Blog

Zinc Deficiency Symptoms

1/19/2021

Zinc is a mineral that is essential to human health and plays a pivotal role in the development of hormones and immune molecules. Zinc is one of the best mineral supplements to boost, enhance and balance out a tired and over stimulated immune system. Here are
the most common symptoms associated with a zinc deficiency.

Signs of Zinc Deficiency:

Lowered Immunity
Breast and Prostate Cancer
Poor Memory
Infertility
Loss of Sex Drive Frequent Colds/Flu
Unusual Hair Loss
Slow Thinking Processes
Spots on Fingernails
Loss of Taste or Smell
Sinus Problems & Allergies
Skin Rashes/Eczema
Loss of Appetite
Insomnia
Low Energy

What are the Main Causes Zinc Deficiency?

One of the main causes could be due to a diet that is too high in sugar and carbohydrates which prevents adequate absorption of zinc.
Consuming foods that contain phytic acid such aswhole-grain breads, cereals, legumes, and other foods as these bind zinc and inhibit its absorption.
Another area to be aware of is the regular use of non-steroidal anti-inflammatory drugs (NSAIDs) as these radically deplete zinc levels.

Best Sources of Zinc
The best food sources of zinc include oysters, shell fish, meat, eggs, whole grains, nuts and seeds. Grass-fed beef, organ meat and eggs from 100% pasture based animals are much better sources. Sprouted pumpkin, sunflower, hemp and chia seeds are also fantastic sources of zinc.

How much Zinc Should I Take?
The recommended daily allowance for zinc is between eight to eleven milligrams for most adults. However, most progressive nutritionists and doctors recommend between 30-40 mg/daily. Zinc can be a problem when one takes in more than 100 mg/daily. The preferred form of zinc is in an amino acid chelate such as glycinate chelate.

If you are experiencing any of the above symptoms and you aren't sure whether it is a zinc deficiency, feel free to contact me so that we can work together to get your health back on track.

October 14th, 2020

10/14/2020

When asking my clients what has been the biggest contributing factor to their not sticking to their diet, they always say, “Because of the cravings. I started craving sugar so much.”

Here are six steps that are easy to follow that will assist in reducing those cravings.
1. Increase Your Fibre Intake
Fibre moves through the body undigested, maintaining blood sugar levels and helping to keep you feeling full and satisfied longer. Healthy high-fibre foods include vegetables, nuts, seeds and legumes. Drink more water if you’re upping your fibre intake to prevent digestive side effects, such as constipation.
2. Eat More Protein
Protein is great for reducing hunger and sugar cravings. Protein cuts the levels of ghrelin, the hunger hormone, and like fibre, it also helps maintain normal blood sugar levels to prevent sugar withdrawal symptoms. Good sources of protein include grass-fed beef, lentils, wild caught fish, black beans, organic chicken and eggs.
3. Stay Hydrated
Thirst is often confused with hunger, and sometimes all it takes is drinking a bit of water and staying hydrated to counteract any cravings. Next time you have are hungry and have a craving, try drinking a glass of water, waiting half an hour and seeing if you’re actually hungry or just feeling thirsty.
4. Probiotics
Eating plenty of probiotic-rich foods helps increase the beneficial bacteria in your gut. Not only does this have far-reaching effects in terms of digestive health and immunity, but some research has even found that it could regulate blood sugar levels and reduce appetite.
A few examples of nutritious probiotic foods include kombucha, kefir, tempeh, miso, kimchi and natto.
5. Eat more Healthy Fats
Fat, much like protein and fibre, can promote satiety while warding off sugar cravings. This is because fat is digested very slowly keeping you fuller for longer. Get your healthy fats from foods like avocados, nuts and seeds or coconut oil.
6. Satisfy Your Sweet Tooth Without Sugar
There are plenty of easy ways to satisfy your sweet tooth without piling on added sugar by the teaspoon. Fruit, for example, not only contains natural sugars, but it also has loads of vitamins, minerals and fibre that make it a much healthier choice. Additionally, stevia is a natural, no-calorie sweetener that can sweeten up foods without the negative health effects of sugar. Look for green leaf stevia, the least processed form of stevia, to make sure you’re getting the real deal.

The above list also deals with withdrawal symptoms we may suffer with such as sugar headache, fatigue, muscle aches, cravings and nausea.

If you follow these six steps above, you will be implementing powerful tools that will assist in overcoming those cravings.
For further information, feel free to contact me.

Healing Oestrogen Dominance

10/8/2020

What is oestrogen dominance? This happens when there is excess oestrogen in the body in relation to progesterone. For women, oestrogen is a vital hormone for puberty, menstruation, and childbearing. In men oestrogen is crucial for libido and the production of sperm. For a variety of different reasons, your body can make too much oestrogen which leads to health issues.

Common Signs of Oestrogen Dominance in Women:

Bloating, puffiness, or water retention
Breast tenderness
Fibroids
Painful periods or endometriosis
Mood swings, PMS, irritability
Depression or cry easily
Anxiety or mini-breakdowns
Hard time falling asleep/staying asleep
Migraine/headaches
Brain fog

Common Signs of Oestrogen Dominance in Men:

Gynecomastia (breast growth)
Infertility
Erectile dysfunction

If you find yourself experiencing these symptoms, you may be oestrogen dominant. What causes oestrogen dominance? There are many reasons and contributing factors that can result in hormonal imbalances. Here are the most common ones:

Hormonal birth control
High sugar, low fibre diet
Toxic personal care products
Uncontrolled stress
An unhealthy gut
The use of plastic
Pesticides

So what can you do? The good news is that there are many natural and effective things you can start doing today to balance your hormones!

