Sue Hardman

Nourish + Rejuvenate

regenerate

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.

     

    Why it’s important to know about Inflammageing

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    🔥 Put Out The Fires To Defy Ageing & Aching

    Are you investing in the best version of yourself for your next decade? This is a question I’m asking myself right now, before I turn 60.

    It’s a decision we can all make about prioritising what is necessary for our version of self-care and embracing those steps needed to make those positive changes. 

    Making headlines in publications such as Newsweek and Time magazines, the term ‘silent or secret’ killer has highlighted the huge role that inflammation plays in almost all diseases.

    What is inflammation?

    It’s your body’s first defence against infection, and it’s a natural part of the body’s healing process but when it goes wrong, it can upset the delicate balance whether it's your nervous , digestive, respiratory or heart systems and your hormones.

    
It’s the difference between a campfire that’s meant to provide warmth on a chilly night and a forest fire that’s out of control, ravaging everything its path.



    Low-grade inflammation is rapidly becoming recognised as the root cause of cognitive decline, as well as other serious health problems. When inflammation is out of control, you age faster.

    Managing the fires of inflammation is one of the single most effective things you can do to slow down the biological clock and feel stronger as you age. 

    According to Jeffrey Bland, Ph.D., women's immune systems display heightened responsiveness to fluctuations in hormones such as oestrogen, progesterone, and testosterone. These hormonal changes significantly influence immune activation and inflammation. 

    Bland further explains that this heightened reactivity in a woman's immune system makes her potentially more susceptible to environmental factors that can trigger immune responses and subsequent inflammation. These factors may include toxins, chemicals, chronic infections, and injuries.

    Acute inflammation fades quickly while chronic inflammation can persist for weeks, months, or even years.

    Chronic inflammation is like having a silent, raging, forest fire inside your body with nothing to extinguish it.

    7 ways inflammation can damage your body:

    1. Memory loss and cognitive decline
    2. Increased cardiovascular risk
    3. Joint pain and loss of mobility
    4. Allergies and breathing discomfort
    5. Accelerated skin ageing and wrinkles
    6. Compromised digestive function
    7. Weight gain and loss of muscle tone

    Remember, even the smallest steps can lead to significant improvements in your overall well-being. So, let's embark on a transformative path together, and empower you so you can thrive! 

    Unravelling Chronic Inflammation: The Signs, Symptoms & Solutions

    Importantly, the presence of excess inflammation in the body isn't limited to those with diagnosed chronic conditions.

    Subtle symptoms can serve as indicators of underlying inflammation, even when individuals may not recognise it. 

    → These are all common signs of inflammation! ←

    • Irregular menstrual periods
    • Challenging menopausal transitions
    • Frequent headaches
    • Feelings of depression, mood swings, anxiety
    • Joint pain
    • Sleep disturbances
    • Skin rashes
    • Irritable bowel syndrome
    • Age-related muscle loss, clinically known as sarcopenia
    • Feeling tired all the time
    • Recurrent infections
    • Inflammation is the root causes of many disorders - PCOS, Hashimoto’s, diabetes, obesity, IBD, skin and other autoimmune conditions. 

    With acute inflammation (temporary due to injuries), body can repair itself quickly but when it gets chronic, that's when diseases occur.

    Medications can only alleviate symptoms BUT they are NOT a cure.

    This One Thing That Might Be the FUEL the Fire of Your Inflammation!

    Stress!! it has a profound impact on our immune system and inflammatory response. Whether it's acute or chronic, stress, triggers physiological changes that can contribute to increased inflammation in the body.

    How Stress Fuels Inflammation:

    Inflammation: Stress triggers the release of the stress hormones like cortisol and adrenaline, which, when persistent, can lead to chronic inflammation, making us more susceptible to infections and diseases.

    Gut-Brain Axis Disruption: Stress can disrupt the gut-brain axis, impacting our gut microbiota and leading to "leaky gut," triggering immune responses and fueling inflammation.

    Oxidative Stress: Chronic stress contributes to oxidative stress, this is an imbalance between free radicals and antioxidants that damages cells and tissues, promoting inflammation and chronic diseases.

