How Food Can Make You Feel Stressed!

What we choose to eat everyday has a huge impact on our mental health and feelings of stress, anxiety or calm.

Foods create changes in your body through their effect on neurotransmitters, hormones and your nervous system. They also influence your gut bacteria and digestive health which is the BASIS of health and has a huge influence on your mental health. Your digestive tract is known as your second brain and there’s much research on the gut-brain link.

If you experience any mental health concerns or feel more stressed or anxious - take a good look at your diet and daily food choices. Of course there are other factors to consider but our diets are our DAILY companion and provide our body with the nutrients it needs for optimal mental and physical health. Without the right nutrition your body is unable to produce the hormones and neurotransmitters that orchestrate your mood and influence how calm you feel.

If your diet is high in refined carbohydrates, flours, sugars and caffeine this will have a stimulating effect but not in a sustained way - you’ll experience highs and lows as your body tries to deal with these short term stimulants. These foods can cause stress in your body as it tries to balance your blood sugar and cortisol. These foods are also more inflammatory as we are not designed to consume a lot of these foods or stimulants.

While some carbohydrates are great, focus on getting them from fresh vegetables and some whole grains depending on what you feel best on. Reducing carbohydrates too low, such as on a keto diet, may not be ideal for everyone especially long term and for womens hormone balance - so always take notice of how you feel and work out the best amount for you. Most people following a standard western diet are commonly eating too many refined carbohydrates and not enough quality fats.

Including adequate quality protein and fat has a more grounding and calming effect - and doesn’t cause spikes in blood sugar or cortisol. These foods help to produce hormones and neurotransmitters and help keep your energy and mood more stable. They also keep you full for longer and help in weight loss and weight management.

Most women do best on 50-100g protein per day but experiment to find out what you feel best on. Choose the best quality protein and fat you can - see this handy food guide for more info.

While fats have received bad press they are essential for mood and every cell in your body! The right fats can support optimal mental health, energy and weight regulation. You can find a 1 page guide here.

Focus on including some fat, protein and vegetables at each meal to help keep you calm and support your mood and nervous system.

Another way food can increase stress is by contributing to eating disorders. Food should be nourishing and enjoyable - practice changing your mindset toward food and removing guilt around food choices - just do the best you can with where you’re at. It’s what you do most of the time that counts so don’t beat yourself up for not being ‘perfect’ all the time! Focus on quality over quantity. Choose 1 thing to improve at a time rather than overwhelming yourself - make it simple, enjoyable and achievable! Practice self kindness.

I have been through a lot of different ways of eating but am learning to listen to what makes me feel good and not worry about sticking to a ‘label’ or ‘diet’ that doesn’t make me feel great! We all have individual biochemistry that determines what we feel best on - so what works for your friend may not be the best thing for you! And our needs can change over our lifetime - so just keep listening to the clues your body gives you. Practicing self-kindness has also made a huge difference to my relationship and enjoyment of food. Any change can take time to become a habit - so give yourself time to make improvements and different food choices.

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Marion McConnell is a degree qualified Naturopath who helps women balance their hormones, reduce symptoms and get their life back!  Consultations are available online.  You can find out more here.

Endometriosis Diet and Foods To Avoid

Food has a huge impact on your hormones and can contribute to hormone imbalances and symptom severity. What you choose to put in your mouth everyday either supports health or can trigger immune and inflammatory reactions in your body. Some of the underlying processes involved in Endometriosis include hormonal imbalance, immune dysfunction (auto-immunity) and inflammation - and the food you eat regularly can impact these.

So much of the food that’s available now is highly processed and devoid of the nutrients your body needs to function optimally. Ingredients such as sugar, refined flours and vegetable oils are cheap for food manufacturers to use - unfortunately their main motivator is profit, not your health! These processed foods are also made to be addictive - another great way to ensure healthy profits!

Focusing your food choices around quality protein, fats, vegetables, herbs and spices is a great way to support happy hormones, support your immune function and reduce inflammation. It doesn’t need to be complicated, just simple real food! You can find a one page guide here.

Some of the main foods that can aggravate Endometriosis and painful periods include -

GLUTEN

Gluten sensitivity has been associated with aggravating auto-immune conditions and inflammation as well as contributing to mood or neurological disorders. There’s also a higher gluten content in modern wheat which can make it harder for us to digest, as well as the use of herbicides such as glyphosate - which impact our digestive, hormonal and immune systems.

