What are polyphenols and how are they important to health

Polyphenols and their Importance to Health

Polyphenols are a diverse group of naturally occurring compounds found in many plant-based foods, such as fruits, vegetables, tea, and wine. They are responsible for the colors, flavors, and aromas of many foods and are also known to have numerous health benefits.

Polyphenols are classified based on the number and arrangement of their phenolic rings, with the most common types including flavonoids, phenolic acids, stilbenes, and lignans. The health benefits of polyphenols are largely attributed to their potent antioxidant and anti-inflammatory properties, which help protect cells from damage caused by free radicals and oxidative stress.

Reduced Inflammation

Inflammation is a natural response to injury or infection, but chronic inflammation is associated with a range of health issues, including heart disease, cancer, and neurodegenerative disorders. Polyphenols have been shown to have anti-inflammatory effects, helping to reduce inflammation in the body and protect against these chronic diseases.

Improved Cardiovascular Health

Polyphenols can also benefit heart health by improving endothelial function, reducing blood pressure, and lowering LDL (bad) cholesterol levels. Studies have shown that the consumption of polyphenol-rich foods, such as berries, cocoa, and green tea, can lower the risk of heart disease.

Reduced Risk of Chronic Diseases

Polyphenols have been linked to a lower risk of chronic diseases such as cancer, diabetes, and neurodegenerative disorders. Polyphenols found in green tea, for example, have been shown to have anti-cancer properties, while those found in cocoa can improve insulin sensitivity and reduce the risk of type 2 diabetes. Additionally, polyphenols found in blueberries and strawberries have been shown to improve cognitive function and reduce the risk of age-related neurodegenerative disorders.

Sources of Polyphenols

Polyphenols are abundant in plant-based foods and are found in varying amounts in many fruits, vegetables, nuts, whole grains, and beverages such as tea, coffee, and wine. Foods that are particularly rich in polyphenols include:

• Berries, such as blueberries, strawberries, and raspberries

• Dark chocolate and cocoa

• Green tea and black tea

• Red wine

• Olive oil

• Whole grains

• Nuts and seeds

• Vegetables, such as artichokes, spinach, and broccoli

Conclusion 

Polyphenols are important compounds with many potential health benefits. While more research is needed to fully understand their effects on human health, it is clear that consuming a diet rich in polyphenol-containing foods can have positive impacts on cardiovascular health, inflammation, and chronic disease risk. By incorporating a variety of polyphenol-rich foods into your diet, you can reap the many benefits that these compounds have to offer

The importance of good fats in the diet!

When we talk about fats, it's usually with a negative connotation. However, not all fats are created equal. Some fats are essential for our health and can actually have a positive impact on our well-being.

Here are some examples of good fats that you should consider adding to your diet:

1. Avocado - This fruit is rich in monounsaturated fats, which can help to lower bad cholesterol levels and reduce the risk of heart disease. It's also a good source of fiber, vitamins, and minerals.

2. Nuts and seeds - Almonds, walnuts, flax seeds, chia seeds, and hemp seeds are all great sources of healthy fats, as well as protein and fiber. They're also packed with vitamins and minerals that are essential for good health.

3. Fatty fish - Salmon, mackerel, and sardines are all high in omega-3 fatty acids, which have been shown to improve heart health and brain function. They're also a good source of protein and other essential nutrients.

4. Olive oil - This oil is a great source of monounsaturated fats and antioxidants, which can help to reduce inflammation and lower the risk of chronic diseases like heart disease and cancer.

5. Coconut oil - While it's high in saturated fat, coconut oil has been shown to have some health benefits, including improving heart health and reducing inflammation.

It's important to remember that even good fats should be consumed in moderation. Too much of any type of fat can lead to weight gain and other health problems. Aim to include a variety of healthy fats in your diet, and don't be afraid to experiment with different types of foods to find the ones that work best for you.

The importance of carbohydrates in the diet

Carbohydrates are one of the three macronutrients that provide energy to the body. They are found in a variety of foods such as grains, fruits, vegetables, and dairy products. Carbohydrates are essential for optimal health and well-being, and they play an important role in providing energy to the body, regulating blood sugar levels, and supporting brain function.

One of the primary functions of carbohydrates is to provide energy to the body. When consumed, carbohydrates are broken down into glucose, which is then used by the body as a source of fuel. Glucose is the primary fuel for the brain and the central nervous system, so consuming enough carbohydrates is important for optimal brain function.

Carbohydrates also play a crucial role in regulating blood sugar levels. When we consume carbohydrates, they are broken down into glucose and released into the bloodstream. This triggers the release of insulin, which helps to transport glucose into cells for energy. Insulin also helps to regulate blood sugar levels and prevent high blood sugar, which can lead to a range of health issues.

Furthermore, carbohydrates are an important source of fiber, which is essential for digestive health. Fiber helps to promote regular bowel movements and can also lower cholesterol levels, reduce the risk of heart disease, and promote feelings of fullness.

