Sue Hardman

Nourish + Rejuvenate

Liver

Are you allergic, hungover? Does your liver need more support?

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Tips to use to reduce the effects of alcohol.

If you’re one of those people that suffers a little after a drink or two, by following a few of these guidelines and supporting your liver you can reduce the effects of alcohol and make your recovery a lot quicker.

Avoiding alcohol is the obvious recommendation, however there are ways you can include preparation and prevention, especially when it's the holidays and the season for celebrating.

Maybe you're allergic, not hungover?

If you follow all these tips and your hangovers are still terrible then you might find that you’re allergic or sensitive to the yeast in beer, a certain type of grape or the sulphites in wine. 

It’s a good idea to consciously choose which alcohol suits you better and avoid the pain or using a process of elimination!!

Alcohol can cause the stomach lining to feel inflamed, and you can find out more about inflammation, it’s effects and how to mange it.

Before and during the event: -

Avoid drinking on an empty stomach. Plan ahead!! Always eat a meal before drinking to reduce the risk of inflammation from alcohol. 

  • You’ve probably heard this before …. water is essential, have a glass of water with each alcoholic drink it dilutes the alcohol, speeds up elimination and stops dehydration.
    • TOP TIP – take a teaspoon of glutamine in water before a night out to protect your gut it can really make a difference for some. Or you can try slippery elm powder, it’s a traditional herbal remedy that helps protect, soothe and heal inflamed mucous membranes, including those lining the throat, stomach and digestive tract. mix a teaspoon of slippery elm powder with yoghurt, or mash into a banana.  
    • Don’t mix your drinks make it a wine night or a spirit night. In general, the less colourants and additives you add to your drinks the better try and keep it clear i.e. white wine, vodka or gin. It is of course an individual thing so get to know your body and which one has least effect on you.

    • Take the herb Milk thistle it protects and detoxifies the liver. 

    • Take N-Acetyl-Cysteine NAC – is an amino acid that will increase glutathione (the master antioxidant) - helping your liver to break alcohol.  It's found in poultry, oats, dairy, garlic, onions and brussels sprouts, although higher amounts may be needed to provide optimal support following alcohol consumption.  Take 25 – 50mg daily throughout the festive season.  You can also take NAC in higher amounts 30 minutes before you have a drink to help reduce the toxic effects of alcohol.

    • Magnesium - an essential mineral, is easily depleted by alcohol.  It has anti-inflammatory effects thereby helping to reduce symptoms of a heartaches and hangovers.  Supplement daily with 25 – 50mg magnesium to keep sufficient levels.

    • B Vitamins - Alcohol depletes B vitamins, at the same time they're essential to help clear it from the body.  Supplement with a B complex.

    • When you get home: -
      • With a large glass of water – take another milk thistle, Vitamin C, B Complex and either fish oils or evening primrose oil.
      • Eat something to help replace nutrients like mixed fruit juice, smoothies, or a slice of toast with peanut butter.
      • Take a teaspoon of bicarbonate of soda in a glass of water with some lemon juice. This helps to alkalise the acidity in your body caused by drinking, and fight symptoms of your hangover.

    Next Day:-

    • Replace lost electrolytes.  Keep coconut water handy, it rehydrates the body more effectively than water due to the electrolytes in it. Dehydration is one of the primary causes of headaches, especially hangover headaches.

    • Make your own Rehydration ‘morning after’ Drink - ½ lemon, pinch of salt, a teaspoon of honey to water helps replace the sodium and glycogen lost the night before. The likes of tea and coffee will just further dehydrate you. Squeeze in the juice of the lemon and add the salt and honey, with a splash of hot water from the kettle, and mix until the salt and honey are dissolved, top up with cold water and drink immediately.

    Breakfast Cures

    • Avoid the traditional fry up – the cooked fats are difficult to digest and hard on the liver, your body does not need additional work whilst it’s trying to heal itself. Rather, opt for a breakfast which contains foods that will help repair the damage.
    • Poached eggs on wholegrain toast, with onions and beans help support liver pathways, breakdown toxins and elimination. Egg yolks contain large amounts of cysteine, which breaks down acetaldehyde, one of the culprits behind a hangover
    • Porridge with chopped banana is a good hangover food as both contain crucial B vitamins which help reduce the stress your body is under. The banana will also help restore lost potassium.
    • Fruit Smoothie made up from natural yogurt, banana and berries is a great hangover cure because dairy is another good source of cysteine and works well paired with high vitamin C fruit. 
    • A freshly home-made juice containing apple, carrot and beet root with added ginger. Brightly coloured fruits and vegetables are a rich source of natural antioxidants, providing your body with a much-needed antioxidant hit.

