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.

Hormones and Weight

Do you struggle to lose or maintain your ideal weight? Your hormones may be sabotaging your weight loss efforts!

Hormones are messengers throughout your body - instructing your cells and organs - and help regulate many body processes such as metabolism and weight.

Many women have underlying hormone imbalances that cause much frustration in regards to regulating weight.

The most common hormone imbalances that may be influencing your weight include -

THYROID FUNCTION

Many women have under-active thyroid function and lower than ideal thyroid hormone levels (T4 and T3) which regulate our weight and metabolism, along with many other influences particularly on our energy and mood. If you have been told your thyroid is ‘fine’ after a blood test, you may still have an under-active thyroid and can read more here.

INSULIN RESISTANCE

Insulin helps to regulate blood sugar levels and keep them within an ideal range. When the demand for insulin is excessive - primarily from consuming too much sugar, sweet foods/drinks and refined grains - you can become insulin resistant, meaning you need more and more insulin to have the same effect.

This imbalance is mostly associated with diabetes, but is becoming more common, occuring at younger ages and contributes to the development of many chronic health issues. Insulin resistance is also a major factor in polycystic ovary syndrome (PCOS). You can read more about insulin resistance and how to improve it here.

CORTISOL

Many women live in a constant stressed state which results in increased cortisol and adrenaline. Cortisol is protective and energising in acute bursts but our bodies are not designed to handle ongoing stress and will eventually reach burn out. Along the way our ability to regulate weight will be impacted in a number of ways.

Cortisol slows metabolism by impairing thyroid function, may lead to comfort eating or poorer food choices, contributes to other hormone imbalances, impacts gut bacteria balance, and increased cortisol levels are linked to increased abdominal fat cells. Stress impacts every area of our body and managing stress is key to keeping your hormones and weight in a happy balance!

SEX HORMONES

The most common imbalance for women is higher estrogens in relation to progesterone. This estrogenic environment encourages weight to be stored around the hips and thighs, and you may experience other symptoms such as PMS, fluid retention, sore breasts, painful or heavy periods, fibroids and endometriosis.

Many factors can encourage this imbalance especially ongoing stress, use of the Pill and exposure to estrogenic chemicals (skin care, make up, fragrances, cleaning products, plastics and pesticides). Especially as women we can be applying and exposing ourselves to a huge amount of these chemicals everyday!

Estrogen plays a significant role in the regulation of adipose tissue or fat cells, and these cells can also contribute to the production of more estrogen. Optimal liver and digestive function is important in helping your body to remove these excess estrogens.

Hormone imbalances have numerous impacts on weight regulation, and while supplements can help restore hormone balance there are also steps you can take in your daily life to support happy hormones and improve weight regulation.

Here’s my top 5 tips -

• Stress Management to help reduce cortisol. Lack of sleep, caffeine and alcohol can all increase cortisol, while gentle to moderate exercise can help to reduce cortisol. Here are some other cortisol lowering tips.

• Follow a low sugar lifestyle to regulate blood sugar and insulin - you can read more here.

• Include a variety of vegetables and fibre to support digestive health and removal of excess hormones and chemicals.

• Make sleep a priority as this influences other hormone levels and weight regulation.

• Switch to non-toxic products, use glass/ceramic/stainless steel over plastics and choose spray free or organic produce whenever possible.

If you need help assessing your hormones and restoring hormone balance 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.

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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How Turmeric Can Help Endometriosis and Painful Periods

Are you one of many women who suffer with painful periods or have been diagnosed with Endometriosis? While there are a number of effective natural treatments that can help relieve pain, Turmeric is one of my favourites - as it may help relieve pain and inflammation, but also support other underlying issues that are typically involved.

There are a number or underlying factors that may be contributing to your painful periods or Endometriosis. These include -

• hormonal imbalances - most commonly involving high estrogens in relation to progesterone

• increased inflammation and oxidation

• digestive and/or bacteria imbalances

• altered immune response and possible auto-immune activity

• poor liver function which impairs removal of toxins and excess hormones

• dietary and lifestyle influences

Turmeric is one of the most researched plants and has been shown to have many actions related to these underlying factors - which may be why it can be so effective at relieving the pain of Endometriosis. Studies show that curcumin (the active constituent of Turmeric) has anti-inflammatory, antioxidant, immune modulating, antidepressant, anti-tumour, anti-growth or proliferative, gut healing and hormone regulating properties. What an amazing spice!

These actions may help to reduce excess growth of endometrial cells, support the liver in removing excess estrogens, reduce inflammation and support the immune system.

Turmeric is best absorbed with added lipids/fats - so look for a quality supplement in a lipid form. Black pepper has also been shown to improve absorption. If you are including turmeric in cooking, make sure to add some fats and pepper to your meal - such as cooking with ghee or coconut oil. You will likely need a supplement to reach an effective dose for treatment, but there are many health boosting reasons to include in your diet also!

Supplements can be increased around the painful days of your cycle. I commonly use a turmeric supplement which combines other great anti-inflammatory nutrients such as quercitin and herbs including Boswellia and Ginger. It’s likely you may need other support/supplements to relieve painful periods and Endometriosis, but turmeric can be a great place to start.

Other things you can include are more ginger in cooking or drink as a tea, increase herbs and spices in cooking (many of these have anti-inflammatory and health promoting properties, and add heaps of flavour to food!), limit or avoid dairy products (A2 dairy, and sheep/goat dairy can be easier to digest and less inflammatory) and include a variety of cruciferous vegetables and fibre.

These actions can also help to reduce inflammation, improve estrogen clearance from your body and reduce pain.

Please share this with other women who could benefit from this knowledge!

RESEARCH

• https://www.sciencedirect.com/science/article/abs/pii/S0753332217346838

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941414/

• https://www.mdpi.com/1420-3049/20/5/9183/htm

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.