7 Simple and Effective Ways to Balance Your Oestrogen:

Swap Carbs for Healthy Fats. Eating a variety of foods high in short, medium and long-chain fatty acids is key to balancing your hormones. Your body needs various types of fats to create hormones, including saturated fat and cholesterol. My four favourite sources of anti-inflammatory, healthy fats include: coconut oil, avocados, grass-fed butter and wild-caught salmon.
Increase your cruciferous vegetable intake such as broccoli, cauliflower and kale. Cruciferous vegetables have phytochemicals that help to block oestrogen production.
Avoid toxic personal care products and cleaning products. Many modern beauty and cleaning products contain xenoestrogen, a product that mimics oestrogen and interferes with the natural hormonal balance. There are many options both in beauty products as well as cleaning agents that don't contain dangerous chemicals.
Reduce alcohol intake. Alcohol can raise your oestrogen levels and disrupt your blood sugar function.
Limit meat and dairy from conventionally raised animals. Meat and dairy from conventionally raised animals contain much more oestrogen than their grass-fed, free-range, and organic counterparts. Since you will be increasing the amount of fruits and vegetables you consume, you will naturally have less space for these foods in your diet and will slowly be able to start reducing them.
Lose weight. By applying the above you will automatically start to lose weight. To speed things up try Intermittent Fasting. Fasting for just 12 hours a day can be beneficial, it will be ideal to eventually work your way up to 16 hours per day.
Use Essential Oils.
Clary Sage: Clary sage helps to balance oestrogen levels because it contains natural phytoestrogens. It can be used to regulate your menstrual cycle, relieve PMS symptoms, treat infertility and PCOS. It also serves as a natural remedy for emotional imbalances, like depression and anxiety. Diffuse 3-5 drops of clary sage or add to a bath to help balance hormone levels and relieve stress.
Lavender: Lavender oil promotes emotional balance, as it can help to treat anxiety, depression, moodiness and stress. It can also be used to promote restful sleep, which will help to balance your hormone levels as well. Diffuse 5 drops of lavender oil at home, add 5 drops to a warm water bath or apply 3 drops topically to your temples, back or neck or wrists.

All of these tips are pretty easy to implement and if applied, they can go a long way in balancing your hormones, making you feel much healthier and more energetic in the long run.
If you are not sure whether you are oestrogen dominant or not, feel free to contact me so that we can work together to get your health back on track.

Foods That Cause Anxiety

9/21/2020

What Is Anxiety
Anxiety is your body's natural response to stress. It's a feeling of fear or apprehension about some future or current event. The first day of school, going for a job interview, giving a speech or the ongoing covid-19 situation may all cause anxiety.
Occasional anxiety is completely normal. However, experiencing intense, excessive and persistent anxiety can interfere with the quality of your life and impact your health in the long term. Therefore, it is beneficial to look into the root causes of the issue and reduce those anxiety triggers. One of these triggers which we tend to overlook is the type of foods that may contribute to that underlying unease and anxiety.
It is interesting to note that foods that cause inflammation and pain also trigger anxiety and by reducing these foods you will start feeling better on multiple levels.

Gluten
Gluten is a protein found in a variety of grains. Gluten is particularly problematic for those with Celiac disease or gluten allergies. However, a large number of the population is sensitive to gluten and may experience inflammation, pain, and other health issues from it.
Sugar and Processed Foods
Refined sugar and carbs are incredibly inflammatory. When you eat too much sugar, your body cannot process it quickly enough. As a result, it releases pro-inflammatory messengers called cytokines that may lead to physical and mental health issues. These processed foods are also high in other anxiety-triggering substances such as vegetable oils, artificial flavourings, gluten and additives.
Vegetable Oils
Processed vegetable oils, such as corn oil, canola oil, soybean oil, safflower oil, cottonseed oil, and peanut oil are high in omega-6 fatty acids. Over consumption of these oils can cause an imbalance between omega-6 and omega-3 fatty acids contributing to inflammation, pain and anxiety.
Artificial Flavourings
Aspartame and MSG are two particularly dangerous artificial flavourings that may trigger anxiety. However, you need to be careful with all artificial ingredients and other additives or preservatives,
including monosodium glutamate, artificial colouring, high fructose corn syrup, guar gum, sodium benzoate and trans fats.
Conventional Meat Products
Animals raised for conventional meat products are not treated by the highest of standards. They are often treated with hormones and antibiotics, fed with grain instead of grass which promotes inflammation and other health issues when consumed. Always try and eat organic and ethically raised meat.
Caffeine
Too much caffeine may trigger anxiety. Coffee and other caffeinated drinks, such as sodas and energy drinks may cause the shakes and stimulate a fight or flight response similar to anxiety. Sodas and energy drinks are also full of sugar and artificial ingredients that can further trigger anxiety.