    Although exercise may be the last thing you want to do, however gentle exercise - like yoga or walking will help stimulate circulation, get your brain functioning and encourage the release of happy endorphins that tend to be low the morning after the night before, also known as the ‘alcohol blues’.

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    Disclaimer: The advice in this blog is not intended to be a substitute for medical advice from a qualified, licensed professional, please consult your medical doctor if you have persistent symptoms.

     

    Milk thistle – the best liver loving herb!

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    Milk thistle is most often considered a weed, however it’s uses as a medicinal herb far exceed this.

    Although the use of  milk thistle goes back as far as Dioscorides who used it for snake bite (Mills and Bone, 2000 p. 554), the seeds have been used for centuries in mainland Europe in treating mostly liver disorders.

    The Eclectics in the U.S. also used it for the spleen, liver and kidneys and liver diseases in Pakistan and Bulgaria (Morgan, 2005 p.1). The plant is edible and the stalk and young leaves were often eaten as a salad.

    What is milk thistle good for?

    Milk thistle is an excellent antioxidant, has anti-inflammatory properties and is commonly used to detoxify the liver.Milk Thistle

    The active ingredient, silybum marianum is a flavonoid that when used as an extract or in supplement form has cell regenerating benefits. 

    Milk thistle is a true liver tonic and is a powerful detoxifier, and it boosts protective antioxidant levels in your liver cells.

    Milk thistle seeds are especially useful to detoxify and support your liver whenever you are exposed to chemicals in your drinking water or beauty products, alcohol, pesticides in your food, or prescription medications as it has been shown to decrease and even reverse damage to your liver.

    The liver performs many essential functions in your body including:

    – acting as a “blood purifier,” cleaning your blood continuously
    – detoxifying and removing harmful substances
    – it aids in hormone production
    – releases glucose giving your body energy
    – releases bile into your small intestine so fat can be absorbed from foods

    How does milk thistle protect your liver?

    It prevents tissue scarring and toxins from binding to the cells found in your liver membrane. It also stimulates protein synthesis in the liver, helping with the formation and growth of healthy new cells by inhibiting inflammatory chemicals in your liver (Thamsborg et al., 1996).

    When your liver is overwhelmed it can create various symptoms like PMS, irritability, skin itching, heat sensations, digestive problems, bitter taste in the mouth, fatigue, headaches (hangovers) and the tendency to react negatively to some drugs or herbs.

    So if your liver isn’t functioning properly you can see where all the problems can start!

    In European hospitals it has been used when someone has taken the death cap toadstool (Amanita phalloides), due to it’s ability to reverse toxic liver damage and protect against toxic liver agents.

    Milk thistle’s (Silymarin) also has numerous other benefits.

    1. It’s been is associated with decreasing the risk for cancer by boosting the immune system, fighting DNA damage and reversing tumor growth.

    2. Supports heart health and helps to lower cholesterol levels by reducing inflammation, cleaning your blood and preventing oxidative stress in the arteries.

    3. It has been reported through clinical studies that the antioxidants, can help control symptoms of diabetes by decreasing blood sugar levels in insulin-resistant patients.

    4. Helps to purify the body of metabolic waste, thereby regulating the function of the gallbladder, kidney and spleen.

    5. Studies show that phytochemicals, like those found in silymarin of milk thistle, are effective at inhibiting UV stress on the skin.

    6. The antioxidants help prevent free radical damage throughout the body and remove pollutants and waste from the blood and digestive tract, it can actually slow the aging process – on the surface of your skin and within your organs.

    Girl having lunchIn Summary
    Milk thistle is considered a true liver tonic as it is used for treating true liver conditions like hepatitis and cirrhosis.

    The antioxidants in milk thistle are known to protect the liver from toxins, including the effects of chemicals and alcohol.

    Not only has milk thistle (silybum marianum) been found to increase glutathione (a powerful antioxidant that is crucial for liver detoxification), it may reverse liver damage and help to regenerate liver cells by stimulating the growth of healthy new cells.

    Clinical applications of milk thistle include:-

    When clients need liver support I also like to combine milk thistle with other herbs like dandelion root, gotu kola or turmeric root to create a liver tonic which heals, repairs, detoxifies and gently stimulates the liver.

    Serious skin conditions, hepatitis, fatty liver, cirrhosis, ischemic injury, radiation toxicity, and viral hepatitis.

    Safety

    Very safe, occasional digestive upset. Use cautiously (consult your physician) if taking specific drugs which require adequate blood levels, such as cardiac glycosides or cyclosporine.