You can be sensitive to gluten even if you are not Coeliac and don’t have digestive symptoms! As auto-immunity is likely involved in Endometriosis, it’s also more likely for you to have a higher risk of developing other auto-immune conditions such as Coeliac or Hashimotos (hypothyroidism). It may be worth trialling 1-2 months off gluten and see how you feel, or notice how you feel if you reintroduce it. Look for good quality gluten free alternatives - always read the ingredients as these can still be highly processed or full of nasty ingredients. You can find a list of gluten free foods here.

DAIRY

Removing dairy can significantly reduce painful periods. Modern processed dairy may contain higher levels of estrogens, which may contribute to the already high levels in women with Endometriosis and painful periods. Milk consumption also effects insulin and insulin-like growth factor (IGF-1) which promotes excessive cell proliferation as seen in Endometriosis.

Like many foods there are better quality options and it may also be the quantity you are consuming that’s the issue, especially if you drink a lot of milk. Full fat dairy from grass fed cows is preferred - as the fats reduce the effect on insulin. Other dairy fats such as grass fed butter contain other beneficial nutrients such as fat soluble vitamins and butyric acid.

Traditional dairy is very different from highly processed modern dairy - and how the animals are raised has a big impact on the resulting nutrition. Also milk from cows that produce the A2 protein such as guernsey and jersey cows may be easier to digest than cows milk with A1 protein. However in regards to painful periods it may be worth eliminating dairy entirely for a month or two to assess how you feel. There are many other alternatives such as coconut milk products - but again check the ingredients for added sugars or additives.

SOY

This can make up a large part of vegetarian and vegan diets in the form of tofu, soy milk/yoghurt and meat alternatives, and is also found in many packaged foods. Soy has estrogenic properties meaning it can mimic estrogen in the body and contribute to increased estrogen levels, which are commonly already high in women with Endometriosis.

Again quantity and quality make a difference. Traditionally soy was only consumed as a fermented food in small amounts - such as traditionally made tofu, tempeh and tamari. Many soy products are also GMO so always look for organic soy if you are purchasing.

SUGAR

Sugar is a major contributor to weight gain and also has a negative impact on hormones, immune function and inflammation. Vanity may be a motivator to avoid sugar as it is also ageing and contributes to skin breakouts! Sugar is also cheap and addictive and is found in most packaged foods.

Alcohol is another form of sugar and can contribute to increased cortisol levels - which impact weight and other hormone balance. You can read more here about how to check for sugar content and reduce your sugar consumption here.

VEGETABLE OILS

While vegetable oils are marketed as healthy, most of them are highly processed, devoid of nutrients and rancid due to the processing. While these plant products may have been nutritious and healthy in their original state, the processing they undergoe to become oils or spreads destroys any of the goodness and actually makes them damaging to our bodies! Vegetable oils have been linked to increased oxidation, inflammation and cellular damage.

However the right fats are essential for your health and hormones. Choose good quality cold pressed olive/macadamia/avocado/coconut oils, and you can also add hemp/chia/flaxseed oils to room temperature or cold foods - never heat these ones. Oils are fragile and are destroyed or made rancid (which you can smell!) by heat, light and oxygen. You can watch a video here that explains what to look for when purchasing oils and fats.

While this list may seem like it cuts a lot of food out, it does eliminate a lot of packaged processed foods - but there’s still lots of delicious real foods you can eat! Healthy eating can take a little planning ahead, but there are so many great real food blogs and recipe books to help you out. Some of my favourites are JS Health, Lee Holmes, Sarah Wilson and Pete Evans. It’s all about listening to your body and working out what foods help you feel your best - and then aiming to eat them as much as possible.

Herbs and spices are also a great way to add extra flavour and have many therapeutic effects such as reducing inflammation and supporting immune function. Ginger and turmeric are my top two for endometriosis or painful periods - you can use them in cooking and also drink as teas.

If you’d like more support in making food choices or working on hormone balance I’d love to help you.

Marion McConnell is a degree qualified Naturopath who helps women balance their hormones and get their life back!  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

PCOS Diet Guidelines

Most women with PCOS have insulin resistance - which means you are more sensitive to the effects of sugar and your body is less able to deal with it (remove it from your blood stream). This is why one of the most effective ways to improve your experience of PCOS and reduce associated symptoms and health risks is to choose a low sugar lifestyle.

