Beyond the satisfaction of indulging, the attraction to chocolate is rooted in the interplay of hormonal fluctuations, subtle shifts in our neurotransmitters (brain chemicals), and nutrient deficiencies.
Let’s face it, if chocolate is already your treat of choice, it’s not surprising that you’d want a chocolate fix when you’re feeling hormonal. After all, we all want foods that comfort us!
It’s safe to say that hormones play the strongest role in chocolate cravings during our period. After ovulation begins (around two weeks before our bleed), the body begins to burn more calories, and appetite increases. There is also an increase in the stress hormone cortisol, and a reduction in our feel-good hormone, serotonin.
There is a theory that to help boost serotonin hormone levels, we eat food that makes us feel good. When your bleed rolls around there is a drop in oestrogen which is linked to changes in insulin sensitivity, and this too can trigger cravings.
Did you know that premenstrual syndrome (PMS) has been grouped into different types? Type-C is characterized by food cravings, whether it's for carbohydrates, chocolate, salt, or sugar. It's driven by a hormonal imbalance and whilst its exact mechanism is not fully understood, it's been linked to high insulin levels and/or low serotonin levels. Eating carbohydrates boosts the amino acid tryptophan in our body which leads to more serotonin production, so it makes sense that sugar is commonly sought after.
Other symptoms of PMS-C include:
Hunger before your period can extend beyond just a chocolate craving and could serve as an indication that you need more of a certain nutrient or that you have a deficiency.
Given the stressful modern life we all interact in, it’s not uncommon to be low in magnesium. When the body is stressed or anxious, it burns through magnesium at a rapid rate, and guess what – chocolate (or rather cacao), is rich in magnesium.
Another reason women crave chocolate is because they suffer heavy bleeds. When our menses are heavy, we’re at risk of iron deficiency.
Cacao happens to be the highest plant-based source of iron we have. It contains 13.9 mg per 100g. This compares to beef at 2.5 mg, spinach at 3.6 mg or supplemental iron that comes in at around 24mg a dose. While you would only have a tbsp of cacao each time, it still makes sense why the body craves chocolate when we’re deficient.
Magnesium also helps the muscles relax, which can ease cramps and reduce other pains by boosting endorphins.
The taste, smell, and texture of chocolate is a big draw card but there are also emotional and psychological reasons that we reach for chocolate. Chocolate releases one of our feel-good and reward hormones, dopamine. Thanks to the fat and sugar levels, consumption sets off our brains like a pinball machine!
Many women have a tough time in the lead-up to their period and during menstruation. Whether they suffer from mood swings, sadness, irritability, fatigue, or more seriously, endometriosis, adenomyosis, cysts, fibroids, or run-of-the-mill period pain, it’s no secret that a bit of comfort food can alter mood and temporarily alleviate negative feelings.
A high-calorie snack can also help with energy but unfortunately, the sugar in regular chocolate will only drive up inflammation and exacerbate period pain. However, you could certainly benefit from a few pieces of dark chocolate, perhaps while bathing in a magnesium salt bath!
One really important consideration when it comes to managing chocolate cravings is to ensure your diet is satiating enough. That means having a good balance of carbohydrates, fats, and proteins in each meal. You can learn more about macronutrients that will help.
If you have a low mood or a hormonal imbalance driving your chocolate cravings, take our free online assessment and receive an in-depth report on which supplements, dietary inclusion, and lifestyle measures are best for you!
Remember if you consume something sweet one day, then your body creates a physiological response to that sugar. If it’s consumed regularly, the body will automatically reduce blood sugar levels in anticipation of the next sugar high. This is the sugar craving people experience. Like any drug, the body requires more and more to obtain the same high. This is how a chocolate addiction begins!
Try these alternative snacks that won’t compromise your health!
Our naturopaths at the Happy Healthy You online clinic can help you diagnose any potential nutrient deficiencies and ensure you get the right supplement to rectify any cravings you may have.
Start your journey towards a happier and healthier you today, Click on the button below to avail a FREE consultation!
]]>In the fast-paced world we live in, the concept of stillness often eludes us. We are constantly bombarded with stimuli, stressors, and a never-ending stream of information.
However, there exists a profound connection between the stillness of the mind and the body's remarkable ability to heal itself. This connection taps into the intricate interplay between our mental and physical well-being, unlocking a realm of healing potential that is often underestimated.
The mind-body connection has been a topic of fascination for centuries, and modern science continues to unravel its complexities. The human body is an intricate network of systems, all regulated and influenced by the brain. When the mind is cluttered with stress, anxiety, and constant chatter, it can negatively impact the body's natural healing processes.
One of the primary mechanisms through which the mind influences the body is the stress response. When the mind perceives a threat, the body releases stress hormones like cortisol and adrenaline, initiating the famous "fight or flight" response.
While this response is essential for survival, chronic stress can wreak havoc on the body's immune system, impairing its ability to heal. When the body is under stress it depletes energy reserves and essentially halts healing.
Enter the concept of stillness – a state of calm and quietude that allows the mind to settle. When the mind is still, the body shifts into a state of rest and recovery, activating the parasympathetic nervous system. This activation promotes relaxation, lowers stress hormone levels, and creates an environment conducive to healing.
Over the past 30 years as a naturopath, I have learnt many things and only recently through technology via monitoring heart rate variability (HRV) can we actually see the profound effect of stilling the mind.
Mindful practices such as meditation, deep breathing, cold exposure, and yoga are powerful tools that facilitate stillness of the mind.
Research has shown that regular mindfulness practices can positively impact various aspects of health, from reducing inflammation to improving immune function.
These practices create a harmonious balance between the mind and body, fostering an environment where healing can take place.
The immune system, our body's defence against illnesses, plays a crucial role in the healing process. Chronic stress can compromise the immune system, making the body more susceptible to infections and delaying the healing of injuries or wounds. By cultivating a still mind, individuals may experience a profound impact on their immune function.
Studies have demonstrated that mindfulness practices can enhance immune function by reducing inflammation and promoting the production of immune cells. The mind's ability to influence the immune system highlights the intricate connection between mental well-being and physical health.
Chronic pain is a pervasive issue that affects millions worldwide, often leading to a reduced quality of life. While medication and therapies are common approaches to pain management, the power of the mind in alleviating pain should not be underestimated.
Through practices like meditation and mindfulness, individuals can develop a heightened awareness of their bodies and learn to manage pain more effectively. Natural supplements like Magnesium Sleep Pain (MSP) can also help greatly.
Mindfulness-based pain management has gained recognition as a holistic approach to alleviating various types of chronic pain. By fostering stillness in the mind, individuals can shift their perception of pain and develop coping mechanisms that empower them to navigate discomfort with resilience.
In a world filled with noise, finding moments of stillness may very well be the key to unlocking the body's extraordinary capacity for healing. The mind-body connection is a dynamic and intricate relationship that influences our overall well-being.
By embracing practices that induce stillness, individuals can tap into the body's innate ability to heal itself. From bolstering the immune system to managing chronic pain, the transformative power of a calm and still mind opens the door to a new dimension of health and vitality.
Harness the healing power of stillness and a calm mind. Our naturopaths at Happy Healthy You can walk you through the process. Find out how by booking your FREE consultation today!
]]>Whether you use our products or not, the book is a valuable resource to firstly understand how your body works, and then take proactive steps to improve your health. Our products are tools to assist on the journey, however the real work comes from your diet, lifestyle and outlook on life. The sum total of your positive vs negative actions towards your body over a lifetime, is what matters.
Our whole philosophy is based on the principle and fact, that the body has the ability to heal itself. Often forgotten in the age of disease management, rather than health building medicine. For the body to heal itself, we must create an environment to be healthy. It is a very simple concept, yet most struggle to create this environment where the body can maintain health and ideally regenerate itself.
This diagram illustrates how this delicate balance can be achieved and the actions that facilitate this state. Symptoms are really just sign posts to the level of balance in the body. The more severe the symptoms, the more imbalanced the body has become.
Understanding how the body works and the philosophy of health is important to be able to make the right choices to either build health or reduce health. We wanted to create a guide that holds your hand through the process. To allow you to implement these ideas into busy lives and make a healthy diet and lifestyle sustainable.
The Happy Healthy YOU guide presents the do and dont's of health. A simple 7 day program can easily be implemented and then rolled into an ongoing set of choices towards health and wellbeing. You will start to feel better, lose weight if you need, sleep better and ultimately set the direction of your health in a positive way. It is then up to you to own those choices and make it a habit.
Often the hardest part of eating well is the food preparation. This is why we have provided over 100 of our most loved recipes which are easy to prepare, taste great, healthy, and quick to make. Be inspired by the selection in the book and use the shopping guide to source your ingredients.
Complete with tips on how to grow your own sprouts and ferment foods.
Recipes are delicious too. A healthy diet does not have to be about food deprivation, rather simply education. Finding substitutes to your current favourites and making healthy options along with exploring new recipes and flavours.
Finally, there will always be times when you want to treat yourself. Often this is the tripping point for many on making healthy choices, so we made this easy too with a range of healthy temptations which can leave you guilt free.
We really hope you love the book. A lot of time was spent collating all our assets and distilling it into a tool for our community that makes becoming healthy a simple journey. A journey that can be sustained over time and health enjoyed into our old age.
Preorders are now available exclusively through Big W with a special 10% off the already reduced rate. Just click on the button below and use the code HEALTHY10 at checkout.
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There is a very direct link between the way we live and our happiness. In this article, I explore what it means to be happy, why some people are happier than others, and what you can do about your happiness level.
Happiness is a really complex and interesting state of the mind and body. Many factors—both physiological and psychological—combine to create your level of happiness. These include:
The last of which is often ignored as an important factor, however, plays a much bigger role than we think. To feel happy, you need a rush of what are known as happy hormones.
Feeling happy does not happen by accident. The feeling of happiness you experience is because of certain physical neurotransmitters or hormones. When you laugh or think of a nice thought, these physical substances literally make you feel happy.
Dopamine, serotonin, endorphins, and oxytocin—these are otherwise known as happy hormones. Gamma-aminobutyric acid (GABA), on the other hand, is responsible for bringing about a state of calm. When you feel happy and relaxed, it is the result of a surge of one or more of these neurotransmitters or hormones.
All the positive life situations in the world do not matter if your physical body does not respond to the emotional and mental cues. And hence lies the problem in our modern world—we have everything yet so many people are still unhappy. We often hear it being described as feeling numb or indifferent.
Happiness can only occur when a physiological state is achieved—i.e. when your body responds to external and internal stimuli by producing physical compounds known as happy hormones.
Happy hormones are hormones or neurotransmitters that your body produces to regulate your mood and emotions. They can make you feel good, happy, and relaxed. There are four main types of happy hormones: dopamine, serotonin, endorphins, and oxytocin.
This is a neurotransmitter that is involved in your brain's reward system. It makes you feel pleasure, motivation, and satisfaction when you achieve a goal, learn something new, or enjoy an activity.
This is a hormone and neurotransmitter that helps balance your mood, sleep, appetite, and digestion. It also affects your memory and learning ability. Low levels of serotonin are linked to depression and anxiety
These are hormones that act as natural painkillers and stress relievers. They are released when you exercise, laugh, have sex, or eat spicy food. They can also create a sense of euphoria and well-being
This is a hormone that is also known as the "love hormone" or the "cuddle hormone". It is released when you hug, kiss, or bond with someone. It can also enhance trust, empathy, and social connection.
Unfortunately, happiness is not as simple as the body producing these hormones or neurotransmitters in response to a thought or situation. There is a complex cascade of regulation that ultimately is dependent on your level of health for the body to be able to respond appropriately.
It is important at this point to explain the fundamentals of how the body maintains health.
Often our mental health is isolated and seen as a mental health issue. Our body however is a whole being, not disconnected from the physical and mental. Both physical and mental elements have a very direct and important influence on the other.
When you are stressed mentally, there are negative physical effects. In the same manner, there are very real mental health consequences when your body is physically imbalanced. The best example is when we do not sleep well whenever we are stressed. When we do not sleep well, our hormonal balance is disrupted. Consequently, our emotional well-being suffers when hormonal balance is disturbed.