    Unhealthy Lifestyle Choices: Stress can lead to unhealthy habits like overeating, consuming junk foods, smoking, and excessive alcohol intake, which further exacerbates inflammation and jeopardises our health.

    The Silver Lining: Taking Charge of Stress and Inflammation!

    So what can you do? 

    Nourish Your Body with an Anti-Inflammatory Diet: A diet rich in whole foods, antioxidants, and omega-3 fatty acids helps combat inflammation and supports a healthy immune system.

    Avoid these common inflammatory foods: Sugar, Gluten, Soy & Corn, Trans-fats,Dairy, Nightshades. This is very individual to each person.

    What you eat can either fuel the fire or cool it down.

    Engage in Regular Physical Activity: Exercise helps release endorphins, reducing stress and inflammation while promoting overall well-being.

    Suffering with any of the signs of inflammation? 

    Where are you at there moment?

    ➝ Option 1: Continue to do nothing.

    It's tempting to ignore the signs and hope they'll disappear on their own. But here's the truth: if you leave inflammation untreated it can impact your overall well-being and quality of life and it’s likely it’ll get worse. 

    ➝ Option 2: Treat yourself.

    Taking matters into your own hands is a brave and empowering step. You always have the option to educate yourself about inflammation and make positive lifestyle changes. With a DIY approach the symptoms get addressed but NOT the root cause, meaning the underlying issue is still there.

    Like taking antacids for heartburn but not addressing the underlying reason you have this.

    Or painkillers every time you get a headache and not understanding what’s causing your headache.

    ➝ Option  3: Get help.

    Sometimes, seeking professional guidance to tackle inflammation – look at the root cause, so you can get personalised treatment options.

    Get the help you need to navigate through the complexities of your condition and develop a targeted plan for your well-being.

    Take the First Step Towards Healing!

    Book a Discovery Call: If you resonate with any of these signs, let's embark on a journey together. Our discovery call is an opportunity to explore your unique health concerns and create a personalised plan to tackle inflammation head-on!

    Send me an email at sue@suehardman.com so we can set a time for discovery call to see whether I can help you. 

    Naturopathic Women's Health Coach

    Oxytocin – The ‘Love Hormone’ reverses stress & lowers blood pressure

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    We all know that our health is very dependent on what we eat and drink, however research also shows that we need to consider the impact of our emotions and how they affect our hormones, and therefore our health.

    You may have heard about oxytocin before, it’s the hormone that is released during birth and oxytocin’s nickname – “the love hormone” – is well earned: you release this ‘cuddle hormone’ when you hug someone, cuddle your pet, do a good deed, or share a meal.

    Dr David Hamilton has done a fascinating study reviewing the latest research into how kindness and compassion cause a contagious effect, from one person to the next.

    The research demonstrates that kindness, compassion and affection from someone else will send a rush of oxytocin through your bloodstream, a bit like eating a handful of blueberries.

    Even thinking about someone who loves us or someone we deeply care for, is enough to activate the release of oxytocin in the brain and that’s why it’s known as the feel good hormone.

    What else can oxytocin do for you and why would you want more?

    1. It immediately and directly lowers your blood pressure
    2. It reverses the effects of stress on your body.
    3. It increases a person’s friendliness and desire to connect – the idea that kindness is contagious.

    So share a little kindness and affection as it can go a long way – you’ll feel good and so does the other person, pass the good feelings and improve your own health.

    The effects of this natural love potion is amplified by oestrogen – one reason women tend to be more physically demonstrative than men (particularly during the high oestrogen days of the month when they’re ovulating) and are generally more affected by touch.

    Oestrogen tends to decline during and after menopause, make sure you take steps to ensure you continue to benefit from this life enhancing hormone. 

    If you’re hormones are all over the place perhaps these articles will help you.

    A bad case of PMS or is it Perimenopause?
    Part 2: Have You’re Hormones Suddenly Gone Crazy or Are You Perimenopausal?

    To help you get started on your journey to better health, you can start with one of the free resources on this page. If you’re looking for help with your digestion or gut, or if you need more energy then be sure to choose the  guide to Endless Energy

     All the resources on this page  are FREE for you to download.