How To Reduce Anxiety Naturally
Conventional treatments of anxiety often include pharmaceutical medications. However, these medications usually serve as a bandaid without addressing the cause or fully solving the problem. They also have multiple side affects which can impact your health down the line.
Itt is possible to reduce anxiety naturally through a nutritious diet, a healthy lifestyle, and appropriate supplementation. For some key strategies on reducing anxiety and living a more enjoyable life check out the following blog posts covering these topics:
Foods to Beat Anxiety, Magnesium Relieves Stress & Anxiety and four Herbs to Treat Stress.

You can also contact me to customize a specific plan for you to reduce your anxiety naturally.

Blood Pressure Management

9/11/2020

One in eight deaths worldwide is due to high blood pressure. This condition is the main risk factor for heart and kidney disease, and it greatly increases the chances of a stroke. And, while conventionally-trained physicians tend to prescribe drugs to reduce blood pressure, these medications can produce toxic side effects. Fortunately there are a variety of vitamins and nutrients that can significantly reduce blood pressure. To discover the top 7 natural supplements for blood pressure control, keep reading.

Vitamin D
Studies have shown that Vitamin D deficiency (blood levels under 20 ng/mL of 25-hydroxyvitamin D3) raises the risk of high blood pressure. To avoid deficiency, we should be getting at least 20 minutes of direct sunlight two or three times a week. You can also boost dietary levels of vitamin D with cold water (wild caught) salmon, organic mushrooms and pasture-raised eggs. However, to achieve optimal levels, you may have to take a supplement. Although individual needs may vary depending on gender, body mass, age, state of health and climate, experts maintain that most people need about 5,000 – 8,000 IU per day, to correct deficiencies in vitamin D.

Fish Oils
Studies have shown that fish oil, which is rich in omega-3 fatty acids such as EPA and DHA, promotes the relaxation of arteries while reducing arterial inflammation. This in turn results in reductions in blood pressure. To lower blood pressure, it is advised to take between 1,000 and 2,000 mg of fish oil a day. Be sure to use a quality source of fish oil to avoid toxicity concerns.

CoQ10
Research has shown that doses between 30 mg and 360 mg a day of CoQ10 can drop the systolic reading by as much as 16.6 mmHg. CoQ10 not only lowers blood pressure, but it can help reverse resultant damage by decreasing abnormal thickening of the heart muscle. Typical dosages range from 200 to 300 mg a day.

Magnesium
Magnesium is essential for regulating heart rhythm and blood pressure and is particularly beneficial for people with cardiovascular disease. In one study involving patients with advanced heart disease, magnesium supplementation caused a 9 mmHg drop in systolic blood pressure. The systolic, or top measurement, records the pressure during heartbeats, while the diastolic reveals blood pressure between beats. For people who are low in magnesium supplementation can have even more dramatic effects on blood pressure. In one study of low-magnesium patients, supplementation with 450 mg of elemental magnesium a day dropped systolic levels a huge 20.4 mmHg.

Garlic
Garlic contains an active constituent called allicin, which increases the body’s production of beneficial nitric oxide, which in turn enhances the dilation of blood vessels. In a meta-review published in 2016 in Journal of Nutrition, the authors examined 50 years of controlled trials involving almost a thousand participants and concluded that garlic lowered both systolic and diastolic blood pressure by an average of 8.7 and 6.1 mmHg respectively.

Cinnamon
Cinnamon is high in cinnamaldehyde, an antioxidant compound that is being researched for its ability to decrease both blood pressure and blood sugar. Cinnamon is generally regarded as safe when taken in amounts typically added to food.

Anthocyanins
Anthocyanins are the flavonoids found in coloured fruits such as blueberries and blackberries. These flavonoids inhibit production of blood pressure-raising ACE (angiotensin-converting enzyme) while increasing production of beneficial nitric oxide. One study found that two servings of anthocyaninrich berries a day caused significant drops in systolic blood pressure.

Balancing blood pressure is one of the most important things you can do to protect your health. These natural supplements can be powerful tools in providing the means to do so.

If you are on any blood pressure medication and would like to go the supplement route, check with your doctor first. You can then contact me and we can check with muscle testing what supplements are best suited for you.

References:
https://www.lifeextension.com/magazine/2010/3/reduce-blood-pressure-naturally
https://pubmed.ncbi.nlm.nih.gov/26764326/
https://pubmed.ncbi.nlm.nih.gov/23867208/
https://www.medicalnewstoday.com/articles/322284#:~:text=Some%20research%20suggests%20that%20garlic,blood%20pressure%20in%20hypertensive%20people.

COVID-19 Prevention

6/16/2020

There is a lot of information out there on how to prevent being infected by COVID-19. Good primary prevention like washing hands, using sanitisers, keeping social distance and wearing a mask is good advice, but there is more to prevention than just external protocols.
So what additional steps can we take? Most people infected by COVID-19 have a compromised immune system, this is apparently due to two key factors:

Co-morbidities (obesity, diabetes, cancer, heart disease, hypertension).
Nutritional deficiencies.