The diagram above illustrates the fundamentals of health: sleep, diet, hydration, exercise, and a positive mental outlook in life. When we take care of these fundamentals, we are rewarded with holistic well-being. When we ignore them, our health suffers and ultimately, our level of happiness.
To boost your body’s ability to produce happy hormones, you need to take care of the fundamentals of health. You can boost your levels of happy hormones by engaging in activities that stimulate their production.
Achieving hormonal balance is key to overall health and well-being, but modern life throws a lot of obstacles in the way. To support healthy hormone levels, it’s important to avoid behaviors and environmental factors that dysregulate the complex systems regulating metabolism, growth, and development.
Below is a list of things you should avoid to achieve better hormonal health.
Lack of happiness, anxiety, depression, and indifference can be significantly improved by focusing on the fundamentals of health. Understand that the physical production of hormones and neurotransmitters has a significant impact on our emotional well-being and happiness.
Refocusing your actions towards health and away from destructive activities will bring greater levels of happiness. It won’t happen overnight, but it will happen if you are patient and work with your body, rather than against it.
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Implanon is a popular form of hormonal contraception. It’s a non-biodegradable matchstick-sized plastic rod that is inserted under the skin in the upper arm. Once inside the body, it releases the synthetic hormone drugs known as progestin and etonogestrel. These drugs trick the body into stopping ovulation (release of an egg) and therefore the possibility of pregnancy. They also cause thickening of the fluid around your cervix so that no sperm can enter. Implanon rods must be changed every three years.
When a woman has an Implanon she may bleed, but she does not have a menstrual cycle. This is because menstrual bleeding occurs as a result of ovulation. Instead, any light bleeding or spotting that happens is because of hormonal fluctuations. There is also a 1 in 5 chance her period will stop entirely.
How long it takes to restore one's menstrual cycle varies from woman to woman. The literature states between 1-3 months but it’s not unusual to see 12 months pass before ovulation naturally occurs again. The following details factors which can influence this process:
Tracking your menstrual cycle is a great way to better understand your body, its signals, and whether you are ovulating or close to ovulation or not.
The Fertility Awareness Method (FAM) and Billings Ovulation Method are two well-researched, all-natural, and hormone-free methods worth exploring. They are alternatives to birth control that involve observing and interpreting physical signs and symptoms occurring in response to the changing hormone levels throughout your menstrual cycle. They can also be used to plan your intimate moments to optimize your chances of pregnancy if you’re hoping to conceive.
There may be some spotting or irregularity after removal as your endocrine system works to find balance once again. Thankfully there are ways to support this process and they include:
We have a team of naturopaths who are available to provide you with personalised support if you experience ongoing irregularities or issues after removal. Connect with them for a free call here.
As described above, the time it takes for a woman’s menstrual cycle to return after removal of the Implanon varies. However, there is a lot that can be done to support the transition back to regular monthly ovulation and fertility. Our period is like our monthly report card, so whether or not one hopes to become pregnant, healthy ovulation is important for overall health.
Consult with one of our naturopaths at Happy Healthy You to get expert advice when you need to have your Implanon removed. Just click on the button below for a free consultation.
]]>Understanding ovulation patterns and how to track fertility signs without relying on periods can provide essential insight into whether your goal is pregnancy prevention or planning.
Getting the facts about ovulation basics, common causes influencing cycles like PCOS or thyroid disorders, fertility awareness options, and when to see your doctor lays the groundwork for taking control of your reproductive health.
Ovulation is the main event of your menstrual cycle. It’s when a mature egg is released from the ovary. Ovulation is triggered by luteinizing hormone and it results in progesterone production.
Progesterone prepares your uterine lining for the potential implantation of a fertilized egg. When there is no implantation, this uterine lining sheds, and this shedding is your menstrual bleed.
Since your period results from ovulation, it is uncommon to ovulate without having a period. That said, it is not impossible. Factors such as uterine scarring or becoming pregnant can cause your period not to occur.
For a bleed to be considered a menstrual cycle, one must have an ‘ovulatory cycle’. Any other type of bleed is a ‘non-ovulatory cycle’ and not considered a menstrual cycle. This is because you can not become pregnant in a ‘non-ovulatory cycle’ and you will not make progesterone.
Besides the actual bleed, normal menstrual cycles are divided into two phases: (1) a follicular phase which can vary in length, and, (2) a luteal phase which does not. The phases are split by the main event – ovulation.
In the first phase, oestrogen rises; in the second phase, it's progesterone's turn, as described above. Note the luteal phase is never longer than 16 days.
In an anovulatory menstrual cycle, there is no luteal phase, because there is no ovulation. This might happen if:
To make progesterone we need to ovulate and to ovulate we need to be free from chronic stress, inflammation, thyroid disease, and insulin resistance. We must also be properly nourished – no nutrient deficiencies and consuming enough carbohydrates in the diet.
Addressing these symptoms and conditions is essential to restoring ovulation and hormone balance. Along with various other herbs that encourage healthy endocrine function, our Happy Hormones formula contains vitex, an herb well known to normalise ovulation.
It is possible to still ovulate and have irregular cycles but it would require further investigation. The following signs indicate a non-ovulatory cycle:
The two most common causes of irregular periods are polycystic ovarian syndrome (PCOS) and hypothalamic amenorrhea (HA). HA happens in response to emotional stress or calorie restriction.
Bleeding while taking the oral contraceptive pill is not a true period or menstrual cycle. This is called a withdrawal bleed and happens as a result of hormone levels dropping, not from ovulation.
To promote regular ovulation, it’s important to manage your stress levels. We developed Happy Calm to support the nervous system and adrenal glands so that the body feels safe and is fertile.
It’s also important that inflammation levels are managed. Many health conditions have their roots in chronic inflammation, including, thyroid disease and insulin resistance. We recommend combining MSP with guidance from our naturopaths to get these conditions under control.
If your diet needs some work, we recommend joining other women taking part in our Happy RESET program. After all, nutrient deficiencies and poor dietary choices can lead to anovulatory cycles.
]]>Perhaps you're wondering how on earth that could happen when you barely drink alcohol. The thing is, the most common form of fatty liver is actually non-alcoholic fatty liver disease or NAFLD. It's the most common liver disorder in the Western world and the biggest culprit is sugar, over-eating and a sedentary lifestyle! 1 in 3 people suffer with NAFLD.
Commonly referred to as fatty liver, NAFLD occurs as a result of excess triglycerides (fat) stored in the liver which cause inflammation and damage to liver cells. The liver's function is to work as a detox organ for the body, filtering out harmful substances and not to store fat.
NAFLD is highly prevalent in women with hormonal imbalances, and even higher among those with PCOS. Menopause and the drop in reproductive hormones can also predispose you to NAFLD.
NAFLD is associated with what is known as metabolic disease. Metabolic disease essentially occurs when we consume over-processed foods, resulting in excess calories and not moving our bodies enough. This process causes the insulin resistance and results in fat building up in our tissues because it is not utilised. Essentially we are becoming sick from over nutrition. The fat build up occurs in and around organs, muscles and circulatory system. Think foie gras. This is when ducks are force fed to generate fatty livers. Think wagyu beef. This is what is occurring in your body with accumulating of fat in your tissues and it not a healthy situation. This ultimately leads to NAFLD.
The implications run much deeper however for your health and wellbeing. The liver is a vitally active organ in our wellbeing. It processes hormones, vitamins and minerals, stores nutrients, processes toxins and regulates blood sugar levels. It also plays an important role in digestion. When it is not working well we find hormonal issues develop, headaches, fatigue and malaise, poor sleep, weight gain and loss, irritability, abdominal discomfort and digestive disturbances. Inflammation levels increase and a range of aches and pains ensue.
So it is vitally important of you have pre NAFLD or existing NALFD you take steps to change your diet and lifestyle as well as repairing the liver.
Interestingly the evidence shows that it's specifically fructose (at high levels) that's to blame. This is because fructose, unlike other sugars, is processed in the liver.
As you probably know, fructose is the sugar that makes fruit taste sweet. For most people, there's nothing wrong with eating fruit because it contains fibre. In its natural state, fructose isn't concentrated like it is in certain foods, particularly those manufactured in the United States.
When certain foods are processed – such as corn, beets, or sugarcane – fructose is extracted and concentrated. All the nutrients and fibre (which slows down absorption) are removed and it's incredibly damaging to our health.
Of course, removing sugar is the priority so start by keeping an eye out for where fructose might be lurking in your diet. Here are a few foods to look into:
All of these various forms of refined sugar are linked to obesity, insulin resistance and elevated blood fats. Spiking insulin levels are associated with NAFLD.
If removing refined sugars has not addressed your fatty liver, it’s important to support liver health in other ways.
If you can eliminate these, that's a great start.
Look up The Dirty Dozen as a starting point for eating healthy.
Here are some foods and supplements that have been proven to support the health of your liver:
Equally as important as the right diet, is using the right herbal medicines that have the ability to heal your liver.
Moving our bodies regularly is the key. The best way to burn fat in our tissues is low intensity cardiovascular exercise. What we call zone 2-3 where your heart rate sits around 100-130 beats per minute for prolonged periods of time. Ideally 1-2 hours several times per week. The body is forced to use fat reserves as energy and reduces the overall burden of fat stores in the body.
Our Happy Liver formula. The good news is the liver does repair itself and in combination with the above diet and lifestyle measures you can improve liver function. Inside Happy Liver, we have included herbs that are known as tropho-restorative, which means they restore healthy function of the liver. Happy Liver also supports your liver's daily detoxification processes, overall digestion and proper breakdown and absorption of fats.
Need more support or want someone to help you better understand your test results? Check-in with our naturopaths in the online HHY clinic for a 1:1 naturopathic consultation. Just click on the button below to book an appointment.
]]>When a woman has irregular periods, heavy bleeds, sore breasts or pain with her cycle it’s evident there is a hormone imbalance. Many of these issues are related to oestrogen dominance where there is either too much oestrogen or insufficient progesterone (which we produce through ovulation). Oestrogen dominance can cause abdominal bloating and weight gain around the midline.
If someone holds fat mass around the belly it’s likely they will also have issues with insulin sensitivity making it more difficult to effectively use fat stores for energy. In other words, your efforts at the gym and with diet may be in vain.
Weight around the stomach can also occur when someone is under ongoing stress and their increased stress hormones result in increased waist circumference that actually ends up producing its own cortisol. Quite the vicious cycle.
If low thyroid function is playing a role in weight gain you might notice hair loss, dry skin, sensitivity to cold, constipation and fatigue. Be sure to head off to your preferred medical practitioner for a full thyroid panel.
Here is a list of hormone-friendly foods to encourage healthy oestrogen clearance and healthy hormone balance.
Stress is a common malady for modern-day women who need to work full time, run a household, manage children, and everything else that comes with our fast-paced society. Stress is a natural mechanism designed for short periods; however, long-term stress leads to adrenal exhaustion.
When the adrenals are trying to cope with stress, thyroid function is automatically reduced to balance out the effects of adrenaline and cortisol. Prolonged exposure to stress compromises thyroid function which in turn leads to a sluggish metabolism and weight gain.
Make an effort to include daily practices that give you moments of pause and calm. Stress-reduction techniques like meditation, yin or restorative yoga, and deep breathing exercises promote hormonal harmony.
The circadian rhythm which controls the sleep cycle is closely connected with the endocrine system. In fact, the hypothalamus itself controls the circadian rhythm. The same endocrine gland in the brain that is involved with hormone control also regulates appetite, among other things.
Studies have shown that people who get less than seven hours of sleep at night are more likely to be obese or overweight. Furthermore, they have imbalanced blood sugar levels and are more prone to insulin resistance and thyroid issues. From clinical observations, shift workers and women who do not sleep well almost always have a hormonal imbalance.
Start implementing good sleep hygiene.
Emerging studies suggest that intermittent fasting (I.F) may help reset hormones related to metabolism and weight regulation. Intermittent fasting is a pattern of eating with a predetermined period of time to consume caloric needs and a set period of time when one refrains from eating. Known benefits include:
If you need more 1:1 support to lose weight, see our Happy Weight program. It focuses on the common blocks to weight loss described above and provides meal plans and recipes song with the right supplements. No gimmicks, no false promises. A proven system that, if applied correctly, works—guaranteed.
]]>Metabolism is the body's process of converting food into energy.
