Are Your Hormones Causing Anxiety?

Anxiety can be such a tough experience and while there are commonly multiple factors that may be involved, your hormones can have a huge influence on anxiety levels!

Low progesterone (in relation to estrogen levels) is a really common hormone imbalance and the main one I see that contributes to anxiety - especially if you have developed anxiety later in life or it seems to be getting worse for reasons that you can’t understand. This imbalance can develop at any time but during perimenopause - usually experienced in women during their 30’s and 40’s - it is especially common.

Hormone imbalances can develop over time especially from ongoing stress, use of contraceptive medication such as the Pill, post pregnancy, and continued exposure and accumulation of hormone disrupting chemicals such as BPA.

Progesterone is one of your most vital hormones - not just for holding pregnancy to term - but for our mood and level of calm!

Progesterone acts as an

• anti-anxiety

• anti-depressant

• diuretic to reduce fluid retention

• supports fat metabolism

• balances estrogen levels to protect against hormonal disease and cancer

• improves libido

• supports thyroid function and

• supports sleep

Is it any wonder we feel terrible when our progesterone levels are low?!

Use of the Pill is most worrying for womens health as it works by preventing you from ovulating. The ONLY way we can make Progesterone is each month when we OVULATE!

The Pill prevents us from making our monthly dose of feel good progesterone - you can see how this will have detrimental effects on how good you feel over time! The synthetic hormones in the Pill are NOT the same as your natural hormones, and the Pill also depletes B vitamins which are essential for energy, metabolism, skin and hormone balance.

While the pill can help with symptoms and is convenient it’s also ideal to look at other contraceptive options or how you can regulate your hormones naturally - the pill ‘regulates’ your hormones by shutting them down! So while this may help in the short term it’s not ideal for your long term health and truly restoring hormone balance.

If you have irregular periods or anovulatory cycles and are not ovulating each month you will also be missing out on progesterone - so working with a practitioner to regulate your cycles is a great idea.

After menopause you can still experience hormonal imbalance and it is even more important to work on stress management and adrenal health, as your adrenals take over the job of producing your sex hormones once your ovaries have retired. High stress can worsen menopausal symptoms by placing extra pressure on your adrenal glands - and they can only do so much! If they are busy producing cortisol during ongoing stress, they will have less reserves to be producing your other sex hormones.

If you are not taking contraceptive medication you can test your hormones - ideally on day 21 or about a week after ovulation - this is when your progesterone is at its highest. Working with a qualified Naturopath can help you test and restore hormone balance and improve the underlying reasons that may be contributing to your anxiety.

You might also find this article or ebook helpful.

Join me on Facebook for more tips on food, health and hormones!

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

Bloating Natural Remedies

Many women with Endometriosis and PCOS also suffer with significant bloating. A number of underlying factors may be contributing including dysbiosis (an imbalance in your microbiome or gut bacteria), insufficient stomach acid or enzymes to break down food properly, food intolerances, lifestyle habits and hormone imbalances.

Here’s my top tips to reduce bloating with natural remedies -

BACTERIA

Try a good quality multi-strain probiotic of at least 30billion. This supports gut bacteria balance which becomes imbalanced over time from antibiotics, the Pill, chlorine in tap water, stress, alcohol and sugars. This imbalance in gut bacteria can be a major cause of digestive symptoms such as bloating. You can also include fermented vegetables such as sauerkraut in your diet - start with 1-2 forkfuls with one meal per day. This is a great way to support your gut health and bacteria balance in the long term.

If probiotics or fermented foods make your symptoms worse you may have a more significant imbalance, bacteria overgrowth or histamine intolerance which needs correcting first. Working with a qualified Naturopath can help with specific testing and treatment to restore gut health and reduce bloating.

EAT SLOWLY AND SIMPLY

Many of us are eating on the run or while feeling stressed. When your body is feeling stressed your digestion is literally shut down as it’s not seen as vital for you to run from or fight the perceived stress. Being mindful and breathing slowly and consciously while eating can help to reduce this stress response and support optimal digestion. If we are not digesting food well this can lead to bloating further along our digestive tract. You can also include bitter foods such as rocket, mustard greens, lemon juice and unpasteurised apple cider vinegar to help stimulate digestive function - include in salads or dressings.

Eating simple meals and cooked foods can be easier to digest if you have impaired digestive function. Keep it simple by focusing on a variety of colourful vegetables with a palm size portion of protein and 1-2 tablespoons of good fats - take notice of how different foods make you feel and which ones may be contributing to bloating.

Gluten and dairy are two major food intolerances that can also contribute to bloating. Trialling 2-4 weeks without a suspected food intolerance and then reintroducing can be a simple way to see how your body reacts to certain foods. Food intolerance symptoms can take 1-3 days to appear, so reintroducing one thing at a time over a few days can help you determine which foods you feel best on.