Despite their many benefits, it is important to choose the right types of carbohydrates. Complex carbohydrates, such as those found in whole grains, fruits, and vegetables, are the best choice, as they are rich in fiber, vitamins, and minerals. Simple carbohydrates, such as those found in sugary drinks and snacks, can lead to a quick energy boost but can cause blood sugar levels to spike and then crash, leading to feelings of fatigue and hunger.

In conclusion, carbohydrates are an important part of a healthy diet, providing the body with energy, regulating blood sugar levels, and supporting optimal brain function. By choosing the right types of carbohydrates, such as complex carbohydrates, individuals can reap the many health benefits that come with this essential nutrient.

The importance of protein in the diet

Protein is an essential nutrient that plays many important roles in the body, and consuming enough protein is crucial for good health. Here are some key reasons why protein is important in the diet:
        1       Builds and repairs tissues: Protein is the building block of many of the body's tissues, including muscles, bones, and skin. Consuming enough protein is necessary for the body to repair and build these tissues, which is particularly important for athletes and people who engage in regular exercise.
        2       Supports immune function: Protein plays a critical role in the immune system, as it is needed to produce antibodies that fight infection and illness.
        3       Aids in weight management: Protein can help keep you feeling full and satisfied, which can help reduce the amount of food you eat overall. This can be particularly helpful for people trying to lose weight.
        4       Helps regulate blood sugar: Protein can help regulate blood sugar levels by slowing the absorption of glucose in the bloodstream. This can be beneficial for people with diabetes or those at risk of developing the condition.
        5       Provides important nutrients: Many protein-rich foods, such as meat, fish, eggs, and dairy products, are also good sources of important nutrients like iron, vitamin B12, and calcium.
The amount of protein a person needs in their diet can vary based on factors like age, gender, and activity level. However, a general guideline is to aim for around 0.8 grams of protein per kilogram of body weight per day. Good sources of protein include meat, poultry, fish, eggs, dairy products, beans, legumes, and nuts.

In conclusion, protein is an essential nutrient that plays many important roles in the body. Ensuring that you consume enough protein in your diet can help support overall health and well-being.

Weight gain, low energy, brain fog and inflammation, The importance of balancing blood sugars and insulin.

Why is balancing your blood glucose and reducing an insulin spike so crucial to our health?

We've all experienced the profound impact our blood sugar levels have on energy and mood, and it's no fun. Like when you eat too many sweets. For a few minutes, you are flying high, happy as can be. Then comes the equally intense crash, leaving you exhausted, cranky, and craving another sweet treat.

But beyond being an energy-draining annoyance, imbalanced blood sugar can seriously impair your ability to meet the demands of daily life, and—if chronically elevated—wreak havoc on your long-term health.

So what can you experience if you have imbalanced blood sugars and how can this lead to long term health issues? Imbalance of blood sugars can lead to weight gain, headaches or brain fog, low energy, bad sleep, acne, wrinkles and in serious cases diabetes or insulin resistance, infertility and chronic illness.

Ways to help maintain healthy blood sugar levels naturally.

Consume proteins and fats with each meal.

Have a savory breakfast not sweet.

When you have a meal, first eat the vegetables (Fiber) then protein, fats and then carbs, this will dramatically reduce a blood glucose or insulin spike post meal.

If you eat sweets or chocolate, eat them after a meal not on a empty stomach.

Go for a 10 min walk after larger meals.

Get sufficient sleep of at least 8 hours.

Had a blood test and have low iron or anemic? Now what to do?

Why iron is so important for your health and low iron needs to be addressed.

Have you been to the gp and had your iron levels tested and your iron is on the lower side or low? Why is iron essential to our health and what is the best way to increase your iron stores.

First of all, if you have been to the doctor and been told that your iron is low and to take a supplement in particular ferrograd c. This is not the best supplement to take and I will explain why. But first, let me explain why iron is so important to your health.

Low iron has been linked to headaches, fatigue, heavy periods, sleep disturbance including that wired but tired feeling, thinning of hair, pale complexion, anxiety, and depression.

Iron is a tricky little mineral in terms of supplementation, first of all, high amounts of iron in a supplement is actually poorly absorbed, smaller doses of iron is better. The form of iron is really important, I recommend iron bis-glycinate. This form is the most bioavailable form which means for the body it’s absorbed easily.

• You should alternate your days of taking the iron supplement, one day take the supplement the next day don’t. Studies show that this way is ideal for iron absorption.

• You should not take iron near caffeine including coffee and green tea as this inhibits iron absorption by 98%, take your iron at night if you drink caffeine.

• Do not take iron if you have a viral or bacterial infection as these microbes will feed off the iron.

• When you consume iron in your diet there are two forms. Heme iron is in meat sources for example, lamb and beef. There is also non-heme iron which is in vegetables, seeds, legumes, and whole grains.

• Non-heme iron is found in plant bases foods which do, require vitamin c for optimal absorption, for example, add lemon juice to a salad to increase iron absorption.