Your metabolism refers to a series of chemical processes in each cell that turn the calories you eat into fuel to keep you alive. Your basal (resting) metabolic rate measures how many calories you burn while you're doing nothing. It's the accumulation of all your tissues and organs with their different needs that require X amount of calories to keep them functioning.
The thermic effect of food (TEF) is the energy your body uses to digest, absorb, and process the food you eat, adding to the total calories burned during the eating and digestion process.
Your resting metabolic rate actually accounts for the majority of your total calories burnt each day. Physical activity, on the other hand, accounts for only about 10 to 30 per cent (unless you're an athlete or your job is very physically demanding). Digesting accounts for about 10 per cent.
Your metabolism is in every cell in your body. It is not one specific thing you can manipulate but we do know that genetic factors, age, body composition, and physical activity are key influencers.
When you regularly exercise, especially with strength training, you promote the growth and upkeep of muscle mass. Muscle mass is like a high-powered engine for your metabolism, as muscles demand more energy to maintain than fat. They burn calories even when you're at rest, which helps increase your basal metabolic rate (BMR), contributing to better weight management and overall metabolic health.
Exercise not only builds and preserves muscle but also brings additional metabolic perks, such as improved insulin sensitivity and a healthier body composition. So, keeping up with regular physical activity isn't just about having strong muscles; it's like giving your metabolism a boost, making it more efficient and supporting your overall well-being.
Thyroid hormones, namely T3 (triiodothyronine) and T4 (thyroxine), act like conductors orchestrating the body's metabolism and energy production. Produced by the thyroid gland, these hormones play a pivotal role in controlling the rate at which cells convert nutrients into energy.
T3, the more active form, influences almost every cell in the body, encouraging them to work efficiently. T4, while less potent, serves as a precursor that can be converted into T3 as needed. Together, they regulate the body's metabolic processes, influencing how quickly or slowly cells burn calories.
When thyroid hormones are at optimal levels, metabolism hums along smoothly, contributing to energy balance. However, imbalances, whether in excess (hyperthyroidism) or deficiency (hypothyroidism), can disrupt this delicate symphony, leading to metabolic irregularities and energy imbalances.
Regular monitoring of thyroid function is crucial for maintaining a well-tuned metabolism and ensuring the body's energy production operates at its best.
Insulin and cortisol are two other hormones that exert profound influences on the delicate balance of our metabolism, particularly in relation to blood sugar levels and stress.
Insulin, produced by the pancreas, serves as a key player in regulating blood sugar, facilitating the uptake of glucose by cells for energy. When insulin functions optimally, it helps maintain stable blood sugar levels, preventing spikes or crashes.
On the other hand, cortisol, often referred to as the stress hormone, is released by the adrenal glands in response to various stressors. While cortisol is essential for managing stress, chronically elevated levels can lead to increased blood sugar and insulin resistance, disrupting the finely tuned metabolic orchestra.
The interplay between insulin and cortisol is intricate, as prolonged stress can contribute to metabolic imbalances, potentially leading to weight gain, insulin resistance, and other metabolic disorders. Striking a balance through stress management and maintaining insulin sensitivity is crucial for fostering a healthy metabolism and overall well-being.
Certain foods yield a thermogenic effect influencing our metabolism and calorie burn. When we consume lean proteins like chicken and fish, our bodies kick into high gear to digest and process them, resulting in a higher thermic effect.
When we consume chili and ginger we also get a temporary uptick in metabolism thanks to the thermogenic effect of capsaicin and bioactive compounds, most notably gingerol.
Additionally, foods rich in fiber, such as fruits, vegetables, and whole grains, demand more energy for digestion.
If a healthy metabolism is important to you, be careful when it comes to dieting. Drastic and unrealistic weight loss through crash diets actually slows down the metabolism.
When people lose weight in this way, their basal metabolic rate actually slows down along with their hormone leptin (which regulates hunger), leaving them hungry all the time. When their metabolism does bounce back it can sometimes be only at 60% of their previous levels.
]]>Including some dark chocolate in your diet makes it feel less restrictive and so you’ll be more likely to stick with your diet plan.
Research also provides some compelling evidence that supports the idea that dark chocolate can be beneficial in controlling appetite and reducing cravings. One study found that participants who consumed dark chocolate with a higher cocoa content experienced increased feelings of fullness and a reduced desire to eat compared to those who consumed chocolate with a lower cocoa content.
Another study published in The American Journal of Clinical Nutrition demonstrated that dark chocolate intake was associated with lower levels of ghrelin, a hormone that stimulates hunger, potentially contributing to appetite regulation.
Additionally, research has suggested that dark chocolate may influence the expression of genes related to satiety and metabolism. Pretty incredible!
We know that the rich cocoa content in dark chocolate stimulates the production of endorphins, the feel-good hormones, in the brain. It also stimulates the release of serotonin, a neurotransmitter known for its mood-regulating and stress-relieving properties.
When we feel better we’re less likely to boredom eat, stress eat, or overindulge. Therefore we could presume that a little dark chocolate may increase feelings of fullness and satisfaction.
Dark chocolate has also been associated with improved blood sugar levels. This is because the flavonoids in cocoa can enhance insulin sensitivity. When our cells are sensitive to insulin we are better at burning fat.
While the information above paints a pretty convincing picture of the way dark chocolate can positively impact appetite and cravings, we don’t want you reading this article and heading off to have a block of dark choc every evening. Quality, moderation and mindfulness is key. What do we mean by that?
Mindful eating teaches both our body and mind about hunger and satisfaction. It has been shown to reduce binge eating, help with weight loss, and make us feel good all over. It also helps us gain control over our eating habits. In essence, mindful eating involves paying full attention to the food we eat, including what we buy and how we prepare and enjoy our meals.
Avoid snacking on chocolate while standing at the kitchen bench, instead, take the time to create a ritual of nourishing intent. You'll end up consuming less as you're present in the moment of eating and more likely to stop when you feel satiated. We love the idea of breaking off a row, brewing a pot of herbal tea and sitting down somewhere comfy without distraction.
Choosing a good dark chocolate involves considering several factors, from the cocoa content to the ingredients and origin.
When buying dark choc, look for the cocoa percentage on the packaging. It typically ranges from 50% to 90% cocoa. A higher percentage indicates a more intense, less sweet chocolate flavour. The higher the better for weight management.
Be sure to also check the ingredient list. High-quality dark chocolate should have a simple ingredient list with cocoa, cocoa butter, possibly vanilla, and a little sugar - although you can get no-calorie, naturally sweetened varieties (using erythritol or stevia).
Avoid chocolates with additives, preservatives, or artificial flavors. You might also like to consider choosing dark chocolate with fair trade and organic certifications. These certifications ensure that the cocoa beans were produced ethically, with fair wages and environmentally sustainable practices.
If you need support losing weight, see our Happy Weight program. It focuses on the common blocks to weight loss, provides meal plans and recipes as well as the right supplements. No gimmicks, no false promises. A proven system that if you apply the system, it works. Guaranteed.
]]>Understanding the nuances of weight gain during this period is crucial, as it not only impacts one's physical well-being but also plays a significant role in overall health management. In this article, we delve into the factors influencing weight gain during menopause and explore strategies to navigate this aspect of women's health with informed choices.
Weight gain during menopause is attributed to a combination of factors. For starters, Insulin resistance–a common occurrence during this transitional phase–can lead to difficulties in regulating blood sugar levels, promoting fat storage and making weight management more challenging.
Additionally, metabolic changes play a crucial role, as reductions in thyroid function and the loss of muscle mass, a natural part of aging, contribute to a slower metabolism.
The body's reliance on fat stores for estrogen production further complicates matters, as fat cells become a predominant source of estrogen after the decline in ovarian hormone production. This hormonal shift not only impacts body composition but can also influence where fat is stored, often leading to increased abdominal fat.
“Research shows that peri-menopausal women have, on average, a 6% increase in waist circumference
and a 10% increase in total fat mass on their body.”
Understanding these interconnected factors is essential for developing holistic strategies to address menopausal weight gain, encompassing dietary adjustments, exercise, and lifestyle changes tailored to promote metabolic health and overall well-being.
The most effective nutritional approach involves a focus on nourishment and sustainable habits rather than simply strict dieting. Health experts recognize that the latter can potentially add stress to the adrenal glands, triggering increased cortisol release.
Cortisol, the stress hormone, plays a role in fat storage, particularly around the abdominal area, so minimizing unnecessary stress is crucial for women navigating the challenges of menopausal weight gain.
Let’s look at other ways to keep the pounds off during and after menopause.
Emphasizing the right balance of macronutrients can support wellbeing while also providing results. We encourage women to have a lower carbohydrate, higher fat, and protein balance. This nutritional strategy provides satiety, helping to curb cravings and maintain a more stable blood sugar level.
We know that in menopause our cells become less sensitive to insulin, leading to weight gain. Including healthy fats and lean proteins in meals not only fosters a sense of fullness but also contributes to a more consistent energy supply. This is vital for managing weight and promoting a smooth menopausal experience.
Incorporating exercise into the menopausal journey is paramount for effective fat loss, primarily because muscle mass tends to decrease with age. Preserving muscle is essential for sustaining a healthy metabolism.
Muscle mass is what burns fat when we are not exercising! Resistance training plays a pivotal role in maintaining and building muscle so head to the gym, try a Pilates session or have a trainer create you a program.
Simultaneously, cardio exercises are valuable, but it's crucial to choose calming options that don't overly stress the adrenals. Long walks, for instance, provide an excellent cardiovascular workout while promoting mental well-being. Walking also serves as a meditative practice that aligns with the need for stress reduction during menopause.
Stress management stands as a crucial pillar in the weight loss journey during menopause due to its direct impact on hormonal balance. Post-menopause, the adrenal glands take on the responsibility of producing hormones crucial for overall well-being.
Introducing stress into the equation places an additional burden on these glands, potentially diverting their focus from hormone production to managing stress responses. When stress hormones dominate, the body may resort to utilizing fat tissue for hormone production, leading to increased fat storage, particularly around the belly.
Prioritizing stress management practices, such as meditation, deep breathing, or walks in nature, becomes essential in preserving the delicate hormonal equilibrium during menopause, fostering an environment conducive to weight loss and overall health.
Quality sleep is a cornerstone of well-being during menopause, making it a critical component in the journey towards effective weight management. Hot flushes, a common symptom during this phase, can disrupt sleep patterns, compounding the challenges associated with menopausal changes.
The importance of addressing sleep disturbances lies in their far-reaching effects on various physiological processes. Poor sleep has been linked to disruptions in appetite regulation, leading to increased cravings and potential weight gain. Additionally, it can impact blood sugar levels, making it more challenging to maintain stable energy levels and manage weight effectively.
Sleep also plays a crucial role in supporting thyroid function, further underlining its significance in the complex interplay of hormonal changes during menopause. Prioritizing strategies to improve sleep quality becomes instrumental not only in alleviating menopausal symptoms but also in fostering conditions conducive to successful weight loss and overall health.
Happy Healthy You has created a holistic approach to fat loss for women with hormonal imbalance.
The Happy Weight program combines our hero product Happy Hormones with the Happy RESET program which provides personalized meal plans, exercises, and recipes that create a sustainable foundation for effective weight loss. No gimmicks, no quick fixes.
The bundle includes our Happy Weight powder, a strategic addition to reduce overall calorie intake without compromising essential nutrients. As a special feature, we include two complimentary naturopathic check-in consultations to ensure that you're on the right track and receiving the support needed for a successful and fulfilling menopausal weight management experience.
Embrace the Happy Weight program, and empower yourself with the tools, natural medicines and guidance necessary to achieve your goals and be the best version of YOU!
]]>We could even safely call magnesium the multitasking mineral - it’s essential for proper muscle function, flexibility, post exercise recovery and for facilitating the transmission of nerve signals between our brain and our body. It’s also needed for bone density, heart health and protein synthesis which involves growth, repair, and maintenance of all tissues in the body!
As if magnesium wasn’t already a superhero, it also fights inflammation in our bodies by helping to calm down the production of troublemaking inflammatory molecules. In fact, when it comes to arthritis, using magnesium can be likened to giving your joints the extra love they need, so adding magnesium-rich foods into your diet or opting to supplement each day is certainly something to think about for anyone dealing with arthritis. But don’t just take our word for it, the research is also catching up.