ADD ANTI-INFLAMMATORIES AND FIBRE

Many herbs have anti-inflammatory and calming effects and can be helpful in reducing bloating. These include ginger, turmeric, peppermint, cinnamon and chamomile - use them in cooking, smoothies or drink as tea.

Including certain fibres and prebiotics which help to feed your gut bacteria can also help reduce bloating. Slippery elm powder, chia/flax/hemp seeds, asparagus, artichoke, onions, leeks and garlic (if tolerated) along with adequate water intake can support optimal gut function and minimise bloating.

These natural remedies reduce bloating in the majority of women, however if you find they make little difference to your symptoms it’s best to work with a practitioner to determine what other factors may be contributing to your symptoms.

Please share this with other women you know who could benefit from this information!

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

Endometriosis Diet and Foods To Avoid

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

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

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

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

GLUTEN

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

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

DAIRY

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

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

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

SOY

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

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

SUGAR

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

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

VEGETABLE OILS

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

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

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

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

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

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

Hormones and Weight

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

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

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

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

THYROID FUNCTION

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

INSULIN RESISTANCE

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

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

CORTISOL

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

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

SEX HORMONES

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

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

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

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

Here’s my top 5 tips -

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

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

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

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

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

If you need help assessing your hormones and restoring hormone balance I’d love to help you.

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

PCOS Diet Guidelines

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

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

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

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

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

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

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

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

Here’s some examples -

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

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

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

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

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

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

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

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

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

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

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

Below are some low sugar meal and snack ideas:

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

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

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

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

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

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

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

• Handful tamari almonds or nuts/seeds.

• Olives and cheese

• Apple slices with tahini or nut butter.

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

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

• Berries with unsweetened full fat dairy or coconut yoghurt.

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

Other lifestyle factors that can improve insulin include

• reducing/managing stress and cortisol,

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

• movement or exercise, and

• avoiding sugary alcoholic drinks.

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

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

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

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.

Is Your Thyroid Really 'Fine'?

Do you suspect you have a thyroid issue but have been told your test result is fine?

I see this happen regularly and this week had another client who had experienced the same thing.  Once we tested her thyroid more thoroughly her levels indicated an under-active thyroid and also the presence of thyroid antibodies which indicate auto-immune activity.  If these levels are high enough a GP would diagnose you with Hashimoto's - the auto-immune version of hypothyroidism or under-active thyroid.  This condition is quite common in women, especially if you have a family history of thyroid issues. 

This client had a number of chronic health issues that she'd been struggling with for years, which could all be linked to a suspected under-active thyroid.  These symptoms included constipation, anxiety and fatigue.  Other common symptoms that may indicate thyroid issues include weight gain or trouble regulating weight, brain fog, low mood, feeling cold all the time, low libido and hair loss.

A qualified Naturopath will assess all three thyroid hormones - TSH, T4 and active T3 - which are all needed to properly assess thyroid function.  We also look for 'ideal levels', not just that the result is 'within range'.  Other tests include thyroid antibodies to rule out auto-immune activity, reverse T3 and urinary Iodine.  Many women I see are also low in iron which is also essential for thyroid and immune function. 

Many women have sub-optimal thyroid function - meaning it's less than ideal, but goes undiagnosed as the test levels are still within range - it's not bad enough yet for a 'diagnosis'.  However this is the best time to start supporting your thyroid and body, and working on improving it's function, instead of waiting for things to get worse!  This is where a qualified Naturopath or Nutritionist can help you restore optimal thyroid health before you get to the stage where you may need replacement thyroid hormone medication for the rest of your life.  It's much easier to treat imbalances as soon as possible and prevent disease, rather than waiting for things to become more advanced or chronic.

Quality thyroid supplements can help improve your thyroid function and reduce symptoms.  These usually include herbs such as Withania and nutrients including iodine, selenium, zinc and tyrosine.  Stress and adrenal support, with herbs such as Rhodiola and Rehmannia are also great, as stress and cortisol impair thyroid and immune function.  

It is best to work with a qualified practitioner if you have antibodies or auto-immune thyroid issues so that these levels can be monitored and the correct dosages are prescribed for your needs.  For example, iodine is critical for thyroid function but too much iodine can worsen auto-immune thyroid issues, especially if you have low selenium.  It's all about finding the right balance for you.

Other things you can do to support your thyroid, especially if it is auto-immune based include

• Going gluten free or avoiding a high wheat intake. Gluten can aggravate digestive and immune based issues, and you can be reactive to gluten even if you are not Coeliac.

