Tiredness
Are your menstrual products toxic?
Why are conventional menstrual products toxic?
Pesticide residues: Most tampons and pads contain cotton, but unless it is organic, that cotton is often treated with pesticides and herbicides, which can leave behind toxic residues. These chemicals can be absorbed by the delicate skin of the vaginal area, potentially affecting hormonal balance.
Bleaching chemicals: Many brands use chlorine bleaching to whiten their products, which can produce dioxins – a group of harmful chemicals linked to hormone disruption, immune system damage and reproductive issues.
Fragrances and dyes: Scented pads and tampons contain synthetic fragrances and dyes, which are made from a cocktail of chemicals that can trigger allergic reactions, skin irritation, and even disrupt vaginal pH balance.
Plastics and absorbent gels: Some pads contain plastic layers and super-absorbent gels that trap moisture. While this prevents leaks, it can also create a warm, humid environment that promotes bacterial growth and skin irritation. These materials may also contain endocrine-disrupting chemicals like phthalates and BPA. Phthalates are chemicals used to make plastics more flexible, but they can interfere with hormone function, potentially affecting reproductive health and leading to developmental issues. BPA (bisphenol A), also found in plastics, has been linked to hormone disruption, particularly oestrogen, which can have harmful effects on fertility and increase the risk of certain cancers.
Parabens are commonly used as preservatives in many personal care and hygiene products, including pads and tampons, to extend shelf life and prevent bacterial growth. These chemicals are easily absorbed through the skin, and as endocrine disruptors, parabens mimic oestrogen in the body. This can disrupt hormonal balance, leading to reproductive issues, early puberty, and increased risk of hormone-related cancers. Over time, cumulative exposure to parabens can increase the risk of these negative health effects.
Heavy metals: Harmful metals such as lead, arsenic and cadmium have been found in certain tampon brands. These metals can be present due to contamination during the manufacturing process, often in the cotton or other materials used. When absorbed by the body, these metals can accumulate over time and pose significant health risks. Lead and cadmium are linked to kidney damage, reproductive issues, and neurological problems, while arsenic is a known carcinogen. The presence of these metals in tampons raises concerns about long-term exposure and its potential to disrupt hormonal function, cause organ damage and increase the risk of certain cancers.
Toxic Shock Syndrome (TSS): Tampons, especially high-absorbency ones, create an environment that may encourage bacterial growth, increasing the risk of TSS – a rare but life-threatening condition caused by toxins released from certain bacteria when tampons are left in for too long.
Non-toxic menstrual product alternatives
Thankfully, there are many safer, eco-friendly options available. Here are some of the best non-toxic menstrual products and their benefits:
Organic cotton tampons and pads
Organic tampons and pads are made from 100% certified organic cotton, eliminating exposure to pesticides, herbicides, bleaching chemicals, fragrances, and dyes – making them a safer choice for sensitive skin. These products are also biodegradable, reducing environmental impact compared to conventional options. However, it is worth noting that some brands still use plastic applicators, which contribute to plastic waste. For an eco-friendlier choice, opt for cardboard or reusable applicators.
Menstrual cups
Menstrual cups are made from flexible, medical-grade silicone or rubber and are inserted into the vagina to collect rather than absorb menstrual fluid. Unlike tampons, they don’t interfere with the vagina’s natural moisture levels, reducing the risk of dryness and irritation. They provide leak-free protection for up to 12 hours, making them a convenient, cost-effective and eco-friendly option since they last for several years. Proper cleaning and sterilisation between cycles are essential to maintain hygiene. While they can be incredibly convenient, some users may find them less practical as do require some practice to insert and remove comfortably.
Period underwear
Period underwear is designed with absorbent layers that can hold menstrual fluid without the need for pads or tampons. They are comfortable, leak-proof and reusable, making them a sustainable choice. Ideal for light to moderate flow days or as backup protection, however, they do require frequent washing. When wearing them, they generally feel dry, as the absorbent layers wick moisture away from the skin, but you may feel some dampness if they reach their maximum capacity during heavier flows. While the initial investment can be high, having multiple pairs is recommended, and the long-term cost savings are significant.
Reusable cloth pads
Reusable cloth pads are made from layers of organic cotton or bamboo and can be washed and reused for years. They are free from synthetic materials and harmful chemicals, breathable and comfortable, helping to reduce irritation in the intimate area. Environmentally friendly and cost-effective, they offer long-term savings. However, they need to be washed after each use, which requires effort, and may not be as convenient for travel or on-the-go use.
