Understanding PMDD: When PMS Feels Unbearable

Premenstrual Dysphoric Disorder (PMDD) is like PMS on overdrive. It’s estimated to impact 3–8% of women worldwide. The symptoms are much more intense than PMS and often affect mood, behavior, and physical well-being. They usually start mid-cycle (around ovulation), worsen during the luteal phase (the second half of the menstrual cycle), and ease once your period begins.

What Causes PMDD?

Hormones don’t just regulate your menstrual cycle—they also influence your brain. Sex hormones like oestrogen act as "neuroactive steroids," meaning they work on brain receptors that control mood, behavior, and sleep. PMDD is believed to result from an extra-sensitive response to the normal hormonal changes of the cycle. This sensitivity disrupts key brain chemicals like serotonin, GABA, and dopamine, which are responsible for feeling good, staying calm, and managing stress.

Since serotonin also helps regulate melatonin (the sleep hormone), women with PMDD may also experience poor sleep alongside mood swings.

Who Is More Likely to Experience PMDD?

1. Genetics
   Certain genes may make some women more sensitive to hormonal shifts, especially those related to serotonin and oestrogen receptors.

2. Trauma
   Women with a history of trauma have a higher risk of PMDD. Trauma can disrupt the HPA axis (your body’s stress response system), which further impacts brain chemicals and increases sensitivity to stress.

3. Stress Response
   Women with PMDD often have a heightened stress response. Daily challenges may feel more overwhelming during the luteal phase due to neurotransmitter imbalances and changes in how the brain processes stress.

How to Support Yourself if You Have PMDD

1. Focus on Nutrition

Hormonal shifts can lead to intense cravings, especially for carbs. Instead of processed or sugary options, choose whole food carbohydrates (like sweet potatoes, oats, or quinoa) to help stabilize your mood. These foods support serotonin production, which can reduce feelings of anger, tension, and sadness.

2. Try Calcium Supplements

Taking calcium twice daily in the luteal phase might help. Research suggests that calcium imbalances can worsen PMDD symptoms, such as irritability, depression, and anxiety. Since oestrogen helps regulate calcium, its withdrawal during this phase can contribute to mood disturbances.

3. Consider Myo-Inositol

Myo-inositol, a natural compound that supports serotonin pathways, may also help. Studies suggest that taking 2 g/day during the luteal phase can improve mood and reduce PMDD symptoms over time. (Note: Higher doses haven’t shown the same benefits.)

PMDD isn’t just about willpower—it’s a physiological condition that needs understanding and care. By making small lifestyle adjustments, including proper nutrition and targeted supplementation, you can take steps to ease your symptoms and feel more in control of your cycle.

This information is for educational purposes only and is not intended to replace medical advice. If you suspect you have PMDD or need support with your symptoms, I encourage you to consult a healthcare professional. As a nutritionist, I can help you create a personalized plan to manage your symptoms. Feel free to book a session with me if you’d like tailored advice and support.

Cholesterol; its not a dirty word

There’s a lot of fear associated with cholesterol, with it being linked to an increased risk of heart disease. But, what you may not know is that cholesterol is required for a number of different reasons; hormone synthesis, as an antioxidant, aids the bodies healing process, is required to form vitamin D, neurotransmitters and is also needed for our cell membrane structure (the outer layer) (Marieb, Hoehn & Hutchinson, 2013).

Cholesterol is found in the foods we eat, but we’ve been led to believe that dietary cholesterol will increase your blood levels, when in fact our liver produces about 85% of it. Dietary cholesterol will not effect your bodies cholesterol levels, saturated fat however will & you know what else will?

STRESS.

When you’re stressed the body creates more cholesterol as it helps to mop up endotoxins. Endotoxins are released during this time of stress and are damaging to the body, creating inflammation. So, to counteract this effect, cholesterol is produced (Marieb, Hoehn & Hutchinson, 2013).

Diets low in saturated fats (commonly in vegan/vegetarian diets) can reduce the total level of cholesterol within the body, and this can result in depression and anxiety (Colin, Reggers, Castronovo & Ansseau, 2002; Papakostas et al, 2004).

As I’ve mentioned earlier, cholesterol is needed for hormone synthesis. Sex hormones testosterone, progesterone and estrogen are all dependent on cholesterol. Cholesterol is also a pre-cursor to vitamin D, an essential fat-soluble vitamin required for multiple functions in the boy (too many to list here).

 Moral of the story; cholesterol is GOOD, its needed by the body and it’s also created by the body. Stress management is key for all aspects of health but especially when it comes to cholesterol management, and as always, be kind to yourself x

 References

Colin, A., Reggers, J., Castronovo, V., & Ansseau, M. (2002). Lipids, depression and suicide. L'Encephale, 29(1), 49-58.

Marieb, E., Hoehn, K., & Hutchinson, M. (2013). Human anatomy & physiology. [San Francisco, Calif.]: Pearson Education/Benjamin Cummings

Papakostas, G. I., Öngür, D., Iosifescu, D. V., Mischoulon, D., & Fava, M. (2004). Cholesterol in mood and anxiety disorders: review of the literature and new hypotheses. European Neuropsychopharmacology, 14(2), 135-142.

