Sue Hardman

Nourish + Rejuvenate

fertility

Zinc for Skin, Hormones and Cravings

By

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.

Vitamin D are you getting enough?

By

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.

Oestrogen Dominance – 9 ways to reduce it

By

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

 

Glowing Skin Is An Inside Job

By

The Essential’s To Having Healthy, Glowing Skin

We’ve all heard the expression “you are what you eat”, and your skin is no exception. Glowing skin isn’t just an outside job.

As a Naturopath, I’ve had first hand experience with acne in my teens and twenties, along with bad skin pigmentation when I was pregnant.

I also believe that we can do a lot to reduce the effects of ageing and actually regenerate our skin. I’ve seen first-hand that your skin is a mirror of your internal health. The right nutrients can make all the difference; especially as we age…they’re essential to glowing skin.

Simple Fact:  Your skin is your largest organ. It’s your protective covering and your first line of defence to fight illness and disease. It is also a passageway to your bloodstream. That being said, what you apply topically on your skin, as well as what you eat, will affect the overall health & appearance of your skin.

So let’s get started from the inside out.

A quote from a well known skin doctor: “Certain foods have powerhouse ingredients that keep skin supple and smooth and help fight age-related damage”, says Nicholas Perricone, MD, a board-certified dermatologist and author of “Ageless Face, Ageless Mind”.

First off, we need to HYDRATE the skin. That means drinking plenty of water. You need at least the recommended 6-8 glasses/day. If you are physically active, live in a warm climate, or feel thirsty, you may need to up your daily intake. Also, as we age, skin tends to become dehydrated a lot more quickly, causing it to wrinkle, so ample hydration is key.

Eat your superfoods! If it’s good for your health, it’s good for your skin too! Some examples:

  • Stress relieving foodOmega-3 fatty acids are found in fatty fish, such as herring, sardines, and salmon. Other sources of omega-3s include flaxseeds & walnuts. Omega-3s are known to decrease inflammation and may reduce the risk of acne and other skin problems.
  • Vitamin C helps produce collagen & prevents cells from damage caused by free radicals. Great sources are oranges, pineapples, tomato, strawberries, & bell peppers.
  • Vitamin E helps limit sun damage & signs of aging. Avocados and Almonds are a terrific source of Vitamin E.
  • Vitamin A revitalises skin by increasing cell production and rebuilds tissue. Eggs and dark leafy greens are good choices.
  • Beta-Carotene is needed for growth & repair of tissue. It is found in abundance in orange foods like carrots, sweet potato, pumpkin, and cantaloupe.
  • Other fabulous foods to include to boost your skin health:  dark leafy vegetables, avocados, mushrooms, berries, and, surprise, surprise dark chocolate.

Did you know that your skin is a “breathable” organ? 
Up to 60% of what you apply topically on your skin will be absorbed into your bloodstream, and children absorb even more than that!!!!

Imagine that products you’ve been using for years actually contain harmful ingredients and could damage your health. If so, your first instinct would be to find a healthier alternative, pronto!

Heightened awareness and potential dangers have caused consumers to take a closer look at what they put on their skin and demand safer alternatives.

Many cosmetic companies do NOT list their ingredients, aka toxic chemicals, because they are not required to do so. Several of these toxic chemicals are linked to a host of problems including:  allergies, skin rashes, cancer, headaches, fertility & reproductive issues, birth defects, hormone inhibitors, and more.

Some toxic chemicals that should be avoided:

  • Parabens – often found in many personal care products. parabens are hormone inhibitors & believed to accelerate tumor growth
  • Artificial fragrance & color – may trigger allergies, asthma, and some colors contain lead & harmful dyes
  • Toulene – found in nail polish, hair color products, and some fragrances, this chemical is linked to kidney & liver damage, which may affect fetal growth
  • Sodium Lauryl Sulfate/Sodium Laureth Sulfate – a foaming agent found in shampoos and body/facial washes, it dries out the skin & is linked to eczema, hair- loss, rashes, and dry and scaly skin. (not to mention the effect on fish that are exposed when it ends the water system)
  • Formaldehyde – used as a preservative, formaldehyde is known by several different names & should be avoided at all costs, as the side effects are numerous
  • PEG’s – found in numerous skin & personal care products, this is anti-freeze and should be used in for your car, not your skin!
  • Paraffin/Mineral Oil/Petrolatum – clogs pores, causing toxic build-up ( favourite in baby oil and found in vaseline!)
  • Phthalates – found in plastics, it is a known hormone disruptor
  • Triclosan – used in anti-bacterial products, it is a pesticide, harmful to the environment, and a suspected carcinogenic
  • Sunscreens –Google some of those ingredients and you will see that they cause possible damage to DNA and many are known carcinogens

*****Of course, there are more, but you get the point. If you wouldn’t EAT it, it doesn’t belong on your SKIN.*****

 

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

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

In fact, at the end, I’m going to share one simple recipe you can make in under five minutes that incorporates all of these foods.

5foods-loss-weight

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

HERE

Health and happiness,

Sue

Non-stick pans are they making you ill?

By

Non-stick pans are a health hazard!

