Sue Hardman

Nourish + Rejuvenate

hormones

Glowing Skin Is An Inside Job

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The Essential’s To Having Healthy, Glowing Skin

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

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

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

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

So let’s get started from the inside out.

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

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

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

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

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

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

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

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

Some toxic chemicals that should be avoided:

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

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

 

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

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

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

5foods-loss-weight

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

HERE

Health and happiness,

Sue

Stress, Cortisol & Weight Gain

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Do You Need To Flip Off The Cortisol – Stress Switch?

Over the last 40 years rates of depression, anxiety, stress and insomnia have soared and the World Health Organisation is saying that these problems are the biggest threat to our health.

Stress releases cortisol in your body, and of course cortisol has both a positive and negative effect on your body.  We wouldn’t survive if it wasn’t for the positive effect of cortisol.Reduce stress

Cortisol is the main stress hormone that is made in your adrenal glands and it’s designed to get you out of danger, you feel the positive vibe of cortisol and adrenalin– releasing extra energy, getting you focused, it raises blood sugar (to feed muscles fight or flight), raises blood pressure, and modulates your immune function.

Unfortunately many of us live with chronic daily stresses and so live with constantly high cortisol levels and your body ceases to experience the positive aspects of cortisol and if these high levels are sustained this is when the problems start occurring.

Stress is triggered by a huge range of psychological factors and external events. We can become stressed by relationships, by work, by finances, and by our thoughts of what we think may or may not have happened.

Daily stress of any sort sends your bodies into the “fight or flight” mode, releasing adrenaline and cortisol.

Cortisol releases extra energy for us to deal efficiently with the physical effort involved in fighting or fleeing, but when that effort doesn’t come, the extra energy (in the form of glucose and fat) just gets re-deposited as fat – around the middle.

Why there?  It’s close to the liver where it can quickly be converted back into energy when needed.

A lean man or woman of normal weight can even have to much fat around the centre of their bodies as a result of the stress hormone – cortisol.

Fat cells in the belly have four times more cortisol receptors compared to fat cells elsewhere.

A study done by Nuffield Health found that women with thicker waists are at higher risk of various cancers as well as heart disease and type 2 diabetes.

If you have a high level of stress then you will be particularly at risk of the dreaded muffin top and stress keeps feeding the muffin top as your cortisol stays high.How-To-Get-Rid-Of-Muffin-Top-In-2-Weeks

Increased abdominal fat, is associated with more health problems than fat deposited in other areas of the body.

There’s another hormone that is released due to stress. High levels of blood sugar released by cortisol, trigger the pancreas to release the hormone insulin.

This tells your body to store fat and triggers a craving for something sweet and fatty like chocolate.  So rest assured that it is
not just weakness that draws you towards the fridge – it’s physical urge.

Abdominal fat cells have many receptors for cortisol, if you’re very stressed and have high levels of cortisol, your abdominal fat cells will be calling out for it, encouraging your body to store more fat there, which explains why fat accumulates so readily in that part of the body.

For a start you can control your blood sugar roller coaster and this will help reduce the amount of stress hormones that are being released and helping you feel calmer in yourself.

High or Excessive cortisol levels can create a broad range of undesirable side effects:

Physical Signs

Emotional 
Signs

Additional

Signs

-Muscle weakness

-Chronic fatigue

-Obesity

–Digestive problems

-Excess belly fat

 – Nervousness
– Anxiety
– Depression
– Irritability
– Craving carbs
– Insomnia
– Difficulty falling asleep

= Emotional over-eaters

– Illness after completing a project
– Sick on vacation
– Mental preoccupation with a  stressful event

6 things you can do straight away to support yourself and balance your cortisol levels

Stress relieving food
1) Eat fresh, healthy food as close as possible to the original source. Loads of veggies. Avoid refined carbs and sugar.

2) Find out which supplements can support you –

Certain nutrients such as the B vitamins, vitamin C, magnesium and essential fatty acids can be extremely helpful if stress is a problem as they will help boost the functioning of your adrenal glands.

