Hormone Imbalance Symptoms

Some of the most common hormone imbalance symptoms in women include:

• Fatigue

• Unexplained weight gain

• Anxiety

• Depression

• Brain Fog

• Constipation

• Fluid Retention

• Heavy, painful or irregular periods

• Infertility

If you experience any of these symptoms, you may have an underlying hormone imbalance - and one of the major reasons that our hormones can become imbalanced is due to ongoing stress.

Stress and cortisol production are designed to protect you - to help you run away or fight - but their design was only intended for short bursts, not the ongoing chronic nature of stress many of us experience today.

PROGESTERONE AND ESTROGEN IMBALANCE

Cortisol is produced by your adrenal glands, which are also one of the ways your body produces progesterone. One of the most important hormones for women is progesterone - it balances the effect of estrogens and also has anti-anxiety, anti-depressant and diuretic properties, along with helping us hold a pregnancy to full term.

If your adrenals are busy producing cortisol they will be unable to produce sufficient levels of progesterone.

You also produce progesterone during ovulation - so if you are not ovulating every month you are missing out on your monthly boost of this vital hormone. Most hormonal birth control medications prevent you ovulating.

If we are not producing enough progesterone this can lead to estrogen dominance. Symptoms of estrogen dominance include

• Anxiety

• Depression

• PMS

• Heavy and/or Painful Periods

• Irregular Periods

• Bloating

• Fluid Retention

• Infertility

• Weight Gain

THYROID IMBALANCE

Ongoing stress has an impact on many other hormones in your body such as thyroid hormones. Symptoms of an underactive thyroid (hypothyroidism) include:

• Low Mood

• Brain Fog

• Trouble losing weight or unexplained weight gain

• Constipation

• Sensitivity to Cold

• High Cholesterol

Many women are told their thyroid is ‘fine’, however most have only been tested for one thyroid hormone (TSH). There are three thyroid hormones (TSH, T3, T4) that need to be tested to assess how well your thyroid is functioning.

Cortisol also impacts the hormones insulin, leptin and grehlin which regulate your appetite and satiety.

Chronic stress has a catabolic effect - meaning it breaks things down such as your lean muscle mass and collagen, while it is also linked to increased abdominal adiposity. Not a great thing for our vanity or health.

OTHER AREAS IMPACTED BY ONGOING STRESS

Cortisol signals to your body that you are in danger or living in famine - basically that you are not safe. This causes some areas of your body to go into overdrive such as your skeletal muscles and blood sugar levels, to help increase energy for you to run or fight the ‘threat’.

However, other areas of your body are shut down or inhibited as they are not seen as critical in a threat situation. These include your digestive, immune and reproductive functions. You can see how ongoing stress will really impact these areas and contribute to digestive, immune and reproductive issues over time.

Stressors can come in many forms such as financial worries, running late, social media, feeling short of time, health concerns, work environment, trying to please everyone and perfectionism.

How you perceive situations can also determine if you allow a situation to cause you stress or not.

Other factors that can increase cortisol include

• Poor Sleep

• Caffeine

• Alcohol

• Excessive Exercise

• Dieting or inadequate food intake.

HORMONE IMBALANCE TREATMENT

We have a huge influence on how much stress we experience or allow into our lives.

1. Start by becoming aware of the things that cause you stress.

2. How can you change your perception or situation to reduce unnecessary stress?

3. What beliefs do you have that may be contributing to your stress levels?

Other steps you can take include regularly checking in with your breathing - deep slow breathing is one of the most accessible things we have that can help calm our body almost immediately.

Also working on our time management, saying No when needed, gentle exercise, visualisations, guided meditations and making sleep a priority will also help us reduce cortisol and stress.

Whatever you can do to let your body know it is safe will help.

Herbs and nutrients such as Zizyphus, Withania, Lavender, Lemon Balm and Magnesium are also great at helping to calm our stress response. There are more specific treatments that can help depending on which type of hormone imbalance is specific to you.

If you’re ready to learn more about how to improve your Energy, Mood and Hormones - check out my Free Guide here.

To find out more about working together to improve your health - click here.

Top 3 Causes Of Fatigue In Women

Are you tired or exhausted ALL - THE - TIME even if you get plenty of sleep?

Is it a struggle to get going every morning?

Are you relying on caffeine and sugar to get your through the day?

You are not alone!

Here’s the top 3 causes of fatigue I see in clinic and some steps you can take to improve your energy.

ANXIETY AND STRESS

Some stress and cortisol is healthy but ongoing daily relentless stress will eventually wear you out and your energy will flat line. Anxiety is also a common factor in fatigue, as constantly feeling anxious is a type of stress on your body.

