weight gain

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

October 24, 2019 By Sue

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

Low stomach acid causing digestive, low energy and skin issues?

October 25, 2018 By admin

Could Low Stomach Acid Be The Reason For Your Gut, Low Energy & Skin Issues?

The gut is the key to your vitality and therefore your ability to digest, absorb, assimilate and eliminate waist is critical.

Sadly, many people never ask the question “Is my stomach functioning properly?” And as a result we can make all kinds of unnecessary dietary changes and spend loads of money on supplements that might have been avoided.

So, have you tested yourself for low stomach acid?

The answer is most likely “no,” because stomach acid is one of the MOST UNDER- LOOKED areas and I cannot stress how important this is…as almost 70% of the people I work with have low stomach acid.

When I started taking betaine HCL for low stomach acid, I was surprised at the huge difference this has made. It is one of the most helpful supplements I’ve come across and it has significantly helped improve my own digestion.

Common Signs You May Have low Stomach Acid

Your gut is a key and as Hippocrates put it, “All disease begins in your gut.” So if your gut’s not happy, it could be the reason for your…..

….Bloating? Wind? Cramps? Heartburn? Loose Stools? – messages from your body that there’s something going on in your gut and it’s time to do something about it?

In some cases poor gut health and digestive disturbances could be the root cause of seemingly UNRELATED symptoms.

You may also be struggling with:

Achy joints, fibromyalgia, osteopenia, osteoporosis
Hormone imbalances – hot flashes, loss of libido, PMS and painful menses. Extra pounds around your waist
You might feel tired and rundown
Moody, irritable, sad
Insomnia, poor memory & concentration,
Dull lifeless skin & hair

Why Is Stomach Acid So Important?

Stomach acid or hydrochloric acid (HCL) is responsible for sterilising any food that enters your gut and it breaks down protein.

Low stomach acid creates a cycle of poor digestion, gut inflammation, microbial over- growth, leaky gut and lowered nutrient absorption. The only things that can break this loop is to reduce stress and support adequate stomach acid production.

The Problem With HAVING Low Stomach Acid:

When your body doesn’t produce enough stomach acid, it’s unable to digest protein molecules. These partially digested protein molecules enter your small intestine, and will start to irritate your gut lining and can lead to ‘leaky gut syndrome’.

Poor digestion also creates an environment in your gut that can result in small intestinal bacterial overgrowth (SIBO), candida overgrowth and parasitic infections.

When your food is not digested properly it can lead to increased inflammation that depletes key minerals and leads to an inability to form stomach acid and the vicious cycle continues.

Some Causes of Your Low Stomach Acid:

This could be anything from stress, poor diet, bad relationships, bad posture, constant worry and fear and overuse of medications.

1) Medication – increase your intestinal inflammation, stress hormones and a reduction in HCL production.

2) Chronic Stress impairs your ability to produce HCL and other digestive juices.

Proper digestion depends upon us being more in the parasympathetic (Rest & Digest) state, whereas chronic stress puts us in a sympathetic (Fight or flight) state, causing POOR digestive function.

4) A diet high in processed foods, sugars, grains, alcohol and caffeine etc. Can result in mineral deficiency that is needed for the production of HCL

5) Eating Too Quickly – when you’re in fight or flight mode. You should feel relaxed before and after eating.

6) Small Intestinal Bacterial Overgrowth – there is a HUGE connection between SIBO and low stomach acid levels.

7) All our systems slow down as we get older, and so does the production of HCL! If you’re over 50 years, I highly recommend you do the test to check your HCL levels

8) Food sensitivities cause stress in your body, which puts your body into chronic fight or flight. The most common offenders to consider avoiding are gluten, corn, soy, eggs, peanuts and pasteurised dairy.

If you do have a wide number of food sensitivities than it is a good bet you have low HCL.

Taking this simple inexpensive DIY test that can tell you a lot about the ability of your stomach to digest.

The Baking Soda Stomach Acid Test:

This test is a simple chemical reaction in your stomach i.e acid + base = gas + water. Baking soda ( the base OH-) + your stomach acid (HCL or acid H+) should produce carbon dioxide gas (CO2) and result in a burping effect.

To improve the accuracy, perform this test on 3 consecutive mornings to find an overall average and test first thing in the morning before eating or drinking anything.