When you ingest sugary foods or drinks your blood sugar increases. Insulin helps to reduce your blood sugar back to ideal levels - your body likes to keep many things within a certain range for optimal health such as your blood sugar and blood pressure. Over time a sugary diet will require more and more insulin to keep your blood sugar in check - and you can become insulin resistant when insulin loses its power - you need more and more to have the same effect.

Uncontrolled blood sugar can have many damaging impacts on health and has been associated with an increased risk of infertility, weight gain, gestational diabetes, miscarriage and pregnancy complications. Even if you are not planning on having children, insulin resistance puts you at an increased risk of obesity, diabetes and heart disease.

However insulin resistance is something you have a huge influence over through the food and drink choices you make.

While official health guidelines recommend 6 teaspoons of sugar per day - I’d say the less you can have the better especially if you are trying to improve insulin and blood sugar imbalances. If you focus on including quality protein, fat and a variety of vegetables - what our bodies are designed to thrive on - you will feel satisfied and find it easier to reduce sugar.

Many women may not be aware just how much sugar they are consuming as it can be hidden in many products - especially those that are marketed as being ‘healthy’. This is why it’s imperative to read nutrition labels, as the wording on packaged foods can be very misleading.

A simple way to check sugar content is to know that 1 teaspoon of sugar is about 4g sugar.

Check the nutrition label under ‘sugar’ to see how many grams are in a ‘serve’ or ‘per 100g’ - then you can work out how much you will be consuming. So if a product has 12g sugar per serve (and the serve is what you would actually eat - sometimes you’d eat more than 1 serve - you need to check how big the serving size is!) then you’d be consuming 3 teaspoons sugar from that product (12g divided by 4g per teaspoon = 3 teaspoons)

Here’s some examples -

Generally if sugar per 100g is under 5g it is a low sugar product. Dairy such as milk and yoghurt naturally contain lactose, so allow around 4g or 1 teaspoon of lactose per 100g/100ml. Also check ingredients to see if they have added other sugars. I don’t advise drinking a lot of milk to my clients (and if you like milk I recommend A2 milk from guernsey and jersey cows as this can be less inflammatory and easier to digest, also look for brands that are less processed), however fermented dairy such as yoghurt and quality cheese are generally ok depending on your tolerance. Hard cheese, butter and ghee have minimal lactose. As with any group of food look for quality over quantity and work out what suits YOU best.

Ingredients are listed in descending order - so the first ingredient makes up the bulk of the product. If sugar is one of the first ingredients - that’s not a great sign.

Also look for foods that contain real ingredients - if you can’t understand the ingredients and there’s lots of numbers and additives - then it’s not good enough for you.

Sugar can appear in many forms including glucose, fructose (other words ending in ‘ose’), syrups, agave, honey and fruits.

Avoid low-fat and diet products with artificial sweeteners - these are chemicals which have been linked to an increase in weight and appetite! Some people prefer stevia and xylitol (from birch) and these can have less impact on your blood sugar, however I prefer to use unprocessed local honey if I need a little sweetener.

‘Natural’ sugars such as honey, maple syrup, dried fruits and coconut nectar are still sugar to your body - so just because it’s ‘natural’ doesn’t mean you can eat a heap of it. Sugars are also found in products such as sauces, dressings and other savoury products where you might assume there would be none.

Here’s another example of nutritional labels on breakfast foods.

If you feel like you can’t live without sugar maybe there are other underlying hormonal imbalances, nutritional deficiencies, poor meal choices, low fat or low calorie diet, or emotional reasons you’re reaching for the sweet stuff? Making sure to include some protein and fat at each meal to help keep you full for longer and help reduce sugar cravings. Deficiencies in iron, B12, vitamin D and an under-active thyroid are common in women and cause fatigue - which is why many women reach for sugar as a quick energy boost.

Supplements such as magnesium, B vitamins and chromium can also help reduce cravings. Some women find going cold turkey is the best way to break their addiction, while others just gradually crowd out the sugary options with more savoury foods. I recommend checking out Sarah Wilson’s books if you need help quitting sugar.

Including fibre from a variety of vegetables will also help regulate blood sugar, as will including some fermented vegetables such as sauerkraut (if tolerated) to support your gut bacteria, which has also been associated with improvements in insulin sensitivity. Cinnamon has also been shown to help regulate blood sugar - you can add this to smoothies, porridge and on top of sweet potato.

Including 1-2 pieces of fresh fruit per day is ok but you may be advised to avoid initially until your insulin resistance improves. Some fruits are lower in sugars such as berries, fresh figs, grapefruit, guava and papaya, while dried fruits are more concentrated and higher in sugars.

