Constipation Causes And Treatment

Do you struggle with constipation?

Our digestive health impacts all areas of our body so ensuring your bowels are moving regularly is essential!  Ideally you should be having a bowel movement every one to two days, it should be easy to pass and formed - not pellet like or too loose.  Check out the Bristol Stool Chart  -  type 4 is ideal, and 3 is the next best type.

Optimal digestive health is essential for nutrient absorption, mental health, immunity and removal of wastes and toxins.

If you've been struggling with constipation a good place to start is ensuring you're drinking enough water (at least 1-2L depending on your diet and exercise level) and consuming adequate vegetables.  Include a variety of vegetables with each meal, along with some quality protein and fat. Including some fermented vegetables such as sauerkraut can also be a great way to support digestive health - start with 1 tbsp with one meal per day.  (If fermented vegetables cause you any digestive upset you may need to start smaller or you may have a more serious imbalance or overgrowth of gut bacteria which needs correcting first).

Dysbiosis - an imbalance in gut bacteria, can contribute to constipation, so a good quality multi-strain probiotic can be useful.  Our gut bacteria become imbalanced over time from antibiotics, antacids, steroid medication, chemicals, stress, alcohol, sugar and processed foods.

Magnesium citrate can also be used to help relax your nervous and digestive system to help get things moving.  If you are stressed your digestive system is literally shut down, as it is not seen as critical during a fight or flight response.  Ongoing stress, which is experienced by many people, has a huge impact on your digestive function. 

Sometimes just giving yourself enough time to sit on the toilet can help!  With our busy lives, some people just don't give their body enough time to relax on the toilet!  

Liquid herbs are amazing at improving digestive function especially chronic constipation.  Cascara, Yellow Dock, Globe Artichoke and Schisandra can be used safely and have a laxative effect.  They also work by stimulating liver function and improving bile production which are essential for optimal digestion and bowel movements.  A more frequent dose of herbs can be used initially until your digestion is moving more regularly.  A calming herb, such as Chamomile is ideal to use alongside the stronger action of Cascara, to help calm and soothe your digestive system.

Constipation, especially if chronic can also be caused by hypo or under-active thyroid function - which can be assessed by a Naturopath.  Testing TSH (thyroid stimulating hormone) alone does not give you an accurate picture of thyroid function - you also need to check T3 and T4 levels.

Other conditions such as SIBO (Small Intestinal Bacteria Overgrowth) can also contribute to constipation - a Naturopath can help you work out which underlying issues and testing are relevant to you.

If you'd like to improve your digestive 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.

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 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.

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.

Anxiety Symptoms And Natural Treatments

Anxiety can be a super hard thing to live with, especially when it's a constant companion and takes over your ability to enjoy life or just to function on a daily basis.

If you experience anxiety you are certainly not alone.  Anxiety is the most common mental health condition affecting Australian women, and our hectic pace of life is likely to see numbers continue to rise.

Anxiety symptoms can vary but commonly include -

• continual or excessive worry

• negative self talk and poor self worth

• sweating, palpitations, flushing, trembling, feeling faint

• shortness of breath or holding breath

• avoiding social situations

• relying on drugs/food/alcohol to numb anxious feelings

• panic and fear

• insomnia and fatigue

• unrealistic perception of event/situation

• nausea, diarrhoea, constipation

Anxiety could be occurring due to ongoing stress and worries, or could be related to imbalances in the body such as nutritional, neurotransmitter, hormonal, digestive/bacterial or genetic conditions such as pyrroluria or MTHFR.

While anti-anxiety medication may be helpful in the short term, addressing these underlying factors will help you to reduce anxiety symptoms in the long run, without the reliance or side effects of medication. 

I've found a variety of practices and supplements have helped to reduce my anxiety over the years - you can read more about that here.  In particular food, exercise, stress management and working on my mindset, beliefs and self talk have had the biggest impact.

There's so much that can help reduce anxiety symptoms, so please don't feel hopeless if you haven't yet found the combination that works best for you.  Keep reading, talking with others and asking for help - you definitely do not need to struggle with anxiety alone - even though that's what anxiety ironically encourages us to do!

I loved reading Sarah Wilson's book - First We Make The Beast Beautiful - it's reassuring to know there are other people out there who feel like you, there are other ways to view our experience of anxiety rather than just as a negative, and how you can use anxiety to help you live a fulfilling life.

Anxiety can make us feel very alone so I think it's really important to talk about it with others and share our experiences to help each other deal with our beautiful beasts! 

If you would like to investigate which imbalances may be contributing to your anxiety symptoms, I would love to help you.  You can book online here or check out my Anxiety Ebook.

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.