Sue Hardman

Nourish + Rejuvenate

menopause

Stress is Not Good For Your Immune System

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We Live in an age of anxiety caused by stress

 

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

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

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

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

How stress weakens the immune system

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

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

This is how your immune system is compromised by stress:

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

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

Steps you can take to help reduce stress
reduce stress

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

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

Some good news

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

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

In conclusion

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

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

Surveys conducted worldwide have revealed some disturbing facts.

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

A serious situation indeed!

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

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

 

 

 

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

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References.
www.mayoclinic.org/healthy-lifestyle/stress-management/in/stress/art-2004603
www.livestrong.com/article/22689-stress-affect-immune-system/
www.gostress.com/stress-facts/

Hummus so much more than a dip

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Do you plan or consider what you’re going to eat for the day?  Do you ever consider the role of functional foods? These are foods that have a beneficial nutritional role – whether it be to provide your body with essential nutrients, balance hormones or to help your liver with the detoxification process.  Of course, if food doesn’t look or taste good then you’ll struggle to find me eating it – it’s best when all 3 are delivered.

Hummus is a creamy Middle Eastern dip that I’d class as a superfood with all it’s health benefits and I hope it will be a staple in your home after reading this.

Why eat hummus?

The classic hummus recipes contains 6 ingredients: chickpeas, olive oil, garlic, lemon juice, sea salt, and tahini.Hummus contains the following nutrients: Protein, Fiber, Healthy Fat, Carbs, Vitamins – A, C, Vitamin B6, Folate and Minerals – Iron, Zinc, Calcium, Phosphorus and Manganese

The benefits of each ingredient:

  • Chickpeas are protein, fibre-rich legumes, a natural source of phytoestrogen, (which isn’t actually estrogen but does a good job of standing in for it) and a great choice if you’re looking to reduce your meat consumption. They’ll keep you feeling fuller for longer because of that combination of fiber and protein.

    Many Mediterranean nations experience great health, low heart disease and greater longevity. This may be due to the high fibre content – like chickpeas. Studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.

    Chickpeas have also been shown to have protective properties against cancer, while the fiber helps to keep waste moving out of the body quickly.

    It helps to balance blood sugar levels and decreases the chance of developing diabetes or insulin resistance.

    Diets rich in beans have been shown to help protect heart health partially due to their low score on the glycemic index. A high-fibre diet that includes legumes can help lower blood cholesterol levels, among other benefits, such as lowering heart disease risk, type 2 diabetes risk, and aiding in weight loss.

  • Tahini or sesame seeds contain lignin’s another natural source of phytoestrogens, loaded with fibre, and they’re also a great source of minerals.Sesame seeds are considered one of the ultimate reproductive foods in Ayurveda.as they enhance egg and sperm quality and quantity.
  • Olive oil is not cooked, and will therefore not be oxidised and hydrogenated.  Olive oil has been found to reduce inflammation in your body. Regularly consuming olive oil has been correlated with improving blood pressure levels, glucose metabolism, and reducing harmful cholesterol.
  • Raw garlic has a whole host of benefits including flavonoids, oligosaccharides, selenium, high levels of sulfur, and more. Garlic has been proven to help reduce your risk factors associated with heart disease, cancers and it acts as an anti-fungal, anti-oxidant, anti-inflammatory, and anti-viral.
  • Lemon juice is alkalising and helps reduce acidity common in most modern diets, it also helps to increase your immunity, boost digestion, and to help keep blood sugar levels stable.
  • Sea salt best from a good quality source i.e. Himalayan sea salt which contains 60 trace minerals that have numerous health benefits:

Hummus is an anti-inflammatory food:

  • Extracts from garlic have been shown to reduce inflammation and help fight wrinkles and aging.
  • Chick Peas reduce inflammation, blood clots and inflammation markers.
  • Olive oil and sesame seeds reduce inflammation and provide important antioxidants, both which play a part in maintaining heart health by keeping the structure of arteries and cell walls healthy. The role of inflamm-ageing in a previous post you can read it here.

    Classic Hummus Recipe


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

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

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

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

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

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Prevent osteoporosis and increase bone density

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Stop osteoporosis and strengthen your bones as you age – the 6 Do’s and Don’ts

This blog was inspired by my grandmother.

After my grandfather died my granny lived for many years on her own with her dog for company, doing everything for herself, well into her late 80’s. She really cherished her independence until the day she slipped and broke her hip, her life was never the same again. She had osteoporosis.