    How & Why I Use Essential Oils

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    Why I Use Essential Oil Daily

    Essential oils are one of the hottest natural products out there right now and that’s because they’re a wonderful natural tool to have in your medicine chest, along with a high quality diet, exercise and stress management.

    We’ve been using essential oils in our home for several years, If you don’t know know how to use essential oils, don’t feel overwhelmed or intimidated by how to get started with essential oils. It’s really easy and a lot of fun!

    The potency of essential oils? 

    Did you know that one drop of peppermint oil is the equivalent of 28 glasses of peppermint tea!

    You might be inclined to think that more is better, this is definitely not the case when it comes to essential oils – start small and then add more if needed.

    There are many essential oils I use in my home all the time and so as not to overwhelm you, I’ll be sharing the oils one by one and on my blog.

    HERE ARE MY TOP 3 ESSENTIAL OILS

    Lavender – This is an oil that I use daily, especially to help with a restful sleep. You can spray it in your room or add a drop to your pillow. I also like to diffuse it in my bedroom. I’ve used it for my son when he is anxious and most nights I spray his room with lavender. 

    This was the first indication that I was going to love essential oils when I heard this story- “In 1910 French chemist and scholar René-Maurice Gattefossé discovered the virtues of the essential oil of lavender. Gattefossé badly burned his hand during an experiment in a perfumery plant and plunged his hand into the nearest tub of liquid, which just happened to be lavender essential oil. He was later amazed at how quickly his burn healed and with very little scarring. This started a fascination with essential oils and inspired him to experiment with them during the First World War on soldiers in the military hospitals.”  I was sold and ever since then I’v always had lavender in my home.

    Lavender has been used and cherished for centuries, the Egyptians and Romans used Lavender for bathing, relaxation, cooking, and as a perfume.

    Its calming and relaxing qualities, when taken internally, continue to be Lavender’s most notable attributes.

    Applied topically, Lavender is frequently used to reduce the appearance of skin imperfections.

    Add to bath water to soak away stress or apply to the temples and the back of the neck. Add a few drops of Lavender to pillows, bedding, or bottoms of feet to relax and prepare for a restful night’s sleep.

    Due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times.

    Uses

    • Soothes occasional skin irritations
    • Taken internally, Lavender reduces anxious feelings and promotes peaceful sleep. This must be be certified
    • Helps ease feelings of tension.
    • Add a few drops of Lavender to pillows, bedding, or bottoms of feet at bedtime.
    • Freshen your linen closet
    • Use in cooking to soften citrus flavors and add a flavorful twist to marinades, baked goods, and desserts. Add to a glass of water.

    Frankincense

    This is one of my favourite essential oils to use in my moisturising facial oil it helps hydrate and rejuvenate your skin. Add a drop or 2 to your face cream for smooth skin (amazing for fine lines). Rub over your forehead and back of neck for calming, on soles of feet for relaxing.

    It’s also a maximiser – that means that when applied under any other oil it maximises their benefit. It supports healthy cellular function (it is one of the most prized oils).

    Add Frankincense to your daily facial cleanser to help revitalise and beautify your skin or apply Frankincense and Fractionated Coconut Oil to freshly-shaven skin to reduce any possible skin irritation caused by the razor on your face or your legs.

    Frankincense promotes feelings of peace and overall wellness when used aromatically,

    Description

    Renowned as one of the most prized and precious essential oils, Frankincense has extraordinary health benefits.

    In addition to its notoriety in the New Testament, the Babylonians and Assyrians would burn Frankincense in religious ceremonies and the ancient Egyptians used Frankincense resin for everything from perfume to salves for soothing skin.

    This centuries-old knowledge contributes to the modern uses of Frankincense today. It’s soothing and beautifying properties are used to rejuvenate skin and help reduce the appearance of imperfections when applied topically.

    As the king of oils, Frankincense is known to support healthy cellular function when used internally*.

    When inhaled or diffused, Frankincense promotes feelings of peace, relaxation, satisfaction, and overall wellness.