One cross sectional study in 2020 found that lower magnesium levels were linked to a higher risk of rheumatoid arthritis, while another looked into how magnesium supplements might help with the pain and movement in knee osteoarthritis.
Another study from the American Journal of Clinical Nutrition found that people with higher dietary magnesium intake had lower levels of an inflammation marker known as C-reactive protein (CRP). We know that higher CRP levels relate to arthritis progression and acute inflammation.
Lastly, a study published in the Journal of Sports Science and Medicine found that magnesium supplementation improved muscle function in elderly women. With arthritis hugely impacting people’s mobility, and capacity to exercise and build muscle, this seems like a necessary nutrient for all sufferers.
So it’s pretty clear that magnesium maintains healthy joints and it does so in a great number of ways. Magnesium plays a role in:
The best way is to start by including magnesium-rich foods in your diet.
Magnesium supplements, like all nutrients are unstable in nature and thus we must bind them to something in order for them to be consumed. Well absorbed forms are bound to amino-acids - because the body recognised these so well (from the proteins we eat!) they get immediately absorbed into the blood stream. Unfortunately there are many cheap and poorly absorbed forms out there.
This is part of the reason we created Magnesium, Sleep, Pain (MSP) which not only has the most bioavailable forms of magnesium but also combines copper, boswellia, turmeric, lemon balm, and glycine for a powerful anti-inflammatory supplement that also assists with sleep - a necessary process for healing and pain relief.
If you need more support with your arthritis we also have an online naturopathic clinic where you can get the 1:1 attention and guidance you deserve.
]]>Arthritis literally means joint inflammation, and where there is inflammation, we know there is pain. The progression of this disease is also significantly related to oxidative damage. This is why a crucial aspect of managing the symptoms of arthritis involves consuming a diet that is both anti-inflammatory and anti-oxidant. This means avoiding sugars, refined grains, trans fats, nightshades and including foods that are rich in omega 3, fruits, vegetables and fibre.
Think of omega-3s as superheroes that fight inflammation in the body. They swoop in and block the bad guys (pro-inflammatory molecules) while boosting the good guys (anti-inflammatory substances), creating a healthier balance and reducing overall reduction in pain and stiffness. Omega-3 fatty acids also promote the clearance of inflammatory cells and debris, contributing to resolution of the whole inflammatory process. In other words, you want the following foods in your diet.
Ground flaxseed: A heaped tablespoon daily can be incorporated into porridge, muesli, a smoothie or sprinkled onto a salad.
Fatty fish: Think salmon, mackerel, tuna, sardines, anchovies and herring. Aim for a 100gm serve or a piece the size and thickness of your palm.
Avocado: Avocados are rich in monounsaturated fats and antioxidants, and did we mention delicious?!
Chia Seeds: You can soak a tsp and pop it in your water bottle or start having chia puddings as a daily snack. They’re rich in omega three and are also mucilaginous which is soothing, protective and healing.
Targeting oxidative damage through food is another powerful way to manage pain, swelling and improve mobility.
Ginger and Turmeric: Curcumin; the active ingredient in turmeric, and gingerol; the active ingredient in ginger have strong antioxidant and anti-inflammatory properties. You might like to add them to morning smoothies, a stir-fry, a curry or use them to make a warming tea or latte. Both these roots can also be found in our Happy Turmeric and Happy Greens formula.
Green Tea: Epigallocatechin gallate (EGCG), a compound in green tea, has anti-inflammatory and antioxidant effects. If green tea isn’t your thing, perhaps try a daily cup of matcha.
Broccoli: Broccoli and other cruciferous vegetables like cauliflower, brussels sprouts and kale contain sulforaphane, a compound with anti-inflammatory properties.
Berries: Blueberries, strawberries and raspberries are packed with antioxidants that combat oxidative stress and inflammation. Choose organic where you can as these foods can be highly sprayed.
Whole grains like oats, brown rice, quinoa, rye and millet retain the outer layer of the seeds which is where all the nutrients and fibre exist. Fiber aids in arthritis by fostering a healthy gut which can improve the gut microbiota and its impact on inflammation. The soluble fiber in whole grains also regulates blood sugar levels, contributing to weight management and reducing the risk of obesity-related arthritis or pressure on joints. Additionally, the vitamins and minerals in whole grains, such as B vitamins (particularly B6 and B12), iron, and magnesium, are essential for the proper functioning of the immune system and anti-inflammatory processes.
Below you’ll find the foods that can live in your pantry if you’re an arthritis sufferer.
Olive Oil: Oleocanthal is a compound found in extra virgin olive oil with natural anti-inflammatory properties. It works similarly to non-steroidal anti-inflammatory drugs (NSAIDs) by inhibiting enzymes involved in the inflammatory process, which may help reduce joint pain and stiffness associated with arthritis. What oil are you cooking with?
Nuts and Seeds: We already mentioned the power of chia and flaxseed, but don’t forget to include walnuts and almonds which are also rich in omega 3, vitamin E, and fibre. A handful makes a powerful pain preventing snack.
Legumes: Legumes like beans, lentils, and chickpeas are nutritional powerhouses, packed with protein that supports muscle and joint health. Additionally, their high fiber content aids in maintaining a healthy weight, reducing the burden on joints. Furthermore, the antioxidants present in legumes help combat inflammation, potentially easing joint discomfort and promoting overall health of your joints.
Now you know all the good stuff to include within your diet but what’s equally important is excluding the triggers or the foods which prevent you from moving forward with your healing.
Found in processed meats (hot dogs, nuggets, salami etc), fried foods, margarine and non-fermented dairy (cream and ice cream), are considered pro-inflammatory. These fats not only add fuel to the inflammatory ‘fire’ but they also mess with the synthesis of our anti-inflammatory compounds. Aka, the delicate balance needed for immune regulation. Worse still the consumption of saturated and trans fats has been associated with an increase in oxidative stress.
The same goes for refined carbohydrates like white bread, pasta, and sugary drinks. Steer clear! These foods will also feed bad bacteria leading to ‘dysbiosis’ or bad bacteria in the digestive tract which can increase food cravings, throw out blood sugar and lead to weight gain and inflammation.
Another category of foods to consider avoiding are the nightshade veggies.
This is a bit of a sneaky one because most people wouldn’t think that vegetables could cause issues but it’s true. Tomatoes, potatoes, eggplant, and peppers are a no-no for many with arthritis.
Nightshade veggies contain alkaloids, particularly solanine and capsaicin, which can contribute to inflammation and exacerbate arthritis symptoms. They’re thought to interfere with enzymes involved in inflammation regulation and can stimulate pain receptors, potentially intensifying joint discomfort for some.
Nutrients crucial for maintaining healthy joints include:
If you’d like a personalised diet plan our naturopathic team can assist in the online Happy Healthy You clinic. You can also find an array of anti-inflammatory recipes on our website and in our Happy RESET 28 day program.
]]>Perimenopause is characterised by significant hormonal changes, primarily involving two key hormones; oestrogen and progesterone. These hormonal fluctuations are the driving force behind the various symptoms that are experienced during this time.
In the years leading up to menopause, oestrogen levels gradually decline however this decline is not linear. Progesterone is another essential hormone that’s production becomes erratic during the perimenopause phase. The imbalance of these two hormones can bring many symptoms such as irregular periods, hot flushes, night sweats, vaginal dryness, mood swings and sleep concerns…to name only a few.
The duration of perimenopause varies from woman to woman but on average lasts for roughly 4 years. In some cases however it can extend anywhere from a few months to 10 years! Menopause is reached when a woman has gone 12 consecutive months without a period.
There are 34 main symptoms that come with perimenopause, they are listed below.
A supportive network, friends and family play a crucial role in providing emotional support during perimenopause. The emotional and psychological symptoms that accompany perimenopause can take a huge toll on a woman’s health and wellbeing. Having a support system in place offers a safe space.
Equally important is self-care and self-compassion in managing the perimenopause phase. Self-care involves prioritising yourself through practices that nurture the mind and body. Self-compassion involves treating yourself with kindness and understanding, even when faced with challenging symptoms.
There are a variety of symptoms that you can experience during the perimenopause phase, these include emotional, cognitive and physical symptoms. Remember that you are not alone during this phase. Empowering yourself with knowledge is the first step toward navigating this transitional phase with confidence and resilience.
]]>Menopause is a natural biological process that marks the end of a woman's reproductive years. It typically occurs around the age of 45 to 55, although the exact timing can vary. Menopause is defined as the point in time when a woman has not had a menstrual period for 12 consecutive months.
During perimenopause and menopause, hormonal changes, such as a significant decline in oestrogen and progesterone levels, can lead to a wide range of symptoms, including dizziness.
Oestrogen plays a role in regulating blood pressure and blood flow. As oestrogen levels decline during menopause it can lead to changes in these parameters and can cause dizziness. Dizziness during menopause has also been linked to vasomotor symptoms including hot flushes and night sweats, these can lead to dehydration and in turn dizziness. Anxiety is seen to increase adrenaline which can trigger dizziness.
There are many challenges and disruptions dizziness can cause in the daily lives of menopausal women including reduced mobility, impaired concentration, emotional impact, increased injuries and reduced quality of life.
Three different types of dizziness that can be experienced during menopause, including:
Light-headedness: This is a common type of dizziness experienced during menopause. It is characterised by a feeling of near-fainting or almost passing out. Women may describe it as feeling woozy or having a sensation of floating. Light-headedness often occurs when there is insufficient blood flow to the brain, leading to a temporary loss of consciousness. It can be triggered by hormonal changes, dehydration, or sudden position changes, such as standing up quickly.
Vertigo: Vertigo is a specific type of dizziness characterised by a false sensation of spinning or rotational movement. Women experiencing vertigo may feel as though they or their surroundings are moving or rotating when they aren’t. Vertigo can be quite disorienting and is often associated with inner ear issues or disturbances in the body's balance system. Menopausal vertigo may be linked to hormonal fluctuations or other physiological changes.
Disequilibrium: Disequilibrium refers to a feeling of unsteadiness or imbalance. It is not characterised by a spinning sensation like vertigo but rather a general sensation of being off-balance. Women experiencing disequilibrium may feel like they are about to fall, even though they may not actually be falling. This type of dizziness can result from changes in muscle strength and coordination, joint issues, or compromised postural control, which can be associated with the hormonal fluctuations and physical changes that occur during menopause.
Herbal supplements and remedies as well as vitamins and minerals can play a crucial role in managing dizziness. Here are some natural approaches and their benefits:
Staying hydrated and maintaining a balanced diet rich in essential nutrients is super important for managing dizziness, especially in perimenopause. Here are some key dietary recommendations:
Maintaining a stable blood sugar level is fundamental for reducing dizziness. A diet high in quality protein such as wild caught fish, pasture raised eggs, grass fed beef and organic beans, healthy fats such as nuts, seeds, fatty fish and olive oil, and whole grains such as brown rice and quinoa can help to promote blood sugar control. These foods slow the absorption of glucose to help slow down blood sugar spikes.
Here is a list of foods and drinks to limit or avoid that can trigger dizziness:
Managing menopausal symptoms, including dizziness can be significantly improved through lifestyle modifications. Regular physical activity offers numerous benefits including improved blood circulation, enhanced balance and coordination, and stress reduction. Exercise also helps to stabilise blood sugar levels and can improve blood pressure.
Stress and anxiety can exacerbate dizziness during menopause. Incorporate stress management techniques like deep breathing, meditation, and yoga into your daily routine. These practices promote relaxation, help stabilise blood pressure, reduce tension, and improve emotional well-being, ultimately helping to alleviate the impact of stress on dizziness.
Quality sleep is essential for managing menopausal symptoms, including dizziness. Ensure you have a consistent sleep schedule, create a comfortable sleep environment, and practice good sleep hygiene. Adequate and restful sleep can help reduce fatigue, stress, and the risk of dizziness episodes.
To minimize the risk of dizzy episodes, be mindful of potential triggers. Avoid extreme temperatures, as sudden temperature changes can affect blood pressure. Protect your eyes from bright lights and stay hydrated to prevent potential triggers related to dehydration.