Fibre And Hormones

While fibre is most commonly associated with symptoms such as constipation, it can also have a huge impact on your hormones!  If you have a hormonal imbalance such as Endometriosis, PCOS (polycystic ovary syndrome), heavy or painful periods, fibroids, fluid retention, sore breasts or a family history of breast or other hormonal cancer - fibre can help!

Most of these symptoms and conditions involve excess estrogens (PCOS is different - usually androgens/testosterone is high) which can accumulate in your body and fat cells from dietary and environmental sources.  These include pesticides on food, hormones in farmed animals, use of the oral contraceptive pill, fragrances and other chemicals in body/beauty products and plastics.  Many of these act as xeno-estrogens, meaning they can bind to estrogen receptors throughout the body and mimic the effects of estrogen.

An increased level of estrogens is associate with an increased risk of hormonal cancers such as breast, ovarian, cervical and endometrial.

Fibre is your friend in helping to reduce excess levels of hormones and to help keep them in balance.  While there are other factors involved in treating hormonal imbalances, this is one thing you can easily improve and utilise in your daily life to support happy hormones and reduce your risk of disease.

Fibre works its magic by binding toxins/chemicals and excess hormones and removing them through your colon.  If you are not consuming enough fibre, hormones can be reabsorbed back into your body, instead of being eliminated!  Fibre reduces the activity of the enzyme (B-glucuronidase) that allows this reabsorption. 

Your gut bacteria and gut health are also reliant on adequate fibre, and also help regulate estrogen removal and reabsorption.  Your gut health is also a huge part of your immune system, and poor gut health including leaky gut (intestinal permeability) underlies auto-immune conditions.  There is research suggesting an auto-immune component to Endometriosis and even PCOS, due to the underlying changes throughout the body and the similarities to other auto-immune conditions. 

PCOS commonly involves issues with insulin and this can also be improved by consuming enough fibre and following a low sugar diet.  Insulin regulation is also impacted by estrogen levels - so you can see how hormones influence each other and that supporting the balance of all hormones is beneficial to your overall health. 

My favourite fibre family is cruciferous vegetables!  These include broccoli, cauliflower, cabbage, brussel sprouts, radish and other leafy greens such as rocket, bok choy, kale and collard greens. While these vegetables provide fibre they also contain a sulphur compound (as does onion, garlic and leeks) which helps to support liver detox enzymes which help our body to remove chemicals and excess hormones.  These compounds have also been shown to improve estrogen metabolite ratio (the ratio between 2/4/16-hydroxyestrone metabolites, a higher level of 4 and 16 metabolites are associated with increased risk of hormonal cancers) and have many protective effects in the body against disease. 

Aspragus is another great vegetable which has a prebiotic action to feed your gut bacteria.  Aim to get most of your fibre from a variety of fresh, seasonal, local and spray free (whenever possible) vegetables. You can also include 1-2 pieces fruit (berries, kiwi, papaya, passionfruit, pear, apple), along with legumes and whole grains (oats, rice, quinoa, buckwheat) depending on your tolerance to these foods.  Soaked and sprouted grains/legumes/nuts/seeds are easier to digest.

Sauerkraut and Kim Chi are another great addition as these fermented vegetables have the benefits of fibre as well as containing beneficial bacteria.  Introduce slowly - start with a forkful per day and build up if you feel good on this.  If you have issues with fermented foods you may have a significant gut imbalance which needs correcting first.

The more fibre you get through whole foods the better, but if you need a fibre supplement please speak to your Naturopath, Nutritionist or health food shop.  Many popular fibre supplements use less nutritious fibre and can contain added nasties such as chemical sweeteners, colours and sugars.  Slippery elm powder and chia seeds are great natural fibre supplements.  With any fibre supplement it's best to start slow and build up, along with keeping up adequate water intake. 

A qualified Naturopath or Nutritionist can help you assess your hormone levels and estrogen metabolite ratio.  If you have hormonal symptoms or a family history of hormonal disease, this can be a great way to check your risk level and work on balancing hormones and preventing disease in the future. 

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.

Menopause Symptom Relief!

Are you suffering from menopause symptoms including hot flushes, insomnia, dryness and moodiness?

While these can be primarily due to a change in hormone levels, it's usually more than just estrogen involved.  Menopause should not be a time of suffering, but women of all ages are experiencing more hormonal imbalances and symptoms, especially in the lead up to menopause.

Once you reach menopause your ovaries produce minimal estrogen and your adrenals take over some of this hormone production.  A huge factor for many women is that their adrenals are already overworked from ongoing stress and production of stress hormones.  This is why supporting adrenal function with herbs and lifestyle can have a huge impact on menopause symptoms.

An under-active thyroid may also be contributing, especially if you're suffering from dryness, fatigue, low mood, weight gain and constipation.  Thyroid function is also impaired by ongoing stress and is commonly under-diagnosed in women.  

An imbalance in your three estrogens or an excess of estrogen/s may also be involved - this is where saliva hormone testing can help to find out what the underlying imbalance is for you.

An increased risk of osteoporosis is associated with menopause, and while this is mostly blamed on reduced estrogen there are likely other factors involved.  Replacement with synthetic estrogen or supplementing calcium alone have their own side effects, including increased risk of cardiovascular disease and heart attack.  While low calcium is a problem, excess calcium can also be a problem!

Many other minerals and good fats are required to properly absorb and utilise calcium and support bone density.  If you have been recommended to take calcium make sure the supplement uses a more absorbable form of calcium such as a chelate or citrate.  It should also include other minerals such as magnesium, boron and zinc along with vitamin D3 and K2.  

Including certain fats in your diet is also essential for your body to absorb these minerals and the super important fat soluble vitamins (A, D, E and K), which many people are lacking in our modern diets.  These foods include

• pasture raised eggs (especially the yolk!), butter, ghee, cream, animal liver/kidney/pate

• pasture raised, full fat and fermented brie, gouda cheese and kefir

Fermented vegetables such as sauerkraut and kim chi also contain Vitamin K2, as does natto and emu oil.