    DOSAGE:

    • Concentrated standardized silymarin capsules (70-210 mg): one to two pills, two to three times per day

    Something else to consider: Is your body trying to tell you something? Do you often look & feel tired, have dark circles under your eyes, or wake up feeling sluggish?

    Because Toxins are unavoidable, maybe your body needs a cleanse. So every once in a while it’s a good idea remove them with the structure and support of a fresh food detox!

    Want to receive more information like this and be the first to know about any programs that you may be interested be sure to sign up to my newsletter, you’ll also receive a free guide to help you on your journey to great health – SIGN UP HERE

    Disclaimer: The advice in this blog is not intended to be a substitute for medical advice from a qualified, licensed professional, please consult your medical doctor Consult a qualified herbalist  if you have persistent symptoms.

    If you don’t want to miss any future newsletters or blogs please sign up HERE

    Top 10 Foods & Herbs To Balance Your Hormones

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    First of all, how do you know if your hormones are balanced?

    Women often ignore the most common symptoms of a hormonal imbalance. 

    Imbalanced hormones can lead to symptoms such as: menstrual cramps, fatigue, hot flashes, acne, insomnia, hormone imbalance, endometriosis, PCOS, fibroids, cysts, infertility, thyroid issues, low energy and tired all the time.

    Somehow, we’ve come to think these issues are normal and that these problems are just part of being a woman.

    I can assure you this is not the case—it isn’t something any woman should have to live with or consider normal.

    Women have been recommended medicinal solutions such as birth control or hormone replacement therapy, which may help, however these “cures” do not really address the root cause of your hormone imbalance. 

    Did your doctor, ever ask you about what you’re eating? Surely, that should be the first place we start!

    Root cause medicine addresses diet because food is foundational to healing.

    Our medical system hasn’t always been supportive of women’s suffering, as though feeling terrible is simply part of being female. This hormone blame game goes back to the 1950s and 1960s when women started experiencing increasing health problems, and health professionals either concluded it was “just hormones” or that these women were crazy, bored or lazy. 

     We’ve been trained to believe hormones (and now genes too) are the cause of everything. This belief is so disempowering. 

    Let’s start by discussing what it means to have balanced hormones:

    • You spend your day feeling calm and energised.
    • You don’t feel stressed or overwhelmed.
    • Periods are not necessarily 28 days apart, but they are regular. 
    • You go to sleep at a reasonable hour and sleep through the night, getting 7-8 hours of sleep (it is fine to have an afternoon nap when needed, as that is part of our natural sleep cycle).
    • You have good brain function – the fog has lifted and your memory and focus are regular.
    • Your hair grows where it is supposed to grow and not elsewhere.
    • Your muscles and joints are not sore and you feel limber.
    • Your skin is clear and smooth and not dry.
    • You maintain a good sex drive and you function as you should

    IF THIS DOESN’T DESCRIBE YOU THEN ……..What if you could START address these issues with something as simple as a hormone balance food plan?

    Whether you’re vegan, vegetarian, or just believe in eating healthy, I’m sure you agree we should be eating whole foods and that we should avoid processed foods, sugars, refined oils, food additives, or food that contain antibiotics, hormones and pesticides. 

    By focusing on whole foods and creating a new way of eating for yourself, you can repair your hormone imbalance and keep your body working smoothly.

    “You have the power to leverage the benefits of nutrition to heal your body”

    When the word “hormones” is used, most think of oestrogen, progesterone and testosterone. The truth is that you have many hormones that regulate the functions in your body and interact with each other, making them more complicated than the average person would assume. 

    Healthy hormones are not just reproductive hormones, but also adrenal, thyroid, liver, digestive and intestinal. They all have to function properly. 

    The goal is to supply your body with foods/herbs/spices that it can use to support the systems that are involved in regulating your hormones.

    “Our food, our hormones, and our health are all interconnected. Never underestimate the power of food to balance your hormones.“

    There are 7 interconnecting systems in your body that produce hormones and must function well in order for your body to work properly. 

    1. The Adrenals: 

    You may think your brain is in charge but the truth is that the adrenals rule the roost. They decide if you are going to function as designed or if any of your normal functions need to be rearranged so you can deal with stress. 

    As far as the adrenals are concerned, stress for any reason is a danger and you must be protected. Think of them as having a powerful brain of their own, they can:
    – increase your appetite or shut it down
    – signal to the liver to drive up your blood sugar
    – stimulate your metabolism and thyroid function or slow it down.
    – convert testosterone to oestrogen
    – reduce progesterone production to allow for the production of more cortisol, the number one hormone the adrenals like to use to help you feel energised enough to deal with stress (at least for a while, since they are not designed to do this all the time). 