If you experience menopausal dizziness, we encourage you to book our online clinic to see one of our Naturopaths to discuss how we can help you further. If dizziness is becoming an everyday thing and taking over your life, we highly suggest visiting your general practitioner.
Menopause is a significant transitional phase marked by hormonal fluctuations and a range of symptoms including dizziness. Managing dizziness during menopause can be effectively achieved through an array of natural remedies and lifestyle changes.
These strategies include staying hydrated, maintaining a balanced diet, regular physical activity, stress management techniques like deep breathing and yoga, consistent sleep schedules, and being mindful of potential triggers such as extreme temperatures and bright lights.
Herbal supplements like ginger and ginkgo biloba, as well as essential vitamins and minerals like magnesium and vitamin D, can also play a role in symptom management.
Navigating menopause, with its associated symptoms like dizziness, may seem challenging, but it's important to remember that you have a wealth of natural remedies and lifestyle adjustments at your disposal. You are not alone in this journey. By making informed choices and seeking support when needed, you can enhance your comfort and confidence during this phase of life.
Embrace these tools and remember that you have the strength and resources to manage dizziness and other menopausal symptoms, ensuring a smoother transition and a brighter, more empowered future.
]]>Men tend to turn inwards, suppress their feelings, and dismiss any inferences that something may be wrong. As a result, they become increasingly moody, fatigued, and lethargic. Sleep flies out the window, performance in the bedroom diminishes, and both males and females wonder where the old self has disappeared.
Understanding the challenges men face, specifically towards the process of Andropause, is essential. This article explores what Andropause is, its impact on men's hormonal health and testosterone levels, and interventions to support the men in your life with the proper diet, lifestyle, and natural medicines.
Andropause, often termed "male menopause," represents a natural transition in a man's life characterized by a gradual decline in testosterone levels. This phase typically occurs between the ages of 40 and 65 and plays a vital role in men's hormonal health, affecting mood, energy, muscle mass, and libido. It is not a matter of if, but when and how quickly men will go through this process.
The good news is the process of andropause is directly linked to how a man takes care of his health or lack thereof. We will outline strategies later in the article on how to slow and turn back the clock.
Mood and Emotional Changes: Men experiencing Andropause may encounter mood swings, irritability, and emotional sensitivity, akin to the emotional fluctuations seen in women during menopause.
Fatigue and Energy Levels: A prevalent symptom of Andropause is persistent fatigue and low energy levels, even after sufficient rest, which can lead to a feeling of diminished vitality.
Libido and Sexual Health: Andropause can lead to a reduced sex drive due to variations in testosterone levels, impacting intimacy within a relationship.
Physical Changes: Men may notice body alterations, including weight gain, decreased muscle mass, and increased body fat. These changes can affect self-esteem.
Sleep Disturbances: Sleep issues like insomnia or frequent awakenings during the night can worsen fatigue and irritability, further influencing men's hormonal health.
Facilitate Open Communication: Encourage open and honest communication with your partner to express feelings and concerns, creating a supportive environment.
Education: Learn about Andropause and men's hormonal health to approach the situation with empathy and awareness.
Professional Guidance: Seek professional help if symptoms become overwhelming, as many interventions may be beneficial for managing Andropause.
Healthy Lifestyle Choices: Promote a healthy lifestyle, including regular exercise, a balanced diet, and stress management, to alleviate Andropause symptoms.
Patience and Support: Understand that Andropause is a natural aspect of aging and a temporary phase. Be patient and supportive during your partner's adjustment.
Balanced Diet: Encourage a balanced diet rich in whole foods. Emphasize fruits, vegetables, lean proteins, whole grains, and healthy fats. These provide essential nutrients for overall health.
Protein Intake: Promote an adequate intake of protein, as it supports muscle health and can help combat age-related muscle loss. Lean meats, fish, tofu, and legumes are excellent sources.
Healthy Fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats play a role in hormone production.
Zinc-rich foods: Include foods high in zinc, such as oysters, lean meats, nuts, and seeds, as zinc is crucial for testosterone production.
Pomegranate and Antioxidants: Encourage foods rich in antioxidants, like pomegranates, berries, and leafy greens. Antioxidants combat oxidative stress and support overall health.
Limit Sugar and Processed Foods: Minimize sugary and highly processed foods, as excessive sugar intake can negatively impact insulin sensitivity and hormonal balance.
Hydration: Encourage proper hydration by drinking adequate water throughout the day. Dehydration can affect energy levels and overall health.
Limit Alcohol and Caffeine: Alcohol is one of the primary accelerators of andropause. Apart from directly lowering testosterone levels, alcohol disrupts sleep quality and leads to mood depression. Encourage moderation. Any more than two standard drinks will destroy sleep quality.
Regular Exercise: Exercise is critical. Physical activity releases endorphins, which are natural mood lifters. Regular exercise is an excellent stress reducer. Testosterone, mainly, is a use-it-or-lose-it hormone. Men become increasingly less active as they age, especially if they have an office or sedentary job. Promote regular physical activity, including both cardiovascular exercise and strength training. Exercise helps maintain muscle mass, boost mood, and support overall health.
Stress Management: Stress can exacerbate Andropause symptoms. Men at this time are often in senior roles with many responsibilities. This can slowly erode a man’s nervous system, affecting sleep and mood. Encourage stress management techniques like yoga, meditation, deep breathing exercises, or hobbies that provide relaxation.
Adequate Sleep: Quality sleep is essential for hormone regulation and overall well-being. Sleep is a core pillar of well-being, with every aspect of health affected by lack or quality of sleep. Aim for 7-9 hours of restful sleep per night. Establish a bedtime routine and create a comfortable sleep environment.
Social Connections: Maintain solid social connections and encourage activities that promote social engagement. Positive social interactions can contribute to emotional well-being.
Stress Management: Men tend to be dismissive of stress; however, it is so critical first to understand the impacts of stress on hormone levels, and how to prioritise stress management as a critical element in managing andropause.
Mindfulness Meditation: Encourage mindfulness meditation as it helps reduce stress, improve focus, and enhance emotional well-being.
Relaxation Techniques: Explore relaxation techniques such as progressive muscle relaxation, deep breathing exercises, or guided imagery to alleviate stress.
Time Management: Assist your partner in managing time effectively. Prioritizing tasks and setting realistic goals can reduce stress related to daily responsibilities.
Establish a Routine: Encourage a consistent sleep schedule by going to bed and waking up at the exact times each day, even on weekends.
Create a Comfortable Sleep Environment: Ensure the bedroom is conducive to sleep. A comfortable mattress, adequate room temperature, and minimal light and noise can improve sleep quality.
Limit Screen Time: Avoid screens (phones, tablets, computers) at least an hour before bedtime, as the blue light emitted can disrupt sleep patterns.
Limit Stimulants: Avoid caffeine and large meals close to bedtime, as they can interfere with sleep.
Relaxation Techniques: Encourage relaxation techniques, such as a warm bath, soothing music, or reading a book, to signal the body that it's time to wind down.
Natural Remedies: Diet and lifestyle often are not enough to recover a man’s vitality. This is where certain natural medicines can really assist in accelerating his return to well-being.
Consider natural remedies that may support men's hormonal health during Andropause. Some of these include:
Check out my other article for helpful tips to improve sleep and hormonal health.
Remember, everyone's experience with Andropause is unique, and what works best may vary from person to person. By incorporating these diet, lifestyle, stress management, and sleep strategies, men can better manage Andropause symptoms and support their hormonal health during this transitional phase.
Men's health, including hormonal health and testosterone levels, is a crucial component of overall well-being. Andropause is a phase that deserves attention and support. By understanding the physical and emotional changes associated with Andropause and exploring natural remedies, couples can navigate this phase with greater ease and emerge with a stronger and healthier partnership. Remember that Andropause is a natural part of aging, and with the right strategies and support, men can maintain their well-being and vitality during this transitional period.
]]>Ultimately, if you decide on HRT, we can still support you by adding Happy Hormones to help guide your body through this phase. Without Happy Hormones, you may find yourself struggling to come off HRT in years to come.
At some point, you will need to wean off HRT if you decide to go this route. This can be a challenging time for women. NEVER stop HRT cold turkey. HRT is a very powerful medicine and your body has developed a dependency on it. We suggest taking Happy Hormones for at least six weeks (ideally three months), and then slowly weaning off HRT over six to twelve weeks. If you have a return of symptoms, slow down the weaning process. The time it takes to safely and effectively wean off HRT depends on how long you have been taking it and the severity of your symptoms before starting treatment. We have successfully transitioned thousands of ladies from HRT to Happy Hormones.
There is a lot of concern around bone and heart health during menopause. The reality is that diet, lifestyle, and exercise have a far greater impact on your bone mass and heart health. Follow our eating guidelines and exercise regularly with the addition of routine weight sessions to maintain bone mass and a healthy heart.
We know our approach works very well from the thousands of women who follow our advice. In some cases, women still struggle to see changes. Usually, it is related to what we call the "3Ss of Menopause"—SUGAR, STRESS, and SLEEP.
The combination of these three elements seems to be the biggest block to overcoming menopausal symptoms. We suggest cutting out all sugar, being acutely aware of stress, and prioritising the development of healthy sleep habits. Finally, give your body some time. It has literally taken your body a lifetime to get to this point, and hormonal cycles work slowly. We suggest giving our approach at least three months and working with our practitioner team to get the best results.
]]>Protein is the cornerstone of post-operative nutrition. It plays a vital role in tissue repair and muscle regeneration. After surgery, our body needs extra protein to rebuild damaged tissues and support the healing process. Do you know your proteins? Think chicken, beef, turkey, fish, and tempeh, as well as eggs, legumes, nuts, seeds, and sprouts. The ideal amount for basic functioning is 1 gram per kilo of ideal body weight. This can be bumped up post-op. A palm-sized piece of chicken would be around 20g, so that would cover a third of your basic needs if you weigh 60kg.
Inflammation is a natural response to surgery, but excessive or chronic inflammation can delay healing. The active ingredient in turmeric is known as curcumin, and it’s what all the anti-inflammatory research is focused on. Using turmeric to down-regulate inflammation can mean less stiffness, fluid retention, and pain. It does this by inhibiting something called arachidonic acid, which promotes healing and prevents damage to surrounding tissues.
Both our Happy Turmeric liquid and Magnesium, Sleep, Pain (MSP) formula contain turmeric. MSP also contains another anti-inflammatory herb called Boswellia, magnesium, and the sleep-supporting amino acid glycine. The better sleep we have after surgery, the better and sooner we recover.
Omega-3 fatty acids, found in fatty fish like salmon, mackerel, anchovies, sardines, herring, chia seed, hemp, and flaxseeds are wonderful foods for their potent anti-inflammatory properties. They can help reduce postoperative swelling and pain, facilitating a quicker recovery. Consider incorporating these foods into your diet every day, or look at a liquid fish oil supplement from a reputable source.
All these nutrients are involved in the repair post-op. Vitamin C is essential for collagen production, a crucial component of connective tissues in the body. Foods rich in vitamin C, such as citrus fruits, strawberries, and bell peppers, will support wound healing and tissue repair. A diet high in vitamin C can also help strengthen your immune system during the recovery period.
Zinc is key for wound healing and skin health. Incorporate zinc-rich foods like meats, nuts, oysters, seeds, and whole grains every day to support the healing of surgical incisions and reduce the risk of infection.
Vitamins A and E play a role in wound healing, and both are commonly used to improve skin health, fight free radicals, and shorten recovery. Consume plenty of wild seafood, free-range eggs, nuts, and seeds.
Surgeries often involve bone work, so maintaining bone health is paramount. Calcium and optimal vitamin D levels are vital for bone strength and repair. Don’t get caught up in thinking that dairy products are the best source though – try green leafy vegies, tahini, canned salmon bones and fortified plant-based milk instead. But most importantly, aim to build back up to weight-bearing, resistance exercise, which is the most beneficial.
Post-operative pain medications and reduced physical activity can lead to constipation. High-fiber foods such as soaked chia seeds, psyllium husk, ground flaxseed, whole oats, fruits, vegetables (with skins), and legumes help maintain regular bowel movements and prevent digestive discomfort during recovery.
In clinical research, collagen peptides are proving beneficial for reducing overall inflammation within the skin, bones, and cartilage. However, that’s not the only reason it’s an essential inclusion post-op. It’s also a major component of cartilage and connective tissue, specifically within the knees, hip, lower back, neck, and finger joints.