    Uses
    • Apply topically to help reduce the appearance of skin imperfections.
    • Can be applied to the bottoms of feet to promote feelings of relaxation and to balance mood.
    • Take one to two drops in a veggie capsule to support healthy cellular function.*
    • Ingest to support healthy cellular function*
    • Aroma promotes feelings of relaxation
    • Helps reduce the appearance of skin imperfections when applied topically
    • Supports healthy immune, nervous, and digestive function when taken internally*

    Lemon Oil 

    For ease of use this oil is fantastic, I add a drop of the fresh, zingy lemon oil to my bottle of water. So easy. A drop in my water first thing in the morning to kick start my digestion and support my liver and to detox.

    I also add this to my home cleaning  products – has a fabulous fresh smell. No wonder most of the store bought products have lemon fragrance (artificial at best)

    Lemon is great for sticky spots and residue and giving your stainless steel a sparkle after rubbing a drop of lemon on it.

    Description

    Lemon has multiple benefits and uses. It’s a powerful cleaning agent that purifies the air and surfaces.

    When added to water, Lemon provides a refreshing and healthy boost throughout the day. Lemon is frequently added to food to enhance the flavor of desserts and main dishes. Taken internally, Lemon provides cleansing and digestive benefits and supports healthy respiratory function.

    When diffused, Lemon is very uplifting and energizing and has been shown to help improve mood.

    Uses
    • Add Lemon oil to a spray bottle of water to clean tables, countertops, and other surfaces. Lemon oil also makes a great furniture polish; simply add a few drops to olive oil to clean, protect, and shine wood finishes.
    • Use a cloth soaked in Lemon oil to preserve and protect your leather furniture and other leather surfaces or garments.
    • Lemon oil is a great remedy for the early stages of tarnish on silver and other metals.
    • Diffuse to create an uplifting environment.
    Primary Benefits
    • Cleanses and purifies the air and surfaces
    • Naturally cleanses the body and aids in digestion*
    • Supports healthy respiratory function*
    • Promotes a positive mood

    HOW TO MAKE ESSENTIAL OILS PART OF YOUR DAY

    Below are a few ways in which you can start using essential oils, and you’ll be surprised in how many areas of your life you are able to use youressential oils:

    1. Apply to the skin
    2. Simply inhale
    3. Steam inhalation
    4. Use an essential oil diffuser
    5. Use in a bath
    6. Aromatherapy massage
    7. Internal use (this is totally dependant on the quality of oil and is oil specific)

    As Western holistic care and naturopathic remedies continue to provide alternative solutions for people desiring to take charge of their own health care, it is important to have a firm understanding of essential oils.These oils are a popular alternative for those desiring more natural remedies to energy, immunity, mood, aches/pains, breathing issues, hormone balancing, beauty, anxiety, sleep, allergies.

    Essential oils can be an amazing health care solutions for many people, it is important to know what you’re doing before you start using them.

    So, are you ready to harness the power of the world’s most proven therapeutic compounds? Are you ready to learn which oils to use in your essential oil diffuser or in other ways?

    Explore the many essential oils benefits and uses, and open your mind to a whole new way of preventing and reversing health conditions that you’ve been battling for years. 

    *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

    Vitamin C Essential For Younger Looking Skin

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    If you’re spend a fair amount of money on anti-ageing skin care hoping to prevent sagging skin, fine lines or age spots, it may all be for nought if you’re not getting this essential nutrient.

    What accelerates the ageing of your skin?

    When your skin is exposed to sunlight, it reduces critical vitamins as well as causing damage to the skin, along with environmental pollutants and smoking. 

    Dermatologist, Karen E. Burke, MD, of New York, says “Even minimal UV [ultraviolet] exposure can decrease the vitamin C levels in the skin by up to 30 percent, while exposure from the ozone of city pollution can decrease the level by 55 percent.” (It is important however, to get a limited amount of unprotected time in the sun, which is necessary for the production of vitamin D in your body.)