Here is How You Can Do The Test:

1. Mix 1⁄4 tsp of baking soda in 120ml of water, first thing in the morning before eating or drinking.

2. Drink the baking soda solution

3. Time how long it takes for you to burp. Go up to 5 minutes. If you’ve not burped within 5 minutes then it would be a sign of insufficient stomach acid production.

If you have early and repeated belching than it may be due to too much stomach acid. However, it is important not to confuse these with small little burps from swallowing air when drinking the solution.

In the end, knowledge is power when it comes to your health. Take the time to understand how your stomach works and it just might change your life. Addressing low stomach acid might be one of the first places you could look to improve digestive health, heal leaky gut and reduce overall stress on the body.

The “4 R’s” program to Repair Your Digestive Function

This is the same program I use with many clients with a variety of health and digestive issues.

Remove: Food is the number one thing to to look at first when it comes to imbalances.

Eliminate known food allergens such as gluten, dairy, eggs, soy, peanuts, etc. Alcohol, caffeine and NSAIDS should be avoided as well. “removal” of pathogens such as: (an overgrowth of) yeast, parasites, harmful bacteria, viruses, protozoa, etc. is part of the “remove” step.

In serious cases a stool analysis will diagnose infections that can be eliminated with natural medicines or medications.

Repair: Repair the intestinal barrier.
Replace: Adding dietary supplements if necessary to improve digestion of food, like Betaine HC. Get in touch if you would like to order this supplement- [email protected]. We can deliver anywhere in UK and South africa.
Reinoculate: Probiotics that contain friendly bacteria such as lactobacillus and bifidobacteria are taken to reinoculate proper bacterial colonies.

If you’d like to know more about this programme, contact me at [email protected]

In my

Why you need to balance good gut bacteria vs the bad

July 11, 2018 By admin

Let’s start with the fact that your gut and the presence of healthy gut bacteria is linked to “the cradle of your immune system.”

There are both good bacteria and bad bacteria that live in your gut, that is often referred to as your Gut flora or your microbiome.

More and more research tells us about the importance of gut bacteria. The more we learn about the link between the health of your digestion or gut, the more clear it is that cultivating beneficial gut bacteria is critically important for all aspects of your health and well-being.

Gut bacteria has been linked to weight gain, inflammation and many other disorders, so the importance of a healthy community of bacteria in the digestive tract is very clear. Beneficial strains of good bacteria contribute to strong immune systems, maintaining healthy weight, and even our moods.

The nutritional value of your food is dependent on a healthy gut microbiome because if you can’t properly digest your food, you don’t benefit fully from the nutrients. You’re not what you eat, but rather what you digest.

Bad bacteria can cause inflammation and disease. Even autism is now being linked to undesirable gut bacteria.

The most important function of your gut is to metabolise and absorb nutrients from the food you eat, to nourish ever single cell in your body – your skin, brain, and all organs.

An upset digestive system can actually trigger or worsen acne, inflammation and rashes and can be caused by consuming too many processed foods, sugar or alcoholic drinks.

What does a balanced gut flora do for you?

Good bacteria works hard to keep the bad bacteria in your gut in check. If your gut gets out of balance and the bad bacteria outgrows or outperforms the good bacteria, then you’re more likely going to end up with gut dysbiosis, yeast, leaky gut, candida, SIBO, SIFO, and/or parasites.

You inherited your gut microbiome at birth from your mother, as you moved through the vaginal canal (or not).

After that your diet and lifestyle become more important in their effect on your microbiome. Your microbiome consists of trillions of good bacteria/probiotics that are important for several key functions:

optimising your digestion
balances your mood, improve metal health
hormone balance
healthy weight maintenance, boosting your metabolism
supporting your immune system
synthesising vitamins K and other essential nutrients
helping prevent leaky gut
to digest fibre
supporting nerve function

NEWS FLASH! New research on how probiotics can help you lose weight.

A 2017 Research study – women showed significant weight loss in just 3 weeks. The pre-obese and obese group lost 13.4 pounds, including 4 pounds of fat and 2.6 inches off their waist. The “normal weight obese” group, (body fat > 30%) also saw results — they lost only 1 pound overall but 2 pounds of fat (they gained muscle). I find this really interesting!

What are the causes of your gut flora imbalances, dysbiosis (i.e more bad than good) and leaky gut?