    A surplus of cortisol is linked to many symptoms including fatigue, blood sugar problems, weight gain, depression, mood swings, anxiety, and menopausal symptoms such as hot flashes and low sex drive. It’s also linked to the development of degenerative illnesses such as diabetes, heart disease and cancer.  

    Excess cortisol can suppress thyroid function, put extra pressure on the liver, hinder sex hormones and inhibit digestive and intestinal function.

    There are many stress-reducing strategies that you can employ, but what you eat and when can make a big difference, allowing the body and the adrenals to have all of the nutrients they need to function appropriately.

    Adrenal Herbs: Schizandra and maca are both adrenal adaptogens, which means that they balance the adrenal function. They can be taken as supplements but are also found in some foods. 

    Schizandra is a berry. Maca is a root that also comes as a powder. Both can be easily incorporated into your routine . 

    Herbs for the adrenals: Licorice root (avoid if taking high blood pressure medicine) and ginseng are also great for the adrenals and helpful for hormones.

    2. The Liver

     No organ is as hardworking as the liver. With over 400 functions to accomplish, it is busy and requires plenty of nutrients. The liver produces cholesterol which is a building block for oestrogen, testosterone, progesterone and cortisol. It also aids the thyroid and helps regulate metabolism.  

    Cholesterol is needed to produce bile which is essential for digesting fats and helps remove toxins from the body. The liver is the main detoxification organ. Not only does it remove toxins, both the kind we ingest and the kind that our bodies make, but it detoxes out excess hormones as well. There are many foods that support liver health and the detoxification process.

    Key Liver Foods: Cruciferous vegetables such as broccoli, Calcium-D-glucuronate foods such as apples and grapefruit, bitter foods like dandelion or collard greens, and sulfur-rich foods such as garlic and onions.

    Herbs for the liver: Milk thistle is very beneficial. Milk thistle is a seed that has amazing properties to help the liver function better. It not only supports the liver detoxification process; it helps repair liver cells. Hormone health requires a healthy liver so this would worth adding to the diet.

    3. The Digestive System:

    This is where everything starts, good and bad. If you eat foods that your body needs and you digest and absorb them properly, you will benefit from the nutrients. 

    If you do not have proper digestion and absorption, the foods will not be as effective. This can be improved by practicing proper eating habits, reducing stress, improving good bacteria levels and eating enzyme-rich foods.

    Key Digestive System Foods: Fermented foods, herbs and spices, apple cider vinegar can all be helpful.

    4. The Thyroid:

    The role of the thyroid is to control your metabolism. It helps regulate breathing, heart rate, the central and peripheral nervous systems, body weight, muscle strength, menstrual cycles, body temperature and cholesterol levels.

    Thyroid Foods: Sea vegetables like nori or arame, seafood, himalayan sea salt, and coconut oil.

    5. The Intestinal System and the Microflora:

     The good bacteria in your gut helps regulate everything, supporting liver function, thyroid function, adrenal function, digestive and intestinal function as well as reproductive function.

    A hormone balancing food plan must include probiotic and prebiotic foods that help stabilise the gut bacteria. We are all unique, so the quality and quantity of our good bacteria varies. This means that gut bacteria can play a small role or be a huge factor in any health issue.

    Gut health is complicated and may require extra guidance from a professional. However, supplying the gut with the right foods will work well with any protocol.

    Key Intestinal System Foods: Fermented foods, prebiotic foods, fiber-rich foods and water (preferably non-chlorinated – do not drink reverse osmosis or distilled) are all good for the intestines.

    All of these systems directly affect the health of your hormones as well as each other. Because of that, it is improper practice to work on only one of them. You have to work on all of them. You can do this by working on your stress levels, managing your lifestyle, and taking any necessary supplements to compensate for what you are not getting through your food.

    Now, let’s take a closer look at the top ten hormone-balancing foods and herbs you can choose to start making changes right away.

    TOP 10 FOODS & HERBS TO BALANCE HORMONES 

    The foods listed below are in no particular order. You may find that some of these are easier to incorporate into your daily diet than others. Take it slow and add just a few at a time to prevent the feeling of being overwhelmed by making such a drastic diet change. 

    1. MACA

    Maca is known as a hormonal adaptogen, which essentially means it contains nutrients that help balance hormones.

    How does it help? First it helps balance adrenal cortisol levels that may be out of balance due to stress. It cam help to prevent the effects of high cortisol and improve the function of the adrenals despite low cortisol. It also helps with low thyroid function, stabilises blood sugar levels and improves energy levels.

    Maca also help with sexual function. For women, it can help with menstrual cycles, fertility, menopausal symptoms, improve bone health and muscle mass, and help libido.

