Sue Hardman

Nourish + Rejuvenate

Gut health

Thyroid issues? You can’t lose weight tired all the time

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Thyroid issues are more and more prevalent. When clients say they feel exhausted, a bit depressed, have gained weight, have no motivation, poor digestion, weird hormones and no sex drive, then it may be that their thyroid is causing the problem.

Unfortunately when women tell their doctor they have these issues, they’re often given anti-depressants when a large proportion may actually have thyroid issues.

Your thyroid function can be either under or over active. An under active – hypothyroidism, means your body isn’t producing enough of the thyroid hormones it needs to run therefore your entire body is running too slowly and with an over active -hyperthyroidism, means your body is working far too hard!

I’ve had my own thyroid problems after my son was born. I lost a lot of weight quite quickly, I thought I was the lucky one and was relieved that I didn’t have to worry to much about losing the baby weight. It was a bit more complicated than that, my heart began racing, I felt dizzy and light headed – a whole lot more serious and a little scary.

I do remember at various times in my life having had a slightly swollen neck which may have been an indication that I had this tendency to being hyper. I think the stress of a C-section, new born etc. may have sent my thyroid into overdrive and I was diagnosed with post-natal hyperthyroidism.

Untreated it can lead to Graves disease. Fortunately, I was able to correct the hyperthyroidism using a combination of non-medical natural tools, and managed to avoid any medication.

Your thyroid gland is a butterfly shaped gland in your neck, and it’s estimated that 20-50% of the population has issues with their thyroid, 60% of people with thyroid issues are unaware of it.

There is a group of women who are unaware that they have what is known as sub-clinical hypothyroidism (where there are elevated TSH levels, but normal T4 levels, possibly with symptoms) this has been found in approximately 4% to 8% of the general population but in approximately 15% to 18% of women over 60 years of age.

Thyroid’s Function & Hormones

Your thyroid produces hormones that affect almost every cell in your body and it works as your thermostat, regulating temperature, it regulates hunger, extracts vitamins and produces energy from food. It produces hormones (chemical messengers) to manage this – mainly T4 and T3.

The pituitary gland in the brain initiates the hormone messenger, TSH which is the messenger to get the thyroid going. 

The thyroid makes thyroid hormones, T3 and T4.

TSH, which is made by the pituitary gland in the brain, regulates thyroid hormone production. T3 being the most active and ‘useful’ in the body.

10 Signs of an Underactive Thyroid:

1. Fatigue after sleeping 8 hours a night or needing to take a nap daily

2. Weight gain or inability to lose weight

3. Mood swings, anxiety, or depression

4. Hormone imbalances – PMS, irregular periods, infertility, and low sex drive

5. Muscle pain, joint pain, carpal tunnel syndrome, or tendonitis

6. Cold hands & feet, feeling cold when others are not, or having a low body temperature

7. Dry or cracking skin, brittle nails and excessive hair loss 8. Constipation

9. Brain fog, poor concentration, or poor memory

10.Neck swelling, snoring, or hoarse voice

9 Signs of Overactive Thyroid:

1. Nervousness, anxiety and irritability

2. Mood swings

3. Difficulty sleeping

4. Persistent tiredness

5. Heat sensitivity

6. Swelling in your neck might be an enlarged thyroid (goitre)

7. Unusually fast heart rate (palpitations)

8. Twitching or trembling

9. Unexplained Weight loss

How do you know if your thyroid is a problem?

You really do need to look at some thorough testing.  It does very much really depend on the knowledge and awareness of your doctor. They generally only test for Thyroid Stimulating Hormone (TSH) and sometimes, the T4 hormone.

To thoroughly check your thyroid you need to have TSH, T4, and T3, reverse T3, vitamin D and your antibodies tested.

Thyroid function is something that can come up quite often with clients.  Knowledge from correct testing will provide you with the best information when it comes to choosing how to manage your thyroid – so do get as much information as you can from doing the correct tests. (Please note the thyroid issues are complicated so I’m trying not to over complicate and keep things simple) 

Thyroid disease and the Autoimmune Component

The body can also produce antibodies that attack the thyroid and stop it doing its job. This is known as an auto-immune condition, when the body attacks itself. Dr. Isabelle Wentz suggests that 95% hypothyroidism probably has an auto immune component – Hashimotos.

Hashimoto’s is when your body produces antibodies that attack the thyroid and impair its function. This is easily missed, as testing often shows your thyroid is producing hormones correctly but miss the fact that it’s correct function is being impaired by antibodies.

Thyroid issues do run in families, so you are more likely to suffer from some kind of thyroid disease if family members struggle with them.

There are some things you can do:-

  • Fight for thorough testing – either via an endocrinologist, or practitioner that can get access to a full thyroid panel, get a referral or go privately. I can support you to ensure you are getting the help you need
  • Consume nutrients for good thyroid health, like iodine, protein, selenium, zinc, iron, vitamin D, vitamin A, omega-3 fatty acids, and a variety of B vitamins.
  • Clean up your diet. Avoid inflammatory foods, like sugar, gluten or dairy to support the health of your thyroid.
  • Avoid high amounts of stress, nutrient depletion (selenium and iodine) as the conversion of T3 can be impaired and you can end up with to much of reverse T3
  • Take a high quality multivitamin with Iodine, Zinc, Selenium, Iron, Vitamin D, and B vitamins.
  • Find ways of managing your stress and support your adrenal glands. Your adrenals and thyroid work closely together. Support your adrenal glands to cope better with stress – walking, gentle yoga and adaptogenic herbs,
  • Get at least 8 hours sleep a night.
  • Heal your gut. It’s critical to good health.
  • Get support. Find someone to support you with what you eat to get you back on track!