Sugar
Stress– physical, emotional, mental.
Poor Sleep
Alcohol and smoking
Medications and Antibiotics!!
Poor Digestion of food – increasing toxins and the load of bad bacteria in your system, fuelling the cycle.
Lack of exercise
Food Sensitivities- Even healthy food can be damaging if one is reacting to it i.e. gluten and dairy.
And ageing

Over time with long-term stressors, your gut immunity decreases allowing more toxins, chemicals, bacteria and even parasites to compromise the lining of the stomach and seep through to enter your bloodstream.

As your gut flora changes for the worse, your stomach lining becomes more permeable and results in what is now called – ‘leaky gut’.

How do you know if you have dysbiosis?

Frequent gas or bloating
Brain fog, anxiety and depression
Food sensitivities
Skin issues – acne, psoriasis, eczema
Micronutrient deficiency
Chronic bad breath
Loose stool, diarrhoea, constipation, Irritable Bowel Syndrome (IBS)
Frequent “stomach bugs,” gastroenteritis, and/or food poisoning
History of prolonged antibiotics such as for acne or sinusitis
Carbohydrate intolerance, particularly after eating fibre and/or beans
Fatigue or low energy
Achy joints
Autoimmune conditions – Hashimoto’s, psoriasis, or multiple sclerosis
Sinus congestion
Difficulty losing weight
Cramping, urgency, and/or mucus in your poop once per week

If you have five or more symptoms, there is a good chance you have dysbiosis.

Using probiotics can help with overcoming dysbiosis

Dysbiosis can be tricky to diagnose and even harder to correct, and your rehab program will depend on the state of your gut and how committed you are to make changes.

Probiotics have been shown to improve intestinal barrier function and reduce inflammation.

eat your probiotic-rich food such as cultured vegetables, sauerkraut, and kimchi–it’s a great way to jump start gut health repair.
Choosing the right probiotics
The two most common probiotics to start balancing your microbiome are Lactobacillus acidophilus and Bifidobacteria bifidum – also very helpful for IBS.I would always suggest you take probiotics as a supplement rather than a probiotic drink. Many of theses drinks are loaded with added sugar, not good for controlling yeasts and other negative bacteria in your gut.

This is a good probiotic to start with and have recommend it to many of my clients over the years.

Click on the link to order on amazon, otherwise contact me if you live in a country without amazon to order your probiotic.

Some Research on the benefits of probiotics:

One of the first reports, published in 1961 by a physician Robert Siver was using lactobacilli to treat skin conditions. 300 patients who were given a probiotic and found that 80 percent of those with acne had some clinical improvement.
Probiotics also have the potential to protect against sun-induced damage. In one mice study, researchers found consuming probiotics provided protection from UV damage. In this study, one group of hairless mice were given oral administrated live Bifidobacterium breve strain Yakult for nine days, and another group consumed fermented milk containing the strain for 14 days. During the final four days of the study, the mice of both groups were irradiated using UV light for each day. Then, after a period of 24 hours, the skin was evaluated to determine elasticity, appearance, and interleukin-1beta levels (a marker for inflammation). The researchers found that there was a significant level of prevention through consuming the probiotics with both groups compared to a control group.
Probiotics have been shown to reduce systemic markers of inflammation and oxidative stress, both of which are elevated locally in those with acne.
Lactobacillus rhamnosus GG has been found to reduce the severity of atopic dermatitis in those with IgE-sensitive reactions
Lactobacillus rhamnosus TB helps with eczema.
Lactobacillus rhamnosus SP1 subjects who had acne consumed either LSP1 or a liquid without the probiotics. There was a 32 percent reduction in acne in the treated group, and they also had a 65 percent increase in the IGF1 and FOXO1. The placebo group experienced no changes.

Also maintaining a healthy, balanced diet rich in fibre is incredibly important in ensuring your gut stays healthy, plus drinking plenty of water, exercising regularly, getting enough sleep and trying to minimise everyday stress as much as possible.

The Gut health is also linked to…..

Your hormonal issues and symptoms may be linked to your gut – due to dysbiosis/Candidiasis.
The gut has a direct relationship with the liver as good bacteria promotes Phase I and Phase II liver detoxification and the excretion of oestrogen. Bad bacteria interfere with it.
Stress and high cortisol promotes dysbiosis and dysbiosis promotes high cortisol. Excess adrenal activity interferes with reproductive and thyroid hormone function
Then there is the direct relationship of oestrogen, progesterone and testosterone and the gut – more complex and less understood.

