Sue Hardman

Nourish + Rejuvenate

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Stress is Not Good For Your Immune System

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We Live in an age of anxiety caused by stress

 

Our modern, rushed lifestyles have allowed stress to filter into almost every area of our lives. When you feel stressed your body reacts by releasing chemicals giving you more energy and strength.  A good thing if you’re facing physical danger and a bad thing, if it’s due to emotional stress and there is no outlet for this extra energy and strength.

There are many different causes — could be physical (such as fear of something dangerous) or emotional (such as worry over your family or job.) Identifying what may be causing you stress is often the first step in learning how to better deal with it.

So stress is best described as a state of mental and emotional strain resulting from adverse or demanding events in your life.  Of course, it’s impossible to avoid all the stressors that come your way.

The solution however, lies in the way you react to it.

How stress weakens the immune system

Scientists have long been aware of the connection between your stress and your immune system, and how it compromises your immunity.

The immune system is your body’s form of defence, which is made up a myriad of cells, tissues and organs, which work together to fight toxins and other foreign substances which threaten to do harm to your body.  When you’re stressed the immune system’s ability to defend the body is reduced, and we become susceptible to infections etc.

This is how your immune system is compromised by stress:

  • Studies have shown that the immune system of highly stressed people have sluggish responses to health challenges.
  • The raised levels of the stress hormone cortisol, over-produced by chronic stress, can suppress the effectiveness of the immune system, making you more vulnerable to reduce stress responseinfections.
  • While cortisol does its job, the immune system receives signals to slow down, and if the stressor is not eased and cortisol stays high, the immune system may remain in low gear.
  • The under-performing immune system can then result in serious inflammatory conditions, which is the cause of many ailments.
  •  The immunity of those who would normally have a healthy immune system, is subsequently lowered.
  • Chronic levels leads to a lower amount of a certain protein being produced, which is instrumental in the signalling for “reinforcements” between immune cells. Without this communication the body is in danger of contracting acute illnesses, and may have to endure extended recovery times.
  • Can have an indirect effect on the immune system if a person uses unhealthy coping strategies like binge-eating of unhealthy foods, and smoking or drinking much more than usual.

The bottom line is that if you have constant, chronic stress which is not effectively handled, you lay yourself open to various illnesses which can have a devastating effect on your health. Learning to cope in a healthy way will minimise the negative impact it may have on how your immune system functions.

Steps you can take to help reduce stress
reduce stress

  • Follow a healthy diet, be sure to eat a good nourishing breakfast. Stress reduces levels of magnesium and vitamin C – be sure to boost your intake of these. For MORE detail on this read Boost Your Immunity and Keep Healthy All Year Round
  • Stay away from sugars and bad fats (trans/processed). These put unnecessary stress on you, spiking blood insulin and your digestive system.
  • Avoid excessive caffeine, which may give you a short boost, but could leave you feeling jittery and anxious as you wind down.
  • It’s very important to get enough sleep. Sleep pattern disturbances, or even mild insomnia, will be perceived by the body as major stress. The cortisol will rise to new heights, and immunity will fall to new lows.
  • Interact socially often, and talk to family and friends if you feel the need to unburden or get some advice. Boost the love hormone to reduce your stress.

The efficiency of your stress-coping skills will be the key to a vital, fully-functioning immune system.

Some good news

The good news is that a little stress is not a bad thing, as it keeps you alert to react to sudden, unexpected dangers. Short-term suppression of the immune system will not put you into danger, it is only when it’s chronic that you will be prone to infection and disease.

Brief, and short bouts of stress due to unforeseen events or circumstances in your life, will simply keep you on your toes to respond quickly to the situation, and will have no negative effect whatsoever on your immune system.

In conclusion

Stress is no laughing matter, as it plays a part in many diseases such as high blood pressure, heart disease, diabetes, cancer, AIDS, obesity, and chronic digestive problems (IBS), to name but a few.

Many women don’t realise the knock on effect that it has on their hormonal system – think Adrenal fatigue, PMS, hot flushes, skin problems. After all everything is connected, cortisol – the stress hormone causes all the other hormones to go out of balance.

Surveys conducted worldwide have revealed some disturbing facts.