Cortisol increases in acute stress but is not designed to constantly be high, and eventually you will reach your tipping point where your body and adrenal glands just can’t keep up with demand.

This is when you will struggle to produce much cortisol at all and you will feel exhausted ALL THE TIME. Cortisol is meant to be high in the morning and lowers over the day however when you reach this exhaustion stage your cortisol will be low all day - giving you none of the energetic effects of cortisol.

Many women today are constantly trying to do more and push harder without taking time to rest and recharge our bodies.

Your body needs regular recharging for optimal function - just like your phone battery.

As women we can feel guilty taking time for ourselves but it’s so vital to our health and energy that we make this happen.

LOW THYROID FUNCTION

Even if you have been told your thyroid is fine you could still have an under-functioning thyroid. This can contribute to fatigue, low mood, weight gain, brain fog and hair loss.

Make sure your three thyroid hormones (TSH, T4, T3) have been assessed for IDEAL levels by a qualified Naturopath. Due to Medicare restrictions your GP will usually only test TSH - but this alone cannot give you a clear indicator of thyroid function. If you have a family history of thyroid issues and/or have been under ongoing stress your risk of thyroid issues will be increased.

NUTRITIONAL DEFICIENCIES

The most common nutritional deficiencies that contribute to fatigue include iron, B12, magnesium and vitamin D.

Even if you eat well and eat animal foods you may still be low in iron or B12 especially if you have digestive issues which reduces your ability to absorb these nutrients. Gluten intolerance can also be a contributing factor to chronic low iron levels. Imbalances in gut bacteria can also contribute to reduced production of B12.

During stressful times your body has an increased demand for magnesium and so over time this can also become depleted - as well as our soils and food containing less magnesium content than in the past. Magnesium is also required for optimal Vitamin D and so many Australians are low in this important vitamin/hormone which contributes to energy and mood.

STEPS TO IMPROVE YOUR ENERGY

• Optimise sleep by practicing good sleep hygiene and sticking to a regular sleep routine. Taking a good quality magnesium supplement at night can improve sleep quality and also reduce headaches, muscle tension or cramps.

• If your fatigue is caused from ongoing anxiety, there are many natural treatments that can help such as Magnesium and Herbal Supplements.

• Work on optimising your nutrition for sustained energy throughout the day. Taking an activated B complex can help top up B vitamin levels for energy.

• Take time out everyday to rest and recharge your body and adrenal glands. Even if you start with 10 minutes per day while you enjoy a cup of herbal tea. Practice not feeling guilty while you do this and prioritise this time for yourself by booking it into your calendar like you would other important events.

• Work on boundaries, thoughts and beliefs that contribute to your experience of stress and anxiety - become aware of the everyday things that make you feel stressed.

• Focus on some deep breathing - this simple technique helps to reduce cortisol, anxiety and the stress response immediately. It can be good to practice first thing in the morning, before going to bed or whenever you notice yourself feeling stressed throughout the day.

• Get a second opinion or have your blood test results assessed by a qualified Naturopath to insure your levels are IDEAL and OPTIMAL for great energy, not just ‘in the range’ which is quite broad.

If you find this information helpful please share with other women you know who are struggling with fatigue.

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

Or Sign up for my Freebie - 5 Tips To Ease Anxiety.

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.

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.

How To Protect Yourself From Disease And Cancer

Did you know around 95% of cancer and chronic disease is preventable?

Only a very small percentage can be blamed solely on genetics!  Even if you have a genetic susceptibility to certain disease or cancer, it's your daily habits that 'turns these genes on' or keep them at bay - this is known as epigenetics.  Cancer and most other disease develops over years - you don't just 'get' cancer overnight.  Just like a plant needs the right environment to thrive, so do we! 

Your body is amazing at putting up with small daily assaults but eventually symptoms and disease will appear.   These assaults affect your body at a cellular level first and then progress to tissue and organ damage.  It's this accumulative effect of small daily factors that can be empowering to understand and can be used to promote health and reduce your disease risk.  

Here's a summary of the top 5 areas that can significantly reduce your risk of disease and cancer - there's a printable summary at the end.

CHEMICALS

We are now exposed to thousands of chemicals everyday and while it's hard to avoid them completely there's lots you can do to reduce your exposure.  Many chemicals are classified as 'safe' in small doses, but the accumulative effect and the exposure to many chemicals together have not been proved as safe.  We are exposed to chemicals through the air we breathe, the products we put on our skin and the food or drink we ingest.  