• Avoid halogens which interfere with iodine and thyroid function. These include bromine found in regular breads, flouride and chlorine found in tap water. Chlorine also disrupts gut bacteria and therefore our digestive and immune function. Use a tap filter that removes these chemicals.

• Work on stress management and include gentle exercise to help reduce cortisol and stress.

• Include seaweeds, seafood and pumpkin seeds for iodine and zinc, and a few brazil nuts for selenium. (Soaked or activated nuts and seeds are easier to digest).

• Avoid eating an excessive amount of raw or uncooked cruciferous vegetables (broccoli, cauliflower, cabbage, kale) due to goitrogens - which may impair thyroid function. Cooked cruciferous vegetables are great and have many disease fighting phytonutrients.

• Limit or avoid soy - a small amount of fermented, organic soy is ok such as tempeh and miso.

• Avoid other chemicals in plastics, fragrances and skin care as much as possible, as these impact hormone levels and our immune system, as well as contributing to disease and cancer risk. Use glass, ceramic, stainless steel and non-toxic skin/body/cleaning products.

If you feel something is not right, even though you've been told your test results are fine, please seek another opinion from a qualified Naturopath or Nutritionist who can assess your health and test results in a holistic and comprehensive way - and help you to improve any imbalances and symptoms before they become bigger health issues.  If you'd like a second opinion or advice from a preventative health care perspective, 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.

Three Simple Effective Tactics To Reduce Stress!

While stress is helpful in small amounts many of us are living in a constantly stressed out state!  This nervous system overdrive can cause a huge array of health issues and contribute to hormonal imbalances, fatigue, weight issues, digestive issues, anxiety and depression.  These three tactics can be practiced in your daily life and are amazing at helping to reduce stress, anxiety and overwhelm.

DEEP SLOW BREATHING

The simple act of breathing has a huge impact on our stress response and level of calmness.  When we are stressed or anxious we are more likely to take shallow breaths or even hold our breath for periods of time.  Our breath is connected to our nervous system and by modifying your breathing you can modify your stress response.  

By taking deeper slower breaths into your lungs and belly, and slowly exhaling you can immediately reduce your feelings of stress.  Close your eyes and count to four as you breath in and four as you breath out - do this for a minute and take notice of the calming effects!  Placing one hand on your chest and one on your belly - feel your hands rise as you breath into your lungs and belly.

The gentle slow movement of your breath causes your diaphragm to contract and release slowly - and this signals to your body that it is safe and can relax.  This in turn reduces the physical and emotional symptoms of stress which are triggered by the stress hormone cortisol, such as increased heart rate, muscle tension and a blank or frantic mind.

This type of breathing has been shown to reduce cortisol levels as well as improve focus and attention.  Slow deep breathing maximises blood oxygen which travels to all your body cells and allows them to function optimally.  

Practicing this simple and free technique for just a few minutes per day can have huge improvements on your experience of stress and overwhelm.  You can also practice anytime of day when you become aware of stressful feelings.

MINDFULNESS

Mindfulness can also be practiced anywhere and involves bringing your senses to the present moment - what can you hear, taste, smell, feel or see?

Many times when we are stressed or anxious our minds are worrying about things in the future and often imagine the worst!  Many of these things we worry about never happen or aren't as bad as we imagined them - so we are causing ourselves a lot of unnecessary stress by letting our minds wander uncontrollably!  

A lot of times we can also be on auto-pilot, just going through the day without being fully present or totally aware of our surroundings - this can cause us to just let our lives pass by without fully experiencing them!  As it's all these small moments that make up our lives!  We can also gain so much more from our days if we practice being more present with people and our surroundings. 

Mindfulness can be practiced while carrying out any of your daily activities such as while commuting, walking, showering, cleaning, talking with others and eating.  Set a reminder to check in on your thoughts during the day - don't beat yourself up if they are far away in the future or past, just bring your attention back to the present.  The more you become aware of your thoughts and bring them back to the present, the easier and more automatic this will become.  Notice how focusing on the present can reduce your stress and anxieties about the future and help you to feel calmer in the moment.

MUSIC

Relaxing music is another great tool to help reduce stress - music has been shown to reduce cortisol and promote relaxation.   Listening to music while commuting or at home can be a simple way to help soothe your nervous system, and can be especially helpful at night to help promote sleep.  

There's also some great guided meditations that use calming music - these can be used to help with stress, anxiety, fears and worries.

One of my favourite practices is yoga as it can involve all three of these techniques - along with the stress reducing and mood enhancing effects of moving your body.  I'd love to hear how you practice these techniques, or other ways you manage or reduce stress in your life?

Like any new habit these practices can take some time and commitment until they become more automatic - it can be helpful to set reminders in your phone and schedule them into your calender until then!

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.

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.

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.