Below are some low sugar meal and snack ideas:

• Eggs (fried, poached, boiled, scrambled) with butter and pan fried vegetables. Or an omelette with vegetables and feta or goats cheese.

• Avocado and eggs on 1 piece of sourdough or sprouted bread - with 1-2 forkfuls of sauerkraut.

• Smoothie with berries, avocado, 100% whey or pea protein, hemp/chia seeds on unsweetened milk of choice.

• Overnight oats with berries, nuts/seeds and unsweetened full fat yoghurt.

• Slow cooker meals with meat on the bone and vegetables.

• Roast or steamed vegetables with pesto and protein of choice.

• Hearty salads, Buddha or Nourish bowls with protein and fats/dressings.

• Handful tamari almonds or nuts/seeds.

• Olives and cheese

• Apple slices with tahini or nut butter.

• Boiled egg with sugar free, whole egg mayo (avoid vegetable oils when possible, though this can be hard when buying packaged products).

• Vegetables or nut/seed crackers with hummus or cashew cheese.

• Berries with unsweetened full fat dairy or coconut yoghurt.

NOTE - Look for pasture raised meat/poultry/eggs/dairy products and wild, local fish when possible.

Other lifestyle factors that can improve insulin include

• reducing/managing stress and cortisol,

• getting enough sleep (lack of sleep can increase cortisol),

• movement or exercise, and

• avoiding sugary alcoholic drinks.

If you would like more individualised help treating PCOS, Hormone Imbalances or improving your Nutrition, I’d love to help you.

If you’d like to work with me, you can find out more HERE

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Why You Need To Count Nutrients, NOT Calories

Do you spend your days stressing over the number of calories you've consumed?

Do you consider nutrients or health properties of foods, or are you just concerned with calories?

Counting calories can be misleading, time consuming and take the joy out of eating.  

Our bodies and brain need a variety of NUTRIENTS to function optimally and feel our best. 

Nutrient dense foods can sometimes be high calorie food, such as whole eggs or avocado, which is why basing your diet on calories alone can lead to a nutrient deplete diet - this will impact your energy, mood and metabolism.

Consider the picture below comparing two breakfast options with similar calorie content but very different nutrient and health benefits.

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It's clear which option has more nutrients and health benefits for you.

We need quality fat, protein and a variety of plant foods to provide all the nutrients our body needs - so if you're going to count something make it the nutrients! 

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Nutrient Dense food is usually:

• Fresh

• Local

• Seasonal

• Minimally Processed

• Raised Naturally (if animal derived)

• Spray Free or Organic

It’s what you do most of the time that counts - so just aim to choose nutrient dense foods as much as possible, and if you choose to indulge sometimes - enjoy it without guilt.

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While it's true you can eat excess calories or food, if you eat slowly and mindfully, choose real nutrient dense food and eat only when hungry, you will consume what's ideal for you without having to stress over counting every mouthful.  

I find it useful to include a palm size of protein, 1-2 tbsp oil or fats and enough vegetables to feel satisfied.  You can also include some whole grains such as rice or quinoa as a side.  Work out the amounts that suit YOU best and remember that this can vary over different life stages.

Some women find it helpful to track their food intake for a short time, which can be a great way to become more mindful of what you are eating, but aim to base the food choices on nutrient level rather than calories. 

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Low fat and diet products with artificial sweeteners may be lower in calories but they are highly processed products, nutrient poor and have been shown to contribute to weight gain.  

Choose the least processed foods whenever you can and these will satisfy you the most and help you regulate weight.

Take notice of what you feel best on - in regards to digestion, energy and mood.  

Low calorie diets often just result in deprivation, cravings and feeling miserable, and they can also be damaging especially for women in regards to our metabolism and hormone balance.

Low calorie often equates to low fat - but the right fats are crucial for healthy hormone balance, weight and appetite regulation, healthy skin, energy and mood.  They also help you feel satisfied for longer and help you absorb other nutrients from your foods. Unfortunately many dietary guidelines are still based on outdated science which promotes a low fat diet.

If you're starving your body with a low calorie diet, your body will want to hold on to any fat stores it has due to a perceived lack of food.  

If you struggle with your weight check you are limiting sugar in your diet and eating enough healthy fats and protein.  

Hormonal imbalances such as under-active thyroid or high cortisol, or digestive issues and poor gut health can also contribute to weight gain or trouble losing weight.  If you'd like to test or investigate these further please contact me to find out more.

