Herbs Archives - Sue Hardman

Sue Hardman

Nourish + Rejuvenate

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The Danger of Belly Fat & Stress Hormones

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What is belly fat?

The stomach muscle covers the midsection of your body, and connect to your pelvis. If you’ve a pad of excess fat covering the muscle, it is known as belly fat, and it’s called visceral fat.

Visceral fat, or belly fat, extends deep into your abdomen, and is close to your internal organs, such as the heart, stomach and liver.

Visceral fat is different to the subcutaneous fat which lies just under the skin, and is far more dangerous. It is made up large fat cells which can grow pack into the spaces between the organs, and results in a negative effect on how they function. This can have a serious effect on your health.

It’s not only fat people who have belly fat, there are factors which show that thin people get it as well i.e. ‘Skinny Fat’.

Essentially though, you need some belly fat to cushion your organs in case of a bump or fall. It’s only when it is alarmingly expanded that you need to take action!

What causes belly fat?

There are many causes of belly fat, most of them directly related to your diet and lifestyle. Here are some of the reasons for the increase in belly fat:

  • Excessive intake of sugary and refined foods such as cakes, candies, sweets, rolls and cookies.
  • Nutrient-poor processed foods and carbohydrates which are not able to be processed by the liver, and end up being stored as fat.
  • Heavy alcohol consumption is linked to excess belly fat.
  • Inactivity and a sedentary lifestyle plays a huge part in obesity, including the dangerous belly fat.

Embracing a healthy eating plan can help prevent belly fat from developing, and fat burning foods like nuts, eggs, lean meat, peppers, leafy greens will help. 


How hormones are linked to belly fat. 

If you have extra belly fat it can indicate that you have an imbalance in the following hormones:

  • Cortisol - is a hormone which is essential to survival. It is produced in the adrenal glands and dictates how energy is used, control of blood pressure, and promotes the metabolism of carbohydrates and fats. It also helps your body mount a response to stressful situations.Undue stress results in an over-production in response to the stress, which leads to cravings for sugary, fatty comfort foods. This extra food is stored as fat, especially round your abdomen.

  • Oestrogen. Too much oestrogen is a major cause of belly fat, and studies have shown that it affects both men and women. Excess abdominal fat in men increases the conversion of testosterone to oestrogen, and as the oestrogen levels rise, the belly fat increases.This gives rise to a vicious circle as testosterone levels drop lower than normal, leading to increased stress, increased cortisol production, more cravings and more belly fat.

The dangers of belly fat.

Researchers at the American Diabetes Association revealed that visceral fat is just not there in an inactive state. It in fact produces toxins, among which are chemicals called cytokines, which increase your risk of heart disease. The cytokines also make the system less sensitive to insulin, which could lead to the development of diabetes.

Studies at the Massachusetts General Hospital reported that visceral, or belly fat, is one of five components of a metabolic syndrome which increases the risk of the following conditions:

  • Stroke and heart disease.
  • Brain problems such as depression and dementia.
  • High blood pressure and possible hardening of the arteries.
  • Promotes the development of triglycerides and LDL (bad) cholesterol in the blood.
  •  Leads to poor blood sugar control which can lead to diabetes.
  • Causes inflammation in the body which increases the chances of falling prey to diseases.
  • The inflammation may also aggravate arthritis, and lead to other bone problems.

Some ways to help combat belly fat.

  • Get your stress levels as low as possible. Stress may lead to a spike in blood sugar, which promotes insulin resistance.
  • Get more exercise. Exercise is crucial to help combat belly fat, so commit to regular exercise to reduce the size of your midriff.
  • Cut out refined, acidic foods. The extra acid in your system which cannot be metabolised, will be deposited in your fat cells.
  • Cut down eating saturated fats which are found in fatty red meats, bacon sausages, processed meats, and cheeses. Opt for lean cuts of meat, skinless chicken, and fish such as salmon, trout, tuna and hake which are rich in omega 3.
  • Eat some good fats, because research has shown that not all fats are bad, and by adding some good fats to your diet, helps the body burn bad fat. Some foods containing healthy fats include avocado, olives, walnuts, and fatty fish.
  • Drink less alcohol which is high in calories and sugar, and leads to fat gain, often apparent in the middle and waist area.

Banishing belly fat will be good for many things.

heart health

Excessive, unsightly belly fat may also have a detrimental effect on your self-confidence, and as well as your self-esteem. Looking good again, can help rebuild positive feelings about yourself.

But the most important benefit will be the restoration of good health, and a major improvement in your general feeling of well-being.

Nip increasing belly fat in the bud by dealing with stress to prevent the super-production of the stress hormone, cortisol which is the major culprit in the development of belly fat. 

By getting your stress under control you can start to reduce your extra weight gain.

References : Harvard Medical School – Massachusetts General Hospital.
www.webmd.com/diet/features/the-truth-about-belly-fat
www.dailyburn.com/life/health/how-to-lose-bellyfat
www.doctoroz.com/article/reset-your-hormones-beat-belly-fat

 

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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 sue@suehardman.com.