Why it's not just calories in vs calories out when it comes to weight-loss

Weight loss can be a triggering subject to cover, and a complex practice for the body to endure. Weight loss isn’t always as simple as calories in vs calories out, there are so many other factors to consider. Just like with anything, the approach to weight loss or health goals must come from a place of love, respect and made consciously – not something we’re driven to out of hate, frustration, competition and fear.  

I’ve always been reluctant to address weight loss, with my history of anorexia nervosa and bulimia I’m driven to empower others to cultivate deep self-love and gratitude for their body and to know that a healthy body comes in all shapes and sizes – and I truly stand by this, however I also understand that for some weight loss and body composition is desired and there shouldn’t be any shame or guilt around this. My approach to weight loss will always be holistic with evidence-based guidance taking a personalised approach that focuses on their relationship to their body and their food in the process.

Our bodies have this innate intelligence within, it wants to survive, it wants to be in a state of balance and health (homeostasis). The body can often resist weight loss purely from a survival mechanism; simply put, it doesn’t want you to starve. But add to this our hormones, stress levels, lifestyle and environmental influences; all of which can prevent weight loss efforts and body composition goals.

This blurb is only a short & sweet dip-dive into some of the most common factors that may inhibit weight loss efforts. It’s just the tip of an iceberg of research and information – and we’re not even delving into the bodyweight set point – but I teach you more on this in my Body Balance Program.

As always, I encourage you to work with a professional with any health goals to ensure you’re getting tailored treatments and protocols to support you with where you’re at.

Stress

Stress can inhibit weight loss, this is largely due to elevations our stress hormone cortisol. Cortisol disrupts our appetite and leads to increased weight that’s predominantly stored around the abdomen. When stressed we are in a state of sympathetic nervous system dominance, this is also known as our ‘fight or flight response’. When in this state blood sugar levels rise and fall that may trigger cravings for refined carbohydrates and sugars.

What can you do?

Focusing on stress reduction either through lifestyle practices like gentle exercise, meditation and mindfulness, Epsom salt baths and use of essential oils, as well as diet to include more healthy fats, quality proteins, and smart carbs. Not to mention specific nutrients like magnesium and B group vitamins, these are best sourced from a qualified practitioner for the appropriate script.

Over-Exercising and/or Under Eating

Another form of stress, particularly important for women to note. Too much exercise can place too much of a stress on the body and when combined with calorie restriction, which is another form of stress, this triggers a starvation response to the body, signalling to it that there aren’t enough resources and now is not the time to lose any more! Exercise also increases the elimination of oestrogen’s and simultaneously reduces the production of oestrogen – this may be of benefit with women with oestrogen levels that are too high, but a deficiency of oestrogen can also lead to weight gain – more on this to come!

What can you do?

Take a break, take a long walk and swap out your CrossFit or HIIT sessions to more outdoor walks with friends and family, Pilates or a Barre class to minimise that cortisol production but still, provide the many benefits of movement. Focus on nourishment at meal times, work with a practitioner to put together an appropriate meal plan for you that will give your body the nutrients it needs for pre and post exercise as well as the correct macronutrients needed to support healthy weight loss.

Sleep

Getting quality sleep and the right quantity of hours of sleep is crucial for healthy weight loss and body composition. Studies have found that those who slept between 3.5-5.5 hours a night consume nearly 385 more calories the next day compared to those who sleep between 7-10 hours. Lack of sleep also increases your risk of chronic disease, cancer, diabetes, anxiety, depression and many more.

What can you do?

Focus on sleep hygiene as well as including dietary and lifestyle practices that will promote restful, restorative sleep. This includes switching off from technology and devices 1-2 hours before bed, having a cool and dark room for sleep, avoiding caffeine and alcohol, getting good sunlight exposure first thing in the morning and starting the day with a protein rich breakfast to ensure you’re getting the amino acids needed to synthesise your serotonin to then be converted into melatonin at night.

Poor Gut Function

The way we digest, extract and absorb the nutrients from the foods we eat is pretty important. With any digestive disturbance, it’s important to investigate with a qualified practitioner to get to the root of the cause. The microbiome plays an important role in metabolism, food cravings, and nutrient absorption and this may need to be addressed, pesticides on foods, antibiotic use, chronic stress, fibre deficient diets and use of microwaves can all disrupt our microbiome and lead to dysbiosis. Parasites are also very common and can cause nutrient deficiencies, bloating, fatigue and changes to appetite. There may be specific foods that cause an immune response, triggering a cascade of processes that may result in inflammation, further sustaining weight loss resistance.

What can we do?

For an individualised approach and appropriate prescription, I would encourage you to work alongside a practitioner, I see many clients for digestive complaints and all will involve a completely different approach to their treatment. Simple dietary tips to support gut function is to get adequate fibre, lots of colour and antioxidant, drink plenty of water and even trial the inclusion of fermented foods. Please note that when trying ferments for the first time start slow, depending on the state of your microbiome you may respond with some bloating or gas. Fermented foods are histamine-containing foods as well as bone broth which is also important for gut health, to address histamine issues please work with a practitioner for support.