    For men, it helps with libido and energy levels, improves testosterone levels, improves bone and muscles mass, helps with prostate function, fertility and erectile dysfunction.

    How to use: Maca is a root vegetable that is available as a powder in a package or as capsule or an extract. To use it in recipes, the powder goes well with ingredients like chocolate in a smoothie or in dips like guacamole or legume dishes. Strong flavours like garlic, onions, cumin and cayenne also work with maca.

    2. Schizandra

    Schizandra is a berry although it’s not known for its tastiness – a shame as it has many benefits.

    It’s an adrenal adaptogen, meaning it can help balance cortisol levels whether they are high or low. It also supports the health of the liver, the kidneys and the nervous system, stabilises blood sugar and improves thyroid function. Schizandra can also boost libido in both men and women.

    How to use: Schizandra can be found as dried berries, ground up as a powder and concentrated, or in capsule or tincture form. To add it to recipes, it goes best with other berries and citrus juice. It is easily added to a smoothie.

    3. Essential Fatty Acids – Chia & Hemp Seeds

    Chia and hemp seeds are a great source of essential fatty acids, Omega 3 and Omega 6, two fats we need to get in our diet.

    Chia has more Omega 3 and hemp has more Omega 6. Essential fatty acids (EFAs) are need to support the liver, the adrenals, the thyroid, the nervous and help with intestinal health.

    How to use: Both comes as seeds. Hemp can be sprinkle on salads, added to smoothies or ground into a flour and used for a percentage of the flour in recipes. Chia can be mixed with water and turned into a gel which can be added to any recipe. It is a great binding agent when it is ground as it contains a high percentage of soluble fibre, which also acts as a prebiotic to feed our good gut bacteria.

    4. Cruciferous Vegetables

    Broccoli, cauliflower, kale, cabbage contain two different phytochemicals, indole -3-carbinols and sulforaphanes. Both help detox out excess oestrogen and support overall liver detoxification. They also both contain prebiotic fibre that helps feed our good gut bacteria. 

    How to use: Kale and broccoli can be added to salads, vegetable dishes and smoothies. They are suitable both cooked and raw. If consuming kale raw, be sure to either grind it well in a smoothie or let it sit for a while in salad dressing, in order to soften it as it contains a lot of insoluble fibre

    5. Apples & Grapefruit

    These are two key foods that contain calcium -D-glucuronate, a phytochemical that helps detox out excess oestrogen. They both also support the overall ability of the liver to detoxify and are both prebiotic foods that can feed good gut bacteria

    How to use: As fruits, apples and grapefruits are ready to eat and this may be the simplest way to consume them.

    However, they work well in muffins, smoothies and salads and can be added easily to other recipes where fruits are used

    6. Jerusalem artichoke

    This is a superfood by all definitions. It supports all phases of liver detoxification, stabilises blood sugar and is one of the highest foods with prebiotic fibre to feed the gut.

    How to use: They have the taste and texture of a cross between a potato and a radish. They work well in any recipe that uses potatoes. Substitute all or just a portion of the potato content in any recipe. Also, they work well in dip recipes, as an addition to a smoothie or raw, sliced on a veggie platter. You can also remove a portion of the flour in a bread or muffin recipe and replace it with Jerusalem artichokes.

    7. Garlic & Onions

    Both garlic and onions are sulfur-rich foods, which supports detoxification activities of the liver.

    They are also both excellent prebiotic foods and have anti-microbial properties. They deliver flavour and nutrients to any dish where they are added but it is choice of personal taste which one you use or if you use both.

    How to use: Onions and garlic are great in most savory dips, soups, entrées or vegetable dishes. Onions can be added to a salad or a sandwich and garlic is good in salad dressing.

    8. Avocado, olive oil, coconut oil and butter (or ghee)

    Hormone health needs good quality fats. Hormones are made from fat so we need eat enough fat to make the hormones we need.

    Coconut oil contains antifungal caprylic acid and antibacterial lauric acid.

    Avocados and its oil contain phytoestrogens which can help balance hormones and they can help stimulate metabolism.

    Olive oil helps create healthy cell membranes which allow hormones to better adhere to them and work more effectively.

    Butter or it’s clarified version known as ghee, contains butyrate, a short chain fatty acid that helps gut health and inhibits inflammation.

    It also contains cholesterol which is a building block for steroid hormones such as cortisol, oestrogen, testosterone and progesterone.

    How to use:  These fats are great for sautéing, roasting and baking. Avocado oil and olive oil are wonderful in salad dressings. Coconut oil and butter are delicious in muffins, cakes, pies and cookies. 

    9. Nori, dulse, kelp, arame are all examples of sea vegetables

    They are good sources iodine, selenium and zinc which are key nutrients the thyroid needs to function optimally. While there are many reasons for thyroid malfunction, helping the thyroid requires providing it with the nutrients it needs.