To prevent infection and lower the risk of death, we must prepare and build up the immune system to function quickly and more effectively! Only by having a prepared and strong immune system will you be able to protect yourself and reduce your infection risk. So here are a few recommendations to optimise your immune system to help you fight any viral infection.
Food:

Eat real food! Reduce sugar and refined carbohydrates.
Limit processed meals.
Eat more vegetables, fruits and nuts.
Hydrate well with water!

Lifestyle:

Try and sleep at least 8 hours a night.
Exercise at least 3 times a week, even if it is a mild form exercise like walking.
Relaxation and meditation.

Supplementation:

Multivitamin and mineral, one daily.
Vitamin C, between 3000-4000mg daily, reduce if it causes laxative effect (bowel tolerance).
Vitamin D 2,000 - 5,000 IU daily depending on body weight.
Zinc 30 mg daily.
Magnesium 500 mg daily (in malate, citrate, or chloride form).
Selenium 200 mcg daily (also contained in many multivitamin supplements, or eat a couple of Brazil nuts).
Probiotics, 30 billion a day.

Out of the above supplements vitamin C is the most important and therefore should be the first line of defence against any viral disease including COVID-19. Vitamin C has been used successfully against every single virus including influenza, pneumonia, and even poliomyelitis. COVID-19 is a seriously contagious disease, but contagion to a virus largely depends on the susceptibility of the host. It is well established that low vitamin C levels increase susceptibility to viruses.
The above protocol will not prevent you from becoming infected but will provide your body with necessary cofactors to negate many of the serious complications of the disease.

Foods To Beat Anxiety

4/18/2019

Whenever our stress levels rise, we tend to reach for that chocolate or a pint of ice cream, a habit known as “comfort eating”. Although providing us with temporary bliss, we will regret this in the long run. Emotional eating doesn't address the the issues leading to this unhealthy crutch which in turn heads towards more health problems and weight gain.
So, the next time the blues hit, opt for the following potentially stress-busting foods that will allows us to combat these feelings:

Green leafy vegetables: Research has shown that green leafy vegetables contain folate that produces dopamine, a pleasure-inducing brain chemical that helps in keeping us keep calm (1). The best and most effective green leafy vegetables are spinach, kale and Swiss chard.(2)
Fermented foods such as kimchi and kefir contain beneficial bacteria, or probiotics, that positively impact our mood and brain health. These probiotics improve GABA levels in certain brain regions (3), and help decrease corticosterone (a stress inducing hormone) levels and alleviated anxiety- and depression-related behaviour (4).
Animal-based omega-3 fats: Ideally acquired from fish like wild-caught Alaskan salmon, sardines or anchovies, or high-quality krill oil supplements. Research has proven that omega-3 fats were effective in inhibiting initial symptoms of depression without the side effects (5, 6).
Blueberries: Pigments called anthocyanins are responsible for the intense colours of blueberries, and help with the brain’s production of dopamine, a neurotransmitter that helps boost mood, memory and general brain function.
Bananas: This yellow fruit are home to dopamine, which may assist with promoting a better mood. Other vital mood-boosting nutrients present in bananas include B vitamins and magnesium. The former may help calm down the nervous system.
Vitamin C rich foods: Vitamin C-rich fruits may not just assist with combating infections, but aid in alleviating stress too. Studies have shown that consistent vitamin C intake helped lower both levels of stress hormones in the blood and typical indicators of physical and emotional stress.
Dark chocolate: Anandamide, a neurotransmitter found in dark chocolate, is said to be beneficial in momentarily inhibiting negative feelings of pain and depression.
Turmeric: Most of its health benefits are traced to the pigment curcumin. It is responsible for the spice’s bright yellow-orange hue and health benefits, such as neuro-protective properties that may defend your brain and improve your mood (7).

Steer clear of the following three types of foods since they can exacerbate anxiety:

Sugar: Apart from causing changes to blood sugar levels and mood swings, consuming way too much sugar may lead to insulin and leptin resistance that can cause impaired brain signalling. Sugar also increases depression risk if excessive amounts are consumed.
Gluten: A protein found in grains like wheat, rye and barley has been proven to negatively impact mood and brain health.
Processed foods: Avoid these foods, which are usually made with sugar or gluten, trans fats, artificial sweeteners and colours, monosodium glutamate (MSG) and many other synthetic ingredients, because these may cause irritability and poor mood.

1. https://edition.cnn.com/2015/04/13/health/superfoods-stress-relief/index.html
2. https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3179073/
4. https://www.sciencedirect.com/science/article/pii/S2352289516300509
5. https://www.biologicalpsychiatryjournal.com/article/S0006-3223%2804%2901261-2/abstract
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191260/
7. https://edition.cnn.com/2013/11/26/health/upwave-food-mood/index.html