Hormone Imbalances

The thyroid gland is responsible for the metabolic functions within the body. It secrets hormones T3 and T4 which are important when it comes to our weight and body composition. The intricate hormonal dance we have going in on can be disrupted, the thyroid is particularly sensitive to a diet that’s low in iodine, or too high in iodine, toxicity, and stress as well as inflammation and autoimmunity. With this, the thyroid can produce too much or too little T4 and this can impact on your metabolism.  

Steroid hormones like oestrogen, progesterone, and testosterone also need to be in balance. Ostrogen deficiency can occur just as easily as oestrogen dominance can. This can happen in cases of increased stress as the body’s precursor to these hormones is also needed to create cortisol so the body will make more cortisol to get through the stress at the expense of our sex hormones. Too much exercise as we have discussed will also promote oestrogen excretion and reduce the production of it.

Fat cells act as a secondary source of oestrogen. So, when oestrogen is low, the body will create more fat cells necessary to maintain adequate levels. The body is resourceful like that!  

What can you do?

If you suspect a hormone imbalance is going on definitely go and speak with your health care practitioner to conduct the appropriate testing to confirm. Symptoms experienced with thyroid imbalances include:

Suspected overactive thyroid:

• Nervousness

• Insomnia

• Racing heart

• Increased sweating

• Muscle weakness

• Multiple bowel movements

• Thin, brittle hair

Suspected underactive thyroid:

• Fatigue

• Dry skin

• Weight gain

• Feeling cold

• Low mood

• Constipation

• Muscle weakness

Medications

Your medications may be playing a part – and this is in no way to tell you to stop taking them, but to learn to be mindful of the implications on your weight that they can cause. Common culprits are the oral contraceptive pill, antidepressants, steroids, and angiotensin-receptor blockers.

What can you do?

If your medication can be changed, then work with your prescribing physician. If it’s the pill you’re on for contraception only then there are other options you can explore, if it's for skin or period complaints its worthwhile working with a practitioner to get to the root of the problem – is it a zinc deficiency? Do you have endometriosis or PCOS? Are your natural hormones off balance? These are worthwhile investigations to bring your body back to a state of balance.

Overeating or simply eating the wrong thing

Diet is never a one size fits all approach, we have different needs, tastes, preferences, cooking skills (or desire to cook). For many we simply may not be eating the right amounts, or tricked into consuming certain diet foods following the latest trend. This is a call to us to become super mindful around what we are consuming: mentally, through media, conversations as well as through food.  Hate celery? Don’t feel pressured to drink it juiced. Not into acai? Ditch the bowls. Kale not your jam? No harm done – swap it out, have a different green. Tap into your intuition, what do you really want?

What can you do?

I am to keep things SLOW wherever possible

• Seasonal

• Local

• Organic

• Whole

I eat what I want and what my body feels like – do I want a steak and chips, or am I after something sweet? Does breakfast want to be cool and light like a smoothie, or warming and grounding like a big bowl of oats – or am I really wanting pizza and wine w a movie on the lounge?

Don’t deny yourself – this will take you back to point 1.

We are all so beautifully unique and this is something to treasure and work with, rather than work against it by taking the advice from Dr. Google or the latest celebrity endorsement.

Healthy body’s come in all shapes and sizes.

Read that again.

The Purpose of Protein

For most of us when we think of dietary protein our minds may go to muscle growth & repair, thinking of all the protein supplements, bars, powders, shakes and more with promises to ‘bulk us up’, to get jacked, if you will – but, the functions of protein is much more than just getting them gains…

Let’s start with the structure of protein itself. A long polypeptide chain comprised of multiple amino acids, held together by covalent peptide bonds. There are a multitude of many different amino acids, and these are commonly referred to either essential amino acids, non-essential amino acids and conditionally essential amino acids.

Our essential amino acids cannot be synthesised by the body and must therefore be obtained through the diet, these include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, threonine and valine. All essential amino acids can be found together within animal derived sources of protein, however for vegetarians and vegans they are limited to protein sources such as grains, seeds, nuts, beans and legumes which do not contain all essential amino acids together and is why the term ‘protein combining’ was coined, meaning that two of the vegan/vego proteins are eaten together for example, hummus (chickpeas + tahini) to ensure that adequate protein is obtained.

Conditionally essential amino acids can be synthesised within the body, however during times of increased demands (such as illness or stress) may require these to be increased through dietary sources to help support the body with the workload, these include arginine, tyrosine, cysteine glutamine, glycine, ornithine, proline, taurine, carnitine and serine (Lourenco et al, 2002; Kelly, 1998; Riedijk et al, 2007; Reeds, 2000).

Each amino acid serves many different functions both individually and cumulatively. Some of the main functions of protein is highlighted below, however amino acids are known to be involved in multiple other functions that are not listed within this article…  

1.     Digestion

Protein is required for optimal digestive function. Amino acids are needed to facilitate carbohydrate, protein and fat digestion via production enzymes needed to breakdown as well as pancreatic functioning. Glutamine is also an amino acid that is beneficial for the gastrointestinal tract lining and its integrity, helping to heal and seal any damage inflicted upon the supporting cells (Wang et al, 2009).