You can learn more about the best foods for mood in my Calming Anxiety Ebook.

If you’d like to work with me, you can find out more HERE

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How To Be A Healthy Vegan

Whatever your reasons for choosing a vegan diet there are some points to keep in mind to ensure you don't become deficient in certain nutrients or develop preventable health conditions.  

Some simple blood tests can help you monitor levels of vital nutrients such as B12, Iron, Ferritin (iron stores) and Vitamin D.  These nutrients are more likely to be deficient on vegan diets and they have a huge role in optimal health, especially in regards to nervous system function, mental health, thyroid function, immunity and energy levels.  You can get these levels checked with a Naturopath and use quality supplements to support ideal levels.  While supplements are a good option they can't replace eating whole foods which contain a wide array of nutrients working in synergy.  

Many vegan packaged products can be highly processed and nutritionally deplete, so cooking from scratch as much as possible is ideal.  Focus on a variety of vegetables and include healthy fats at each meal - avocado, olives and olive oil, coconut oil/milk/cream, chia and hemp seeds/oil.  A good quality fermented pea/rice protein powder may also be beneficial.  

Soaking or fermenting legumes/nuts/seeds/grains is also important to reduce phytic acid which otherwise can bind and reduce absorption of essential nutrients such as zinc and iron - these are vital for optimal skin and hair, immunity, hormones and mental health.  

Vegan diets can end up being high in grains, omega 6 and soy products and low in bioavailable protein and essential fatty acids.  This dietary pattern can contribute to inflammation, digestive issues, mineral deficiencies, hormonal imbalances, mental health issues and weight gain.  When choosing soy products look for organic fermented products such as tempeh, miso and tamari and be mindful of not consuming too much soy, due to the effects it can have on hormonal balance.

While many people initially feel amazing on a vegan diet, this may not be true for everyone long term.  Removing processed foods from our diets and eating more vegetables will make anyone feel better compared to a standard western diet, but a totally plant based diet may not support optimal health and energy in the long term.  Deficiencies can take a while to become apparent and symptoms can be subtle at first - maybe a little less energy, a little extra weight, a little more anxiety, a slightly longer menstrual cycle.

I love the ideals of veganism however if it becomes detrimental to your own health and quality of life, we have to ask ourselves if it is worth it?  Please be open to the idea that you may need to alter your diet if your health depends on it.  I know personally how much of a challenge this can be, to change your beliefs and mindset on something you've fully invested in for years.  I experienced worsening health after 6 years as a vegan and it took me many months from thinking of including some eggs until I actually did!  A hard thought to overcome was feeling that I'd failed somehow if I stopped following a vegan diet.

One huge change I noticed after including some animal foods again is that I actually felt properly satisfied after meals.  I used to be a little bit hungry all the time, or hungry after an hour of eating while I was vegan.  Constantly snacking is not great for our blood sugar - a well balanced meal with adequate protein and fats should keep you satisfied for at least 3-4 hours.

Adequate protein and fats are especially important for womens hormones which regulate ovulation (a key indicator of health, and super important whether you want to have children or not), mood and weight.  During their reproductive years, women on a plant based diet will likely find it hard to sustain optimal iron levels long term without supplementing.

From my own experience and the many books and research articles I've read, I believe we need some amount of animal foods in our diet for optimal long term health.  This is human nature and how our bodies are designed to function well.  Of course most people could do with eating more veggies and a MOSTLY vegetable based diet is great, but a small amount of traditionally farmed products from healthy animals are also required.   Of course living responsibly and treading lightly on our environment are also important and you can still do this while consuming some sustainably raised animal products.

The foods we eat everyday have a huge impact on our health and wellbeing, and has to be considered in any health issue.  If you feel it might be time to add some animal products back into your diet, just start small with whatever you feel comfortable with and listen to any cravings you are experiencing. 

Everyone is metabolically different and many feel great on a vegan diet for different amounts of time - this is why it's so important to listen to how you are feeling to work out the right food choices for YOU.  Try not to be caught up in sticking 100% to a particular way of eating if it doesn't suit you - the only diet and lifestyle you should be sticking to is the one that makes YOU feel great!

If you'd like to check your blood levels or work on any health concerns I'd love to help you.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

PLEASE NOTE - This article isn't intended to offend anyone or start an argument - it's to help make you aware of possible deficiencies so you can treat or prevent them, and encourage everyone to take notice of how they feel and not ignore any signs your body is giving you. 