Women in particular are exposed to more of these toxic chemicals through personal/skin/body care products, fragrances, makeup, cleaning products and plastics.  Many of these chemicals have been shown to increase cancer risk and disrupt hormone balance - another factor in cancer risk such as breast and ovarian cancers.  

Another type of chemical exposure is EMF's (electromagnetic fields) from Wi-Fi devices and cell towers.  These have been shown to disrupt normal cell functioning, hormone levels and increase the risk of certain cancers such as brain tumours.  Keeping phones in your pocket or down your sports bra is putting that EMF in close proximity to your vital organs.  

STRESS AND SEDENTARY LIFESTYLES

While cortisol and stress in small amounts are beneficial, prolonged and ongoing stress is super damaging to your body and is a huge factor in disease risk.  Stress has negative impacts on hormone balance, increases blood sugar, oxidative stress and inflammation - all underlying factors that can increase disease and cancer risk.  Your digestive and immune systems are integral to your overall health and disease risk, and these are significantly impaired by any type of physical or emotional stress.  One of your immune systems most important roles is to destroy damaged or potential cancer cells, before they become a problem.

Having a sedentary lifestyle is now being recognised as the new 'smoking' due to its huge health implications.  Our bodies are designed to move and require this for optimal health - it enhances blood circulation to carry nutrients and oxygen to your cells, helps your body eliminate wastes, slows ageing, boosts cognition and energy.  It has been shown to reduce disease risk and is a major determinant in physical and mental health.  Gentle exercise is recommended if you are stressed as intense exercise can be another type of stress on an already stressed body!  Take notice of how different activities make you feel - exercise and movement should energise you, not exhaust you!

HORMONAL IMBALANCES AND WEIGHT

Keeping our hormones in a happy balance is essential for health.  Excess estrogen in relation to progesterone levels is a risk factor for certain cancers such as breast and ovarian.  Like cancer, hormonal imbalances develop over time and many of the suggestions here can also be used to support hormone balance.  Using the OCP (oral contraceptive pill) or Mirena may also contribute to hormonal imbalances as they inhibit ovulation and therefore you ability to produce progesterone.

An increase in weight and increased insulin levels are also associated with an increased risk of disease.  An increased number of fat cells can also contribute to increased estrogen levels.  These areas can also be improved by following the suggestions in this article - particularly reducing stress, sugars ad refined flour products. 

Ensuring adequate quality sleep is vital for your body to rest, recover and recharge.  Poor sleep  and insomnia have been associated with an increased risk of disease.  It's so important for your nervous system and hormones to have this rest each night, so work on improving your sleep and getting to bed before 10pm!  

VITAMIN D AND CHOLESTEROL

Vitamin D is a hormone that plays a huge role in our immune system and low levels have been associated with an increased risk of disease and cancer, especially skin cancer, melanoma and colon cancer.  Unfortunately many of us have low levels of vitamin D due to our avoidance of the sun, which is needed for our body to make vitamin D.  This is one blood test I do with every client as it's so important for disease risk but also calcium absorption, mental and hormonal health.  While the test range suggest having a level of 50nmol/L is enough, ideally you want to aim for at least 100-120nmol/L for optimal health.

Cholesterol has been given lots of bad press but it's actually an antioxidant and has protective effects!  Studies show that those with the lowest levels have the greater risk of disease.  If you're concerned about your cholesterol levels it can be more accurate to look at the total:HDL ratio (ideal <3.5) and triglycerides (ideal <1mmol/L) to assess your cardiovascular disease risk.

WHAT YOU PUT IN YOUR MOUTH

Your daily food choices have a huge influence on your current and future health.  Your diet provides your body with the essential nutrients it needs to function optimally, or to encourage disease to develop.  Again this effect is cumulative - it really is about the small things you do most of the time that will determine your level of health or disease.  The more whole unprocessed spray-free foods you can consume the better - including a variety of vegetables, quality protein and unprocessed fats.

Adding herbs and spices liberally is also a great way to boost the health promoting effects of your food, as these contain many disease fighting phytochemicals.  Turmeric is one of the most researched and has been shown to have anti-inflammatory, anti-oxidant, anti-tumour and anti-proliferative effects.

Your digestive system is the basis of optimal health as are the bacteria that live there, and all over your body.  We are actually more bacteria than human cells, and we're learning more everyday about just how big an influence this balance of bacteria has on our health and disease risk.  Many things can disrupt these bacteria over time such as antibiotics, anti-bacterial products, stress, pesticides, chlorine in tap water, alcohol and sugar.  Alcohol has also been linked to an increased risk of cancers such as colon, breast and liver.