She was moved to an old age home so she could be taken care of. Her hip never really fully recovered and she struggled to walk properly again. She was kind of happy and cared for, but she’d lost her independence and she had to stay in the home for the rest of her life. Not an uncommon story, but I wanted to dedicate my article to her and to you, so you have essential knowledge about keeping your bones strong and healthy as you age.

When it comes to the health of your bones from the age of 35 your bone mass declines. Adopting the right strategies to prevent low bone density or osteoporosis needs to start before you get a diagnosis. In the article I’ve given you a few essentials to consider, that will help keep you strong and stable as you age.

Strong Bones – 6 Do’s and Don’ts!



The health of your bones is instrumental to your health and longevity. Bone formation peaks between the ages of 20 and 30. After the age of 35 you begin to lose bone mass unless you take action to prevent it!

We all seem to have it in our heads that we only need calcium to build healthy, strong bones. However there’s far more to the story to giving you fracture free strong bones, both now and down the road. There are other essentials components for better calcium absorption and stronger bones.

1. Physical activity – your bone is a dynamic living tissue that gets stronger when stressed and weaker when not used. So the best way to improve your bone mass is with weight-bearing exercise, strength training and improving your coordination and balance (with yoga or Tai Chi).

Weight-bearing exercise includes walking, running, dancing and stair climbing. Strength trainer-718x581ctraining (lights weights or using your own body weight) has been found to prevent falls—the most common cause of hip and wrist fractures— when you get older. Swimming and cycling are less effective for maintaining strong bones because they are not weight-bearing.

Try to get 30 minutes of moderate-intensity physical activity daily, including weight-bearing exercise, strength training (at least twice a week), and activities that improve balance to help prevent falls.

2. Calcium – You need 1,000 mg under the age of 50 and 1,200 mg over the age of 50.

700mg a day = eat a handful of almonds, an orange or a serving of broccoli. Other good sources include sardines and sesame seeds.

3. Key nutrients or co-factors are necessary to support the absorption of Calcium into your bones.

a) Vitamin D – is essential.  If you’ve not had much sunlight exposure you might be deficient. You can also get it from foods such as oily fish and egg yolks. About 400IU/day

b) The support of probiotics. A recent research study found women 48 and older who took a probiotic supplement for at least eight weeks improved their bone density by 36%, compared to those who didn’t take a probiotic.

c) Omega 3 – found in flax, oily fish and chia seeds increases the absorption of calcium plus omega 3 is anti-inflammatory. To much inflammation stimulates the bone dissolving cells (osteoclasts).

d) Vitamin K – is a fat-soluble vitamin found in broccoli, cauliflower and green leafy veg. It’s needed to make a protein that’s essential for your bone formation. A study found that those who consumed moderate or high amounts of vitamin K from vegetables had a 30% lower risk of hip fractures than women consuming little or none. Only 100-150mg per day is needed, 500mg of kale gives you your daily portion.

e) Magnesium intake regulates calcium absorption into the bones and approximately 50% of total body magnesium is found in your bone. Calcium and magnesium work together like 2 sides of a coin. If you consume a 1,000 mg of calcium per day, then you need at least 500-800 mg of magnesium.

4. Mediterranean diet – latest research shows your skeleton needs a wide range of nutrients to stay young, several studies have found that higher intakes of fruits and vegetables, particularly those rich in potassium, are associated with lower risk of fractures.

Eat a minimum of 7 servings of a variety of different coloured fruits or vegetables daily. Olive oil can raise your blood levels of osteocalcin a marker of strong bones. The antioxidant Lycopene found in tomato can help reduce fractures.

5. Another reason to eat your vegetables – is your diet acidic or alkaline? Calcium is stored in your skeleton and is used to neutralise acids in the body. 

Dr Susan Lanham-558985_570293236324447_1832435506_nNew, professor at the University of Surrey, completed an analysis of clinical trials of the alkaline diet and its potential benefits. ‘An alkaline diet would be beneficial to all women as it appears to help conserve calcium and benefits muscle, heart and bone function.’ 

Acid forming diets are rich in grains, proteins and diary will leach calcium from your bones, fruit & vegetables are classed as alkaline and reverse this process in your body.

6. What to drink? Try to reduce caffeine as it’s diuretic effects increases the amount of calcium you excrete for several hours after we drink it. 

Research also shows that caffeine may interfere with the absorption of Vitamin D. Since Vitamin D is necessary for the body’s absorption and use of calcium. 

Avoid fizzy drinks, they contain phosphoric acid which interferes with calcium absorption.

The good news for wine lovers – Oregon state University suggest a small glass of wine with dinner may be good for bones, but that’s in moderation of course go – overboard and it has the reverse effect.

