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Helping you through the menopause naturally and happily…

May 3, 2011 By

As women age, the level of hormones produced by the ovaries inevitably declines. However, if you are in good health and your glandular system is working well, going through the menopause does not need to be the miserable, uncomfortable, depressing process we are often led to expect.

Menopause is defined as the time menstruation ceases. Peri-menopause is the time building up to the when the periods have completely stopped. This process can go on for years and can come with many symptoms akin to pre-menstrual syndrome i.e. breast tenderness, moodiness, sleep disturbance and weight gain. If you are experiencing these kinds of symptoms and your menstrual cycle is becoming increasing less frequent and lighter in flow, then you are likely to be peri-menopausal.

Menopause is most commonly experienced in the late 40s or early 50s. One of the main indicators for the age of your menopause is when your mother went through hers. Peri-menopause can start from late 30′s onwards and can go on for years. To ensure your body manages this process and passes through menopause without all those horrid symptoms associated with menopause like hot flushes, depression, loss of libido, vaginal dryness, thinning skin & hair, fatigue and memory loss, it is essential you are in the best possible health as you approach and pass through peri-menopause.

Women who are undernourished, stressed, have poor blood sugar balance and/or are lacking in essential nutrients, are far more likely to struggle through teh menopausal process and beyond.  Whereas, those in good health can pass through it without the need for any orthodox or even natural-health intervention and with minor, if any, unpleasantness.

Remember, the menopause is a natural process, just like going through puberty is, yet it is often regarded and treated like an illness.

So, here are some guidelines to helping your body through this hormonal shift:
Manage your stress: as the production of oestrogen and progesterone from the ovaries decreases, other glands in the body up their production. Your adrenal glands are particularly important for taking over from the ovaries but they can only do this if they are in good shape. Continuous levels of emotional, physical and psychological stress can lead to adrenal fatigue. If you approach menopause with worn out adrenals, you are far more likely to struggle through ‘the change’.

For happy adrenals eat plenty of wholegrains, fresh veg, pulses and small, regular amounts of good quality protein to nourish the adrenals;  avoid refined sugars / carbs & processed fats and limit caffeine as these will further deplete the adrenals;  address the main causes of your emotional and physical stress.

Maintain stable blood-sugar levels: Hypoglycaemia, or low blood sugar levels, puts extra stress on the adrenals; trigger cravings for sugar; causes moodiness, fatigue & weight gain and, left unmanaged, will make menopausal symptoms much worse. To avoid this,  eat a wholefood, unrefined diet;  never skip meals, especially breakfast and don’t allow yourself to get too hungry.

Maintain a healthy weight and keep active: excess body fat, especially fat around the middle can upset hormonal balance and doing regular, weight-bearing exercise like fast walking, jogging and resistance exercises will keep your bones strong  – osteoporosis being a very serious consequence  for many women post-menopause.

Use natural herbs and supplements to enhance your hormonal levels*: herbs such as Black Cohosh, Vitex Agnus Castus and Red Raspberry Leaf are all well documented as being helpful in easing a range of menopause-related symptoms. Agnus castus is an adaptogenic herb, meaning it works on the pituitary gland, helping hormonal regulation.

Maca Powder: another adaptogenic, is a south American root proving to be really beneficial in easing symptoms of the menopause, especially hot flushes, increasing energy and boosting libido. It can be added to your cereal, to a smoothie or taken in capsules. It is very safe with no known side effects and can be of significant benefit throughout peri-menopause.

Natural progesterone cream: usually made from wild yam, is a very effective way of increasing progesterone levels naturally. It is absorbed through the skin – a much more direct process than taking it orally. Administered during the second half of the cycle (from day 16 – 27) can significantly ease headaches, irritability, extra sensitivity and low mood, as progesterone levels often decrease more dramatically than oestrogen levels and it is this imbalance that causes the symptoms.

Get plenty of essential fatty acids (EFAs) and vitamin D: refer back to earlier blogs to find out about how to get enough EFAs. Fish oils for omega 3 and borage or evening primrose oil for GLA will significantly help your hormonal levels and help prevent your skin becoming dry and thin. Vitamin D is absolutely critical for healthy bones, for a healthy immune function and for mood regulation.