Be sure to get educated, get tested and ask for the print outs of your blood test result from your doctor. If you want more help with getting tested, addressing your nutrient deficiencies, ditching sugar and gluten, thenI can help. Please get in touch [email protected]

 

You can also join my newsletter and get a recipe guide to help get your started with eating healthy and supporting your gut and digestive system. For better health we always start with your gut.

 

 

Is it time to love your gut? 

After all, good health all starts in your gut!

The simple 5 Step To Heal Your Gut Guide includes a 3 day easy to follow meal plan designed to give your digestive system a break.

Your FREE Guide  “Heal Your Gut” includes:

  • +15 amazingly delicious recipes (including dessert….chocolate mousse)
  • A simple 5-step approach to a healthy digestion so you can reduce belly bloat, lose weight and reduce inflammation

Natural Anxiety Tools & Support

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Anxiety is real for many of us, and for most of us it isn’t always a full-blown panic attack. If you’ve experienced anxiety, you know how much it can impact your day-to-day life.

There are ample reasons for you to feel anxious, even on a daily basis – the crime rate, financial issues, increasing rates of diseases, even just keeping up with all of the things in our food and environment that might harm you or your loved ones … combine that with caffeine, over-stressed work lives … it’s no wonder you’re anxious. 

The American Psychological Association (APA) defines anxiety as “an emotion characterised by feelings of tension, worried thoughts, and physical changes such as increased blood pressure.”

There is often the presence of fear about the future and excessive worry. 

What’s Wrong with Worrying?

There are many types of anxiety – it can be fleeting and normal to feel anxious before your wedding, or the birth of your child, or in the midst of a major life change, through to full blown generalised anxiety disorders (GAD) with panic attacks and debilitating phobias.

Anxiety is a normal response to a stressor; it also causes the release of your stress hormones – adrenaline and cortisol. These are designed to give you a quick boost of energy when you need to flee a dangerous situation. However, chronic anxiety (is not meant to be a part of your daily experience) means more stress, that can then lead to: – cortisol dysregulation, hormonal imbalances, high blood pressure, more belly fat, sugar cravings, and high insulin levels. It may also show up in your life as insomnia, depression, fatigue, and work or relationship issues.

From the Eastern perspective, any time you move away from a feeling of peace, you are experiencing a form of anxiety.  

The problem is your body doesn’t know the difference between an overwhelming day or being chased by a tiger. For this reason, your cortisol levels can remain at a “high alert” status, even when you are just feeling a little anxious and not actually in any danger.  

Gut – Brain Axis 

One of the most important new understandings is the emerging data on the health of your gut (microbiome, dysbiosis, increased intestinal permeability, and inflammation) and the link to your mental health, anxiety and any depressive-like behaviours.  Anxiety can even start in your body, as a result of food intolerances that create high cortisol levels, inflammation and effect the gut/brain connection. It may also be from toxic exposure like glyphosate, or excessive use of antibiotics. 

In the growing field of nutritional psychiatry Professor Jacka’s, observational literature confirms that the quality of an individuals’ diet is related to their risk for common mental disorders.

In one study, a lower intake in choline was associated with anxiety (choline is found in beef liver, salmon, chickpeas and eggs). In another, supplementing with omega 3s showed a 20% reduced level of anxiety. 

Hormones & Anxiety

Woman have 31% higher chance of developing anxiety, due to strong hormonal drivers. Anxiety may Increase before your period, as oestrogen and progesterone levels decline. 

Fluctuations in oestrogen levels during perimenopause may also be associated with mood symptoms. 

Everything you do in a day affects your brain and risk of anxiety: 

  • what you eat 
  • whether you move or not
  • how you sleep
  • the health of your gut microbiome 
  • your thoughts 

How does anxiety show up for you? 

Do any of these occur for you more days than NOT each week? 

  • Do you often feel uneasy or on edge?
  • Is it difficult to stop checking emails or social media, because you feel like you’re missing out on something?
  • Do you often feel like you’re rushing?
  • Do you find yourself lying awake at night thinking about your “to-do” list?
  • Do you find it difficult to control your worries?
  • Do you have any of these other feelings: restlessness, fidgety, irritability, muscle tension, difficulty concentrating, and/or sleep disturbance?

If you responded “yes” to any of these questions, then you may have suffered from anxiety. 

Thankfully, there are many different tools in Naturopathy that you can adopt to help with your anxiety – lifestyle practises, herbal medicines and essential oils.

1. Lifestyle practises – Get the basics right

Avoid Blood Sugar Dips – balance blood sugar by eating small protein/fat snacks throughout the day to keep your blood sugar stabilised. 

Avoid Coffee– coffee causes adrenaline and epinephrine levels go up, and the caffeine crash is when your adrenaline and epinephrine levels start to go down while your cortisol levels stay up, causing anxiety symptoms to increase. 

Take a Deep Belly Breath–  Stress and anxiety cause shallow breathing, triggering your sympathetic nervous system (fight or flight response). Deep breathing stimulates your vagus nerve and supports your parasympathetic nervous system. 

