Sue Hardman

Nourish + Rejuvenate

thyroid

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 [email protected]

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 - [email protected]

Thyroid issues? You can’t lose weight tired all the time

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Thyroid issues are more and more prevalent. When clients say they feel exhausted, a bit depressed, have gained weight, have no motivation, poor digestion, weird hormones and no sex drive, then it may be that their thyroid is causing the problem.

Unfortunately when women tell their doctor they have these issues, they’re often given anti-depressants when a large proportion may actually have thyroid issues.

Your thyroid function can be either under or over active. An under active – hypothyroidism, means your body isn’t producing enough of the thyroid hormones it needs to run therefore your entire body is running too slowly and with an over active -hyperthyroidism, means your body is working far too hard!

I’ve had my own thyroid problems after my son was born. I lost a lot of weight quite quickly, I thought I was the lucky one and was relieved that I didn’t have to worry to much about losing the baby weight. It was a bit more complicated than that, my heart began racing, I felt dizzy and light headed – a whole lot more serious and a little scary.

I do remember at various times in my life having had a slightly swollen neck which may have been an indication that I had this tendency to being hyper. I think the stress of a C-section, new born etc. may have sent my thyroid into overdrive and I was diagnosed with post-natal hyperthyroidism.

Untreated it can lead to Graves disease. Fortunately, I was able to correct the hyperthyroidism using a combination of non-medical natural tools, and managed to avoid any medication.

Your thyroid gland is a butterfly shaped gland in your neck, and it’s estimated that 20-50% of the population has issues with their thyroid, 60% of people with thyroid issues are unaware of it.

There is a group of women who are unaware that they have what is known as sub-clinical hypothyroidism (where there are elevated TSH levels, but normal T4 levels, possibly with symptoms) this has been found in approximately 4% to 8% of the general population but in approximately 15% to 18% of women over 60 years of age.

Thyroid’s Function & Hormones

Your thyroid produces hormones that affect almost every cell in your body and it works as your thermostat, regulating temperature, it regulates hunger, extracts vitamins and produces energy from food. It produces hormones (chemical messengers) to manage this – mainly T4 and T3.

The pituitary gland in the brain initiates the hormone messenger, TSH which is the messenger to get the thyroid going. 

The thyroid makes thyroid hormones, T3 and T4.

TSH, which is made by the pituitary gland in the brain, regulates thyroid hormone production. T3 being the most active and ‘useful’ in the body.

10 Signs of an Underactive Thyroid:

1. Fatigue after sleeping 8 hours a night or needing to take a nap daily

2. Weight gain or inability to lose weight

3. Mood swings, anxiety, or depression

4. Hormone imbalances – PMS, irregular periods, infertility, and low sex drive

5. Muscle pain, joint pain, carpal tunnel syndrome, or tendonitis

6. Cold hands & feet, feeling cold when others are not, or having a low body temperature

7. Dry or cracking skin, brittle nails and excessive hair loss 8. Constipation

9. Brain fog, poor concentration, or poor memory

10.Neck swelling, snoring, or hoarse voice

9 Signs of Overactive Thyroid:

1. Nervousness, anxiety and irritability

2. Mood swings

3. Difficulty sleeping

4. Persistent tiredness

5. Heat sensitivity

6. Swelling in your neck might be an enlarged thyroid (goitre)

7. Unusually fast heart rate (palpitations)

8. Twitching or trembling

9. Unexplained Weight loss

How do you know if your thyroid is a problem?

You really do need to look at some thorough testing.  It does very much really depend on the knowledge and awareness of your doctor. They generally only test for Thyroid Stimulating Hormone (TSH) and sometimes, the T4 hormone.

To thoroughly check your thyroid you need to have TSH, T4, and T3, reverse T3, vitamin D and your antibodies tested.

Thyroid function is something that can come up quite often with clients.  Knowledge from correct testing will provide you with the best information when it comes to choosing how to manage your thyroid – so do get as much information as you can from doing the correct tests. (Please note the thyroid issues are complicated so I’m trying not to over complicate and keep things simple) 

Thyroid disease and the Autoimmune Component

The body can also produce antibodies that attack the thyroid and stop it doing its job. This is known as an auto-immune condition, when the body attacks itself. Dr. Isabelle Wentz suggests that 95% hypothyroidism probably has an auto immune component – Hashimotos.

