Sue Hardman

Nourish + Rejuvenate

Womans health

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]

What Stage Are you In? Flat, Exhausted or Chronically Fatigued?

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A bit of back story here. When my son was born, I was studying to be a Naturopath at the same time, and with the added pressure of being a new mum, staying on top of my course, and throw in a new baby that didn't want to sleep - I ended up with hyperthyroidism, 'adrenal fatigue' or what is now referred to as adrenal dysfunction.

Fortunately, for me I had access and help from health experts through my course, to help me manage my exhaustion and get through those early years. I have been there and can relate to working women who are looking to regain and restore their energy levels.

If you’re feeling a tired or flat.....you don’t have the energy to do all those things you want to do – You’d planned to come up with new ideas for your business, be super productive ticking off your daily to-do-list, make changes to your eating habits, get fit, lose weight………… 

BUT what if you don't feel like it because you just don’t have the necessary energy or motivation to do all those things? You're just feeling flat, tired and unmotivated BUT everyone thinks you've got it together - You’re not alone, way too many women feel this way.

Yes, it's all very well that people say, ‘just do it’, or get organised and have a plan so you can get more sh*t done. 

Coffee’s not going to do it, it usually makes things worse, it’s a small energy boost that usually leads to an energy crash later and a serious knock-on effect to a poor nights sleep.

Fatigue can be a silent struggle that others may not fully understand.  

How others may see you:

  • From the outside, they might see someone who just appears to be lacking enthusiasm.
  • Or they might not notice anything wrong at all.
  • They don’t understand the constant battle you face and the impact it has on your daily life. 

What you’re feeling:

  • Inside, you’re fighting just to get through the day.
  • You arrive at work with brain fog and extreme exhaustion, even though you woke up a few hours ago.
  • By the end of the day, you’re too tired to cook, play with the kids, or do some simple self-care, even though you really need it.

What Stage Are you In? Flat, Exhausted or Chronically Fatigued?

Are you experiencing afternoon slumps, feeling tired all day, “burnt out,” “run down” or “worn out.” Apparently for no apparent reason!

The Role of Stress & Your Flagging Energy Levels.

Your tiny 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 what helped keep us alive for millennia.

The most common health issues arising from long term stress. Having elevated cortisol has an effect on your blood sugar, insulin, blood pressure, immune function, gut health, sex hormones, sleep, mood, memory, cell growth and repair, digestion and thyroid function.

How To Recognise If Your Adrenals Have Become Dysregulated

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

  • 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?

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 lived, giving your body the chance to recover from the negative effects of cortisol and adrenaline. The constant stress means your adrenal glands must 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 adrenally 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 exhaustion, is 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.

Emma, a 40 year old full-time working mom with two kids. She works a full day and has 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 had 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.

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

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.


If your goal is to kick burnout for good in 2024, then you need a holistic strategy.

A strategy that accounts for the myriad ways that stress impacts your mind AND your body.

Quitting your job won’t cut it.
One or two yoga classes a week won’t cut it either.


Chronic stress wreaks havoc on your hormones, your gut, and your nervous system. 


You need to establish your top stressors and deal with them, they’re usually not as obvious as you think.


You likely need to do a little fine-tuning of your diet. More foods with the nutrients you need. Less foods that irritate your gut and cause inflammation and wild blood sugar (read: energy & mood) swings.

On the other hand you probably need to make some shifts in your daily life. You need solid but simple routines that keep you grounded, make you more resilient to stress, and fuel you with energy- while not completely disrupting your life.

You may need to take stock of what’s draining your energy and be more discerning with your “Yes’s” and “No’s”.


You can do this. Not overnight, but I promise it’s possible!

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.



Is The Blood Sugar Rollercoaster Impacting Your Energy Levels?

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Isn't it remarkable that every choice we make, every habit we cultivate, contributes to the grand masterpiece that is our health? True, some days are tougher than others, but remember, health is a symphony, not a solo.
 
Each part plays a role in creating harmony. With that said, let's uncover one piece of this symphony today—your blood sugar levels.

Understanding and addressing how this influence on your energy can help you compose a beautiful score for your health journey.

Blood Sugar Spikes and Energy Levels - The Hidden Connection

Have you ever been hit by a sudden wave of exhaustion, despite a full night's rest? It's possible that your blood sugar levels are playing a significant role in this energy depletion.Let's dive into how fluctuations in blood sugar can impact your vitality and leave you feeling fatigued.


The Energy Rollercoaster


Sudden spikes in blood sugar followed by rapid drops can lead to hypoglycemia - a state of low blood sugar.

 
This sudden plunge can leave you feeling weak, fatigued, and even dizzy.

It's as if your energy levels are on a rollercoaster ride and the end station is exhaustion.

The Toll of Inflammation and Oxidative Stress

When blood sugar isn't well-regulated, it can lead to chronic inflammation and increased oxidative stress within your body. These conditions disrupt cellular functions and interfere with the pathways that produce energy, often resulting in feelings of lethargy and fatigue.