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

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

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

5foods-loss-weight

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

 

HERE

 

Flax Seeds – Why You Should Use Daily

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A daily dose of Flax Seeds – provide you with Omega 3’s and help to balance your hormones

Why are flax seeds so good for everyone – in particular helping women balance their hormones?

Flax seeds are very high in lignans or phyto-oestrogens and bear a strong resemblance to the female hormone oestrogen in shape, structure, and some functionality. Phyto-eostrogens are plant compounds that have very mild oestrogenic effects that can be used to modulate the influence of the body’s excess oestrogenic hormones on body tissues. Phyto-oestrogens help with hormone imbalance and may help prevent many types of cancer, such as breast, colon and prostate cancer The flax seed plant contains a higher concentration of photo -oestrogen lignans than any other food.

Aside from the lignans flaxseds are loaded with the best source of vegetarian essential fatty acid Omega-3 (or ALA) essential to our health and wellbeing.  More than that, our bodies can’t produce these fatty acids on their own. So you have to get them as part of your diet.

Flaxseed contains a perfect balance of omega-3’s and omega-6’s which work to form the membranes of every cell in your body and play a vital role in the active tissues of your brain.

Flaxseeds can also improve the quality of your hair, nails, and skin, as well as helping you to lose weight or bulk up, and it lowers cholesterol, blood pressure and prevents arthritis and cancers.

Flax seed also really helps the digestive system creating an ease of bowel movement combatting constipation. One of the great benefits also is the help flaxseed can bring during the menopause.

What else do Flax seeds Help You With?
– Contain complete proteins  (it has all the essential amino acids your body needs)
– High in minerals like potassium, magnesium, iron and zinc and B vitamins
– Important role in the metabolism of fat
– Full of both soluble and insoluble fibre (you need both types),
– Flaxseeds contribute to an alkaline pH balance in the body

Research Backs Flax Benefits
Recent research indicates that flaxseed may have the ability to reduce blood pressure, lower level of harmful cholesterol, offer both estrogen-like and anti-estrogenic effects, and is being studied for its ability to protect against cancer.

Follow up studies show that just 2-3 tablespoons of flax daily can help up to 2/3rds of severely depressed women bounce back within eight weeks. Flax, says Udo Erasmus, PhD, has a mood boosting ingredient: docosahexaenoic acid (DHA) that is essential for the proper function of brain cells, yet up to 85% of women aren’t getting enough of it.

How to store flax seeds
The best way to keep a fresh supply of flaxseeds either ground or whole is to store them in an airtight container in the freezer and use them as you need them.Flax seeds

How to use flax seeds
For both hormone health and general health, it’s a good idea to have 1-2 tablespoons of ground flaxseeds a day, preferably added to other foods like breakfast cereals, soups, salads, yoghurt.

Here are some ideas:
1. Add to cereals, oats or porridge, topped with fruit and cinnamon
2. Sprinkle on salads, along with ground/whole pumpkin, sesame and sunflower seeds
3. Add to your soup (add at the very end, so that heat doesn’t destroy the essential fatty acids)
4. Sprinkle on baked peaches, custard, rice pudding or fruit and yoghurt just before serving
5. Add to fruit smoothies or green / vegetable smoothies

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

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

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

5foods-loss-weight

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

 

HERE

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.

Magnesium – Natural Tranquiliser

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Magnesium (Mg).

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

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

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

Why do you need Magnesium?

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

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

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

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

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

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

These are the Common Signs of Magnesium Deficiency

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

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

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

Why Are We So Magnesium Deficient?

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

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

Magnesium is also depleted by:

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

How do you get more Magnesium?

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

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

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

Foods that are exceptionally high in magnesium.

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

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

Hormonal Issues and The Link to Magnesium Deficiency

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

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


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

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

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

Magnesium in chocolate

Insulin resistance & PCOS (Polycystic Ovary Syndrome):

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

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

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

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

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

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

Thyroid Support: 

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

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

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

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

Magnesium for Fatigue

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

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

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

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

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

Magnesium for Stress Management 

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

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

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

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

Magnesium (Mg) as a Sleep Aid for Insomnia

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

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

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

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

Anti-Aging Potential of Magnesium

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

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

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

Magnesium for Muscles & Sports Performance

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

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

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

exercise your metabolism

When do you need to supplement?

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

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

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

Magnesium Supplements: Choosing One 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

HOW MUCH MAGNESIUM?

The recommended daily allowance is as follows:

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

Epsom Salt Baths

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

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

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

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

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

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

In summary

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

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

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

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

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

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

Naturopathic Women's Health Coach

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

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