When you begin to replenish the friendly flora in the gut, you may feel some changes in your digestive system as the microbiome starts restoring a healthy balance. These changes are a positive shift that will bring you amazing benefits.

So now that we know all about the advantages of probiotics, what’s the next step? Probiotics come in all shapes and sizes and are made up of different “breeds” or strains, each of which can have a special benefit.

If you feel you have dysbiosis, leaky gut, skin issues, digestive troubles and want to know how you could benefit from using probiotics – please contact [email protected]

or book a FREE mini CONSULT, please call me on +27 72 7903125 or you can

click HERE and to book your appointment.

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. Please feel free to share if you have friends or family who might need help.

If you want to sign up for my regular updates and newsletter, you can sing up here and get my free gifts.

5 Steps to Great Gut Health & Ditch The Bloat

Are You Feeling Flat, Run Down, Burnt Out or Exhausted?

April 30, 2018 By admin

Run Down, Burnt Out or ‘Adrenal Fatigue’? Here are the Essential Solutions to Having More Energy

Get The Essential Solutions – ADD these 3 + avoid these 3

One of the most common issues plaguing so many of of us these days is a combination of – feeling tired all day, afternoon slumps or feeling “burnt out,” “run down” or “worn out.”

Take for example, the story of Emma. Emma is a 40 year old full-time working mom with two kids. She works a full day and had no help at home, she pretty much does everything herself!

On the weekends, between her kids’ extra-curricular sports and activities, she rarely has time to relax. When she goes on holiday, they’re more like sightseeing missions than an actual time to rest.

Initially, Emma felt like she could handle her busy, stressful life as she felt motivated and energised. But as time went by, the feeling of being able to handle things started to diminish.

Getting to sleep at night became more difficult as she often felt ‘tired but wired’. She began waking up early in the morning, around 3-4am, and found herself unable to fall back asleep. Mornings became challenging as she often woke feeling unrested, even when she did sleep 8 or 9 hours.

She started to experience blood sugar crashes. She found that she needed to eat more frequently and often craved salt and sweets. She also noticed she was starting to gain weight around her abdomen even though she hadn’t done anything to change her diet. Exercise, which once helped her feel good, now made her feel exhausted.

As things started to deteriorate, life was no longer easy to manage. Work now easily overwhelmed her and she has little energy for her family or friends.

Can you relate?

This is a common experience. What Emma has going on is Adrenal Fatigue or HPA axis dysfunction.

We know that stress causes many diseases, however doctors often dismiss the idea that adrenal fatigue and stress could have any possible links to physical fatigue and illness.

To figure out why you got here, and how you can feel better, you need to understand just how chronic stress creates adrenal imbalances, otherwise known as adrenal fatigue.

How stress creates an imbalance in your adrenal function

Your adrenal glands have many responsibilities, including responding to stress and the situations that cause it. They give us the energy and strength for “fight or flight” in crisis situations by pumping adrenaline and cortisol throughout the body to mobilise resources for this effort. It’s helped keep us alive for millennia.

There are two big problems in our modern world:

#1:Your body can’t detect the difference between life-threatening danger (tiger chasing you) versus when you feel mentally or emotionally stressed (running late), your body reacts exactly the same way – releasing cortisol.

#2:Today’s stress is continuous — perhaps relentless.

Fight-or-flight situations are supposed to be short, giving your body the chance to recover from the negative effects of cortisol and adrenaline. The constant stress means your adrenal glands have to work overtime to keep up.

When scientists measure stress, they find that stress is a function of both demands and control: the greater the demands on you and the lower your control over the outcomes, the higher your stress.

A challenging job, constantly juggling, worrying, taking care of children or elderly parents, skimpy sleep, eating poorly, over-or under-exercising, living in a troubled relationship — are all common examples of high-demand, low-control situations that many women are experiencing.

What is the downward spiral from being worn out, then burnout and finally adrenal fatigue?

Stage 1: Wired and tired

This starts of when you feel wired most of the time, due to an extended release of adrenaline and cortisol in response to a high stress load. You may even think you’re handling everything just fine because it feels as if you’re getting so much done.