Happy Collagen is a must-have because it can prevent further issues down the line, thanks to its ability to improve joint pain and protect bones through the retention of calcium and upregulation of bone remodelling. Supplementation can ensure healthy bone and joint fluidity, elasticity and circulation.
You may also want to try this smoothie every day – it’s truly a “food as medicine”.
Once you have the all-clear from your doctor, depending on your surgery, you might begin with gentle movements like walks or swimming, tai chi, or clinical (rehabilitative) pilates. These can all encourage blood flow for healing by bringing oxygen and nutrients to the affected area. Then, consider moving into workouts 6-12 weeks post-op.
Be sure to break exercises into short intervals rather than long stretches. Start slowly, monitor your symptoms, and slowly build up to more strenuous exercise. Make sure to stop if exercise becomes uncomfortable or painful. And don’t underestimate the power of seeing an exercise physiologist to tailor workouts to your specific needs, as they will vary greatly depending on what type of operation you’ve undergone. Acupuncture, however, would be good for any scar tissue and can often be applied at a very early stage.
By prioritizing your health in all the ways described above you can enhance your chances of a successful and speedy recovery, allowing you to get back on your feet and to the activities you love. If you need more one-on-one support, book in for a private consultation with our naturopaths in the online Happy Healthy You clinic.
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Hormones play a central role in perimenopausal and menopausal weight gain. As a woman's body prepares for menopause, there's a significant shift in hormone levels, particularly oestrogen and progesterone. These hormonal fluctuations can affect metabolism, leading to slower calorie burning and increased fat storage, primarily in the abdominal area.
As your levels of progesterone and oestrogen drop, the adrenal glands should take over the production of alternative hormones which are more androgen-based. By supporting this mechanism, your body is less likely to hold fat cells that assist with hormone production.
A decline in oestrogen levels can impact the metabolic rate. A slower metabolism means that the body burns fewer calories at rest, making it easier to gain weight, even if dietary habits remain unchanged.
Aging, coupled with hormonal changes, can lead to muscle loss. Muscle tissue burns more calories than fat tissue, so a decrease in muscle mass can contribute to a reduction in overall calorie expenditure.
Perimenopausal and menopausal women are at a higher risk of developing insulin resistance, a condition where the body's cells become less responsive to insulin, a hormone that regulates blood sugar. This can result in increased fat storage, especially around the abdomen, and make it more challenging to maintain stable blood sugar levels.
While hormonal changes are a primary contributor, lifestyle factors also play a role in perimenopause weight gain. As women age, they may become less active due to busy schedules or decreased energy levels. Stress can also lead to overeating or unhealthy eating habits, contributing to weight gain.
Sleep disturbances are common during perimenopause and menopause, and poor sleep quality can disrupt hormonal balance and increase appetite. This can lead to overeating and weight gain over time. Poor sleep also is a primary cause of insulin resistance.
Genetics can play a role in how women experience perimenopause weight gain. Some women are genetically predisposed to gain weight more easily during this phase of life.
While perimenopause and menopausal weight gain is a common concern, it is not inevitable. Women can take proactive steps to manage their weight during this phase. Regular exercise – including strength training to preserve muscle mass, a balanced diet rich in whole foods, and stress management techniques – can all contribute to maintaining a healthy weight.
Focusing on a wellness lifestyle is the key. Here are some tips to address each of the primary causes of weight gain.
The important thing to understand is that your body will reduce progesterone and oestrogen naturally as part of the transition; however, with proper supplementation during this phase, the body will convert to an androgen-based hormonal system that supports and nourishes your body. This is a normal physiological process and nothing to be concerned about. Using products like Happy Hormones supports your body on this journey to produce hormones from the adrenal glands.
The secret to maintaining metabolic rate is two-fold. First is maintaining muscle mass and activity levels. If you don’t use it, you lose it. This is critical at this age and beyond. A mix of cardio and weights is key – the more consistent, the better your metabolism will be. Find a sport you like that combines both. Something like outrigger paddling or even racket ball works best.
Insulin resistance is one of the most common issues and triggers most perimenopausal and menopausal weight gain. Simple sugars and too many carbohydrates are the main issues here, along with alcohol. Also, lack of sleep is a driving factor. Magnesium, gymnema, and chromium are three really good ingredients to assist the body in improving insulin resistance along with regular exercise and sleep. MSP, Happy Calm, and Happy Hormones contain these ingredients.
The best way to reduce insulin resistance is exercise. It can take a month or two for exercise to drain your glycogen stores, and then your body will become more sensitive to insulin, and the weight will start to come off. But it takes time for this to change as it has slowly been developing over many years.
Of course, diet and lifestyle play a huge role. We have our free Happy Hormones program, which you can use to improve your diet and lifestyle. Try it and adapt where you need to create a lifestyle that supports wellness. Consequently, weight management is a nice side effect rather than the focus.
Sleep is everything. When you don’t sleep, the body doesn’t repair. When you don’t get quality sleep, your biological processes don’t work well. A good example is when your insulin efficiency becomes 50% less effective with only 4 hours of sleep. Read this article to understand how to establish a healthy sleep cycle.
Genes are genes, and there is nothing we can do to change that. However, everything I have mentioned above will influence whether those genes are activated or not. A genetic predisposition to hormonal weight gain can be completely avoided by following a healthy lifestyle.
With the right strategies and support, women can navigate perimenopause with confidence and good health. To learn more about our program and approach, click here.
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Let's embark on a journey to explore the wonders of the glymphatic system and its profound impact on brain health and dementia.
Imagine your brain as a bustling metropolis, with cells exchanging information, processing data, and creating memories. Amidst this bustling activity, the glymphatic system silently works to clear waste and toxins from the brain. Discovered in 2012, this system operates much like the lymphatic system in the rest of the body, utilizing a network of vessels and glial cells, particularly astrocytes, to keep the brain's environment clean and optimized for peak performance.
The term glymphatic system is derived from the glial cells it relies on and its similarity to the lymphatic system. Glial cells, specifically astrocytes, act as gatekeepers, guiding the flow of cerebrospinal fluid (CSF) through the brain tissue. This fluid bathes the brain cells, removing waste products and toxins, including amyloid-beta proteins that are associated with Alzheimer's disease.
One of the most intriguing aspects of the glymphatic system is its connection to sleep. While you sleep, your brain undergoes a remarkable transformation. The space between brain cells expands, and CSF flows more freely, allowing the glymphatic system to kick into high gear. As a result, waste products—including the notorious amyloid-beta proteins linked to Alzheimer's disease—are efficiently flushed away.
Studies have shown that the glymphatic system becomes significantly more active during sleep, especially during deep sleep stages. This increased activity allows for more effective clearance of waste products, helping to keep the brain healthy and functioning optimally.
Inflammation, an immune system response to threats, can dramatically impact the glymphatic system. Inflammatory processes disrupt the CSF flow and the glial cells' function, hindering waste clearance. Additionally, chronic inflammation may lead to neuroinflammation, a condition where the immune system attacks brain cells, further disrupting the glymphatic system.
The consequences of this inflammatory-glymphatic relationship can create a dangerous feedback loop. Disrupted sleep, often associated with neurodegenerative diseases, can lead to more inflammation, sabotaging the glymphatic system and accelerating the disease's progression.
Alzheimer's disease, a devastating form of dementia, has long baffled scientists. The accumulation of amyloid-beta plaques in the brain is a defining feature of the disease. But now, thanks to the glymphatic system's discovery, a new piece of the puzzle has emerged.
Researchers have found that as we age, the glymphatic system becomes less efficient, leading to reduced clearance of amyloid-beta. Consequently, these protein accumulations begin to build up, impairing brain function and setting the stage for Alzheimer's disease.
Alzheimer's Disease: Alzheimer's disease is characterized by the accumulation of amyloid-beta plaques and tau tangles in the brain. The glymphatic system's impairment, leading to reduced clearance of amyloid-beta, has been implicated in the development and progression of Alzheimer's disease.
Other Neurodegenerative Diseases: Besides Alzheimer's, other neurodegenerative conditions, such as Parkinson's disease and multiple sclerosis, have been associated with glymphatic dysfunction. The accumulation of toxic proteins and inflammation can contribute to the progression of these diseases.
Migraine Headaches: Migraine headaches have been linked to impaired glymphatic system function, which may result in reduced waste clearance and the build-up of substances that trigger headaches.
Sleep Disorders: Sleep disorders, including insomnia, sleep apnea, and circadian rhythm disturbances, can disrupt the glymphatic system's clearance mechanisms. Poor sleep can contribute to waste accumulation in the brain, potentially exacerbating various health issues.
Cognitive Decline and Memory Disorders: Impairment of the glymphatic system's waste clearance capacity may contribute to cognitive decline and memory disorders in aging individuals.
Neuroinflammation: Dysfunctional glymphatic clearance can lead to the accumulation of inflammatory molecules in the brain, exacerbating neuroinflammation, which is associated with various neurological conditions.
Traumatic Brain Injury (TBI): TBI can lead to disruptions in the glymphatic system, impairing waste clearance and contributing to inflammation and long-term neurological consequences.
Stroke: Stroke and cerebrovascular diseases have been linked to glymphatic dysfunction, which may influence recovery and long-term outcomes.
ADHD: The glymphatic system empties into the lymphatic system at the exact point of our tonsils. There is research implicating tonsillar enlargement and ADD/ADHD. Early research also investigates the possible link between poor glymphatic clearance and ADD/ADHD.
Depression: There is a well-established link between depression and inflammation levels. Elevated inflammation levels reduce the efficiency of the glymphatic system, so it is plausible that the system is associated with depression. Research is still early; however, it is worth noting.
There are a few things you can do to get the glymphatic system functioning optimally. Sleep, the right diet, regular exercise, cold exposure, and natural medicines can help improve overall glymphatic system health.
Promoting healthy sleep patterns and ensuring adequate restorative sleep are crucial steps. Adopting good sleep hygiene, creating a calming bedtime routine, and addressing sleep disorders may support the glymphatic system's function, facilitating the clearance of waste products and reducing health risks. Sleeping on your side has been shown to be the most efficient way for the glymphatic system to clear during sleep.
Check out our other article on 22 Tips to Improve Sleep.
Incorporating anti-inflammatory foods, such as omega-3-rich fish and turmeric, could also help reduce inflammation and support the glymphatic system's health. Consuming a diet rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats (e.g., avocados, nuts, and olive oil), may help reduce brain inflammation and support glymphatic function. These foods are also high in antioxidants, which can neutralize harmful free radicals that contribute to oxidative stress and inflammation.
Exercise can have a positive impact on the glymphatic system, supporting its function and waste clearance mechanisms in the brain. The glymphatic system is responsible for clearing waste products, including toxic proteins like amyloid-beta, from the brain. Here's how exercise affects the glymphatic system:
Cold exposure, such as cold showers or cold-water immersion, has been found to have interesting effects on the glymphatic system. The glymphatic system is a waste-clearance system in the brain that plays a crucial role in removing metabolic waste products, including toxic proteins like amyloid-beta. Cold exposure can influence the glymphatic system through various mechanisms:
We developed MSP in response to our community needing a supplement to improve sleep, reduce pain and provide a usable source of magnesium. It just so happens that the actions of MSP perfectly align with the needs of the glymphatic system. Let’s have a look at how.
Other natural medicines which show promise to support the glymphatic system:
The discovery of the glymphatic system has opened new vistas in our understanding of brain health. This intricate waste-clearance system, intertwined with brain health, can help prevent many chronic brain health conditions.
]]>Urinary incontinence is not just an issue that shows up in old age.
Between 20,000 and 60,000 Aussies (1 in every 50) from the ages of 13 to 18 experience some form of incontinence, and 50 percent of those who suffer report that the condition affects their mental health.
Teens, new mums, and women entering menopause face this issue, and most suffer in silence. It’s unfortunate that we do so much for our voluntary muscles but almost nothing for our involuntary muscles—the bladder and pelvic floor. Yet, dysfunctions in these muscles are responsible for such issues as leakage, incontinence, and prolapse.