2.     Mental health –

The amino acids derived from protein are required for neurotransmitter synthesis; serotonin & melatonin from tryptophan, GABA from glutamine, norepinephrine & epinephrine from tyrosine and histamine from glutamic acid

3.     Hormones –

A conditionally essential amino acid, tyrosine, is required for the configuration of our thyroid hormones. Our ‘T3’ and T4’ thyroid hormones are essentially a double tyrosine with either 3 or 4 iodine atoms.

4.     Gene expression –

Amino acids are required for the function and translation of mRNA in the process of gene expression and cell replication. Leucine in particular is required for this, through a process of modulating the proteins involved in mRNA translation and the selection of which mRNA for translation (Kimball & Jefferson, 2006). 

5.     Immunity –

There is of course too much of a good thing, and protein in excess can inflict damage upon kidneys, contribute to the pathogenesis of neurological disorders, oxidative stress and cardiovascular disease (Wu, 2009).

As always, consult with your health professional if unsure about what your optimal protein needs are, or if you’re having trouble including complete protein sources in your diet daily.

x

References

Kelly, G. S. (1998). L-Carnitine: therapeutic applications of a conditionally-essential amino acid. Alternative medicine review: a journal of clinical therapeutic, 3(5), 345-360.

Kimball, S. R., & Jefferson, L. S. (2006). New functions for amino acids: effects on gene transcription and translation. The American journal of clinical nutrition, 83(2), 500S-507S.

Lourenco, R., & Camilo, M. E. (2002). Taurine: a conditionally essential amino acid in humans? An overview in health and disease. Nutr Hosp, 17(6), 262-270.

Reeds, P. J. (2000). Dispensable and indispensable amino acids for humans. The Journal of Nutrition, 130(7), 1835S-1840S.

Riedijk, M. A., van Beek, R. H., Voortman, G., de Bie, H. M., Dassel, A. C., & van Goudoever, J. B. (2007). Cysteine: a conditionally essential amino acid in low-birth-weight preterm infants?. The American journal of clinical nutrition, 86(4), 1120-1125.

Wang, W. W., Qiao, S. Y., & Li, D. F. (2009). Amino acids and gut function. Amino acids, 37(1), 105-110.

Wu, G. (2009). Amino acids: metabolism, functions, and nutrition. Amino acids, 37(1), 1-17.

Seed Cycling for Hormone Health

Seed cycling is, in a nutshell (excuse the pun), a method of using certain seeds to support female hormones during the different phases of their menstrual cycle. Seed cycling has been used to support women suffering from absent periods, PMS, infertility and perimenopause symptoms as well as providing healing support for chronic conditions like PCOS and endometriosis. Seed cycling harnesses ‘food as medicine’ to support the intricate hormonal dance that occurs in a woman’s body in a delightfully inexpensive and non-invasive way.  

As women, our periods are something to be embraced. Our cycles are a sign of health and fertility – something that is worth celebrating. There is certainly no need to suffer each month. And although PMS symptoms like pain, mood changes and bloating are incredibly common, they most definitely are not normal. I encourage you to try this practice out for yourself and see what comes of it, some may take longer than 3 months to respond so please be patient with this.  

Who’s Involved?

•    1 Tbs Flaxseeds

•    1 Tbs Pumpkin seeds

•    1 Tbs Sesame seeds

•    1 Tbs Sunflower seeds

How this works

During the first stage of your cycle, the follicular phase, you consume 1 tablespoon each of both flaxseeds and pumpkin seeds and continue this every day for 14 days. After this, you will switch over to 1 tablespoon each of sesame and sunflower seeds, again every day for 14 days during your luteal phase. Its recommended that you have the seeds ground fresh before consuming. One of the easiest ways I’ve found to do this is to add them to a morning smoothie. This way they are blitzed to a finely ground liquid gold that’s easy to get into my diet.

The first phase (Days 1-14)

Day one of the follicular phase is your first day of bleeding with your period. During the follicular phase, estrogen should rise. Estrogen is needed to stimulate the endometrial lining to thicken in preparation for a fertilised egg to embed. Without fertilisation this lining will shed, you will bleed, and that is what is a woman’s period. Estrogen is also needed to peak for ovulation to occur, and this should ideally happen between days 12-15. Ideally day 14.

Flaxseeds contain phytoestrogens, phytoestrogens are a plant-based source of estrogen that adapt to the body’s estrogen levels. They increase estrogen levels where needed, yet they also can decrease excess estrogen in the body. This is thanks to the lignans they contain, which bind to estrogen receptors and help to modulate estrogen production. Flaxseeds are also rich in omega 3 fatty acids that help to reduce inflammation in the body.

Pumpkin seeds are rich in zinc, zinc nourishes the ovarian follicles (the eggs) and promotes ovulation to occur. Ovulation is important as it establishes regular cycles and provides a balanced supply of estrogen and progesterone.  