Further down the line, as your normal daily cortisol cycle continues to be disrupted by trying to manage more and more stress, you can become both wired and tired.

Stage 2: Stressed and tired

This is the phase you say you feel so wiped out that you can’t get out of bed in the morning, but when it’s time to go to sleep at night, you’re wide awake for hours.

Stage 3: Burnout

The final stage of chronic adrenal stress is exhaustion, when you feel tired all the time, with no energy at all. At this point, cortisol levels decline drastically as the natural rhythms between the brain and the adrenal glands become so disrupted that the adrenal glands stop functioning normally.

At this point, women feel truly exhausted and find it difficult to carry out even simple daily activities.

Make a change now — stress is at the root of many chronic diseases

Stress can be a killer because it is a driving factor in most major chronic diseases. It raises the rates of everything from unhealthy weight gain and hypothyroidism to early aging, heart disease and cancer.

Stress-driven cortisol levels cause all sorts of issues over time, including:

suppressing the immune system
raising blood sugar
ruining sleep-wake cycles
wrecking digestion

Once cortisol becomes imbalanced, many other hormones and systems go off the rails too, and that’s why stress lurks at the root of most health issues, both minor and major.

Because stress hormones are designed to alter almost every cell and system in your body, when stress is frequent, prolonged or chronic, it can negatively affect your health over time.

The most common health issues arising from chronic stress result and elevated cortisol are its effects on blood sugar, insulin/insulin resistance, blood pressure, immune function, gut health, sex hormones, sleep, mood, memory, cell growth and repair, digestion and thyroid function.

Recognise Any of These Signs of Possible Adrenal Fatigue?

A feeling you’re constantly racing from one task to the next?
Feeling wired yet tired?
A second wind that keeps you up late?
Difficulty falling asleep or disrupted sleep?
A feeling of anxiety or nervousness—can’t stop worrying about  things beyond your control?
A quickness to feel anger or rage?
Memory lapses or feeling distracted, especially under duress?
Sugar cravings (you need “a little something” after each meal, usually of the chocolate variety)?
Dreaded abdominal fat, or muffin top—not bloating?
Skin conditions such as eczema or thin skin?
Bone loss?
High blood pressure or rapid heartbeat?
High blood sugar?

More than 3-5 symptoms indicate that you are likely to have a problem with dysregulated adrenal function.

If these are feelings that you can identify with.

A basic DIY test

It isn’t a 100% scientifically accurate. It’s free and simple and if your results are positive then it may mean you want to get a more in-depth saliva test to check out your cortisol rhythm in the day.

NB: Your results will not mean you have a diagnosis of adrenal fatigue. It can help give you an idea of whether investing money in further private lab testing is worthwhile.

Your practitioner can point you in a direction to get you adrenal test.

How to do the test

To complete the test you will need some sort of torch (use your phone light) and a mirror.

Go to a dark room or just cover your eyes for a while, make sure your eyes have adjusted to the darkness that takes a minute or two.

Stand in front of the mirror and try to find the pupil in your eyes and shine the torch from the side of your face (at a right angle to your eye NOT in front of your eyes as this will damage them!)

Watch your pupil, as soon as you shine light on your pupil it should contract and get really small and stay small. If there are adrenal issues going, your pupil might shrink and then expand again or might shrink and pulse slightly.

Adrenal fatigue is indicated by your pupil doing anything other than contracting and staying contract i.e. if there’s pulsing or any dilation of the pupil while light is shining

Most GPs don’t have these tests available, as they will only check for serious adrenal issues like Addison’s disease.

3 x 3 Steps to Recovery From Run-Down Adrenals

In my experience there are some key things that you should have in place if you want to heal.

Things to Avoid 3 x

Avoid Caffeine – it raises your cortisol and reduces insulin sensitivity. Caffeine effects the body by forcing your adrenals to pump out cortisol, it also messes with your cortisol rhythm and affects your sleep cycle. If you must have caffeine, stick to one cup in the morning before 10:30am.

