Sue Hardman

Nourish + Rejuvenate

fatigue

Are You Feeling Flat, Run Down, Burnt Out or Exhausted?

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Run Down, Burnt Out or ‘Adrenal Fatigue’? Here are the Essential Solutions to Having More Energy

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

One of the most common issues plaguing so many of of us these days is a combination of – feeling tired all day, afternoon slumps or  feeling “burnt out,” “run down” or “worn out.”

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

On the weekends, between her kids’ 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 has little energy for her family or friends.

Can you relate?

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

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

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

How stress creates an imbalance in your adrenal function

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

There are two big problems in our modern world:

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

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

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

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

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

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

Stage 1: Wired and tired

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

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

Stage 2: Stressed and tired

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

Stage 3: Burnout

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

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

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

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

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

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

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

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

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

Recognise Any of These Signs of Possible Adrenal Fatigue?

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

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

If these are feelings that you can identify with.

A basic DIY test

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

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

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

How to do the test

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

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

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

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

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

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

3 x 3 Steps to Recovery From Run-Down Adrenals

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

Things to Avoid 3 x

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

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

Foods to Eat x 3

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

Also:-

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

Other things you could try for Adrenal Fatigue:

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

Final Word

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

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

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

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

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

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

3 Steps To Endless Energy

Shout Yes if you want to….

Look vibrant, feel younger & feel more confident

Get you’re energy levels back up & soaring…

Stop your moods swings

Have clearer thoughts & be mentally alert

Have a strong immune system

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

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Vitamin D are you getting enough?

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

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


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

It is one of the most common deficiencies I see!

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

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

 What is Vitamin D?

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

How Your Body Gets Vitamin D From the Sun

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

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

Signs You Might Be Deficient in Vitamin D

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

Why is Vitamin D crucial for good health and preventing disease

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

Bones

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

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

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

Hormones – Thyroid health, Fertility & Pregnancy

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

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

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

Vitamin D linked with fertility success

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

Reduces Breast Cancer Risks

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

Immunity

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

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

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

Mood

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

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

Ageing, Brain Health & Heart Disease

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

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

How To Ensure You Are Getting Enough Vitamin D

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

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

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

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

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

Get Tested

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

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

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

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

In Summary

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

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

 

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

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

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

Vitamin C Essential For Younger Looking Skin

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

What accelerates the ageing of your skin?

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

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

More About Vitamin C

Signs of this Vitamin C Deficiency might include:

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

Why might you be deficient in this Vitamin?

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

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

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

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

Why is Vitamin C Essential for Preventing and Repairing Damaged Skin

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

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

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

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

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

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

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

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

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

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

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

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

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

Vitamin C rich foods

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

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

Adding a supplement can help you maintain the correct levels.

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

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

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

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

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

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

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

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

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

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

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

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

 

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

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

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

Oestrogen Dominance – 9 ways to reduce it

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oestrogen dominance Are Your Oestrogen Levels In The Right Balance? 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What can cause oestrogen excess?

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

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

  • Eating non-organic animal foods with high levels of hormones i.e meat, diary, chicken.
  • Increased synthetic oestrogens found in things like plastics (BPA), medications, synthetic hormones (the pill and HRT) and chemicals from beauty products and chemicals in your environment.
  • Pesticides that mimic oestrogen in your body and send messages to the hypothalamus that it needs to keep producing more and more oestrogens.

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

excess weight - a hormone problemEven low oestrogen levels can create oestrogen dominance symptoms if you’re also low in progesterone. In my practice, I’ve found that these factors can create oestrogen imbalance:

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

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

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

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

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

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

    The biggest and brightest names in health are reccomending the DUTCH test….Dr Mercola and Chris Kresser are all loving this test. If you would like to own your hormones, it starts with knowledge and I can help you.

  9. Sleep becomes mandatory to balance your hormones. If you have trouble drifting into eight hours of solid sleep nightly, try a relaxing tea, a warm bath.

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

 

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

 

Schedule Appointment

 

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

GET YOUR FREE GUIDE HERE

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

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

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

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

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

GET YOUR FREE GUIDE HERE

 

12 Strategies To Improve Sleep Naturally

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Sleep Glorious Sleep Nothing Quite Like It

Sleep deprivation – it’s a little like Chinese water torture as far as I’m concerned.

I simply can’t function when I haven’t had enough sleep. So that’s the truth.

What works for me in order to have a good night’s sleep, is to include certain foods, avoid others, exercise, manage my stress levels, avoid screen time at night and follow a few essentials in my night time routine – altogether these ensure (most nights) that I get the refreshing sleep my body craves.