• Take within 30 mins of working out.

• With a meat based meal

The pill does not regulate or fix your hormones

The pill is contraception and is not a solution for imbalanced hormones.

Have you been to the doctor and explained you have one or more of the following symptoms. Irregular periods, heavy painful periods, acne, absent periods, heavy periods or had a diagnosis of PCOS or endometriosis?

Have you been then put on the pill to regulate your hormones and period? Going on the pill masks your symptoms and does not treat the root cause!! The pill is for contraception not to balance your hormones. It also doesn’t regulate your period if you have PCOS.

When you have a bleed it’s a withdrawal bleed with the sugar pill not a period. Have you come off the pill and your skin has gone wild and broken out of periods are irregular. This is due to the surge of hormones coming off the pill especially androgens! I offer health support with coming off the pill so you don’t need to suffer from acne or irregular painful periods

Nutritionist Post - My top tips for healthy skin!

Hands up for healthy glowy skin. It what we all want, skin health is a sign of internal health.

Before studying nutrition I worked as a skin clinician for over ten years. So the time has come to pull together my nutrition and skin knowledge for a post that contains tips for your heathiest skin yet.

Topical tips

• Cleanse your skin morning and night don’t skip, yes I know its basic but so important. This will remove dead skin, oil, sweat and will allow ingredients from your skin care to absorb and work effectively.

• If you suffer from acne stay away from vitamin C and swap out for a vitamin B serum.

• Wear sunscreen, yes basic but this will prevent premature aging. Always reapply every two - three hours that is key.

• Include a encapsulated topical retinol at night, this is another well researched and clinically proven for anti aging, rebalancing and skin rejuvenating.

• If you suffer from melasma or any type of pigmentation, use a pigment inhibitor morning and night such as ASPECT complete pigment serum.

• To reduce melasma focus on hormone rebalancing and estrogen detoxification, reduce sun exposure, reduce heat for example hot showers, saunas, hot yoga, be careful using a hair dryer. Of course sun screen is essential.

• For acne include salicylic acid, lactic acid, retinol and niacinamide.

Internal skin support.

• Include oily fish 3 times a week, this fish is rich in omega 3 essential fatty acid which has a anti inflammatory affect on the skin which is great for acne, redness, rosacea, dermatitis and also hydrates the skin within.

• Drink 2 liters of water, this is so important for dry skin.

• Suffer from acne, take a supplement to support estrogen detoxication and reduce high androgens (testosterone associated with acne) this includes DIM and broccoli sprouts. Another amazing supplement for acne is zinc, you want to dose around 30-50mg however get guidance from a nutritionist as this is a therapeutic high dose.

• Magnesium to support a healthy nervous system, when we are stressed this can trigger acne breakouts, eczema or dermatitis. Magnesium is my go to calming mineral that we require and don’t get enough in our diet.

• Reduce sugar, sugar can actually breakdown collagen in our skin this process is called glycation.

• Reduce processed foods, these types of food can be inflammatory on the skin, leaving it dull, dry, oily and ratty.

• Reduce alcohol and excessive caffeine intake, both of these will dehydrated the skin and leave it looking dull. Swap coffee out for green tea this contains antioxidants and supports collagen production.

• Eat a diet full of color, think berries, raspberries, blueberries, cherries, tomatoes, beetroot, sweet potatoes, avocado, eggplant, spinach and lemons.

Nutritionist post- How to support your health with the silly season!

How you feeling with the silly season so far?

Christmas is the season for connection! After a challenging year, the Christmas holidays can't come quickly enough.

However with the increased alcohol, tasty food and less sleep we can surly feel it. Tired and depleted. So what can we do to support our health and reduce the affects of the silly season.

1. Ensure consumption of 2 litres of water. Adequate water will increase energy levels, support detoxification, heathy metabolism and skin health.

2. Try a multi vitamin to top up your nutrients levels, I love metagenics practitioner supplements.

3. Limit your coffee to once a day and not on an empty stomach.

4. Support detoxification of alcohol by increasing water, supplement with NAC and increase foods that support this. These include asparagus, broccoli, leafy greens, green tea and dandelion tea.

5. Don’t skip meals and aim for a complete breakfast which includes fats, protien and carbs.

6. Sufficient sleep is also necessary to support a healthy nervous system and to detox you glymphatic system.

7. The nutrients I increase at this time include magnesium, vitamin bs and zinc.

Nutritionist post- My Hormone Journey

My personal health journey.

My skin and my periods were terrible which led me to own health journey. This is what really inspired me to work in women’s health and in particular reproductive conditions and hormone imbalances.

I guess it started with my skin, I had terrible acne that made feel very self conscious. I always had to wear makeup even if i swam at the beach or stayed with a partner. This led me going to the doctors and put on the pill or antibiotics and when both of those options didn’t work I went on roaccutane.