I've tried to keep this article simple and not too long, but there's much more information out there if you're interested in finding out more!  You can download my health promoting checklist  here.

If you'd like to find out where your health is at 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.

Why You Need To Count Nutrients, NOT Calories

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

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

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

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

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

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

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

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

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Nutrient Dense food is usually:

• Fresh

• Local

• Seasonal

• Minimally Processed

• Raised Naturally (if animal derived)

• Spray Free or Organic

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Or Sign up for my Freebie - 5 Tips To Ease Anxiety.

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.

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.

Have You Had Your Iron Checked?

While iron is important for men and women, it is especially important for women as we are losing iron every month during our reproductive years!  Iron requirements are also increased during pregnancy and breastfeeding, and low levels are associated with increased risk of infection and low birth weight.  Teenage females also require more as they are going through extra growth and have started menstruating.

Low iron is one of the most common deficiencies I see in clinic.  Are you experiencing any of these symptoms?

• Fatigue

• Dizziness

• Poor memory or concentration

• Hair loss

• Shortness of breath

• Infections / Poor immunity

• Ridged or brittle nails

• Pale skin, lower eyelids and poor capillary refill

• Low mood

• Restless legs

Iron is essential for transporting oxygen around our bodies, supports muscle function and is also involved in producing energy.  Our immunity relies on iron to function optimally as does our ability to convert thyroid hormones to the active form. 

Reasons your iron may be low include - 

• Heavy periods (possibly caused by a hormonal imbalance)

• Pregnancy and/or breastfeeding

• Eating minimal or no red meat

• Vegetarian or vegan diet

• Digestive issues, gluten intolerance, IBS, polyps etc which reduce your ability to absorb iron

• Antacid use or low stomach acid production

• High intake of flour, grains and legumes, coffee, tea or wine. These contain phytates or polyphenols which can bind and inhibit iron absorption

• Underlying infection, inflammation or bleeding

• Regular blood donation

• Worm or parasites which can cause gastrointestinal bleeding

• Heavy metal toxicity, especially lead, or high copper levels (commonly related to low zinc)

TESTING

An iron studies blood test will show you levels of your blood iron and also your iron stores (ferritin).  Ideally your blood level should be over 15 umol/L while ferritin should be over 100 ug/L.  Ferritin can be falsely increased if there is inflammation or infection present, and recent dietary intake can impact test results, so it’s best to do a fasting blood test.

If you have had blood tests that are ‘fine’ but you don’t feel ‘fine’, please see a Naturopath who can give you ideal levels to aim for, rather than just being in the test range which is quite large.  Many women have been told their results are fine, even though they are right at the low end of the range, which is definitely not ideal for feeling great! 

It’s also good to take into account your hemaglobin and red blood cell levels, as these will also decrease with insufficient iron.  

TYPES OF IRON

HEME – animal meat (containing hemaglobin)                                               15-35% absorbed

NON HEME – plant foods (vegetables, spinach, legumes, nuts)                  2-20% absorbed

Non Heme iron is impacted more by other foods in the diet, such as phytic acid (flours, grains, legumes, nuts, seeds) and polyphenols (black tea, coffee, wine) which inhibit absorption. 

Including both types of iron and eating foods away from coffee/black tea/wine as much as possible, and sprouting/fermenting/soaking grains, legumes and nuts to reduce phytic acid, will help you to support optimal iron absorption.   Consuming vitamin C foods such as citrus, capsicum and broccoli can also help increase non heme iron absorption.

Having not eaten red meat for many years, I’m currently having this dilemma – trying to include some meat again or having to take a supplement indefinitely!  I believe it’s best to get as much nutrition as possible from quality foods, as it’s the combination of all the nutrients, and probably other compounds that we aren’t even aware of yet, that make food superior to supplements, which are usually synthetic compounds.  

However, quality supplements do have a place and are a great way to help increase low levels.  It’s good to get your levels checked once or twice a year if you are prone to having low iron, or if you’re supplementing – just to check the supplements are helping and to check you still need supplements, as too much iron is not ideal either! 

Getting your levels checked is also a great way to determine if you are including enough iron in your diet, as the ideal amount to include will vary between women.

Many pharmacy iron supplements can cause constipation and nausea, and are not the most absorbable forms of iron, so it’s best to ask your Naturopath for a good quality supplement.  It’s best to take iron away from other minerals such as zinc, and to take on an empty stomach if tolerated. Good quality iron supplements will also contain vitamin C to help improve absorption.

If you would like to have your iron tested and assess any other areas of your 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.

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

Or Sign up for my Freebie - 5 Tips To Ease Anxiety. 

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.