  • In the US results showed 75% of adults reported experiencing high to moderate stress in the past month, and more than half felt it had increased over the past year
  • 91% of Australians presently feel stress in at least one part of their lives. Australian employers report absenteeism due to stress costs the economy about $14.2 billion annually.
  • 3.7 million working days are lost annually in the UK, thanks to stress related issues, at a cost of about 28.3 billion British pounds.

A serious situation indeed!

You do not have to be a statistic of poor health because of stress. If you cannot handle it on your own, get assistance from someone who has the expertise to help you. Do what is best for your health.

My clients have seen the benefits of using herbs called adaptogens which have an amazing ability to help you’re body deal with stress,  Adaptogens Might Be Your Answer To Fatigue, Stress or Anxiety

 

 

 

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Get your copy of the FREE e-book:
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References.
www.mayoclinic.org/healthy-lifestyle/stress-management/in/stress/art-2004603
www.livestrong.com/article/22689-stress-affect-immune-system/
www.gostress.com/stress-facts/

Herbal Teas – kitchen healing essentials

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FullSizeRender-3Nothing like a good cuppa tea to sort out the problems of the world. My grandmother loved her tea and it was the first thing we’d do when we visited her, I do miss being able to sit down and share a pot of tea with her.

Who meets for a cup of tea these days? It seems we’re all more likely to meet for a coffee. But, a cup of tea is so much more than just about the socialising. I wanted to share with you how ‘just’ a cup of tea could be one of THE most simple ‘healing’ tools that you could have in your kitchen. I know you might say, it’s only a cup of tea!

Research studies and ancient eastern traditions show that herbal teas can have the most positive effect on supporting you with illness, ailments and for ensuring optimum health.

As a herbalist and lover of simple, effective, quick and easy solutions there are some essential herbal teas in my kitchen for when first aid is needed – either to settle a sore or nervous tummy, insomnia, anxiety, cramps, heartaches, the beginnings of a cold or flu, bloating, indigestion and even PMT.

Be sure to stock up on chamomile, rose, peppermint, cinnamon and ginger teas for your home and then you’ll be covered with the basics. Of course you05_05_10_01_12_chamomile-bsp-150x150 need to know which one to use when and you may have be unaware of some of the other things these common herbal teas can be useful for. Chamomile is calming but so much more, peppermint for wind and so much more, ginger for nausea and so much more…..

Fresh grated ginger is one of my personal favourites, it has an amazing taste and is more than a treatment for nausea, which many pregnant women can attest to. It’s one of the foundation herbs used in Ayurvedic and TCM and it’s brilliant for balancing your digestion, great to have before a meal to boost the ‘fire in your tummy’ to help digest your food and get the nutrients you need.  I would say most of us would benefit from drinking warming ginger, daily.

I love having a flask of ginger tea ready to drink at anytime, during the day. Ginger is one of the most researched herbs (along with turmeric) and it has many uses, it’s anti-viral too – so brilliant for colds or flu. Herbalists consider it a universal medicine with multi-healing properties that benefits everybody and all diseases. With ginger think – digestion, lungs and circulation.

Chamomile is most commonly considered a calming tea, but herbalists call it the ‘Mother of the gut’. I found this tea to be particularly useful when ever we have tummy upsets because it works on the nervous system found in your gut or as we like to call it the – ‘second brain’. Think tummy aches from unknown causes, IBS and when someone is nervous about something and have that tight feeling in their tummy. Chamomile excels at treating what is commonly known as a “nervous stomach”, which generally implies digestive upset alongside anxiety, nervous tension.

That aromatic component from Chamomile’s high essential oil content, has a specific relaxing, calming effect on your nervous system and can be helpful for insomnia, cough, bronchitis, cold or fever, gas, gut cramping and mild constipation. .

iStock_heart_of_rosesxSmallRose – heals the heart, balances hormones and is uplifting. It’s a bitter, cooling herb so it can help with headaches and inflammation. Used in combination with other herbs it adds beauty and colour to a blend.

I often recommend rose tea for PMT, periods that are painful, excessive or irregular and if there is an underlying nervousness, sadness or grief the role of rose is nourishing on the nervous system. It has a calming effect on the emotions and as it has an affinity for the heart. It’s often used in times of sadness and grief.

