Sue Hardman

Nourish + Rejuvenate

menopause

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.

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.

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

 

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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

 

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.

Recipe
Go here

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Hormone Balancer Extraordinaire – Vitex Agnus Castus



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Strategy #2: Which Supplements?

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

Strategy #3: Herbal Medicines

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

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

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

The most commonly herbs used for perimenopause include:-

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

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

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

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

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

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

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