8 Flu Natural Remedies

1/22/2019

Flu season is now well underway throughout the World, with the final months of 2018 and first month of 2019 already seeing the annual resurgence of flu cases. The World Health Organisation (WHO) has warned another pandemic could happen any time now. So, how do we go about building up our immune systems to combat flu and other related inflections?
Luckily, there are natural remedies that can help, but first lets have a look at what the classic signs and symptoms of flu are.
Signs and symptoms of flu may include:

fever
cough
runny nose
muscle or body aches
headaches
fatigue
vomiting
diarrhoea

Conventional flu treatment includes antiviral drugs and vaccines. I do not recommend you get a flu shot as a preventative measure for the flu. These vaccines can cause side effects and often contain dangerous chemicals and preservatives. On rare occasions, they may even cause severe allergic reactions and hospitalisation. (1)
So how do you get rid of or reduce your flu symptoms in 24 hours without conventional medicine? Here are some natural flu remedies you can use to find relief from your symptoms.
Remedies:
1. Vitamin C (1,000 mg 3–4x daily)
Vitamin C helps with immune system function and boosts white blood cells. Take 1,000-4000 milligrams of vitamin C daily to ward off a cold or flu. You can go even higher if you are experiencing severe symptoms. Side effects of too much vitamin C is a runny stomach (bowel tolerance), if that happens you cut back a little on your dosage.
2. Vitamin D (2,000 IU daily)
Vitamin D is produced in the body by sunlight. Research shows that low vitamin D levels are linked to higher rates of cold, flu and respiratory infections. It has also been shown that the current recommended daily amounts of vitamin D are far too low, and that 2,000 rather than 200-400 units per day is a better choice, this will not only help prevent colds and flu, but will also help you get over the symptoms much quicker.
3. Echinacea (1,000 mg 2–3x daily)
This herb can help your body fight off infections, but it is best to take it at the first sign of illness. Researchers have found that echinacea effectively treats respiratory tract infections in the short and long-term, and doesn’t cause the same resistance as a popular flu medication. It also acts as an anti-inflammatory, which can help reduce the bronchial symptoms of cold and flu. (2)
4. Elderberry (10 mL daily)
It is believed that this herb can deactivate the flu virus and naturally boost immunity. The flowers and berries of elderberry are said to boost the immune system, treat flu and relieve sinus pain.
5. Zinc (50–100 mg daily)
Zinc supports immune function and has an antiviral effect. It works best when taken at the First sign of illness. Zinc also lessens the symptoms of the cold virus but excessive amounts aren’t good for you. Take 50–100 milligrams (do not exceed 100mg) of zinc daily to ward off or treat cold and flu symptoms. (3)
6. Essential Oils for Flu
Rubbing peppermint and frankincense essential oil into the neck and bottoms of the feet naturally supports the immune system. Also, clove oil can protect the body against infection and can speed recovery from colds and flu.
7. Probiotics
Restoring the beneficial bacteria in your gut can help boost your immune system considerably.
8. Get Fresh Air
Indoor winter environments can be a source of concentrated toxins and germs, especially when windows are kept closed. The dry air we inhale as we heat our homes during the winter makes airways more reactive and sensitive to viruses.
Foods for flu recovery:
Eat whole fruits and vegetables. Include soups with bone broth, cooked vegetables or herbal teas to help with digestion. Don’t force yourself to eat. Adequate hydration is the key to flushing out the virus from your system.

In conclusion, no one wants to come down with a cold or the flu at anytime. When you take the above steps you’ll not only beat colds and the flu, you will also be protecting your body from other more serious chronic diseases that could really compromise your health down the road.
You should also keep in mind that if you or a loved one experience complications from flu, such as pneumonia, or have a high fever that won’t go down, see your healthcare provider right away. If you catch flu and you have a chronic condition, such as asthma, or you are pregnant, see your doctor.
If you are doing all of the above and you are still run down and continuously sick, you may have a depressed immune system which makes you more prone to catching flu. This could be due to a nutrient deficiency, stress, lack of sleep and exposure to toxins that open you up to attack from seasonal infections. With Health Kinesiology (muscle testing) and yes/no questions it is possible to find out what exactly is having a negative effect on your immune system. Once the specific issue/s have been identified, a treatment plan can be put in place to rebalance the body and energy system, then in conjunction with the above natural remedies you will be well on your way to vibrance and health.

References:
1.(https://www.naturalhealth365.com/flu-shot-vaccine-side-effects-2802.html?fbclid=IwAR0-TwHRijbiBJ8XZcSVSfAgZiw06PbMezoWZ7DCxVWb3Cwi4jTI8Hbk8YQ)
2.(https://www.ncbi.nlm.nih.gov/pubmed/23263637)
3. (https://www.ncbi.nlm.nih.gov/pubmed/27055821)

