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.

PCOS and Fertility

While being diagnosed with polycystic ovary syndrome (PCOS) MAY impact your fertility - the underlying hormonal imbalances are mostly manageable. While PCOS is ASSOCIATED with infertility - that doesn’t mean it will be your experience, especially if you work on improving the underlying hormonal imbalances.

I recently attended a seminar where the Professor who is involved in PCOS research described the possible issues with fertiity as a ‘road block’ or the process getting stuck at one point in the chain of events. Meaning your body is capable of fertility, it may just need a bit of help to get there!

While medications such as Metformin and Hormonal birth control may help manage symptoms and synthetically alter hormone levels - they are not resolving the issue - just masking it. This is why working with a qualified Naturopath can help you balance your hormones naturally and in a more lasting way - by resolving the root causes and therefore improving symptoms for the long term.

Balancing your hormones through natural methods such as specific quality supplements, dietary and lifestyle changes can improve symptoms, promote monthly ovulation and enhance fertility. Working on resolving these hormonal imbalances before you conceive is important, as they can impact the health of your child along with increasing the risk of pregnancy and birth complications.

The main driver of PCOS is insulin resistance which in many cases is a direct result of dietary and lifestyle factors such as food choices, stress, sedentary lifestyle and exposure to endocrine disrupting chemicals found in plastics, pesticides and fragrances. Therefore you have a huge impact on improving insulin resistance by working on these daily habits and exposures. You can read more here on food choices and improving insulin resistance.

Insulin resistance also contributes to the increased androgen/testosterone level seen in PCOS women (and subsequent hair growth), as well as increasing your risk of diabetes, obesity, cardiovascular disease, pregnancy complications (gestational diabetes, preeclampsia, preterm birth) and impaired fetal development. Your child would also have a higher risk of developing diabetes and obesity during their lifetime.

This is why preconception care for any couple for at least 3-6 months is a great idea! The healthier the egg and sperm at conception the healthier your child - not just at birth but also throughout their lifetime!

As you can see we have a huge impact on the balance of our hormones and there’s much we can do to restore balance, enhance fertility and optimise the health of future generations.

If you are concerned about fertility in regards to PCOS or other hormonal imbalances, 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.

Hormones and Weight

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

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

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

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

THYROID FUNCTION

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

INSULIN RESISTANCE

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

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

CORTISOL

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

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

SEX HORMONES

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

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

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

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

Here’s my top 5 tips -

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

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

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

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

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

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

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

PCOS Diet Guidelines

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

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

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

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

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

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

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

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

Here’s some examples -

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

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

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

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

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

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

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

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

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

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

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

Below are some low sugar meal and snack ideas:

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

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

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

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

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

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

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

• Handful tamari almonds or nuts/seeds.

• Olives and cheese

• Apple slices with tahini or nut butter.

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

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

• Berries with unsweetened full fat dairy or coconut yoghurt.

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

Other lifestyle factors that can improve insulin include

• reducing/managing stress and cortisol,

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

• movement or exercise, and

• avoiding sugary alcoholic drinks.

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

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

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How Turmeric Can Help Endometriosis and Painful Periods

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

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

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

• increased inflammation and oxidation

• digestive and/or bacteria imbalances

• altered immune response and possible auto-immune activity

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

• dietary and lifestyle influences

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

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

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

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

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

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

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

RESEARCH

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

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

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

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

Fibre And Hormones

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

The Tests Your GP Won't Run - And Why You Need Them!

Have you had tests done with your GP and been told everything's fine - even though you don't feel fine?  This is a really common and frustrating experience for many women!  There are other tests and interpretations which your GP will likely not run, and these can give you the answers you're looking for!

Due to Medicare restrictions and differences in training, your regular blood tests may not be very thorough, and as long as they're within the 'range' you'll likely be told there's nothing wrong - even if your symptoms say otherwise!  

Qualified Naturopath's and Nutritionists can assess your blood results differently and look for optimal levels - not just anywhere in the 'range'.  We also use other functional testing which can give you a better indicator of your nervous system and stress, hormones including thyroid, estrogen and progesterone, and also your digestive function.  These areas have a huge impact on your energy, mood, menstrual cycle, fertility and ability to regulate weight.  Certain tests can help us to see where there are imbalances in your body which can make treatment more specific to your needs.

Some of these tests include other blood tests, such as testing your three thyroid hormones, not just TSH.  Also assessing you have optimal iron levels and iron stores, vitamin D and B12 - which are commonly low in clients.  Saliva testing is used to assess other hormones such as cortisol, estrogens and progesterone, while a stool sample can provide a wealth of information regarding your digestive and immune function - including bacterial imbalances (dysbiosis), how well you're digesting food and levels of inflammation or gut permeability (leaky gut) - which is typically involved in auto-immune conditions, allergies and skin issues.

Higher levels of estrogen are associated with a higher risk of certain disease and cancer including breast cancer - so knowing where your levels are at now and working on re-balancing them can not only help with current symptoms, such as painful or heavy periods, but also help prevent disease in the future.  This is also true of low Vitamin D, high homocysteine, high blood pressure, high blood sugar and their increased risk of disease - but which there's lots you can do to restore your levels to promote good health and prevent disease! 

Unfortunately Naturopath testing isn't covered by Medicare, but we can assess any recent tests you've already had done with GPs and specialists, which can limit further testing costs.  Tests range from around $20 for some blood tests to $100-$400+ for more in depth functional testing. 

As a holistic healthcare practitioner I look at certain tests but also the symptoms you're experiencing - and work with you to figure out which underlying factors are contributing to your symptoms.  Rather than just trying to eliminate a symptom, we look at the underlying imbalances that are contributing to your health concerns - there's usually more than one and rarely one solution that will suit everyone! 

If you'd like to find out more about testing or work on getting to the bottom of your 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.

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.

Constipation Causes And Treatment

Do you struggle with constipation?

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

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

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

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

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

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

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

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

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

If you'd like to improve your digestive health I'd love to help you.  

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

How To Be A Healthy Vegan

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The Power Of Tracking Your Cycle

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

Tracking your cycle is a great place to start!

The insights you will gain include

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

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

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

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

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

Some period tracking apps to check out include

• Period Tracker Lite
• Clue
• Kindara

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

More on the Pill - 

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

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

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

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

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

The Dangers Of A Low-Fat Diet

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Trouble Losing Weight?

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

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

UNDER-ACTIVE THYROID

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

HIGH CORTISOL

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

PROGESTERONE AND ESTROGEN IMBALANCE

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

NOT ENOUGH CALORIES OR AN IMBALANCED DIET

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

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

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

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

POOR GUT HEALTH, LIVER TOXICITY AND INFLAMMATION

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

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

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

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

PCOS Treatment

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

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

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

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

• Inositol may help reduce elevated testosterone and acne.

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

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

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

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

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

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

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

If you would like more personalised support in restoring hormone balance I'd love to help you.

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