What about you? 

Once we were warriors. Now we’re worriers – anxious and stressed we can’t sleep.

You’re BUSY. This leads to stress and anxious feelings. A small amount of stress can be beneficial in limited quantities, but we’re talking about too much stress, which can have some detrimental effects on your health and well-being.

Stress causes hormones to be released, signalling to the body that you’re in immediate danger. It kick-starts a fight-or-flight response and boosts blood flow to your extremities to get you moving away from the ‘danger’.

Long-term stress causes an overload of stress hormones on your system. This can lower your immunity, lead to anxiety, cause digestive issues, increase your risk of heart disease, and of course contribute to sleep problems.

The body is simply not equipped to deal with prolonged periods of stress, so helping yourself to find the calm may be the missing piece to your health and wellness puzzle.

Even something as simple as taking deep, cleansing breaths from the diaphragm several times a day can help the body to recognize it is no longer in danger.

Research by the British Sleep Council found that 47 per cent of people find it difficult to get to sleep because of stress – and women are bigger worriers than men.

A third of American “undersleep,” according to the Centers for Disease Control (CDC) report. That probably means millions are walking around (and driving) tired, it’s a wonder we are not all asleep at our desks.

Why is this a problem?

According to the 2014 CDC report:
Sleeping less than 7 hours per night is associated with increased risk for obesity, diabetes, high blood pressure, coronary heart disease, stroke, frequent mental distress, and all-cause mortality…Insufficient sleep impairs cognitive performance, which can increase the likelihood of motor vehicle and other transportation accidents, industrial accidents, medical errors, and loss of work productivity that could affect the wider community.

Stress. Overwhelm. Feeling frazzled. Do any of these words describe how you feel?

Sleep Better – Live Better

Adequate sleep depends on certain lifestyle choices, as well as having the correct levels of these hormones – cortisol, melatonin, oestrogen, progesterone, thyroid, and insulin.

The importance of a good nights sleep

Getting enough sleep is as important for your body as eating right, exercising, and practicing good dental hygiene.

If you are having trouble sleeping, you aren’t alone – about one-third of adults experience insomnia occasionally. If you suffer with any sort of sleep deprivation or broken sleep it can have quite serious effects on your health for example:

  • It’s the body’s time to recuperate – lack of sleep prematurely ages you, as your body produces less growth hormone that helps you look and feel younger.
  • It can really weaken your immune system
  • With poor sleep you’re body produces less melatonin which has cancer fighting abilities, research has shown in laboratory animals with severe sleep problems tumours grow much faster
  • It affects your metabolism making you feel hungry even if you’ve already eaten, which leads to weight gain.  higher production of ghrelin (the “hunger hormone”), and too little leptin (the hormone that suppresses appetite, making you feel full), and you’re more likely to make poorer food choices, and eat more calories.
  • Seriously impairs your memory and concentration, sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
  • Impair your performance on physical or mental tasks, and decrease your problem solving ability
  • It is also linked to heart disease, stomach ulcers, constipation, depression

Six to eight hours per night seems to be the optimal amount of sleep for most adults, the most rejuvenating sleep is obtained in the hours before midnight – try going to bed at 10pm

 

The natural way to better sleep

Sleep Hygiene

In summary here are some very effective tools you can use to help you manage your sleep issues:-

1. Try to go to bed at the same time every night. ‘Create a night-time routine with a few rituals to help your body, mind and nervous system relax.

2. Start with a relaxing Epsom salt bath with a few drops of real-lavender essential oil and spray your pillow with the lavender oil.

3. When you get into bed, try a few drops of Bach Rescue Remedy and take a good magnesium/calcium supplement combination. When you lie down and close your eyes have a calming place you take yourself to – visualise this and relax into this setting.

4. Get plenty of exercise during the day. The more energy you expend during the day, the sleepier you will feel at bedtime

5. Avoid large meals late in the evening.

6. Learn and practice a relaxation technique regularly: Breathing exercises, meditation and yoga are good examples.

7. Don’t obsess about not sleeping.

9. Foods – Tryptophan is an amino acid that helps to produce the hormones serotonin and melatonin, important for regulating sleep.. Foods rich in tryptophan: sesame seeds, fish, oats, turkey, lentils, eggs, bananas, gras-fed before lamb and beans.