Avoid Sugar and sweeteners – cause blood sugar spikes which can be more exaggerated if you have adrenal dysfunction. Because of the relationship between cortisol and blood sugar, you can get into a vicious cycle of worsening blood glucose and adrenal dysregulation if you don’t manage your blood sugar well by eating foods that stabilise it, like clean protein, good fat, and fibre. Anything that can impact your blood sugar levels can also affect your cortisol levels.While fruit is not necessarily bad in itself, you do need to beware of the quantity that you eat. Try to stick to 1-2 servings of fruit a day. Emphasise fruit that contains less sugar like berries, apples, pears and peaches. Grapes and tropical fruits are all very high in sugar.

Avoid Food intolerances – particularly gluten, dairy, soy they can trigger the stress response in your body. You can try an elimination diet.

This is a short list so bear in mind there are other considerations. Alcohol? Mould? Being stuck in a job or marriage you don’t love?

Foods to Eat x 3

Eat a nutrient-dense diet – protein at the right dose for you. For most women, that’s 20-30 grams/meal or 75-100 grams/day.Get rid of foods that you are sensitive to and foods that cause inflammation, eating lots of brightly coloured vegetables, and whole grain gluten-free carbs.
Replace important nutrients – B vitamins (B5 and B6 in particular) are food for the adrenals, B12 and folate also help with energy production. Vitamin D, selenium, magnesium and zinc are all important for proper thyroid function and adrenal function.
Eat healthy fats every day – like cold-water fish i.e salmon, sardines or trout.Last but probably the most important you need to reduce the stress in your life.

Also:-

Saying no to more things
Give yourself permission to not exercise if you’re tired
Do deep breathing
Find some green space to spend time in

Other things you could try for Adrenal Fatigue:

These are more personal and depend on your health history medication and preference. Use Adaptogenic herbs like liquorice or Ashwagandha.

Final Word

Stress and the effect it has on your adrenal issues, is the root of many hormone imbalance. There are many ways to support your adrenal health — from targeted supplements to key lifestyle changes.

If you suspect that you have adrenal issues, consider working with professional.

As you head in a healthier direction, you’ll feel stronger and more resilient, and your life will change for the better.

Whether you’re wanting to have more energy so that you can keep going all-day long, defy-ageing, have clear glowing skin, to eat better + cleaner you can try any of these free guides to help you on journey to managing these changes, so that you can be a healthier version of yourself.

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Vitamin D are you getting enough?

March 21, 2018 By admin

Most of Us Are Deficient, Even if You live in A Sunny Climate.

Just some of the things this vitamin is helpful with – Low Mood, Pregnancy, Weight gain, Low Immunity, Fertility, Thyroid, Gut, Brain, Bones, Heart…..are you sure you’re getting enough?

The level of Vitamin D deficiency is quite staggering, with most adults believed to be deficient – think lack of exposure to sunshine, spending way too much time inside and sunscreens (if you happen to live in a sunny, hot climate) and we’re only getting a fraction of the vitamin D we need.

It is one of the most common deficiencies I see!

Some studies estimate that one billion people worldwide have insufficient Vitamin D levels. However, the rate of true Vitamin D deficiency is likely even higher, because new research indicates that the previous recommended levels of Vitamin D were actually too low.

The widespread deficiency of Vitamin D is concerning because it plays an important role in many areas of our health. It contributes to bone strength, hormones, heart health, and cancer prevention. And, it plays a hugely important role in your immune system and can be a determining factor in whether or not you develop an autoimmune disease.

What is Vitamin D?

It’s name is slightly misleading, as vitamin D is both a vitamin and a hormone, stored in your liver and fatty tissues..

How Your Body Gets Vitamin D From the Sun

The amount of melanin (which is the substance that affects how light or dark your skin colour is) you have in your skin affects the amount of vitamin D you can produce; the fairer your skin, the more easily you can make vitamin D.

Melanin gets released when we are exposed to the ultraviolet rays of sunshine, which is why it’s often called “the sunshine vitamin,” The more sunshine we receive, the more melanin is released in our skin. Cholesterol in your skin then converts melanin into usable vitamin D.

