Have you ever noticed when you eat certain foods they make you feel yucky or not your best?  I am sure that many of you may have experienced a period of this when you're not eating how you normally would like too.

But did you know that the foods you eat can impact your menstrual cycle?

The diet can impact the symptoms you experience throughout the month and during the monthly bleed. The menstrual cycle is an important indicator of your overall health, so much so, that some consider it to be our 5th vital sign! Eating a diet rich in vegetables, fruits and whole foods is key for overall health and menstrual health. Some people also see significant improvements of their period pain and other issues with their periods when following a gluten free diet.  Dairy is also a common food group that can affect some peoples periods. 

How does Dairy affect periods? 

When humans consume dairy, more specifically, cow’s milk protein, it can increase insulin and insulin-like growth factor-1 (IGF-1).

The IGF-1 from cows is identical to the IGF-1 in humans, so it acts the same inside the human body (1). IGF-1 has a role in growth in various tissues and organs in the body. So how does IGF-1 affect periods? IGF-1 can stimulate the synthesis of hormones- it has been associated with the development of high androgens (1). Andogens are the male sex hormones. High levels of androgens in females is a key feature of PCOS. High androgens is what drives the common symptoms of PCOS. Those with PCOS experience irregular periods- it affects approximately 21% of women (2). It is common for those women to have elevated IGF-1 and insulin.

Interestingly, one of the mechanisms for metformin, a common medical treatment for PCOS and insulin resistance, is to reduce IGF-1 (3). If we can prevent the high levels of IGF-1 in the first place by reducing dairy intake, could it be worth trying instead of opting for medications?

What about lactose free milk? 

Lactose free is beneficial for those who are lactose intolerant, but the problem with dairy is commonly due to the A1-casein protein and not lactose (4). In some people, the A1-casein can cause irritation in the gut and initiate an inflammatory response (4,5). Inflammation is not always a bad thing, it is one of the body’s mechanisms to protect us. But when the body is in an inflammatory state it can worsen the effects of normal inflammatory processes.  During an inflammatory response it releases inflammatory cells like mast cells and histamine. So why is this an issue? High levels of these cells circulating can worsen period pain and cause heavy periods.  Additionally mast cells release histamine:

• Histamine is inflammatory, and inflammation worsens period pain. 

• Histamine stimulates oestrogen, high oestrogen can cause heavy periods.  

• Histamine increases contractility of muscles and dilation of blood vessels- increasing the flow of blood and pain to your uterus.  

A2 milk is generally better tolerated (4) and is found in dairy from Jersey cows, sheep and goats. 

Do I need dairy for my bones?

Milk and dairy is often associated with ‘strong bones’. Yes we definitely need calcium for strong bones. However, there are PLENTY of other food sources that contain adequate amounts of calcium other than milk. In fact, just 2 tbsp (30g) of chia seeds gives you more calcium than 1 glass(250ml) of milk (6). 

I have seen significant improvements in my clients period concerns after implementing a dairy free diet. It is not always needed in all cases. However, it is a simple approach that you can start immediately and could be worth trying to see improvements in your PCOS symtpoms and also for heavy and painful periods. 

1. https://onlinelibrary.wiley.com/doi/10.1111/j.1610-0387.2009.07019.x PMID: 19243483

2. https://pubmed.ncbi.nlm.nih.gov/31403134/

3. https://pubmed.ncbi.nlm.nih.gov/15063962/

4. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-016-0147-z

5. https://pubmed.ncbi.nlm.nih.gov/24166511/ 

6. https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/fooddetails.aspx?PFKID=F008209 

Being body aware is such an incredible tool and skill to have. Knowing how to track your menstrual cycle is invaluable for women and couples to learn. By tracking your cycle you can learn the days that you are most fertile. This can be useful for those who are trying to achieve a pregnancy or it for those who are trying to avoid pregnancy.

Many women track their cycle using an app. This is a great start to become aware of your cycle and note down any changes. However, these apps are not always accurate and you should never rely solely on an app to tell you when you are ovulating.

Studies show that only 12% of people ovulate on day 14

There are two methods that are commonly used to track ovulation; basal body temperature tracking and cervical mucus tracking. When done accurately, both are extremely effective. 

Women for decades have been measuring their morning basal body temperature to determine when they are ovulating.  Why? Because after ovulation your body temperature increases. This tool has been used by many women, wayyyyyyy before the pill was created, for both the avoidance and achievement of pregnancy. It is important that you are measuring and tracking correctly to get an accurate reading. 

If you are my client, you have most likely been shown the diagram below to learn about your cycle.

How to temperature track accurately? 

1. Use a quality thermometer and take the temperature under your tongue. You need a thermometer that reads at least one decimal place but better if it’s two. 

2. Take the temperature at the same time every morning before doing anything; going to the toilet, checking your phone, having a drink… anything. 

3. Note that drinking alcohol the night before, if you are unwell or stressed, if you are travelling/holidaying, had a distributed sleep, not slept more than 4 hours or taking certain medications are all factors that can alter the reading. 

4. Record the reading on a temperature tracking chart - see example below. 

5. Temp Drop is a device that measures your basal body temperature for you. You wear a band around your arm to sleep and it measures it accurately for you and syncs to an online tracking chart. Using this link will get you 10% off as well

How does basal body temperature tracking work?  

After ovulation there is a surge of progesterone. Progesterone is a hormone which slightly raises your basal body temperature. A normal average basal body temperature is between 36.1-36.5 degrees. The post ovulation increase is very minimal, I'm talking an average increase of 0.3 degrees. The small but significant increase remains from ovulation until the day you get your period. You need to track your temperature every day to get an accurate reading.