Hashimoto’s is when your body produces antibodies that attack the thyroid and impair its function. This is easily missed, as testing often shows your thyroid is producing hormones correctly but miss the fact that it’s correct function is being impaired by antibodies.

Thyroid issues do run in families, so you are more likely to suffer from some kind of thyroid disease if family members struggle with them.

There are some things you can do:-

  • Fight for thorough testing – either via an endocrinologist, or practitioner that can get access to a full thyroid panel, get a referral or go privately. I can support you to ensure you are getting the help you need
  • Consume nutrients for good thyroid health, like iodine, protein, selenium, zinc, iron, vitamin D, vitamin A, omega-3 fatty acids, and a variety of B vitamins.
  • Clean up your diet. Avoid inflammatory foods, like sugar, gluten or dairy to support the health of your thyroid.
  • Avoid high amounts of stress, nutrient depletion (selenium and iodine) as the conversion of T3 can be impaired and you can end up with to much of reverse T3
  • Take a high quality multivitamin with Iodine, Zinc, Selenium, Iron, Vitamin D, and B vitamins.
  • Find ways of managing your stress and support your adrenal glands. Your adrenals and thyroid work closely together. Support your adrenal glands to cope better with stress – walking, gentle yoga and adaptogenic herbs,
  • Get at least 8 hours sleep a night.
  • Heal your gut. It’s critical to good health.
  • Get support. Find someone to support you with what you eat to get you back on track!

Be sure to get educated, get tested and ask for the print outs of your blood test result from your doctor. If you want more help with getting tested, addressing your nutrient deficiencies, ditching sugar and gluten, thenI can help. Please get in touch [email protected]

 

You can also join my newsletter and get a recipe guide to help get your started with eating healthy and supporting your gut and digestive system. For better health we always start with your gut.

 

 

Is it time to love your gut? 

After all, good health all starts in your gut!

The simple 5 Step To Heal Your Gut Guide includes a 3 day easy to follow meal plan designed to give your digestive system a break.

Your FREE Guide  “Heal Your Gut” includes:

  • +15 amazingly delicious recipes (including dessert….chocolate mousse)
  • A simple 5-step approach to a healthy digestion so you can reduce belly bloat, lose weight and reduce inflammation

Top 10 Foods & Herbs To Balance Your Hormones

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1. The Adrenals: 

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

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

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

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

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

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

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

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

2. The Liver

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

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

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

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

3. The Digestive System:

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

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

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

4. The Thyroid:

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

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

5. The Intestinal System and the Microflora:

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

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

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

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

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

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

TOP 10 FOODS & HERBS TO BALANCE HORMONES 

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

1. MACA

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

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

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

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

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

2. Schizandra

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

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

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

3. Essential Fatty Acids – Chia & Hemp Seeds

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

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

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

4. Cruciferous Vegetables

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

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

5. Apples & Grapefruit

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

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

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

6. Jerusalem artichoke

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

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

7. Garlic & Onions

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

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

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

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

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

Coconut oil contains antifungal caprylic acid and antibacterial lauric acid.

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

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

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

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

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

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

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

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

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

10. Culinary Herbs

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

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

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

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

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

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

DOES NOT MEAN THESE SYMPTOMS ARE NORMAL!

You are invited to uplevel your health and your lifestyle.

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

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

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

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

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

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

I can help YOU! 

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

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

I can help YOU! 

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

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

I can help YOU! 

Call +27 (0)72 7903125
or Email [email protected]

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

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

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

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

Send me an email [email protected] and we’ll get started.

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

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

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

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

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

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

Gluten Could It Be Affecting Your Health

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symptoms of gluten sensitivity Is the Gluten Free Diet Just a Fad?

What is Gluten?

It’s a sticky protein found in rye, barley, and wheat kernels. Gluten (from Latin, “glue”) is a protein and it gives bread its airy and fluffy texture and dough its sticky texture. It’s used as a stabilising agent in many processed foods, such as salad dressings, soy sauce and mayonnaise. It’s in almost everything from beauty products to packaged foods to medications and supplements.