Peppermint – a great pick-me up if you ever need an alternative to coffee. It’s full of aroma that awakens the senses helpful in congestion in the head, use as a hot tea to cause sweating with colds and flu. Useful when there is a lot of mucous. It can lift feelings of emotional ‘heaviness’ and relieves the symptoms of abdominal gas, bloating, muscle spasms and nausea (without vomiting).  Peppermint tea can also be made using fresh herbs from the garden’and it’s one of the easiest herbs to grow.

Researchers from the University’s Department of Psychology have found that drinking peppermint tea improves alertness, while chamomile tea has a calming effect. These findings were presented at the annual British Psychological Society Conference in Nottingham this week (26-28 April 2016).

Cinnamon – useful for poor circulation, colds, flu and a bout of diarrhoea but among this spice’s most impressive health benefits is its ability to cinnamonreduce your sugar cravings. By controlling blood sugar levels you can prevent spikes after meals, normalise your blood sugar levels and improve glucose control.

Cinnamon has more antioxidants than many so-called antioxidant foods, like-for-like. For example, one teaspoon of cinnamon has as much antioxidant capacity as a full cup of pomegranate juice or a half-cup of blueberries. Two of the main types of cinnamon, are Cassia and Ceylon. A better option for taste and health is Ceylon cinnamon (also called Sri Lanka cinnamon or “true cinnamon”).

I recommend that you drink herbal teas because it’s a fantastic and safe way to maintain your health over time. Consistent tea drinking gives your body what it needs in doses that it can handle.

Teas are a really wonderful way to boost your body’s hydration, and because we’re made of 65-80 percent water, the constituents that hot (and cold) water pulls out of the herbs are really absorbable for us. Each herb has a myriad of actions so it isn’t hard to come up with a tasty blend that does a lot of good in your body.

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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

Magnesium – Natural Tranquiliser

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Magnesium (Mg).

It’s like “the wizard behind the curtain” because it’s everywhere and seems to be doing everything in your body.

And *most* of us don’t get enough of it!

National studies, in the UK reveal that almost 100% of adults are not meeting their RDA (recommended daily allowance) for magnesium.

Why do you need Magnesium?

Magnesium plays a crucial role in 600 enzymatic processes in your body and there’s a TON of research backing up magnesium’s potent health benefits.

An essential mineral regulating muscle and nerve function and supporting bone and DNA health.

You need magnesium for a healthy heartbeat, energy and neurotransmitter production, bone metabolism, sleep, relaxation, and so much more.

And yet, it is one of the most common nutrient deficiencies as we get older.

In a new study [PMID 36899275], researchers confirm that adequate magnesium intake will decrease brain shrinkage as we age and reduces the risk of dementia and cognitive disorders.

Magnesium is responsible for your body’s energy at a cellular level and if you have adequate levels of magnesium, your aging can be slowed down. Your body needs magnesium to produce energy in the form of ATP (2).

These are the Common Signs of Magnesium Deficiency

Unusual signs you may have Mg deficient - tongue quivering, tiredness, cramping, eye twitches, sleep problems or loss of appetite, PMS, irritability, anxiety, headaches, high blood pressure or nausea and vomiting.

Even though Mg deficiency is well-established in the literature, traditional medical doctors aren’t trained to screen or test for magnesium deficiencies.

Ref: Henderson et al (2002) National Diet and Nutrition Survey: adults aged 19 to 64yrs. The Stationery Office. London

Why Are We So Magnesium Deficient?

Modern soils have become severely depleted of magnesium, when compared to “Paleolithic societies where daily Mg intake was about 600 mg, significantly higher than today's [1].

Chronic stress also depletes magnesium levels, so does poor sleep, exercise, high caffeine intake, and sugary diets. 

Magnesium is also depleted by:

  • insulin resistance or metabolic syndrome i.e. issues with blood sugar.
  • processed and refined foods.
  • a lack of fruits and vegetables.
  • Overcooking and boiling of produce. 
  • Alcohol, soda, and caffeine.
  • Taking calcium supplements without magnesium in the correct ratio.
  • High dairy intake.
  • High salt intake.

How do you get more Magnesium?

Ideally you want to get your magnesium from a food-first approach. 

Foods rich in Mg include pumpkin seeds (168 mg in 2 tablespoons), almonds (80 mg in 23 almonds), spinach (80 mg in 1 cup cooked), and dark chocolate (50 mg in 1 ounce—make sure its 70% or higher for less sugar). 