April 26th, 2018

4/26/2018

Magnesium Relieves Stress & Anxiety

There are a number of ways that magnesium acts in the body to reduce stress and anxiety.
1. Balances Blood Sugar
Sugar imbalance is probably one of the key factors that has contributed to almost every chronic disease. This is mainly because of the carbohydrate-heavy diets and sedentary lifestyles that we tend to lead. Blood sugar fluctuations can contribute to chronic inflammation, hormonal and neurotransmitter imbalances, and weight gain. All of this creates a mental state that can't cope with stress and is continually experiencing anxiety.
One of the biggest symptoms of experiencing a blood sugar imbalance is something called reactive hypoglycaemia. Shortly after a meal, you become tired, irritable, shaky, dizzy and anxious, followed by a rampant increase in hunger. Magnesium supplementation combined with a dietlow in carbohydrates and high in healthy fats has shown to help prevent drastic drops in blood sugar, helping to mitigate inflammatory effects (1).
2. Stabilizes Cortisol
Cortisol helps us to cope with stressful situations. But when under stress for long periods of time the chronic elevation of cortisol can become a problem. This chronic elevation of cortisol contributes to inflammation and blood sugar imbalances that increase the likelihood of experiencing anxiety. Elevated cortisol can also contribute to depression, memory loss, and brain fog, among other mental disorders. Magnesium helps by lowering cortisol, preventing inflammation, and effectively lowering the tendency of anxious feelings (2,3).
3. Improves GABA Levels
Our mental states are heavily controlled by chemicals in our brains called neurotransmitters. Two neurotransmitters named glutamate and GABA are primarily responsible for the balance between vigilance and relaxation. Glutamate is increased during times when we need to focus while GABA is what tells our brains to relax and rejuvenate. In our overstressed society, we tend to be glutamate dominant. What should happen in a healthy individual is that excess glutamate in the brain is converted into GABA to help balance us out after a stressful event. During times of chronic stress, we stop converting glutamate into GABA efficiently which leaves our brains in a stimulated state. This leads to inflammation and high levels of damage to the brain tissue which is highly correlated with anxiety disorders. Magnesium supplementation helps to boost GABA
production in by binding and stimulating GABA receptors and then by increasing the conversion of glutamate into GABA (4).
4. Reduces Brain Inflammation
Inflammation in the brain is thought to be one of the leading causes of anxiety and depressive disorders (5,6). The brain is one of the most concentrated areas of mitochondria in the body (mitochondria are structures in our cells that produce energy). Mitochondria are very sensitive to inflammation, so when in an inflamed environment, energy production goes down. With less energy you won’t have the ability to be able to handle the demands of a stressful life. Magnesium supplementation helps to negate this inflammatory environment.
5. Alleviates Symptoms Of Depression
It has been shown in one study to be as effective as pharmaceutical anti-depressants, possibly by helping to up regulate the production of serotonin in the brain (7).
6. Detoxifies Heavy Metals
Heavy metals like lead, mercury, and aluminiumcan make their way into the brain tissues and cause massive amounts of inflammation. Heavy metal exposure has been linked to anxiety in addition to a range of other neurological disorders like autism, ADHD, and depression.
Magnesium can help with ridding the body of heavy metals and help prevent them from entering the brain in the first place. (8).
Summary
Magnesium is essential to human health and intricately involved in helping the body endure heightened levels of stress. If you have feelings of overwhelming stress and anxiety, make the conscious effort to increase your magnesium and you will notice just how powerful this mineral can be. You can do this by supplementation and by consuming magnesium rich foods such as swiss chard, spinach, grass-fed dairy, avocados, sprouted pumpkin seeds, pink salts, nuts, dark chocolate, wild-caught fish, sprouts, sea vegetables and organic coffee.

References:
1. https://www.ncbi.nlm.nih.gov/pubmed/19629403
2. https://www.ncbi.nlm.nih.gov/pubmed/28670189
3. https://www.ncbi.nlm.nih.gov/pubmed/23853635
4. https://www.ncbi.nlm.nih.gov/pubmed/11447329
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
6. https://www.sciencedirect.com/science/article/pii/S0889159113004698
7. https://www.ncbi.nlm.nih.gov/pubmed/27910808
8.http://www.nutritionalmagnesium.org/magnesium-deficiency-found-in-mild-to-moderate-alzheimers-disease-new-study-reveals/

Four Herbs to treat Stress

12/28/2017

Research has shown that “emotional” or “psychological” stress negatively impacts our physical body, and not just our sense of well-being.(4-6)
Stress produces physical changes in the body such as increasing the size and weight of the adrenal glands. This elevates the levels of cortisol, which in turn negatively affects our health.(1,7,8)
At the cellular level, stress inhibits our natural antioxidant systems, promotes oxidative damage, and injures energy-producing structures inside mitochondria, where cellular energy is managed.(6,8)
All this stress is taking a serious toll. Roughly 90% of all visits to primary care doctors are for stress-related complaints.
Do you want to find natural stress remedies that work for you? Here are four herbs to reduce the stress levels at home and work.

Ashwagandha
Used in Ayurvedic medicine, ashwaganda balances fatigue, exhaustion, stress, depression, nervous tension and it has the power to lower inflammation and fight infection. Ashwagandha has been used in Eastern medicine for over 2,500 years and has immune-modulating effects that boost your immune system and aid the body in lowering cortisol levels.
In a 2012 study published in the Indian Journal of Psychological Medicine, patients were given 300 mg of ashwagandha root extract twice a day for 60 days. What happened? The participant’s scores of perceived stress dropped by 44% and their levels of the stress hormone cortisol decreased by almost 28%.(9)
Then, in 2014, a systematic review of five controlled studies involving humans found that ashwagandha significantly improved anxiety and stress levels.(10)

How to use:

Made into tea
As a capsule or tablet
In a liquid extract or tincture
As a powder, which you can add to foods and beverages

While taking ashwagandha is considered safe for most people, some health professionals advise against taking it if you’re pregnant or breastfeeding.

Holy Basil
Also called tulsi, holy basil is known in India as the “elixir of anti-aging.” Preliminary studies suggest that holy basil benefits include helping you fight fatigue and stress; boost your immune system; and regulate blood sugar, blood pressure and hormone levels.
People who take it often report that it gives them a calming energy and a general sense of well-being.
Tulsi has also been found to help regulate your blood sugar and support heart health.