Maintaining a healthy pelvic floor to support bladder function is incredibly important, and this doesn’t just mean a strong pelvic floor. You’ll also need a pelvic floor that can fully relax when needed.
Our women’s health expert Tilly shares the following exercises, which are great for building awareness of the pelvic floor muscles (PFMs), toning and relaxing the pelvic floor, and strengthening the deep core muscles.
Lying down on your back is the best way to get started with pelvic floor activation and Kegel exercises. This exercise will both emphasise activating the pelvic floor muscles by performing a Kegel, as well as relaxing them with a reverse Kegel.
This exercise requires a block or a bigger size book.
While movement and body awareness are an integral part of healing and bodily support, we also recommend pairing these exercises with proper hydration to move wastes out of the body, along with foods that are alkaline-forming.
Fruits and vegetables are recommended to create a calming effect on the bladder and, of course, Happy Bladder to improve bladder tone and reduce bladder accidents.
See Matilda demonstrate the above pelvic floor exercises & tips for a happy healthy bladder in this YouTube video below.
]]>Did you know that the menstrual blood you lose can tell you a lot about your health?
In fact, so much so that obstetricians and gynecologists are starting to recommend that it be taken as a vital sign along with your BP, pulse, and temperature. Think about it–you are losing blood and you have the opportunity to observe it and analyze your health. Additionally, it can give you key insights into your hormonal health.
If you are worried, Happy Healthy You offers various women's health supplements that assist with general well-being and relieve menstrual bleeding. Observing the signs and symptoms your body is displaying is crucial in the understanding of your reproductive health. Related information can also be found in Happy Healthy You’s article regarding Changes in Menstruation.
While what's normal for one woman may not be typical for another, there are a few changes you should watch out for, particularly when it comes to the colour of your flow. This is excellent information to help you know a little more about the mysteries of the menstrual period.
Let's look into the possible colours and appearance of period blood and what they may indicate.
While this may be an indication of lowered oestrogen production, it can also be a sign of other conditions such as PCOS or perimenopause. Happy Healthy You’s Happy Period can help give you peace of mind that you are best preparing your body for its menstrual cycle. In addition, it provides effective natural pain relief for periods.
This may be related to a nutritional deficiency, primarily iron. This is also a catch-22 because low iron stores will cause excessive bleeding, and excessive bleeding will cause low iron. This is a very beneficial sign for those ladies concerned about anaemia to understand.
If you bleed through pads or tampons in less than an hour, wake up at night to change them several times, or regularly feel tired and foggy, it can't hurt to get your iron level checked.
You may have older bits of the uterine lining and blood that are just now making their way out of your body. But don't panic–this is normal. Everyone will shed her uterine lining at a different rate (like snowflakes, each period is unique), but for the most part, seeing some dark brown blood at the beginning of your period or toward the end of it is nothing to worry about.
You may have low progesterone levels and high oestrogen levels. While some clotting is normal, clots the size of a 20c coin can indicate a serious oestrogen dominant situation. Other possibilities are uterine fibroids, tissue overgrowth conditions, and endometriosis. Happy Healthy You’s MSP Formula helps to provide natural relief for menstrual bleeding, pain, and sleep.
You quite possibly have a healthy, regular period. Again, everybody's "normal" will look different, but generally speaking, a consistently bright red flow is a signal that everything is working as it should.
Menstrual blood colour can vary from cycle to cycle at different stages in your life. In most cases, they're not really something to worry about. However, some changes may occasionally be a sign of an underlying condition.
If you're concerned about changes in your period blood colour, there's no harm in seeking expert advice. You can start off by booking a FREE 10-minute consultation with any of our health practitioners at Happy Healthy You.
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Eating a healthy and balanced diet is important at all times, but it can be especially vital during menstruation to support your nutritional needs. Here are some foods that can provide natural period pain relief and be beneficial to include in your diet during menstruation.
Menstruation can lead to a loss of iron due to blood loss, so it's important to eat foods that are rich in iron. Iron is an essential mineral that plays an important role in many bodily functions, including the production of red blood cells.
Here are some of the best ways to get iron in your diet:
Remember that the absorption of non-heme iron can be enhanced by consuming it with vitamin C-rich foods, such as citrus fruits or bell peppers. On the other hand, some foods and drinks, such as coffee and tea, can inhibit the absorption of iron and should be consumed in moderation. It is common to be low in iron, and this article explains more about how to increase your iron intake.
Calcium is important for maintaining bone health and can help reduce menstrual cramps. It is an essential mineral that plays a key role in maintaining bone health, among other functions in the body. As such, it is vital for natural period pain relief and complementary to the period pain supplements offered by Happy Healthy You.
If you avoid dairy products, there are still plenty of other calcium-rich foods you can include in your diet. Here are some of the best dairy-free sources of calcium:
Remember that the absorption of calcium can be affected by other factors in your diet, such as your intake of vitamin D and certain types of fibre. Happy Healthy You has a Calcium 101 Guide that you may find useful as well!
Omega-3 fatty acids can help reduce inflammation and menstrual cramps. Omega-3 and omega-6 fatty acids are essential fatty acids that our bodies need for proper functioning.
Here are some of the best food sources of omega-3 and omega-6 fatty acids:
: Eating plenty of fibre can help regulate digestion and prevent constipation, which can be common during menstruation. Good sources of fibre include psyllium husks, chia seeds, fruits, vegetables, and legumes.
Another supplement that is great for your gut health is Happy Healthy You’s Happy Greens which contains key green superfoods. More information regarding the importance of fibre can be located here.
Magnesium can help reduce menstrual cramps and improve mood which are both pivotal in providing natural period pain relief. Magnesium is an important mineral that plays a key role in many bodily functions, including the regulation of muscle and nerve function, blood sugar control, and bone health.
Here are some of the best magnesium-rich foods:
Remember that the recommended daily intake of magnesium varies depending on age, gender, and other factors and that some medications or health conditions can affect magnesium absorption. If you are deficient, the MSP Formula is an excellent period pain supplement that also assists with general health.
Drinking plenty of fluids is important during menstruation to help prevent dehydration. Here are some of the best hydrating foods:
It's important to listen to your body and eat a balanced and varied diet that works for you. After all, this will relieve period pain naturally and reduce the likelihood of serious symptoms. We do have a great 8-Week Program, if you are looking for a meal plan specific for balancing hormones.
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When you first menstruate, also known as menarche, there are a few things you should know. Let's begin by understanding what menstruation is and how often it occurs.
Menstruation is a natural process that occurs as a part of a person's menstrual cycle. Menstruation is a natural process that occurs in people with a uterus, typically every 28 days but can vary from person to person. It involves the shedding of the lining of the uterus that has built up in preparation for a potential pregnancy.
If pregnancy does not occur, the uterus sheds its lining and it is released through the vagina as menstrual blood. Menstrual bleeding usually lasts between 3-7 days and is a normal part of the menstrual cycle.
Keeping track of your menstrual cycle can help you anticipate when your period is coming and help you plan accordingly. Tracking your menstrual cycle can be helpful for several reasons:
There are many menstrual hygiene products available such as pads, tampons, menstrual cups, and period underwear. Choose the product that is most comfortable and convenient for you. If you are curious about menstrual cups and would like to know more, have a read of this article.
Change your menstrual hygiene product every 4-8 hours or as needed. It's also important to wash your genital area regularly and avoid using scented products that can irritate sensitive skin. While it does sound basic, these tips certainly provide natural menstrual pain relief.
Some menstrual disorders like heavy bleeding, irregular periods, or severe cramps can indicate underlying health issues. There are several signs of menstrual disorders that you should be aware of, these can include:
Eating a healthy diet, getting regular exercise, managing stress, and getting enough sleep can all help support a healthy menstrual cycle. We have a great online clinic if you feel your needing additional holistic support.
A woman will experience approximately 450 menstrual cycles in her lifetime–that means hours, days, weeks, and months of changing hormones. This monthly ebb and flow of hormones is a complex cycle controlled by intricate communication networks between the brain and the glandular system. A woman’s menstrual cycle is divided into four phases:
The first day of bleeding is considered day one of your menstrual cycle. Typically, the hormone progesterone plunges, which causes the uterine lining to shed, and the bleeding time of your cycle starts (lasts for 3 to 7 days). With this drop in progesterone, symptoms you may experience are feeling extra bloated, breast tenderness, headaches, water retention, and emotional sensitivity. Happy Healthy You offers a range of health products that can assist with natural period pain relief such as Happy Period.
Emotionally, during this week you may take some extra time to rest as your energy is the lowest in your cycle. Clear your calendar and spend time with yourself, limit exercise, and concentrate on slow and gentle movements such as stretching, yoga, and walking.
This is the phase that follows menstruation, from day 6-13. It's called the follicular phase because your body is working to stimulate follicle growth in the ovaries. This leads our bodies into ovulation (ovarian release of an egg to be fertilized) and is regulated by the pituitary gland and the release of a hormone called Follicle Stimulating Hormone (FSH). Oestrogen and testosterone start to rise during this phase which will bring you a boost of energy and mood as well as libido!
Emotionally, you may feel more extroverted and experience a suppression of your appetite. This is a time when you feel ultra self-sufficient and alive! Creation of new projects, physical prowess, social scheduling, and decision-making are your superpowers during this time. This is further explored within Happy Healthy You’s article which discusses the seasons of the menstrual cycle and indicates where period pain supplements may be able to help.
The whole month of changing hormones and hard work by the glandular/ reproductive system is highlighted in this moment of ovulation (12-24 hours) around day 12-14. Oestrogen and testosterone rise to peak levels, boosting sex drive and confidence. The ultimate result for your body is the fertilization of an egg if you are hoping to conceive. If not, then protective measures are required if you engage in sexual activities because you are ultra fertile during this phase.
Emotionally, you are confident, sexy, display clear and effective communication, can network well, and have high energy for physical activities and to get out there and take down what you want!
Moving away from the high levels of oestrogen and testosterone (during ovulation), the body starts producing more progesterone during this stage. The second half of this phase can be difficult for many women. PMS symptoms start to rise and we may feel a defiant shift in our mood, energy, sleep, and physical symptoms. This is why Happy Healthy You has developed innovative supplements such as Happy Hormones to assist with general well-being and hormonal balance during this time.
This time is a time for winding down (progesterone is an anti-anxiety hormone) so it's a good time to relax, nest and finalize chores you began in the luteal phase when you were busy. It is a time to start to withdraw as we may feel more sensitive and require more quiet time (self-care time). Symptoms related to this time are cravings for carbohydrate-heavy comfort foods, bloating, breast tenderness, headaches, anxiety and moodiness.
You may also be wondering how to reduce PMS symptoms naturally? Try one of Happy Healthy You’s proven and beneficial products such as the Happy Greens to fight symptoms.
Being aware of the fluctuations in these hormones during the body and the way that they influence our physical and mental state can help us transition from one phase to the next with minimal concern. Learning to honor these internal cyclical phases creates a deeper understanding of our feminine power as we lean in deeper and maximize our potential in our lives.
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So what actually constitutes an ‘irregular’ period? It’s understood that irregular period symptoms include:
The following is a list of factors that can cause an irregular period:
This will of course depend on what is driving the irregularity. If you’re pregnant, breastfeeding, starting your period for the first time, or moving into menopause, then irregular menstrual cycles are completely normal. However, if you fall into some of the other categories, it may be that your oestrogen and progesterone are imbalanced.
Often our bleed becomes heavier, longer, or less frequent when the body is not regularly ovulating and producing enough progesterone from ovulation. This means we can normalise our cycle simply by providing the body with what it needs for healthy ovulation to occur. This is why Happy Healthy You offers period pain supplements to assist with natural period pain relief.
If you’re transitioning off the OCP or you’ve had the Mirena removed, you may need some extra help re-establishing your cycle again. Without the support of herbal medicine, the body can take up to an entire year before it naturally initiates monthly ovulation again.
We recommend Happy Hormones or Happy Period. Connect with our professional team for a free 10-minute chat to help determine which is best for you!
]]>Period pain, also known often as menstrual cramps, is a common experience for many females who menstruate.