Try Exercise and Yoga  – a Germany study, a group of 24 women with anxiety were randomised to two 90-minute yoga classes/week over 3 months. Significant reductions in both anxiety symptoms and salivary cortisol levels were found in the yoga group. 

In another randomised trial from UCLA, 28 women with mild depression were treated with yoga twice/week compared to a control group who did not do yoga. The yoga group had significant improvements in mood and anxiety after only 2.5 weeks in class. 

Exercise helps to shake loose tension that would otherwise not leave without some physical movement. According to studies, regular exercise works as well as medication for many people to reduce symptoms of anxiety and depression, and these effects can be long lasting. 

GET OUTDOORS & INTO NATURE!!

2. Nature’s helpers

Herbal Medicine 

There are many herbs that help you cope with stress, worry or any other anxiety related conditions. Adaptogens and nervines, are 2 classes of herbs that are used most frequently, for the nervous system.

Each person has different needs and requirements and a relaxing herbal formula may contain any of the following herbs:- Scutellaria, Ashwaganda, Liquorice, Oats, Passiflora, Gotu kola, Vervain, Chamomile, Ginger. 

Nervines are a class of herbs that have a very beneficial effect upon your nervous system. There are 3 categories: nervine relaxants, nervine stimulants, and nervine tonics.  

Skullcap (Scutellaria lateriflora) skullcap is best known as a safe, reliable, mild nervine that excels in relieving anxiety, neuralgia, and insomnia. It treats high blood pressure, premenstrual syndrome, tension headache, and muscle spasm

Scullcap has a long history of use in the herbal systems of North America, and in Europe. It serves as a nerve tonic and tissue rejuvenator and is protective for nerve tissue. In addition, it seems to have a protective effect on the liver.

Historically, skullcap’s effectiveness has been enhanced when combined with other herbs such as – valerian, chamomile, passionflower, and vervain, so it shows up in many combination formulas for stress, sleep and anxiety. I have repeatedly seen that Skullcap is profoundly relaxing and is especially helpful for anxiety associated with a restless mind. 

Adaptogens are another group of herbs, that are also powerful supportive agents that help your body “adapt” to stress by activating your in-built defence mechanisms and boosting immunity. 

Unlike synthetic chemicals that target a particular tissue or system, adaptogens have a broad-spectrum effect, so they are excellent tonics. They help you adapt. More on adaptogens like Ashwagandha (withania somnifera)

3. Supplements

The following supplements may provide extra support during stressful times.

  • Magnesium is considered the most powerful relaxation mineral available. It is critical for various functions in the body and easily depleted by stress.
  • B-Vitamins are also easily depleted during stressful periods. 
  • L-Theanine an amino acid known to reduce anxiety and induce calm. 

4. The science of smell

It’s a well-known fact that smells can immediately take you to another time and place. I’m sure you’ve experienced it. Think of the smell of freshly baked bread or newly mown grass.

Of all your five senses, your sense of smell is the fastest way to reach your brain. The nerve fibres from your nose or when you smell – run straight to the limbic area of your brain.

Your limbic system has direct links to your memories, learned responses, emotions, and feelings.

Some essential oils, like peppermint, can be absorbed through your nasal cavity and through to your bronchial tract and lungs.

These “fast track” delivery systems help explain how your body – and your brain – can respond so quickly to a calming or invigorating essential oil scent! 

Essential oils and anxiety

Whenever you inhale oils, tiny nerves send a signal to your brain which stimulates a feel-good response. The chemical constituents distilled from the essence of the plants have an actual physical effect.

Bergamot – has research to back up the fact that it’s has anti-anxiety properties. 

In 2011, a study was done on a group of primary school teachers in Taiwan. They were asked to perform a weekly, ten minute steam inhalation using bergamot essential oil. Researchers found that all of the participants experienced a reduction in their levels of anxiety.

A recent study showed that participants who were massaged with a blend of lavender and bergamot essential oils experienced a significant decrease in heart rate and a lowering of blood pressure. They also reported feeling more calm and relaxed than the control group. 

Lavender– is a natural anti-depressant and sedative making it one of the most useful oils for anxiety. Lavender has traditionally been used to help promote restful sleep.

This article in the Natural Medicine Journal explains why lavender has historically been so widely used to treat anxiety and depression. Research suggests that topical applications may actually be one of the most effective methods for people with anxiety disorders as the chemical components of lavender have been shown to enter the blood stream within 5 minutes of massaging the oil on the skin. 

The calming and relaxing effects of lavender essential oil have a one-two punch when applied topically because of the direct aromatic benefit on the brain when the volatile organic compounds are inhaled and pass through the skin! 

Here are some useful essential oil combinations.

Diffusion Blend for Anxiety Relief – the easiest and arguably the most effective approach to use essential oils for anxiety is to put a few drops of any of these oils in your diffuser before you go to bed.

Topical Anti-Anxiety Applications – another effective strategy is to simply apply these key oils over certain parts of the body – particularly the trigger points – like the bottoms of the feet, on the wrists, behind the knees, behind the ears on the mastoid bone or on the back of the neck.

Anti-anxiety blend– This is a great blend for your home diffuser, but if you’re on the go you can also mix it with carrier oil and apply it to the back of your neck to provide instant relief from anxiety – 2 drops frankincense, 3 drops lavender, 2 drops bergamot

Uplifting pick me up– 1 drop orange, 3 drops grapefruit, 1 drop peppermint

if you aren’t interested in making your own blend, a great choice is to choose one of the many pre-made essential oil blends for anxiety from doTERRA Balance that creates a sense of calm and well-being. And contains grounding wood oils with Frankincense and Blue Tansy. Blue Tansy’s scent helps uplift mood, while Frankincense promotes feelings of peace and relaxation. 