Other factors that can inhibit mineral absorption include tea, coffee, sugars, refined grains, a diet high in whole grains/legumes/nuts/seeds (due to phytic acid content - especially if not soaked or fermented), poor digestive function, dysbiosis (imbalance in gut bacteria), fiber supplements, vitamin D deficiency and a low fat diet. 

These fats, minerals and vitamins are essential for reducing your risk of many chronic diseases such as osteoporosis, alzheimers and cardiovascular disease, along with boosting mood, skin appearance and weight regulation.  

Some of my favourite herbs for menopause symptoms include Rehmannia, Zizyphus, Sage, St John's Wort and Black Cohosh.  

Magnesium and B vitamins can also be great to support your nervous system and stress response.  Working on reducing and managing stress in your life is also super important - gentle exercise can be one way to help with this.

When our bodies are out of balance then symptoms and disease develop - so it's about finding where the imbalances are in your body and lifestyle and working on restoring balance where it's needed. 

If you'd like help relieving menopause symptoms or suspect your have a hormonal imbalance 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.

What The Pill Does To Your Hormones and Health

As women we are prescribed the OCP (or Implanon or similar) for just about any hormonal complaint or as the preferred method of contraception.  However many women I speak to are unaware of what it's really doing to their hormones or bodies, along with the side effects particularly from long term use.

While the Pill can be great for masking painful symptoms and providing a mostly reliable and easy form of contraception, their are other options which don't come with any side effects to your hormones and health. 

The synthetic hormones in these medications are not the same as your natural progesterone and estrogens, and they can therefore put your natural levels of these hormones out of balance.  This hormonal imbalance commonly underlies many hormonal symptoms - from increased PMS and moodiness, to painful and heavy periods, fluid retention and infertility.  While the Pill can help mask unpleasant symptoms, it is unfortunately not helping to resolve the underlying hormonal imbalance, so it's more than likely your symptoms will reappear or have worsened when you stop taking the Pill.

One of my clients ended up with a liver tumour due to long term use of the Pill.  An increased risk of stroke and heart disease - which are actually more fatal in women compared to men - is also associated with the Pill.  These synthetic hormones also disrupt our gut bacteria and deplete essential nutrients such as B vitamins, magnesium and zinc which are all super important for our mood, energy, hormone balance and fertility.

Having a monthly period (again, not the same as the 'period' you have on the Pill) is vital for womens hormones and health, whether you're hoping to get pregnant or not.  Each month when you ovulate your body produces progesterone.  This hormone is super important for limiting PMS, boosting our mood and for carrying a pregnancy to full term.  

The Pill has a few effects in your body but the most notable is that it prevents you ovulating - and therefore producing progesterone each month, which can therefore contribute to insufficient progesterone and hormonal imbalance.  You can see how skipping your period with these medications would also have a negative impact on your hormone balance and health.  

Hormonal medications such as the Pill and HRT can lead to increased estrogen levels, higher levels of which are associated with fibroids, endometriosis and breast cancer.  

Conception can only occur a few days out of each month, however women are taking a medication with side effects everyday - which if you're ok with that is fine, but I see many women who haven't thought of it that way or weren't aware of potential side effects.  You have to choose whatever option works best for you, but I believe it's important for women to have all the information so they can make informed choices regarding contraception, their hormones and health.

Other factors can also contribute to hormonal imbalances developing over time including ongoing stress, chemicals in plastics, skin care and cleaning products, insufficient quality fats and protein in your diet and other nutritional deficiencies.  

Tracking your cycle on an App is a great way to become more aware of your monthly symptoms, know when you ovulate and which are your fertile days  - it can be a great tool for contraception or conception!  There are many Apps available including Period Tracker Lite, Kindara and Clue.

There are herbal medicines and nutrients that can help improve hormonal symptoms and return your hormones to a happy balance.  You can also start supporting your body and hormones before you stop taking the Pill, to help reduce symptoms once you decide to stop.  

If you'd like to work on rebalancing your hormones and health 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.

Endometriosis Treatment

If you've been diagnosed with Endometriosis or experience painful periods you can find relief with the right treatment!  An imbalance in hormones, immunity and inflammation are all possible contributors to the painful symptoms, and fortunately there are natural treatments that can improve these underlying imbalances and your symptoms.  

If you have been prescribed the Pill or Mirena for period pain, unfortunately these will not be resolving the underlying issues.  While they have a place in the short term and can help reduce pain, using other tools to resolve the underlying imbalances will offer you true long term relief from pain.

Here are my top three pointers for addressing Endometriosis - 

AUTO-IMMUNITY

Research indicates that Endometriosis may be an auto-immune condition, and if so this changes the treatment approach to rebalancing a haywire immune system rather than just looking at hormone levels.  A huge part of our immune system resides in our digestive tract, in particular our gut bacteria and the integrity or strength of our gut lining.  In auto-immune conditions the gut lining has become impaired or 'leaky', allowing substances to pass from our digestive tract to our bloodstream that normally wouldn't get through, and this sets off an immune response.

Auto-immune conditions can impact different body parts - such as Rheumatoid Arthitis (joints), Hashimotos (thyroid) or Multiple Sclerosis (nervous system), however they all have the same underlying issue - an immune system that has gone haywire.  These auto-immune conditions and leaky gut can develop over time from multiple factors including stress, antibiotics, antibacterial products, processed foods, sugars, alcohol and pesticides on food.

There are specific herbs and nutrients which can help improve gut integrity in addition to reducing or eliminating the above influences.  Glutamine, zinc carnosine, licorice, aloe vera, turmeric, slippery elm along with vitamin A and D are all important for gut integrity.  Including broths, slow cooked meals and fermented vegetables can also support gut health.  It's best to start slow if introducing fermented foods and if they upset your digestive system you may need to work on improving your gut health with a practitioner first.

