged his hand into the nearest tub of liquid, which just happened to be lavender essential oil. He was later amazed at how quickly his burn healed and with very little scarring. This started a fascination with essential oils and inspired him to experiment with them during the First World War on soldiers in the military hospitals.”  I was sold and ever since then I’v always had lavender in my home.

Lavender has been used and cherished for centuries, the Egyptians and Romans used Lavender for bathing, relaxation, cooking, and as a perfume.

Its calming and relaxing qualities, when taken internally, continue to be Lavender’s most notable attributes.

Applied topically, Lavender is frequently used to reduce the appearance of skin imperfections.

Add to bath water to soak away stress or apply to the temples and the back of the neck. Add a few drops of Lavender to pillows, bedding, or bottoms of feet to relax and prepare for a restful night’s sleep.

Due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times.

Uses

  • Soothes occasional skin irritations
  • Taken internally, Lavender reduces anxious feelings and promotes peaceful sleep. This must be be certified
  • Helps ease feelings of tension.
  • Add a few drops of Lavender to pillows, bedding, or bottoms of feet at bedtime.
  • Freshen your linen closet
  • Use in cooking to soften citrus flavors and add a flavorful twist to marinades, baked goods, and desserts. Add to a glass of water.

Frankincense

This is one of my favourite essential oils to use in my moisturising facial oil it helps hydrate and rejuvenate your skin. Add a drop or 2 to your face cream for smooth skin (amazing for fine lines). Rub over your forehead and back of neck for calming, on soles of feet for relaxing.

It’s also a maximiser – that means that when applied under any other oil it maximises their benefit. It supports healthy cellular function (it is one of the most prized oils).

Add Frankincense to your daily facial cleanser to help revitalise and beautify your skin or apply Frankincense and Fractionated Coconut Oil to freshly-shaven skin to reduce any possible skin irritation caused by the razor on your face or your legs.

Frankincense promotes feelings of peace and overall wellness when used aromatically,

Description

Renowned as one of the most prized and precious essential oils, Frankincense has extraordinary health benefits.

In addition to its notoriety in the New Testament, the Babylonians and Assyrians would burn Frankincense in religious ceremonies and the ancient Egyptians used Frankincense resin for everything from perfume to salves for soothing skin.

This centuries-old knowledge contributes to the modern uses of Frankincense today. It’s soothing and beautifying properties are used to rejuvenate skin and help reduce the appearance of imperfections when applied topically.

As the king of oils, Frankincense is known to support healthy cellular function when used internally*.

When inhaled or diffused, Frankincense promotes feelings of peace, relaxation, satisfaction, and overall wellness.

Uses
  • Apply topically to help reduce the appearance of skin imperfections.
  • Can be applied to the bottoms of feet to promote feelings of relaxation and to balance mood.
  • Take one to two drops in a veggie capsule to support healthy cellular function.*
  • Ingest to support healthy cellular function*
  • Aroma promotes feelings of relaxation
  • Helps reduce the appearance of skin imperfections when applied topically
  • Supports healthy immune, nervous, and digestive function when taken internally*

Lemon Oil 

For ease of use this oil is fantastic, I add a drop of the fresh, zingy lemon oil to my bottle of water. So easy. A drop in my water first thing in the morning to kick start my digestion and support my liver and to detox.

I also add this to my home cleaning  products – has a fabulous fresh smell. No wonder most of the store bought products have lemon fragrance (artificial at best)

Lemon is great for sticky spots and residue and giving your stainless steel a sparkle after rubbing a drop of lemon on it.

Description

Lemon has multiple benefits and uses. It’s a powerful cleaning agent that purifies the air and surfaces.

When added to water, Lemon provides a refreshing and healthy boost throughout the day. Lemon is frequently added to food to enhance the flavor of desserts and main dishes. Taken internally, Lemon provides cleansing and digestive benefits and supports healthy respiratory function.

When diffused, Lemon is very uplifting and energizing and has been shown to help improve mood.

Uses
  • Add Lemon oil to a spray bottle of water to clean tables, countertops, and other surfaces. Lemon oil also makes a great furniture polish; simply add a few drops to olive oil to clean, protect, and shine wood finishes.
  • Use a cloth soaked in Lemon oil to preserve and protect your leather furniture and other leather surfaces or garments.
  • Lemon oil is a great remedy for the early stages of tarnish on silver and other metals.
  • Diffuse to create an uplifting environment.
Primary Benefits
  • Cleanses and purifies the air and surfaces
  • Naturally cleanses the body and aids in digestion*
  • Supports healthy respiratory function*
  • Promotes a positive mood

HOW TO MAKE ESSENTIAL OILS PART OF YOUR DAY

Below are a few ways in which you can start using essential oils, and you’ll be surprised in how many areas of your life you are able to use youressential oils:

  1. Apply to the skin
  2. Simply inhale
  3. Steam inhalation
  4. Use an essential oil diffuser
  5. Use in a bath
  6. Aromatherapy massage
  7. Internal use (this is totally dependant on the quality of oil and is oil specific)

As Western holistic care and naturopathic remedies continue to provide alternative solutions for people desiring to take charge of their own health care, it is important to have a firm understanding of essential oils.These oils are a popular alternative for those desiring more natural remedies to energy, immunity, mood, aches/pains, breathing issues, hormone balancing, beauty, anxiety, sleep, allergies.

Essential oils can be an amazing health care solutions for many people, it is important to know what you’re doing before you start using them.

So, are you ready to harness the power of the world’s most proven therapeutic compounds? Are you ready to learn which oils to use in your essential oil diffuser or in other ways?

Explore the many essential oils benefits and uses, and open your mind to a whole new way of preventing and reversing health conditions that you’ve been battling for years. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease