There is a very direct link between the way we live and our happiness. In this article, I explore what it means to be happy, why some people are happier than others, and what you can do about your happiness level.
Happiness is a really complex and interesting state of the mind and body. Many factors—both physiological and psychological—combine to create your level of happiness. These include:
The last of which is often ignored as an important factor, however, plays a much bigger role than we think. To feel happy, you need a rush of what are known as happy hormones.
Feeling happy does not happen by accident. The feeling of happiness you experience is because of certain physical neurotransmitters or hormones. When you laugh or think of a nice thought, these physical substances literally make you feel happy.
Dopamine, serotonin, endorphins, and oxytocin—these are otherwise known as happy hormones. Gamma-aminobutyric acid (GABA), on the other hand, is responsible for bringing about a state of calm. When you feel happy and relaxed, it is the result of a surge of one or more of these neurotransmitters or hormones.
All the positive life situations in the world do not matter if your physical body does not respond to the emotional and mental cues. And hence lies the problem in our modern world—we have everything yet so many people are still unhappy. We often hear it being described as feeling numb or indifferent.
Happiness can only occur when a physiological state is achieved—i.e. when your body responds to external and internal stimuli by producing physical compounds known as happy hormones.
Happy hormones are hormones or neurotransmitters that your body produces to regulate your mood and emotions. They can make you feel good, happy, and relaxed. There are four main types of happy hormones: dopamine, serotonin, endorphins, and oxytocin.
This is a neurotransmitter that is involved in your brain's reward system. It makes you feel pleasure, motivation, and satisfaction when you achieve a goal, learn something new, or enjoy an activity.
This is a hormone and neurotransmitter that helps balance your mood, sleep, appetite, and digestion. It also affects your memory and learning ability. Low levels of serotonin are linked to depression and anxiety
These are hormones that act as natural painkillers and stress relievers. They are released when you exercise, laugh, have sex, or eat spicy food. They can also create a sense of euphoria and well-being
This is a hormone that is also known as the "love hormone" or the "cuddle hormone". It is released when you hug, kiss, or bond with someone. It can also enhance trust, empathy, and social connection.
Unfortunately, happiness is not as simple as the body producing these hormones or neurotransmitters in response to a thought or situation. There is a complex cascade of regulation that ultimately is dependent on your level of health for the body to be able to respond appropriately.
It is important at this point to explain the fundamentals of how the body maintains health.
Often our mental health is isolated and seen as a mental health issue. Our body however is a whole being, not disconnected from the physical and mental. Both physical and mental elements have a very direct and important influence on the other.
When you are stressed mentally, there are negative physical effects. In the same manner, there are very real mental health consequences when your body is physically imbalanced. The best example is when we do not sleep well whenever we are stressed. When we do not sleep well, our hormonal balance is disrupted. Consequently, our emotional well-being suffers when hormonal balance is disturbed.
The diagram above illustrates the fundamentals of health: sleep, diet, hydration, exercise, and a positive mental outlook in life. When we take care of these fundamentals, we are rewarded with holistic well-being. When we ignore them, our health suffers and ultimately, our level of happiness.
To boost your body’s ability to produce happy hormones, you need to take care of the fundamentals of health. You can boost your levels of happy hormones by engaging in activities that stimulate their production.
Achieving hormonal balance is key to overall health and well-being, but modern life throws a lot of obstacles in the way. To support healthy hormone levels, it’s important to avoid behaviors and environmental factors that dysregulate the complex systems regulating metabolism, growth, and development.
Below is a list of things you should avoid to achieve better hormonal health.
Lack of happiness, anxiety, depression, and indifference can be significantly improved by focusing on the fundamentals of health. Understand that the physical production of hormones and neurotransmitters has a significant impact on our emotional well-being and happiness.
Refocusing your actions towards health and away from destructive activities will bring greater levels of happiness. It won’t happen overnight, but it will happen if you are patient and work with your body, rather than against it.
]]>
Firstly, let’s remind ourselves that for pregnancy to occur, a few requirements are necessary for conception. These are:
When you begin to chart your cycle, the aim is to learn to understand your body’s language in order to sense the time in your cycle when you are the most fertile.
As mentioned above, a healthy cervix producing the necessary mucus to nourish and channel the sperm to meet the ovum is absolutely essential for fertility. And when it comes to identifying the fertile time in your cycle, checking your cervical mucus is key!
The cervix is the lower narrow portion of the uterus which joins with the vagina. It is lined with cells that respond to changing hormone levels such as oestrogen and progesterone and in response to these hormones, produce various types of cervical mucus.
When hormone levels are low, in the early days of the menstrual cycle and generally when menstruation has stopped, the cervix is blocked by a thick plug of mucus. This means that no sperm can enter the uterus and a woman is considered to be infertile during this time in her cycle.
As oestrogen levels begin to increase, the cervix responds and begins to produce a different kind of mucus that dissolves the mucus plug and technically opens the pathway into the uterus. Meaning that sperm can now enter the uterus and a woman is considered to be fertile.
When a woman begins to chart her cycle and cervical mucus changes, she will notice a change from her basic infertile pattern to a pattern of fertility. This can be sensed at the vulva. She may experience feeling more sticky, wet, or even slippery sensations.
She may notice this mucus pattern over a few days, where her pattern is changing and developing. Along with changes in sensation, she may also begin to visually see the mucus becoming more clear, watery, and even forming strings. This indicates that the cervix is producing the various forms of mucus necessary for fertility and to keep the sperm alive.
In order to identify the most fertile time in the cycle–the peak of fertility–a couple is encouraged to wait until the signs of peak fertility show up. This is when the mucus becomes more watery and with a slippery sensation, sometimes with a soft and swollen vulva. The peak of fertility is closely correlated to ovulation and therefore, intercourse is encouraged during this time and the following 1-2 days.
Some women produce less cervical mucus than others. However, that does not mean that they are infertile. Paying extra attention to the sensation will be helpful as even just a day of fertile mucus, sensing the change from dry to wet or slippery, and timing intercourse on that day can be enough for conception.
Depending on the length of your menstrual cycle, the peak of fertility and ovulation may not always occur on day 14. This is why it is so essential to chart and keep a record of the cervical mucus changes that you experience throughout the cycle, daily. Ovulation does not always occur on the same day and some women experience shorter and longer cycles where ovulation may occur early or later in the cycle. Keeping a record is going to help identify when YOU ovulate.
There are various forms of natural fertility management and ways to chart your cycle. From the Billings Ovulation Method® perspective, keeping a record of the cervical mucus sensation and appearance is the most important, and really all that is necessary once you learn to use this method.
There are moments when fertility is postponed and a woman may not be ovulating. This can be due to previous use of hormonal contraceptives, mental and emotional stress, relative energy deficiency, and/or excessive exercise.
If you recently stopped hormonal contraception, you want to allow time for your body to balance and restore its ovulatory function, charting your cycle will help you to understand when your fertility is returning and your cycle has recovered.
There can be deeper underlying factors as to why couples struggle to conceive, such as PCOS, endometriosis, ovarian insufficiency, or poor sperm count. If this is the case, we recommend consulting with a healthcare professional or one of the naturopaths in our online clinic to get support along your fertility journey.
Finding the right time in the cycle for intercourse will optimize your chances of conceiving. In addition, by keeping a monthly chart, you will be able to identify the length of your cycle and its various phases. It gives you great insight into your reproductive health and will be a valuable tool for noticing any cycle imbalances requiring more attention.
If you are looking for more support on your fertility journey, our team of practitioners is here to guide and support you. So book your first consultation today to set up the best plan for optimizing your hormonal and reproductive health!
Disclosure:
This article is written from a Billings Ovulation Method perspective. Hence the focus remains on cervical mucus production. If you would like to learn more about this method of natural fertility management, please reach out to our practitioner team.
]]>
Everyone’s mood can vary from day to day. However, if you’re feeling sad and irritable for days at a time or have a loss of interest in activities you love, these could be signs of depression.
Depression is more than simply going through a rough patch. It’s a serious, recognized mental health condition that can make daily life difficult for those affected. Read on to learn more about common depression symptoms in women and men so you can be prepared to help yourself and/or the ones you love with the right treatment.
It’s important to remember that depression and anxiety symptoms often go hand in hand. For a proper diagnosis, it’s important to talk to a licensed mental health professional or your doctor.
Here are a handful of depression symptoms to watch out for.
One major sign of depression is feelings of guilt or hopelessness that last more than two weeks. Depression isn’t always just feeling sad. Many people may experience other negative emotions that make it difficult to go about their daily life.
Hobbies, work, and relationships should be sources of joy. Losing interest in doing the things you love or your daily activities is another sign of depression.
Many individuals report a decrease in their appetite when it comes to depression and anxiety disorders. This can lead to weight loss in the long term which can be detrimental to your physical health.
Depression is a mental illness, and like other mood disorders, it can also affect your sleep. Many people with depression find it difficult to fall asleep and stay asleep, which can create a negative cycle.
Major depression can also cause mood swings in individuals. This isn’t to be confused with bipolar disorder, as it is characterized by quick shifts in mood.
It’s no surprise that depression can lead to a lack of energy. Trouble sleeping and being interested in daily activities naturally leads to feeling more lethargic.
Depression causes major emotions, including feelings of worthlessness. This can lead to low-self esteem and self-loathing.
As you can see, depression can cause both mental and physical anguish. It doesn’t discriminate between men and women and it can manifest in individuals in different ways.
Depression is also a spectrum. Major depressive disorder is often the most severe and includes the most symptoms.
There is no one cause for this mental illness. You may be more at risk if your family has a history of depression, you have a hormonal imbalance, or experience a traumatic event.
It’s also important to note that depression in women can occur in different ways. For example, postpartum depression is unique to a woman’s life and can affect her mood, menstrual cycle, and more.
Learn more about depression and how hormones play a part from our blog.
]]>
One of the most common questions we get asked in our online communities is
"why am I so tired"?
Fatigue really is a representation of many factors in our body and you need to do a little detective work to determine which of the following causes are related to your individual health situation.
The most common causes of fatigue we see in our online clinic and communities are;
Let's look at each of these areas in a little more detail;
Nutrient Deficiencies
Without certain nutrients such as Iron, B Vitamins, and Magnesium you will always struggle with fatigue. These key nutrients power our cellular energy centres and are commonly deficient in the western community despite most people consuming a nutrient rich diet. The problem is two-fold. First is many are people consuming diets which are over processed, leaving food calorie rich and nutrient poor. Many people also do not consume enough variety in their food choices. Secondly is our bodies burn these nutrients too quickly. Inefficient cellular function utilises these nutrients too quickly leaving a state of deficiency. Certain nutrients like iron are also lost readily through women's menstrual cycles.
Poor Mitochondrial Function
Mitochondria are organelles in our cells that produce energy from food. When our mitochondria numbers diminish or become inefficient in producing energy we become fatigued. The above nutrients are important for mitochondrial function however keeping our cells in a clean state is equally important. Our cells accumulate internal and external toxins which inhibit the mitochondrial ability to produce energy leaving us feeling weak and fatigued.
Poor Quality Sleep
If you do not get regular, high quality sleep, your health will suffer in many ways. Everything I do in my waking life is directed towards getting a good nights sleep because it is literally the most important element for health and wellbeing. We repair and cleanse when we sleep well.
Stress leading to Adrenal Fatigue
Stress is exactly that. A stress on the body. Any additional stress on the body will fatigue it. Our adrenal glands are largely involved in the stress adaption response with long term stress levels leading to adrenal fatigue. When your adrenals fatigue it can lead to long term chronic fatigue, impact thyroid function and disrupt hormonal balance.
Thyroid Deficiency
If you are tired. Go and get your thyroid tested. Our thyroid controls our metabolism and when it is deficient our energy levels will be sluggish. Make sure you check all your thyroid markers including TSH, T3 and T4 levels.
Weak Digestion and Poor Liver Function
These two organs systems work together to ensure we digest all the nutrition from our diets. You can have the best diet in the world and a weak digestive system which causes food to be incompletely digested and ferments in your gut. Poor digestion is extremely common and develops as we age. Equally our livers are such high work organs making it is very easy for them to congest and not filter internal and external toxins leading to cellular build up affecting mitochondria. Supporting liver function and increasing the amount of LIVE probiotics and prebiotics in your diet is essential in rebuilding a healthy liver and digestion. You can do this through fermented foods, plant rich diets high in fibre and our Happy Greens and Happy Turmeric.
Viral After-effects
If your immune system is compromised then viral infections can linger in your system affecting cellular energy production. Ask your doctor to test you for any latent viruses which could be affecting your energy levels and then boost your immunity with a healthy diet and lifestyle, olive leaf, astragalus, echinacea, vitamin C and probiotics.
Insulin Resistance and Blood Sugar Control
Insulin Resistance occurs through consumption of too many refined carbohydrates, prolonged stress levels and poor sleep. Getting checked for insulin resistance is a good idea if you are finding energy slumps during the day. Avoiding refined carbohydrates, but not all carbohydrates, chromium, zinc and magnesium can improve blood sugar control and improve insulin sensitivity.
Insufficient Hormone Production
Hormones influence how we feel in many ways. Mood, energy, sleep and hormonal symptoms. Low progesterone and testosterone namely can affect energy levels. Working on increasing your internal hormone production (not taking external hormones) can have a huge effect on your overall energy and vitality.
Lack of Strenuous Exercise
Our mitochondria have a 9 day life cycle and the body produces the amount of mitochondria needed for our energy demands. If you do not perform any strenuous activities in this life cycle the body will reduce mitochondrial numbers. Over time you end up with only the bare necessity of mitochondria needed for your survival. Exercise increases numbers and helps to maintain and provide sufficient energy levels.
Unhealthy Diet and Lifestyle Choices
If you do not fuel your body with a balance of healthy fats, carbohydrates and protein you will always feel sluggish and lack energy. If you restrict any of these food groups you will eventually run out of energy. A healthy diet is not difficult or complex. It is all about preparing food at home and avoiding processed foods. A predominantly plant based diet with healthy fats and small amounts of quality proteins win the race every time.
Summary
If you need assistance checking any of these areas our online clinic with specialist holistic health care practitioners can guide you. A combination of Happy Greens, Happy Liver and Happy Hormones can set you on the right path to rebuilding your energy levels and vitality. If you need help with stress of sleeping then Happy Calm may just be the right tool to break bad sleep and stress habits.
You do not need to travel through life feeling tired and lethargic. Health and vitality are in reach if you embrace a wellness lifestyle. Your unique health path is a journey. Let us guide you with the right approach.
]]>
Iron is an essential nutrient required for the production of haemoglobin – a necessity if you want to live and oxygenate your cells for energy. Red blood cells need haemoglobin and iron (along with folate, B12, B6 & protein) to efficiently send oxygen throughout the body. Your body requires oxygen for energy, which is why you can feel so debilitated when you’re iron-deficient.
The optimal iron ranges are very different from the ranges you see on your blood test reports. Generally, healthy iron stores (ferritin) can be ranged between 15 - 200 but research confirms that anything under 30 is iron deficiency. Your iron levels should be well and truly above 30. Ideally, your ferritin should be above 60.
What’s your iron ferritin levels? Quick… go check your last pathology!
This is the same for your red blood cell investigations, e.g. total iron, total iron binding capacity, saturation and B12. The ranges are just too broad to identify if you’re within the optimal ranges. If you’ve been dealing with chronic fatigue or health issues for prolonged periods of time, you should see one of our health practitioners for a comprehensive health analysis.
Your iron levels should be well and truly above 30. Ideally, your ferritin should be above 60.
The following foods/drinks inhibit iron absorption:
*You must ensure that you’re soaking, sprouting, and properly preparing these anti-nutrient foods especially if you are a vegan/vegetarian so you can absorb iron and NOT hinder it.
Iron bisglycinate is a form that has demonstrated superior bioavailability compared to other forms of iron in various studies across various population groups.
It’s also shown absorption in the presence of dietary phytates and polyphenols! This high solubility and absorption improves tolerability and minimises gastrointestinal upset that is commonly experienced in people who use poor quality forms of iron like ferrous fumarate and ferrous sulfates.
Try to avoid over the counter iron supplements that contain sulphates, these are usually cheap and commonly cause gastrointestinal upset. Your iron supplement should always have vitamin C as a co-factor to enhance absorption.
Our bodies can also only absorb approximately 24mg of iron each day. Try to avoid supplements with much more than this amount in each tablet as they can also cause gut issues and inflammation.
It is also important to consider iron absorption blockers like oxalates and tannins that are found in teas and coffee. Make sure you are drinking your tea and coffee two hours away from taking iron supplements or eating iron-rich foods to optimise iron absorption. On an empty stomach is best if well tolerated.
There are two forms of iron: heme iron and non-heme iron. You can get heme iron from animal sources and non-heme from plant-based sources but this needs vitamin C for absorption. Heme iron is significantly more absorbable than non-heme iron.
Some food sources of iron include:
If you have digestive problems, slow-cooked meals, soups, broths and stews are great for nourishing your gut.
Ask your doctor to test for iron studies and co-factors which includes: B12, full CBC, serum iron, transferrin, transferrin saturation, and ferritin to examine and determine the status of your iron levels.
Your red blood cells have a 90-day turnaround time, so you’ll generally find your energy will peak after three months of focused treatment.
If you are struggling with chronic fatigue, you should always investigate this further. Do not give up without an answer as to WHY you are chronically fatigued. Imagine… feeling ENERGISED again!? It’s totally worth it.
]]>
Between 30%–50% of women with endometriosis struggle with infertility, and 25%–50% of those with fertility issues also have endometriosis. However, endometriosis may not be the primary reason why they are infertile.
On the other hand, many women with endometriosis manage to conceive naturally. Having an endometriosis diagnosis does not necessarily mean that you will be infertile.
Nonetheless, if you are younger than 35, have endometriosis and have been actively trying to conceive for 12 months, you may want to consider seeking help. Women over 35 with endometriosis who have been trying to conceive for at least six months definitely need to seek fertility assistance and advice.
In the case of endometriosis, tissues of the organs within the pelvic cavity change and become distorted. Endometrial growths, chocolate cysts (endometriomas) and adhesions are all common presentations that can cause tissue changes within the pelvis.
These scenarios are more commonly seen in more severe cases of endometriosis. However, we also know that even in mild endometriosis, fertility can be affected in various ways.
If the anatomy of the reproductive organs are not affected and distorted by blockages or growths, it is important to note that fertility can be affected by the inflammatory mediators that are released by the endometriosis lesions, as outlined above. These mediators and chemicals can significantly impact the communication between the egg and the sperm, potentially affecting fertilisation and implantation.
From a conventional medical perspective, the main treatment option would involve surgery. A laparoscopic excision specialist will be able to remove your endometriosis, and for some women, this is all that is required. Some women may get pregnant naturally within six months of their surgery. Other women may require additional fertility treatment after their excision—such as IVF—in order to help them conceive.
From a naturopathic perspective, I am very supportive of getting a proper diagnosis and surgery performed by an endometriosis excision specialist. Note that this is different from ablation and is far more superior in removing and treating lesions. By doing this, hopefully you’ll have a ‘clean slate’ to work with. With the help of herbal medicine, nutritional medicine, dietary and lifestyle interventions, along with acupuncture, it may be possible to achieve wonderful results in optimising fertility.
Some of the key treatment goals when working to support fertility outcomes from a naturopathic perspective include:
Taking this approach to optimise fertility may be done as adjunctive support treatment whether a woman chooses to undergo conventional assisted reproduction or not. Whichever route she chooses to embark on to optimise fertility, complementary and alternative therapies can help improve her pregnancy outcomes.
Basso CG, de Araujo-Ramos AT and Martino-Andrade AJ. (2022). Exposure to phthalates and female reproductive health: a literature review. Reproductive Toxicology. Apr;109:61-79.
Evans MB and Decherney AH. (2017). Fertility and Endometriosis. Clinical Obstetrics & Gynecology, 60(3), pp.497–502.
Jiang I, Yong PJ, Allaire C and Bedaiwy MA. (2021). Intricate Connections between the Microbiota and Endometriosis. International Journal of Molecular Sciences, [online] 22(11), p.5644.
Macer ML and Taylor HS. (2012a). Endometriosis and infertility: a review of the pathogenesis and treatment of endometriosis-associated infertility. Obstetrics and Gynecology Clinics of North America, [online] 39(4), pp.535–549.
Mehedintu C. Plotogea MN, Ionescu S and Antonovici M. (2014). Endometriosis still a challenge. Journal of medicine and life, [online] 7(3), pp.349–57.
Patel BG, Rudnicki M, Yu J, Shu Y and Taylor RN (2017). Progesterone resistance in endometriosis: origins, consequences and interventions. Acta Obstetricia et Gynecologica Scandinavica, 96(6), pp.623–632.
Sarapik et al. (2010). Serum anti-endometrial antibodies in infertile women - potential risk factor for implantation failure. American Journal of Reproductive Immunology (New York, N.Y.: 1989), [online] 63(5), pp.349–357.
Tanbo T and Fedorcsak P. (2017). Endometriosis-associated infertility: aspects of pathophysiological mechanisms and treatment options. Acta Obstetricia et Gynecologica Scandinavica, 96(6), pp.659–667.
]]>
Are you suffering from Mood Swings, Irritability or Anxiety?
If so, we have you covered. In this article we explore the primary reasons why you are feeling this way and what you can do yourself to stop experiencing these feelings.
The first and most important thing to understand is you certainly are not alone. It is very common to feel like this however it is not "normal" to feel like this. The second important aspect to understand that if you are feeling moody, irritable and/or anxious, most often there is a physical cause for feeling this way. It is often not a mental cause, but a physical cause making you feel this way. When you can understand this, you can take proactive steps to reduce or eliminate the physical reasons why you are feeling this way. Let's look at these causes.
Hormonal fluctuations are the most common cause of feeling moody, irritable and anxious. I can hear you asking yourself however that you have had your hormonal levels tested and they are normal. Yes they are. But hormonal levels are not the cause of mood swings, irritability and anxiety. It is the fluctuations and it is almost impossible to test for this as hormones shift every second of the day.
The way to reduce these fluctuations is to regulate your hormone control centre in your brain. Your hypothalamus and pituitary glands are the master control centre for the regulation of hormones in the body. You can assist these glands to improve hormone regulation with herbal medicines contained in Happy Hormones which act as adaptogens. Adaptogens stimulate your hypothalamus and pituitary to balance your hormones. It is the perfect inbuilt system we often forget about when looking to manage hormones. Instead doctors often prescribe hormones for these symptoms which only make matter worse in the long term.
Stress is the most common disruptor of your hormonal control centre. Ensuring that you are managing your stress levels and releasing stress on a daily basis is critically important in assisting the body to reduce these hormonal fluctuations and balance your hormones in the long term.
Natural ingredients such as Withania, Rhodiola and Magnesium which are all contained in Happy Calm can be beneficial during times of stress to calm the nervous system and cope better with stressful situations. As an added side effect these ingredients will also improve your sleep quality which assists in hormonal control.
The other factor to release stress is regular exercise. Make sure you are doing something everyday to release the stress.
When you do not breakdown your hormones efficiently then hormones can recirculate. When hormones recirculate in your blood, they can have a 2x to 3x effect on your system. This effect can disrupt your hormonal equilibrium and cause mood swings, irritability and anxiety.
The secret to improving hormone metabolism or clearance is through improving your liver and digestive health. Your liver needs to breakdown your hormones and digestion needs to eliminate them. If either or both are not working efficiently then hormones will recirculate and contribute to your hormonal fluctuations. We suggest supporting your liver with Happy Liver and building a healthy digestive tract through Happy Greens which is loaded with probiotics.
Mood swings, irritability and anxiety can have significant effects on your quality of life. No one wants to go through life feeling moody, irritable and anxious. Feeling this way impacts on your own happiness, your relationships, ability to study and work.
Understanding that there is a physical cause of these feelings can help you to take proactive steps to improve how you are feeling and take back control of your life. We are here to help you on that journey.
]]>
A laparoscopy is a surgical procedure performed by your surgeon to diagnose and/or perform surgery within your pelvic cavity. A fibre-optic instrument is inserted through the abdominal wall to view the organs in the abdomen. Laparoscopy is often used to identify and diagnose the source of pelvic and/or abdominal pain.
You’ll be given a general anaesthetic for this type of surgery. This means that you’ll sleep through the procedure and won’t feel any pain. To achieve a general anaesthetic, an intravenous (IV) line is inserted into one of your veins. Through the IV, your anaesthetist can give you specific medications as well as provide hydration with fluids. Your breathing will also be supported with a machine which ensures you are well oxygenated and that your vital signs are monitored.
Once your abdomen is inflated by the gas, the surgeon inserts the laparoscope (the camera) through the incision. The camera attached to the laparoscope displays the images on a TV monitor, allowing your surgeon to see inside your pelvic cavity.
The number of incisions depends upon what is required at the time of surgery. You may get one to four incisions that are each between one to two centimeters in length. These ‘ports’ are used to place the long surgical instruments into the cavity. The instruments, on the other hand, are used to cut or excise (scissors), ablate (burn), or perform other functions required of your surgeon during the operation.
After the procedure is done, the instruments are removed. Your incisions are then closed with stitches or surgical glue. Dressings may be placed over the incisions or they may also be left visible.
A laparoscopy is performed when other tests do not provide enough information or insight for an endometriosis diagnosis. This can sometimes be called “exploratory” surgery or a “diagnostic” laparoscopy, meaning the surgeon will look inside the pelvic cavity to try to see (visualize) the reason for your pain or symptoms (without performing anything else). The procedure may also be used to take a biopsy (a sample of tissue) to confirm endometriosis.
Ideally, the goal of surgical management should be complete removal (excision) or treatment of any disease and should include measures for adhesion prevention. Laparoscopic excision is the surgical foundation of any high-quality approach to appropriately treating endometriosis. Excision allows for the disease to be precisely removed – cut out – from all areas, without damaging surrounding structures or removing otherwise healthy organs or tissues.
Some surgeons will choose to do “exploratory” surgery only and even if they find disease, may decide not to perform excision. (Most however should take samples of any questionable tissue for pathology to confirm a diagnosis.) There are several reasons for this. They may include:
Commonly, the choice of technique used by a surgeon to treat endometriosis reflects his or her understanding about the disease, as well as their surgical skill. A surgeon who uses wide excisional techniques appreciates that complete removal of the disease is both necessary and achievable and that results are enhanced with this approach. This, however, takes many years of study and dedication by a surgeon to become technically specialized.
Laparoscopic excision remains’ the gold standard of treatment for endometriosis, although it’s success depends on the surgeon’s ability to excise all disease from all affected areas.
There are varied reasons for recurrence of endometriosis and these depend on the surgical completeness of removing the disease (which in turn depends on the skill and experience of the surgeon.) Specialist endometriosis surgeons who have developed the ability to excise the disease have found that many, if not most of their patients do well after a single surgery without the need for repeated surgeries. Provided excision is wide and complete enough, in most cases the disease and its symptoms do not recur following complete excision surgery.
Compared with medical or pharmaceutical therapies, laparoscopic surgery shows improved patient satisfaction outcomes in general health, quality of life and emotional wellbeing.
An integrative approach to endometriosis treatment offers the most comprehensive means of addressing all aspects of this disease in everyone. Whilst a holistic approach on its own should not be used to “diagnose” endometriosis and has never been demonstrated as effective in preventing disease, we at Happy Healthy You believe that an integrative approach is essential in order to achieve optimal health and a good quality of life.
Chapron C, Marcellin L, Borghese B and Santulli P. (2019). Rethinking mechanisms, diagnosis and management of endometriosis. Nature Reviews Endocrinology, [online] 15(11), pp.666–682.
Deguara CS, Pepas L and Davis C. (2012). Does minimally invasive surgery for endometriosis improve pelvic symptoms and quality of life? Current Opinion in Obstetrics and Gynecology, [online] 24(4), pp.241–244.
https://www.facebook.com/WebMD. (2017). What Is Laparoscopic Surgery? WebMD.[online].
Yeung P. (2014). The laparoscopic management of endometriosis in patients with pelvic pain. Obstetrics and Gynecology Clinics of North America, [online] 41(3), pp.371–383.
Hopton L. (2015). Why is Surgical Excision Only Practiced by Select Surgeons? Vital Health Endometriosis Centre, [online].
]]>
If you want young, healthy, supple skin, collagen is your new best friend! Collagen, by far, is a key nutrient to support your skin. Collagen proteins are the most abundant component of the extracellular skin matrix and are what makes your skin smooth, strong and firm. If you have dehydrated, damaged or sensitive skin, collagen has been scientifically proven to enhance elasticity, density and smooth texture.
Better yet, collagen works on nourishing the gastrointestinal tract and intestinal wall – perfect if you have food intolerances, deficient gut health or systemic inflammation.
Food Sources: Organic grass-fed bone broth, wild-caught fish bone broth, shellfish, organic eggs, crushed/powdered eggshells, collagen peptides.
Carotenoids are plant-derived dietary antioxidants loaded with a plethora of skin protective activity. We want carotenoids in our diets on the daily!
Beta-carotene is a precursor to vitamin-A, a crucial nutrient for healthy skin, DNA, UV protection and wrinkle prevention. Think of vitamin A as the hero protector. It’s essential for healthy skin barrier functionality, protection, and cellular differentiation. An excellent way to achieve this is to add foods rich in beta-carotene to your daily diet.
Food Sources: Carrots, capsicum, turnip, pumpkin, sweet potato, oranges, mangoes, apricots, nectarines, peaches, persimmons, gooseberries, papaya, dark green leafy vegetables, turmeric, algae and super greens (spirulina, chlorella, kelp).
Lycopene is a skin-boosting carotenoid found in tomatoes! It’s also been found within the skin and acts synergistically with beta-carotene to protect the skin matrix. Lycopene specifically reduces reactive oxygen species (ROS), a huge contributor to poor skin health. Lycopene has likewise been shown to improve our potent antioxidant glutathione.
Food Sources: Red-coloured foods like red capsicum, tomatoes, radishes, grapefruit, mangoes, strawberries, raspberries, figs, watermelon, pomegranate.
These are 2 primary carotenoids and both are found in human skin. Supplementation of these carotenoids shows significant improvement in skin tone, colour, luminance and texture. Humans are unable to produce lutein and zeaxanthin; they must be sourced from food.
Food Sources: Organic free-range eggs, green leafy vegetables (kale, spinach, peas, beans, lettuce), salmon, red trout, orange/yellow peppers, carrots and rockmelon.
Astaxanthin is a powerful carotenoid with a red-orange pigment proven to have epidermal and dermal protective effects. Astaxanthin works directly with skin cells (keratinocytes) to prevent ageing, skin deterioration, inflammation and environmental damage.
Skin elasticity and hydration have shown incredible improvements with astaxanthin supplementation. This particular carotenoid also supports retinol conversions within the liver, enhances macular and brain health, nourishes neuronal fluidity, reduces gastric ulcerations and improves resistance to stress.
Food Sources: Microalgae organisms, crustaceans, trout, krill, red sea bream and salmon.
Vitamin E is your go-to for skin suppleness. It’s recognised for highly effective antioxidant action within the skin cellular membranes. Have you ever heard of the term α-tocopherol? It’s part of an 8-nutrient family under the Vitamin E umbrella of which α-tocopherol is the most abundant and biologically active.
Vitamin E is heavily dependent on vitamin C, vitamin B3, selenium and glutathione; without sufficient supportive nutrients, Vitamin E cannot optimally work.
Food Sources: Oils (coconut, olive, sunflower and wheat germ), sunflower seeds, almonds, hazelnuts, green leafy vegetables.
Omega-3 essential fatty acids form the skin barrier and are crucial to the cell membrane that protects us from our external environment. Linoleic acid (LA) has been shown to have the highest density within the skin epidermis and protect against inflammatory markers. EFAs are involved in skin membrane signaling, creating new skin cells and DNA transcription.
If you’re prone to eczema, psoriasis, and red/flushed or itchy skin, essential fatty acids will be in your favour.
Food Sources: Cod liver oil and other high-quality fish oils, linseed, walnut, flaxseed, evening primrose, and sustainably derived marine sources such as mackerel, herring, salmon, and sardines.
Selenium is essential for our potent antioxidant and detoxifier glutathione. Inflammatory skin conditions, particularly acne and acute skin damage due to acne-weakened antioxidant defence systems, can be supported with selenium.
Selenium works on the microenvironment of the skin and is integral for collagen support and regenerative activity. It is a key cofactor for thyroid hormones and essential for skin membrane metabolism. Selenium is also involved in mood regulation.
Atopic dermatitis, psoriasis, and acne vulgaris may also be associated with depleted levels and utilisation of selenium. Healthy skin requires cellular differentiation, production, signalling and adhesion – selenium has been shown to improve all of these interactions within the skin matrix. Selenium must be sourced externally as humans cannot make their own selenium.
Food Sources: Wild-caught seafood, poultry, eggs, shellfish, brazil nuts, beans, peas, and lentils.
Zinc is a crucial nutrient for overall health and our body relies on it for over 300 different enzymatic reactions! We need zinc for:
Zinc can often be depleted with excessive copper levels; however, high zinc can also deplete copper – so having these balanced is vital to our health.
Zinc is high within the skin epidermis and the inability to absorb or utilise this nutrient within the intestines have been linked to dermatitis, acne, rosacea, folliculitis and premature ageing. The extracellular skin matrix relies heavily on zinc's presence as it’s required for nearly all structural protein development, such as collagen, elastin, gelatin, and various antioxidant activities.
Food Sources: Pepitas, wild-caught seafood, shellfish, red meat, eggs.
Do you have hyperpigmentation? Age spots? Inflammation? Premature ageing? Poor wound-healing?
Vitamin C (ascorbic acid) has shown impressive anti-pigment, anti-ageing, antioxidant and photo-protective properties. Vitamin C works synergistically with Vitamin E to stabilize and protect collagen degradation, providing essential skin tissue management and rejuvenation. You’ll find ascorbic acid in the intracellular compartments of the dermis, keeping oxidative stressors at bay.
Vitamin C also interacts with copper ions – it’s a key nutrient to support melasma as it reduces tyrosine to melanin excessive conversion/accumulation.
Food Sources: Dragon fruit, blackberries, blueberries, strawberries, gooseberries (acerola cherry), papaya, guava, star fruit, broccoli, brussel sprouts, kohlrabi, dark green leafy vegetables.
Biotin has been shown to improve:
Biotin works as an essential cofactor for converting and utilising your carbs, fats and proteins (particularly your amino acids). Biotin deficiency can occur with gastrointestinal inflammation, antibiotic use, anti-epileptics, isotretinoin, prolonged vitamin B5 supplementation, high alcohol intakes and smoking.
Biotin requires healthy intestines and microflora to convert and utilise Vitamin B7. The highest source of nutritional biotin has been synthesized by intestinal bacteria.
This little gem of a nutrient can do wonders for hair, skin and nail health via its anti-inflammatory and immune balancing activity.
Food Sources: Egg yolks, organic liver, salmon, sardines, organic milk, nuts, grains, spinach, mushrooms, algae and cauliflower.
Probiotics, prebiotics and gut-health are a major component of healthy skin. This is mediated through skin immunity, protecting against imbalanced skin bacteria, inflammation and a healthy gut. Research continuously proves that balanced gut flora is essential to skin health – now termed ‘the gut-skin axis’ – and is paving the way for new foundations in skincare.
Fermented foods have been used for thousands of years, displaying significant healing for gastrointestinal inflammation, imbalances and diseases.
Probiotics are crucial for supporting:
Microbial threats can cause a crisis to the skin microbiome (bacterium) causing significant:
The skin cells require healthy bacteria ratios for keratinocyte (skin cell) production, DNA production/repair/monitoring and barrier function. There’s a lot that goes on behind the scenes to make healthy skin! New research has been showing promising results in relation to topical probiotic applications and skin microflora – is this our saving grace!?
Key skin healing probiotics:
*If you have a histamine intolerance (excessive hay fever, rashes, hives), you must be careful of probiotics as some can increase histamine. Be sure to select a histamine balancing probiotic blend containing strains L. rhamnosus, L. plantarum, and Bifidobacteria. Histamine-producing strains include L. reuteri, L. casei, and L. bulgaricus.
Fermented Food Sources: Kimchi, sauerkraut, tempeh, coconut kefir, coconut yoghurt, fermented teas, natto, and miso.
Silica is a key nutrient for wound-healing and collagen structural support, acting almost like a scaffold. Collagen and silica bond together to strengthen the skin matrix, reducing destabilisation of the extracellular matrix. An excellent anti-inflammatory and anti-microbial, silica works with other antioxidant compounds to improve collagen stimulation. It is ideal for both acute and chronic skin inflammation and healing.
Food sources: Green beans, cucumber, celery, onion, parsnips, nettle leaves, cabbage, radish, dandelion greens, horsetail, green leafy vegetables, brown rice, lentils and bananas.
Time to get your glow on!
So there you have it – your list of the top 10 skin super nutrients.
REFERENCES
Bolke et al. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, Oct; 11(10): 2494.
Evans et al. (2020). A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. Journal of Cosmetic Dermatology, Mar; 20(3): 825–834.
Perumal et al. (2018). Collagen-silica bio-composite enriched with Cynodon dactylon extract for tissue repair and regeneration. Materials Science and Engineering, Nov 1;92:297-306.
Abdel-Aal et al. (2013). Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health. Nutrients, Apr; 5(4): 1169–1185.
Wiese et al. (2019). Prebiotic Effect of Lycopene and Dark Chocolate on Gut Microbiome with Systemic Changes in Liver Metabolism, Skeletal Muscles and Skin in Moderately Obese Persons. BioMed Research International. Jun 2;2019:4625279.
Capelli, B. T. (2019). Astaxanthin sources: Suitability for human health and nutrition. Functional Foods in Health and Disease. 9(6):430-445.
Tominaga, K., Hongo, N., Fujishita, M., Takahashi, Y., & Adachi, Y. (. (2017). Protective effects of astaxanthin on skin deterioration. Journal of Clinical Biochemistry and Nutrition, Jul;61(1):33-39.
Poljšak, B. & Dahmane, R. (2012). Free Radicals and Extrinsic Skin Aging. Dermatology Research and Practice. 2012:135206.
Petruk et al. (2018). Antioxidants from Plants Protect against Skin Photoaging. Oxidative Medicine and Cellular Longevity, Aug 2;2018:1454936.
Kandola et al. (2015). Oxidative stress - a key emerging impact factor in health, ageing, lifestyle and aesthetics. International Journal of Cosmetic Science, 1–8.
Dattola et al. (2020). Role of Vitamins in Skin Health: a Systematic Review. Current Nutrition Reports. Sep;9(3):226-235.
Boelsma et al. (2001). Nutritional skin care: health effects of micronutrients and fatty acids. The American Journal of Clinical Nutrition, May;73(5):853-64.
Souyoul et al. (2018). Nutraceuticals: A Review. Dermatology and Therapy, Mar;8(1):5-16.
Berra, B. & Rizzo, AM. (2009). Zinc, Selenium and Skin Health: Overview of Their Biochemical and Physiological Functions. Nutritional Cosmetics, 139–158.
lv J, A. P. (2020). Selenium levels and skin diseases: systematic review and meta-analysis. Trace Elements in Medicine and Biology. Vol 62:126548.
Jobeili et al. (2017). Selenium preserves keratinocyte stemness and delays senescence by maintaining epidermal adhesion. Aging (Albany NY).
Nov 25;9(11):2302-2315.
Bangash, H. K. (2012). Zinc and skin health: an overview. Human Health Handbooks - 1, 178–195.
Ravetti et al. (2019). Ascorbic Acid in Skin Health. Journal of Cosmetics, 6(4), 58.
Lipner, S. R. (2018). Rethinking biotin therapy for hair, nail, and skin disorders. Journal of the American Academy of Dermatology, Jun;78(6):1236-1238.
Saleem, F., & Soos, M. (2020). Biotin Deficiency. StatPearls Publishing.
Lolou, V. &. (2019). Functional Role of Probiotics and Prebiotics on Skin Health and Disease. Fermentation, 5(2), 41.
]]>
Celery has an abundance of anti-inflammatory compounds ideal for nourishing the gastrointestinal tract and skin. Celery extracts nourish the liver, cardiovascular, lymphatic and connective tissues. It’s also anti-bacterial and anti-fungal against many pathological conditions, which makes it excellent for the microbiome, candida and skin microbiome.
Celery consists of skin-loving vitamins such as beta‐carotene, ascorbic acid, folic acid and minerals (sodium, potassium, calcium, and magnesium), silica, fibre, chlorophyll, and about 95% water, all of which are exceptionally nourishing to the skin matrix.
Cucumber is a skin-boosting superfood due to its abundance in B-vitamins, silica, water, zeaxanthin, lutein, pantothenic acid, and vitamin C. We love cucumber for skin health as it naturally improves hyaluronic acid and elastin – vital for collagen and anti-wrinkle support.
Tip: Start your morning on an empty stomach with celery, cucumber, ginger, turmeric, Happy Greens and parsley green juice - you’ll thank me later!
Organic berries are known to be a skin and vitality superfood due to their high antioxidant, vitamin-C and carotenoid content. Acerola fruit contains an exorbitant amount of ascorbic acid in the range of 1500–4500 mg/100 g, which is around 50–100 times more than an orange or lemon. Just 3 acerola cherries per day would be sufficient for the adult dietary intake of Vitamin-C.
These delicious fruits are abundant in skin-loving nutrients such as Vitamin A, iron, calcium and B-vitamins. Studies have also shown promising health benefits of berries for the cardiovascular system, liver, and blood sugar regulation.
Berries are a supreme food source for skin healing and rejuvenation - plus they taste amazing!
Food sources: acerola cherries, gooseberries, blackberries, mulberries, cherries, strawberries, blueberries, raspberries, blackcurrants, cranberries, lingonberries, boysenberries, acai berries, goji berries, cape gooseberries
*Berries are best fresh, not dried unless in an unsweetened powder form to avoid excessive sugar intakes.
Algae contain collagen-building amino acids and alkalising, nutrient-dense and blood-cleansing phytonutrients.
Spirulina, chlorella and bluegreen are skin superfoods. These green superfoods deeply cleanse the blood, balance hormones, improve skin tissue and so much more (we seriously love them for detoxing the skin). Spirulina contains omega-3 essential fatty acids that support the skin barrier. Plus – you get to make everything a whimsical green colour – hello unicorn smoothie bowls!
Well-sourced algae are also renowned for:
We love beautiful algae so much and could go on about it forever. Every skin type can benefit from a dose of high-quality algae each day.
Nuts and seeds are enriched with alpha-linolenic acid, an omega-3 essential fatty acid that decreases skin reactivity and mediates immune-related inflammation. They improve blood sugars, cognition, hormonal and skin health. Sensitive, inflamed, rough, dry skin can benefit from increasing nuts, seeds and organic cold-pressed plant-based oils into the daily routine.
Research also suggests that the nutrients from nuts and seeds balance inflammation and support skin membranes for healthy aging. Increased intakes of nuts and seeds are positively and linearly associated with improved DNA/RNA telomere length, aiding in meaningful decreases in biologic aging and cell senescence.
We especially love well-sourced flax and hemp oils for skin nourishment.
Seeds:
Nuts:
This Mix includes sesame seeds, flax seeds, hemp seeds, Brazil nuts and pepitas. Check out the recipe here to add to your daily skincare cosmeceutical routine.
Kefir contains an abundance of probiotics and antimicrobial substances for skin health including:
It’s also shown to inhibit inflammatory bacteria:
Kefir is the perfect way to get creative with your daily dose of probiotics. You can make herbal teas and ferment them for that extra glow!
Add your kefir water to smoothies, juices, or healthy indulgent mocktails!
Tip: We love rosehip, butterfly pea, turmeric, ginger and even a nice fresh cinnamon stick.
Step 1: Bring a 2-3L pot of water to boil and add a big handful of fresh herbs.
Step 2: Let boil for 15 minutes, then simmer on low for 2 – 3 hours.
Step 3: Let the enriched tea cool then pour into a large glass jar.
Step 4: Add in a teaspoon of coconut sugar + your kefir grains and ferment overnight (cover the top with a muslin cloth).
Step 5: You know it’s ready to drink when there’s some carbonation in the tea.
You can drink 1 – 2 cups of this per day. This can be refrigerated for up to 3 days.
Bonus tip: Blend some ice, add fresh mint and blueberries to have the ultimate healthy mocktail.
Cacao flavanols have shown the following benefits:
Promotes prebiotic activity in the gut microbiome
Cacao is an excellent antioxidant for skin-related issues and is rich in essential fatty acids, antioxidants, magnesium, iron, and polyphenols.
Increasing the combination of raw cacao and lycopene together over 4 weeks shows promising results for enhanced liver metabolism, particularly in regards to skin detoxification.
Plus it makes everything taste super delish! Add it to smoothies, energy balls, porridge, chia seed puddings or melt with some coconut oil and drizzle on berries – yummo!
Turmeric contains a compound called curcumin – we love curcumin for skin health because it is the queen of reducing inflammation. This golden super-herb is therapeutically proven to improve:
In combination with black pepper, turmeric's bioavailability increases by 2000%. This herb is a skin and hair powerhouse – reducing inflammation, balancing immune stressors, and improving digestion. This herbal synergy is a must-have when it comes to skin healing and protection. Turmeric is an herb for vitality and works on so many different levels – any inflamed skin condition, allergies, or wrinkle prevention could benefit from a little curcumin. Read Turmeric for Skin Health to learn more.
Fish is rich in macronutrients: proteins, lipids, vitamins and minerals. Fish lipids are highly bioavailable due to their n-3 poly-unsaturated fatty acids (PUFAs) EPA and DHA. Linoleic acid (LA) is a dominant omega-6 PUFA in fish oil and is essential for healthy reproductive and skin function. LA is the most abundant fatty acid in the skin's epidermal layer. LA can be metabolized to skin-loving acids such as γ-linolenic acid (GLA), prostaglandin (PG)E1, and arachidonic acid (AA).
These eicosanoids are excellent in mediating inflammatory and allergic skin responses. Fish contains selenium and iodine important for thyroid functionality as well as iron to synthesize hemoglobin and prevent anemia. Calcium, vitamins A, D and Bs are naturally present in fish, making fish sources a skin-nourishing superfood. The oils in fish have been shown to improve skin protective barriers, dermal matrix layers, inflammatory markers and oxidative stress responses.
Sources: Salmon, sardines, rainbow trout, mackerel, herring and fish oil.
Bone broth is one of the rare foods that beholds bioavailable high concentrations of collagen, minerals and collagen-building amino acids. This nourishing food is composed of:
Amino acids:
Collagen is the most abundant protein present in all human tissues, with type I and III comprising 90% of the skin's dermal layers. These forms of collagen are excellent for reducing inflammation and skin matrix deterioration, and is a major component of the skin extracellular matrix.
Bone broth directly nourishes the gastrointestinal lining, connective tissue, immune system, joints, skin, lungs, muscles and blood. It’s the perfect base to many recipes such as soups, sauces, gravy, or simply add a handful of fresh greens as a hearty cuppa soup snack.
Where to start with the health benefits of this nutrient-dense fruit? Well, let's list them, shall we? Avocados contain unique bioactive constituents such as phytochemicals, phytosterol, vitamins, minerals, and fibre:
We definitely recommend adding organic, cold-pressed avocado oil to your salads, vegetables and dressings.
Note: Do not heat avocado oil.
Now you know why we love these superfoods and why it’s important to add them into your diet for optimal skin results.
Sowbhagya HB. (2013). Chemistry, Technology, and Nutraceutical Functions of Celery (Apium graveolensL.): An Overview. Critical Reviews in Food Science and Nutrition, 54(3):389-98.
Hedayati N, Naeini MB, Mohammadinejad A, Mohajeri SA. (2019). Beneficial effects of celery ( Apium graveolens ) on metabolic syndrome: A review of the existing evidences. Phytotherapy Research. Dec;33(12):3040-3053.
Uthpala TGG, Marapana RAUJ, Lakmini KPC, Wettimuny KC. (2020). Nutritional Bioactive Compounds and Health Benefits of Fresh and Processed Cucumber (Cucumis Sativus L.). Sumerianz Journal of Biotechnology, Vol. 3, No. 9, pp. 75-82.
Mukherjee PK, Nema NK, Maity N, Sarkar BK. (2013). Phytochemical and therapeutic potential of cucumber. Fitoterapia, Jan;84:227-36.
Nema NK, Maity N, Sarkar B, Mukherjee PK. (2010). Cucumis sativus fruit-potential antioxidant, anti-hyaluronidase, and anti-elastase agent. Archives of Dermatological Research, May;303(4):247-52.
Prakash A & Baskaran R. (2018). Acerola, an untapped functional superfruit: a review on latest frontiers. Journal of Food Science and Technology, Sep;55(9):3373-3384.
Wells et al. (2016). Algae as nutritional and functional food sources: revisiting our understanding. Journal of Applied Phycology, 29(2):949-982.
Wu et al. (2016). The antioxidant, immunomodulatory, and anti-inflammatory activities of Spirulina: an overview. Archives of Toxicology, Aug;90(8):1817-40.
Lolou V & Panagiotidis MI. (2019). Functional Role of Probiotics and Prebiotics on Skin Health and Disease. Fermentation, 5(2):41.
Faria-Silva et al. (2020). Feeding the skin: A new trend in food and cosmetics convergence. Trends in Food Science & Technology, v.95 pp. 21-32.
Siebecker A. (2005). Traditional bone broth in modern health and disease. Townsend Letter for Doctors and Patients, no. 259-260, p. 74+. Gale Academic OneFile . Accessed 20 May 2021.
Cardoso BR, Silva Duarte GB, Reis BZ, Cozzolino SMF. (2017). Brazil nuts: Nutritional composition, health benefits and safety aspects. Food Research International, Oct;100(Pt 2):9-18.
Huang TH, Wang PW, Yang SC, Chou WL, Fang JY. (2018). Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin. Marine Drugs, Aug; 16(8): 256.
Lin et al. (2020). Protective effects of dietary fish‐oil supplementation on skin inflammatory and oxidative stress biomarkers induced by fine particulate air pollution: A pilot randomised, double‐blind, placebo‐controlled trial. British Journal of Dermatology, Feb;184(2):261-269.
Majid D et al. (2020) Avocado. In: Nayik GA, Gull A. (eds) Antioxidants in Fruits: Properties and Health Benefits. Springer, Singapore.
Tucker LA. (2017). Consumption of nuts and seeds and telomere length in 5,582 men and women of the National Health and Nutrition Examination Survey (NHANES). The Journal of Nutrition, Health & Aging, 21(3):233-240.
Singh M, Agarwal S, Agarwal M, Rachana R. (2020). Benefits of Theobroma cacao and Its Phytocompounds as Cosmeceuticals. In Swamy MK (ed.). Plant-derived Bioactives, pp. 509 - 521. Springer.
da Mata et al. (2020). Benefits of turmeric supplementation for skin health in chronic diseases: a systematic review. Critical Reviews in Food Science and Nutrition, Jul 27;1-15.
Vaughn AR, Branum A, Sivamani RK. (2016). Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytotherapy Research, Aug;30(8):1243-64.
Labban L. (2014). Medicinal and pharmacological properties of Turmeric (Curcuma longa): A review. International Journal of Pharmaceutical and Biomedical Sciences, 5(1):17-23.
Wiese et al. (2019). Prebiotic Effect of Lycopene and Dark Chocolate on Gut Microbiome with Systemic Changes in Liver Metabolism, Skeletal Muscles and Skin in Moderately Obese Persons. BioMed Research International, Jun 2;2019:4625279.
Shaw MH & Flynn NE. (2019). AMINO ACID CONTENT OF BEEF, CHICKEN AND TURKEY BONE BROTH. Journal of Undergraduate Chemistry Research, 18(4), 15.
]]>
Magnesium is a naturally occurring mineral. It is very common and found throughout the world in everything from the soil itself to animals, plants, and humans. As Healthline explains, “every cell in your body contains it and needs it to function.” So, as you can tell, it’s a problem that so many of us aren’t getting enough magnesium! The National Institutes of Health lists foods that are high in Magnesium, including “leafy green vegetables — such as spinach — legumes, nuts, seeds, and whole grains.”
There is much research to show that magnesium may help fight anxiety. In 2017, a study at the University of Leeds undertook a review of 18 investigations on the effects of magnesium on anxiety and found that collectively, the studies demonstrated that there are significant anxiety benefits from magnesium. Furthermore, Healthline says that “supplementing with magnesium may help reduce symptoms of depression — and in some cases, the results can be dramatic.” This is particularly true of magnesium glycinate.
There is no disputing the status of magnesium as an anti-inflammatory. Citing a number of high-profile studies, Healthline concludes that there is strong evidence that magnesium supplements can help reduce inflammation, and the marker of inflammation, in adults and children. It’s a supplement that can tackle a wide range of issues, and inflammation throughout the body is one of those.
As we’ve discussed before in our blog post, Magnesium: What’s The Best Type For Your Symptoms?, magnesium and magnesium malate (a combination of magnesium and malic acid) is “a naturally occurring substance that aids in energy production during both aerobic and anaerobic activities.” Now, who doesn’t want more energy to get stuff done?
You need magnesium for the production of the ATP molecule, which ensures the body has energy for basic functions, like making enzymes and distributing nutrients around the body. Magnesium is also so valuable, it converts the glucose in food into energy. So, having enough magnesium will reduce tiredness and maintain energy levels!
There have been a number of studies that demonstrate magnesium can massively help in regulating blood sugar. One such study on PubMed, found that magnesium helped both insulin sensitivity and metabolic glucose control. Those who consistently work magnesium into their diet have a higher probability of maintaining a healthy blood glucose balance. Conversely, magnesium-deficient people have a greater chance of developing problems with their blood glucose. Magnesium supplements will help lower blood glucose when they are overly high, with the inverse reaction happening if there is a lack of the supplement in your diet.
Magnesium can go a long way to relieving premenstrual symptoms, including cramps, bloating, and more. Magnesium malate is often recommended for women suffering from fibromyalgia, PMS and migraines, due to its magical ability in relaxing muscles. So, for those ladies reading, when the period pains hit you know what to do! Pain from menstrual cramps occurs from contracting uterus muscles. Magnesium supplements will put these hard working muscles at ease for you, making things much more bearable!
Magnesium is a magical supplement that has a range of health benefits. It’s important to remember, the best magnesium supplements are those that include the type of magnesium compound designed to treat what ails you. There are over a dozen popular compounds, so it’s crucial to understand what you’re buying so the supplement can be most effective for you.
]]>
A cholecystectomy is a surgical procedure to remove the gallbladder, usually due to gallstones causing pain or infection. Although gallbladder removal is quite a common and routine surgery, we must bear in mind that it’s still the removal of an organ that stores bile, a fluid that helps digest fatty foods. In effect, a cholecystectomy takes away part of your digestive process. This, in turn, affects your body's metabolic and digestive functions and it’s not something most doctors give you enough advice on.
Research suggests that people who've had their gallbladders removed are at a higher risk of developing conditions like metabolic syndrome, type 2 diabetes, heart disease and fatty liver. Studies on animals have also indicated an elevation in triglycerides in those which underwent cholecystectomy.
Without the gallbladder’s regulating and storing function, bile is instead consistently secreted into the small intestine at a slow and steady rate. This means the bile being released may not be sufficient for the particular meal you're consuming, or it may be too diluted.
This change in digestive function can also lead to the inadequate absorption of essential fatty acids and fat-soluble nutrients such as vitamins A, D, E, and K, resulting in nutrient deficiency. Ironically, some individuals who’ve had a cholecystectomy believe they’ll no longer have issues with their gallbladder, so they begin eating high-fat and high-calorie foods they were unable to eat before.
This shift in diet and eating habits can cause the faulty release of bile and lead to changes in bowel motions, diarrhoea, constipation and weight issues. When fat is not properly broken down and absorbed, it binds with calcium and iron from our food and prevents these minerals from entering the blood where we need them. This leads to the accumulation of hard matter which causes constipation.
]]>
Well, there is! Prior to menopause and throughout our reproductive years, oestrogen is primarily made by the ovaries. However, oestrogen production by the ovaries declines and our adrenal glands take over when perimenopause commences.
Interestingly, our fat cells also begin producing oestrogen around the same time. Oestrogen starts being synthesized with the conversion of androgenic hormones into oestrogen. This process is called aromatization. Aromatization of androgens to estrogens primarily takes place in the fat tissue of our breasts and stomach and quickly becomes one of the most important sources of estrogen in circulation and for peripheral tissues.
Now I guess you’re thinking that the adrenals aren’t doing the job they’re supposed to do, right? If the adrenal glands are already designed to produce enough oestrogen come menopause, why is it still so hard for some women to let go of their belly fat?
Chance are, you're under chronic stress. This means that your adrenal glands are busy prioritising the production of cortisol (stress hormone) while oestrogen production is put on the back burner. Your body is relying heavily on its fat stores; therefore, chances of it letting it go are quite low.
This also explains why larger women tend to have a smoother transition to menopause than very slender women – they simply have more circulating oestrogen!
As previously mentioned, the adrenal glands take on the job of oestrogen production once the ovaries stop producing the hormone. Where there is some sort of HPA axis dysregulation due to stress, adrenal insufficiency can ensue. The Happy Hormones herbal formula can provide support to our hypothalamic-pituitary axis (HPA). This means it encourages our adrenals to continue producing the 30% of the sex hormones they're designed to do upon the commencement of menopause. This also signifies that your body can stop relying so heavily on your breasts and belly fat for oestrogen.
We now know that an increase in breast size and abdominal adiposity during perimenopause is due to our body supporting its oestrogen requirements. In fact, it’s actually a protective mechanism! Unfortunately, we also know increased fat mass around the belly can lead to insulin resistance and a higher risk of heart disease. The best approach then is to support oestrogen production via the adrenal glands instead.
While it’s difficult to totally prevent the accumulation of belly fat during menopause, we can significantly lessen its buildup. Besides relying on our Happy Hormones formula, it will require a holistic approach consisting of the right diet and healthy lifestyle practices, as well as ramping up your exercise regime. You should also have an effective stress management strategy in place. We suggest you engage in yoga and meditation practices to help calm both the mind and body and allow healing to take place. Additionally, you'll find loads of healthy meal choices that can help with weight management in our Recipes section.
]]>
The skin also partakes in a range of complex biological processes such as regulating body temperature through our sweat glands and blood vessels. It contains cells that help in the manufacture of vitamin D from sun exposure as well as immune system cells that are vital in warding off harmful invaders like viruses and bacteria. Nerve endings in the skin are also in constant contact with the brain which is why it responds to various external stimuli, both physically and psychologically.
It suffices to say that our skin is physically and metaphorically our protection and amour against the outside environment. Besides its primary physiological roles, the skin can also be regarded as "an organ of expression or outlet for anxiety and emotional issues.”* So it isn’t really uncommon for anxiety and psychological stress to manifest on the skin in the absence of any identifiable skin disease.
One in three people presenting with skin diseases usually has associated psychological factors.
When our skin isn't in optimal health, it can make us feel more emotionally vulnerable as well. So when we develop skin conditions like acne or dermatitis, it can be very hard on our self-esteem. This is a bit of a double-edged sword: stress and anxiety can cause acne and other skin disorders (eczema, psoriasis, vitiligo, hives, etc.) and these same skin disorders can bring about self-esteem issues and nervous system stress.
*Study: Gerontakos, S., & Casteleijn, D. (2018). The role of nervous system support in naturopathic treatment of skin disorders: A case study. Australian Journal of Herbal & Naturopathic Medicine, 30(1), 26–30.
How are emotional and psychosocial stress linked to the onset of certain chronic skin conditions?
The BRAIN-SKIN axis is a concept that has been described as “the interaction between the psyche, immune system, and cutaneous inflammation”. What was found is that our Langerhans cells (LC) significantly decrease in times of acute social stress. These cells, found on the surface of the skin, operate like air traffic controllers that help prevent dangerous microbes from entering the body. Langerhans cells do this in two very different ways – by forming scar tissue or stimulating an allergic reaction.
Stress on the nervous system also alters the HPA-axis which can cause hormonal imbalances and exacerbate localised inflammation.
Social stress can make your skin condition worse.
What I want you to take from this is that our mental health is quite vital to maintaining optimum skin health as well as our overall health and wellbeing. There’s enough scientific evidence pointing to the BRAIN-SKIN axis as being particularly sensitive to psychological stress. In most instances, the root cause is more than just skin deep so decreasing your stress levels should be a priority.
Self-care should be on top of your list. Try not to sweat the small stuff. Sleep, sunshine, hydration and exercise are some of the simplest ways to release our stress. Live your life with intentions of kindness and contentment and you’ll surely bloom where you are planted. If you are feeling overwhelmed or stressed, please reach out! Most of all, never forget that you are not alone.
]]>Your skin does NOT define you as a person and it will heal in time.
If you're a woman going through menopause, changing hormone levels can make your heart pound and flutter. A pounding or fluttering heartbeat is called heart palpitations. Palpitations often start when you're in the middle of a hot flash, which is another common menopause symptom.
Heart palpitations are not a common topic of conversation linked with menopause and they are likely to take many menopausal women by surprise. They can occur because of hormone changes during periods, pregnancy, and menopause and are often temporary if addressed appropriately.
Palpitations may be indicative of a number of complaints other than cardiovascular disease. It is important to investigate all possible causes with your doctor so that the cause of the issue is addressed. Speak to your doctor about thyroid dysfunction, low blood sugar levels and anxiety as possible contributing factors other than hormonal shifts that take place especially during perimenopause.
Here are the common physical signs of a heart palpitation experienced by perimenopausal women:
Heart palpitations are a direct result of lower levels of the female oestrogen hormone which naturally declines in production during the menopause process. Lower levels of oestrogen can lead to an overstimulation of the heart. As a result, such a drop in hormone production can be linked to an increase in both heart rate and frequency in palpitations, as well as non-threatening arrhythmias.
Oestrogen is a hormone that protects the arteries of a woman’s heart in a number of ways, including the reduction of fatty plaque build-up. This means that you are at an increased risk of heart and circulatory disease after menopause occurs. Low oestrogen can increase cholesterol levels, which can further increase your risk of developing heart and circulatory disease.
One in 100 women experience early menopause, before the age of 40. It puts them at particularly high risk of premature heart and circulatory disease, as well as osteoporosis (a condition that weakens bones).
A decline in the natural hormone oestrogen may be a factor in an increased risk for heart disease among menopausal and post-menopausal women. Oestrogen is believed to have a positive effect on the inner layer of the artery wall, helping to keep blood vessels flexible. That means they can relax and expand to accommodate blood flow.
If you have heart palpitations, you can reduce their frequency and intensity by:
Although heart palpitations can be disconcerting, remember that most often they are a normal part of aging. Try to remain calm when you have them and focus on your breathing. If you have heart palpitations when you are active, stop what you are doing, sit or lie down and breathe deeply and slowly through your nose and out your mouth. Your normal heart rate should return within a few minutes.
Jin Oh Lee et al. The Relationship between Menopausal Symptoms and Heart Rate Variability in Middle Aged Women. Korean Journal of Family Medicine. 2011 Jul; 32(5): 299–305.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3383141/
Knowlton A and Korzick D. Estrogen and the Female Heart. Molecular and Cellular Endocrinology. 2014 May 25; 389(1-2): 31–39.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709037/
]]>
If your doctor tells you that your heavy periods are due to hormone imbalance, most likely it’s because you’re not ovulating. Women with anovulatory cycles don’t produce the progesterone needed to thin the uterine lining and prevent heavy periods. As a result, you have oestrogen that’s “unopposed” by progesterone and that’s the main reason why you develop a thickened uterine lining and bleed more.
In a lot of cases, women with endometriosis also experience heavier than usual menstrual bleeding since the body has more tissue to shed. They’re also more susceptible to menstrual cramps and their periods may last longer.
The thyroid gland helps control your menstrual cycle and variations in thyroid hormone levels can make your period lighter, heavier, or irregular. If your thyroid-stimulating hormone (TSH) level is higher than 3 mIU/L, it could be a sign of subclinical hypothyroidism (underactive thyroid). Longer periods with a heavier flow and more cramping may be a sign of an underactive thyroid where thyroid hormones are in short supply.
If you’ve suffered heavy periods most of your life, it’s also advisable to get screened for coagulation disorders such as von Willebrand disease, a genetic disorder caused by a missing or defective clotting protein. The condition accounts for up to 20 % of all cases of heavy menstrual bleeding but is often left undiagnosed.
Start with ibuprofen if you want a quick and easy fix during your period. It reduces menstrual flow by half, so it’s a good first step while you work on the other long-term treatments. Take ibuprofen on your heavy days, preferably with food to decrease the risk of stomach irritation.
A normal bleed is anywhere up to 80 mL (millilitres) during your entire menstrual period. One soaked regular pad or tampon holds 5 mL, while a super tampon holds 10 mL. If you fully soak up 16 regular pads or tampons (or 8 super-tampons), you’re still within the normal range.
Heavy bleeding is losing a lot more than 80 mL during your period. Some women report losing up to 500 mL (2 cups) of blood, which can be quite frightening. For some, this can mean blood-soaked clothing, a serious iron deficiency, or even a trip to the hospital.
Heavy periods can occur at any age, but they’re more common during adolescence and perimenopause. For both age groups, heavy bleeding is usually the result of too much oestrogen (which thickens the uterine lining) and not enough progesterone (which reduces the uterine lining).
Heavy bleeds are usually temporary during adolescence because oestrogen receptors are quite sensitive for the first year or two of getting your period. Oestrogen receptors become less sensitive over time and periods become lighter. Menstrual bleeds also lighten when teenage girls begin to ovulate more regularly and make more progesterone.
Here are some simple ways to reduce heavy menstrual flow during the teenage years:
Perimenopausal heavy periods are a more serious matter compared to the temporary heavy bleeds of the teenage years. Without treatment, they can get even heavier and heavier as you approach menopause.
Natural treatments for heavy periods during perimenopause include all of the previously mentioned solutions as well as the following:
For many decades, the surgical removal of the uterus has been the standard medical treatment for heavy bleeding. It may still be necessary in a number of cases but I encourage these women to only undergo a hysterectomy as a last resort. A hysterectomy may have long-term effects which include urinary incontinence, vaginal prolapse, reduced sexual response and hormone imbalance.
Intrauterine devices such as Mirena contains the hormone progestin which decreases menstrual flow by as much as 90 per cent. Very small doses of the synthetic progestin levonorgestrel are delivered directly to the uterine lining and while some of it enters the bloodstream, it’s only about a tenth compared to most oral contraceptives. Mirena can, however, cause acne or depression.
Endometrial ablation is the surgical scraping or destruction of the uterine lining to stop or reduce heavy menstrual bleeding. While the procedure is effective, around 20 % may require a repeat procedure or experience pelvic pain. It isn’t recommended for those who wish to have children in the future.
I included these three conventional treatment methods because they can sometimes be required despite all your best efforts to treat heavy periods the natural way. Keep in mind that it’s never a failure on your part to resort to conventional treatments because nobody has to put up with heavy periods for a long time. I only wish to point out that it’s worth exploring natural treatments FIRST since they just might work.
If you’re experiencing heavy bleeding or any irregularities in your menstrual cycle, I encourage you to take our FREE Hormonal Assessment to get to the bottom of your problem. We have a team of experienced naturopaths who can guide you through natural treatment methods that have worked for thousands of women over the past decade!
]]>Stress can be classified into two main types: acute stress and chronic stress. Acute stress is the immediate reaction to a threatening situation. Once the threat has passed, our stress hormones return to normal levels with no long-lasting effects.
Chronic stress, on the other hand, is ongoing stress that often isn’t triggered by danger or a life-threatening situation, it can be the low-lying daily stressors of diet, lifestyle, work or relationships that never resolve and continue to place a strain on your emotional wellbeing. Chronic stress means that there is a constant production of cortisol creating damage, inflammation and wear and tear on the body as it is unable to find a calm balance. The body tries to maintain equilibrium at every moment; however, it is unable to do this when faced with high cortisol levels.
Continuing high cortisol levels will eventually result in physical health problems such as digestive issues, general inflammation, weight gain, hormone imbalances, heart disease and diabetes.
Why is high cortisol production a problem? In a nutshell, the theory is that with our ever-stressed, fast-paced lifestyle, our bodies are pumping out cortisol almost constantly and this can wreak havoc on our general health.
Under stressful conditions, cortisol provides the body with glucose by tapping into protein stores via a process called gluconeogenesis in the liver. This energy can help an individual fight or flee a stressor. However, elevated cortisol over the long term consistently produces glucose, leading to increased blood sugar levels (increasing the risk of type 2 diabetes or insulin resistance).
Repeated elevation of cortisol can lead to weight gain due to body fat stored along the abdomen and surrounding our vital organs. Cortisol can mobilize triglycerides from storage and relocate them to visceral fat cells (those under the muscle, deep in the abdomen). Also, visceral fat cells have more cortisol receptors than subcutaneous fat – hence, weight gain during hormonal changes (puberty, perimenopause) and long-term stressful situations.
A second way in which cortisol may be involved in weight gain goes back to the blood sugar-insulin problem. Consistently high blood glucose levels along with insulin suppression lead to cells that are starved of glucose. Those cells are crying out for energy and one way to regulate is to send hunger signals to the brain. This can lead to overeating and we all know that unused glucose is eventually stored as body fat.
Another connection is cortisol’s effect on appetite and cravings for high-calorie foods. Cortisol may directly influence appetite and cravings by binding to hypothalamus receptors in the brain. Cortisol also indirectly influences appetite by modulating other hormones and stress responsive factors known to stimulate appetite.
Cortisol functions to reduce inflammation in the body, which is basically good. Over time, however, these efforts to reduce inflammation also suppress the immune system. Chronic inflammation caused by lifestyle factors such as poor diet and stress will keep cortisol levels soaring, wreaking havoc on the immune system and causing inflammation in the long term.
Cortisol activates the SNS and depresses the PSNS (rest and digest action). The PSNS is stimulated during quiet activities such as eating, which is important because enzymes and hormones controlling digestion and absorption must be working at their peak levels for the body to best use food energy. Long term suppression of digestive activity can compromise proper digestion and absorption. This leads to indigestion which causes the mucosal lining to become irritated and inflamed. Problems like ulcers, colitis, reflux and IBS can then develop. Sounds familiar?
Cortisol constricts blood vessels and increases blood pressure to enhance the delivery of oxygenated blood. Over time, such arterial constriction and high blood pressure can lead to vessel damage and plaque buildup—the perfect scenario for a heart attack. This may explain why stressed-out type A personalities are at significantly greater risk for heart disease than the more relaxed type B personalities.
Elevated cortisol relating to prolonged stress can lend itself to erectile dysfunction or the disruption of normal ovulation and menstrual cycles. Furthermore, the androgenic sex hormones are produced in the same glands as cortisol and epinephrine, so excess cortisol production may hamper optimal production of these sex hormones. Check out our article on the top 10 fertility foods.
Long-term stress and elevated cortisol may also be linked to insomnia, chronic fatigue syndrome, thyroid disorders, dementia, depression, and other conditions.
Systemic inflammation, as noted previously, causes elevated cortisol levels. If we can naturally decrease inflammation in the body and minimize stress, decreased cortisol levels should follow, resulting in decreased chronic disease risk and improved wellness. Incidentally, dietary strategies for controlling inflammation may also help with adrenal support in general, since diet can directly affect adrenal burden (e.g. cortisol is released in response to metabolic demands).
To minimize inflammation and thereby cortisol levels, the following are recommended:
Implementation of targeted dietary and lifestyle approaches is an extremely powerful way to reduce stress, minimize inflammation, and lower your risk for illness and chronic disease. True, the many biochemical processes involving cortisol and other hormones, stress, and inflammation and their impact on health and disease risk are complex and elaborate. The therapeutic diet and lifestyle strategies, however, are not. The more we learn about the extraordinary healing power of the body and the way it responds to the demands placed on it, the more we will value good health.
Chiodini et al. Cortisol Secretion in Patients With Type 2 Diabetes: Relationship with chronic complications. Diabetes Care. 2007 Jan; 30(1): 83-88.
https://doi.org/10.2337/dc06-1267
Rooney KL and Domar AD. The relationship between stress and infertility. Dialogues in Clinical Neuroscience. 2018 Mar; 20(1): 41–47.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6016043/
Carvalho et al. Does the Mediterranean Diet Protect against Stress-Induced Inflammatory Activation in European Adolescents? The HELENA Study. Nutrients. 2018 Nov; 10(11): 1770.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266959/
Harvard Health Publishing. Why stress causes people to overeat. Harvard Mental Health Letter. 2012 January.
https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat
]]>
Have you ever embarked on an unrealistic or very restrictive diet? Are you desperately wanting to lose weight that you began skipping meals thinking this can speed up the weight loss process? Probably you’ve opted to just live on salads to jumpstart weight loss – until you lose all self-control and go on a chocolate binge three days on!
This kind of harmful self-deprivation is far too common and leads not only to short-term macronutrient or micronutrient deficiencies but also puts a lot of strain on our digestive system. What many women often fail to understand is that our body is a perfectly functioning machine and when thrown out of balance with extreme habits, the whole system is negatively affected.
Deprivation is NOT the answer to achieving a happy shape. When your body is fed and nourished well, all areas are in balance. In this state, we naturally find and settle at a healthy size because all systems are working harmoniously. Sadly, only a few of us realize this and time and time again we desperately attempt to lose fat mass through calorie restriction alone.
Perhaps you’re someone who truly believes they eat well but still seem to struggle with signs of nutritional deficiency. In this case, the reason may be two-fold. First, it’s possible that you have sub-optimal digestive function and thus are unable to absorb even the freshest organic or seasonal produce. On the other hand, it’s also possible to eat real, fresh food but still miss out on some essentials.
Ask yourself: When you decide on your meals for the day, do you make a conscious effort to include adequate protein, fats, carbohydrates and ferments? If not, it’s possible you’re deficient in nutrients but don't even know.
It’s possible to detect that you’re deficient in a particular nutrient, but it isn’t that simple. To make matters worse, routine blood tests from your medical practitioner assess only very few nutrients. To determine if you’re lacking a particular nutrient, specific tests must be requested as some may not be included in a full blood examination (FBE). Moreover, these tests can fail to show how these nutrients are actually being utilized by the body.
Two types of tests are usually conducted in a lab: (1) the measurement of circulating levels of nutrients in the blood or urine and (2) functional tests more commonly ordered by Naturopathic or integrative doctors.
In most cases, the first test can be insufficient. Why? Well, think of thiamine for example, which is a water-soluble nutrient. It can be detected in urine, but the additional measurement of the enzyme transketolase in our red blood cells is actually the more accurate indicator of deficiency severity.
Nutrients are the backbone of our physiology. For example, if we aren’t getting adequate B vitamins, magnesium and zinc, then we simply will not have the cofactors needed for our energy pathways. This means we will not be able to effectively use adipose tissue as a source of energy.
In the same way, our mood and energy can plummet if we don’t get adequate vitamin D, iron, magnesium, B vitamins or probiotics. Now tell me, if you’re feeling low or anxious, how likely are you to follow a healthy whole-food diet or wake up to exercise each day?
Another example is protein. Amino-acids, the building blocks of protein, are what boost muscle growth and make our hormones. Without these, how will we effectively fuel our exercise routines, achieve post-workout repair and recovery, or produce blood sugar-regulating hormones? (Chromium and magnesium are also essential in these processes.)
Moreover, we cannot efficiently produce nor convert our thyroid hormones into active forms if we’re deficient in iodine, selenium and zinc. These are just a few examples which affect our vitality and metabolism and, in turn, our ability to maintain a healthy weight.
When we lack certain nutrients, our appetite centres gets turned right up and we ultimately we eat more. Cravings become all-consuming, relentless, and irresistible, especially for nutrient-poor, high-calorie foods.
So what’s the answer to achieving a more healthy weight? It’s actually recognizing that starvation or deprivation is NOT the path to a healthy shape and size. A no-diet approach equates to a satiated body as long as you make the right food choices that deliver the nutrients you need in the right amounts. That way you have a better chance at thriving so you can achieve your ideal weight and body shape. Read more about what a healthy diet entails here.
The best way to be sure you’re getting the right nutrition is by first listening to your body. Is it showing signs of an imbalance?
It helps a lot to educate yourself on wholesome macronutrient sources. Also, be sure to have enough high-quality fermented foods in your diet every single day. Fermented foods support weight loss and are packed with gut-friendly enzymes that work like natural probiotics. If you’re unsure about fermented foods, learn more about their benefits in this article.
Want to learn more about proper nutrition so you can achieve a happier and healthier weight? We encourage you to take our FREE assessment where you can ask our team of naturopaths for information and assistance in your weight loss or weight management goals!
García, O. P., Long, K. Z., & Rosado, J. L. (2009). Impact of micronutrient deficiencies on obesity. Nutrition reviews, 67(10), 559–572.
https://pubmed.ncbi.nlm.nih.gov/19785688/
Kaidar-Person, O., Person, B., Szomstein, S., & Rosenthal, R. J. (2008). Nutritional deficiencies in morbidly obese patients: a new form of malnutrition? Part A: vitamins. Obesity surgery, 18(7), 870–876.
https://pubmed.ncbi.nlm.nih.gov/18465178/
Riaz, M. N., Asif, M., & Ali, R. (2009). Stability of vitamins during extrusion. Critical reviews in food science and nutrition, 49(4), 361–368.
https://pubmed.ncbi.nlm.nih.gov/19234945/
Via M. (2012). The malnutrition of obesity: micronutrient deficiencies that promote diabetes. ISRN endocrinology, 2012, 103472.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313629/
]]>
Unfermented soy is often hidden in processed foods and ingredients including:
Traditionally, soy certainly wasn't eaten this way, and not in large amounts either. In a number of Asian cultures, soy was eaten very differently — in fermented form.
Organic, non-GMO fermented soy products are healthy foods which are high in protein. The beans undergo a fermentation process with specific bacteria, yeasts or mould, which makes it beneficial for your gut flora. The fermentation process enhances digestibility and also improves the mechanism of action of the plant chemicals found in soy (i.e. isoflavones).
The isoflavones in fermented soy act as a phytoestrogen (plant estrogen), whereby these molecules (which look like estrogen) can latch on to our body's estrogen receptors and elicit a “weak” estrogenic effect. Isoflavones can either be estrogenic or anti-estrogenic, therefore, they can be applied as ‘food as medicine’ in cases of low estrogen or estrogen excess/dominance.
In cases of estrogen deficiency, phytoestrogens can be estrogenic. The soy isoflavones provide estrogenic activity when the body lacks its own estrogen. On the other hand, phytoestrogens will compete for absorption with endogenous estrogen (our body's own estrogen) in cases of estrogen dominance or high unopposed estrogen. When phytoestrogens latch on to our body’s estrogen receptors, this will result in a weaker estrogenic action. Coupled with optimal estrogen metabolism and elimination, this will reduce symptoms of estrogen dominance (i.e. PMS, tender breasts, endometriosis, fibroids).
Tempeh: A 'slab' of fermented soybeans originating from Indonesia, tempeh has a delicious 'meaty' texture. This wonderful plant-based protein source is delicious on skewers, in curries, or pan-grilled.
Natto: Originating from Japan, this form of fermented soy contains powerful enzymes (specifically nattokinase) which can aid with cardiovascular health. Natto requires a very acquired taste though! It is gooey and stringy.
Miso: Also originating from Japan, this fermented soybean paste is made with koji or fermented rice grains. Traditionally, miso is used for soups, but it can also be used as a base for vegan broths, stir-fries and marinades. Red, white, and brown miso pastes are available.
Doenjang: A Korean version of miso, this fermented soybean paste is also a core ingredient for many soups and stews.
Douchi: Originating from China, douchi is made from fermented and salted black soybeans. It is often used in bases of sauces, soups, and marinades.
As you can see, fermented soy is VERY different from the soy we may be familiar with such as our supermarket soy milk, tofu, soy protein, soy cheese, and other non-fermented products.
Soy is a controversial food due to the health issues linked to consuming soy-based foods. However, could this be due to the way it is processed, prepared, and consumed?
The Western way of consuming soy in combination with other inflammatory foods, along with a sedentary lifestyle and specific genetic predispositions, is what drives the ill-health effects of soy that are well known. These include:
If you wish to experiment with fermented soy, ensure it is organic and non-GMO. There are great ways to make use of fermented soy and you can start with some of these delicious recipes:
Unfermented, genetically modified soy-based ingredients are hidden in many food products and ideally, should be avoided. In essence, aim to consume soy in its fermented form. Soy in its fermented form can be beneficial in cases of both oestrogen excess, and deficiency.
Crystal C Douglas, Sarah A Johnson, Bahram H Arjmandi. Soy and its isoflavones: the truth behind the science in breast cancer. Anti-Cancer Agents in Medicinal Chemistry. 2013. Volume 13, Issue 8.
https://www.eurekaselect.com/114971/article
Muthukumaran Jayachandran, BaojunXu. An insight into the health benefits of fermented soy products. Food Chemistry. 2019. 271:362-371.
https://www.sciencedirect.com/science/article/abs/pii/S0308814618313153
Zhen-Hui Cao,Julia M.Green-Johnson, Nicole D.Buckley, Qiu-Ye Lin. Bioactivity of soy-based fermented foods: A review. Biotechnology Advances. 2019. 37(1):223-238.
https://www.sciencedirect.com/science/article/abs/pii/S073497501830199X
When using the Alternate Nostril Breathing technique, one can bring balance to the autonomic nervous system by manipulating the nasal cycle. The nasal cycle is the alternating congestion and decongestion of the nostrils that naturally occurs in humans. It is controlled by the autonomic nervous system and is related to the activities we engage in throughout the day. In times when we are more active and the SNS is dominating, there will be less congestion of the right nostril. On the other hand, when we are resting, digesting, or restoring our energy, the PNS is the branch of the nervous system that is dominating and the left nostril will be more open.
A well-regulated nervous system may involve feelings of calm and alertness and having the ability to think and communicate clearly and logically. It also helps one remain grounded and aware of the body and the breath. Having a well-regulated nervous system is also essential in maintaining a healthy sleep cycle.
When one is stuck in a sympathetic dominating state, there may be signs and symptoms of irritability, anxiety, restlessness, and aggression. An individual may also feel overwhelmed or find it difficult to control the emotions. In comparison, being stuck in a parasympathetic dominating state can involve signs and symptoms of fatigue, helplessness, emotional dullness or numbing. An individual may also experience depressive feelings and dissociation.
When using the Alternating Nostril Breathing technique, one can improve resilience and regulate the nervous system so that there is no dominating state. A well-regulated nervous system does not mean that we are constantly striving to be in a parasympathetic state. Rather, it means that we have the resilience to return to it after a stressful event, that it can regulate itself, and that neither sympathetic or parasympathetic state is dominating.
By breathing through the nostrils, the diaphragm is more engaged, meaning it will stimulate the vagus nerve and improve vagal tone. The vagus nerve is a main component of the PNS and tells the brain what is going on in the different organs of the body. Better vagal tone means the body is able to relax faster after a stressful episode while low vagal tone is associated with chronic inflammation and a range of diseases associated with undesirable blood sugar levels.
Studies also suggest that by controlling the breathing from one side, one can enhance activity of this side of the brain and boost cognitive function. The controlled breathing also helps to promote relaxation, break the cycle of stress and reduce levels of cortisol. Other studies have also shown that regular practice of Alternate Nostril Breathing is associated with decreased blood pressure and heart rates, as well as improved respiratory function.
From an Eastern perspective, Alternate Nostril Breathing cleanses the energy channels (called Nadis) within our body. We have thousands of subtle energy channels which nourish every single part of our body. These energy channels can become blocked from living an unhealthy lifestyle, exposure to toxins, the inability to process emotions, digestive issues, inactivity, and poor circulation, to mention a few.
By practicing Nadi Shodhan (Alternate Nostril Breathing), we begin to clear the energy channels to promote better circulation and allow energy to flow freely through the body. This may help to enhance healing of the tissues, balance the hemispheres of the brain, regulate the nervous system and improve overall well-being.
The practice of Alternate Nostril Breathing is a wonderful way to practice mindfulness meditation. By bringing focus on each breath, one can reach a meditative state, calm an overactive mind, and improve self-awareness.
Alternate Nostril Breathing can be practiced any time of the day, preferable before meditation. Just follow these simple steps below:
Alternate Nostril Breathing is a wonderful breathing technique which assists to regulate the nervous system, calm an overactive mind, and reduce stress. It’s a great tool you can use to help deal with the stressors of modern day living and improve your overall well being.
Garg, S., & Chandla, S. (2016). Effect of Nadi Shodhan Pranayama on Pulmonary Functions. International Journal of Health Sciences and Research, 6, 192-196.
Ghiya, Shreya. (2017). Alternate nostril breathing: a systematic review of clinical trials. International Journal of Research in Medical Sciences. 5. 3273.
Pendolino, A.L., Lund, V., Nardello, E., & Ottaviano, G. (2018). The nasal cycle: a comprehensive review. Rhinology Online, Vol 1: 67-76.
Tharion, Elizabeth & Samuel, Prasanna & Rajasegaran, Rajalakshmi & Ganesh, Gnanasenthil & Subramanian, Rajam. (2011). Influence of deep breathing exercise on spontaneous respiratory rate and heart rate variability: A randomised controlled trial in healthy subjects. Indian journal of physiology and pharmacology. 56. 80-7.
]]>The lymphatic system is the garbage disposal system of your body!
Your body is bathing in fluid. In fact, 50-60 percent of the human body is made up of water! This is pretty incredible as fluid is found in each and every tissue of your body. There is nowhere in your body where there is no water. Water is the main constituent of cells, tissues and organs and is vital for life. Water in the body is essential for building and maintaining the cells and tissues. It lubricates the mucus membranes and joints, helps maintain homeostasis, transports nutrients and waste products, regulates body temperature, and works as a shock absorber.
So what has the water got to do with the lymphatic system?
As the body goes on doing all its bodily functions, there will be cellular waste from all these processes – waste that is being transported to the interstitial fluid surrounding the cells in the tissues. The lymphatic vessels gather this interstitial fluid now known as lymph, then transports it through the lymphatic system where it is filtered and returned to the circulatory system.
The lymphatic system consists of lymphatic vessels, lymph nodes, and what are known as lymphoid organs. The thymus, spleen, tonsils, respiratory organs, and the bone marrow are all part of the lymphoid organ system. The lymphatic system runs parallel to the blood venous system, in that both return fluids centrally. While highly concentrated within the gut, it branches out to every part of our body and even reaches up to the brain.
The lymphatic system filters about 15 litres of fluid each day. That is three times more than the blood. The lymph consists of 95% water, proteins, waste products, fats and other natural substances. By collecting the interstitial fluid it helps to maintain the fluid balance in the body known as homeostasis.
Almost every part of the body can be affected by poor waste removal.
There are some 500−600 lymph nodes in the human body, the majority of them being concentrated around the neck. As the lymph is being transported, it passes through at least one lymph node. It is at the lymph nodes where lymph is being filtered from potentially harmful bacteria, viruses and other foreign matter. The lymph nodes contain dendritic cells, macrophages and the T and B cells and play a significant role in the body’s immune system.
The lymphatic system also absorbs and transports fat and fat-soluble vitamins from the digestive tract to the circulatory system. It has been speculated that the gut lymphatic system plays a role in obesity and fat metabolism.
Imagine if the lymphatic system becomes clogged. The body will struggle to transport the fluids from the tissues and organs in the body, toxins will accumulate, and the immune system will be impaired. Not an optimal situation!
Unlike the circulatory system in which the heart acts as a pump, the lymphatic system has no pump but relies on smooth muscle contraction, manual muscle actions (daily activity and exercise), intestinal peristalsis, and correct breathing using the diaphragm.
In order for the fluid to move up towards the heart, there are functional lymphatic valves that assist in moving the fluid in the right direction to avoid fluid accumulation. However, there are several factors that will negatively impact on this mechanism and cause the lymphatic system to become clogged. These include a sedentary lifestyle, sitting or standing for long hours, dehydration, high levels of stress, declined elasticity of the tissues, impaired smooth muscle tone, chronic inflammation, obesity, and metabolic dysregulation.
Symptoms that may indicate a compromised lymphatic system include:
The lymphatic system is the garbage disposal system of the body. It assists in transporting and removing waste, toxins and unwanted materials from the tissues in order to maintain homeostasis, keep the immune system functioning well and ensure fats are being utilized.
A toxic system with poor waste removal can affect almost every part of the body and might just be the missing link as to why the body isn’t healing. Implementing simple strategies to assist in moving the lymphatic fluid can greatly improve one's health and vitality.
Jéquier E and Constant F. Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr 64, 115–123 (2010). https://doi.org/10.1038/ejcn.2009.111
Moore J, and Bertram C. Lymphatic System Flows. Annual review of fluid mechanics. Vol. 50 (2018): 459-482.
https://doi.org/10.1146/annurev-fluid-122316-045259
Cifarelli V and Eichmann A. The Intestinal Lymphatic System: Functions and Metabolic Implications. Cellular and molecular gastroenterology and hepatology. Vol. 7,3 (2019): 503-513.
https://doi.org/10.1016/j.jcmgh.2018.12.002
]]>
Menstruation is often looked upon as a burden and that we, as women, are unlucky to have to go through this monthly cycle as part of our life. This should not be the case, however. The menstruation cycle is such an integral part of being a woman. It’s what makes us distinct as females and humanity wouldn’t be here if it wasn’t for this part of our anatomy.
The menstrual cycle doesn’t just base itself on the week of bleeding but rather on an entire four-week cycle that recurs throughout a woman’s reproductive years. The best way to gain a new understanding and respect for the menstrual cycle is by associating it with the seasons of the year. When we label each week of our cycle with a corresponding season, it allows us to connect to our femininity on a deeper level so we can be more in touch with our body. As a result, we are able to see our menstrual cycle more like a gift rather than a burden.
We should really view menstruation in this light – this part of our femininity contains pearls of wisdom which allow for a deeper insight into how powerful we really are as women.
I am so passionate about self-love and I think respecting and appreciating our cycle is one of the biggest self-love practices we could ever partake in.
Self-love is about accepting and loving everything about us, including the yin and the yang sides of our being. Every single month, our menstrual cycle gives us an incredible opportunity to connect to our body on a deeper level and practice acceptance and self-love.
Day 1 to 6 of our monthly cycle is referred to as the WINTER phase. This is also the stage when we experience our menstrual bleed. Some words to associate with this season include ‘darkness’, ‘stillness’, ‘empty’ and ‘release’.
Our hormones are at their lowest as bleeding begins in the winter phase. As the first week progresses, our oestrogen levels begin to rise. Appetite may be low at this time of the month, so I encourage you to treat yourself like you would in the real season of winter. Eat warming and nourishing foods – slow cooked meals are the best. Also, include a bit of dark chocolate as a treat! Dark chocolate helps alleviate cramps and contains endorphins which can elevate your mood.
We always want to move our body, but it’s best to focus on minimal or gentle movement during the winter phase. Gentle yoga and walking are highly recommended. On a spiritual level, you’ll notice that meditation enables you to connect with your body on a deeper level during this stage of your cycle. It’s a great time for journaling and gaining a real connection with your intuition.
Winter is really a good time to press the ‘pause’ button and seek guidance from within. Social life in this week of your cycle should be quiet; it is a time to pull back, say no and give some energy to yourself rather than others. Some other beautiful practices which I encourage you to engage in during the winter phase are painting, writing, creating vision boards and most importantly, resting and taking naps wherever possible.
Day 7 to 13 of the cycle aligns with the season of SPRING. This is the pre-ovulation stage of the menstrual cycle. Some words to associate with this phase are ‘fresh’, ‘virginal’, ‘young’ and ‘renewed’.
When it comes to hormone levels, oestrogen is on the rise while progesterone remains low but is slightly in an upward trend. Testosterone levels also build up as you approach ovulation. Nutritionally, it’s the best time of the month to consume whole, healthy plant foods to feed all of that renewed energy after your winter hibernation.
Energy levels are on the rise during this phase and you’ll find that your body feels light and euphoric. It is a great time of the month to plan social gatherings, holidays and important events. You have lots of fresh energy and you’ll be more open and responsive to spontaneity and adventure.
You’ll also notice a general increase in the desire to be with people and connect with them. If you work or run a business, the spring phase is a great time for taking action and starting big projects as you’re able to tap into some masculine energy in this week of your cycle. A lot of women also seek this week as a time for cleaning the house and creating space for light and freshness. It’s a great time for planting healthy seeds for the rest of your cycle.
Day 14 to 20 of the menstrual cycle corresponds with the SUMMER season. This is the stage of ovulation. Some words you can associate with this season are ‘full’, ‘nurture’, ‘life’, ‘light’ and ‘create’.
Hormone activity this week is particularly high as you experience peaks in oestrogen and testosterone levels as well as a surge of progesterone. This is the time of the month when women usually crave really salty foods and experience great digestive capacity. The summer phase is when you can exercise the most as you feel stronger and more resilient than any other stage of the cycle.
As this is a very fertile time of the month, most women end up spending more money on others and are especially romantic with their partners. They also find the need to nurture important relationships in their lives. Libido peaks during this phase of the cycle and there’s heightened external sexual energy. Of course, we want to make love when we are most fertile, right?! Again, this is a good time to connect with friends or call distant family members for a nice chat. To sum up, it’s a great time for strengthening connections in all aspects of your life.
Day 21 to 28 of the menstrual cycle is associated with the AUTUMN season. This premenstrual stage is often referred to as the ‘Wild Woman’ phase of the cycle as some women feel more agitated while others may actually experience symptoms of premenstrual syndrome (PMS). Word associations with this season include ‘rich’, ‘earthy’, ‘wise’, ‘real’ and ‘reflection’.
In the hormonal sense, oestrogen and progesterone levels plunge at this time – that is, IF the egg is not fertilised. Women usually experience an increase in appetite and crave for carb-rich and sweet foods to fill them up in preparation for hibernation in the ‘winter week’ that follows.
Autumn is a time in your cycle when it’s more important to be wary of your alcohol and sugar intake. Exercise is equally important as it can assist with any premenstrual symptoms. On the spiritual end, it’s a great time to reconnect with nature and begin to turn inwards. Some find that the inner critic raises her head in this week, so try your best to let go of any negative concepts and emotions at this time.
Great relaxation practices to incorporate in autumn are warm baths, movies and massages. Women are no longer fertile in the autumn stage, so I encourage you to partake in sexual intercourse to alleviate any PMS symptoms. Declutter your home, create space and focus on letting go, all in preparation for your winter phase.
I hope this detailed seasonal association will allow you to have a more conscious understanding of the true meaning of your menstrual cycle. I encourage you to incorporate this awareness and apply the principles I’ve shared as you go through each day of your cycle. You truly deserve to feel your best self no matter what phase or ‘season’ you’re in!
]]>
Curcumin has powerful anti-inflammatory, anti-carcinogenic, anti-neoplastic (anti-tumour), anti-diabetic, anti-microbial, neuroprotective and anti-inflammatory properties and honestly, the list keeps on growing with new research. Studies have now determined that turmeric is an ideal herb to nourish and support dermatological skin conditions and reduce premature aging.
The integumentary system (skin system) is the largest organ in the human body and is our physical first line of defence against the external world. It’s closely intertwined with our immune system so when our immunity is unregulated or imbalanced, chronic skin conditions manifest. This can lead to poor quality of life, decreased self-confidence, mental health disorders and significantly deter individuals from social events. The effect inflamed skin can have on one’s mental and physical health is also not to be undermined.
Below is a list of skin issues that can benefit from turmeric supplementation:
Not only is turmeric an exceptional natural intervention with very minimal side effects; it’s also renowned for supporting digestive, joint, tissue, cardiovascular, metabolic, and mental health. If you have any inflammation, think turmeric. Better yet, think turmeric and black pepper (piper longum) as this synergistic combination enhances turmeric bioavailability and thus, it’s therapeutic activity.
We are going to get a little technical, but you'll see just how powerful this herb is when you understand it’s biological influences.
Inflamed skin must have an abundance of anti-inflammatory active compounds to calm it down. Inflammation occurs when there are high levels of pro-inflammatory mediators, abnormal DNA/RNA replications and dysregulated signaling. Turmeric helps to rebalance many of these inflammatory pathways by inhibiting the growth of abnormal cells and helping to clean up any damaged cells or waste. Curcumin is a compound dedicated to scavenging pro-inflammatory free-radicals, which pretty much cause damage wherever they go – sneaky radicals!
Turmeric has also been shown to significantly reduce inflammatory markers such as C-Reactive Protein (CRP), substance P (associated with pain and itchy skin), but wait… there’s even more! This little gem has been shown to considerably improve antioxidant status in our bodies – including antioxidant enzyme superoxide dismutase and glutathione peroxidase – both of which are crucial to a well-functioning liver and body.
To have optimal skin health, our skin tissues should have neutralized inflammation, healthy cell growth or turn-over, and signaling. Turmeric targets skin cells (keratinocytes) to suppress inflammation and reduce the breakdown of the dermal extracellular matrix. By reducing scavenging inflammatory compounds, your skin has a much higher chance of keeping collagen scaffolding strong and healthy. Turmeric can improve collagen production and formation and also accelerate wound healing. Skin membranes are made from fats and turmeric enhances fat absorption and also responds directly to skin barrier stressors.
Skin requires healthy blood, metabolism, digestion, and immunity, all of which are nourished through various turmeric interventions. Often, the first naturopathic evaluation of skin imbalances is through digestive investigations. Research has now undeniably linked gut-health and skin-health, terming the relationship as the ‘gut-skin axis’.
Skin inflammation can occur from dysbiotic (imbalanced gastrointestinal bacteria) conditions which can lead to gas, bloating, food intolerances, IBS, immune dysregulation and chronic skin conditions. Turmeric’s antibacterial properties can improve wound healing, intestinal lining integrity and help to balance bacterial ratios for optimal digestion.
If you’re currently suffering from IBS, H.Pylori, peptic ulcers, Crohn’s disease, ulcerative colitis or digestive inflammation, turmeric may well be an ideal intervention for you.
Liver health must be protected for detoxification, nutrient conversions, healthy blood, bile and digestive enzyme production, all of which are essential for optimal skin health. Turmeric has hepato-protective qualities which enhance antioxidant enzyme activity. These antioxidant enzymes include glutathione reductase, glutathione S-transferase (GST) and succinate dehydrogenase. Curcumin can also enhance self-making (endogenous) antioxidants such as ascorbic acid and detoxification genes. Skin relies on healthy liver detoxification and functionality, which is yet another reason why we love turmeric!
Mental health conditions have been associated with increased inflammation, cortisol levels, and dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis. In rat model studies, curcumin has shown to reduce pro-inflammatory mediators within the medulla oblongata of the brain.
The medulla oblongata is a key nervous system regulator controlling respiration, heart-rate and communication with the higher parts of the brain. Turmeric has been shown to balance cortisol, improve serotonin signaling and enhance monoamine oxidase activity (the same enzyme that antidepressants influence). There’s another axis you may have heard of, termed the ‘gut-brain’ axis. Emotional health can significantly impact our body’s overall health, vitality and skin integrity.
As you can see, turmeric has a profound influence on systemic health and skin integrity through a multitude of factors. This is great because we know that skin health has many underlying considerations that require a multifaceted approach. If you’re someone wanting to improve skin texture and quality, combat redness and inflammation, promote wound-healing and prevent premature aging, adding turmeric into your daily regime may be of great benefit.
Not everyone can take turmeric though. Check with your doctor or health practitioner before taking turmeric supplements if:
Alternatively, you may consult with any of our HHY naturopaths at support@happyhealthyyou.com to check for any medical interactions with turmeric.
Bowe W, Patel NB, Logan AC (2014). Acne vulgaris, probiotics and the gut-brain-skin axis: from anecdote to translational medicine. Beneficial Microbes. Jun 1;5(2):185-99.
https://doi.org/10.3920/BM2012.0060
Sharifi-Rad et al. (2020). Turmeric and It's Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications. Frontiers in Pharmacology. 11: 01021.
https://dx.doi.org/10.3389%2Ffphar.2020.01021
Kocaadam B & Şanlier N. (2015). Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. Critical Reviews in Food Science and Nutrition. Sep 2;57(13):2889-2895.
https://doi.org/10.1080/10408398.2015.1077195
Labban L. (2014). Medicinal and pharmacological properties of Turmeric (Curcuma longa): A review. International Journal of Pharma and Bio Sciences. 5(1):17-23
https://www.academia.edu/10986107/Medicinal_and_pharmacological_properties_of_Turmeric_Curcuma_longa_A_review
Mata et al. (2020). Benefits of turmeric supplementation for skin health in chronic diseases: a systematic review. Critical Reviews in Food Science and Nutrition. Jul 27;1-15.
https://doi.org/10.1080/10408398.2020.1798353
O’Neill CA, Monteleone G, McLaughlin JT, Paus R. (2016). The gut-skin axis in health and disease: A paradigm with therapeutic implications. BioEssays. Nov;38(11):1167-1176.
https://doi.org/10.1002/bies.201600008
Salem I, Ramser A, Isham N, Ghannoum MA. (2018). The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Frontiers in Microbiology. 9: 1459.
https://doi.org/10.3389/fmicb.2018.01459
Szántó et al. (2019). Targeting the gut‐skin axis – probiotics as new tools for skin disorder management? Experimental Dermatology. Nov;28(11):1210-1218.
https://doi.org/10.1111/exd.14016
Thangapazham RL, Sharad S, Maheshwari RK. (2013). Skin regenerative potentials of curcumin. BioFactors. Jan-Feb;39(1):141-9.
https://doi.org/10.1002/biof.1078
Vaughn AR, Branum A, Sivamani RK. (2016). Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytotherapy Research. Aug;30(8):1243-64.
https://doi.org/10.1002/ptr.5640
Yadav RP, Tarun G. (2017). Versatility of turmeric: A review the golden spice of life. Journal of Pharmacognosy and Phytochemistry. 6(1):41-46.
https://www.phytojournal.com/archives/?year=2017&vol=6&issue=1&ArticleId=1060
Research has identified that people who have acne have significantly increased social phobias, avoidant personality disorders and even suicidal thoughts. People suffering from acne can completely retreat from family, friends, as well as partners. Studies show that many may even call in sick for work or stop working altogether.
If you or your child has acne, it’s important to reach out for help. If your teen is suffering from acne, be sure not to dismiss their concerns or feelings. Do not comment on their skin and make it a point to be as kind as possible – their thoughts and feelings may be very fragile.
Skin issues can cause strains on relationships as some may not understand how deeply rooted the self-criticism lies beneath. Many women will cover their blemishes with foundation, going so far as to only wearing make-up in front of others and further clogging pores. Others may find themselves avoiding mirrors or constantly developing negative thoughts about themselves.
Humans are social creatures and rely on connections, leisurely activities and social gatherings for optimal quality of life. Feelings of inadequacy surrounding such essential areas of life can lead to immense feelings of loneliness, stigmatization and desperation. Does this sound like you?
You are not alone. Skin can heal.
Acne is a chronic condition that seems to be difficult to find answers to heal. Often conventional treatments will work in the short-term; however, the acne tends to return with a vengeance or with significant side effects.
Unfortunately, the stress associated with acne can increase cortisol production, further exacerbating the condition due to dysregulated blood sugars and chronic inflammation. Chronic skin conditions can leave people vulnerable to protracted levels of emotional suffering, especially anger. It can be debilitating. Intimate and sexual relationships can also be impaired by the condition, with a study showing 66.7% of females suffered from decreased intimate connections and sexual distress with their partners due to acne-induced low self-esteem.
Self-esteem is defined as “the reasonable or justifiable sense of one’s worth or importance.”
Acne is a multifactorial condition requiring comprehensive analysis into why the condition has manifested. Often, it will require a holistic and targeted approach to healing.
So what now? How do you heal acne? Well, you investigate. Do the tests. Find the imbalance. Give your body so much care, attention and self-love it has no other choice but to heal.
I wish that there was a ‘one-size-fits-all’ approach to acne, but you’re unique and so are your imbalances. People manifest this condition for various reasons. If you’re suffering from acne and aren’t sure what to do next, I would highly recommend booking into our online clinic and consulting with a nutritionist or naturopath. A practitioner will meticulously evaluate your health, history and all things in-between to provide you with answers, a treatment protocol and high-quality natural supplements.
Acne can be nourished and supported. It might feel awful right now, but you will get there. For now, focus on positive self-talk and what you can do to make some healing changes in your diet and lifestyle.
Beisert M, Pilarczyk K, Zakrzewska M, Pawlaczyk M. (2019). Sexual satisfaction and self‐esteem in women with acne. Journal of Cosmetic Dermatology. 06 Nov.
https://doi.org/10.1111/jocd.13207
Gallitano SM & Berson DS. (2018). How Acne Bumps Cause the Blues: The Influence of Acne Vulgaris on Self-Esteem. International Journal of Women’s Dermatology. Mar; 4(1): 12–17.
https://dx.doi.org/10.1016%2Fj.ijwd.2017.10.004
Nguyen CM, Koo J, Cordoro KM. (2016). Psychodermatologic Effects of Atopic Dermatitis and Acne: A Review on Self-Esteem and Identity. Pediatric Dermatology. Mar-Apr;33(2):129-35.
https://doi.org/10.1111/pde.12802
Tugnoli et al. (2020). Anger, Emotional Fragility, Self-esteem, and Psychiatric Comorbidity in Patients with Hidradenitis Suppurativa/Acne Inversa. Journal of Clinical Psychology in Medical Settings. Sep;27(3):527-540.
https://doi.org/10.1007/s10880-019-09640-4
]]>
Celery has an abundance of anti-inflammatory compounds ideal for nourishing the gastrointestinal tract and skin. Celery extracts have shown promising nourishment to the liver, cardiovascular, lymphatic and connective tissues. Its anti-bacterial and anti-fungal properties help with many pathological conditions, therefore, it’s excellent for the skin/gut microbiome and candida overgrowth.
Celery consists of vitamins such as beta‐carotene, ascorbic acid, folic acid and minerals (sodium, potassium, calcium, and magnesium), silica, fibre, and chlorophyll, all of which are very nourishing to the skin matrix. It’s also about 95% water so it’s a great skin hydrant as well.
Cucumber is another skin-boosting superfood as it’s rich in B-vitamins, silica, water, zeaxanthin, lutein, pantothenic acid, and vitamin C. We love cucumber for skin health as it naturally improves hyaluronic acid and elastin which are vital for healthy collagen and anti-wrinkle effects.
Flaxseed oil is enriched with alpha-linolenic acid (ALA), an omega-3 essential fatty acid that has been shown to decrease skin reactivity and mediate immune-related inflammation. Flax seeds may also improve blood sugars, cognition, menopausal symptoms and skin health. Sensitive, inflamed, rough, dry skin can benefit from increasing flax seeds and oils in the daily diet. Research also suggests that flax seeds balance inflammation and support skin membranes for healthy aging.
Malpighia emarginata DC or acerola is known to be a skin and vitality superfood due to its high antioxidant, vitamin C and carotenoid content. The fruit contains an exorbitant amount of ascorbic acid in the range of 1500–4500 mg/100 g, which is around 50–100 times than that of orange or lemon. Just 3 acerola cherries per day would be sufficient for the adult dietary requirement of vitamin C. This delicious fruit is also abundant in skin-loving nutrients such as vit A, iron, calcium and B-vitamins. Studies have promising health benefits of acerola for the cardiovascular system, liver, and blood sugar regulation. Perfect for a skin healing detox!
Kefir contains an abundance of probiotics and antimicrobial substances for skin health including bacteriocins, lactic acid, acetic acid, and hydrogen peroxide. It also helps in the inhibition of inflammatory bacteria like S. aureus, S. salivarius, S. pyogenes, P. aeruginosa, C. Albicans, S. Typhimurium, L. monocytogenes and E. coli growth.
Kefir grains are amazing because they are super easy to make!
Better yet, you can add them to skin-boosting herbal teas:
Watch our Happy Healthy You Nutritionist make her herbal tea coconut kefirs here.
Cacao flavanols have shown prebiotic activity in the gut microbiome and improved liver detoxification of accumulated fats. Increasing the combination of raw cacao and lycopene over four weeks shows promising results for enhanced liver metabolism, particularly regarding skin detoxification.
Raw cacao is also an excellent anti-inflammatory food showing favourable attributes for reversing skin aging, excessive sebum production and balancing the skin microbiome. Cacao is a great antioxidant for skin-related issues as it helps to protect the dermal structures and elasticity integrity from deterioration.
Cacao is rich in:
Turmeric contains a compound called curcumin. We love curcumin for skin health because it is renowned for anti-inflammatory actions. This golden super-herb has been therapeutically proven to improve acne, alopecia, atopic dermatitis, facial aging, pruritus, psoriasis and vitiligo. In combination with black pepper turmeric’s bioavailability increases by 2000%. This herb is a skin and hair powerhouse which helps in reducing inflammation, balancing immune stressors, and improving digestion. This herbal synergy is a must-have when it comes to skin healing and protection.
Turmeric is a herb for vitality and works on so many different levels – inflamed skin condition, allergies, and wrinkles could benefit from a little curcumin. If you’re currently suffering from inflamed skin, and aren’t sure where to begin, these are our nutritionist-approved top 5 foods to start implementing into your daily regime.
Stuck for ideas? You can add them into smoothies, lattes, protein balls – time to get creative! You can also check out our Recipes section for tasty and healthy turmeric drinks and dishes.
Always remember that you are so much more than your skin. Your skin does NOT define your worth. You are beautiful inside and out (really, truly you are!). You deserve self-love and kindness, so remember to be kind to yourself in times of imbalances. Listen to your body and your body will listen back.
Boelsma E, Hendriks HF,Roza L.(2001). Nutritional skincare: health effects of micronutrients and fatty acids. The American Journal of Clinical Nutrition. May;73(5):853-64.
https://doi.org/10.1093/ajcn/73.5.853
Faria-Silva et al. (2020). Feeding the skin: A new trend in food and cosmetics convergence. Trends in food science and technology. V.95 pp. 21-3221 - 32.
https://dx.doi.org/10.1016/j.tifs.2019.11.015
Hedayati N. Naeini MB, Mohammadinejad A, Mohajeri SA. (2019). Beneficial effects of celery ( Apium graveolens ) on metabolic syndrome: A review of the existing evidences. Phytotherapy Research. Dec;33(12):3040-3053.
https://doi.org/10.1002/ptr.6492
Labban L. (2014). Medicinal and pharmacological properties of Turmeric (Curcuma longa): A review. Journal of Pharmaceutical and Biomedical Sciences. Vol 5:17-23 .
https://www.academia.edu/10986107/
Lolou V. & Panayiotidis MI. (2019). Functional Role of Probiotics and Prebiotics on Skin Health and Disease. Fermentation. 5(2), 41.
https://doi.org/10.3390/fermentation5020041
Singh M, Agarwal S, Agarwal M, Rachana. (2020). Benefits of Theobroma cacao and Its Phytocompounds as Cosmeceuticals. Springer. Plant-derived Bioactives. pp 509-521.
http://doi-org-443.webvpn.fjmu.edu.cn/10.1007/978-981-15-1761-7_21
da Mata et al. (2020). Benefits of turmeric supplementation for skin health in chronic diseases: a systematic review. Critical Reviews in Food Science and Nutrition.
https://doi.org/10.1080/10408398.2020.1798353
Mukherjee PK, Nema NK, Maity N, Sarkar BK. (2013). Phytochemical and therapeutic potential of cucumber. Fitoterapia. Jan;84:227-36.
https://doi.org/10.1016/j.fitote.2012.10.003
Nema NK, Maity N, Sarkar B, Mukherjee PK. (2010). Cucumis sativus fruit-potential antioxidant, anti-hyaluronidase, and anti-elastase agent . Archives of Dermatological Research. May;303(4):247-52.
https://doi.org/10.1007/s00403-010-1103-y
Parikh et al. (2019). Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients. May; 11(5): 1171.
https://dx.doi.org/10.3390%2Fnu11051171
Prakash A & Baskaran R. (2018). Acerola, an untapped functional superfruit: a review on latest frontiers. Journal of Food Science and Technology. Sep;55(9):3373-3384.
https://doi.org/10.1007/s13197-018-3309-5
Sowbhagya HB. (2014). Chemistry, technology, and nutraceutical functions of celery (Apium graveolens L.): an overview. Critical Reviews in Food Science and Nutrition. 54(3):389-98.
https://doi.org/10.1080/10408398.2011.586740
Uthpala TGG, Marapana U, Lakmini PC & Wettimuny DC. (2020). Nutritional Bioactive Compounds and Health Benefits of Fresh and Processed Cucumber (Cucumis Sativus L.). Sumerianz Journal of Biotechnology. pp 75-82.
https://10.13140/RG.2.2.17510.04161
Vaughn AR, Branum A, Sivamani RK. (2016). Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytotherapy Research. Aug;30(8):1243-64.
https://doi.org/10.1002/ptr.5640
Wiese et al. (2019). Prebiotic Effect of Lycopene and Dark Chocolate on Gut Microbiome with Systemic Changes in Liver Metabolism, Skeletal Muscles and Skin in Moderately Obese Persons. BioMed Research International. Jun 2;2019:4625279.
https://doi.org/10.1155/2019/4625279
]]>
This is not easy to deal with, however, research is identifying that PCOS can manifest from different reasons:
PCOS diagnosis is based upon two or more of the three diagnostic criteria:
The hyperandrogenism of this condition is what significantly increases your chances of acne, especially painful, cystic, jawline acne. So what are the mechanisms behind these frustrating imbalances? The more information you acquire regarding the condition, the more you can understand where to nourish your imbalances. This is when healing truly begins.
In your brain lies two very important hormonal regulators: the hypothalamus and the pituitary gland. The hypothalamus is a major control centre for your everyday activities sending out regular pulsations to understand what’s going on in your environment (e.g. dietary intake, stress, internal mechanisms, etc.) It communicates this with the pituitary gland which identifies where to send the message along (ovaries, thyroid, temperature control, digestive organs and so forth). Ovarian dysfunction is strongly influenced by the external environment, how we perceive the world and how we internally handle this information.
The HP axis is looking for environmental feedback. Within these pulsations, there is increased secretion of luteinising hormone (LH). Often, LH is 2 to 3+ times higher than its synergistic counterpart follicle stimulating hormone (FSH). LH stimulates the ovaries to produce more testosterone, follicles and oocyte (immature egg) development. This can be identified in pathology – it’s about the ratios of these hormones, not just their individual numbers.
If you also have insulin resistance, it’s a double whammy for ovulatory overstimulation. We require insulin to help balance our sex hormones and bind them to sex hormone-binding globulin so they aren’t flowing rampantly in our blood.
Now for another hormone, adrenocorticotropic hormone (ACTH). ACTH will increase your androstenedione and that little hormone is responsible for half of your circulating testosterone.
The adrenal glands are what keep you pushing when you’re fatigued, stressed, scared, angry and all things in-between. Cortisol is essential to our survival and shouldn’t be demonised; however, excess of anything is going to predispose you to imbalances. In this case, cortisol is going to suppress ovarian function and increase your blood sugars as a defence mechanism. The ovaries also have insulin receptors that can influence testosterone and ovarian functionality.
In the adrenal gland androstenedione is either converted to cortisol or testosterone, so now you are vulnerable to both your ovaries and adrenal glands producing too much testosterone and causing all those frustrating symptoms.
Your skin is key for metabolising androstenedione and testosterone. Skin works closely with hormones and expresses its own enzymes and receptors to metabolise them. Sebocytes (cells that create oil) and sebaceous glands within the skin have receptors for dihydrotestosterone. Androgens not only stimulate sebocytes but also increase acne associated inflammation. Your skin is actually trying to help your body breakdown androgens – it’s well equipped for this!
‘Skin diabetes’ is another term associated with acne. Insulin and blood sugar dysregulation is common in PCOS. Balancing blood sugars with a low GI diet can significantly reduce acne.
In order to understand the multifactorial and polygenic manifestation of PCOS, you must consider the nature of the dysfunction within the ovary and the external influences that prevail to modify ovarian behaviour. What is your environment? Are you chronically stressed? Are the people around you kind or constantly putting you down? Do you have a healthy diet and lifestyle?
It’s time for introspection.
Honest self-analysis will help you identify key areas to target for nourishment and cease the self-perpetuating cycle of your ovarian dysfunction.
PCOS and acne can be undeniably hard and frustrating, so try to remember to be on our own team. You will get through this – your hormones and skin can rebalance. If you’re looking for one-on-one guidance and specific treatment protocols, check out our online clinic to book in with one of our passionate practitioners.
Want to learn more about PCOS? You might be interested in our article on How to Manage PCOS Naturally.
Abbott DH, Dumesic DA, and Levine, JE. (2019) Hyperandrogenic origins of polycystic ovary syndrome – implications for pathophysiology and therapy. Expert Review of Endocrinology & Metabolism. Mar; 14(2): 131–143.
https://dx.doi.org/10.1080%2F17446651.2019.1576522
Arentz, SA, Abbott JA, Smith CA, and Bensoussan A. (2014) Herbal medicine for the management of polycystic ovary syndrome (PCOS) and associated oligo/amenorrhoea and hyperandrogenism; a review of the laboratory evidence for effects with corroborative clinical findings. BMC Complementary and Alternative Medicine. 14: 511.
https://dx.doi.org/10.1186%2F1472-6882-14-511
Baskind, NE and Balen AH. (2016) Hypothalamic–pituitary, ovarian and adrenal contributions to polycystic ovary syndrome . Best Practice & Research Clinical Obstetrics & Gynaecology. Nov;37:80-97.
https://doi.org/10.1016/j.bpobgyn.2016.03.005
Goodarzi, MO, Carmina E, Azziz R. (2015) DHEA, DHEAS and PCOS. The Journal of Steroid Biochemistry and Molecular Biology. Jan;145:213-25.
https://doi.org/10.1016/j.jsbmb.2014.06.003
Ju et al. (2017) Sex hormones and acne. Clinics in Dermatology. Mar-Apr;35(2):130-137.
https://doi.org/10.1016/j.clindermatol.2016.10.004
Laganà et al. (2018) Inositol in Polycystic Ovary Syndrome: Restoring Fertility through a Pathophysiology-Based Approach. Trends in Endocrinology & Metabolism. Nov;29(11):768-780.
https://doi.org/10.1016/j.tem.2018.09.001
Rosenfield, RL and Ehrmann DA. (2016) The Pathogenesis of Polycystic Ovary Syndrome (PCOS): The Hypothesis of PCOS as Functional Ovarian Hyperandrogenism Revisited. Endocrine Reviews.
https://doi.org/10.1210/er.2015-1104
Schneider, MR and Paus R. (2010). Sebocytes, multifaceted epithelial cells: Lipid production and holocrine secretion. The International Journal of Biochemistry & Cell Biology. Feb;42(2):181-5.
https://doi.org/10.1016/j.biocel.2009.11.017
]]>
Hydrotherapy has been used for centuries to support health, healing and rejuvenation. The word hydrotherapy translates to ‘water healing’ in Greek. Water therapy utilises steam, saunas, and the alternation of different temperatures for therapeutic interventions.
Hydrotherapy can improve metabolic functions, muscle spasms, nerve pain, chronic pain, cardiovascular health, lymphatic circulation, and detoxification. It is known for increasing vitality and is an excellent way to improve your skin tone, texture and pore purification.
We know that skin is connected to gut health, lymphatic flow, stress, hormones and the immune system – hydrotherapy targets all of these in one sitting! It is an excellent way to improve stamina, endurance, inflammation, and DNA. It also helps protect the skin barriers against premature aging. Hydrotherapy is a perfect addition to your daily and weekly routine.
Sauna bathing has been used traditionally for pleasure, relaxation and a myriad of health benefits. Using saunas frequently can significantly help to improve health in nearly every aspect:
Generally, you sauna for 10 – 20 minutes in temperatures from 80°C to 100°C and then cool off at a lower room temperature in the shower or pool. Saunas help to eliminate toxins systemically and improve skin cell physiology, hydration and skin pH. The heat exposure in a safe non-UV setting is ideal for stimulating nourishing blood flow to the skin. This allows your body to naturally excrete waste through sweat. Sauna bathing can improve your response to everyday life stressors and modulate the hypothalamus-pituitary-adrenal (HPA) axis which is associated with stress, hormonal imbalances and chronic fatigue.
*Be sure to keep yourself well-hydrated before and after your sauna sessions.
* Sharper contrasts between hot and cold increase therapeutic benefit.
NOTE: If in acute or chronic pain, focus the shower steam on these areas.
Follow the steps below for contrast baths:
The main concept of hydrotherapy is to dilate and constrict your blood vessels to the extremities. The heat will dilate the vessels, opening skin pores, activating sweat glands and relaxing the entire body. Cold temperatures induce vasoconstriction to regenerate cells/organs, reduce congestion and inflammation, soothe and tone the skin, and detoxify the blood.
Alternate between hot (over 40 °C), warm (37.2-40°C) and cold (4°C) temperatures in the shower. You should aim to start with warm/hot temperatures and end on cold. After you’ve finished cold temperatures, allow 2 – 3 minutes in neutral temperatures (33.9-37.2°C).
So there you have it! If you’re looking for an excuse to join a spa or try something new, why not implement these easy, cost-effective hydrotherapy techniques and get healthier, more vibrant and glowing skin!
REFERENCES
Bahadorfar M. (2014). A Study of Hydrotherapy and Its Health Benefits. International Journal of Research. Sept; Vol 1:8.
https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.681.4675&rep=rep1&type=pdf
Heinonen I & Laukkanen ja. (2018). Effects of heat and cold on health, with special reference to Finnish sauna bathing. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. May 1;314(5):R629-R638.
https://doi.org/10.1152/ajpregu.00115.2017
Laukkanen JA, Laukkanen & Kunutsor SK. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings. Aug;93(8):1111-1121.
https://doi.org/10.1016/j.mayocp.2018.04.008
Mohiuddin AK. (2019). Intermittent Fasting and Adding More days to Life. Journal of Gastroenterology and Hepatology Research.Vol 8:4.
http://www.ghrnet.org/index.php/joghr/article/view/2662
Mooventhan, A. &. (2014). Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body. North American Journal of Medical Sciences. May; 6(5): 199–209.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/
Wardle JD. (2013). Hydrotherapy: a forgotten Australian therapeutic modality. Australian Journal of Medical Herbalism. Vol 25:4.
https://www.academia.edu/27637169/Hydrotherapy_a_forgotten_Australian_therapeutic_modality
]]>
"WHY can’t I lose weight?" – you might ask yourself – or perhaps you’re looking for some extra support in your weight-loss journey. Well, weight loss isn’t as simple as calorie deficits or crash diets; it needs to be sustainable in order to get long-term results that last. You need to fit the pieces of your health puzzle together to enhance healthy weight loss and maintain your Happy Weight goals.
A Happy Weight Consultation is ideal for those who:
During the initial consultation, a Happy Weight practitioner spends 50 minutes comprehensively evaluating your goals, struggles and limitations, as well as your health history, dietary intake, supplementations, lifestyle and pathology. This approach is key in identifying your unique weight-loss barriers.
This may include testing for (but not limited to*):
Testing recommendations can be completed through your general practitioner so it is covered under Medicare.
When it comes to weight loss and body image, your practitioner will encourage, empower and give you the tools you need to lose weight the healthy way. When you understand the underlying causes of weight gain, you can strategically target those pathways to enhance weight loss.
You’ll leave the consultation with:
It’s vital to remember that your weight is not your worth, but it is great to feel fabulous in your own skin! If you’re looking for empowerment in your weight loss journey, this is the consultation for you. You’ll leave this consultation feeling knowledgeable about your body and its underlying mechanisms. You’ll then be more than ready to move that stubborn weight for good!
If you have any questions, please feel free to send us an email at: clinic@happyhealthyyou.com.au.
]]>
First things first – you must retrain your mind and biochemistry if you’re a binge eater. Skin health is tightly intertwined with the gut, so having healthy meal portions and eating slowly are vital to sustaining healthy skin and digestion. When you eat excessively in one sitting, it puts immense pressure on the digestive organs to secrete enzymes, bile, hydrochloric acid, and so forth. Simply put, if you can’t digest your food properly, you may not be absorbing and utilizing nutrients. This can contribute to food intolerances as the intestinal wall pressure exceeds its limits. As a result, food proteins travel straight to the blood, inducing an auto-immune reaction.
This is by far one of the hardest, yet most effective long-term health strategies you can do for yourself. If you can focus on mindful eating as your #1 goal, you’ll have started a HUGE healing part of your journey. Often binge eating occurs due to underlying mental health issues, poor gut microbiome diversity, and insufficient B-vitamins.
Tips: Keep your servings to one plate, eat slowly, remember to thoroughly chew your food, don’t eat past being 80% full, and mix some apple cider with water 30 minutes before a meal – wallah!
Okay, if you want to get your glow back, collagen-rich foods like organic bone broth or a collagen peptide supplement are your new best friend. Collagen is constructed from amino acids and they’re excellent for supporting skin hydration, elasticity, and pigmentation. Moreover, collagen helps with that luscious dewy glow! As an added bonus, you’ll also be healing your intestinal lining (perfect if you’re suffering from food intolerances) and even improving mood, wound healing, scarring, and anti-aging. You’ve probably heard about all these so it’s worth giving collagen a try!
Collagen food sources: Well-sourced animal bones (chicken, fish, and beef broths or soups), gelatin, and collagen peptide supplements. Aim for 1- 2 servings per day for the ultimate glow. Avoid pre-made broths as they’re packed with high sodium levels to sustain shelf-life. Fresh is best!
Yup, half your plate! Green vegetables are low in sugars and carbs but rich in skin-loving vitamins and minerals. Green vegetables are excellent for detoxifying the body–they’re packed with antioxidants that are vital for supporting a healthy gut. Adding in a daily organic green juice with cucumber, celery, ginger, turmeric, and watercress/green leafy veg can do wonders in helping to cleanse the blood and skin matrix. Spirulina, chlorella, and chlorophyll powders can be added to smoothies and juices, or mixed with lemon water first thing in the morning to cleanse the digestive tract. You don’t want to skip this tip as you’ll notice it also helps with energy, weight management, immunity, and lymphatic congestion. This will also significantly help lessen blood sugar spikes that can cause inflammation in the body.
Tip: Try to keep your greens as organic as possible – this is the perfect opportunity to support local growers or start your own veg patch!
Top Foods: Spirulina, chlorella, chlorophyll, celery, cucumber, sprouts, beans, kale, spinach, watercress, fresh herbs, cabbage, collard greens, asparagus, globe artichoke, bitter cucumber, rocket, dandelion leaves, bok choy, capsicum, zucchini, Brussels sprouts, choko, kohlrabi, mustard leaves. The more bitter – the better!
We also recommend you try out our Happy Greens formulation which is a great source of readily available plant-based nutrition.
Herbal teas are just another wonderful gift from nature to heal and nourish our bodies. They work in a myriad of different ways to promote detoxification and provide systematic antioxidant support within the body. Choose naturopathic-approved teas that are excellent for skin nourishment, wound healing, and other problematic conditions, or just to give your body a nutrient hit! Herbal tea blends are high in vitamin C, A, B-vitamins, silica, zinc, and even iron – that’s not to mention they’re also loaded with their own flavonoids.
Tip: Drink 2 – 3 cups per day, 30 minutes away from meals (you can also add your collagen peptides to your teas).
EFAs are foods that are often overlooked but are integral to skin health. Your skin is made up of fat – the cellular membranes which protect the external environment are synthesised by lipids. This structure needs to be well kept to defend against UV exposure, pollution, chemicals, oxidation, and internal stress. If you have hyperpigmentation, dry skin or are vegan, it’s important to get your daily doses of omega-3s. Wild-caught oily fish are the best sources of omega-3 EFAs as they provide EPA and DHA, whereas plant-based sources provide ALA. ALA needs to be converted to EPA and DHA for nutrient utilisation. Omega-3s are potent antioxidants excellent for mental health, neuronal signaling and skin integrity.
Tip: You can skip your chemical laden moisturisers and get a gorgeous skin glow directly with Happy Skin. They’re formulated specifically to nourish, hydrate and reduce inflammation in the skin.
Food Sources: Wild-caught oily fish (mackerel, salmon, herring, sardines), cod liver oil, nuts, seeds, plant-based cold-pressed oils (avocado, flax seed, apricot, olive).
Gut health 101 – we need fermented foods to maintain a healthy gut microbiome. These cultures are vital to pretty much every single aspect of your overall health. They help to digest food by converting nutrients, synthesising digestive enzymes, digesting insoluble fibres, reducing inflammatory processes and keeping bad bugs at bay. Fermented foods also work wonders for acne and are super easy to make on your own. If you’re histamine intolerant, however, it’s better to avoid fermented foods until your mast cells have been regulated with a specific protocol.
Food Sources: Kimchi, sauerkraut, pickled vegetables, miso soup, kefir, plant-based kefir, organic free-range yoghurt, tempeh, and apple cider vinegar with the mother.
By adding these foods into your diet you’ll have less room for the skin nasties (sugars, processed foods, refined carbohydrates, poor quality/excessive animal products, dairy and poor-quality wheat). If your skin is out of balance, remember that it’s only trying to tell you something is off and you need to correct it from the inside!
It’s best to nourish internally, so you can glow externally.
It might be easier said than done, however, you can do this! Try incorporating the above tips every single day for a minimum of six weeks and blend in our high-quality skin nurturing products for optimal results.
If you’re still not seeing progress, there might be an underlying issue that needs to be addressed by a health professional. That’s the main reason I’m here to help support you in your health journey. If you’d like to book an appointment for a nutritional consultation, just click on the button below.
]]>“Life doesn’t always go to plan. Being imbalanced is physically and mentally draining, I truly understand this without judgment. We have every right to be happy and healthy.” – Renee
Ingredients:
Method:
Here, I’ll explain why I have chosen these specific natural ingredients to combat acne based on scientific literature.
Sandalwood aka Santalum album L not only smells divine but also beholds potent anti-acne properties. It’s known to be anti-inflammatory, anti-aging, antioxidant, and anti-bacterial, and has demonstrated great results at preventing wrinkles. When applied topically, sandalwood helps to restore hydration and scavenge inflammatory free-radicals highly associated with acne and redness.
This cooling, moisturising and soothing herb can particularly reduce skin enzyme 11b-HSD1 activity associated with keratinocyte (skin cell) expression of inflammatory mediators and cortisol. It’s ideal for supporting aggravated conditions such as acne, dermatitis, warts and psoriasis. S. album has demonstrated potent activity against fungal, bacterial and yeast infections – perfect for targeting P.acnes bacteria. It also helps to support new keratinocytes and reduce scarring or pigmentation.
Well-known for their nutraceutical interventions, cooked, cooled and mashed pumpkin and seeds are rich in beta carotene, flavonoids, tannins, and vitamin E. All of these phytonutrients are ideal for nourishing the cellular membranes of the skin. The beta carotene in pumpkins boast high amounts of membrane-building essential fatty acids and is admirable for combating free-radical damage and boosting nutrients around the skin's dermal layers.
Pumpkin and pumpkin seeds are also abundant in calcium, iron, magnesium, phosphorus, zinc, potassium – perfect for a mask base. When mashed and cooled, it provides an extra soothing sensation and promotes regulation of the skin's immune, cardiovascular and protective mechanisms. Pumpkin seed oil extracts show promising results in treating acne vulgaris lesions.
Aloe vera is super soothing, cooling and anti-inflammatory – brilliant for nurturing pimple and redness-prone skin. Known as ‘the plant of immortality’ in Egypt, it’s been highly regarded throughout the ages for powerful wound-healing capabilities.
Aloe is anti-bacterial and helps to reduce the proliferation of the acne-inducing bacteria P.acnes, amongst others. Inflammation and excessive sebum are major contributing factors for acne conditions and scarring. Aloe vera is packed with water, 75 nutrients and 200 active compounds and has been referred to as a ‘pharmacy in a pot’ due to its long list of therapeutic qualities. It’s one herb you should always have on hand! You can use aloe vera leaf gel as a face mask by itself if you’re stuck for time, or on inflamed areas as a spot treatment.
Echinacea purpurea has been shown to readily kill off P.acnes, the main bacteria strain associated with acne vulgaris. It works by significantly reducing pro-inflammatory cytokines IL-6 & IL-8. It also restores balance by reducing P.acnes from proliferating and nourishes immune dysregulated inflammation.
Echinacea is distinguished for immune-boosting and skin-nourishing properties. You can use the root, rhizomes and flowers of echinacea for topical therapies, teas or tinctures. This is a great tea to drink each day if you have acne. Echinacea also shows promising results when applied to boils, wounds, ulcers, burns, herpes, haemorrhoids and psoriasis. Soaking the herb in small amounts of water first can help to activate healing properties. Always be sure to just slightly top it with water and use the liquid in the mask paste.
Since ancient times, humans have extracted and utilised oils from plants for medicinal properties – and for good reason! Rosehip oil aka Rosa canina L. is legendary for skin healing and scar reduction. Studies have shown using rosehip oil on scars (even post-surgical) provides drastic improvements over 6 – 12 weeks.
Rosehip oil is also one of the richest sources of essential fatty acids, boasting an amazing 70% EFA content. Our skin LOVES essential fatty acids which are a vital part of or skin membranes. In fact, your skin cells have a barrier made from fat and this barrier quality is integral to how well your skin functions and detoxifies. Humans do not make essential fatty acids, which is why they are ‘essential’ – they must be derived from external sources.
Rosehip is also rich in vitamin C, carotenoids, lycopene, tannins, folate, vitamin E and chlorophyll, all of which are excellent for reducing inflammation, premature aging, discolouration and dryness. Rosa canina L has shown therapeutic activity against overgrown fungus and inflammation-inducing bacteria. This herb is ideal for skin rejuvenation, hydration, softness, and inflammatory states.
Combine this Anti-Acne Mask with our Anti-inflammatory 7-day Meal Plan and top 5 healing foods for inflamed skin for optimal results. Topical therapeutics alone will not solve the root cause of acne, and it is vital to nourish and support your digestive health to support healing. This mask can be used 2 - 3 times per week.
Get creative and check out our other anti-acne mask to alternate with this one and get healthy, acne-free skin in no time!
Ibrahim AA, Faeq t, Ibraheem SJ, and Al-Noor TH. (2017). Physicochemical Properties of Pumpkin Seed Oil &Therapy of Inflammatory Facial Acne Vulgaris. International Journal of Science and Research. Volume 6 Issue 8.
https://www.ijsr.net/get_abstract.php?paper_id=ART20176126
Naveed Ahmad N, Anwar F, and Gilani AH. (2016). Rose Hip (Rosa canina L.) Oils. Essential Oils in Food Preservation, Flavor and Safety. 667–675.
http://dx.doi.org/10.1016/B978-0-12-416641-7.00076-6
Dulal SR, Taher MA, and Sheikh H. (2018). Sandalwood Oil Can Be a Miraculous Tackle on Skin Aging, Skin Appearance and Wrinkle Skin - A Review. World Journal of Pharmaceutical and Medical Research. 5(1);51-55.
https://www.researchgate.net/profile/Mohammad_Taher8/publication/330193718
Moy RL and Levenson C. (2017). Sandalwood Album Oil as a Botanical Therapeutic in Dermatology. Journal of Clinical and Aesthetic Dermatology. Oct; 10(10): 34–39.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749697/
Nasri et al. (2015). Medicinal Plants for the Treatment of Acne Vulgaris: A Review of Recent Evidences. Jundishapur Journal of Microbiology. Nov; 8(11): e25580.
https://dx.doi.org/10.5812%2Fjjm.25580
Qadir R and Anwar F. (2020). Cold pressed rosehip seed oil. Cold Pressed Oils. pp. 315–322.
http://dx.doi.org/10.1016/B978-0-12-818188-1.00028-1
Sharifi-Rad et al (2018). Echinacea plants as antioxidant and antibacterial agents: From traditional medicine to biotechnological applications. Phytotherapy Research. Sep;32(9):1653-1663.
https://doi.org/10.1002/ptr.6101
Tabassum N and Hamdani M. (2014). Plants used to treat skin diseases. Pharmacognosy Reviews. Jan-Jun; 8(15): 52–60.
https://dx.doi.org/10.4103%2F0973-7847.125531
Tiwari M and Upadhayay M. (2018). The medicinal plant components and applications (Aloe vera). Journal of Medicinal Plants Studies. 6(3):89-95.
https://www.plantsjournal.com/archives/2018/vol6issue3/PartB/6-3-27-633.pdf
Vinayashree S and Vasu P. (2020). Biochemical, nutritional and functional properties of protein isolate and fractions from pumpkin seeds. Food Chemistry. Mar 15;340:128177.
https://doi.org/10.1016/j.foodchem.2020.128177
Winkelman WJ. (2018). Aromatherapy, botanicals, and essential oils in acne. Clinics in Dermatology. 299–305. May-Jun; 36(3):299-305.
https://doi.org/10.1016/j.clindermatol.2018.03.004
]]>