The second phase (Days 15-28)

Around day 14 ovulation should occur, and so then you will enter into the luteal phase. The luteal phase should last at least ten days, any less may indicate low progesterone levels and possible concerns with fertility. During this phase, estrogen should drop and progesterone will rise. Progesterone is needed to enhance the uterine lining (endometrium) and to facilitate egg implantation. Estrogen levels may increase again during this phase but when they rise too high they can trigger symptoms of PMS, so the key here is balance. Ideally, progesterone and estrogen should be within a specific ratio. So during this phase, to keep progesterone levels high and maintain hormonal balance the focus is on seeds rich in omega 6 fatty acids that convert over to gamma-linolenic acid (GLA) within the body.

Sesame seeds are rich in lignans which act on modulating estrogen and progesterone levels within the body. They are also a great source of omega 6 to be converted into GLA in the body. GLA is anti-inflammatory and helps to balance out female hormones.

Sunflower seeds are rich in selenium, an antioxidant mineral that supports liver function and the elimination of excess hormones. Without the appropriate detoxification of hormones, they can be reabsorbed and enter back into the bloodstream, creating imbalances. Sunflower seeds also contain omega 6’s to convert to GLA.

Things to Remember

With anything relating to hormones, it's important to know that to see results and improvements it takes time. You won't see the results within a day, or a week, but rather over 2-3 months or more. The time it takes will depend greatly on your current hormonal health and health history. For women who have been on hormonal birth control for some time it’s expected to take longer than someone who has had only minor hormonal imbalances.

Additional considerations to seed cycling are addressing lifestyle factors that may be affecting hormones. Stress is a huge factor to address. Cortisol, our main stress hormone uses the same precursor that’s needed to create progesterone and estrogen, so under stress, the body will focus more on making cortisol at the expense of those hormones. Over-exercising, under-eating or other underlying pathology also have a part to play, and for these conditions I strongly encourage you to work with a qualified practitioner such as a Nutritionist (like myself).

Fast Facts on Fats

Fats are not to be feared! Hear me out, I get it, there’s so much conflicting advice out there but I’m going to simply this as much as I can. There are many types of fats that work within the body providing us with a whole host of benefits outside of being a source of energy.  

To put simply, eating the right fats will help:

• Keep your skin glowing

• Reduce inflammation

• Support immune system

• Optimise gut health and digestion (specific bacteria strains actually “feed” off our unabsorbed lipids in the colon)

• Improve sleep quality

• Support brain growth & development (therefore being essential for babies, children, pregnant & breast feeding women)

• Allow for the absorption of certain vitamins (known as your ‘fat soluble vitamins’) these are vitamins A, D, E and K

• Maintain heart health; reduce risk of heart disease and metabolic syndrome

• Keep bones strong through calcium absorption

• Synthesise hormones, cholesterol & vitamin D

• Support cell structure

• Provide insulation and protection

• Keep you feeling full and reducing unwanted cravings

• Support healthy weight loss – (the right fats will NOT make you fat) urban myth

• AND, fat adds flavour to foods. Trust me.  

A basic breakdown of fats

Saturated: These are solid at room temp, theyre stable and not effected by oxidative damage causing free radicals. This makes them great for cooking at higher temps. Animal fats, full fat dairy, coconut oils, butter and lard all fall into this category.

Unsaturated fats: These include your monounsaturated fatty acids and polyunsaturated fatty acids. Polyunsaturated fats are more unstable and can be oxidised, creating an inflammatory oil. These are liquid at room temp and include vegetable oils, canola oils and margarine.

Monounsaturated fats: include things like olive oil and flaxseed oil. These are anti-inflammatory, containing high amounts of your omega 3 fats (these fats are essential fatty acids as they cannot be made in the body and therefore needed to be consumed through foods).

Omega 3 and omega 6 fatty acids: are these essential fats we need through diet. However, we need these in a correct ratio (3:1). The standard westernised diet is loaded with omega 6 fats, and while these are still required in the body for many processes, when consumed in excess they can create more inflammation. Reducing omega 6 intakes (from grains and grain-fed animal meats) and increasing omega 3’s from oily fish (salmon, sardines), chia seeds, walnuts, olive oils, avocado, flaxseeds, organic eggs and grass-fed meat can help to get our ratio right.

I’ll always encourage you to source grass-fed meats, if you choose to consume meat at all. When sourced from organic and sustainable providers the animals aren’t living in such a stressed state, are free from hormones & antibiotics as well as being raised on their correct diets, and not force fed these fattening, inflammatory grains (creating more omega 6 fats). Its better quality for you, better living conditions for them, and supporting small local businesses is a beautiful thing.

Unsaturated fats from vegetable oils, canola oil or margarine should be reduced in the diet as much as possible. These are processed, bleached, hydrogenised, inflammatory and artificial to the body. Trans fats cannot be metabolised by our bodies, they are foreign, man-made products that are rancid and increase free radical production when heated. Swapping back to butter is where it’s at.  

How to get your fats right

As a rule of thumb: eat wholefoods, in their natural state. Using unsaturated fats at cool/low/room temps, cooking with saturated fats; using butter or coconut oil to flavour your vegetables, making fresh foods more flavoursome. Snacking on raw nuts and seeds, or sprinkling them over foods. By avoiding processed foods and packaged ‘convenience’ foods you will drastically reduce your exposure and intake to inflammatory fats and oils and will see a massive improvement in overall health, with increased omega 3s.

