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hormone balancing

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

February 11, 2019 By admin Leave a Comment

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

To find out more about how you can work with me – please see the different options  HERE

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‘The Good Health Guide’ newsletter is filled with inspiration, practical, easy to follow tips and articles on healthy eating, recipes, exercise and natural medicines to help you live a healthier life.

These newsletter are all delivered straight to your inbox. Sign up HERE.

This is what readers of the ‘The Good Health Guide’ newsletter are saying about it:

  • Just to say that I do really like your newsletters and many thanks! I always read them all the way through and there’s not many newsletters I can say that about. Sue Saker – London UK www.thecouplescoach.co.uk,

  • Thanks for this – I love receiving your emails ! So interesting.
    Emma – London UK
     The Decor Cafe.

  • Fabulous, Excellent Sue!!
    Julie Cleverdon – South Africa. Director of The MTN Science Centre mtnsciencentre.org.za

  • I love your updates Sue -find them really informative and useful. Thank you for sharing important information so freely, what a gift to the health of humanity.
    Pippa Dowding, Leadership Coach and Facilitator – Cape Town, South Africa

  • This is a great newsletter Sue! (caroline@carolinecain.com)

  • Great artical, keep them coming. Doug – Frankfurt, Germany

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Filed Under: blog Tagged With: acne, anti-inflammatory, ayurveda, emotional healing, emotions, Herbal First Aid, Herbs, hormone balancing, infertility, Natural Medicine, Pita, Plant Medicine 101, rose, skin, Womans health

Oxytocin – The ‘Love Hormone’ reverses stress & lowers blood pressure

February 3, 2019 By Managed WordPress Migration User Leave a Comment

We all know that our health is very dependent on what we eat and drink, however research also shows that we need to consider the impact of our emotions and how they affect our hormones, and therefore our health.

You may have heard about oxytocin before, it’s the hormone that is released during birth and oxytocin’s nickname – “the love hormone” – is well earned: you release this ‘cuddle hormone’ when you hug someone, cuddle your pet, do a good deed, or share a meal.

Dr David Hamilton has done a fascinating study reviewing the latest research into how kindness and compassion cause a contagious effect, from one person to the next.

The research demonstrates that kindness, compassion and affection from someone else will send a rush of oxytocin through your bloodstream, a bit like eating a handful of blueberries.

Even thinking about someone who loves us or someone we deeply care for, is enough to activate the release of oxytocin in the brain and that’s why it’s known as the feel good hormone.

What else can oxytocin do for you and why would you want more?

1. It immediately and directly lowers your blood pressure
2. It reverses the effects of stress on your body.
3. It increases a person’s friendliness and desire to connect – the idea that kindness is contagious.

So share a little kindness and affection as it can go a long way – you’ll feel good and so does the other person, pass the good feelings and improve your own health.

The effects of this natural love potion is amplified by oestrogen – one reason women tend to be more physically demonstrative than men (particularly during the high oestrogen days of the month when they’re ovulating) and are generally more affected by touch.

Oestrogen tends to decline during and after menopause, make sure you take steps to ensure you continue to benefit from this life enhancing hormone. 

If you’re hormones are all over the place perhaps these articles will help you.

A bad case of PMS or is it Perimenopause?
Part 2: Have You’re Hormones Suddenly Gone Crazy or Are You Perimenopausal?

To help you get started on your journey to better health, you can start with one of the free resources on this page. If you’re looking for help with your digestion or gut, or if you need more energy then be sure to choose the  guide to Endless Energy

 All the resources on this page  are FREE for you to download.

Filed Under: blog Tagged With: anti-inflammatory, antioxidant, emotions, hormone balancing, hormones, kindness, regenerate, Stress lowering

How & Why I Use Essential Oils

November 20, 2018 By admin Leave a Comment

Why I Use Essential Oil Daily

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

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

The potency of essential oils? 