TURMERIC

This amazing spice has many researched health properties which explain why it can significantly help with Endometriosis symptoms.  Turmeric can help reduce the inflammation, oxidation and cell proliferation involved in Endometriosis, along with supporting or moderating the immune system.  

If there are elevated levels of estrogens, turmeric may also help reduce these and support liver detox which is how your body removes excess hormones.  Look for a good quality supplement with either black pepper or with turmeric as a phospholipid/fat form for optimal absorption - Curcumin is the active component of Turmeric.  Some supplements also contain Boswellia or Ginger which are also great anti-inflammatory herbs and can also help reduce period pain.

HORMONAL IMBALANCE

Many women may develop hormonal imbalances over time especially in our modern stressful and chemical laden environments!  An imbalance between progesterone and estrogens can contribute to painful periods and Endometriosis.  Ongoing stress has a huge impact on other hormone levels, while chemicals in body care and plastics are known to disrupt hormone balance.  Use of the Pill can also contribute to hormonal imbalances.

Hormone levels can be assessed through saliva testing by a Naturopath and it is possible to return your hormones to a happy balance through supplements, dietary and lifestyle changes.  

One of the most effective supplements at improving estrogen levels is DIM or I-3-C for short - this compound is derived from broccoli and helps to metabolise and reduce excess estrogen.  Working on stress management and using herbs such as Rehmannia and Withania can help support your adrenals and reduce the impact of stress on your body and other hormones. Vitex or Chaste Tree can be helpful when progesterone is low.

You can also support your liver and digestive system to metabolise and remove excess hormones by including adequate quality protein, fats and a variety of vegetables and herbs - especially cruciferous (broccoli, cauliflower, cabbage, brussel sprouts), garlic, onion, ginger, rosemary and turmeric.

If you suffer from painful periods or Endometriosis I'd love to help you address the underlying causes and find relief from pain.

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.

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 Power Of Tracking Your Cycle

Would you like to feel more empowered about your health and hormones?

Tracking your cycle is a great place to start!

The insights you will gain include

• Cycle length and regularity
• Symptoms associated with hormonal changes
• Ovulation and fertile days - essential to know for conception or contraception!
• Duration of period and flow
• Temperature charting (which can also be an indicator of thyroid health)

Knowing this information can give you a great insight into your hormonal and overall health.  

Tracking your cycle is a great option for contraception.  Many women feel the the Pill is their main option for contraception, however tracking and condoms can be effective without the side effects of medication.  

Many women are taking a medication every day to prevent falling pregnant, which is only possible a few days a month.  Using the Pill shuts down your natural ovulation, which is essential for women's health, not just for pregnancy.  While it's great to have contraception options, they shouldn't be to the detriment of women's health.

If you are making changes to your diet and lifestyle, or taking supplements to correct a hormonal imbalance, a period tracking app can be a convenient way to track improvements over time.

Some period tracking apps to check out include

• Period Tracker Lite
• Clue
• Kindara

Another device that has given me a feeling of more freedom is using a menstrual cup!  I love that it reduces waste and is so convenient, and requires less changing than pads or tampons.  You're also not exposing yourself to chemicals found in non-organic sanitary products.  I wish I had known about these cups sooner!  

More on the Pill - 

If you have been prescribed the Pill for a hormonal condition, the underlying issue will not be fixed by the Pill - it will merely be masking symptoms.  There are other effective treatments to help regulate your hormones including herbs and nutrients, depending on the imbalance and your symptoms. Many diet and lifestyle factors can influence our hormones, especially stress and chemicals -particularly those chemicals in plastics and body care products.

If you currently take the Pill, a good quality B vitamin complex and probiotic are essential as the Pill has been shown to deplete B vitamins (essential for energy, mood and hormones) and disrupt gut bacteria (essential for immunity, digestion, mood and hormones).

Our hormones have such a huge influence over our mood and health, so becoming more aware and in-tune with how your body feels each month and tracking your cycle can really help you to take control of your health.  Whether you want to have children or not, ovulation and balanced hormones are essential for optimal health and disease prevention.

If you'd like to learn more about your hormones or would like to restore hormone balance 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.

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.

Trouble Losing Weight?

Are you trying all you know to lose weight without results?

This can be a frustratingly common experience for women and may be caused by a number of imbalances in the body.  Here are the top 5 imbalances I see in clinic which prevent weight loss -

UNDER-ACTIVE THYROID

Yes you could have an under-active thyroid even if your blood tests are 'fine'.  We can test your 3 thyroid hormones and make sure your levels are optimal - not just within range.  Due to Medicare restrictions, GP's normally only test 1 thyroid hormone (TSH), but this alone can't give you a clear picture of thyroid function.  Checking your T4 and T3 will show if you are producing and converting enough thyroid hormones to support healthy metabolism.  Other symptoms of an under-active thyroid include fatigue, brain fog, low mood, constipation, hair loss and dry skin.

HIGH CORTISOL

When you are in an ongoing state of stress, as many women are, you produce more cortisol.  Some cortisol is a good thing, but constant cortisol day after day impairs your metabolism, as your body wants to conserve body stores to deal with the perceived threat.  Cortisol can contribute to more weight around the middle.  Helping to calm your nervous system and reduce cortisol is one of the most important things you can do for your weight and overall health, as excess cortisol has damaging effects all over your body, and can particularly impact other hormone levels.  Ensuring quality sleep is super important for giving your nervous system a chance to rest and recover each day, along with working on other daily stress management - gentle to moderate exercise, spending time in nature, meditation, music or anything that helps you feel calm.