Medication has it place if you have tried all other options in terms of controlling grade 4 acne. Roaccutane was very effective for treating my acne and with the right dermatologist, scarring was prevented and my skin cleared up. However these medications did not get to the root cause of my hormonal imbalance. Two years off the medication the breakouts started to come back. I then started to look at my diet and my hormones . At this time I begun my nutrition degree.

I eliminated inflammatory foods, supported hormone detoxification, gut health and supplement at a therapeutic dose and my skin cleared up over a couple of months.

In addition to my acne my periods were not great. I have had periods that were incredibly heavy and painful. At times it left me crying on the floor in pain, or with really sore tender breasts, migraines and bloating . On time my partner had to drive me to the doctors and the male doctor told me this can be NORMAL with your period.

This was not normal even though I do not have a diagnosis of endometriosis or PCOS I knew my hormones were imbalanced and such pain with my period was NOT normal.

With years of knowledge while I studied my degree and my own personal experience of hormonal imbalanced. I know that diet and lifestyle factors are core to a healthy menstrual cycle that includes ovulation and menstruation.

I make this platform really about you and not all about me. But I understand the frustrations of PMS, heavy painful periods, low mood, relentless acne, fertility issues and being dismissed at the doctors or being put on medication to mask my symptoms.

If you want help with your hormones and over the monthly battle contact me for a consultation.

1st consult is 20% off

Nutritionist post - Have you been diagnosed with PCOS?

Have you been diagnosed with PCOS but unsure what to do next. The most common outcome is that the doctor has recommended to go on the pill. Which basically masks your symptoms and does not treat or improve your concerns or symptoms.

What is PCOS? PCOS is best defined as androgen excess (high male hormones) when all other causes of androgen excess have been ruled out.

Polycystic ovary syndrome (PCOS) is a common infertility disorder affecting a significant proportion of the global population. It is the main cause of anovulatory infertility in women.

As the name indicates, the disease involves ovaries with many cysts. It is caused by a hormonal imbalance, which is further indicated by an irregular menstrual cycle, many cysts in the ovaries, amenorrhea, and hirsutism in adult females.

Symptoms of PCOS may include - an individual can have one or a number of these symptoms.

Excess hair either on face, chest, back and butt, Amenorrhea or absent periods, persistent acne, thinning hair, difficulty loosing weight especially around the stomach area.

Blood tests can show high insulin and androgens.

What can drive PCOS?

Genes

Polycystic ovary syndrome has been proven to be a familial ( genetic) condition. Although the role of genetic factors in PCOS is strongly supported, the genes that are involved in the etiology of the syndrome have not been fully investigated until recently.

Chronic inflammation

Chronic inflammation has shown to increase testosterone secretion which can lead to PCOS, working on reducing inflammation through diet, exercise and lifestyle factors is imperative. Healthy weight is also important to reduce inflammation.

The oral contraceptive pill

Coming off the oral contraceptive pill can lead to an increase in androgens, its very common to have a surge in breakouts and acne during this stage. It can take 6 months for hormones to regulate or normalized. I would suggest a hormone detoxification if you have been on the pill for years, as synthetic hormones need to be supported to be removed and excreted from the body.

Insulin Resistance

Insulin resistance and impaired glucose tolerance are present in a large percentage (ranging from 44-70%) of women with PCOS. Insulin resistance is a key contributor to metabolic disturbance and is a driver in the pathogenesis of PCOS. Addressing insulin resistance is key to treating PCOS, high insulin drives high androgens.

PCOS is a complex multifactorial disease that primarily causes infertility, as well as acne, thinning hair or excessive hair on face and body and weight gain. It doesn’t need to affect your quality of life.

As a nutritionist and with the most current research I can help.

Whilst nutrition may not be the full solution, studies have shown that if a patient with PCOS loses weight then their symptoms will improve. Diet and nutrition play a huge role in weight management, and therefore paying attention to what you eat and adapting it accordingly could help PCOS symptoms.

Its’s not just about weight, however, as the nutrients you consume can have a direct impact on your hormone production and therefore eating certain nutrients can help alleviate symptoms at a hormonal level. When thinking about what foods to eat with PCOS, it’s important to consider every aspect of your diet from breakfast through to dinner, to ensure you’re eating a balanced diet and keeping plenty of variety, which can make healthy eating much easier to stick to.

Through pathology testing, dietary changes, supplementation and lifestyle you can reduce your symptoms and support your fertility. As a nutritionist and with the most current research I can help you with this. Give you the tools and information to help your health.

A reminder the pill does not treat PCOS it just masks the symptoms that you currently experience.

Nutritionist post - Why does your blood test results may not be true indicator of your health. Your doctors says your bloods are fine but your symptoms say otherwise.

Have you been to the doctor because you don’t feel 100% and had blood tests. You have been told the results indicate there is nothing wrong and that you are fine?

The doctor generally responds that the results are within range and there is nothing to specify that anything else is going on but this doesn’t align with how you feel. .

Here is why this is happening.