Cheer is another helpful product for anxious feelings. This blend was designed to counteract negative emotions while promoting feelings of optimism. 

I also like doTERRA’s Peace Blend or their Serenity Blend.

The Peace essential oil blend for anxiousness includes: Vetiver, Lavender, Ylang Ylang, Frankincense, Clary Sage, Marjoram, Labdanum, Spearmint

Serenity blend includes: Lavender, Cedarwood, Ho Wood Leaf, Ylang Ylang, Marjoram, Roman Chamomile, Vetiver, Vanilla, Hawaiian Sandalwood

5. Bach Flower Remedies

Edward Bach, a medical doctor and homeopath, created these remedies in the early 1900s. Homeopathy is the belief that the body can cure itself. It uses small amounts of natural substances like plants and minerals to treat the body or mind. The idea behind Bach flower remedies is similar to homeopathy working on the emotions.

Bach believed that healing negative emotions helps the body heal itself. 

Rescue Remedy – helps to provide better emotional balance and fast, convenient relief from everyday stress. It contains five flower essences: Rock Rose to alleviate terror and panic, Impatiens to mollify irritation and impatience, Clematis to combat inattentiveness, Star of Bethlehem to ease shock, and Cherry Plum to calm irrational thoughts. it 

If things are quite bad, or you just know that you need further help, then there may be a great deal of benefit to you to go to find a good herbalist or holistic practitioner to guide you.

To find out more about how you can manage your stress, anxiety or energy levels please contact [email protected].

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5 Steps to Great Gut Health & Ditch The Bloat

What the heck is Candida & how to know if you have it

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If you have any of these symptoms, you may have candida:-

  • A white coating on the tongue is typical.
  • You are sensitive to many foods 
  • You carry stubborn weight, no matter what you do 
  • You experience brain fog
  • You have ongoing tummy bloating
  • You are struggling with autoimmunity 
  • Your hormones are still wonky in spite of doing many good things 
  • You crave something sweetor anything with carbs 
  • You have itchy ears, rectum or vagina
  • You struggle with intestinal distress such as constipation, bloating, or gas
  • You have mental/emotional aspects including depression and anxiety
  • You have debilitating fatigue or exhaustion
  • You have chronic sinus infections
  • Recurring vaginal yeast infections
  • Hypothyroidism (Candida inhibits thyroid conversion)

What exactly is Candida?

Candida albicans is an opportunistic fungus or yeast, meaning that it will grow out of balance in the right conditions. We all have it in our bodies, and most of the time it’s harmless. When it overgrows, it causes major problems and symptoms.

It's a very common condition and if you suffer from digestive issues, fatigue, brain fog, recurring fungal infections, skin problems, mood swings, and more, it could be due to a Candida overgrowth.

You can beat your Candida and have your energy and vitality return, mental clarity restored, and chronic symptoms fade away.

For some women, clearing Candida is as easy as abstaining from sugar and processed carbs for 6 to 8 weeks. For others, it can take a well orchestrated effort involving a lot more.

Bottom line: Candida can be an infection that needs to be cleared for good, so you can move forward with your health. 

What Causes Candida?

It could be any one from the list below, or a combination of them that reduces your good gut flora, thins your gut lining, compromises your immunity and allows candida to take over.

If you've had it for a while, it can also start start to play havoc on your hormonal and immune health.

The main causes are:

  • You have a diet high in sugar & refined carbohydrates and alcohol. These break down to glucose, which is candida's preferred food source to allow it to proliferate and begin to take over your intestinal tract.
  • You may have chronic stress - this suppresses your immune system and signals your body to release stored glucose into the bloodstream, which the candida loves!
  • You've been on antibiotics or birth control pills, or the antibiotics in your meat supply.

    These can destroy the friendly, good bacteria in your gut that play a huge role in your immune system. With your good bacteria destroyed, the fast growing yeasts take over and can grow unchecked. Antibiotics - even just one full-spectrum round can cause it.

    Antibiotics kill bacteria—both the good and the bad. So whenever antibiotics are used, you need to repopulate the intestinal flora with good bacteria (probiotics). 

    Antibiotics can also thin your mucosal lining, leaving you ill-equipped to wrap up pathogens such as parasites and transport them out of the body. This can make us vulnerable to all kinds of foreign invaders and yeast overgrowth. 

  • Your immune system is weakened - if you have an existing inflammatory or autoimmune condition, your weakened immune system gives the yeasts more opportunity  to reproduce.

If Candida penetrates your gut lining so that it becomes leaky, it then opens the floodgates for undigested food particles, toxins, viruses, and bacteria to pass through your intestinal wall and into your bloodstream. This then triggers an inflammatory response from your immune system in an attempt to fight off these foreign “invaders”. 

How to Test for Candida?

There are stool, blood and urine lab tests you can do for Candida overgrowth.

Stool Testing
This is one most accurate test available. This will check for Candida in your colon or lower intestines.

You need to ensure that you do a comprehensive stool test rather than the standard doctors stool test. The lab can usually determine the species of yeast as well as which treatment will be effective.

Urine Organix Dysbiosis Test
Can detect elevated D-Arabinitol, a waste product of Candida overgrowth, and determine if there is Candida in your upper gut or small intestines.