In a 2012 randomized, double-blind, placebo-controlled study published in the international, peer-reviewed journal Evidence-Based Complementary and Alternative Medicine, 158 highly stressed individuals received either a placebo or holy basil. After six weeks, the holy basil group reported improved symptoms of general stress 39% more than the placebo group. Symptoms, such as frequent feelings of exhaustion, forgetfulness, and sleep problems decreased significantly. There were no reported adverse effects.(11)
Another 2008 study published in the Nepal Medical College Journal involved patients with generalized anxiety disorder. Researchers found that 500 mg of holy basil twice daily significantly reduced anxiety and associated stress, depression, and inattention in participants.(12)

How to Use:
Use tulsi regularly to help balance your body and support its response to everyday stressors.
Some ways to use this herb:

As a tea
In cooking
As a capsule or tablet
In a powder form

According to herbalist Rosalee De La Foret, tulsi may have an anti-fertility effect. Therefore, pregnant women or couples who want to conceive shouldn’t take this herb.

Lemon Balm
Lemon balm actually has a direct impact on the nervous system, soothing and calming frayed nerves. Known as a relaxing nervine, lemon balm relaxes, soothes and supports the entire nervous system.
Lemon balm may help if you’re:

anxious
tense
stressed out
mildly depressed
restless
irritable
in a panic
nervous (with or without heart palpitations)
wound-up
agitated
burning the candle at both ends
over-worked
unable to sleep

Lemon Balm is considered safe for most people to consume daily but be sure to check with your doctor if you have any medical conditions. If you have a under active thyroid, it’s best not to consume lemon balm in excess. Randomised, double-blind research published in 2004 in the journal Psychosomatic Medicine gave participants a single dose of lemon balm (300 mg or 600 mg) or a placebo. After an hour, those taking the higher dose reported reduced stress and improved calmness and alertness.(13)
In another 2011 study, 20 adults with moderate anxiety and insomnia were given 300 mg of lemon balm twice per day for 15 days. Researchers found the lemon balm reduced anxiety and related symptoms by as much as 18% and decreased insomnia by 42%.(14)
Lemon balm is also able to effectively increase GABA activity in the brain. Your brain uses the neurotransmitter GABA to prevent over-excitement and achieve balance. It helps keeps our stress levels low and plays a role in sleep.(15)

How to Use:
For most people, lemon balm is considered safe to take daily. Many people use it to improve their mood and stress levels, as well as for anxiety or seasonal affective disorder.
Some ways to use this herb:

As a tea
In tinctures or syrups
In cooking and baking
Lemon-balm infused water

If you have leaves from this plant, you can simply rub a leaf between your fingers to absorb some of its essential oils aromatically. Lemon balm is easily grown in containers.

Curcumin
Curcumin is the most active compound in the turmeric root. You’ve probably heard about the vast range of health benefits curcumin and turmeric can provide, if you have a health problem, take turmeric. In fact, turmeric may be the world’s most important herb.
But you may not be aware that this magical herb can help relieve stress and anxiety.

Amazingly, curcumin has been found to reverse harmful brain changes induced by chronic stress.(16)
In a 2016 study published in the Journal of Clinical Psychopharmacology it has been shown that taking 500 mg of curcumin twice daily, with fenugreek, considerably reduced stress, anxiety, and fatigue while significantly increasing the quality of life in people suffering from extreme occupational stress.(17)
In another 2015 study published in the Journal of Psychopharmacology, 400 mg of curcumin was given to healthy adults aged 60 to 85. One hour after a single dose, participants scored better on tasks requiring sustained attention and working memory. Continuous use for weeks improved scores on working memory and mood, including general fatigue, calmness, and contentedness.(18)
And it can even help with PMS. In a randomized, double-blind, placebo-controlled study published in 2016 in Neuropeptides, Curcumin was found to reduce anxiety experienced by women with PMS and to significantly reduce PMS-related emotional, behavioural, and physical symptoms.(19)

How to Use:
Curcumin is generally considered safe to take indefinitely. But unfortunately, the body isn’t able to absorb it and make use of its benefits very efficiently.
Mixing turmeric with black pepper and a fat source, such as ghee or coconut oil, as has been done traditionally in India for many centuries seems to supercharge absorption rates. But many people find it easiest to achieve optimal levels with curcumin supplementation.

Important Considerations
Herbs can be useful in helping you to reduce your stress at home and at work. But you can’t use herbs to singlehandedly make up for a lack of sleep, poor diet, lack of exercise, or being stuck in toxic relationships.
So, if you’re experiencing the negative effects of stress and are battling to cope, please feel free to contact me, it's important to consider not only how to recover but also what you can do to best minimize/treat the factors that are causing you stress.
For an appointment or chat, contact me at shannon@shannonbester.com