Signs You Might Be Deficient in Vitamin D

Aches & pains – low levels can make you feel more feel more achiness in your bones and muscles,.
Feeling blue – you might need to improve levels of serotonin that are known to boost your mood. Studies have shown healthy adults given vitamin D supplements during the cooler months reported greater positive mood than given a placebo.
You’re 50 or older – your skin makes less as you get older, and your kidneys start to become less productive when it comes to converting vitamin D into the form the body uses. Many adults over 50 also end to spend less time outdoors and less sun exposure.
You’re overweight – Vitamin D is fat soluble, which means the more body fat you have, the more it gets diluted. People who are overweight may require more daily vitamin D to make up for this dilution effect.
You have darker skin – To make the same amount of vitamin D, someone with darker skin needs 10 times the amount of sun exposure compared to someone with very pale complexion.
Use Sunscreen frequently – although sunscreen is highly recommended, a sunscreen with higher SPF levels, reduces your skin’s ability to make vitamin D.
Fertility issues/ Low libido – Vitamin D deficiency can cause low oestrogen in women, which means low sex drive. It also causes low testosterone in men.
Lack of Sun – Most of us spend more time indoors, and time inside our homes sheltered from the sun.

Why is Vitamin D crucial for good health and preventing disease

Vitamin D is the precursor to your steroid hormones and is best-known for its bone supporting function. It’s also really important for regulating your insulin production to ensure optimum blood sugar balance, enhancing immunity, hormone production, supporting heart health and regulating your mood.

Bones

Vitamin D plays a role in calcium absorption into the bones. It has an effect on other important vitamins and minerals that contribute to your bone health. including vitamin K and phosphorus.

A deficiency can result in a softening of your bones called osteomalacia, increasing the risks for osteoporosis, fractures or broken bones.

Adequate levels can naturally slow the ageing of the your bones.

Hormones – Thyroid health, Fertility & Pregnancy

Vitamin D regulates the production of your thyroid hormones, one of the most powerful glands in your body, regulating everything from metabolism and body temperature to hormonal balance and sleep patterns, maintaining a healthy weight, your mood, immunity, energy levels, also keeping your hair, skin, and nails youthful and strong.

It’s also a key player in fertility, pregnancy and recovery. Therefore, if you want to increase your chances of a healthy conception, pregnancy, and postpartum period, protecting your thyroid is key.

Low levels of vitamin D can also interfere with proper testosterone and oestrogen production, leading to imbalances which can result in many unwanted symptoms.

Vitamin D linked with fertility success

A recent study published in the journal Human Reproduction compared data from results of pregnancy tests and found women who were low in vitamin D were 34% less likely to have a positive result.

Reduces Breast Cancer Risks

It has been shown to help reduce the risk of breast cancer because it helps prevent abnormal cells from multiplying.

Immunity

Vitamin D can enhance your immune response against various infections such as tuberculosis, colds & flu and viral infections. It helps with healthy cell replication and may play a role in protecting against the development of autoimmune conditions

Vitamin D works as a kind of switch in your body, sufficient levels of Vitamin D reduce your risk of infections by strengthening your innate immune system. It triggers your immune system anti-microbial response, allowing you to quickly and effectively fight off invaders before they can develop into a full-blown infection.

It’s also been shown that vitamin D seems to prevent prolonged or excessive inflammatory responses. Inflammation is often at the root of many modern, chronic diseases and autoimmune disorders: multiple sclerosis, rheumatoid arthritis, irritable bowel syndrome and other digestive disorders, high blood pressure, and more.

Mood

Vitamin D also has an effect on your mood. It activates the genes that release dopamine and serotonin. The lack of these neurotransmitters is commonly linked to depression.

This connection might help explain Seasonal Affective Disorder, or SAD when you’re getting less vitamin D, and therefore less dopamine and serotonin.

Ageing, Brain Health & Heart Disease

Elderly people with a moderate-to-severe Vitamin D deficiency are more likely to develop dementia and Alzheimer’s disease.

An international team of researchers spent six years looking at 1,658 Americans, aged 65 or older, who at the start of the study had not suffered from dementia, cardiovascular disease or a stroke—and who could walk without assistance. The team found that adults who were moderately deficient in Vitamin D were 53% more likely to develop a form of dementia; those with a severe deficiency were 125% more likely to be stricken with the disease.

How To Ensure You Are Getting Enough Vitamin D

Based on the current research, moderate sun exposure is best. Try to get out in the sun for approximately 15 minutes a day without any sunscreen (check the skin cosmetics you use, as most contain in-built sun protection factors that will block sunlight).

Due to the Western diet and an indoor lifestyle, it is becoming harder for us to maintain adequate levels of vitamin D in our body.