1. Doctors will look at treatment once you levels are out of range instead of monitoring your levels and preventing further development. If you have regular routine blood tests you may see a slow decline for example in thyroid function. Which means you can intervene and improve this function without ending on medication. Also some patients with very "mild" deviations in their thyroid laboratory test results will feel just fine while others will be quite symptomatic, every patient is different in what they experience and this needs to be considered.

2. Optimal rates of thyroid, vitamin D, ferritin (Iron) and so on are very different from "normal ranges" used in lab tests. After you receive your results, make sure to ask your practitioner if your levels are optimal, not just normal. Clients can have sub optimal levels which mean they are within range however not an ideal level. You can experience symptoms and still have within range blood test result. Which means for your symptoms need to be addressed and try to figure out what is best for you.

3. Each lab varies in reference ranges and lab inaccuracies can occur. When testing hormones, cortisol, blood glucose and insulin, these need to be tested certain time of your cycle, in a fasted state or certain time of day. This can be problematic if not tested accordingly. Tests can also vary due to food, exercise or supplements. For example exercise before a blood test can skew results and lead to inadequacies.

With blood tests its recommended to get additional advice if you find yourself with symptoms and your doctor is telling you are fine. When this happens with my patients I have a further look and examine the clients symptom picture. At times the blood results can be suboptimal and need to be addressed and consider in someone’s health picture.

Book in a consultation today if you wanted more advice and to reach your health goals.

Nutritionist post! Do you experience bloating?

Feeling bloated? This is one of the most common complaints in clinic with patients. So how can we support your digestion to reduce this symptom.

• Don’t drink water or any other drinks with your meals, yes you heard that right. Water may dilute your digestive enzymes that are required when breaking down food. Wait an hour on each side of eating.

• Cook your food, huh what? I know, the act of cooking your food with the smells and aromas that are produced start the digestion process. Time to put down the urber eats.

• Consume bitter foods, broccoli, artichoke, chocolate (High cocoa content) Brussel sprouts, kale, ginger, mint, dandelion tea and coffee. These foods help to reduce bloating and increase digestive juices.

• Drink soda water, yes this can actually help with digestion and constipation.

• Sit down and eat your meal, not at the computer or watching tv or looking at your phone. Distracting yourself while eating will leading to more food consumed and the sympathetic nervous system being stimulated. You need to be in a relax state when you eat your food for proper digestion.

• Supplement with zinc, zinc is very healing for the gut and increases stomach acid.

• Increase you fiber to 30 grams a day.

• Exercise 3 times a week.

  A nutritionist can help you with bloating or any digestive concerns through further investigation of symptoms, diet and lifestyle. Contact for a consultation today.

Nutritionist post- tips for feeling burnt out

Stressed, tired, lacking motivation ? I hear so many of my clients, friends and family saying how tired they feel.

Does this sound like you? Each day, you move from task to task like a robot. You're numb. You're disconnected. Your hair is getting thinner, your waist is getting thicker, you're losing energy, and you're just not yourself anymore.

If you're feeling like this, I can tell you this right now: You're probably burned out—and if you don't take action, you're headed for a crash. Burnout is defined as the physical or mental collapse caused by overwork or stress.

So how can we support our body and health so we don’t feel burnt out?

Even if you try to eat a good diet, a stressful life—too much work, too little sleep, too many worries—will deplete your body of essential nutrients. When you are nutrient-deprived, your immune system can't work right, your brain can't function optimally, your gut can't metabolize food well, and your hormones get wonky. In addition, your extracellular matrix—that's the fluid around your cells—goes from flowing like a river to sludgy like a swamp. All of this is a prescription for burnout. Addressing your health holistically is key.

• Reduce processed foods and eat a variety of vegetables, fruits, wholegrains, good quality fats and protein. Before each meal take three deep breaths to simulate your parasympathetic nervous system (Soothing nervous system).

• Support your nervous system with nutrients, the key nutrients/herbs include vitamin Bs, magnesium, vitamin C, zinc, l theanine, , omega 3s and withania. I prescribe practitioner only products to support the nervous system and my clients notice a big difference.

• Cut back on high intensity workouts as this can increase your stress hormone cortisol. The body needs a state of healing, and the excess adrenaline and cortisol spikes with workouts such as HIIT, cardio, and marathon running may wreak havoc on the delicate balance that your body may be trying to achieve. Try restorative yoga, walking or Pilates.

• Epsom salt bath- They combine the soothing qualities of soaking in hot water with the anti-pain, anti-insomnia, and anti-anxiety powers of magnesium.

• If you feel overwhelmed journal, this is a great way to brain dump.

• Sleep - go to bed early and practice sleep hygiene. Sleeping for 7-8 hours is how our bodies detoxes, rejuvenates and heals. Deep, restorative sleep is something both our bodies and minds biologically crave—and the amazing thing is that we get to do it every single day.

• Our bodies need sunlight just as much as they need food and water. We now know that in addition to providing us with vitamin D, sunlight raises the body's levels of nitric oxide—a vital molecule that increases blood flow, optimizes the immune system, and acts as a signaling molecule for the brain. This is why cheating your body of sunlight can leave you unhealthy and unhappy, contributing to burnout.