Supporting your mood holistically
Supporting your mood holistically
Depression and nutrition
Nutrition plays a significant role in mental health. A balanced diet rich in essential nutrients can help alleviate the symptoms of depression and improve overall well-being. Proper nutrition not only fuels your body but also nourishes your mind.
Consuming a balanced diet rich in organic, whole foods including fruits, vegetables, lean proteins, and healthy fats can stabilise mood and energy levels. Avoid caffeine and high-sugar foods which can lead to energy crashes and mood swings. Focusing on the principles of a natural diet can help address any nutritional imbalances that may be contributing to mood disorders.
The following nutrients are key for brain health and emotional well-being:
Omega-3 fatty acids: particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in oily fish, algae and seaweed, walnuts, chia seeds, flaxseeds and edamame beans have shown to be effective in reducing symptoms of depression. These healthy fats, especially DHA, support brain function, reduce inflammation and promote healthy neurotransmitter function which can contribute to mood regulation.
B vitamins: especially B6 (found in dark leafy greens, avocado, bananas, beans, sunflower seeds), B9 (spinach, kale, broccoli, asparagus, lentils, oranges), and B12 (chlorella, nori, eggs, nutritional yeast, meat, eggs), support the natural processes of neurotransmitter synthesis in the brain. Adequate levels of B vitamins are essential for maintaining brain function, emotional regulation, and a healthy mood.
Antioxidants: such as vitamin C, vitamin E and selenium, play a crucial role in reducing the risk of depression by helping protect the brain against oxidative stress. These powerful compounds neutralise harmful free radicals and prevent damage to brain cells. Vitamin C acts as an essential cofactor for the synthesis of various neurotransmitters associated with mood regulation
Vitamin D: known as the sunshine vitamin, aids mood regulation and overall well-being. It is a fat-soluble vitamin produced by the skin when exposed to sunlight. Seasonal changes, particularly in regions with limited sunlight, can lead to a condition called Seasonal Affective Disorder (SAD). SAD is characterised by symptoms of depression during the winter months when sunlight exposure is reduced. The primary source of vitamin D is sunlight so spending time outdoors, especially in the morning, can help your body produce enough vitamin D. However, when sun exposure is limited, dietary sources and supplements become crucial. Foods rich in vitamin D include fatty fish such as mackerel, and sardines, egg yolks and mushrooms.
Magnesium: magnesium deficiency is common among those with depression. Magnesium supports sleep quality, reduces anxiety, and supports the body’s stress response by reducing stress hormone production.
Magnesium food sources include: leafy greens, bananas, figs, avocado, almonds, cashews, pumpkin and sunflower seeds, chickpeas, lentils, and beans.
Lifestyle changes for a brighter mood
- Regular exercise: Physical activity releases endorphins, which are natural mood lifters. Incorporating regular exercise into your routine can reduce depressive symptoms. Whether it is a brisk walk, a calming yoga session, or a more intense workout, staying active can significantly contribute to improved mood and mental well-being.
- Sleep hygiene: Quality sleep is essential for emotional well-being. Poor sleep patterns and insomnia can exacerbate depression. Practicing good sleep hygiene, such as sticking to a regular sleep schedule and creating a relaxing bedtime routine, can significantly improve your sleep quality.
- Stress management: Managing stress is paramount when dealing with depression as high-stress levels often lead to an increase in negative emotions and can even trigger depressive episodes. Learning to effectively cope with stress through techniques like mindfulness, deep breathing exercises and visualisation can help manage stress and promote emotional resilience.
- Spending time in nature: Nature has a calming effect on the mind. Studies have shown that interacting with nature and spending time outdoors, even for just 20 minutes, can significantly lower cortisol levels, boost your mood and reduce feelings of anxiety and depression. Nature walks, outdoor activities, or simply sitting in a park can be highly beneficial.
- Social connections and emotional support from friends and family can significantly improve your mood and uplift your spirits. Try to participate in social activities and connect with loved ones, even when you may not feel like it. Engaging with your social network can provide a sense of belonging and reduce feelings of isolation, which are common in individuals dealing with depression.
- Creative outlets: Engaging in creative activities, whether it is art, music, or writing, can be therapeutic and provide an emotional release. It allows you to express yourself and find joy in the creative process. Having hobbies and pursuing your interests outside of work can add enjoyment and meaning to your life, reducing feelings of depression or anxiety.