10. There are also a number of herbs – Ashwaganda, Hops, Valerian, Passiflora, Verbena and Wild Lettuce – that have been used very successfully for sleep disorders Valerian sleepand to help improve your quality of sleep. Try them individually first and then perhaps in combinations; they’re available in most supermarkets or pharmacies. Try sleep pillows made of equal parts of hops, lavender, and chamomile and bath salts containing relaxing essential oils both help promote sleep.

11. While breaking bad habits are difficult, making lifestyle changes such as not having any caffeine after 1pm and avoiding back-lit technology (ipad, iphone, PC) after 8pm can have long term benefits for your health and your sleep. This blue light inhibits your production of melatonin, the hormone that tells your body and brain to feel sleepy and go to bed.

12. Bringing stillness to your mind – Meditation, stretching, Pilates and yoga all have their benefits in helping our bodies and minds relax, and can help prepare us for a better night’s sleep. Taking time out to relax helps to still the mind.

Most of us are over-stimulated and spend more time in fight or flight response than we should. Balancing the nervous system helps counter the stresses of our lives and environment.

Why see a qualified Herbalist? They can help you identify and address any underlying issues that could be causing your lack of sleep, and they are also able to use a wider spectrum of supplements and herbs (not available over-the-counter) to help you get that very essential sleep you are missing.

Sleep & Your Liver

You’re sleep, liver and detoxification pathways are also connected. What is the connection between sleep and the liver? Waking up at the same time every night between 1am and 3am, is your body’s way of communicating and is known as “liver time” in TCM (Traditional Chinese Medicine).

Each organ has a time of the day/night where it does it’s thing. Your liver is one of the hardest working organs in the body and it works during this time of the night. For the liver to function optimally, remove any congestion and detoxify you’re going to have to ensure it gets the essential nutrients for both phase 1 and phase 2 detoxification paths.

As we become more aware that the subtle hints from our bodies actually mean something, our body’s clues can be very helpful and insightful to us.

Your liver is always working to detoxify the body, if you’re eating food with the essential nutrients you can optimise your liver function.

There are many ways you can support the liver and your sleep habits. Detoxing occurs naturally, every night when you sleep.

The 14 Day Easy Detox program incorporates some of these tips so that your liver can detoxify while giving your body the support it needs for a good night’s rest:

  • Drinking lemon water in the morning
  • Reducing toxins that overload your system
  • Choose foods from the brassica family (broccoli, cauliflower, brussels sprouts) for their liver supporting properties
  • Eat enough protein to support detoxification
  • Avoid stimulants such as caffeine, sugar and alcohol.
  • Make time for you, and what you enjoy doing.

Getting enough sleep is the single best thing you can do to stay younger!

Like anything we usually know what we ‘should’ do however it’s often harder to put these changes or new habits into practice without some kind of support. 

If you’re looking for a gentle and effective way, that you can start to reset your health, make better food choices, improve your sleep, ditch your sugar addiction, eat clean and create a life where you’re flourishing.

I’d like to invite you to join us on the 14 day Easy Detox program all the details...HERE 

You’ll get 30+ recipes, shopping lists and so much more. There will be daily support all to help you get the most out of this program.

I want to support you so that you feel less bloated and tired. Lose weight, focus on removing refined sugar and junk food.

So if you want to do your body good – boost your immune system, look after your digestion, support your metabolism, lose weight then this EASY DETOX is the place to start.

And once you’re healthy on the inside then, your ‘outside’ starts to shift too 🙂

You can join us and get access to my 14 Day Love Your Body EASY DETOX Program PLUS I have an early bird special offer, meaning you save 60% from the usual price and get the tools you need to change your health for a lifetime.

Early bird offer ends on 6TH OCTOBER, and SAVE 60%.
 
So are you ready to FLOURISH? We start 16th October 2017.
 
Click here to find out more!

You can join us and get access to my 14 Day Love Your Body EASY DETOX Program PLUS I have an early bird special offer, meaning you save 60% from the usual price and get the tools you need to change your health for a lifetime.

Early bird offer ends on 6TH OCTOBER.
 
So are you ready to FLOURISH? We start 16th October.

Lack of sleep can ruin a lot of things, in addition to the long term effect it can have on your health.

If you’re tired of feeling groggy, exhausted and not having enough energy to do those things you love, then please make use of may FREE call to chat about your options – please get in touch at sue@suehardman.com

 

 If you’d like more Vitality, Energy and Get Up and Go then this is a good place to start.  This FREE EBOOK will get you started with 10 Ways to Live A MORE Dynamic Life – Click HERE and to get your copy now!