You should be getting these nutrients from your healthy diet but if you are under stress you might want to add in more B vitamins, found in nuts and whole grains, essential fats found in oily fish, nuts and seeds, and plenty of vitamin C found in vimages-15eggies & fruit.

When you’re stressed you use more vitamin C and magnesium than at any other time, and it is vital for keeping your immune system strong.  Women who are deficient in the antioxidant mineral selenium, also experience feelings of depression and anxiety.  Selenium if found in fish and shellfish, whole grains, avocados.

3) Use natures’ own plant medicine –  nervine and adaptogen herbs like Scuttelaria, Passiflora, Ginseng or Rhodiola.

4) Get your cortisol levels tested. Know your levels and measure – where are they to high or to low? These can easily be addressed with the proper support.

5) Exercise –  is good and changes the levels of hormones in the blood and it can elevate the mood, affecting brain chemicals. Find time to do simple exercise daily.

6) Deep, long  and restful sleep is essential for recharging your energy levels. A proper sleep relaxes both your body and the mind. It will improve your mood and give you the ability to deal with daily stress.

7) Spending time in fun, positive environments to boost your ‘feel good’ hormones – with your family and friends, spend some time close to nature.

8) You need to get out of the sympathetic mode (fight or flight and stress) and as often as you can into the parasympathetic mode (rest and digest i.e. calm, relaxed). Try breathing exercises, meditation, pilates, walking in nature, yoga and prayer. There are several scientific studies that provide solid information about the physical and psychological health benefits of meditation and prayer.

Stress and relaxation

Dr. Herbert Benson, a cardiovascular specialist at Harvard Medical School and a pioneer in the field of mind/ body medicine discovered what he calls “the relaxation response,” which occurs during periods of prayer and meditation. At such times, the body’s metabolism decreases, the heart rate slows, blood pressure goes down, and our breath becomes calmer and more regular.

The body responds with slower brain waves, and feelings of control, tranquil alertness and peace of mind. This is significant because Benson estimates that over half of all doctor visits in the U.S. are prompted by illnesses, like depression, high blood pressure, ulcers and migraine headaches, that are caused at least in part by elevated levels of stress and anxiety.

If you are still scratching your head, don’t let it discourage you!!! It can take time to learn and get in the swing of things.

 

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

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

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

5foods-loss-weight

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

HERE

The classic hummus recipe

By

 


1 cup chickpeas (rinse and drain well)
+ 1/3 cup Tahini
+ 2 tablespoons olive oil
+ 2 tablespoons lemon juice
+ 1 clove garlic
+salt to tastePlace all ingredients in a food processor or blender and mix until smooth.

I’ve found to get the best consistency that you need to add more liquid – you can either add a tablespoon of water at a time, I prefer to add more olive oil.

Be sure to make your Hummus with good quality extra virgin olive oil.

The great thing about hummus is that you can make a number of different varieties depending on what you like – add roasted red pepper
or cooked beetroot, pesto, avocado or cooked zucchini.

It can then be used in sandwiches, smoothing over chicken or fish, and even baked potatoes but I think its best for eating raw vegetables like carrot, cucumber or celery.

To find out all the health benefits of hummus read here

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

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Hormone Balancer Extraordinaire – Vitex Agnus Castus



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

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

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

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

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

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

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

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

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

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

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

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

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Part 2: Have You’re Hormones Suddenly Gone Crazy or Are You Perimenopausal?

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In Part 1, we took a closer look at perimenopause (versus menopause) what the common signs are, how you can use food to address hormonal imbalances and how it can start as early as your 30’s (if you’re unlucky enough to experience that).

The 1st strategy included essential foods and how they can have such a huge impact on helping you balance your hormones. If you missed it you can read it on my blog here.

If, however, you’ve been following the recommendations and you’re still struggling with annoying and maybe debilitating symptoms, you may need a little more to get your body back into balance.

You might want to consider using some of nature’s medicines like herbs and a combination of nutritional supplements to address any deficiencies, that may have built up over the years.

Strategy #2: Which Supplements?