Sleep Quality and Blood Sugar

High blood sugar levels can compromise your sleep qualit

High blood sugar levels can compromise your sleep quality by interfering with the body's natural sleep-wake cycle. This disturbance can cause frequent awakenings during the night and leave you feeling drained the next day.

Nutrient Absorption and Energy Production

Imbalances in blood sugar can hinder your body's ability to absorb and utilise essential nutrients like B vitamins and magnesium, both crucial for energy production.

Without these nutrients, your body struggles to generate and use energy effectively, which can result in fatigue.

Hormonal Imbalances and Energy Levels

Disruptions in your blood sugar regulation, especially with conditions like insulin resistance, can offset the delicate balance of hormones in your body. This imbalance can affect cortisol, the stress-regulating hormone, and your sex hormones, both of which play crucial roles in energy regulation.
 
By maintaining balanced blood sugar levels, you're taking a significant step towards banishing fatigue and embracing a more vibrant, energetic life. 

If you need support in managing your blood sugar levels and overcoming fatigue, book a free discovery call – send me an email [email protected] We're here to help you on your journey to health and vitality.

Featured Supplement: B Vitamins are often hailed as 'energy vitamins' for their crucial role in energy production. 

Here are some benefits of B Vitamins for energy support:

Boost Energy Production: B Vitamins are essential for converting dietary nutrients into ATP, the energy currency of the cells.

Support Nervous System Health: These vitamins support the health of your nervous system, which directly influences energy levels.

Promote Heart Health: By reducing homocysteine levels, a risk factor for heart disease, B Vitamins contribute to overall cardiovascular health and endurance.

Enhance Mood and Cognitive Function: Adequate B Vitamins intake is associated with improved mood and cognitive function, influencing your overall energy levels and well-being.

If you'd like to order my favourite supplemental form of B vitamins, please get in touch.


How to balance the good vs the bad oestrogens

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As women, we often find ourselves in positions where we care for others; it's just the nature of who we are. We have roles that vary from being a businesswoman, an employee, keeper of the house, a wife, mother (pet mom), daughter, partner, or boss.

BUT the one role you can't ignore is caring for yourself and the delicate dance that is your female hormones.

In today's blog, we look at the role of oestrogen. This essential hormone varies as you age and throughout your monthly cycle.

What most women don't know is that we need to keep the 'right oestrogen' optimised and manage the reduction of the 'wrong oestrogens'.

Whether you do or don't suffer from hormonal health issues, this is essential information for keeping your oestrogen in the right balance and beneficial for all the women that you know and love.

In the blog below we look at a few things you can do daily that will help your body find its balance naturally. These tools may be all you need to get your body on an even keel again.

Getting the Oestrogen Balance Right

Oestrogen, it’s what makes you feel more like a woman and when a woman's hormones are in balance, she feels fabulous, her skin glows, she has energy and vitality. 

Oestrogen helps makes you feel sexy and flirtatious, helps your libido and it’s one of the most powerful hormones and performs about 400 functions in your body.
 
There are at least two dozen known oestrogens all with various functions and they are produced in the ovaries and the adrenal glands. 

The most commonly discussed oestrogens are oestrone, oestradiol, and oestriol and the main function of these oestrogens, as a group, is to tell cells to grow and proliferate.

The Good Oestrogens

Stimulate endometrial cells in preparation for pregnancy, prompt breast tissue growth, maintain function of the sexual organs, stimulate the menstrual cycle, and initiate the bodily changes that occur at puberty.

The benefits of oestrogen you may not have considered:

  • keeps the heart healthy, maintains stable blood pressure, reducing the risk of heart disease
  • improves blood flow to the brain, helping with memory and fine motor skills. 
  • plays a critical role in maintaining bone density, reducing the risk of osteoporosis.
  • helps to increase muscle mass and strength, which can aid in weight management and overall health.
  • helps to keep serotonin levels stable, which can improve mood and reduce symptoms of anxiety and depression. 
  • supports the effectiveness of endorphins, the body's natural painkillers and mood enhancers.
  • protects the vaginal walls from thinning and atrophy, keeping the tissues well lubricated and reducing the risk of painful intercourse or vaginal infections.

The ‘Bad’ Oestrogens

There are detrimental oestrogens known as xeno-oestrogens or ‘outsider’ oestrogens these are foreign substances with oestrogen like effects on the body.

Most xeno-oestrogens are derived from petrochemicals and include pesticides, industrial chemicals, cleaners, plastics (water bottles, food containers), nail polish, and car exhaust.  

Previously, these small amounts of oestrogenic activity were dismissed, but recent findings indicate all those little exposures add up.
 

How The ‘Bad’ Oestrogen Affects You

Unfortunately, due to the world we live in, we’re exposed to a lot of the ‘wrong’ type oestrogen which can very easily lead to imbalances like PMS, loss of sex drive, sweet cravings, heavy periods, weight gain, breast swelling, water retention, fatigue, depression and cells multiplying unnecessarily, leading to dangerous situations, such as cancer in some cases.