Gluten Could It Be Affecting Your Health

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symptoms of gluten sensitivity Is the Gluten Free Diet Just a Fad?

What is Gluten?

It’s a sticky protein found in rye, barley, and wheat kernels. Gluten (from Latin, “glue”) is a protein and it gives bread its airy and fluffy texture and dough its sticky texture. It’s used as a stabilising agent in many processed foods, such as salad dressings, soy sauce and mayonnaise. It’s in almost everything from beauty products to packaged foods to medications and supplements.

The prevalence of wheat products, especially processed and refined varieties, have led to a greater percentage of the population developing an intolerance or an allergy to gluten.

We’re no longer eating the wheat that our parents ate. In order to have hardier wheat that can survive drought, insects and grow faster, the wheat has been hybridised.

It’s estimated that 5 percent of the proteins found in hybridised wheat are new proteins that were not found in the original wheat plants. These “new proteins” are part of the problem that has lead to increased systemic inflammation, widespread gluten intolerance and higher rates of celiac.

In our modern world with the convenience of bread and fast food, we’re eating much more wheat than our ancestors ever did.

Why Would You Avoid It?

There are many reasons, for those with celiac disease, an autoimmune disorder it affects the small intestine lining and can lead to severe malnutrition and digestive problems, consuming too much gluten can damage or irritate their bowels. People diagnosed with celiac disease must be very careful to limit or completely remove gluten from their diets.

Gluten intolerance is now 30 times more prevalent than celiac disease and affects 1 in 7 people, who tested negative for celiac disease.

People of European are more likely to have gluten intolerance or celiac disease in their families.

How does gluten affect your gut and cause intestinal permeability or leaky gut?

Regulating your intestinal permeability is one of the basic functions of the cells that line your intestinal wall. In people sensitive to gluten it can cause the gut cells to release zonulin, a protein that can break apart the tight junctions holding your intestines together.

When your meal reaches your gut, an enzyme (tTG) is produced in your intestinal wall that breaks down the gluten into its protein building blocks, gliadin and glutenin.

As these proteins make their way through your gut, the immune system in your gut, reviews them for potentially harmful substances. In people who have no issues with gluten, the proteins are absorbed.

In those with gluten sensitivity, the gut identifies gliadin as a dangerous substance and produces antibodies to attack it. In celiacs, these antibodies don’t just attack the gliadin, they attack the enzyme (tTG)  as well, which is what originally broke down the gluten into its two parts.

Once these tight junctions in the digestive system get broken apart, it becomes a leaky gut. This then allows toxins, microbes, undigested food particles and antibodies to escape from your intestines and travel throughout your body via your bloodstream. The antibodies that escape are the ones that your body produced to attack the gliadin in the first place.

It’s these antibodies that can end up attacking other organs and systems, from the skin to the thyroid to the brain. This is why gluten intolerance is now being linked to autoimmune conditions and why those with celiac disease are at risk of developing a second autoimmune disease.

Symptoms of gluten intolerance include:-

  • Low immunity – Consistently runny nose and sneezing
  • Skin – eczema, acne, psoriasis, hives
  • Digestive disorders – IBS symptoms diarrhoea, abdominal bloating, sluggish bowel movements
  • Headaches
  • Difficulty losing weight or unexplained weightloss
  • Joint pain
  • Extreme fatigue
  • Hormonal imbalance – irregular menstrual cycles, weight gain or loss, hot flashes, low energy levels, erratic sleep
  • Anxiety, low mood and depression
  • ADHD
  • Brain fog
  • Autoimmune disease – Rheumatoid Arthritis, Vitiligo, Type 1 diabetes, Crohn’s dx, Multiple Sclerosis

If you’re already experiencing these types of symptoms, first consult a health professional rather than diagnosing yourself.

The bottom line is that gluten sensitivity can affect processes in the body beyond the digestive tract, wrecking havoc on your skin (our largest organ!), joints, bones, mouth, endocrine system and more.

Your myriad of symptoms that don’t make sense to the doctor may mean that they’ve no clue that you’re reporting back to them the signs of gluten sensitivity.

There are long standing beliefs that consuming gluten can also aggravate some existing autoimmune system diseases that you may already be experiencing. This includes multiple sclerosis, eczema, Crohn’s disease, and a lot more.

It doesn’t necessarily mean that consuming gluten is the root cause of the disease: rather, it exacerbates these existing conditions, contributing to flare-ups.

There is also evidence that consuming gluten can add to overall body inflammation that leads to other side effects, such as joint pain, depression, and fatigue.