However, many people can't afford to run labs and many don’t want to go through the hassle of testing.

When that is the case, there is a fast, easy, free DIY Candida spit test you can do at home (it was also featured on The Dr. Oz Show).
For six days in a row, when you wake up in the morning, fill a glass halfway with room-temperature water (before you brush your teeth or eat or drink anything).

It’s as simple as this:
Next, work up about a teaspoon amount of saliva and spit it into the glass. Check it three times over the course of forty-five minutes to see if your saliva sinks to the bottom, stays floating on top, or if it grows legs, little spindly tails that reach down the glass.

If it sinks or grows legs, then you can suspect that yeast is overgrowing in your system. Don’t be freaked out, it happens to so many of us these days, and there is a way to cleanse from it permanently.

How do you deal with your Candida overgrowth?

In a perfect world, your good bacteria would keep the Candida in check and it wouldn’t be a problem, however we are doing so many things daily to kill our good gut bacteria.

Effectively treating your Candida involves stopping the overgrowth, restoring the friendly bacteria that usually keep them in check, and repairing your gut so that Candida can no longer enter your bloodstream.

You can accomplish this with a simple and proven four-wave attack as follows:

Part 1: First, you need to starve the Candida by removing the foods that feed it from your diet.

Eliminate all yeast, gluten, sugar, white flour, fermented foods and drinks, and most fruit. Complex carbohydrates such as gluten-free grains, legumes, and root vegetables are allowed, but should be limited. Focus on non-starchy vegetables, clean animal protein, and healthy fats including avocado, butter, and coconut oil for six to eight weeks.our text here...

Coconut oil - Take 1 tbsp of extra-virgin coconut oil daily and use in meals, where possible. Coconut oil exhibits both antimicrobial and antifungal properties and has demonstrated to be effective in the treatment of fungal infections including Candida.

Alkalise with greens - Get your daily greens by adding 1 cup of dark, leafy greens like spinach or kale to every meal or have a vegetable juice twice daily - 4 celery stalks, 1 cucumber, 1 cup spinach or kale, 1 inch ginger, 1 lemon and ½ an apple.

Apple Cider Vinegar (ACV) - Take 2 teaspoons in a small amount of water twice daily. ACV has anti-fungal properties which can kill yeasts and prevent yeasts from reproducing. 

  • Part 2:  Attack the Candida by using herbs, oils & supplements that can help remove Candida
    ​
    ​Use healing herbs & spices - Cook with garlic, turmeric, cinnamon, cloves, and oregano. These herbs exhibit antifungal properties that prevent the continued growth of Candida. Black walnut, olive leaf and golden seal are also helpful in combating candida.

    Vitamin C - Take 1,000 mg of a wholefood Vitamin C supplement twice daily. Vitamin C helps fight off the ‘die-off’ symptoms of Candida. This is when the yeast in the body releases toxins into the system as it gets killed off.   

superman oregano essential oil

Oregano oil -  has been used medicinally for centuries due to its potent antiviral, antibacterial & anti-inflammatory properties. Recent studies indicate its efficacy in overcoming Candida overgrowth

  • Part 3: You'll need repopulate your gut with good bacteria using a probiotic supplement to restore your gut’s healthy microbial balance. 

    Build your gut and intestinal tract using a glutamine-based product, to heal your gut lining.

  • Part 4: Manage Stress. You can take an epsom salt bath - Enjoy a warm bath with two cups of epsom salt daily. This reduces stress & draws toxins out through the skin. Add some lemongrass essential oil for its refreshing smell and therapeutic antifungal effect that has been shown to kill external candida 

You can’t possibly live to your fullest potential if you’re constantly hindered by how you handle stress, on-going digestive issues, tiredness, haywire hormones  yo-yo dieting, and not having enough energy to get all you need done. The list goes on….. sleepless nights.. 

By taking charge of your health you can take charge of how you feel and  how you LIVE.

My consultations and health programmes are not your typical diet program. Instead, we focuses on fueling your body with delicious, nutrient-dense foods that boost your metabolism and help you increase you energy levels and release excess weight – and keep it off.

I will coach you through a process that has worked for me and my clients.

If you’re interested in learning more about working with me, schedule a FREE 20 minute Health Strategy Session now – email me  [email protected]

Benefits of probiotics

Low stomach acid causing digestive, low energy and skin issues?

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Could Low Stomach Acid Be The Reason For Your Gut, Low Energy & Skin Issues?

how you digest your food is important

The gut is the key to your vitality and therefore your ability to digest, absorb, assimilate and eliminate waist is critical.

Sadly, many people never ask the question “Is my stomach functioning properly?” And as a result we can make all kinds of unnecessary dietary changes and spend loads of money on supplements that might have been avoided.

So, have you tested yourself for low stomach acid?

The answer is most likely “no,” because stomach acid is one of the MOST UNDER- LOOKED areas and I cannot stress how important this is…as almost 70% of the people I work with have low stomach acid.

When I started taking betaine HCL for low stomach acid, I was surprised at the huge difference this has made. It is one of the most helpful supplements I’ve come across and it has significantly helped improve my own digestion.

Common Signs You May Have low Stomach Acid

Your gut is a key and as Hippocrates put it, “All disease begins in your gut.”  So if your gut’s not happy, it could be the reason for your…..