• These days, many of us are "touch-deprived." This contributes to burnout because stimulating our touch receptors calms us, lowers our blood pressure, and reduces our levels of the stress hormone cortisol. In addition, it raises our levels of oxytocin, a hormone that helps us to bond with other people. Hug your family, partner, animal, kids or giving yourself a hug is beneficial.

A nutrition and health consult can support your health needs and requirements, book in today.

Nutritionist post -Why is your skin breaking out?

Why is you skin breaking out?? The only thing as annoying as having acne is not knowing why you have acne. It is a question many of us ask ourselves as we debate whether or not to pop the persistent pimples.

I had terrible acne when I was in my early 20s. I went on the oral contraceptive pill, antibiotics and Roaccatane. These medication didn’t get to the root cause of my acne, this isn’t to say that medication isn’t helpful for deep cystic acne. However treating acne holistically will give the best outcome.

Hormones

Hormonal acne is exactly what it sounds like — acne tied to fluctuations in your hormones. Have you noticed you break out before your period or even with ovulation.

Although it’s typically associated with hormone fluctuations during puberty, hormonal acne can affect adults of any age. It’s especially common in women. A number of factors may contribute to this, including menstruation and menopause.

Before bleeding with your period begins, both estrogen and progesterone hormones are at their lowest levels whereas testosterone is at higher level than other hormones, causing more sebum (oil) production. This produces different effects which vary from woman to woman; healthy skin for some while acne-loaded skin for others. In fact, research has found that people with acne may produce more testosterone than people without acne.

But how exactly does testosterone trigger acne? Well, it helps to know a bit about how acne develops. Testosterone stimulates the production of sebum (Oil). Overproduction of testosterone may lead to excessive sebum production, which may increase the risk of inflamed sebaceous glands.

Hormonal acne may also be caused by influxes of hormones from:

• menstruation

• polycystic ovarian syndrome

• menopause

• increased androgen levels

Stress

Cortisol is your body’s main stress hormone. When you are under stress, your adrenal glands produce cortisol. Chronic stress can manifest in a wide variety of ways – hair loss, disrupted sleep, food cravings, anxiety, etc. It can also wreak havoc on the skin, leading to breakouts. Cortisol interacts with the testosterone pathway and higher cortisol levels are associated with oilier skin. Additionally, having consistently elevated cortisol can weaken the proteins in your skin – collagen and elastin leading to premature ageing.

Gut health

Many inflammatory skin conditions have been directly linked to disruptions in gut microbes, including acne, rosacea and eczema psoriasis. While poor gut health is unlikely to be the sole cause of the development of acne, digestive issues are more common in those with acne than those without. Low stomach is more prevalent with acne breakouts, 40% of people with acne have low stomach acid.

Liver health

Just as an imbalanced gut can lead to breakouts, a buildup of toxins in the liver can also manifest as skin imperfections. The liver is our main pathways for detoxification of toxins. What you eat, drink and breath all of these toxins are process through the liver, your skin is a direct reflection of what is going on inside your body. You skin is also a detoxification pathway, when the liver is congested and unable to break down toxins, your body makes every effort to purge these toxins through other ways, such as your skin.

Diet

The exact role between diet and hormonal acne isn’t fully understood. Compelling evidence shows that high glycemic load diets may exacerbate acne. Dairy ingestion appears to be weakly associated with acne and the roles of omega-3 fatty acids, dietary fibre, antioxidants, vitamin A, zinc and iodine remain to be elucidated. But overdoing it on certain foods may lead to increased inflammation and breakouts.

You may consider limiting the following:

• sugar

• dairy products

• refined carbs, such as white bread and pasta

• red meats

Want to figure out what the root cause of your acne is and what nutrients can help reduce breakouts. Book in a consult today.

Nutritionist post - Thinning or falling out hair.

Why is your hair thinning or falling out?

Numerous problems can trigger female hair loss. Some are external, such as taking certain medications, frequently wearing hairstyles that pull the hair too tight, or even a stressful event such as surgery. In other cases, thinning hair is triggered by something going on inside the body. I discuss the health conditions and nutrient deficiencies that can cause this.

Stress

The stress hormone, cortisol, is known to affect the function and cyclic regulation of the hair follicle. Cortisol is known to affect the function and cyclic regulation of the hair follicle. During periods of stress, cortisol dysregulation can disrupt cell signaling, and oxidative stress can disrupt the normal transitions of the hair growth cycle. To improve hair health reducing stress and supporting your nervous system is key.

Under active thyroid

Thyroid conditions can cause hair loss if they are severe and go untreated. When hormone production is disrupted, specifically of thyroid hormones T3 and T4 it affects other processes in the body. This includes the development of hair at the root. Hair falls out and may not be replaced by new growth, resulting in thinning across your scalp and other areas such as your eyebrows. A sign of hypothyroidism is thinning of the eye browns at the end of the brow.