- Goal setting: Setting and achieving small, realistic goals can give you a sense of accomplishment and increase your self-esteem. If there is an area of your life that is making you unhappy, what steps can you take to change the situation? Start by identifying specific aspects that you would like to improve. Then, break these broader goals into smaller, manageable steps. This approach allows you to track your progress and celebrate each achievement along the way. Taking action to make positive changes can have a profound impact on your mood and overall well-being.
- Limit screen time: Excessive screen time, particularly on social media, can lead to feelings of inadequacy and negatively impact your mood. Reducing screen time and focusing on real-life interactions can be beneficial for those with low mood and depression.
How to lose weight and keep it off
How to lose weight and keep it off
Faddy diets come and go, with many jumping on the bandwagon in a bid to shed weight as quickly as possible. Sustainable, healthy weight loss cannot be achieved by drinking only cabbage juice for weeks on end or popping green coffee bean tablets like they are going out of fashion. A healthy lifestyle, exercise and a balanced, nutrient-rich diet is the only way you can budge the bulge and kickstart your sluggish metabolism.
Fad diets
Fad diets are unhealthy and do not work for long-term weight loss. They often involve cutting out entire food groups (such as fibre or carbohydrates) and key nutrients the body needs which can lead to fatigue, gut issues, dehydration, and other health problems.
Healthy and sustainable ways to lose weight
If you have been struggling with your weight or are in a perpetual cycle of losing weight, only to put it back on again, here are some useful tips to help you lose weight naturally.
- Avoid processed foods and junk food as they contain an array of toxic ingredients such as damaged oils, hidden sugars, preservatives, flavouring enhancers, and sweeteners that can lead to blood sugar and hormone imbalance, cravings, and poor metabolism.
- Prepare your food fresh so you know exactly what you are eating, giving you total control over what you put in your body. Fresh food contains more flavour and nutrients, and is ultimately better for your health. Go for seasonal produce, direct from a farm or farmer’s markets wherever possible.
- Eat an array of different coloured fruits and vegetables as they contain an abundance of minerals, vitamins, and antioxidants – key nutrients that promote healthy metabolism and blood sugar balance. If your body gets all the nutrients it needs to function optimally, you will feel more energised and experience less cravings for foods with empty calories.
- Ditch sugar and refined carbohydrates/ grains (white flour products) as sugar negatively impacts hormones and blood sugar balance in the body. Healthy blood sugar levels are important for weight loss.
- Include quality plant protein at every meal such as beans, lentils, peas, nuts, and seeds. Protein anchors your blood sugar levels, reduces hunger hormones, and increases the hormones that make you feel satiated after eating. Protein also helps you build muscle which aids fat burning.
- Don’t be afraid of eating fats. Healthy fats are essential for good health; they help the body to make hormones, protect your cell membranes and aid the absorption of fat-soluble vitamins (vitamins A, D, E and K). Good fats such as avocado, extra virgin olive oil, nuts, flaxseeds, chia seeds and flaxseed oil can also promote healthy weight loss as they provide fuel for cells and not just extra calories.
- Increase your soluble fibre intake (beans, sprouts, sweet potatoes, broccoli, pears) as fibre helps reduce your appetite by keeping you fuller for longer. It also keeps your gut bacteria healthy and improves the way your body responds to insulin. This is important for weight loss as it keeps your blood sugar levels regulated. Insulin works by decreasing blood sugar levels by pushing glucose into cells so it can be used for energy, instead of being stored as fat.
- Minimally cook foods to maintain nutrients. Heating foods to a high temperature, whether that be boiling or frying, reduces the vitamins, minerals and antioxidants in food, especially heat-sensitive nutrients like vitamin C. Try to eat foods in their raw form or lightly sauté or steam where necessary.
- Avoid frying and cooking foods with damaged, hydrogenated oils such as rapeseed or vegetable oil. Be aware that dairy-free spreads are also a source of damaged oils. Nut or seed butters are a more nutritious, healthier option.
- Season your foods with herbs and spices instead of adding salt and sugar.
- Don’t drink sugary drinks including juices, fizzy drinks, energy drinks and sport drinks. They all contain huge amounts of sugar which causes inflammation and weight gain. Also avoid low-sugar alternatives as they tend to contain artificial sweeteners such as high-fructose corn syrup. The body does not metabolise fructose well so consuming large amounts of it can lead to diabetes, insulin resistance, high blood pressure and obesity. Instead, drink filtered water with lemon, peppermint, or cucumber to give it more taste.