  • Women’s Multiple vitamin & mineral formula – most of us aren’t perfect, myself included, when it comes to getting all the nutrients you’re body needs on a daily basis from food. Taking a multi is my insurance policy, this way you can be guaranteed to get some of the basic nutrients you need everyday.Make sure it contains at least 50 – 100mg of Vitamin B. The British Journal of Obstetrics and Gynaecology, reviewed studies that show how Vitamin B6 is thought to be unique in its ability to increase the synthesis serotonin and dopamine, which if are too low have been implicated in hormonal symptoms or PMS.
  • Omega 3,6,9 or EFA’s (essential fatty acids – found in oily fish, chia and flax seeds) I can’t emphasise enough, how much you absolutely need good oil in your diet, forget the low fat craze it could be very detrimental to your body. EFA’s play an essential role in producing the hormones your body needs plus so many other things – the list is very long. You have to get your EFA’s from food or supplementation because your body cannot make them.If you have PMS, cramps or abnormal bleeding get yourself some Omega 3 & 6 as they are essential for the reduction of inflammation in these situations. Some options – flax or chia seeds (high in omega-3 fatty acids), borage oil (high in 3 and 6), evening primrose oil(high in 3 and 6), and fish oils (high in omega- 3 oils)·
  • Vitamin E – handy if you’re struggling with hot flushes or breast tenderness, consider taking a daily dose of 400 IU of natural vitamin E (as mixed tocopherols and tocotrienols) to help alleviate your symptoms.NB: This is a very short list of the essential supplements every women should consider taking as part of her daily routine. If you have specific issues and imbalances your nutritional requirements may be very different to someone else’s and might need a more in-depth investigation.

Strategy #3: Herbal Medicines

Herbs can be used with your new and frustrating symptoms of PMS or Perimenopause. You may need one or a combination of herbs. It all depends on whether you have low or high – oestrogen, cortisol, progesterone or testosterone levels?

If your treating yourself at home, try one herb at a time or better yet consult a qualified herbalist as they use combinations based on your situation.

The most well known herbs used are those that contain phytoestrogens (soya, red clover, fennel, licourice, dong quai, black cohosh), with oestrogen like effects in the body. However a hormonal imbalance is never so simple and often requires a combination of herbs and actions.

The most commonly herbs used for perimenopause include:-

  • Dong quai – is known both in China and the West for its ability to support and maintain the natural balance of female hormones. Avoid if with heavy bleeding.
  • Black cohosh – One of the best-studied herbs used for supporting and maintaining your hormonal levels and lessening the severity of hot flashes. In one of the largest studies, results showed as early as 4 weeks, clear improvements in the menopausal ailments in 80 percent of the women. Complete disappearance of symptoms occurred in approximately 50 percent. Symptoms included hot flashes, night sweats, headaches, insomnia and mood swings. The other studies reported improvements in fatigue, irritability, hot flashes and vaginal dryness
  • Hops contains a potent phytoestrogen and is used for hot flushes associated with anxiety or stress, and associated insomnia (sleeplessness).

However a herbalist might also consider including the following herbs in a formula:-

  • Siberian ginseng – is one of my all time favorite herbs and I take this regularly as it reduces mental and physical fatigue, and helps to enhance the ability to cope with various physical and mentalstressors by supporting you’re adrenal glands. It has also been used to treat vaginal changes, like dryness, due to lack of oestrogen. Ginseng is for you if you’re – stressed, tired or perimenopausal.
  • St John’s Wort – is not a phyto-oestrogen herb but it can be very useful for hot flushes triggered by anxiety or stress. It can also be used for mild to moderate anxiety and depression associated with hormones.
  • Other herbs that would be considered are – red clover, lemon balm, oats, passiflora, ashwaganda, shatavari plus many more.

Your situation might be very different to someone else’s – none of us are alike.  If you’re confused or tired of trying a number of things that aren’t working then it might be a good time to start dealing with the cause and imbalances.

If you really want to find a solution for what’s going on in your body and causing you a lot of unhappiness or frustration, my detailed hormonal questionnaire will help us identify where exactly your imbalances are so that your issues can be addressed correctly, without guessing, and help you get started on your journey to optimal health and wellness.

Please do get in touch you can contact me at [email protected]

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