    More About Vitamin C

    Signs of this Vitamin C Deficiency might include:

    • Skin deterioration, fine lines and wrinkles
    • Rough, dry, scaly skin
    • Increased infections, frequent illness
    • Anaemia, debility, fatigue,
    • Swelling and bleeding gums and loss of teeth.
    • Depression and other mood imbalances.
    • Joint pain and inflammation
    • Dry, brittle hair and nails
    • Easy bruising and slow wound healing
    • Frequent nosebleeds

    Why might you be deficient in this Vitamin?

    • You might be following the RDA guidelines which research has shown to be way, way on the low side.
    • You’re not eating enough of the right foods, your body doesn’t make this vitamin so you have to get it from the food you eat or take a supplement.
    • If you’re a smoke, drink alcohol, consume sugar or deal with a lot of stress on an ongoing basis, you should be especially vigilant about avoiding this vitamin deficiency

    It’s estimated that up to 33% of people are deficient in this Vitamin and 20% very deficient.

    Evidence for the importance of vitamin C has been around since the 1960’s, when Linus Pauling won the Nobel Peace prize for his research on the benefits of taking Vitamin C.

    In more recent studies, Vitamin C has been proven to be an antioxidant that can help to shield the body from free radicals and hence its importance as an anti-ageing vitamin.

    Why is Vitamin C Essential for Preventing and Repairing Damaged Skin

    Vitamin C is essential in the development of your skin’s collagen, connective tissues and your skin’s cellular glue that gives your skin strength, firmness and elasticity. As you age your body makes less and less which is why you slowly get sagging skin, fine lines, wrinkles and age spots.

    Vitamin C helps your body to increase your collagen levels and improve the firmness of your skin.

    It’s also a powerful antioxidant, and it ‘fights’ the damaging effects of free radicals in your skin, repairing damage that causes ageing and wrinkles. Studies have shown that Vitamin C helps in repairing damaged skin from injuries, exposure to pollutants, toxins and natural ageing.

    Research also suggests that it may lessen the severity of sunburn due UV-B sun exposure and help prevent the consequences of long-term exposure to the sun.

    It’s also important for so so much more…..

    Vitamin C is important for:
    – ensuring a healthy heart.     Epidemiological studies indicate people with the highest blood levels and intakes of vitamin C have as much as a 50% reduced risk of developing or dying from cardiovascular diseases. Men with the lowest blood levels of vitamin C have a 2.4-fold greater risk of having a stroke compared with those having the highest levels of vitamin C. (Lancet. 2001 Mar 3;357(9257):657-63, Int J Vitam Nutr Res. 2011 Jul;81(4):211-7.)
    – improving lung function (High intakes of vitamin C are associated with improved lung function and a delay in the deterioration that could lead to chronic obstructive pulmonary disease.)
    – a stronger & more robust immune system, you may be deficient if you’re more susceptible to colds and minor ailments.
    – improving healing time of wounds
    – for helping your up take of and use iron, very essential in female health.
    – preventing osteoporosis (Bones require a strong matrix of collagen proteins to maintain structural integrity and proper mineralisation. poor vitamin C linked to bone loss.  vitamin C supplementation prevents post-menopausal bone loss by stimulating new bone formation.)

    – Vitamin C helps with the production of Glutathione – the MASTER antioxidant!

    Glutathione is the master antioxidant so you want lots of this in your body, it’s a powerful cell-protector, age-defyer and disease-preventer.

    Glutathione lives in every, single, cell of your body. It repairs, protects and sends out signals to trigger a healing response wherever there is oxidative damage. Vitamin C helps your body’s produce glutathione.

    – Essential in the production of the hormone progesterone, if you have any hormonal issues, infertility, sleep issues, tender breast and imbalances, your progesterone levels may be low.

    – when you’re in a stressful situation or have adrenal fatigue your Vitamin C is used up rapidly by the adrenal glands to make stress hormones ( e.g cortisol) and the stores are depleted rapidly. 

    Where do you get Vitamin C (and citrus is not the only way!)

    So, what is Vitamin C or Ascorbic acid?  It’s a water-soluble vitamin, it can easily dissolve in water and is excreted from your body through urine, it can’t be stored, so you need to top it up every day.