- Avoid alcohol as it is very inflammatory and causes certain metabolic changes in the body, including blood sugar dysregulation. Alcohol also contains sugar and unnecessary calories that contribute to weight gain.
- Exercise daily as moving your body helps to regulate hormone production and burn excess calories and fat. Exercise also helps build muscle mass which can reduce insulin resistance.
- Manage stress and relax more. Stress is incredibly detrimental to your health and can create unhealthy eating habits and hormonal imbalance. The body’s stress response triggers the release of extra cortisol (your stress hormone) which stimulates carbohydrate and fat metabolism, increasing your appetite and cravings for sweet and fatty foods. Learn how to relieve stress naturally.
- Get good quality sleep. Poor sleep affects your body in a similar way to stress, stimulating extra cortisol production. Adopt a healthy sleep routine and ensure you relax before bedtime. Limit screen time and do something relaxing before bed like taking a bath, reading a book, or drinking a cup of chamomile tea.
Liver Health low-down
Liver Health low-down
Why is the liver important?
The liver’s primary function is detoxification. A healthy liver deals with thousands of toxins each day, including airborne pollutants, caffeine, alcohol, food toxins (additives, preservatives, pesticides), and the chemicals from household and personal care products.
Other functions of the liver include:
- Producing bile to aid digestion and help the body break down fats.
- Storage of vitamins A, D, E, K, B12 for when the body needs them.
- Managing the supply and storage of glycogen (excess glucose the body does not need). The liver releases glucose (sugar) into the bloodstream as and when the body needs it.
Signs of a sluggish liver
- Constant tiredness and lack of energy can be a sign that the liver is not functioning efficiently due to toxin overload or impaired glucose storage (glucose is needed for cellular energy production).
- Weight gain can occur when digestion becomes sluggish and fat metabolism breaks down.
- Digestive issues such as bloating, constipation and heartburn. If bile production becomes compromised due to poor liver function, the body will not be able to metabolise fats effectively, slowing down digestion.
- Nausea and vomiting can be a sign the body is unable to eliminate toxins properly causing them to accumulate and circulate around the body.
- Hormone imbalances, mood swings, irregular periods, and hot flushes. The liver is responsible for regulating hormones and excreting excess hormones from the body so poor liver function can result in hormonal imbalance.
- Continual skin breakouts and acne. If the liver is struggling, toxins can build up and cause inflammation. When toxins cannot be excreted properly, the body will try to expel them via the skin. Itchy skin can be a sign of chronic liver disease and must not be ignored.
What causes liver damage?
- Excessive alcohol and caffeine consumption
- Medication and drugs
- Type 2 diabetes
- Obesity
- Heavy metal toxicity
- A diet high in processed foods, sugar, saturated fats (causing too much fat to store in the liver)
- Pesticide exposure
Ways to boost liver function naturally
- Eat a whole food diet that is abundant in fresh vegetables, fruit, plant-based proteins (nuts, seeds, beans, lentils) and healthy fats (avocado, chia seeds, extra virgin olive oil). Buy organic produce to minimise your intake of pesticides and other toxins from the food chain.
- Cut out sugars, refined carbohydrates (pasta, bread, pastries, cakes, pies, pizza), fried foods, processed foods, pasteurised dairy and saturated fats to reduce the toxic load on your liver.
- Eliminate alcohol and caffeine (coffee and energy drinks). Try a caffeine-free alternative like chicory root coffee or a turmeric latte. Learn more about coffee alternatives.
- Consume sulphur-rich foods including cruciferous vegetables (broccoli, cabbage, cauliflower, kale), onions and garlic as they aid detoxification pathways in the body and support the liver so it can function efficiently.
- Increase your intake of B vitamins which are essential nutrients for detoxification and help to protect the liver from the damaging effects of alcohol. Foods sources of B vitamins include leafy greens (kale, spinach, rocket), organic eggs, sunflower seeds and legumes (kidney beans, lentils, chickpeas, green peas). Supplementation may be required; consult me for support on supplementation.
- Up your antioxidants which are vital to neutralise the free-radicals caused by toxins. Vitamins A, C and E, CoQ10, quercetin and alpha lipoic acid are important antioxidants as well as minerals like magnesium, zinc, copper, selenium and manganese which are co-factor nutrients for liver detoxification. Fruits and vegetables provide an abundance of antioxidants, vitamins and minerals.