How can you support your body to increase the balance of good oestrogen versus the bad?

There are a few simple things you can do daily that will help your body find it's balance naturally, these tools may be all you need to get your body on an even keel again.

While it is clearly important to minimise our exposure to these external xeno-oestrogens, the good news is that there are other ways of helping nudge oestrogen levels back into balance through phyto-oestrogens found in food and herbs.
 
Phytoestrogens exert mild oestrogenic effects and block the negative xeno-oestrogens effects on your body, the active chemical constituents are isoflavones, coumestans and lignans, and they work as hormone balancers. They mimic natural oestrogen or block it at oestrogen receptor sites on cells throughout the body. Imagine these receptor binding sites as parking spots reserved for hormones.
 
Once “parked,” the hormone can exert its effect on the cell. If the body’s ‘good’ oestrogen levels are low, phytoestrogens fill those parking spots and gently mimic the role played by oestrogens. If the levels of environmental oestrogens in the body are too high, phytoestrogens block their access to oestrogen receptor sites, substituting their own milder oestrogenic activity for the excessively strong oestrogenic effects created by environmental xeno-oestrogens.

Foods
To promote the good oestrogens increase your intake or make sure you eat these foods which contain phyto-oestrogens daily: 

My favourite functional foods for women to help keep oestrogen in check include – flax seeds, raspberries, organic soy, carrots, apples, cruciferous veg like broccoli and cabbage, chickpeas, beans, lentils, asparagus, fennel, garlic, oats, pears, peas, pomegranate, dried sea vegetables, sunflower seeds, sweet potatoes, squash and wheat germ.

Apples & carrots have special fibres that help with detoxification and elimination of bad oestrogens. They bind up excess oestrogen that would otherwise recirculate in the body to cause symptoms like PMS, so that they are eliminated through your bowels.

Flax contains lignans, which attach to oestrogen receptors. These lignans have a much weaker oestrogenic effect on the body, thus they are protective against oestrogen excess. Flax seeds are also able to inhibit aromatase, further supporting healthy oestrogen levels. Aromatase is an enzyme that converts our androgens into oestrogens.

Broccoli sprouts contain sulforaphane, which supports methylation of oestrogens in phase 2 liver detox. 

Oestrogen metabolism is SO important. It’s not just about how much oestrogen you have, but how you’re metabolising it.

 Hummus is an easy way a women can increase her intake of phyto-oestrogens daily.
 
Particularly powerful phyto-oestrogens are found in soya products. The high soya content in traditional Japanese diets is likely to be why Japanese women tend not to suffer from menopausal symptoms.

Herbs

Herbal phyto-oestrogens that I use to manage hormonal imbalances like PMS are as Mexican yam, Black cohosh, Dong quai, Agnus castus and many others. 

Many women find immense relief from various hormonal problems and peri-menopause by supplementing with phyto-oestrogens.

 
A qualified herbalist will create blends of herbs to address your specific issues combining the best ‘medicine’ for the job.

Do what you can to minimise your exposure to xeno-oestrogens—you’ll find them in some unlikely places.

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

Rose a woman’s healing herb – an essential in any healing toolkit

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Rose A Herbal Healer

The rose is steeped in legend and symbolism from Greek mythology, the Eastern traditions and also in Roman legends. Since those early days the rose has not only been appreciated for its beauty and perfume but also for its medicinal values.

One of the most sensuous and romantic of flowers – is used as a symbol of love in western cultures, of divine love in the church, as a food in the middle east and in skin and perfume preparations since Egyptian times.

In Ayurveda they say rose treats the heart, nerves, and lifts the spirits. It has an affinity for the blood and has a certain astringency that stops bleeding and reduces inflammation, so it’s very beneficial when there are signs of heat (in Ayurveda high Pitta in one’s constitution) – like a red tongue, agitation, hot flushes, lots of blood, irritability and emotional sensitivity.

Rose a herbal healer

The areas where I tend to find rose most beneficial, as a Naturopath and Herbalist, is for women who have issues with PMT, hormone imbalance or who  have periods that are painful, excessive or irregular, it is helpful with infertility and to increase sexual desire.

If there is an underlying anxiety, nervousness, sadness or grief the role of rose is nourishing on the nervous system. It has a calming effect on the emotions and the heart.

I would also recommend using Rose in the following situations:

– for fevers, rashes, infections, colds & flu
– as a tea to help clear heat & boost immunity
– for hyperacidity, diarrhea, excess phlegm
– rose water is an excellent cleanser used to soothe the skin
– to help with tissue repair with skin blemishes, acne, minor cuts and fine lines

How to use Rose

  • PMT or problems with your periods –  try drinking 2 -3 cups of Rose tea daily.
  • Feeling irritable or sad – add rose otto essential oil to your bath or rub it on your forehead or over your heart area. Drink the tea.
  • Red skin and acne – spray your face with Rose water after cleansing. The best toner ever!
  • Inflamed red eyes – spray rose water onto cotton pads and place over eyelids

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