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

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

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

HERE ARE MY TOP 3 ESSENTIAL OILS

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

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

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

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

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

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

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

Uses

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

Frankincense

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

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

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

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

Description

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

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

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

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

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

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

Lemon Oil 

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

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

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

Description

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

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

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

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

HOW TO MAKE ESSENTIAL OILS PART OF YOUR DAY

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

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

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

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

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

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

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

Filed Under: blog Tagged With: anti-ageing, anti-inflammatory, antioxidant, Colds, detox, doterra, emotions, energy, essential oil, fatigue, glowing skin, Herbal First Aid, hormone balancing, immune system, insomnia, Natural Medicine, Plant medicine, regenerate, skin care, Stress lowering, Womans health

Why you need to balance good gut bacteria vs the bad

July 11, 2018 By admin Leave a Comment

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 sue@suehardman.com

 

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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Filed Under: blog Tagged With: anti-inflammatory, Balanced diet, belly fat, digestive disorders, energy, fatigue, glowing skin, Gut health, hormone balancing, IBS, insomnia, probiotics, toxins, weight gain

Discovery The Essential Solutions to Adrenal Fatigue

April 30, 2018 By admin Leave a Comment

Run Down, Burnt Out or Adrenal Fatigue?

 

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

Of all the health concerns that my clients come to me with fatigue, insomnia and anxiety are the most common complaints. Many of my clients describe feeling “burnt out,” “run down” or “worn out.”

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

On the weekends, between her kids’ extracurricular sports and activities, she rarely has time to relax.  When she goes on holiday, they’re more like sightseeing missions than an actual time to rest.

Initially, Emma felt like she could handle her busy, stressful life as she felt motivated and energised. But as time went by, the feeling of being able to handle things started to diminish.

Getting to sleep at night became more difficult as she often felt ‘tired but wired’. She began waking up early in the morning, around 3-4am, and found herself unable to fall back asleep. Mornings became challenging as she often woke feeling unrested, even when she did sleep 8 or 9 hours.

She started to experience blood sugar crashes. She found that she needed to eat more frequently and often craved salt and sweets. She also noticed she was starting to gain weight around her abdomen even though she hadn’t done anything to change her diet. Exercise, which once helped her feel good, now made her feel exhausted.

As things started to deteriorate, life was no longer easy to manage. Work now easily overwhelmed her and she has little energy for her family or friends.

Can you relate?

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

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

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

How stress creates an imbalance in your adrenal function

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

There are two big problems in our modern world:

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

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

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

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

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

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

Stage 1: Wired and tired

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

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

Stage 2: Stressed and tired

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

Stage 3: Burnout

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

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

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

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

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

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

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

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

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

Recognise Any of These Signs of Possible Adrenal Fatigue?

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

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

If these are feelings that you can identify with.

A basic DIY test

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

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

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

How to do the test

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

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

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

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

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

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

3 x 3 Steps to Recovery From Run-Down Adrenals

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

Things to Avoid 3 x

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

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

Foods to Eat x 3

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

Also:-

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

 

Other things you could try for Adrenal Fatigue:

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

Final Word

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

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

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

 

 


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

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

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Filed Under: blog Tagged With: Balanced diet, Blood sugar, energy, fatigue, hormone balancing, Stress lowering, sugar cravings, weight gain, Womans health

Vitamin D are you getting enough?

March 21, 2018 By admin Leave a Comment

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

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


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

It is one of the most common deficiencies I see!

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

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

 What is Vitamin D?

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

How Your Body Gets Vitamin D From the Sun

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

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

Signs You Might Be Deficient in Vitamin D

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

Why is Vitamin D crucial for good health and preventing disease

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

Bones

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

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

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

Hormones – Thyroid health, Fertility & Pregnancy

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

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

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

Vitamin D linked with fertility success

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

Reduces Breast Cancer Risks

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

Immunity

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

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

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

Mood

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

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

Ageing, Brain Health & Heart Disease

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

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

How To Ensure You Are Getting Enough Vitamin D

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

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

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

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

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

Get Tested

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

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

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

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

In Summary

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

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

 

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

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

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

Filed Under: blog Tagged With: anti-ageing, anti-inflammatory, Colds, fatigue, fertility, Flu, heart health, hormone balancing, hormones, immune system, infertility, insomnia, menopause, metabolism, mood, peri-menopause, Vitamin D, weight gain, Womans health

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