While there are over-the-counter pain relievers available, there are also natural remedies for period pain. Here are some suggestions:
Your diet has a vital role in influencing the inflammation levels in your body. For example, a diet that includes high amounts of added sugar and processed foods can cause inflammation. When we consume sugar it produces free fatty acids in the liver, triggering inflammatory processes. Chronic inflammation can be caused by eating high amounts of sugar, which can cause body pain, digestive issues, depression, and anxiety
Applying heat to the affected area can help relax muscles and provide natural period pain relief. You can use a heating pad or a hot water bottle and apply it to your lower abdomen or lower back.
Engaging in light exercises, such as yoga or walking, can help relieve period pain. Exercise increases blood flow and releases endorphins, which are natural pain relievers.
Yoga is a gentle exercise that can be performed by women in pain. It can be performed to your comfort level, and this gentle movement of the body is vital to encourage circulation. Moving your body is an important way to reduce pain, and yoga is a simple way to do this.
Another alternative is trying Happy Hormones Polycentric Exercises.
Drinking herbal tea, such as ginger or chamomile, can help provide natural period pain relief. Ginger has anti-inflammatory properties, while chamomile can help relax muscles.
Gently massaging the lower abdomen can help ease period pain. You can use massage oil or simply use your hands to rub the area.
Magnesium can help reduce muscle tension and relieve period pain. You can increase your magnesium intake by eating foods such as spinach, almonds, and avocado, or by taking a magnesium supplement, such as our Magnesium, Sleep & Pain (MSP) formula.
In addition, Happy Healthy You offers period pain supplements such as Happy Period, which are designed to stimulate healthy, pain-free periods.
Engaging in relaxation techniques such as deep breathing, meditation, or taking a warm bath can help ease period pain by reducing stress and tension in the body. Meditation can help to lower stress, improve focus, and encourage us to feel calmer. It can also help to relieve pain, as you find yourself refreshed and reinvigorated. Lowering stress can also decrease inflammation.
Meditation is the practise of focusing on your breathing, bringing awareness to your body, and clearing brain chatter. Make meditation part of your morning or evening routine to manage stress and reduce inflammation. You can find many guided meditations on free apps or online.
Taking some of these recommendations can help you to gradually build a higher pain tolerance, reduce inflammation, and manage pain when you experience it. As you can see, there are many ways you can achieve natural period pain relief while also boosting your overall health.
Take these steps to improve your health and feel your best self! For more in-depth support, have a read of our 14 tips to relieve menstrual cramps.
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The following is a helpful guide to help you determine exactly how much 80 mL is.
That means you’d have to have more than 3 full menstrual cups over your bleed or 16 fully soaked tampons.
The primary cause of Heavy periods is excessive oestrogen coupled with a deficiency of progesterone. We call this oestrogen dominance. Women most commonly suffer from heavy bleeds because they’re not making enough progesterone through ovulation. This is why as menopause approaches, bleeds become longer and or heavier. It’s also part of the reason that young girls experience heavy or long bleeds at menarche; because they too are not yet making enough progesterone and/or ovulating regularly.
Heavy bleeding can also occur from overstimulation of the endometrium due to excessive or unbalanced oestrogen levels. Note that oestrogen thickens the uterine lining while progesterone thins it, reduces it, or stops bleeding completely. This is why progestin (synthetic hormone designed to mimic progesterone) is prescribed for heavy bleeding.
So what can cause this imbalance in oestrogen and progesterone?
These factors can all lead to reproductive conditions that are known for heavy bleeding including endometriosis, polycystic ovarian syndrome, fibroids, ovarian cysts, adenomyosis, pelvic inflammatory disease, endometrial hyperplasia, and polyps.
From a naturopathic perspective, it’s imperative to identify your drivers. WHY are your hormones imbalanced? Exploring this before reaching for medications can ultimately eliminate the long-lasting impact that hormone drugs have on the endocrine system.
Of course, some women (like those who hemorrhage monthly) need immediate relief found with medication just in order to live their lives. But the great thing is that it’s possible to also concurrently create hormonal balance with natural medicine such as Happy Healthy You’s Happy Period which helps with natural period pain relief.
Start by improving your oestrogen clearance. That means reducing the load off your liver and encouraging daily bowel motions and a happy gut. Think about cutting out alcohol, reducing additives, sugar, and exposure to toxins. And for extra supplemental support try our Happy Greens and Happy Liver. This is critical in managing Heavy periods.
Months of commitment is needed to truly encourage hormonal balance. However, I can assure you that it’s always a rewarding journey you’ll never regret. Healing a period is not a quick fix. If you want a healthy period, you have to work towards ovulating each cycle.
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There are various reasons that people want to have tampon alternatives. Whether it be for cost, personal comfort, ease of use or to reduce chemical exposure and its impact on Mother Earth. Each option has its own set of pros and cons and every woman will have to find which product suits them best.
We know it can be daunting changing up your usual routine, especially on the first day of your cycle when some women aren’t feeling their best selves. That’s why we’ve put together a list of menstrual products to help you explore and decide.
A menstrual cup, also known as a luna or a moon cup, is a bell-shaped device that’s inserted into the vagina like a tampon in order to 'catch' your flow. They give you a comfortable, safe, odourless, and eco-friendly way to manage your menstrual cycle.
Menstrual cups are made from hospital-grade silicone and are chemical, latex, and BPA-free, making them completely safe, reusable, and long-lasting. Plus, being able to use your menstrual cup for several years means BIG savings on sanitary products for you and much less waste for Mother Earth.
Menstrual cups also help you avoid the irritation or dryness sometimes associated with sanitary pads or other tampon alternatives. Once it is in, you barely feel or notice it at all except for the soft stem which sits just inside the entrance of your vagina.
While many women are interested in using a cup and reaping its benefits, some are a little hesitant to do so. They fear their flow might be too heavy while others worry that the process of insertion and removal is daunting or too messy.
Menstrual cups now come in various different styles and sizes. Choosing which is right for you depends on factors such as the length of your cervix, flow rate, the strength of your pelvic floor muscles, and whether or not you’ve given birth vaginally. More information can be found in this article.
Menstrual discs are similar to a cup in that they collect blood rather than absorb it and they can stay in for up to 12 hours. However, a menstrual cup stays in place through light suction whereas the disc sits comfortably higher up in the vaginal canal, behind your pelvic bone, right under the cervix. Some people find them a little more challenging to insert and remove but they’re known for being able to handle heavy flow very well. Moreover, they can remain in during penetrative sex.
The downside? They’re disposable, making them not eco-friendly nor as cost-effective as a cup.
Another complementary product may be Happy Period which can help with reducing heavy bleeding and provide natural period pain relief.
Period undies come with a built-in menstrual pad made of three different fabric layers. They’re intended to be worn daily while menstruating, but some people like to wear them in addition to tampons, pads, cups, or discs as a backup during heavier flow days.
The pros of period underwear are that they’re washable and reusable. They also look and feel just like normal underwear, which is pretty amazing! Plus, nowadays you can even get period swimwear which comes in different types for those who have heavier vs lighter flow.
They’re highly absorbent, leak-proof, and can last up to 12 hours. When you notice blood is staying on the surface of the undies, it’s a sign they need to be changed. Once you get used to them, this becomes easier to predict ahead of time.
The cons are that you’ll need to soak or rinse them in cold water before throwing them in the wash with other laundry items. It’s also important to be aware of the fact that they absorb blood like a pad, so you’ll need to change them regularly to prevent smell or infection.
Disposable and reusable sanitary pads are another great option for people who aren’t keen on using a sanitary product they have to insert. The concept of a reusable cloth pad is the same as a single-use disposable pad. They both come in different sizes and absorbency levels. Both sit in the same place but one stays in place with a sticky bit, while the other uses wings with tiny buttons that snap together on the outside of your undies.
The reusable versions are obviously eco-friendly, but you will need to carry a wet bag with you if you need to change them while you're out and about. That's their main difference from disposable pads that you can just pop in the bin.
Like period underwear, it's best to wash the cotton pads by hand or rinse them before throwing them into your usual wash. It’s also advisable to air dry them as the dryer may cause shrinkage.
Reusable sanitary pads tend to be more absorbent than their disposable counterparts. They're also more comfortable and hypoallergenic, although disposable pads are also available in organic cotton these days.
It may be useful to visit our product page and check out our range of period pain supplements that can help to alleviate heavy bleeding and provide natural period pain relief.
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Perhaps you have been trying to conceive for quite some time, or you are just starting to think about expanding your family and how to optimize your chances of conceiving. Either way, this article will help you understand how you can begin to notice your signs of fertility and when to time intercourse to achieve a pregnancy.
Firstly, let’s remind ourselves that for pregnancy to occur, a few requirements are necessary for conception. These are:
When you begin to chart your cycle, the aim is to learn to understand your body’s language in order to sense the time in your cycle when you are the most fertile.
As mentioned above, a healthy cervix producing the necessary mucus to nourish and channel the sperm to meet the ovum is absolutely essential for fertility. And when it comes to identifying the fertile time in your cycle, checking your cervical mucus is key!
The cervix is the lower narrow portion of the uterus which joins with the vagina. It is lined with cells that respond to changing hormone levels such as oestrogen and progesterone and in response to these hormones, produces various types of cervical mucus.
When hormone levels are low, in the early days of the menstrual cycle and generally when menstruation has stopped, the cervix is blocked by a thick plug of mucus. This means that no sperm can enter the uterus and a woman is considered to be infertile during this time in her cycle.
As oestrogen levels begin to increase, the cervix responds and begins to produce a different kind of mucus that dissolves the mucus plug and technically opens the pathway into the uterus. Meaning that sperm can now enter the uterus and a woman is considered to be fertile.
When a woman begins to chart her cycle and cervical mucus changes, she will notice a change from her basic infertile pattern to a pattern of fertility. This can be sensed at the vulva. She may experience feeling more sticky, wet, or even slippery sensations.
She may notice this mucus pattern over a few days, where her pattern is changing and developing. Along with changes in sensation, she may also begin to visually see the mucus becoming more clear, watery, and even forming strings. This indicates that the cervix is producing the various forms of mucus necessary for fertility and to keep the sperm alive.
In order to identify the most fertile time in the cycle–the peak of fertility–a couple is encouraged to wait until the signs of peak fertility show up. This is when the mucus becomes more watery and with a slippery sensation, sometimes with a soft and swollen vulva. The peak of fertility is closely correlated to ovulation and therefore, intercourse is encouraged during this time and the following 1-2 days.
Some women produce less cervical mucus than others. However, that does not mean that they are infertile. Paying extra attention to the sensation will be helpful as even just a day of fertile mucus, sensing the change from dry to wet or slippery, and timing intercourse on that day can be enough for conception.
Depending on the length of your menstrual cycle, the peak of fertility and ovulation may not always occur on day 14. This is why it is so essential to chart and keep a record of the cervical mucus changes that you experience throughout the cycle, daily. Ovulation does not always occur on the same day and some women experience shorter and longer cycles where ovulation may occur early or later in the cycle. Keeping a record is going to help identify when YOU ovulate.
There are various forms of natural fertility management and ways to chart your cycle. From the Billings Ovulation Method® perspective, keeping a record of the cervical mucus sensation and appearance is the most important, and really all that is necessary once you learn to use this method.
There are moments when fertility is postponed and a woman may not be ovulating. This can be due to previous use of hormonal contraceptives, mental and emotional stress, relative energy deficiency, and/or excessive exercise.
If you recently stopped hormonal contraception, you want to allow time for your body to balance and restore its ovulatory function, charting your cycle will help you to understand when your fertility is returning and your cycle has recovered.
There can be deeper underlying factors as to why couples struggle to conceive, such as PCOS, endometriosis, ovarian insufficiency, or poor sperm count. If this is the case, we recommend consulting with a healthcare professional or one of the naturopaths in our online clinic to get support along your fertility journey.
Finding the right time in the cycle for intercourse will optimize your chances of conceiving. In addition, by keeping a monthly chart, you will be able to identify the length of your cycle and its various phases. It gives you great insight into your reproductive health and will be a valuable tool for noticing any cycle imbalances requiring more attention.
If you are looking for more support on your fertility journey, our team of practitioners is here to guide and support you. So book your first consultation today to set up the best plan for optimizing your hormonal and reproductive health!
Disclosure:
This article is written from a Billings Ovulation Method perspective. Hence the focus remains on cervical mucus production. If you would like to learn more about this method of natural fertility management, please reach out to our practitioner team.
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