Think ‘SLOW foods’

• Sustainable

• Local

• Organic

• Whole

Please note this is for educational purposes only. For dietary advice specific to your needs, you can book a 1:1 consultation or seek advice from an alternative qualified health professional.

The Science Behind Meditation

I am so fascinated by the brain, the mind, and how we can benefit it. Meditation is one of those things. A practice that can so simply integrate into your daily routine that provides such a myriad of benefits. For me to commit to anything I need to know why (hello Gemini Sun), I’m a questioner, and I’m curious. I want to know why I’m doing the thing to be able to stick with doing the thing in the first place, so that brings us to here – unpacking the science behind meditation so you too can know why and how this can support you mentally, physically and emotionally.

Mindfulness practices have been shown to protect us against the negative effects of rumination and can help relieve the burden that chronic stress can bring. For the brain, meditation increases the production of gamma brain waves and its these gamma waves that create this neuroplasticity which enhances our ability to learn new skills, increases our resilience and tolerance and is referred to as a marker of youth.  

A study was conducted on a group of people who had never meditated. They were instructed to meditate for 40 minutes per day, a total of 8 weeks. The results were incredible, four different brain regions were affected: the hippocampus which effects our learning and memory, the pons which is a part of the brain stem where many neurotransmitters are synthesized, the parietal junction which is associated with feelings of empathy and compassion, and the posterior cingulate which is responsible for our ability to let our minds wander. In addition, there was also an observed decrease in size of the amygdala which has a role in the stress response, this was associated with a reduction in stress hormones (1).

Even the simple act of slowing our breaths can take our body out of this sympathetic dominant state, our fight or flight response and get us back into our parasympathetic state, the rest and digest. This reduces the effects of stress on the body (2).  

Studies by Elizabeth Blackburn (Nobel prize winner) demonstrates how mindfulness and meditation can buffer the effects of stress on telomere length, which can reverse aging in some tissues. Telomeres can be thought of as little caps on the end of our chromosomes, like the plastic caps on the ends of shoelaces. Telomeres protect our DNA from damage and shorten naturally overtime as cell replication occurs, the length of our telomeres is a measure of biological age. This process of shortening continues until there’s no telomere left which results in cell death. Stress accelerates this telomere shortening, and mediation counteracts it.

Including medication into your schedule can be easy, and time efficient. You can start with as little as 1 minute a day and build from there. You can use different triggers to slow your breathing to tap into a parasympathetic state – while the kettle boils, while you shower, while you’re commuting to and from work – something you do every day can be your cue to check in, slow the breath, and be more mindful. Demurer even. I began with a 5 minute guided meditation each morning upon waking, and Ive increased to 20 minutes over time. I do it first thing before anything else with my LED mask – multitasking by doing my skincare alongside my mind care.

Anyway, hope this helps! Xx

 References

1.     Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.

2.     Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical hypotheses, 67(3), 566-571.

Endometriosis Explained

Endometriosis is believed to affect 1 in 10 women globally.

What exactly is endometriosis?

Endometriosis is a complex and multifactorial condition. It’s an inflammatory condition that is dependent on the hormone oestrogen.

The Jean Hailes Institute defines it as this: “Endometriosis, pronounced end-o-me-tree-oh-sis (or just endo) is a progressive, chronic condition where cells similar to those that line the uterus (the endometrium) are found in other parts of the body. These cells are often found on organs in the pelvis, may start to grow and form patches or nodules on pelvic organs or on the peritoneum (the inside lining of the abdomen and pelvis), and can have the same cyclical/menstrual changes outside the uterus as inside the uterus, meaning they may bleed at the same time as your period (menstruation)”

Common symptoms that present are pain within the abdomen, lower back, pelvis and rectum (this pain can be debilitating and may also occur during sexual intercourse or when defecating), irregular periods, spotting, blood clots, constipation and nausea. The severity of the pain itself is not an indication of the severity of the condition with some women with severe endometriosis experiencing minimal pain, to women with minor endometriosis with severe pain. 

The endometrium is the lining of the uterine cavity within the woman that thickens prior to conception but will then shed and bleed without fertilisation – this is the woman’s period. The thickening of the lining is stimulated by oestrogen, making oestrogen a focal point in terms of treatments, however, with endometriosis, it is mainly a condition that is inflammatory and this is key when seeking therapies to support you with your diagnosis. Targeting inflammation is an area where nutritional medicine really shines. Many women don’t often consider nutritional medicine as a treatment for endometriosis but it’s a major player in terms of managing and reducing the pain and symptoms present.

The cause of endometriosis is still unknown, with multiple theories considered. Endometriosis is now thought of more as an autoimmune condition rather than a hormonal one, with immune dysregulation at its core. As natural therapists, immune support is something that can be helped – there are many interventions, nutritionals and foods that can be incorporated in the client’s diet that can modulate immune function and reduce the inflammation.