The Dangers Of A Low-Fat Diet

Especially for women, the dangers of a low-fat diet can be extensive!  The right type of fats have an essential role in optimal hormone production, mental health and weight regulation. 

Fat has always been a highly valued component of traditional diets.  However it was the introduction of food processing and finding cheaper fats for food production that influenced the fat education we received.  The food industry has influences over government guidelines - which means we are not always being sold the best information for our health.  

Biased research results from Ancel Keys in the 50's that 'linked' saturated fat intake and cardiovascular disease risk, started the message that many people still are being told today - that all saturated fats are bad, we should eat a low-fat diet and vegetable oils are good.  However this is far from the truth and was not supported from the other countries studied which were left out of Ancel Key's results, and from many studies since.

While some vegetable oils are great, such as cold pressed olive oil, the processing of most vegetable oils and spreads leaves them rancid and devoid of any nutrition or health promoting properties!  They are actually more likely to cause oxidation and damage to your body. 

Consuming unprocessed fats, including some animal and other saturated fats are essential for optimal health.  They are needed by every cell in your body - the membrane of each cell needs these fats for proper structure and function.  If your body isn't working well at a cellular level, it can not work well at an organ or system level and your body will be more likely moving toward a disease state.  

Many hormones and Vitamin D require fats, including cholesterol, to be produced.  Our hormones help control many important processes in our body from fertility, energy, metabolism, immunity, sleep and mood.  The right fats also support digestive and skin health.

Fats keep you fuller and satisfied for longer, can be used for energy and help you absorb nutrients from your food - so always use homemade dressing, olive oil or grass fed butter on your veggies and salad!  The right fats also make your food taste amazing! 

It can take time to embrace fats and change your mindset after being told for decades that fats are bad - but it's time to start seeing some fats as your nourishing friend!  Start adding fats to every snack and meal, and take notice of the amount that feels good for you.  If you're eating enough fats and protein at your meals you should not get hungry again for at least 3-4 hours. 

There is much outdated science still being used today, that states fat will make you fat!  The right types of fat will help regulate your weight and help you feel more satisfied after eating.  There are many studies showing that it's the refined grains and sugars that contribute to increased inflammation, weight gain, ageing, mood disorders and risk of disease.  Low fat products are commonly higher in sugars.  

Cholesterol has also been vilified, however it is primarily produced in your liver and is actually used as an antioxidant and is increased in your body to help repair damage.  An under functioning thyroid can also cause cholesterol levels to increase.  So no, you don't have to worry about eating egg yolks - that's the most nutrient dense part!  (Look for pasture raised chicken eggs for the healthiest eggs).  There are many studies also showing that those with the LOWEST cholesterol levels have an INCREASED risk of disease and mortality.

Fats are damaged by heat, light, processing and oxygen, so look for oils in dark glass jars.  Cold pressed and extra virgin olive oils are the least processed.  Saturated fats such as coconut oil, butter and ghee are more stable to the above elements, however it's still good to buy fats in glass over plastic, as chemicals from plastic can leach into the fat.  Cooking low and slow is less damaging to fats.  

Different fats also contain extra beneficial nutrients.  Grass fed butter and ghee contain Vitamins A, D, E and K along with butyric acid which supports colon cells and digestive health.  There is minimal lactose in butter and ghee, so even if you are lactose intolerant you can likely tolerate some of these.  Coconut oil contains lauric acid which acts as a natural anti-microbial against infections.  Olive oil contains vitamin E which acts as an antioxidant in our bodies - helping protect us from the damaging toxins we're exposed to everyday.  Egg yolks contain choline which is essential for our brain and nervous system function.

Most fats contain a range of fatty acids - you've probably heard of omega-3 and omega-6.  Our diets used to be higher in omega-3's but the current western diet is now much higher in omega-6's from vegetable oils, nuts, seeds and grains, which contributes to more inflammation in your body.  The way animals are raised impacts the fatty acid ratio - so grain fed meat will be higher in omega-6, whereas pasture raised animals will have more omega-3.   Underlying inflammation in the body is linked to many diseases and symptoms from depression, dementia, painful periods, auto-immune conditions and more.

Starving your body of vital fats can contribute to many symptoms such as low mood, hormonal imbalances, poor weight regulation, dry skin and lowered immunity.  Make sure you're supporting your health by including high quality fats every day.

You can download a quick guide to choosing the right fats here!

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.