    How to use: Sea vegetables can be found as the dried vegetable or as a powder. They also are available in capsules.

    Sea vegetables can have a strong fishy taste so they work best in recipes with other strong flavours such as garlic, onions, cayenne or cumin. Arame is virtually tasteless so it may be the one that is the easiest to work with. Nori which is used in making sushi is also pretty mild tasting and of course, sushi is a great way to consume it.

    10. Culinary Herbs

    Not only do they add flavour to recipes, culinary herbs add nutrients and help with hormone health.

    Cinnamon helps menstrual periods, fertility and stabilises blood sugar which can help lower and prevent insulin resistance and support the adrenal glands.

    Cayenne, ginger, cumin, parsley, dill and turmeric are known as hormone balancers and are also good for gut health.

    How to use: This is the fun part. Pick the ones you like and flavour your soups, salads, smoothies and all your savoury dishes.

    Whether it’s PMS, Low Mood, Low energy, Pain or any other hormone irregularities, just because it’s common doesn’t make it normal!

    Just because a lot of women experience ‘PMS’ symptoms such as heavy or painful periods, fatigue, mood swings, cramps, bloating break-outs, weight problems, trouble sleeping, fertility issues, thyroid, etc etc….

    DOES NOT MEAN THESE SYMPTOMS ARE NORMAL!

    You are invited to uplevel your health and your lifestyle.

    The symptoms that we experience throughout PMS are a signal from our body that something is off. 

    PMS symptoms, along with other reproductive issues like endometriosis, infertility, PCOS, even menopause are NOT normal – they are driven by hormonal imbalances.

    Our hormones have a profound influence on every aspect of our being – our energy, our mood, even our behaviour.

    We may have come to believe or we’ve been told that our symptoms or discomfort are a ‘hormonal’ thing, or normal ‘women’s problems’.

    If you have PMS symptoms that affects you every month – then I can help. 

    The fastest way to upgrade your health and your lifestyle – is a private coaching session with Sue to create and customise a lifestyle routine that works for YOU. It can be virtual or face to face.

    I can help YOU! 

    Searched Google for the answers? Been to the doctor and you’ve been told it’s all in your head!

    You’ve lost your spark and don’t feel much like doing anything unless you really have to.

    I can help YOU! 

    You don’t have to live like this, wondering how you’re going to get through each day.

    Do want to feel lighter, brighter and back in control of your body? Say bye-bye to digestive troubles, anxiety, headaches or 3pm cravings?

    I can help YOU! 

    Call +27 (0)72 7903125
    or Email sue@suehardman.com

    Using integrated natural therapies – food, lifestyle and herbal medicine. You can read tips about “what to do” to improve your health everywhere. But the hard part is turning these tips into healthy habits that fit YOUR life. 

    Whether it’s something that’s been bothering you for a while or you want to have more energy, relieve mood swings and depression, overcome digestive issues, or getting rid of mystery aches and pains.

    We’ll create a programme that is tailored and personalised around your unique needs to help you feel healthier, vibrant and more in balance..

    Then can you be the best person of you for your loved ones.

    Send me an email sue@suehardman.com and we’ll get started.

    Do you use essential oils or perhaps you’re interested in learning more on how you can use them as a part of your daily lifestyle.

    Modern Aromatherapy, the therapeutic use of botanical essential oils, is one of the fastest growing healing modalities of our time, If we break down the word itself, the principle is easily revealed: a practice of healing (therapy) using aromatic plants.

    What many people don’t realise is that traditional Aromatherapy has been around for thousands of years longer than essential oils. The smoke and aromatic medicine from fragrant plants in the form of incense, fumigants, and steam has been used by ancient physicians, medicine people, healers, and shamans for millennia to bring balance to the body and emotions, clarity and enhanced function to the mind, and healing to the spirit.

    Supporting a healthy body with essential oils has never been easier, as they create balance with the many systems in your body. They work quickly to support healthy cellular function and also help to create balance in mood, energy and restful sleep. 

    I believe in them that I often recommend oils as an adjunct, a companion to my treatment for patients. Whether it is for digestive or emotional support or as part of a transition into an environment that is lower in toxic and harmful chemicals, essential oils are powerful substances.

    FOR MORE INFO AND SOME FUN IDEAS TO US ESSENTIAL OILS click on this link  http://bit.ly/2L7geF2

    Your Beauty Products & Your Hormones

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    Cleaning  Up Your Beauty Regime

    I’m  pretty  choosy about my personal care products.


    When I first learned about what was lurking in my products there wasn’t a whole lot of choice out there.