PCOS ( Polycystic ovary syndrome)

Even though some women have thicker than normal hair growth on their face or the rest of their bodies, many women with polycystic ovary syndrome have problems with thinning scalp hair, known as androgenic alopecia or more recently, female pattern hair loss. This is usually due to the high levels of androgens in women with PCOS. Just like skin, the condition of your hair is an outward sign of inside health. The cells that make up each strand of hair require a regular supply of key nutrients. Nutrient deficiency’s can cause hair thinning.

Low iron

When you don’t have enough iron, your body can’t produce the hemoglobin in your blood. Hemoglobin carries oxygen for the growth and repair of cells in your body, including the cells that stimulate hair growth. Iron deficiency can present as thinning hair.

Zinc

Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Hair loss is a common symptom of zinc deficiency. Studies show zinc supplements reduce hair loss caused by zinc deficiency.

Vitamin D

There is some evidence that having a vitamin D deficiency does cause hair loss and other hair problems. Vitamin D stimulates hair follicles to grow, and so when the body does not have enough, the hair may be affected.

Lack of protein

Protein is the building block of your muscles, skin, enzymes and hormones, and it plays an essential role in all body tissues. Not enough protein in the diet can lead to thinning hair.

So what can help if you are experiencing hair loss or thinning of hair?

Blood tests can help to establish your thyroid function and evaluate your iron and ferratin status and other nutrients deficiencies. This is with guidance from a clinical nutritionist or a GP.

Ensure that you consume a diet rich in whole foods, adequate protein and oily fish. Daily sun exposure for 30 mins will increase vitamin D levels. Go in the sun in the morning or afternoon outside peak UV exposure.

Speak to your hairdresser for products to support hair growth and information for looking about your hair. I highly recommend Judena hair in Bondi, they are very knowledgeable with supporting hair loss with products and treatments.

Tips for a healthy Christmas and New Years

Eating together has plenty of benefits compared to eating alone. The chief benefit is the social interaction, which psychologists say is important for mental health. It isn’t just good for your mental health, it is good for bonding as well. When you eat in a group, you also get to order multiple dishes and can then have a varied diet.

Tips for a healthier Christmas Christmas is the time we get together with family and friends. We eat and spend time with another and have a holiday. Eating together has plenty of benefits compared to eating alone. The chief benefit is the social interaction, which psychologists say is important for mental health. It isn’t just good for your mental health, it is good for bonding as well. When you eat in a group, you also get to order multiple dishes and can then have a varied diet.

However, for many it’s a time when healthy habits go out the window. The average Aussie ‘overindulger’ will gain an extra 1.1kg in weight over Christmas and reach for twice as many alcoholic drinks.

- Sit down and eat, yess I know. Sitting down and slowly eating your meal will stimulate your soothing (parasympathetic) nervous system. This will support your digestion, less bloating or other digestive concerns.

- Start the day with lemon water - this increases bile which improves your digestion. It also may reduce insulin levels which equals healthier blood sugar levels. Stable blood sugar means stabilised energy, sleep and weight.

- More time over the Xmas break can mean more time to exercise and be outdoors. If you have a large meal go for a 20 min walk after which stabilises blood sugar levels.

- More time out of the office and outdoors is wonderful for your health and vitamin d levels. Go for walks, games outside, the beach and increase exercise outside.

- Support your liver with dandelion tea, lemon water, green tea and plenty of water.

- Foods that support liver include broccoli and beetroot. - Nutrients or supplements that help liver function include NAC and B vitamins.

- Now in Australia and New Zealand there is a abundance of fresh fruit and vegetables. Make the most of the seasonal beautiful fruit like stone fruit, strawberries, cherries and mangos.

- Take the time for rest, for sleep. We have had a hell of a year so take this time for yourself.

Supplements -not all health products are created equal.

The difference between supplements you buy from the chemist and practitioner supplements I prescribe. It may be a good time to highlight the difference between retail products that are sold direct to the public with little professional guidance as to their quality, efficacy and ultimately suitability for specific individuals, and Practitioner-Only products that are prescribed within the context of a personal professional consultation, and chosen based on quality, purity, potency and proven needs.

Practitioner supplements are high quality supplements which means that a qualified practitioner can only prescribe them.

Practitioners or clinical nutritionists study nutraceuticals which include drug interactions, clinical papers and dosage efficacy.

Practitioner only supplements are at a therapeutic dose this means it’s higher in concentration and have been proven to exceed in clinical outcomes.

Because the dosage is higher how you take and when you take the supplements is important. Direction of how to use is provided by the nutritionist.

With vitamins and minerals the forms are also important, some are more bio available than other forms. Some forms treat certain symptoms or conditions for example magnesium, one form is better for constipation and other is better for sleep or muscle health, three different results from the same mineral however different form.

Without knowledge in the area, you may not know which one if best for you and your condition. Companies may choose a form that is not absorbed well in the body because it is cheaper to manufacture and thus cheaper for you.