PROGESTERONE AND ESTROGEN IMBALANCE

This imbalance can develop over time from multiple factors including the pill, stress, chemicals and a low fat diet.  Increased weight on the upper arms, chest, hips and thighs is more common with this imbalance.  Many other symptoms can indicate this type of imbalance such as painful or heavy periods, irregular periods, infertility, fibroids, fluid retention, anxiety and moodiness.  A saliva hormone test is a great way to assess your levels and work on restoring balance.

NOT ENOUGH CALORIES OR AN IMBALANCED DIET

A low calorie or low fat diet will encourage your body to hold onto weight as it perceives a shortage of food and nourishment.  Consuming enough protein and healthy fats will keep your blood sugar and energy more stable, keep you full for longer, support hormone production and support weight regulation.  

Too many refined grains and sugars in the diet will contribute to increased insulin - another hormone which can impact weight regulation.  

Focus on 2-3 serves of protein, quality fats and a variety of vegetables as the main components of your diet.  Moderate amounts of whole grains can be beneficial - take notice of how these make you feel to work out the amount that's right for you.  However we don't need 9-11 serves as some dietary guidelines suggest!  

I encourage you to not count calories - just focus on eating whole foods and count nutrients if anything!

POOR GUT HEALTH, LIVER TOXICITY AND INFLAMMATION

Our gut bacteria play a huge role in our health including weight regulation.  We are actually around 10 times more bacteria than human cells and the essential role they play in our health continues to be discovered.  Our bacteria balance is impacted every day from antibiotics, reflux medication, pain medication, processed foods, sugar, alcohol, stress and chemicals including chlorine in tap water.  Probiotics and fermented vegetables can be a great way to support your gut bacteria - however if these cause issues you may have a bacterial overgrowth that needs to be treated first.

Similar influences that impact our bacteria balance can also impact our liver function and levels of inflammation in our body which can also inhibit weight loss.  Underlying inflammation is now being linked to many symptoms and disease states including depression, dementia, obesity, diabetes and auto-immune conditions.

For easy weight regulation our body needs to be in a happy balance - particularly our nervous system, digestion and hormones.  If weight loss is a struggle for you, I'd love to help you work out any underlying reasons and help you reach your ideal weight.

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.

PCOS Treatment

If you are one of the many women diagnosed with PCOS (Polycystic Ovary Syndrome) you may have been prescribed the Pill and Metformin.  Unfortunately these medications will not resolve the underlying hormonal imbalances, even if they do help mask some of your symptoms.  

PCOS is commonly associated with increased testosterone and insulin resistance.  These imbalances contribute to acne, male pattern hair growth, weight gain, irregular menstrual cycles, reduced or no ovulation and infertility. The symptoms experienced can differ between women.

Fortunately there are other effective treatment options that will help support healthy hormone balance, resolve symptoms and support optimal ovulation and fertility.  

• Herbs including Paeonia, Licorice, Cinnamon and the herbal compound Berberine can help support hormone balance, ovarian function and improve insulin sensitivity.

• Inositol may help reduce elevated testosterone and acne.

• Zinc is vital for healthy ovulation and hormone balance and also helps to reduce acne and heal skin. Facial hair growth may be related to the conversion of excess testosterone to dihydrotestosterone - and zinc helps to reduce this conversion.

• Magnesium deficiency has been associated with insulin resistance and studies show that supplementing with magnesium can improve insulin sensitivity. There are also added benefits from taking magnesium such as calming your nervous system, improving sleep and reducing cramps and headaches.

• Reducing sugar consumption is imperative - focus on eating a variety of vegetables with adequate protein and healthy fats. What you eat everyday will have the biggest impact on your blood sugar, insulin levels and hormone health.

• Liver support is also important when correcting hormonal imbalances as it plays a large role in hormone metabolism. Herbs such as St Mary's Thistle are great for this, and you can also include cruciferous vegetables, turmeric, ginger, rosemary, onions and garlic in your diet to support liver function.

• Chemicals in pesticides, plastics, body care products and cleaning products also disrupt hormones so avoiding these as much as possible is a great idea for hormone and overall health! There are many natural alternatives available so it can be as simple as switching products next time you need to replace something.

• Lastly working on stress management and supporting healthy gut function will also support healthy hormone balance and allow your body to clear excess hormones.

While these are the most common imbalances and treatment of PCOS, every woman is different and may have different contributing factors or influences.  Saliva testing is a great way to assess hormone levels and help determine the best treatment for you.

If you would like more personalised support in restoring hormone balance 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.

Top 5 Causes Of Hair Loss In Women

Hair loss is a surprisingly common symptom reported by women in clinic, and can understandably cause much distress.  While some hair loss is normal, if you feel you are losing extra hair or have noticed your hair has become thinner, there are a few underlying factors which may be contributing.

IRON

Low levels of iron or iron stores (ferritin) are very common in women, and may be relevant to you if you have also been feeling fatigued and have lowered immunity.  While the specific way iron causes hair loss is not well established, it has been shown to be deficient in women with hair loss, and I have seen improvements in hair growth when iron levels are improved.  You can read more about iron here.

THYROID FUNCTION

Many women have under-active thyroid function, and just having your TSH tested with your GP does not rule out thyroid issues.  While your TSH could be in range, your other thyroid hormones (T3 & T4) could be less than ideal.  Your thyroid influences many processes in your body including metabolism and how you build up and break down cells (anabolism and catabolism) - including hair cells!  It's thought that thyroid hormones have an influence on the hair follicles and subsequent growth cycles.  Low iodine, low iron, stress and chemicals can all impact thyroid function over time.  While low thyroid function is more commonly seen, increased thyroid function can also result in hair loss - again demonstrating how our bodies like to be in balance!

ZINC

Low zinc levels may also contribute to hair loss.  Zinc is essential in many different processes throughout the body, and due to soil depletion of minerals, there is less of this vital mineral in our foods.  Vegetarians or those consuming lots of grains and legumes may  be more at risk of deficiency - as plant compounds in these foods (phytic acid and lectins) can bind to and reduce zinc absorption.  Other signs of zinc deficiency include increased infections, poor skin healing and white spots on nails.