    Vitamin C rich foods

    Your bodies can’t produce vitamin C so it has to be obtained from the food you. Although citrus is usually associated with Vitamin C – strawberries actually have far more vitamin C than citrus. Blueberries score even higher for vitamin C content but winning outright are acai berries. Be sure to eat lots of these colourful vegetables – peppers, guava, kale, brussel sprouts, broccoli, strawberries, grapefruit, kiwi fruit, spinach, cabbage, watercress and rocket.

    Even though you may love fresh leafy vegetables and fruit – you may have trouble getting the levels you need simply from food alone.

    Adding a supplement can help you maintain the correct levels.

    Supplementing with Vitamin C:
    – It’s absorption is improved when taken in conjunction with flavonoids. Either choose a supplement with added flavonoids or eat plenty of highly colored fruit and vegetables.

    – the official recommended daily amount (60mg in the US) is well under the minimum amount of vitamin C that is now known to be beneficial. Research shows us that much larger doses of vitamin C are safe and have added health benefits. I recommend a daily vitamin C intake from to 1-2gm’s daily, and higher doses when ill.

    – you can’t take too much, because it’s water soluble and your body will eliminate the excess. 

    – Take a good quality supplement that is in one of these forms: – calcium ascorbate, sodium ascorbate, ascorbyl palmitate, which are non- acidic.

    When using a superior delivery format called Liposomal Vitamin C it can be more easily absorbed by your body,

    Liposomal Vitamin C encapsulates the C molecules in liposomes made from Essential Phospholipids, which protect the vitamin C from destruction in the digestive system. Within minutes of taking Liposomal Vitamin C, liposomes filled with vitamin C are transported directly into your bloodstream, and into your cells.

    This liposome-encapsulated form of vitamin C is the first choice of people who really understand bioavailability and the importance of high-dose vitamin C. Other forms of vitamin C succumb to absorption barriers that vastly limit the level of vitamin C that can enter the bloodstream. Nordens Liposomal Vitamin C crashes through these barriers to get high potency vitamin C where you need it most, your cells.

    liposomal vitamin C is encapsulated and easier on the stomach, with none of the harsh acidity that regular high dose vitamin C supplements exhibit.

    If you’d like to order you can purchase them directly from me – send me am email sue@suehardman.com

    Ultimate Liposomal Vitamin C 380ml – R380.00 ( excludes shipping)

    So, if you want optimum health, age well, look younger and feel fantastic and have great looking skin do add a high level vitamin C supplement to your daily anti-ageing regimen.

    We may not be able to completely stop the process of ageing – however we can definitely age as gracefully as possible.

     

    I’d Like to invite you to make use of my offer of a FREE mini CONSULT, please click HERE and to book your appointment. please feel free to share if you have friends or family who might need help.

    I’d love to chat on the phone/skype if you’re looking for more support managing your fatigue, low energy, hormonal imbalances and skin issues.

    I so enjoy talking to women and helping them with their health.

    12 Strategies To Improve Sleep Naturally

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    Sleep Glorious Sleep Nothing Quite Like It

    Sleep deprivation – it’s a little like Chinese water torture as far as I’m concerned.

    I simply can’t function when I haven’t had enough sleep. So that’s the truth.

    What works for me in order to have a good night’s sleep, is to include certain foods, avoid others, exercise, manage my stress levels, avoid screen time at night and follow a few essentials in my night time routine – altogether these ensure (most nights) that I get the refreshing sleep my body craves.

    What about you? 

    Once we were warriors. Now we’re worriers – anxious and stressed we can’t sleep.

    You’re BUSY. This leads to stress and anxious feelings. A small amount of stress can be beneficial in limited quantities, but we’re talking about too much stress, which can have some detrimental effects on your health and well-being.

    Stress causes hormones to be released, signalling to the body that you’re in immediate danger. It kick-starts a fight-or-flight response and boosts blood flow to your extremities to get you moving away from the ‘danger’.

    Long-term stress causes an overload of stress hormones on your system. This can lower your immunity, lead to anxiety, cause digestive issues, increase your risk of heart disease, and of course contribute to sleep problems.

    The body is simply not equipped to deal with prolonged periods of stress, so helping yourself to find the calm may be the missing piece to your health and wellness puzzle.