….Bloating? Wind? Cramps? Heartburn? Loose Stools? – messages from your body that there’s something going on in your gut and it’s time to do something about it?

In some cases poor gut health and digestive disturbances could be the root cause of seemingly UNRELATED symptoms.

You may also be struggling with:

  • Achy joints, fibromyalgia, osteopenia, osteoporosis
  • Hormone imbalances – hot flashes, loss of libido, PMS and painful menses. Extra pounds around your waist
  • You might feel tired and rundown
  • Moody, irritable, sad
  • Insomnia, poor memory & concentration,
  • Dull lifeless skin & hair

Why Is Stomach Acid So Important?

Stomach acid or hydrochloric acid (HCL) is responsible for sterilising any food that enters your gut and it breaks down protein.

Low stomach acid creates a cycle of poor digestion, gut inflammation, microbial over- growth, leaky gut and lowered nutrient absorption. The only things that can break this loop is to reduce stress and support adequate stomach acid production.

The Problem With HAVING Low Stomach Acid:

When your body doesn’t produce enough stomach acid, it’s unable to digest protein molecules. These partially digested protein molecules enter your small intestine, and will start to irritate your gut lining and can lead to ‘leaky gut syndrome’.

Poor digestion also creates an environment in your gut that can result in small intestinal bacterial overgrowth (SIBO), candida overgrowth and parasitic infections.

DIGESTIVE ISSUESWhen your food is not digested properly it can lead to increased inflammation that depletes key minerals and leads to an inability to form stomach acid and the vicious cycle continues.

Some Causes of Your Low Stomach Acid:

This could be anything from stress, poor diet, bad relationships, bad posture, constant worry and fear and overuse of medications.

1) Medication –  increase your intestinal inflammation, stress hormones and a reduction in HCL production.

2) Chronic Stress impairs your ability to produce HCL and other digestive juices.

Proper digestion depends upon us being more in the parasympathetic (Rest & Digest) state, whereas chronic stress puts us in a sympathetic (Fight or flight)  state, causing POOR digestive function.

4) A diet high in processed foods, sugars, grains, alcohol and caffeine etc. Can result in mineral deficiency that is needed for the production of HCL

5) Eating Too Quickly – when you’re in fight or flight mode. You should feel relaxed before and after eating.

6) Small Intestinal Bacterial Overgrowth – there is a HUGE connection between SIBO and low stomach acid levels.

7) All our systems slow down as we get older, and so does the production of HCL! If you’re over 50 years, I highly recommend you do the test to check your HCL levels

8)  Food sensitivities cause stress in your body, which puts your body into chronic fight or flight. The most common offenders to consider avoiding are gluten, corn, soy, eggs, peanuts and pasteurised dairy.

If you do have a wide number of food sensitivities than it is a good bet you have low HCL.

Taking this simple inexpensive DIY test that can tell you a lot about the ability of your stomach to digest. 

The Baking Soda Stomach Acid Test:

This test is a simple chemical reaction in your stomach i.e acid + base = gas + water.   Baking soda ( the base OH-) + your stomach acid (HCL or acid H+) should produce carbon dioxide gas (CO2) and result in a burping effect.

To improve the accuracy, perform this test on 3 consecutive mornings to find an overall average and test first thing in the morning before eating or drinking anything.

Here is How You Can Do The Test:

1. Mix 1⁄4 tsp of baking soda in 120ml of water, first thing in the morning before eating or drinking.

2. Drink the baking soda solution

3. Time how long it takes for you to burp. Go up to 5 minutes. If you’ve not burped within 5 minutes then it would be a sign of insufficient stomach acid production.

If you have early and repeated belching than it may be due to too much stomach acid. However, it is important not to confuse these with small little burps from swallowing air when drinking the solution.

In the end, knowledge is power when it comes to your health. Take the time to understand how your stomach works and it just might change your life. Addressing low stomach acid might be one of the first places you could look to improve digestive health, heal leaky gut and reduce overall stress on the body.

The “4 R’s” program to Repair Your Digestive Function

This is the same  program I use with many clients with a variety of health and digestive issues.

  • Remove:  Food is the number one thing to to look at first when it comes to imbalances.

  Eliminate known food allergens such as gluten, dairy, eggs, soy, peanuts, etc. Alcohol, caffeine and NSAIDS should be avoided as well.   “removal” of pathogens such as: (an overgrowth of) yeast, parasites, harmful bacteria, viruses, protozoa, etc. is part of the “remove” step.

 In serious cases a stool analysis will diagnose infections that can be eliminated with natural medicines or medications.

  • Repair: Repair the intestinal barrier.
  • Replace:  Adding dietary supplements if necessary to improve digestion of food, like Betaine HC. Get in touch if you would like to order this supplement- [email protected]. We can deliver anywhere in UK and South africa.

  • Reinoculate:  Probiotics that contain friendly bacteria such as lactobacillus and bifidobacteria are taken to reinoculate proper bacterial colonies.

If you’d like to know more about this programme, contact me at [email protected]

 

In my

Why you need to balance good gut bacteria vs the bad

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manage dysbiosisLet’s start with the fact that your gut and the presence of healthy gut bacteria is linked to “the cradle of your immune system.”

There are both good bacteria and bad bacteria that live in your gut, that is often referred to as your Gut flora or your microbiome.

More and more research tells us about the importance of gut bacteria. The more we learn about the link between the health of your digestion or gut, the more clear it is that cultivating beneficial gut bacteria is critically important for all aspects of your health and well-being.