References

Xu Y, Ku B, Tie L, et al. Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB. Brain Res. 2006;1122(1):56-64.
Gomez-Pinilla F, Nguyen TT. Natural mood foods: the actions of polyphenols against psychiatric and cognitive disorders. Nutr Neurosci. 2012;15(3):127-33.
Xu Y, Ku B, Cui L, et al. Curcumin reverses impaired hippocampal neurogenesis and increases serotonin receptor 1A mRNA and brain-derived neurotrophic factor expression in chronically stressed rats. Brain Res. 2007;1162:9-18.
Hirose A, Terauchi M, Akiyoshi M, et al. Depressive symptoms are associated with oxidative stress in middle-aged women: a cross-sectional study. Biopsychosoc Med. 2016;10:12.
Raza MU, Tufan T, Wang Y, et al. DNA Damage in Major Psychiatric Diseases. Neurotox Res. 2016;30(2):251-67.
Rinwa P, Kumar A. Piperine potentiates the protective effects of curcumin against chronic unpredictable stress-induced cognitive impairment and oxidative damage in mice. Brain Res. 2012;1488:38-50.
Xu Y, Lin D, Li S, et al. Curcumin reverses impaired cognition and neuronal plasticity induced by chronic stress. Neuropharmacology. 2009;57(4):463-71.
Liu D, Wang Z, Gao Z, et al. Effects of curcumin on learning and memory deficits, BDNF, and ERK protein expression in rats exposed to chronic unpredictable stress. Behav Brain Res. 2014;271:116-21.
https://www.ncbi.nlm.nih.gov/pubmed/23439798
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3185238/
https://www.ncbi.nlm.nih.gov/pubmed/19253862
https://www.ncbi.nlm.nih.gov/pubmed/15272110
https://www.ncbi.nlm.nih.gov/pubmed/22207903
https://www.ncbi.nlm.nih.gov/pubmed/19165747
https://www.ncbi.nlm.nih.gov/pubmed/17022948
https://www.ncbi.nlm.nih.gov/pubmed/27043120
https://www.ncbi.nlm.nih.gov/pubmed/25277322
https://www.ncbi.nlm.nih.gov/pubmed/26608718

Are there any Safe Zero-Calorie Sweeteners?

12/15/2017

The majority of sweeteners are far from harmless! Aspartame, Equal, sucralose, Splenda and saccharin are all linked to increased risks of kidney disease, metabolic dysfunction, diabetes and obesity. It may be tempting to use these sweeteners thinking that it can help you lose weight while still eating sweet treats, but, if you value your health, steer clear of these dietary pitfalls!
Where does this leave you when you need something sweet? Here are three natural options that will satisfy your sweet tooth and won’t negatively affect your health and cause weight gain.
Stevia
Stevia is about three hundred times sweeter than sugar but without the caloric content.
Stevia reduces blood sugar and blood pressure, combats infections, and reduces the risk of diabetes. One study even found that consuming stevia was as effective as a popular oral anti diabetic drug, but with fewer side effects.
In 2012, Nutrition and Cancer highlighted a study that has connected stevia consumption to breast cancer reduction.
The journal Food Chemistry published a study out of Croatia showing that when stevia is added to natural colon cancer killing mixtures, such as blackberry leaf, antioxidant levels soar. Together, these studies show stevia’s potential as a natural cancer treatment.
Raw Honey
Raw honey is rich in phytonutrients, and is renowned for having powerful anti-oxidative and anti-inflammatory properties.
Nearly all commercially-produced honey is heated to kill potentially harmful bacteria, reduce crystallization, and improve product flow. Unfortunately, this process also kills the vital, living enzymes and good bacteria which make raw honey one of the world’s oldest-known superfoods. The bacteria in raw honey serves as a prebiotic: a substance containing helpful microorganisms that aid in the process of digestion. When consumed raw, honey’s natural enzymes aid in the breakdown and assimilation of the many nutrients it contains.
Raw honey is also rich in powerful antioxidants called phenolic compounds, known to play an important role in cancer prevention. These compounds found in honey have also shown promise in reducing arterial blockages and lowering overall risks associated with cardiovascular disease.
Molasses
What sets molasses apart from cane sugar, is its high nutritional value. In comparison to sugar, a 3.5 oz serving of blackstrap molasses contains more than a quarter of your daily supply of minerals such as iron, magnesium, potassium, manganese, B vitamins and it is also high in antioxidant content.
Being rich in minerals and vitamins, molasses plays a vital role in maintaining healthy blood and bones. This makes molasses a great alternative to non-nutritive sweeteners for pregnant or nursing women, or women who are trying to become pregnant. It also makes a great dietary supplement for anybody who is at risk of developing osteoporosis. Polyphenols, the plant compounds that imbue antioxidant properties, are abundant in molasses, and have been recognised for having anti-cancer properties in clinical studies.
These three, natural healthy alternatives to sugar prove that craving sweetness doesn’t have to promote weight gain, or lead to blood sugar imbalances.

References
https://www.ncbi.nlm.nih.gov/pubmed/23061910
http://europepmc.org/abstract/med/24423548
https://www.ncbi.nlm.nih.gov/pubmed/28792778
White JW. Composition of honey. In: Crane E, editor. Honey, a comprehensive survey. London: Bee research Association and Chalfont St Peter; 1975. pp. 157–206.
https://www.livescience.com/52541-phytonutrients.html
https://www.ncbi.nlm.nih.gov/pubmed/20043255
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3005390/?tool=pubmed
https://en.wikipedia.org/wiki/Molasses
https://www.ncbi.nlm.nih.gov/pubmed/19103324
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC305362/#B31