Lara Briden, a naturopathic doctor based in Sydney explains the immune dysfunction brilliantly – “How the immune system responds: in a normal situation, the immune system stays calm, and does not react to the endometrial tissue. In the case of endometriosis, something different happens. The immune system makes inflammatory cyotkines and auto-antibodies that inflame the lesions and promote their growth. Known reasons for the aberrant immune response include exposure to environmental toxins such as dioxins and bacterial endotoxins (lipopolysaccharides) such as those from intestinal bacteria”.

How Nutrition Can Support You

In terms of treatment, nutritionally there is much that can be done, giving hope to many suffering with endometriosis:

·      Turmeric for one, is immune-supporting, anti-inflammatory and analgesic, with studies now finding that turmeric acts specifically on endometrial tissue itself.

·      Zinc is a key nutrient to consider in terms of endometriosis treatment. Zinc has multiple functions that are of benefit; zinc acts as an antioxidant, reducing oxidative stress within the body, it reduces inflammation and supports the immune system and aids in wound repair – both ideal in terms of the endometrial lesions present with an endometriosis diagnosis.

·      Probiotics maintain a healthy microbiome and support digestive function as well as intestinal lining integrity. Abdominal discomfort is common with endometriosis, so probiotic supplementation may help to rectify and reduce gastrointestinal complaints. Specific strains of probiotics are involved in metabolising and clearing oestrogen, thereby balancing levels of endometriosis and reducing its effect on stimulating the endometrial lining. As mentioned previously, bacterial endotoxins from pathogenic intestinal bacteria can elicit an aberrant immune response, further promoting the progression of the condition. Probiotics heal and protect the intestinal lining, reducing permeability that is a common driver of autoimmune conditions like endometriosis.

·      Anti-inflammatory diet is to be followed to further support the person suffering. Diet is key to controlling inflammation within the body, common culprits like gluten, dairy, sugar and vegetable oils are to be removed and replaced with anti-inflammatory fats, antioxidant rich vegetables and healing herbs and spices.

The Gut-Endocrine Connection

The body is not simply a collection of separate tissues or organ systems living together encased within our skin, rather its one whole intricate system that’s functioning together and ultimately impacting on one another – when in a state of desired balance (aka homeostasis) and also when we are out of balance, which may manifest as disease. This is certainly true when considering our gut health as its shown to have a direct link to our immune system, brain function, metabolism, energy and hormonal health.

“All disease begins in the gut” – Hippocrates 400BC

Imbalances within our gut not only influences our digestion which may lead to bloating, cramping, changes to bowels, pain, and nausea but also can disrupt the intricate hormonal dance within our body. This can lead to menstrual irregularities, conditions like endometriosis and PMS. But for many of us, we might not consider the impact that the state of our gut can have on our endocrine or hormonal system. For many women who are struggling with hormonal imbalances, or conditions like PCOS or endometriosis it’s not a common consideration to treat the gut to get things back into balance. Yet, the key to balanced, humming hormones is, in fact, a healthy gut as they are so closely connected.

Our gut is responsible for digesting and absorbing nutrients from our foods, it’s also where the majority of our immune system resides. It is also involved in neurotransmitter synthesis and energy production. Hormone production, detoxification, and elimination also take place here, highlighting even more just how closely connected these systems are.

What is Leaky Gut

Have you heard of leaky gut? This is basically when there is inflammation within the gut lining that results in large openings of our tight junctions that lie between our intestinal cells. These tight junctions are normally held together like Lego pieces to prevent toxins, food, and microbes from passing through and ‘leaking’ into our system. Normally, food and its nutrients are filtered through the cells and do not go between them, which is important considering that 60% of our immune system is right under the one-cell-thick lining of our intestinal tract. If foreign foods, toxins, and microbes are able to get through these large inflamed gaps they can trigger an immune response and activate a whole host of inflammatory cytokines, which can be the beginning of disease. Not to mention anything that is able to then enter our system can then get into our bloodstreams and travel around the body, even to the brain, causing neuroinflammation – more bad news. 

With a leaky gut, excess estrogen is not excreted as it should be and the residual hormone can re-enter the system, back into circulation which can create estrogen dominance. This can result in higher levels of estrogen and lower levels of progesterone. Estrogen dominance is linked with breast cancer, endometriosis and symptoms of PMS like irritability, breast tenderness, constipation and fluid retention.

Introducing the Estrobolome

Within our colon, a section of our intestines is where we find a large number of microbes, yeast, parasites, fungi, and bacteria living. This is known as our microbiome and it’s a crucial element to having vitality and health. What we have recently learned is that within the microbiome we also have an estrobolome. This is a subset of bacteria within the microbiome that help to metabolise estrogens and reduce the levels of harmful estrogen, the ones that are responsible for thyroid cancer, breast cancer, ovarian cancer and uterine cancer. People with a leaky gut more often than not have a poorly functioning estrobolome.

Effects on Thyroid Hormones

Also happening within the gut is the conversion of thyroid hormones T4 (inactive) into T3 (active form). This action can be compromised with cases of poor gut function, thus impacting on thyroid health which can then manifest with a whole host of symptoms from fatigue, depression, weight gain, dry skin or the opposite with excessive heat, weight loss, heart palpitations and anxiety.