However, only 30 to 40 percent of magnesium in plants is bioavailable because it comes bound to “anti-nutrients” like phytic acid that make it harder to absorb. 

Foods that are exceptionally high in magnesium.

When you consider the RDA is a guide to the very lowest amount required to prevent outright deficiency,  it means that hardly anyone is getting the optimal amounts of magnesium required for their body to function at its best.

And with magnesium being involved in so many reactions in our bodies, the painful truth is that virtually everyone is magnesium deficient!

Hormonal Issues and The Link to Magnesium Deficiency

Magnesium is an absolute essential for you to have healthy hormones that are in balance = less moodiness, less cramps, PMS sx and better sleep to name a few benefits!

Whether you're entering peri-menopause, dealing with a PMS type hormonal imbalance, or coming off contraceptives, the right levels of magnesium are needed to produce optimal amounts of hormones such as progesterone, oestrogen, and testosterone. 


Magnesium, combined with vitamin B6, proves particularly effective in managing mood-related PMS symptoms. Magnesium helps to regulate the neurotransmitters that affect your mood and emotional state.

Magnesium supplementation has been shown to help lessen bloating, sugar cravings, cramping, reducing anxiety and sleep disturbances all associated with PMS.

Chocolate is one of the most common foods women crave right before they start their periods, did you know chocolate is one of the highest food sources of magnesium.

Magnesium in chocolate

Insulin resistance & PCOS (Polycystic Ovary Syndrome):

Insulin resistance is a key feature of PCOS. High insulin is not just a symptom of PCOS—it is also a major driver of the condition. 

Women with PCOS are 19 times more likely to have a magnesium deficiency, according to a study in Gynaecology Endocrinology. 

Individuals with insulin resistance, metabolic syndrome or type 2 diabetes tend to be lacking magnesium. One theory is that chronic insulin reduces magnesium levels.

Magnesium is important to help glucose enter cells where it is used for energy. Part of its job, is regulating the function and transport of insulin, that acts as a key to open the cell doors to glucose. Without enough magnesium, glucose doesn’t enter the cells in sufficient amounts. This can cause fatigue and difficulties regulating blood sugar.  

Sufficient levels of magnesium can therefore improve insulin resistance and reduce your risk for developing type 2 diabetes.

By reducing blood sugar levels, normalising insulin, and curbing sugar cravings, magnesium serves as a natural ally in managing PCOS symptoms. Some even call magnesium "natural metformin," due to its role in managing insulin sensitivity.

Thyroid Support: 

Magnesium is a key nutrient for thyroid health. Its anti-inflammatory properties reduce autoimmune inflammation, which is common with thyroid issues.  

Mg converts the inactive thyroid hormone T4 into the active thyroid hormone T3. Without this conversion, cells do not receive the more potent form of thyroid hormone. Therefore, when magnesium levels are low, our thyroid is not able to function correctly.

And, finally, magnesium deficiency increases your risk of developing thyroid antibodies (3). 

Ensuring an adequate magnesium intake becomes essential for those looking to maintain a healthy thyroid.

Magnesium for Fatigue

Magnesium is essential for proper mitochondrial function, production of ATP which is really our energy molecule. Therefore, low levels of magnesium means that these functions are not running as efficiently as they should and can lead to exhaustion. 

Magnesium helps to convert the glucose in food into energy. So, getting enough magnesium can help keep energy levels stable and prevent the onset of tiredness.

It has been suggested that magnesium may play an important role in treating fatigue related health problems such as chronic fatigue syndrome (CFS) and fibromyalgia syndrome (FMS). 

CFS is associated with lower red blood cell magnesium levels compared to controls, and approximately 40% of chronic fatigue patients are magnesium deficient. 

For energy production these processes also require malic acid, acetyl-l-carnitine, B vitamins, vitamin C, selenium and iodine.

Magnesium for Stress Management 

Stress activates the sympathetic nervous system, and prepares your body for intense physical activity, or to ‘fight or take flight’. Hormones such as cortisol are released, and as a result more magnesium is used.

Magnesium acts as a calming force on the nervous system, playing a essential role in regulating the stress control system—the HPA axis. 

A well-functioning HPA axis supports a balanced stress response. Multiple studies have also demonstrated improved stress response, anti-depressant and anti-anxiety effects of magnesium supplementation.