Gut bacteria has been linked to weight gain, inflammation and many other disorders, so the importance of a healthy community of bacteria in the digestive tract is very clear. Beneficial strains of good bacteria contribute to strong immune systems, maintaining healthy weight, and even our moods.

The nutritional value of your food is dependent on a healthy gut microbiome because if you can’t properly digest your food, you don’t benefit fully from the nutrients. You’re not what you eat, but rather what you digest.

Bad bacteria can cause inflammation and disease. Even autism is now being linked to undesirable gut bacteria.

The most important function of your gut is to metabolise and absorb nutrients from the food you eat, to nourish ever single cell in your body – your skin, brain, and all organs.

An upset digestive system can actually trigger or worsen acne, inflammation and rashes and can be caused by consuming too many processed foods, sugar or alcoholic drinks.

What does a balanced gut flora do for you?

Good bacteria works hard to keep the bad bacteria in your gut in check. If your gut gets out of balance and the bad bacteria outgrows or outperforms the good bacteria, then you’re more likely going to end up with gut dysbiosis, yeast, leaky gut, candida, SIBO, SIFO, and/or parasites.

 You inherited your gut microbiome at birth from your mother, as you moved through the vaginal canal (or not).

After that your diet and lifestyle become more important in their effect on your microbiome. Your microbiome consists of trillions of good bacteria/probiotics that are important for several key functions:

  • optimising your digestion
  • balances your mood, improve metal health
  • hormone balance
  • healthy weight maintenance, boosting your metabolism
  • supporting your immune system
  • synthesising vitamins K and other essential nutrients
  • helping prevent leaky gut
  • to digest fibre
  • supporting nerve function

 

NEWS FLASH! New research on how probiotics can help you lose weight. 

A 2017 Research study – women showed significant weight loss in just 3 weeks. The pre-obese and obese group lost 13.4 pounds, including 4 pounds of fat and 2.6 inches off their waist.  The “normal weight obese” group, (body fat > 30%) also saw results — they lost only 1 pound overall but 2 pounds of fat (they gained muscle). I find this really interesting!

What are the causes of your gut flora imbalances, dysbiosis (i.e more bad than good) and leaky gut?

  • Sugar
  • Stress– physical, emotional, mental.
  • Poor Sleep
  • Alcohol and smoking
  • Medications and Antibiotics!!
  • Poor Digestion of food –  increasing toxins and the load of bad bacteria in your system, fuelling the cycle.
  • Lack of exercise
  • Food Sensitivities- Even healthy food can be damaging if one is reacting to it i.e. gluten and dairy.
  • And ageing

Over time with long-term stressors, your gut immunity decreases allowing more toxins, chemicals, bacteria and even parasites to compromise the lining of the stomach and seep through to enter your bloodstream.

As your gut flora changes for the worse, your stomach lining becomes more permeable and results in what is now called – ‘leaky gut’.

 How do you know if you have dysbiosis?

  • Frequent gas or bloating
  • Brain fog, anxiety and depression
  • Food sensitivities
  • Skin issues – acne, psoriasis, eczema
  • Micronutrient deficiency
  • Chronic bad breath
  • Loose stool, diarrhoea, constipation, Irritable Bowel Syndrome (IBS)
  • Frequent “stomach bugs,” gastroenteritis, and/or food poisoning
  • History of prolonged antibiotics such as for acne or sinusitis
  • Carbohydrate intolerance, particularly after eating fibre and/or beans
  • Fatigue or low energy
  • Achy joints
  • Autoimmune conditions – Hashimoto’s, psoriasis, or multiple sclerosis
  • Sinus congestion
  • Difficulty losing weight
  • Cramping, urgency, and/or mucus in your poop once per week

If you have five or more symptoms, there is a good chance you have dysbiosis.

Using probiotics can help with overcoming dysbiosis

Dysbiosis can be tricky to diagnose and even harder to correct, and your rehab program will depend on the state of your gut and how committed you are to make changes.

Benefits of probioticsProbiotics have been shown to improve intestinal barrier function and reduce inflammation.

  • eat your probiotic-rich food such as cultured vegetables, sauerkraut, and kimchi–it’s a great way to jump start gut health repair.
  • Choosing the right probiotics
    The two most common probiotics to start balancing your microbiome are Lactobacillus acidophilus and Bifidobacteria bifidum – also very helpful for IBS.I would always suggest you take probiotics as a supplement rather than a probiotic drink. Many of theses drinks are loaded with added sugar, not good for controlling yeasts and other negative bacteria in your gut.

This is a good probiotic to start with and have recommend it to many of my clients over the years.

Click on the link to order on amazon, otherwise contact me if you live in a country without amazon to order your probiotic.