CORTISOL

Excess or low cortisol can impact hair growth and loss.  Excess cortisol is produced during more acute stress, while low cortisol can occur after chronic stress - resulting in adrenal fatigue.  Cortisol also impairs thyroid function and can contribute to other hormonal imbalances.  Stress management is one of the most important tings we can practice daily to support our hair and total body health!  A saliva test with multiple samples over one day can give you the best view of your cortisol pattern - which should be high in the morning and low at night. 

PROGESTERONE AND ESTROGEN

Low progesterone is a common finding in clinic which can underly hair loss and changes in mood.  An imbalance between estrogens, progesterone and testosterone can create a range of symptoms from painful periods, increased PMS, weight gain and hair loss.  These imbalances can develop over time from stress, medications, chemicals and a poor diet.  Using a saliva test is the best way to assess your hormone levels and work on correcting any imbalances.

**NOTE - Excess hair growth can also be contributed to hormone imbalances, most commonly excess testosterone and insulin resistance.  This type of imbalance is common in PCOS (polycystic ovary syndrome).

If you'd like to investigate the reasons you are losing hair, I'd love to help you find the cause.

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.

Why Am I So Moody?!

Do you find PMS is lasting longer than it used to?

Are your moods more erratic or intense?

Are you feeling more flat, anxious or overwhelmed?

Changes in mood can be one of the major symptoms experienced by women who present with health concerns in clinic.  While a hormonal imbalance may be underlying our moods, there can also be other factors involved.

Low Progesterone (especially in relation to estrogen) is a common finding in women who are experiencing increased moodiness or low mood.  This imbalance can develop over time from multiple influences, especially ongoing stress and use of the pill.

Thyroid function is also impaired by stress and also plays a vital role in mood regulation.  If you've only had your TSH tested (this is what's usually tested by GP's), it's ideal to also get T3 and T4 tested with a Naturopath to really assess how well you are producing and activating your thyroid hormones.  The TSH (thyroid stimulating hormone) can still look 'normal', even if the T3 and T4 are less than ideal.

Iron and B12 are also commonly low in clients.  These nutrients are important for mood and energy, and there's an increased chance of having insufficient levels if you are vegetarian or have digestive issues which can impair absorption.

Vitamin D deficiency has also been linked to low mood and energy.  This is another important one you can get checked through your Naturopath, as Medicare no longer routinely covers this test for GP's, and many Australians are deficient.  This would be one of my most important nutrients to get checked as it also plays a huge role in our immunity and disease protection. Optimal levels are over 100 pmol/L.

Bacteria balance and our gut function is also strongly linked to our mood and mental health - known as the Gut-Brain Axis.  A large number of our neurotransmitters, which influence our mood, are produced in our digestive tract.  If there is an imbalance in bacteria, an overgrowth of yeast, parasites or ongoing infection or inflammation - our gut environment and subsequent impact on our mood will be less than ideal!

Inflammation in our bodies and brain has been associated with depression and mood disorders.  Our diet and lifestyles strongly influence the level of inflammation in our bodies.  Stress, sugars, processed foods, trans fats, chemicals, excess refined grain products and alcohol can all contribute to inflammation.

Quality fats, protein, vegetables and filtered water to support our brain function, and neurotransmitter and hormone production.  If the diet is lacking these nutrients our bodies and mind will be unable to operate optimally.

If moodiness is a symptom you'd like to address, I'd love to help you discover which of these underlying imbalances are relevant to 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.

Top 10 Tips For Great Sleep!

Are you getting enough sleep?

Sleep is your body's way of recovering, resting and recharging for the day ahead.  It's so important to keep our body in a happy balance and improve anxiety, fatigue, hormonal imbalances, stress and to help regulate weight.

Even if you are getting 7-9 hours, if that sleep is interrupted, you have trouble falling asleep and/or you are not waking refreshed, your sleep quality could be improved.

Here's my top 10 tips for great sleep - 

1. WIND DOWN BEFORE BED - give yourself 1-2 hours before bed to wind down from work or other daily stressors to help calm your nervous system and encourage sleep.  Instead of scrolling on social media why not do some yoga, stretching, a guided meditation, read a book, do something creative, call a friend or listen to music.  Another great option if you have a bath is to soak in epsom salts or take some magnesium citrate or chelate before bed.

2. SCHEDULE YOUR SLEEP - aim to have a regular sleep schedule.  Going to sleep by 10pm will give you the best chance of reaching a deeper sleep.  And getting in the habit of rising early with the sun is a great way to start the day - rather than being woken by an alarm!  Having a regular sleep schedule is also a great way to support melatonin production - our sleep hormone but also one of our major antioxidants - protecting us from cellular damage and disease. 

3. TECH FREE ROOM - keep wifi and other electrical devices out of the bedroom whenever possible, as the electrical frequencies can interfere with melatonin.  A dark, cool room with some fresh air circulating can also encourage better sleep.  

4. STRESS MANAGEMENT - practice reducing stress in your life as stress and cortisol can directly impair our body's ability to produce melatonin!  Lack of sleep can then cause further stress, creating an unfortunate cycle of stress and insomnia!  There are many ways to reduce stress including exercise, mindfulness, listening to music and working on time management. 

5. BE IN NATURE - spending time or exercising in nature can help reduce stress and improve sleep.  In Japan they call this Forest Bathing - and it can have so many positive effects on our wellbeing - so get outside whenever you can!

6. HERBAL AND NUTRITIONAL SUPPLEMENTS - can help improve sleep onset and duration by acting as hypnotics and/or helping to calm our nervous system.  Some of my favourites include lavender, california poppy, lemon balm and withania.  Chaste tree, which is commonly used for hormonal imbalances and PMS, has also been shown to increase melatonin.  Other supplements including GABA, 5-HTP and Adenosine can also help calm our nervous system and improve sleep.