Food sources of vitamin D include oily fish, such as salmon, mackerel and sardines, eggs and raw milk.

Due to the increase of fish and poultry farming, vitamin D levels in these sources are lower than expected. For example, farmed salmon was found to have approximately 75% less vitamin D in comparison to wild salmon.

Therefore, a vitamin D supplement is essentially the best way of ensuring that we get your daily dose of vitamin D.

Get Tested

The safest way to optimise your vitamin D consumption is to monitor your blood levels. To do so, order a 25-hydroxy vitamin D test, also known as the 25-OH D test. The optimal (not just “normal”) amount you want to see is 45 to 65 ng/mL, and in some cases, even higher levels are appropriate.

The RDA for vitamin D according to the USDA is 600 IU/day for adults. I often recommend getting 5000 IU/day, for a short term period to help raise the blood levels to adequate levels.

However keep in mind that this is a general recommendation and there is no way to know the exact amount that’s best for you without a blood test.

All vitamins are team players be sure have good levels of minerals such as calcium and magnesium that normally interact with it.

In Summary

I highly recommend that most of my patients get their vitamin D levels checked more frequently.

Why? Because having optimal vitamin D levels are crucial to nearly every single one of your body’s functions, and getting your vitamin D levels to right level sooner rather than later can prevent many chronic ailments from appearing later in your life.

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.

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I so enjoy talking to women and helping them with their health. Please feel free to share if you have friends or family who might need help.

Cinnamon Spice – Superfood, Antioxidant & Sugar Cravings

November 8, 2017 By admin

Cinnamon has been used in Chinese medicine and Ayurveda and has long been revered it for its near superpowers, using it to treat things such as colds, indigestion and cramps, not to mention for its anti-clotting properties as well as attributes for the brain function and memory. These societies also believed it could improve energy, vitality and circulation. It’s no wonder Cinnamon is considered a superfood!??

Just some of Cinnamon’s benefits:

☘️ Among Cinnamons most impressive health benefits is impact on blood sugar and ability to improve glucose control. this herb can normalise blood sugar levels, helping to reduce cravings for sugar. By controlling blood sugar levels you can prevent spikes after meals.

☘️Ranks #1 with it’s protective antioxidant levels than many so-called antioxidant foods, like-for-like. For example, one teaspoon has as much antioxidant capacity as a full cup of pomegranate juice or a half-cup of blueberries.

☘️Over seven kinds of flavonoid compounds so it is highly effective for inflammation throughout the body.

☘️Studies have shown that it reduces several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels, and high blood pressure.

☘️Contains many antioxidants and it’s anti-inflammatory compounds that reduce the effects of aging on the body and brain – activates neuro-protective proteins that protect brain cells from mutation and undergoing damage.

? A natural anti-microbial, anti-biotic, anti-fungal, and anti-viral agent. The immune-boosting abilities are found in the essential oil.

☘️ Its naturally sweet taste, adding cinnamon to foods and recipes can help you cut down on the amount of sugar you normally use, thereby lowering the glycemic load of your meal.

Balance your blood sugar and keep your energy consistent all day

Sugar may be one of the reasons you tend to get energy highs and lows throughout the day, and the cause of your roller-coaster with energy – can’t get up in the morning and / or you get that terrible afternoon slump! So it’s essential to keep your glucose levels consistent throughout the day. How do you do that? The most important thing to do is to include the right foods at the right time (that’s a whole story on it’s own and for healthy eating guidelines for woman – READ more HERE

When adding cinnamon to your diet, daily, you can also make a big difference to controlling sugar cravings and the glucose spikes. Of course if you want to know why sugar makes you look older than you are – read more HERE What do you need to do to reap the benefit? manage blood sugar with cinnamon

By just having a ¼ or ½ teaspoon of cinnamon you can start lowering and regulating your blood sugar levels. Just remember that unless you’re adding it to a balanced healthy diet – high in vegetables and extremely low in fructose and grains – you’ll likely not experience any benefit.

Sprinkle cinnamon onto your whole grain oatmeal, cereals, yogurt, soups and sauces – even your smoothie! Simmer your favorite tea, coffee or beverage with cinnamon sticks or sprinkle with cinnamon powder, creating the perfect breakfast drink or bedtime nightcap.

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

You can make use of my Complimentary 15 minute phone call to get your questions answered Schedule Appointment