Other central nervous system disorders linked to magnesium deficiency include depression, migraine, epilepsy, Parkinson’s disease, brain injury and stroke.

Magnesium (Mg) as a Sleep Aid for Insomnia

Often referred to as nature's tranquiliser, magnesium emerges as a potent sleep aid as it has an overall calming and relaxing effect on the nervous system.

Magnesium may help to support GABA naturally, which is a calming neurotransmitter helping with good sleep.

Mg facilitates a restful night's sleep by balancing the sleep-wake cycle promoting the production of the sleep-inducing hormone, melatonin. Melatonin is produced in the pineal gland in response to darkness, and serotonin is converted to melatonin, with the help of magnesium.

Chronic sleep deprivation, exacerbated by magnesium depletion, can lead to a vicious cycle of worsening insomnia.

Anti-Aging Potential of Magnesium

Magnesium prevents telomere shortening, reduces oxidative stress, and enhances the production of glutathione.

Given the role of magnesium in a myriad of cellular processes, it should not be surprising that magnesium deficiency leads to accelerated ageing (R). Magnesium is needed to build, maintain, and repair DNA. 

Magnesium can reduce inflamm-aging (low-grade inflammation that increases during aging). Low levels of magnesium have been linked to chronic low-grade inflammation, which is one of the drivers of aging (R). 

Magnesium for Muscles & Sports Performance

Magnesium is involved in many different aspects of muscle usage. Does exercise deplete magnesium? Yes, the reason you need magnesium for athletic performance is because this mineral is a crucial factor in the production of ATP, which provides energy for the muscles.

Studies suggest that strenuous exercise increases the need for magnesium by up to 20 percent.

Severe magnesium depletion results in muscle weakness, dysfunction, cramping, and spasms.

exercise your metabolism

When do you need to supplement?

If you are prone to any of the signs mentioned above, then you might be deficient, especially if you have a lot of stress in your life, often feel tired or can’t sleep. 

There are times when supplementation is necessary, especially when the food sources available are limited.  You might be surprised at how much of a difference this mineral can make in your life.

When analysing the dietary intake of thousands of participants, researchers found that those consuming more than 550 mg of magnesium daily (way more than the RDA of about 300-400 mg) had a brain age that was one year younger by the time they reach 55 compared to those with a normal magnesium intake of about 350 mg daily.

Magnesium Supplements: Choosing One 

 One of the great things about the magnesium formulations available nowadays, is that they can come bound to other compounds to help direct the magnesium to specific places of the body.

This is important because most of the magnesium in your body is intracellular. 

 Magnesium is very chemically reactive and is usually attached to something else. 

 The substance magnesium is attached to in a supplement not only affects factors such as absorption and gut tolerability but provides additional physiological activity too. It’s important to consider this when selecting your magnesium supplement.  

 Combining magnesium with amino acids like glycine and taurine enhances its effectiveness.

 Here is a break down the different types of magnesium and for what conditions. 

MAGNESIUM CITRATE – is a magnesium combined with citric acid making it highly absorbable and inexpensive, “It is one of the most bioavailable forms of magnesium”.

 It has a gentle laxative effect and is often used in medications to treat constipation.

MAGNESIUM GLYCINATE - is one of the most bioavailable and absorbable forms of magnesium. It’s a magnesium combined with glycine an amino acid (which has antioxidant and anti-inflammatory properties). 

Glycine has a calming effect due to its ability to increase the neurotransmitter GABA. 

When you take this form, not only do you get magnesium but you get additional effects from the glycine, and these are particularly relevant for supporting calm, relaxation and sleep. 

Glycine readily crosses the blood brain barrier and has a calming effect on the brain.

 A great go-to magnesium for relieving anxiety, reducing muscle pain, cardiovascular health and promoting sleep. some studies have shown that glycine supplementation in sleep-deprived study participants results in improved reaction times and reports of feeling more refreshed during the day.

 This form provides the additional benefits of glycine, supporting healthy insulin sensitivity and methylation. 

Magnesium Threonate - is magnesium combined with threonic acid (a vitamin C metabolite). This form of magnesium can be transported across fat membranes and is the best form for crossing the blood-brain barrier. 

Magnesium threonate is effective for brain and mental health conditions, like brain fog, mood disorders, depression, anxiety, headaches, migraines, and age-related memory decline.