    Even something as simple as taking deep, cleansing breaths from the diaphragm several times a day can help the body to recognize it is no longer in danger.

    Research by the British Sleep Council found that 47 per cent of people find it difficult to get to sleep because of stress – and women are bigger worriers than men.

    A third of American “undersleep,” according to the Centers for Disease Control (CDC) report. That probably means millions are walking around (and driving) tired, it’s a wonder we are not all asleep at our desks.

    Why is this a problem?

    According to the 2014 CDC report:
    Sleeping less than 7 hours per night is associated with increased risk for obesity, diabetes, high blood pressure, coronary heart disease, stroke, frequent mental distress, and all-cause mortality…Insufficient sleep impairs cognitive performance, which can increase the likelihood of motor vehicle and other transportation accidents, industrial accidents, medical errors, and loss of work productivity that could affect the wider community.

    Stress. Overwhelm. Feeling frazzled. Do any of these words describe how you feel?

    Sleep Better – Live Better

    Adequate sleep depends on certain lifestyle choices, as well as having the correct levels of these hormones – cortisol, melatonin, oestrogen, progesterone, thyroid, and insulin.

    The importance of a good nights sleep

    Getting enough sleep is as important for your body as eating right, exercising, and practicing good dental hygiene.

    If you are having trouble sleeping, you aren’t alone – about one-third of adults experience insomnia occasionally. If you suffer with any sort of sleep deprivation or broken sleep it can have quite serious effects on your health for example:

    • It’s the body’s time to recuperate – lack of sleep prematurely ages you, as your body produces less growth hormone that helps you look and feel younger.
    • It can really weaken your immune system
    • With poor sleep you’re body produces less melatonin which has cancer fighting abilities, research has shown in laboratory animals with severe sleep problems tumours grow much faster
    • It affects your metabolism making you feel hungry even if you’ve already eaten, which leads to weight gain.  higher production of ghrelin (the “hunger hormone”), and too little leptin (the hormone that suppresses appetite, making you feel full), and you’re more likely to make poorer food choices, and eat more calories.
    • Seriously impairs your memory and concentration, sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
    • Impair your performance on physical or mental tasks, and decrease your problem solving ability
    • It is also linked to heart disease, stomach ulcers, constipation, depression

    Six to eight hours per night seems to be the optimal amount of sleep for most adults, the most rejuvenating sleep is obtained in the hours before midnight – try going to bed at 10pm

     

    The natural way to better sleep

    Sleep Hygiene

    In summary here are some very effective tools you can use to help you manage your sleep issues:-

    1. Try to go to bed at the same time every night. ‘Create a night-time routine with a few rituals to help your body, mind and nervous system relax.

    2. Start with a relaxing Epsom salt bath with a few drops of real-lavender essential oil and spray your pillow with the lavender oil.

    3. When you get into bed, try a few drops of Bach Rescue Remedy and take a good magnesium/calcium supplement combination. When you lie down and close your eyes have a calming place you take yourself to – visualise this and relax into this setting.

    4. Get plenty of exercise during the day. The more energy you expend during the day, the sleepier you will feel at bedtime

    5. Avoid large meals late in the evening.

    6. Learn and practice a relaxation technique regularly: Breathing exercises, meditation and yoga are good examples.

    7. Don’t obsess about not sleeping.

    9. Foods – Tryptophan is an amino acid that helps to produce the hormones serotonin and melatonin, important for regulating sleep.. Foods rich in tryptophan: sesame seeds, fish, oats, turkey, lentils, eggs, bananas, gras-fed before lamb and beans.

    10. There are also a number of herbs – Ashwaganda, Hops, Valerian, Passiflora, Verbena and Wild Lettuce – that have been used very successfully for sleep disorders Valerian sleepand to help improve your quality of sleep. Try them individually first and then perhaps in combinations; they’re available in most supermarkets or pharmacies. Try sleep pillows made of equal parts of hops, lavender, and chamomile and bath salts containing relaxing essential oils both help promote sleep.