The prevalence of wheat products, especially processed and refined varieties, have led to a greater percentage of the population developing an intolerance or an allergy to gluten.

We’re no longer eating the wheat that our parents ate. In order to have hardier wheat that can survive drought, insects and grow faster, the wheat has been hybridised.

It’s estimated that 5 percent of the proteins found in hybridised wheat are new proteins that were not found in the original wheat plants. These “new proteins” are part of the problem that has lead to increased systemic inflammation, widespread gluten intolerance and higher rates of celiac.

In our modern world with the convenience of bread and fast food, we’re eating much more wheat than our ancestors ever did.

Why Would You Avoid It?

There are many reasons, for those with celiac disease, an autoimmune disorder it affects the small intestine lining and can lead to severe malnutrition and digestive problems, consuming too much gluten can damage or irritate their bowels. People diagnosed with celiac disease must be very careful to limit or completely remove gluten from their diets.

Gluten intolerance is now 30 times more prevalent than celiac disease and affects 1 in 7 people, who tested negative for celiac disease.

People of European are more likely to have gluten intolerance or celiac disease in their families.

How does gluten affect your gut and cause intestinal permeability or leaky gut?

Regulating your intestinal permeability is one of the basic functions of the cells that line your intestinal wall. In people sensitive to gluten it can cause the gut cells to release zonulin, a protein that can break apart the tight junctions holding your intestines together.

When your meal reaches your gut, an enzyme (tTG) is produced in your intestinal wall that breaks down the gluten into its protein building blocks, gliadin and glutenin.

As these proteins make their way through your gut, the immune system in your gut, reviews them for potentially harmful substances. In people who have no issues with gluten, the proteins are absorbed.

In those with gluten sensitivity, the gut identifies gliadin as a dangerous substance and produces antibodies to attack it. In celiacs, these antibodies don’t just attack the gliadin, they attack the enzyme (tTG)  as well, which is what originally broke down the gluten into its two parts.

Once these tight junctions in the digestive system get broken apart, it becomes a leaky gut. This then allows toxins, microbes, undigested food particles and antibodies to escape from your intestines and travel throughout your body via your bloodstream. The antibodies that escape are the ones that your body produced to attack the gliadin in the first place.

It’s these antibodies that can end up attacking other organs and systems, from the skin to the thyroid to the brain. This is why gluten intolerance is now being linked to autoimmune conditions and why those with celiac disease are at risk of developing a second autoimmune disease.

Symptoms of gluten intolerance include:-

  • Low immunity – Consistently runny nose and sneezing
  • Skin – eczema, acne, psoriasis, hives
  • Digestive disorders – IBS symptoms diarrhoea, abdominal bloating, sluggish bowel movements
  • Headaches
  • Difficulty losing weight or unexplained weightloss
  • Joint pain
  • Extreme fatigue
  • Hormonal imbalance – irregular menstrual cycles, weight gain or loss, hot flashes, low energy levels, erratic sleep
  • Anxiety, low mood and depression
  • ADHD
  • Brain fog
  • Autoimmune disease – Rheumatoid Arthritis, Vitiligo, Type 1 diabetes, Crohn’s dx, Multiple Sclerosis

If you’re already experiencing these types of symptoms, first consult a health professional rather than diagnosing yourself.

The bottom line is that gluten sensitivity can affect processes in the body beyond the digestive tract, wrecking havoc on your skin (our largest organ!), joints, bones, mouth, endocrine system and more.

Your myriad of symptoms that don’t make sense to the doctor may mean that they’ve no clue that you’re reporting back to them the signs of gluten sensitivity.

There are long standing beliefs that consuming gluten can also aggravate some existing autoimmune system diseases that you may already be experiencing. This includes multiple sclerosis, eczema, Crohn’s disease, and a lot more.

It doesn’t necessarily mean that consuming gluten is the root cause of the disease: rather, it exacerbates these existing conditions, contributing to flare-ups.

There is also evidence that consuming gluten can add to overall body inflammation that leads to other side effects, such as joint pain, depression, and fatigue.

Thyroid – Hashimoto’s & Graves Disease

There’s just no question that many people that have Hashimoto’s and hypothyroidism have gluten sensitivity. For some patients, it’s life-changing when they go gluten-free.”  Dr. Datis Kharraziac.