The blood-brain barrier is a network of cells (8) and blood vessels designed to protect your brain from harmful substances. 

Magnesium Malate - is a combination of malic acid and magnesium. 

Malic acid is a vital component of enzymes that play a key role in ATP synthesis and energy production. 

Magnesium malate is highly absorbable and can be very beneficial for patients experiencing low energy and fatigue, such as fibromyalgia and chronic fatigue syndrome. 

Magnesium Oxide - is magnesium that is bound to oxygen and is the most common form of magnesium sold in pharmacies, it is non-chelated and possesses a poor absorption rate. Only about 4% is absorbed. 

It is the form found in Milk of Magnesia and most often used for digestive issues like heartburn, indigestion, and constipation.

However, compared to other types, magnesium oxide is not absorbed by the body as well.

Magnesium Taurate - Enriched with the amino acid taurine, magnesium taurate may contribute to heart health. 

Animal studies indicate that magnesium taurate significantly reduces blood pressure, showcasing potential benefits in managing hypertension.

Understanding these nuanced advantages of each magnesium form may help you to choose a magnesium that meets your requirements - whether its for digestive discomfort, anxiety, insomnia, or heart health support.

HOW MUCH MAGNESIUM?

The recommended daily allowance is as follows:

Children: 80-150mg/day
Adolescents: 200-400 mg/day
Adults: 300-450 mg/day

Epsom Salt Baths

According to studies, magnesium and sulfate are both absorbed through the skin, which makes Epsom salt baths one of the easiest and most ideal ways to enjoy its health benefits. It may help with nutrient absorption, flush toxins, and help ease migraines.

They may be an effective way to improve relaxation and sleep quality, according to a recent study published in the Journal of Clinical Sleep Medicine.

This study was conducted by researchers from the China Medical University in Taichung, Taiwan, looked at 10 studies that included a total of 517 participants. The studies compared the effects of taking an epsom salt bath with a control intervention, such as a placebo bath, no bath, or another intervention.

It was found that taking an epsom salt bath was associated with significantly improved self-rated relaxation and sleep quality, sleep efficiency, and falling asleep.

The greatest benefits where when the bath was taken for 20-30 minutes before bedtime.

The researchers concluded that taking an epsom salt bath may be an effective way to improve relaxation and sleep quality in adults.

In summary

There are many different brands of magnesium available you may want to consult a qualified practitioner who will be able to advise you on what forms/brands to take.

Here are some brands to consider – if in South Africa you can access Metagenics via my online shop.

Metagenics high-grade magnesium supplements are available on this on-line portal in South Africa https://nourishedhealth.metagenics.co.za

 I have given you a link to get the Nutri advanced products in UK etc. 

 I also use a online website and I can send you a list if you would prefer that. Please send an email to sue@suehardman.com

Or you can order from the Nutri Advanced Magnesium range available in the UK / US at https://amzn.to/4bTyEF2

Naturopathic Women's Health Coach

Adding magnesium may be the start to addressing your fatigue, headaches, poor sleep or PMS, however you may need additional support to uncover what else is preventing you from feeling the best, most energetic version of yourself.

Please get in touch for more support - sue@suehardman.com

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

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

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

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

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

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

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

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

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

Thyroid’s Function & Hormones

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

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

The thyroid makes thyroid hormones, T3 and T4.

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

10 Signs of an Underactive Thyroid:

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

2. Weight gain or inability to lose weight

3. Mood swings, anxiety, or depression

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

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

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

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

9. Brain fog, poor concentration, or poor memory

10.Neck swelling, snoring, or hoarse voice

9 Signs of Overactive Thyroid:

1. Nervousness, anxiety and irritability

2. Mood swings

3. Difficulty sleeping

4. Persistent tiredness

5. Heat sensitivity

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

7. Unusually fast heart rate (palpitations)

8. Twitching or trembling

9. Unexplained Weight loss

How do you know if your thyroid is a problem?

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

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

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

Thyroid disease and the Autoimmune Component

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

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

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

There are some things you can do:-

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

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

 

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

 

 

Is it time to love your gut? 

After all, good health all starts in your gut!

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

Your FREE Guide  “Heal Your Gut” includes:

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

How & Why I Use Essential Oils

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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