- Avoid drinking water out of plastic bottles and using clingwrap on food as plastics contain toxic chemicals like phthalates and BPA. Instead, use glass storage containers and beeswax wraps for food and glass or stainless-steel water bottles.
- Reduce your exposure to chemicals in household products and personal care items by using fragrance-free, natural products. Learn the truth about fragrances.
If this sound familiar and you would like support with your liver health, please get in touch info@annikanourishingnewlife.co.uk
How Your Female Hormones Affect Your Thyroid
How Your Female Hormones Affect Your Thyroid
Do you suspect thyroid issues are behind your health concerns?
You couldn’t survive without your thyroid gland, so it’s worth looking after. It can be affected by many lifestyle factors– nutrient deficiencies, inflammation, stress and lack of sleep, as well as exposure to toxic metals and pollutants. But one unsuspected cause of thyroid issues can be an imbalance in female hormones.
How does your thyroid work?
The thyroid produces thyroxine, literally controlling how quickly your cells produce energy. Not enough thyroxine and the brakes are applied to your metabolism and everything becomes sluggish.
Your thyroid is asked to make thyroxine by your brain’s pituitary gland. This constantly measures the amount of thyroxine in your blood and sends a message to your thyroid to make more when levels drop. It’s a well-ordered system, but it’s not infallible.
Symptoms of low thyroid
- Tiredness
- Dry skin
- Constipation
- Weight gain
- Feeling the cold
Because the gland affects every cell in your body, if it is not functioning well, it may cause a huge array of other symptoms. Some of these are very similar to those caused by female hormone imbalances, like irregular or heavy periods.
Oestrogen, Progesterone and Thyroxine
Inside your body, your hormones are constantly talking to and influencing one another, so if something affects one hormone, it will affect the others too. Your female sex hormones oestrogen and progesterone have a particularly close link with your thyroid, and they all affect each other.
Oestrogen Dominance
Thyroid health can be affected when oestrogen becomes excessively high compared to progesterone. Oestrogen tends to increase the levels of a protein-binding thyroxine, making it less accessible to cells and therefore less able to influence them. High oestrogen levels increase inflammation, impairing thyroid function, encourage antibodies to be produced against your thyroid and block the messages coming from your pituitary gland.
Progesterone on the other hand increases the availability of thyroxine by making sure it’s not bound up with protein.
Too much oestrogen relative to progesterone is called oestrogen dominance. This situation is very widespread, particularly in perimenopause, the period running up to menopause. At this stage in your life, you often won’t ovulate every month. If ovulation doesn’t happen, no progesterone is released in the second half of the month. Because progesterone prevents oestrogen levels from climbing too high, there’s then nothing to oppose oestrogen.
Environmental factors: the environment is awash with synthetic chemicals able to mimic oestrogen by latching onto cells’ oestrogen receptors and fooling them into thinking they’re your body’s oestrogen. These substances, found in plastics, personal care products and pollutants are considerably stronger than your natural oestrogen.
Stress: anxiety and tension can make oestrogen dominance worse because it steals progesterone, dominating oestrogen. An unhealthy gastro microbiome also tends to increase oestrogen levels because good gut bacteria can play an important role in excreting unwanted oestrogen. In a vicious cycle, when your thyroid is struggling you can’t process oestrogen well in your liver and gut, making oestrogen dominance worse.
Even though you don’t make as much oestrogen after menopause, it can still remain high relative to progesterone, especially if you’re stressed. Progesterone is made in your stress glands after menopause, and they won’t prioritise making it if they’re busy making stress hormones.
Functional Testing
Your GP may test your blood thyroid hormones, but these tests don’t always measure how much of the hormones are in an active form. So, it’s impossible to tell whether your hormones are affecting your cells in the way nature intended. Because not all thyroid issues show up on a GP’s blood test, it might look like there’s nothing wrong even though your symptoms shout otherwise.
To look at the whole picture, functional tests examine the levels of both your female hormones and your thyroid hormones and reveal the quantities of active and inactive hormones you’re producing.
Combine these test results with an in-depth consultation examining your nutritional status, lifestyle and health history and it becomes much clearer what’s behind your health issues. Only by understanding the route cause, we can make appropriate strategies to put things right.