Effects on Neurotransmitters

As we know, neurotransmitter synthesis occurs within the gut with up to 97% of our serotonin being produced in the gut. Serotonin is often referred to as our happy hormone, but that statement alone is quite limiting in terms of what this chemical is responsible for. Serotonin is also needed to promote bowel motility. With low levels of serotonin, constipation can occur, meaning that estrogens that are to be passed through and eliminated remain within our system, stagnated and contributing to estrogen dominance.

Effects on Hunger Hormones

Imbalances with gut flora can also influence insulin levels, with new research showing us that imbalances within the microbiome and/or leaky gut can drive up insulin levels and lead to increased production of androgens. Not to mention that with inflammation present in the gut, the bacteria that thrive in this environment are also those that can influence levels of ghrelin (hunger hormone) and leptin (satiety hormone). This can result in an increased appetite, overeating, influence what foods you crave and even change your taste receptors.

Effects on Stress Hormones

With leaky gut, cortisol levels can also be increased meaning that your stress response is impaired. High cortisol can lead to increased visceral fat and predispose you to chronic metabolic conditions like type 2 diabetes and metabolic syndrome.  

What You Can Do

Supporting your gut can be done easily through dietary applications and some simple lifestyle changes. 

•    Fibre is a crucial element in supporting the health of the microbiome. Be sure to get adequate and varied forms of fibre in the diet from plant sources (think vegetables, nuts, seeds and pseudo-grains like quinoa, buckwheat, and millet). Certain fibres act as prebiotics and are a food source for the gut bugs living within the colon. Fibre also helps to keep bowels moving regularly, to ensure that excess hormones are being eliminated.

•    Keep inflammation down by avoiding gluten-containing grains, sugar and any other foods that you may have an intolerance or allergy to. Including spices like turmeric and drinking bone broth can also help to heal damage to your stomach lining.

•    Include fermented foods and drinks to further support your microbial population, things like kombucha, sauerkraut, kimchi, kefir, and yoghurt.

•    Support the liver to detoxify excess hormones by including cruciferous vegetables in the diet. These include broccoli, cauliflower, cabbage, brussel sprouts, asparagus, and kale. Other foods and herbs like parsley, turmeric, green tea, garlic, and onions also support the liver to detoxify.

For further support of your gut, your hormones & your health it's always best to work with a qualified practitioner that can give you the appropriate and individualised treatment that you may need. To learn more about how I can support you, get in touch  

The 'Perfect' Diet

There’s no such thing as a perfect diet.

There is, however, an overwhelming amount of recommendations, diets, information and health advice at our fingertips. I don’t blame us for being so confused about what to eat, how to eat or when to eat. I don’t believe there’s the one perfect diet that when applied to us all, will grant us longevity, disease-free living and optimal health as we have all been created with different biology, genetics, cultural backgrounds, tastes & preferences. But I do believe for the most part that getting back to basics and eating real wholesome foods as close to their natural state, then we can live a life as vital and as liberated as possible

The information that’s out there through social media, magazines, health media platforms and television networks continues to keep us feeling at a loss, bearing in mind that their ultimate goal is to sell and gain consistently high ratings. Headlines are becoming more of these far-fetched, unrealistic goals like “Hard muscle fast”, “Hot body now”, “Get her abs!” or “Lose 5lbs now”. Oh yes, these are all legitimate magazine covers, covers of health magazines mind you, and they set this expectation that health, weight loss, and getting your perfect body can happen overnight with a quick fix, a pill, or the latest exotic ‘superfood’.

Advertising to the masses that health is a long-term lifestyle shift that includes eating everyday real foods that are minimally processed (like vegetables), whilst moving your body, managing sleep, and stress levels, and reducing toxic load might not sell out like a heading promising a “Bikini body in 2 weeks!”.

Food should not instill fear. Food is a means for connection, for enjoyment, for nourishment, for healing, and for comfort. It is not as simple as categorising foods as either ‘good’ or ‘bad’. It’s taking a step back and looking at everything in context. Pasta is not necessarily a ‘bad’ food.

It’s the mindset you have around eating and your approach to your food that counts. Healthy bodies come in all shapes and sizes and what I had to learn the hard way, through years of disordered eating, is that your weight is not your worth. The end goal should not be weight-loss, but rather, health. Health as a whole takes into account not just food but your mental state, movement, lifestyle, sleep, culture, spirituality, and more. Weight loss can still be a part of the process of course, and healthy weight loss should take time while being sustainable. Not through deprivation, angst, and misery. 

“Chasing superficial body ideals will come at a cost of your own physical, mental and emotional health”

The mental energy of worrying about appearance, weight, body shape, and size was debilitating in the end, the physical toll it took on my body to starve it and deprive it of nourishment ruined a good decade of my life, years I’ll never get back. How much more are we now putting thoughts and energy towards unhealthy trains of thought, while being sapped of joy because of this? How much more could we achieve if we were to live content with our body image and not consumed by the aspects of ourselves that we don’t like? I know in every single one of us, there are hidden desires, dreams and ideas waiting to be birthed, but we are distracted.

It’s time to take a new approach to ‘health’, one that isn’t focused on body image or the numbers on the scale. A healthy body comes in all shapes and sizes and this obsession with appearance and weight is depriving us of a life well lived and well fed.