insomnia Archives - Sue Hardman

Sue Hardman

Nourish + Rejuvenate

insomnia

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

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

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

how you digest your food is important

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

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

So, have you tested yourself for low stomach acid?

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

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

Common Signs You May Have low Stomach Acid

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

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

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

You may also be struggling with:

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

Why Is Stomach Acid So Important?

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

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

The Problem With HAVING Low Stomach Acid:

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

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

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

Some Causes of Your Low Stomach Acid:

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

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

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

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

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

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

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

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

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

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

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

The Baking Soda Stomach Acid Test:

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

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

Here is How You Can Do The Test:

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

2. Drink the baking soda solution

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

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

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

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

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

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

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

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

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

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

If you’d like to know more about this programme, contact me at sue@suehardman.com

 

In my

Why you need to balance good gut bacteria vs the bad

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

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

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

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

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

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

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

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

What does a balanced gut flora do for you?

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

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

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

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

 

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

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

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

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

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

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

 How do you know if you have dysbiosis?

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

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

Using probiotics can help with overcoming dysbiosis

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

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

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

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

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

Some Research on the benefits of probiotics:

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

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

The Gut health is also linked to…..

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

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

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

If you feel you have dysbiosis, leaky gut, skin issues, digestive troubles and want to know how you could benefit from using probiotics – please contact 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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Vitamin D are you getting enough?

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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.

Oestrogen Dominance – 9 ways to reduce it

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oestrogen dominance Are Your Oestrogen Levels In The Right Balance? 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What can cause oestrogen excess?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

 

Schedule Appointment

 

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

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

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

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

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

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

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