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Rose a woman’s healing herb – an essential in any healing toolkit

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Rose A Herbal Healer

The rose is steeped in legend and symbolism from Greek mythology, the Eastern traditions and also in Roman legends. Since those early days the rose has not only been appreciated for its beauty and perfume but also for its medicinal values.

One of the most sensuous and romantic of flowers – is used as a symbol of love in western cultures, of divine love in the church, as a food in the middle east and in skin and perfume preparations since Egyptian times.

In Ayurveda they say rose treats the heart, nerves, and lifts the spirits. It has an affinity for the blood and has a certain astringency that stops bleeding and reduces inflammation, so it’s very beneficial when there are signs of heat (in Ayurveda high Pitta in one’s constitution) – like a red tongue, agitation, hot flushes, lots of blood, irritability and emotional sensitivity.

Rose a herbal healer

The areas where I tend to find rose most beneficial, as a Naturopath and Herbalist, is for women who have issues with PMT, hormone imbalance or who  have periods that are painful, excessive or irregular, it is helpful with infertility and to increase sexual desire.

If there is an underlying anxiety, nervousness, sadness or grief the role of rose is nourishing on the nervous system. It has a calming effect on the emotions and the heart.

I would also recommend using Rose in the following situations:

– for fevers, rashes, infections, colds & flu
– as a tea to help clear heat & boost immunity
– for hyperacidity, diarrhea, excess phlegm
– rose water is an excellent cleanser used to soothe the skin
– to help with tissue repair with skin blemishes, acne, minor cuts and fine lines

How to use Rose

  • PMT or problems with your periods –  try drinking 2 -3 cups of Rose tea daily.
  • Feeling irritable or sad – add rose otto essential oil to your bath or rub it on your forehead or over your heart area. Drink the tea.
  • Red skin and acne – spray your face with Rose water after cleansing. The best toner ever!
  • Inflamed red eyes – spray rose water onto cotton pads and place over eyelids

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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  sue@suehardman.com

Benefits of probiotics

Cinnamon Spice – Superfood, Antioxidant & Sugar Cravings

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Cinnamon is an antioxidant

 

Cinnamon has been used in Chinese medicine and Ayurveda and has long been revered it for its near superpowers, using it to treat things such as colds, indigestion and cramps, not to mention for its anti-clotting properties as well as attributes for the brain function and memory. These societies also believed it could improve energy, vitality and circulation. It’s no wonder Cinnamon is considered a superfood!💚💚

Just some of Cinnamon’s benefits:

☘️ Among Cinnamons most impressive health benefits is impact on blood sugar and ability to improve glucose control. this herb can normalise blood sugar levels, helping to reduce cravings for sugar. By controlling blood sugar levels you can prevent spikes after meals.
☘️Ranks #1 with it’s protective antioxidant levels than many so-called antioxidant foods, like-for-like. For example, one teaspoon has as much antioxidant capacity as a full cup of pomegranate juice or a half-cup of blueberries.
☘️Over seven kinds of flavonoid compounds so it is highly effective for inflammation throughout the body.
☘️Studies have shown that it reduces several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels, and high blood pressure.
☘️Contains many antioxidants and it’s anti-inflammatory compounds that reduce the effects of aging on the body and brain – activates neuro-protective proteins that protect brain cells from mutation and undergoing damage.
💚 A natural anti-microbial, anti-biotic, anti-fungal, and anti-viral agent. The immune-boosting abilities are found in the essential oil.
 ☘️ Its naturally sweet taste, adding cinnamon to foods and recipes can help you cut down on the amount of sugar you normally use, thereby lowering the glycemic load of your meal.

 

Balance your blood sugar and keep your energy consistent all day

 

Sugar may be one of the reasons you tend to get energy highs and lows throughout the day, and the cause of your roller-coaster with energy – can’t get up in the morning and / or you get that terrible afternoon slump! So it’s essential to keep your glucose levels consistent throughout the day. How do you do that? The most important thing to do is to include the right foods at the right time (that’s a whole story on it’s own and for healthy eating guidelines for woman – READ more HERE

When adding cinnamon to your diet, daily, you can also make a big difference to controlling sugar cravings and the glucose spikes. Of course if you want to know why sugar makes you look older than you are – read more HERE What do you need to do to reap the benefit? manage blood sugar with cinnamon

By just having a ¼ or ½ teaspoon of cinnamon you can start lowering and regulating your blood sugar levels. Just remember that unless you’re adding it to a balanced healthy diet – high in vegetables and extremely low in fructose and grains – you’ll likely not experience any benefit.

Sprinkle cinnamon onto your whole grain oatmeal, cereals, yogurt, soups and sauces – even your smoothie! Simmer your favorite tea, coffee or beverage with cinnamon sticks or sprinkle with cinnamon powder, creating the perfect breakfast drink or bedtime nightcap.

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.

 

You can make use of my Complimentary 15 minute phone call to get your questions answered Schedule Appointment

 

 

 

Oestrogen Dominance – 9 ways to reduce it

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oestrogen dominance Are Your Oestrogen Levels In The Right Balance? 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What can cause oestrogen excess?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

 

Schedule Appointment

 

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

GET YOUR FREE GUIDE HERE

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

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

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

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

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

GET YOUR FREE GUIDE HERE