Take a good quality vitamin and mineral supplement: maintaining good levels of your micro-nutrients like chromium, zinc, magnesium, selenium, manganese etc., is so essential to support your adrenal glands, to balance blood sugar levels, for liver function and for lots, lots more functions in the body. At a time when the body is going through a big transition, make sure you are giving it all it need.

* Please note: it is advisable to get further professional, more in-depth advice regarding use of herbal interventions.

Filed Under: Holistic Treatment

Hormonal Mayhem? Finding balance naturally…

May 2, 2011 By Leave a Comment

I work a lot with hormonal issues, specifically menstrual, fertility and menopausal problems. These all have their own symptoms and complications but they invariably stem from some kind of hormonal imbalance.

Working in natural health means helping the body sort itself out. When it comes to the endocrine system, (the incredibly complex and sophisticated glandular system that produces hormones and monitors its balance), it can be supported and regulated relatively simply.

The pituitary gland is often referred to as the grandfather or master gland as it sends out signals (hormones) that trigger the  production of oestrogen, progesterone & testosterone (yes, women produce testosterone too). The balance of all 3 of these hormones is governed by the pituitary gland and the wrong balance can disrupt the menstrual cycle, cause premenstrual syndrome, lead to infertility and hormonal disorders like polycystic ovary syndrome.

By the way, it is not only the ovaries that produce our sex hormones, smaller amounts are also made in the liver, adrenal glands, breast tissue and abdominal fat cells.

So, rather than taking synthetic hormones that, in theory, trick the body in to believing hormonal levels are as they should be, the naturopathic view is to support the pituitary gland and all the other systems in the body that influence the endocrine system, to enable your own body regulate the production of your  hormones naturally.

There are a number of ways to do this, with diet playing a large part. There are also some specific herbs and ‘super-foods’ that I use with my patients to great effect, which I will guide you through.  So look out for my next few blogs where I will outline natural remedies for various hormonal problems, starting with the menopause.

Filed Under: Holistic Treatment

Blast that belly fat and keep your arteries healthy too….

April 21, 2011 By 1 Comment

How? It’s very, very simple. Drink 5 – 6 cups of green tea every day.

Extensive studies have been carried out to identify the many health benefits of green tea. Many studies have established that regular green tea consumption can reduce body weight and specifically abdominal fat. One study measured abdominal fat loss of up to 17.8% over an 8 week period – this is phenomenal and just from drinking tea!

Green tea has many added benefits: the high level of antioxidants offers protection from many cancers; it has been shown to reduce the detrimental affects of metabolic syndrome (a collection of ailments that significantly contribute to cardiovascular disease including high blood pressure & cholesterol, insulin resistance & obesity); green tea has also been shown to protect against Alzheimers, dementia and heart disease, specifically by improving cholesterol profiles and arterial health  – how incredible is that?!  Why on earth is green tea not a national requirement for everyone?

Back to weight loss, the phenols is green tea are thought to influence metabolism. This affects weight loss in general and abdominal fat in particular. So get drinking! But be warned – green tea can taste quite bitter. This can be avoided quite simply, DON’T USE BOILING WATER. Simply switch off the kettle before it gets to a rolling boil, or wait for it to cool a little after the kettle has switched itself off. Better still, tell me where I can get a kettle with a thermostat. If they don’t exist, please invent one someone :)

These days green tea is readily available and comes with many added flavours so experiment until you find one you really enjoy. And don’t worry about the caffeine in green tea. This is counteracted by an amino acid in the tea which is very calming, stimulating ‘feel-good’ chemicals in the brain and inducing a deep sense of calm and relaxation . Yet another reason to drink the stuff.

Filed Under: Healthy Eating, Holistic Treatment, Weight Loss

Managing Cholesterol Levels (& your general health) Naturally

February 5, 2011 By Leave a Comment

I was asked several times last week about how to lower blood cholesterol levels. If you have your cholesterol measured by the doctor, the reading needs to be below 5 to be considered within the normal range. A blood test is the only reliable way to know if you have high cholesterol or not. However, it is strongly genetic and if you have high blood pressure you are more likely to have high cholesterol but this is not always the case. Excess cholesterol can build up under the skin so it can sometimes be detected as little white dots around the eyes where the skin is very thin.

There are 2 types of cholesterol. It’s the low-density lipoprotein, or LDL cholesterol that is considered bad.  High-density lipoproteins (HDL) are the good guys. The higher your HDL and the lower your LDL, the lower your risk of heart disease and heart attack. The problem with LDL cholesterol is that it collects on the walls of the blood vessels causing narrowing and restriction of blood flow.

So, cholesterol should not be considered all bad. HDL cholesterol is essential for good health. Our bodies make cholesterol and without it, we could not live. HDL not only provides  support to all our cell walls, maintaining cellular health, it also scours the walls of our blood vessels helping to remove the build of the bad LDL cholesterol.

So, here are some guidelines for not only reducing your LDL levels but also for upping those super-healthy HDL levels:

• Exercise – regular, aerobic (getting out of breath) exercise for a minimum of 20 minutes, 3 times a week is thought to be the most effective way to increase your HDL levels.

• Drink white tea – this is now widely available. It comes from the same plant as your average builders tea but is not highly processed like black tea. As a result is contains high levels of a type of antioxidant, catechins, which have been shown to increase HDL and decrease LDL.

• Eat Garlic - a potent remedy for lowering high levels of LDL.

• Avoid Trans Fats – I’ve blogged about these man-made nasties before. Hydrogenated or partially hydrogenated fats contain trans fatty acids. These fats are found in many spreads, snacks, processed baked goods and fast foods.  They have been shown to significantly increase levels of LDL cholesterol.

• Have a glass of wine, preferably red – although it is not advisable to drink alcohol every day, a regular glass of wine has been shown to significantly increase levels of HDL.

• Increase levels of soluble fibre – oats are very high in a very beneficial fibre for not only lowering LDL but also for increasing HDL levels. These beneficial fibres are also found in fruits, vegetables and pulses.

• Increase intake of omega 3 fatty acids – oily fish, organic dairy products and grass-fed meats contain omega 3, shown to increase HDL levels.

• Eat healthy fats -  found in nuts, seeds, avocado, olives (olive oil) increases HDL levels.

• Eat more foods high in vitamin E – this fat soluble vitamin found in sunflower seeds,  avocados, nuts, whole-grains, oily fish, egg yolks, green leafy veg and sweet potatoes increases lecithin levels in the blood. Lecithin breaks up LDL cholesterol in to small particles preventing it from sticking to blood vessel walls.

• STOP SMOKING & LOSE WEIGHT if your waist measurement is greater than your hip measurement – a sure-fire way of establishing if you need to burn off some body fat.

Can I just point out that all these guidelines are the same as those recommended for virtually every aliment and are the foundation to a healthy life, so follow these pointers regardless of your cholesterol levels!

Filed Under: Healthy Eating, Holistic Treatment

Vitamin D3 – an antidote to Post-Christmas Winter Blues?

January 6, 2011 By

The next couple of months can feel pretty tough as the spring feels a long way off, the severe winter we’ve had feels as though it’s been around for ages and the excitement of Christmas and the new year is nothing but a memory.

The short, dark days can seriously affect your mental health, not just because Jan and Feb are dreary months, the lack of sunlight means that many people in this country are deficient in vitamin D as we make vitamin D when our skin is exposed to sunshine.  Low levels of vitamin D are strongly associated with Seasonal Affective Disorder (SAD) which affects many people through the winter months. Symptoms of SAD include depression, sleep disruption, mood swings, weight gain, low libido and lethargy. These symptoms can be mild or very severe.

Government guidelines are changing regarding exposure to sunlight. Although it is never advisable to exposure yourself to strong sunlight without suncreen protection, it is now accepted that it is necessary to expose at least 20% of unprotected (no sunscreen) skin to the sun (not  between midday and 3pm in the uk) on a daily basis to generate a healthy dose of vitamin D.

This being the case, where do we get our vitamin D from when there’s no sun for months on end? Vitamin  D can be found in certain foods, mainly oily fish like salmon, mackerel, sardines; there’s a little vitamin D in dairy products and some in eggs. Vegans and vegetarians are particularly vulnerable to vitamin D deficiency although few people eat enough vitamin D rich foods to maintain healthy levels throughout the winter.

The solution is to take a vitamin D supplement, certainly throughout the winter months and throughout the year unless you are likely to get at least 20 minutes of sun exposure every day through the spring and summer (not likely in the uk). There are 2 types of vitamin D supplement, D2 and D3. ALWAYS go for D3. This is absorbed and utilised by the body far better than D2 which is a synthetic, cheaper option. Having a daily dose of D3 can significantly lift your mood, increase energy, improve your sleep and help with mental clarity. Vitamin D is also a crucial element in getting calcium in to the bones and recent research had also found vitamin D to be protective against many cancers.

If you take a multi vitamin and mineral supplement check that it contains vitamin D and make sure it is D3 (calciferol). If not, change to one that does. However, most multi vitamins and minerals will only contain about 200 iu of D3 whereas 1000 iu are considered a minimum requirement for healthy weight adults (overweight people need more)  throughout the winter. Alternatively, you can get a D3 supplement on its own. Most vitamins and minerals work best when taken in combination with other nutrients so always take your supplements, and D3  in particular, with food and as vitamin D is a fat-soluble vitamin it needs to be taken with food that contains some fat in order to be utilised properly.

Filed Under: Healthy Eating, Holistic Treatment, Weight Loss

The Misery of Migraines.

October 16, 2010 By

I was recently working with a client who had been suffering from migraines for years. It can be such a debilitating condition, resulting in sufferers confined to their homes for fear of a migraine attack kicking in. Once a migraine starts there is precious little that works for most people as far as medications or other interventions to stop the migraine developing in to the searing pain and nausea that most sufferers experience.

I am always aiming to find the cause behind someone’s health issue. It’s simply not enough to mask the pain, I want to understand the triggers and help my client find a way to allow the body to heal. Migraines happen for a reason, as with any body malfunction from PMS, feeling bloated, feeling tired all the time, eczema, asthma, achy joints – these are all symptoms due to something being out of kilter in the body.

So, back to migraines. It is commonly believed that certain foods can trigger migraines. Wheat, dairy and citrus are often the culprits and elimination diets are required to establish which foods can be tolerated and which cannot. However, there are other reasons for migraines. Structural issues with the neck can be responsible as can hormonal fluctuations. What is often overlooked is the effect of the stress hormones on migraines. Exposure to Cortisol, a powerful adrenal hormone triggered when we are exposed to long-term stress can cause levels of serotonin – the ‘feel-good’ brain chemical to drop, which in turn can trigger a migraine.

Having a migraine and the anticipation of getting a migraine is stressful in itself, so it can become a self-perpetuating cycle of feeling stressed, getting a migraine, feeling more stressed etc. So, if you are struggling to establish the cause of your migraines, go and see a qualified nutritional therapist (like my good self :) ) who can help you with your stress levels, provide advice on ways to naturally increase your serotonin levels and help you to work out if you have any food triggers.

Filed Under: Healthy Eating, Holistic Treatment, Stress

A Little Extra Note on Green Tea…

October 8, 2010 By

… by the way, a little extra note on green tea. In my previous post I cautioned against drinking green tea if you are struggling with your sleep as it contains caffeine.  If you are very sensitive to caffeine, it is a good idea to avoid it, especially after early afternoon.

However, not only is green tea packed with antioxidants,  it also contains an amino acid called Theanine which is very calming, stimulating ‘feel-good’ brain chemicals and inducing a deep sense of calm and relaxation. So, I am all for you having a morning cuppa of green tea, but it is not caffeine free as many people believe. In fact, it is the same tea as your ordinary ‘builders tea’ it’s just  processed differently, retaining more of the beneficial properties and reducing caffeine levels.

Another bonus for those trying to shift some weight – green tea is thermogenic meaning it revvs up the metabolic rate – so another thumbs up for green tea. Many people find it bitter though. Try out various brands as they vary a lot but also never pour boiling water on green tea as it will bring out the bitterness. Use water that is off the boil, ideally around 80 degrees rather than 100.

Filed Under: Healthy Eating, Holistic Treatment

Struggling to get a good nights sleep? Here are some simple, effective tips…

October 8, 2010 By

Getting a good nights sleep is absolutely fundamental to good health. When we are in a deep sleep our bodies switch in to restorative mode: cellular cleansing, tissue repair and cell growth are all essential functions that happen when we sleep and need to be carried out on a very regular basis in order to maintain optimum health.

Having a good nights sleep also allows us to cope better with the physical and mental demands of the following day. If you are not getting sufficient sleep, your ability to cope with the stresses and strains of daily life will rapidly diminish.

If you are finding it hard to get off to sleep or if you nod off easily but find you wake in the early hours and cannot get back to sleep there are some simple, effective things you can do to help your body get the sleep it needs:

• Most people are aware that coffee is a stimulant. If you are struggling with getting a good nights sleep cut out all coffee but also tea, green tea and chocolate as they all contain caffeine and are therefore stimulants.

• Also, watch how much alcohol you have. Yes, it might make you feel relaxed but if you have alcohol on an empty stomach it will cause a big sugar rush leading to stress hormones being released. If you have these powerful stimulants charging around your body there is absolutely no way your body will be able to switch in to sleep mode. Another problem with alcohol, it interferes with serotonin levels in the brain – serotonin being key to relaxation and a good nights sleep.

• Exercise in the morning is really beneficial. Exercise is initially stimulating, (so avoid it in the evening), revving you up to face the day but leaving you tired by the end of the day. Most people are mentally not physically exhausted by bedtime which makes them feel tired but interferes with the nervous system switching off. Exercise is also a really effective way of reducing stress hormones – as I said above, if you have adrenaline and cortisol in your system, your nervous system simply cannot switch into sleep mode, however tired you are.

• There are some key nutrients to help you sleep too. The B vitamins and magnesium are essential for calming the nervous system and allowing it to switch off. Eat plenty of whole-grains, pulses and animal protein to get enough of these nutrients and also, try having a snack high in complex carbohydrates, like a banana or oat cake with hummus, about an hour before bedtime – this will stimulate the production of that all important brain chemical, serotonin.

• A really fantastic relaxation technique is ‘Progressive Muscle Relaxation’ (google it!), it is a great thing to do when you go to bed in order to trigger your sleep mode.

More easy tips: a cup of chamomile tea before bed; sprinkling lavender oil on your pillow; a hot bath; writing down what’s on your mind, what you have to do the next day will help your brain quieten down and rather than watch the telly, go to bed with a good book – it’s much more relaxing.

For those of you who have long-term insomnia, I would strongly advise visiting a qualified nutritional therapist (such as myself :) ) as there are many more interventions that can be recommended which will be tailored specifically to your needs.

Filed Under: Healthy Eating, Holistic Treatment, Stress

Apple Cider Vinegar – a really terrific health tonic and weight-loss tool.

September 21, 2010 By

Apple Cider Vinegar (ACV) is a really amazing, natural remedy for all sorts of aliments and it is very helpful if you’re trying to lose weight. It is readily available in supermarkets although the best kind of ACV to use for medicinal purposes is unpasteurized and unfiltered organic Apple Cider Vinegar which is generally available from health food shops or online. This sort of ACV will have been cold pressed to retain the enzymes which offer many of the health benefits it is so well known for.

Why is it so fab? Well, many studies have shown that it is a great digestive aid as it stimulates the body’s production of hydrochloric acid (HCL), improving the breakdown of foods in the stomach. As we age, our production of HCL reduces which can lead to all sorts of digestive discomfort and poor absorption. It can also help with acid reflux, so don’t be afraid to try this even though it might feel counter-intuitive if you do suffer from this condition.

ACV also improves the break down of proteins, significantly increases iron absorption, lowers cholesterol and blood pressure and is very well known to help with arthritic conditions.

From a weight loss perspective ACV has been found to suppress appetite; it increases metabolism and the transit time of fats, reducing how much fat is absorbed; it improves insulin function which also supports weight loss. It is even really effective at helping reduce fluid retention which can improve the appearance of cellulite and helps in the  elimination of fungal infections – how amazing is that!

To gain these benefits all you need to do is take 1 – 2 tablespoons of good quality ACV in some water and drink just before your main meal.

Filed Under: Healthy Eating, Holistic Treatment, Weight Loss

Come Skype with me.

August 18, 2010 By

For those of you who are not based in the SE of England, you can still come to me for a nutritional therapy session using Skype. It’s free to use and the next best thing to sitting with me in my treatment room. So, if you are struggling with your health or simply want some guidance on how to achieve optimum health, have a look at my programmes page to see which option is best for you. Oh yes, and here’s my Skype address: health-in-hand.

Filed Under: Holistic Treatment, Uncategorized
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