Some Research on the benefits of probiotics:

  • One of the first reports, published in 1961 by a physician Robert Siver was using lactobacilli to treat skin conditions. 300 patients who were given a probiotic and found that 80 percent of those with acne had some clinical improvement.
  • Probiotics also have the potential to protect against sun-induced damage. In one mice study, researchers found consuming probiotics provided protection from UV damage. In this study, one group of hairless mice were given oral administrated live Bifidobacterium breve strain Yakult for nine days, and another group consumed fermented milk containing the strain for 14 days. During the final four days of the study, the mice of both groups were irradiated using UV light for each day. Then, after a period of 24 hours, the skin was evaluated to determine elasticity, appearance, and interleukin-1beta levels (a marker for inflammation). The researchers found that there was a significant level of prevention through consuming the probiotics with both groups compared to a control group.
  • Probiotics have been shown to reduce systemic markers of inflammation and oxidative stress, both of which are elevated locally in those with acne.
  • Lactobacillus rhamnosus GG has been found to reduce the severity of atopic dermatitis in those with IgE-sensitive reactions
  • Lactobacillus rhamnosus TB helps with eczema.
  • Lactobacillus rhamnosus SP1 subjects who had acne consumed either LSP1 or a liquid without the probiotics. There was a 32 percent reduction in acne in the treated group, and they also had a 65 percent increase in the IGF1 and FOXO1. The placebo group experienced no changes.

Also maintaining a healthy, balanced diet rich in fibre is incredibly important in ensuring your gut stays healthy, plus drinking plenty of water, exercising regularly, getting enough sleep and trying to minimise everyday stress as much as possible.

The Gut health is also linked to…..

  • Your hormonal issues and symptoms may be linked to your gut – due to dysbiosis/Candidiasis.
  • The gut has a direct relationship with the liver as good bacteria promotes Phase I and Phase II liver detoxification and the excretion of oestrogen. Bad bacteria interfere with it.
  • Stress and high cortisol promotes dysbiosis and dysbiosis promotes high cortisol. Excess adrenal activity interferes with reproductive and thyroid hormone function
  • Then there is the direct relationship of oestrogen, progesterone and testosterone and the gut – more complex and less understood.

When you begin to replenish the friendly flora in the gut, you may feel some changes in your digestive system as the microbiome starts restoring a healthy balance. These changes are a positive shift that will bring you amazing benefits.

So now that we know all about the advantages of probiotics, what’s the next step? Probiotics come in all shapes and sizes and are made up of different “breeds” or strains, each of which can have a special benefit.

If you feel you have dysbiosis, leaky gut, skin issues, digestive troubles and want to know how you could benefit from using probiotics – please contact [email protected]

 

or book a FREE mini CONSULT, please call me on +27 72 7903125 or you can

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.

 

 

 

 

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Hummus so much more than a dip

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Do you plan or consider what you’re going to eat for the day?  Do you ever consider the role of functional foods? These are foods that have a beneficial nutritional role – whether it be to provide your body with essential nutrients, balance hormones or to help your liver with the detoxification process.  Of course, if food doesn’t look or taste good then you’ll struggle to find me eating it – it’s best when all 3 are delivered.

Hummus is a creamy Middle Eastern dip that I’d class as a superfood with all it’s health benefits and I hope it will be a staple in your home after reading this.

Why eat hummus?

The classic hummus recipes contains 6 ingredients: chickpeas, olive oil, garlic, lemon juice, sea salt, and tahini.Hummus contains the following nutrients: Protein, Fiber, Healthy Fat, Carbs, Vitamins – A, C, Vitamin B6, Folate and Minerals – Iron, Zinc, Calcium, Phosphorus and Manganese

The benefits of each ingredient:

  • Chickpeas are protein, fibre-rich legumes, a natural source of phytoestrogen, (which isn’t actually estrogen but does a good job of standing in for it) and a great choice if you’re looking to reduce your meat consumption. They’ll keep you feeling fuller for longer because of that combination of fiber and protein.

    Many Mediterranean nations experience great health, low heart disease and greater longevity. This may be due to the high fibre content – like chickpeas. Studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.

    Chickpeas have also been shown to have protective properties against cancer, while the fiber helps to keep waste moving out of the body quickly.

    It helps to balance blood sugar levels and decreases the chance of developing diabetes or insulin resistance.

    Diets rich in beans have been shown to help protect heart health partially due to their low score on the glycemic index. A high-fibre diet that includes legumes can help lower blood cholesterol levels, among other benefits, such as lowering heart disease risk, type 2 diabetes risk, and aiding in weight loss.

  • Tahini or sesame seeds contain lignin’s another natural source of phytoestrogens, loaded with fibre, and they’re also a great source of minerals.Sesame seeds are considered one of the ultimate reproductive foods in Ayurveda.as they enhance egg and sperm quality and quantity.
  • Olive oil is not cooked, and will therefore not be oxidised and hydrogenated.  Olive oil has been found to reduce inflammation in your body. Regularly consuming olive oil has been correlated with improving blood pressure levels, glucose metabolism, and reducing harmful cholesterol.
  • Raw garlic has a whole host of benefits including flavonoids, oligosaccharides, selenium, high levels of sulfur, and more. Garlic has been proven to help reduce your risk factors associated with heart disease, cancers and it acts as an anti-fungal, anti-oxidant, anti-inflammatory, and anti-viral.
  • Lemon juice is alkalising and helps reduce acidity common in most modern diets, it also helps to increase your immunity, boost digestion, and to help keep blood sugar levels stable.
  • Sea salt best from a good quality source i.e. Himalayan sea salt which contains 60 trace minerals that have numerous health benefits:

Hummus is an anti-inflammatory food:

  • Extracts from garlic have been shown to reduce inflammation and help fight wrinkles and aging.
  • Chick Peas reduce inflammation, blood clots and inflammation markers.
  • Olive oil and sesame seeds reduce inflammation and provide important antioxidants, both which play a part in maintaining heart health by keeping the structure of arteries and cell walls healthy.The role of inflamm- ageing in a previous post you can read it here.

Recipe
Go here

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