7. CAFFEINE AND SUGAR - aim to avoid these as much as possible, especially after midday, due to the stimulating effects.  Try herbal teas (anything with licorice has a sweeter taste), a piece of cheese or unsweetened yoghurt with berries if you need a mid afternoon or after dinner snack.

8. DIFFUSE - calming oils such as lavender, bergamot, sandalwood and marjoram.  Make sure to buy 100% pure essential oils without any synthetic ingredients. 

9. SUPPORT GUT HEALTH - with a variety of vegetables, fermented vegetables (if tolerated) and/or a quality probiotic if needed.  Our gut bacteria play a huge role in regulating our hormones and neurotransmitters.  And poor sleep may also have a negative impact on our gut bacteria - it's a 2 way street!  

10. IF YOU ARE TIRED - go to bed!  A lot of parents stay up later because this is their time, but if you are tired, sleeping is the best gift you can give yourself! 

I hope these tips can help you achieve more restful sleep - just pick 1 or 2 points to start implementing and set reminders in your phone or schedule them into your diary, until they become habit. 

If you'd like more personalised support to improve your sleep 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.

How To Reduce The Effects Of EMFs On Your Hormones

Although we can't see electromagnetic fields (EMFs) they are impacting our hormones and health everyday.  As our environment continues to include an increasing number of electronic devices and technology, most of us are now exposed to EMFs continuously and from a younger age.

For many years there has been knowledge of a link between EMFs and certain cancers - particularly childhood leukaemia and brain cancer in relation to the proximity of electronic sources such as transformers, and regularity of mobile phone use.

There have also been links between infertility, miscarriage, reduced sperm count and thyroid dysfunction in regards to how EMFs impact our hormones.  Melatonin may also be reduced which can impact our ability to sleep.  Other people report mental health issues and fatigue.  

Whether we can feel the impact of EMFs, they affect our cells structure and function, may damage DNA and increase oxidative stress, resulting in abnormalities and an environment for disease to progress.

France has reduced wireless devices in schools as they are taking heed of the health ramifications of EMFs, for which children are particularly susceptible.  For the first time there are now generations being constantly exposed to EMFs from before birth.

Studies are conflicting and limited on humans, and there are many vested interests involved in regards to the dangers of EMF exposure, but I would rather err on the side of caution if something could seriously impact my health and quality of life.  While short term studies may show limited health effects, it is the cumulative effect of ongoing exposure which needs to be studied further.  

EMFs are rated as a possible carcinogen by the International Agency For Research On Cancer (IARC), which is enough of a risk for me to want to limit my exposure.  And I also just feel yuck if I've spent a long time on or around devices - have you noticed this too?

Technology will always be a part of our lives but we can reduce our exposure and risk.  Here are some simple tips

• Distance yourself from the source of EMFs such as wifi routers - especially if they are near where you spend a lot of time or where you sleep. Baby monitors and cordless phones are other common sources in homes.

• Turn off wi-fi at night - you can purchase an outlet timer to make this automatic.

• Keep your bedroom technology free.

• Switch your phone to airplane mode as much as possible.

• Avoid keeping your phone in your pocket or using a laptop in your lap!

• Use speaker on your phone and avoid bluetooth.

• Take notice of how you feel after being around electronic and wireless devices.

• You can also organise testing at your home or office to measure the amount of EMFs and work on ways to reduce your exposure. Check out Building Biology for more info.

You can learn more about easing anxiety in my Calming Anxiety Ebook.

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

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5 TIPS TO REDUCE SUGAR CRAVINGS

Do you find yourself reaching for the sweet stuff more and more?

This is a very common experience for many women and one that can be tricky to break free from due to the addictive quality of sugar!  

There are a number of reasons you may be experiencing sugar cravings such as nutritional deficiencies, hormonal imbalances, fatigue, stress or emotional issues.

There are also a number of reasons why you may want to limit sugar consumption including an increase in insulin resistance and risk of diabetes, ageing, weight, inflammation, triglycerides and blood pressure (an indicator of heart disease risk - which more women than men die from!).  

Sugar also reduces skin quality, sleep quality, energy and can cause an imbalance in other hormones, including ghrelin and leptin which regulate your appetite and satiety. 

While our bodies are designed to handle 1-2 pieces of fruit per day, they are not able to deal with a daily onslaught of added sugars! 

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Here are my 5 top tips to help reduce sugar cravings - 

1. Include adequate protein and fat at each meal - this helps to keep your energy and blood sugar levels more stable.  Focus on eating a variety of vegetables along with some protein and fat - free range eggs, grass fed animal products, butter/ghee, wild fish, avocado, olive oil, coconut products, nuts and seeds.

2. Have some low sugar snacks handy - tamari almonds, unsweetened yoghurt and berries, cheese and olives, hummus and veg sticks, apple slices with tahini or nut butter.  

3. Try some herbal tea - cinnamon is great for blood sugar and licorice gives a sweet taste to any herbal tea.  You could also try some kombucha or soda and lime. 

4. Take notice of any underlying reasons that are contributing to your sugar cravings - fatigue, stress, boredom, loneliness.  Sweet food can offer us a quick and easy fix to however we're feeling - but unfortunately this is only temporary and doesn't offer us any real solution.  Be kind to yourself as you become aware of any of these and work on changing your habits to ones that truly make you feel good - both now and in the future. 

5. Take a good quality Magnesium and B vitamin powder - these nutrients are important in regulating blood sugar and insulin, and are also great for energy production and stress.  Chromium and Gymnema are also great - a couple of drops of gymnema on the tongue will make anything sweet taste like cardboard!