The health of someone with non-celiac gluten sensitivity can improve significantly when it is eliminated; for example a woman who struggled in vain for nearly a decade to lose weight, lost 40 pounds easily when she cut gluten from her diet. This of course does not mean that if you give up gluten you’ll automatically lose weight.

So, What Does it Really Mean to be Gluten Free?

Being gluten free means eliminating gluten foods or products from your diet. Following any type of diet is challenging but adhering to this diet can be even more difficult. But with patience, time, and some creativity, you can find ways to effectively substitute gluten free products and still enjoy the taste of your food.

Being Gluten Free Is Not Just About Giving Up Pasta and Bread

Experts also recommend paying close attention to your fiber intake; a diet loaded with vegetables, fruits, quinoa, and many other non-gluten grains should do the trick. Individuals are also advised to take multivitamins to ensure that they are getting sufficient vitamin D.

These days, more and more food manufacturers are providing gluten-free alternatives of their products, from bagels up to pasta. However, the prevalence has led to a lot of misconceptions. The term “gluten free” is widely linked with being healthy, but often in the sense of a dieting fad. Not everyone stops to think about what gluten free really means and why individuals should or should not eat certain foods.

Many foods are naturally gluten-free, such as nuts, vegetables, fruits, fresh meats, and some dairy products. To be gluten free means avoiding bread, desserts, pasta, cereal, beer, and many other foods on an extensive list.

Can Anyone Really Go Gluten-Free? 

There is really no serious danger in eliminating gluten. However, if you are eliminating a particular ingredient, take some precaution and be careful in replacing this ingredient. Experts recommend sticking to foods that are naturally gluten-free like vegetables, fruits, lean proteins, and dairy. However, double check labels for sugar and sodium content.

Do You Need to Give Up Eating Cereal, Bread, and Pasta?

Definitely not! Fortunately, there is a wide range of products available these days that are good and delicious substitutes for gluten-based products. Although these products were once only found in specialty health food stores, most of these products have now gone mainstreams and can be found in most grocery stores. Although these products may differ in texture, taste, and consistency, you will no doubt be able to find some that suit your taste buds.

Gluten shows up in unexpected places, like in foods containing soy sauce, which often contains hidden traces of wheat. Gluten is also found in potato chips, hot dogs, candy bars, lunch meats, prepared eggs, and salad dressings. Since the lists of ingredients do not usually include the term “gluten,” it can be tricky to spot unless package specifically indicates that it is gluten free.

You want to avoid things that say, “malt flavor” or “malt extract.” Experts have also found gluten in rye, barley, wheat, and brewer’s yeast. Even if these foods are labeled with “gluten free,” they might contain gluten due to cross contamination.

Avoid self-diagnosis; if you believe that gluten is the cause of your health issues. If you’re following the advice of a doctor for any type of gluten-sensitive disorder, then you should also consult a health care practitioner to help you plan your meals.

 The Challenge

Eating out is very tricky because you generally don’t have any idea about the ingredients of your dish. But, it is easy—and becoming more common—to ask your server to find out if any barley, wheat, or rye has been used in your requested dish. Another challenge is learning more about food additives that contain gluten or wheat such as couscous, food starch, brewer’s yeast, and spelt bran.

The good news is, many of today’s eating establishments and food stores provided excellent offerings and food labels in response to the growing number of people who have decided to go wheat-free or gluten-free for a happier, healthier lifestyle.

Testing for Gluten Intolerance

The of the best way to determine your sensitivity to gluten, is to use avoidance and provocative testing i.e. the elimination diet. You eliminate all gluten sources in your diet for 30 days and then try adding it back to see if symptoms re-occur.

Food intolerances differ from full-blown food allergies so antibodies may not show up in blood tests.

Keep a log of all the food you eat and the symptoms you might experience for a few weeks. After eliminating gluten, the suspected food is eaten to see if symptoms re-develop. In some cases, people are able to gradually build up their tolerance to foods that previously bothered them.

Final Thought

Bottom line the wheat plant has changed due to the demand on production and we’re also consuming far more gluten than our bodies were ever meant to. It’s about knowing your body, what works for it and what doesn’t.

 

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

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

To get your FREE copy of the e-book:

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