Thyroid – Hashimoto’s & Graves Disease

There’s just no question that many people that have Hashimoto’s and hypothyroidism have gluten sensitivity. For some patients, it’s life-changing when they go gluten-free.”  Dr. Datis Kharraziac.

The health of someone with non-celiac gluten sensitivity can improve significantly when it is eliminated; for example a woman who struggled in vain for nearly a decade to lose weight, lost 40 pounds easily when she cut gluten from her diet. This of course does not mean that if you give up gluten you’ll automatically lose weight.

So, What Does it Really Mean to be Gluten Free?

Being gluten free means eliminating gluten foods or products from your diet. Following any type of diet is challenging but adhering to this diet can be even more difficult. But with patience, time, and some creativity, you can find ways to effectively substitute gluten free products and still enjoy the taste of your food.

Being Gluten Free Is Not Just About Giving Up Pasta and Bread

Experts also recommend paying close attention to your fiber intake; a diet loaded with vegetables, fruits, quinoa, and many other non-gluten grains should do the trick. Individuals are also advised to take multivitamins to ensure that they are getting sufficient vitamin D.

These days, more and more food manufacturers are providing gluten-free alternatives of their products, from bagels up to pasta. However, the prevalence has led to a lot of misconceptions. The term “gluten free” is widely linked with being healthy, but often in the sense of a dieting fad. Not everyone stops to think about what gluten free really means and why individuals should or should not eat certain foods.

Many foods are naturally gluten-free, such as nuts, vegetables, fruits, fresh meats, and some dairy products. To be gluten free means avoiding bread, desserts, pasta, cereal, beer, and many other foods on an extensive list.

Can Anyone Really Go Gluten-Free? 

There is really no serious danger in eliminating gluten. However, if you are eliminating a particular ingredient, take some precaution and be careful in replacing this ingredient. Experts recommend sticking to foods that are naturally gluten-free like vegetables, fruits, lean proteins, and dairy. However, double check labels for sugar and sodium content.

Do You Need to Give Up Eating Cereal, Bread, and Pasta?

Definitely not! Fortunately, there is a wide range of products available these days that are good and delicious substitutes for gluten-based products. Although these products were once only found in specialty health food stores, most of these products have now gone mainstreams and can be found in most grocery stores. Although these products may differ in texture, taste, and consistency, you will no doubt be able to find some that suit your taste buds.

Gluten shows up in unexpected places, like in foods containing soy sauce, which often contains hidden traces of wheat. Gluten is also found in potato chips, hot dogs, candy bars, lunch meats, prepared eggs, and salad dressings. Since the lists of ingredients do not usually include the term “gluten,” it can be tricky to spot unless package specifically indicates that it is gluten free.

You want to avoid things that say, “malt flavor” or “malt extract.” Experts have also found gluten in rye, barley, wheat, and brewer’s yeast. Even if these foods are labeled with “gluten free,” they might contain gluten due to cross contamination.

Avoid self-diagnosis; if you believe that gluten is the cause of your health issues. If you’re following the advice of a doctor for any type of gluten-sensitive disorder, then you should also consult a health care practitioner to help you plan your meals.

 The Challenge

Eating out is very tricky because you generally don’t have any idea about the ingredients of your dish. But, it is easy—and becoming more common—to ask your server to find out if any barley, wheat, or rye has been used in your requested dish. Another challenge is learning more about food additives that contain gluten or wheat such as couscous, food starch, brewer’s yeast, and spelt bran.

The good news is, many of today’s eating establishments and food stores provided excellent offerings and food labels in response to the growing number of people who have decided to go wheat-free or gluten-free for a happier, healthier lifestyle.

Testing for Gluten Intolerance

The of the best way to determine your sensitivity to gluten, is to use avoidance and provocative testing i.e. the elimination diet. You eliminate all gluten sources in your diet for 30 days and then try adding it back to see if symptoms re-occur.

Food intolerances differ from full-blown food allergies so antibodies may not show up in blood tests.

Keep a log of all the food you eat and the symptoms you might experience for a few weeks. After eliminating gluten, the suspected food is eaten to see if symptoms re-develop. In some cases, people are able to gradually build up their tolerance to foods that previously bothered them.

Final Thought

Bottom line the wheat plant has changed due to the demand on production and we’re also consuming far more gluten than our bodies were ever meant to. It’s about knowing your body, what works for it and what doesn’t.

 

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

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

To get your FREE copy of the e-book:

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