    Fortunately, it’s becoming easier and easier to find products free of the ‘nasties’ that can contribute to many health issues.  

    I sometimes make my own – I especially like make nourishing facial oils. 

    Over the last few years there’s been an explosion in this space as more and more companies are creating cleaner lines in response to a growing interest in wellness and a greater scrutiny of questionable ingredients. 

     

    Why skincare? 

    Because our skin is our largest organ, and is also one of our 6 organs of detoxification. 

    And because  sooooo … many of the chemicals that are used in products intended for the skin (think: lotions, shower products, make up, etc.) are made with chemicals that can negatively affect our health. 

     Do you know why the things that we put on our skin matters so much? I wanted to be sure that you have the knowledge to make healthier choices when you next choose what personal care products you’re going to buy. 

    We’re often more concerned with what we put IN our body, than what we put ON our body but this month I wanted to talk about what you put on your skin whether it’s – shampoo, moisturiser,  deodorant or makeup.

    Why,  you may ask?  

    Many ingredients are known to be hormone disruptors and carcinogens. While manufacturers  may claim these ingredients are safe in small amounts.  The concern is that you’re exposed to so many toxins in our environment, we have no idea on the accumulative effect, so why add more fuel to the fire. 

    Many of the ingredients in skin care products penetrate your skin and end up in your bloodstream.  

    The EU has banned over 1000 cosmetic ingredients, but the FDA says safety for personal care products is the responsibility of the manufacturer. That’s not reassuring… So, it’s really up to you, the consumer, to become proactive. 

    The average person is exposed to 126 unique chemicals in their personal care products alone, every day (US data). Now consider that your skin is your body’s largest organ, and is permeable to many synthetic chemicals that we come in contact with daily.  And studies have shown many of these chemicals do not break down, but simply accumulate in your body. 

    And that makes sense since it’s very literally, and obviously going inside us and working its way through our body.  

    When we consume things orally they enter our digestive tract, where they get absorbed, and then work their way over to the liver through the hepatic portal vein.  

    Our liver is the workhorse of the metabolic process. This special organ is unique in that it has two separate blood supplies. One of these creates a closed loop; things enter the bloodstream, pass through the heart and make their way to the liver to be metabolised or broken down.  

    After those things, harmful or otherwise, are filtered out and metabolised through the liver, the blood returns to circulation, and makes it’s way back to the heart, and the cycle continues.  

    The second blood supply comes directly from the  digestive system.  

    Things that we ingest hit the liver and get metabolised  before  making their way into the blood supply, which is a good thing.  

    This is called First Pass Metabolism and it simply means that the liver gets a chance to metabolise the chemical, compound, nutrient, whatever it is, first.  

    So what does this have to do with skin? 

    Chemicals, compounds, etc, that enter the body through  absorption from the skin, and through inhalation actually  bypass this First Pass Metabolism. 

    They move through the bloodstream before eventually making their way to the liver to be metabolised.  

    So, even though the amount of chemicals we absorb can be significantly less than those we ingest, the fact that they bypass that initial metabolism can mean that those exposures can be more detrimental.  

    This is why our skin care matters!  

    While first pass metabolism might be technical, explaining this concept can help you see why shifting to safer skin care is so important.  

    People are often feel conflicted about whether they should use up what they have, or toss everything and buy all new stuff.  

    I say take it one step at a time! When something runs out, replace with a better, safer version.  

    Skincare products (makeup, deodorant, cleansers, body wash and shampoos) are often full of chemicals, some which come with a known health risk.  

    Parabens, for example, you may have noticed have been phased out of skin care products lately, with your favourite products now boasting they are “Now Paraben Free” – meaning that a lot of them, once upon a time, did include parabens.  

    Parabens have been phased out  because they’ve been found to mimic oestrogen and are of concern for the formation of oestrogenic cancers, such as breast cancer. 

     

    Because skincare is applied directly to the skin, a lot of it is absorbed into your bloodstream, so all of those unknown chemicals have a direct pathway to your liver.  

    So, how do you reduce your toxin load and protect your skin from damage?

    • Firstly, I’d advise you to use things up before you buy a new product – no need to be wasteful.  
    • Educate yourself. Find out what chemicals you should be avoiding and why and it’ll make it easier for you to avoid them. 
    • Look up recipes to make your own products and give them a go! There are natural shampoo and conditioner solutions, cleansers, masks and even toothpaste you can try if you are keen.  
    • Choose products that have less chemicals it might take a bit of trial and error but it will be worth it in the long run. Your worth it (who says that again!!);  

    Download the complete free guide “A Naturopath’s Clean Beauty Check List – 10 Ingredients To Avoid”  so that you can start to clean up your beauty for long term health.