Non-stick pans (amongst other things) are coated with a synthetic polymer (containing  PFC’s) known as Teflon. If you’re hoping to lead a healthier lifestyle, then cooking is an essential part of your day. So when it comes to something your doing daily, it does make sense for you to use what is good for you and your family.

As a busy working mum, I used to be a fan of non-stick pots and pans because they are easy to clean and save me time. I’m always looking at ways that I can eliminate unnecessary exposure to chemicals because of the effects these have on my health.

Studies have linked PFOA (a type of PFC) used in your non-stick cookware, to reduced fertility and thyroid problems.

In a 2009 study, women with high levels of PFC chemical, named PFOS, reported taking longer to get pregnant. Another report, published in the Journal of the American Medical Association, links the non-stick polymer, to impaired immune responses in children making them  more vulnerable to diseases.

According to the Center for Disease Control and Prevention (US) PFC’s are so pervasive and so persistent that 98 percent of Americans carry them in their bodies.

Manufacturers warn you to avoid high heat when cooking on Teflon. However, the Environmental Working Group (EWG) commissioned tests in 2003 which showed that in just 2 – 5 minutes on a stove top, Teflon and other non-stick surfaces could exceed temperatures at which the coating breaks apart and emits toxic particles and gases that leach into your food.

Safer Alternatives

I’ve compiled a list of some options for you to consider. Some of them have been around a while others are newer:-

Safer, although more difficult to clean:-

  • Bare Cast iron is extremely durable and it will with stand high temperatures. To improve it’s non-stick finish you need to season with oil. These pans are heavy and difficult to clean. You do need to make sure they don’t rust and avoid cooking acidic foods, such as tomatoes, lemons or cranberries.
  • Glazed clay is a natural cooking alternative – it’s inert and does not leach into food, it holds heat and moisture, and it helps retain nutrient content. However, clay cookware is less durable and needs extra care to protect the life span of the product.

I often use a glazed clay tagine. My family and friends love the delicious tender casseroles it makes. Click on the image for more on these.

  • Stainless steel – leaching in stainless steel is generally thought to be less of a risk than aluminium or copper. Make sure it’s good quality. Things do stick to stainless steel. If your pots are worn or damaged metals can migrate into your foods.

Safer and easier to clean:-

  • Glassware – pyrex or corningware, non-reactive, meaning they won’t leach chemicals into your food.
  • Coated Cast Iron – It is enamelled non-stick cast iron cookware and bakeware i.e. Le Creuset or Staub, they are both quite heavy and you will pay for the quality too! Staub has potentially a superior non-stick enamel surface to Le Creuset
  • Green earth – While doing my research for alternative High Quality Non-stick easy cleaning pans I found this new Non-Stick Technology, it uses a coating called, thermolon. It is temperature resistant up to 450°C. No toxic fumes are released if overheated with 0% PFC’s released.

 

 

NB: Avoid aluminium – as it’s soft and highly reactive metal that can leach into your food, especially when you are cooking with acidic ingredients. Aluminium salts are associated with impaired visual motor coordination and Alzheimer’s disease.

 

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

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

In fact, at the end, I’m going to share one simple recipe you can make in under five minutes that incorporates all of these foods.

5foods-loss-weight

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

 

HERE

 

Hormone Balancer Extraordinaire – Vitex Agnus Castus



By

Vitex or Chasteberry is an amazing hormonal tonic for women. Clinical studies, along with thousands of years of use, since Dioscorides in 55AD has proven the effectiveness of this remedy.

When does Vitex work?
It is one of the single best herbs for treating your PMS: cramps, flooding, headaches, depression, water retention, constipation, acne, breast tenderness, and irritability.

It can help normalize irregular or scanty periods. A great help if you are coming off the birth control pill as it helps the body to regaining its own natural rhythm.

If you are starting to feel some of the uncomfortable menopausal symptoms and it can also be a useful remedy for uterine fibroids or endometriosis.

How does Vitex work?
All of these female hormonal conditions (PMS to menopause) occur under the influence of oestrogen and shrink under the influence of progesterone.

Vitex will stimulate and normalise your pituitary & hypothalamus glands, raising progesterone levels and decrease oestrogen levels – to help your body reach a hormonal balance that is right for you.

Vitex itself has none of the hormonal building blocks, instead it nourishes and supports the endocrine system to find its own balance.

Any precautions?
It is a safe and effective herbal remedy, with something to offer women in every cycle of life. Don’t take Vitex if you are pregnant or trying to conceive.

Will Vitex work for you?
Vitex doesn’t work for all hormonal imbalances, to determine whether you would benefit from this herb you can either try it out yourself or consult a qualified herbalist for the best treatment plan to suit your needs and requirements.

It is a slow-acting herb and will often require up to three full cycles for the plant to really work its magic. Vitex works best when combined with a lifestyle that includes a healthy lifestyle.

If you’re hormones are all over the place and you have problems with PMS, cramps, PCOS, fibroids, fertility, perimenopause or menopause please contact me at [email protected].

You can do introductory call to discuss how you could find a solution for what is not working in your life.

If you don’t want to miss any future newsletters or blogs please sign up here  in the sign-up box.