So you might be taking something and feeling no result because you aren’t actually absorbing it (money down the drain).

Nutritionist post - Heavy periods

Do you suffer from heavy periods also known as menorrhagia. Your flow is so heavy that you’ll need to change your tampon or pad every hour for at least an entire day.

You can also have cramps so severe that they stop you from doing your usual activities.

Heavy periods are sometimes caused by subtle health problems, and they can lead to other health issues. If you soak through a pad or tampon every hour or so on a regular basis, this can be a concern.

A normal bleed can be up to 80ml a regular pad or tampon holds 5 mls a super tampon 10mls. Some women can loose 500ml which is 2 cup this is a lot!

So what can be underlying to cause this.

Low iron
Excess estrogen
Fibroids
Endometriosis
Thyroid disease
Insulin resistance

What can help?
Addressing iron deficiency
Supporting estrogen detoxification
Turmeric

Nutrition and Weight loss

Nutrition and Weightloss

Do you struggle with your weight?

When it comes to losing weight and getting in shape, people put a lot of thought into the goal they're working towards. It may come as no surprise that one of the most important things you can do for weight management is figure out what a healthy diet looks like for you—plus how to keep up with it over time. In addition to your diet there are also other factors that need to be considered in weightloss. Stress and nervous system, thyroid function, gut function, sex hormones and liver function are also important factors that need to be considered.  Weight loss will become a by-product of becoming healthy.

Holistically these are what we need to consider for weight loss.

1. The calorie equation is the food consumed compared to the energy used.

2. The macro nutrients including protein, fats and carbohydrates (fibre) and the portion sizes need to be observed

3. Your thyroid health, do you have an under active thyroid?

4. Is You liver functioning optimally?

5. Are your sex hormones in balanced?

6. How is your gut health?

7. Are you managing your stress levels or is your cortisol high and potentially affecting your weight?

8. Are you sleeping for 8 hours? Yes this can affect how your metabolism?

9. Do you have nutrient deficiency’s??

10. Are you building enough muscle to burn fat?

11. Are you consuming enough protein?

With weight loss this is why holistic nutrition consultations are essential. We look at every aspect of your health? Lets dive into the above more.

Hypothyroid

Your thyroid does need to be supported and investigated if you struggle to loose weight. Many women experience an under active thyroid. The hormones your thyroid gland releases help regulate your metabolism, or how efficiently your body burns food for energy. When your thyroid makes less of its hormones as it does in hypothyroidism and your metabolism slows down.

Liver function

Most people don’t think about liver health in terms of weight loss, but the liver is responsible for helping metabolize fat. It produces bile, which breaks down fat while also working like a filter to clean toxins out of our blood, helping us feel energized. Optimizing your liver health can help you lose weight and meet your athletic goals. Supporting your liver is important to consider in weight loss

Sex hormones

Some forms of estrogen are linked with how the body controls weight gain. As such, any changes in their levels could then lead to changes in body weight.

Gut Health

Gut bacteria play several important roles in your health, such as communicating with your immune system and producing certain vitamins. Your gut bacteria can also affect how different foods are digested and produce chemicals that help make you feel full. As a result, they can affect your weight. Two gut bacteria are associated with lean body weight. Akkermansia muciniphila and Christensenella minuta are good gut bacteria for weight loss because they are linked with preventing weight gain and are often found in slim individuals.

Nervous System -Stress and cortisol

Cortisol is actually beneficial for us in the short-term; it gives us a burst of strength, energy, focus, and even temporarily boosts our immune system. However, our daily fast-paced lives means that cortisol is being released all day long, day after day. This bulid up of daily stress and the stimulation of cortisol throws our blood sugar level out of whack, interrupts our sleep (ever had that “tired but wired” feeling?!), leads to feelings of anxiety and depression, and affects wound healing.

Cortisol also increases our blood sugar level temporarily, giving us quick energy to “fight-or-flight” the stressor at hand. Unfortunately, this rise is quickly followed by a blood sugar drop, which leaves us feeling tired, hangry (hungry and angry), craving sugar, and more stress. Reducing our daily stress through daily practices of meditation, yoga, time in nature and yes reducing that coffee will help you nervous system in feeling calmer but also assist you with your weightloss.

Sleep

Cutting back on sleep can affect how you loose fat, according to a new study. When dieters got a full night's sleep, more than half of the weight they lost was fat. When they cut back on their sleep, only one-fourth of their weight loss came from fat. Sleep-deprived dieters also felt hungrier, producing higher levels of ghrelin, a hormone that triggers hunger and reduces energy expenditure.

With weight loss this is why holistic nutrition consultations are essential. We look at every aspect of your health? Weight loss will become a by-product of becoming healthy.

Please dont take nutrition advice from online influences, peoples personal perspective and personal trainers. Nutrition is not a one size fits all approach. Nutritionist have extensive training in health biology and nutritional biochemistry.

If you struggle with weight inquire with Vanessa for a clinical nutrition consultation.