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If you'd like to investigate any of these underlying issues, or would like some support in reducing your sugar addiction, I'd love to help you.  

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

When Exercise Can Prevent Weight Loss

If you're like many women trying to lose weight, you might be forcing yourself to do more exercise and/or more intense exercise.  While exercise has so many health benefits from increasing energy, reducing stress and improving mood, more is not always better! 

Like many women you may also be highly stressed and this is when more intense exercise could actually be inhibiting your ability to lose weight!  When your body is emotionally or physically stressed, your stress hormones (cortisol and adrenaline) are increased.  This stressed state encourages your body to hold onto weight, particularly around the belly, and impacts other hormones such as leptin and ghrelin which influence your appetite and metabolism.  

Stress hormones are given first preference and are produced at the detriment of other hormones - such as progesterone and thyroid hormones, which are also crucial for weight regulation.  This is why ongoing stress can be so detrimental to our bodies and why stress management may be one of the most important things to work on for lasting weight loss.  Our body and hormones like to be in a happy balance and stress really throws everything out of balance!

Intense or prolonged exercise can act as another stress on your body and make an already stressed exhausted woman even more so.  If your body is in a stressed state your nervous system is on overdrive and requires more gentle and calming exercise to help reduce those stress hormones and improve weight loss.  

Walking in nature, yoga, bike riding and dancing may be more suited to you rather than exhausting yourself with long runs, cross fit and intense gym sessions!

Once your body is in a less stressed state you could try some HIIT (High Intensity Interval Training) which involves alternating bursts of high intensity exercise and rest over 20-30 minutes.  This type of training has been shown to be more effective than longer workouts for weight loss.  A mix of cardio, weights/resistance and more gentle exercise is great for overall health, along with eating a whole foods diet with adequate protein, healthy fats and a variety of vegetables.  

What you choose to eat will have the greatest impact on weight - and NO you don't have to count calories, just choose real unprocessed foods!

Always remember to listen to how you're feeling and adjust your exercise to suit.  We are all different and our own needs can change over time and also depend on what else we have going on in our lives.

If exercise is leaving you even more drained and exhausted it might not be the best type of exercise for you - so try out some other options and take notice of how they make you feel.  

Even starting with 1 session or class per week is great if that's all you can manage for now.  Once you notice improvements from this and enjoy it, you will naturally add in more to your week.  Going to a class, working with a PT or exercising with a friend can all help to improve your commitment and enjoyment - along with finding something you actually enjoy doing!  

Also don't forget to schedule exercise into your diary until it becomes a habit - make it and your health a priority as you would other commitments! 

If you would like more personalised support in reaching your weight loss goals and restoring hormone balance I'd love to help you in clinic or via Skype.

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

Top 5 Foods For Happy Hormones

Hormones play a huge role in women's health and are used in the body to send messages and instructions to different tissues and organs.  Some of our major hormones include

• Progesterone, Estrogens and Testosterone

• Thyroid Hormones

• Cortisol and Adrenaline

• Insulin, Ghrelin and Leptin

These hormones influence many aspects of our health including

• Menstruation

• Fertility

• Energy

• Moods

• Weight Regulation

Our bodies love to be in balance or homeostasis and our hormones are no different.  When a hormone imbalance develops over time, this can lead to symptoms and disease.

The top 5 foods to support happy and balanced hormones are -

QUALITY FATS - such as olive and coconut oil (cold pressed), olives, coconut products, avocados and butter from grass fed cows.  Hormones are made from cholesterol and other lipids (fats) - which is one huge reason why low fat diets are a terrible idea for women!  

Although we have been told fats are bad for us for decades, the right fats are essential for optimal health - on both the inside and out!  Adding fats to your food helps you to absorb certain vitamins and minerals, helps to keep you full for longer, provides energy and supports youthful skin.  Processed vegetable oils in plastic packaging are the damaging fats you will want to avoid.

QUALITY PROTEIN - eggs from true free range chickens, wild fish, grass fed meats and poultry, legumes/nuts/seeds (if tolerated - cooked/soaked for easier digestion).  Most of these proteins will also include some fats, and help to build hormones.

FOODS TO SUPPORT GUT HEALTH - include a variety of colourful vegetables (spray free when possible) which contain fibre, slippery elm powder, chia seeds, flaxseed meal, hemp seeds/meal, prebiotics such as artichoke, asparagus, onions/leeks and garlic, and fermented vegetables (if tolerated).  Your digestive system helps to bind and eliminate excess hormones and ensures optimal absorption of nutrients for hormone production and use. 

FOODS TO SUPPORT YOUR LIVER - cruciferous vegetables such as broccoli, cauliflower, cabbage, kale and brussels sprout.  These contain I-3-C (Indole 3 carbinol), a compound which helps to reduce excess estrogens and support hormone metabolism, for which the liver plays a large role.  Onions, garlic, rosemary and turmeric are also great for liver support.  

(Avoid eating a lot of raw cruciferous vegetables if you have an underactive thyroid).

SEAWEEDS - contain iodine and other minerals which are essential for hormones and tend to be lacking in many diets.  Seaweeds can easily be added to foods while cooking, or sprinkled on top or meals.

Two of the major foods to avoid or minimise are sugars and soy.  Some fermented organic soy products such as tempeh, miso and tamari are ok for most women, but too much soy in general can affect estrogen levels. Sugar increases your need for insulin, and constant intake will increase your risk of diabetes (and the many complications that come with that), increase weight and contribute to other hormonal imbalances.

Keep it simple by filling up on a variety of colourful vegetables (spray free when possible) and add enough fats and protein to keep you satisfied for a few hours.  This can differ between women and at different times in your life - so always take notice of how your body is feeling and what foods help you to feel your best.

If you have a significant hormone imbalance supplements can help to correct this, and then you can maintain hormone balance through diet and lifestyle. I would love to help you get your hormones back into balance so you can feel your best!

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