    11. While breaking bad habits are difficult, making lifestyle changes such as not having any caffeine after 1pm and avoiding back-lit technology (ipad, iphone, PC) after 8pm can have long term benefits for your health and your sleep. This blue light inhibits your production of melatonin, the hormone that tells your body and brain to feel sleepy and go to bed.

    12. Bringing stillness to your mind – Meditation, stretching, Pilates and yoga all have their benefits in helping our bodies and minds relax, and can help prepare us for a better night’s sleep. Taking time out to relax helps to still the mind.

    Most of us are over-stimulated and spend more time in fight or flight response than we should. Balancing the nervous system helps counter the stresses of our lives and environment.

    Why see a qualified Herbalist? They can help you identify and address any underlying issues that could be causing your lack of sleep, and they are also able to use a wider spectrum of supplements and herbs (not available over-the-counter) to help you get that very essential sleep you are missing.

    Sleep & Your Liver

    You’re sleep, liver and detoxification pathways are also connected. What is the connection between sleep and the liver? Waking up at the same time every night between 1am and 3am, is your body’s way of communicating and is known as “liver time” in TCM (Traditional Chinese Medicine).

    Each organ has a time of the day/night where it does it’s thing. Your liver is one of the hardest working organs in the body and it works during this time of the night. For the liver to function optimally, remove any congestion and detoxify you’re going to have to ensure it gets the essential nutrients for both phase 1 and phase 2 detoxification paths.

    As we become more aware that the subtle hints from our bodies actually mean something, our body’s clues can be very helpful and insightful to us.

    Your liver is always working to detoxify the body, if you’re eating food with the essential nutrients you can optimise your liver function.

    There are many ways you can support the liver and your sleep habits. Detoxing occurs naturally, every night when you sleep.

    The 14 Day Easy Detox program incorporates some of these tips so that your liver can detoxify while giving your body the support it needs for a good night’s rest:

    • Drinking lemon water in the morning
    • Reducing toxins that overload your system
    • Choose foods from the brassica family (broccoli, cauliflower, brussels sprouts) for their liver supporting properties
    • Eat enough protein to support detoxification
    • Avoid stimulants such as caffeine, sugar and alcohol.
    • Make time for you, and what you enjoy doing.

    Getting enough sleep is the single best thing you can do to stay younger!

    Like anything we usually know what we ‘should’ do however it’s often harder to put these changes or new habits into practice without some kind of support. 

    If you’re looking for a gentle and effective way, that you can start to reset your health, make better food choices, improve your sleep, ditch your sugar addiction, eat clean and create a life where you’re flourishing.

    I’d like to invite you to join us on the 14 day Easy Detox program all the details...HERE 

    You’ll get 30+ recipes, shopping lists and so much more. There will be daily support all to help you get the most out of this program.

    I want to support you so that you feel less bloated and tired. Lose weight, focus on removing refined sugar and junk food.

    So if you want to do your body good – boost your immune system, look after your digestion, support your metabolism, lose weight then this EASY DETOX is the place to start.

    And once you’re healthy on the inside then, your ‘outside’ starts to shift too 🙂

    You can join us and get access to my 14 Day Love Your Body EASY DETOX Program PLUS I have an early bird special offer, meaning you save 60% from the usual price and get the tools you need to change your health for a lifetime.

    Early bird offer ends on 6TH OCTOBER, and SAVE 60%.
     
    So are you ready to FLOURISH? We start 16th October 2017.
     
    Click here to find out more!

    You can join us and get access to my 14 Day Love Your Body EASY DETOX Program PLUS I have an early bird special offer, meaning you save 60% from the usual price and get the tools you need to change your health for a lifetime.

    Early bird offer ends on 6TH OCTOBER.
     
    So are you ready to FLOURISH? We start 16th October.

    Lack of sleep can ruin a lot of things, in addition to the long term effect it can have on your health.

    If you’re tired of feeling groggy, exhausted and not having enough energy to do those things you love, then please make use of may FREE call to chat about your options – please get in touch at sue@suehardman.com

     

     If you’d like more Vitality, Energy and Get Up and Go then this is a good place to start.  This FREE EBOOK will get you started with 10 Ways to Live A MORE Dynamic Life – Click HERE and to get your copy now!