     

    A Naturopath’s Clean Beauty Guide

    Oestrogen Dominance – 9 ways to reduce it

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    oestrogen dominance Are Your Oestrogen Levels In The Right Balance? 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    What can cause oestrogen excess?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

     

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

     

    Schedule Appointment

     

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

    GET YOUR FREE GUIDE HERE

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

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

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

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

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

    GET YOUR FREE GUIDE HERE

     

    Broccoli essential for hormones and your liver

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    You’re Liver Will Love You If You Eat More Broccoli (and Brassicas)

    What’s it with this tradition of having Brussels sprouts ( same family as broccoli) at Christmas? Love them or hate them? It seems you can’t have a traditional Christmas dinner without them, at least in many parts of the world.

    There is a reason that they are a great addition to a meal – read on!

    So if you’re not partial to Brussel sprouts, include other members of the Brassica family – broccoli, kale, cauliflower, rocket and cabbage (basically means cabbage) family.

    So, why eat brassicas anyway?
    Brassicas contain good substances (I3Cs – indole-3-carbinols, DIM and glucosinolates) which help boost the liver’s ability to eliminate and deal with unwanted toxins that we consume – including alcohol and chemicals. Even unwanted hormones!

    Liver support
    Your liver is your waste disposal unit – it works hard to process and metabolise toxins and hormones, thereby making them safe to be eliminated. The liver needs good quality fuel in the form of nutrients to work efficiently.

    Brassicas are nearly unrivaled as a food source for activating glutathione (the mother of all antioxidants) and supporting detoxification of many chemical substances through your liver.  Also, be sure to also include plenty of antioxidants from brightly coloured, fruit and vegetables with the brassicas.

    What’s The Role of Brassicas in Hormone Balance
    For women the reason these veggies are so vital is that they can help do amazing things in for your body. They actually help promote healthy levels of ‘good’ oestrogens and help remove ‘bad’ oestrogens from the body.

    It’s the livers critical role to keeping your hormones in balance, by eliminating the excess oestrogens. The liver uses the I3C’s and diindolylmethane (DIM) in this process.

    The wrong kind of oestrogen could be the reason you’re having problems like migraines, food cravings, PMS, infertility, heavy periods, fibroids, endometriosis and other issues related to the female reproductive system.

    Nutrient Rich
    The brassicas are powerhouses of nutrients including vitamin C, vitamin K, all the B vitamins and carotenoids. Those in the know will say that one could hardly consume enough of these veg in one day to reap all the health benefits, with evidence in both cancer research and liver detoxification.

    Brassicas are also very beneficial for the immune, digestive and cardiovascular systems due to their high volume of fibre.

    Anti-ageing and Metabolism Boost [Hot off the press]
    Scientists have discovered a natural compound NMN found in broccoli, cabbage (edamame, avocado, and cucumber) that has “fantastic anti-ageing effects in mice” – and  that could work on humans. (They’ve now started trialing this with humans)

    So far, they’ve seen numerous positive effects on mice – their level of physical activity increased, bone density and muscles improved, the immune system and liver performed better, their eyesight improved and they even lost weight.

    As animals get older, they produce less NAD which is involved in energy production in the body. They gave mice NMN to see if this would boost levels of NAD and have a rejuvenating effect.

    Asked if this worked, lead researcher Professor Shin-ichiro Imai, of Washington University in St Louis, said: “The answer is basically yes. As a matter of fact, NMN has remarkable anti-ageing effects in mice.”

    So watch this space and all the more reason to keep eating broccoli!

    Try this delicious Red Cabbage Salad Recipe
    My suggestion is to have your fill of brassica veg this Christmas and support your liver. It might be working harder than usual.

    A Word For If You Have Thyroid Issues

    In the past those with thyroid issues may have been told that the goitrogens, found in the brassicas, can do their body more harm than good.

    A recent assessment published in Nutrition Review looked at the evidence and found – that the usual daily intake is far lower than what could ever negatively affect your thyroid.

    This is especially true if you cook them, as it de-activates the goiterogen.
    Many doctors, including the most renowned thyroid experts, would say that it’s nearly impossible to consume enough goitrogens to become a real problem. This is true unless the foods highest in this plant chemical ie. Russian/Siberian kale, some collards, and Brussels sprouts, turnips and rutabagas – are eaten daily, as a staple and in the presence of iodine deficiency.

    In fact, you’d have to consume over one kilogram of un-cooked or raw vegetables every day for several months before you developed symptoms.

    So, yes you can safely enjoy Brassica vegetables, which is good news for you as they really are associated with a wide range of health benefits.