The first half of your cycle, pre-ovulation, is the follicular phase, where oestrogen is the dominant hormone. Oestrogen does not have an effect on body temp- after ovulation, progesterone becomes the dominant hormone, and this is how we see the change. 

You measure your temperature at the same time every morning, and once you have received three consecutive increased readings you can now know that you have:  

1. Ovulated 

2. Know that the rest of this cycle (up until your period) you will not be fertile and you will not fall pregnant. 

It is important to remember that the temperature increase is after ovulation. You are generally fertile in the 5 days leading up to ovulation. So this method is not determining the days that you are fertile pre-ovulation. However, after tracking for a few cycles, in addition to tracking your cervical mucus, you can determine the days you are most fertile. 

Basal Body Temp Chart

How to track your fertile cervical mucus. 

Being aware of your cervical mucus is another way to predict your ovulation. It differs from the temperature rise, as it appears several days before ovulation due to the pre ovulatory rise of oestrogen. Tracking both is the best way to accurately determine ovulation. 

It is common and normal to have cervical mucus throughout the whole cycle. Not everyone experiences lots of cervical mucus, however, everyone should see some variations throughout the monthly cycle. The fertile mucus is unique, it has the same texture and look as egg white. You will see it on the toilet paper as you wipe or you can feel it in the vaginal opening. Some will see it on their underwear. It is a clear fluid that will feel slippery and stretchy. You should feel and see a lot of fluid. This is when it is at its peak and your fertile window is at its peak. The purpose of it is to help the sperm swim up the uterus to reach the egg. 

Throughout the monthly cycle and in the lead up to ovulation it is normal to see changes in the mucus. The first sign that your fertile window is beginning is when you start to see changes in your cervical mucus. The early cervical mucus is generally sticky, thick and white- this is when your fertile window is low. As the cycle progresses, and the mucus becomes more cloudy/clear, thin and stretchy, your fertility increases. The fluid also increases in volume and you should not feel dry at the vaginal opening. As it becomes like an egg white texture; more clearer, slippery and wetter, this is when you are most fertile and ovulation is near. On the last day of this egg white type fluid, it is called your ‘peak’ fertile mucus, and is usually the day of ovulation. 

How to track your fertile mucus

The build up to your ‘peak’ fertile mucus day is like the warning signs that ovulation is approaching. This is good for either achieving or avoiding pregnancy. It is important to note that not every cycle will look the same and it can vary each month. There are many factors that can contribute to the quality and timing of your cervical mucus, including; stress, poor nutrition, if you are unwell or if you smoke. 

What to look out for:

• Sensation? Dry, Moist,Wet

• Colour? White, cloudy, yellowish, clearish, completely clear

• Amount? 

• Texture? Sticky, tacky, creamy, gluey, stretchy, slippery.  

How to observe: 

1. Think about how the mucus feels at the opening of your vagina throughout the day 

2. Look for mucus everytime you go to the toilet, observe before and after passing urine

3. Use your fingers to feel the texture

4. Observe before you go to bed and record on the same chart as the temp tracking chart at the end of everyday. 

Being aware of when you are ovulating is a great way to learn about your fertility.

Even if you are not in the position that needs to prevent or plan pregnancy, knowing when and if you ovulate is super important.

Always consult your health practitioner to make sure this is right for you.

Gluten sensitivity is common amongst the general population. Many people experience a range of symptoms after eating gluten containing foods. The most common and obvious symptoms are tummy upsets; such as bloating, diarrhoea, constipation and excessive/smelly gas. The less obvious symptoms are fatigue, nutrient deficiencies, brain fog, skin rash, migraines and worsening of period pain. Gluten is a protein found in grains. Celiac disease is an autoimmune disease that is initiated by the consumption of gluten. It affects 1.5% of the population- with an estimated 80% of them remaining undiagnosed (1). Those with celiac disease must adhere to a strict gluten free diet, as consuming even a small crumb of gluten initiates an inflammatory immune response and causes damage to the gut lining (1). Non-celiac gluten sensitivity is less severe, but far more common, and still causes immune activation, inflammation and damage to the gut lining (2). 

GLUTEN CONTAINING GRAINS 

• Wheat

• Spelt 

• Rye 

• Triticale 

• Barley 

• Oats 

GLUTEN FREE GRAINS 

• Rice 

• Quinoa

• Sorghum 

• Buckwheat 

• Teff

• Corn 

• Millet 

So how does gluten affect periods?

We need sufficient nutrients to produce hormones for healthy menstrual cycles and pain free periods. We also need our detoxification pathways to be working to clear out any excess hormones, to ensure hormonal balance. Untreated gluten sensitivity can damage the gut lining and result in severe nutrient malabsorption. It can also affect the microbiome which is imperative for clearing out excess oestrogen. An imbalance of oestrogen levels is a common driver of heavy and painful periods. 

Symptoms of endometriosis and adenomyosis are commonly driven or worsened by consuming gluten. If you are sensitive to gluten, consuming it causes an inflammatory response and endometriosis is an inflammatory condition (read more on endo here). 

75% of women with endometriosis see a significant reduction in pain when following a gluten free diet (4). 

Some may benefit from going gluten free due to sensitivity to FODMAPS

FODMAPS are types of carbohydrates, if you are sensitive to FODMAPS, the gut doesn’t absorb them. Remember, gluten is a protein which is different to FODMAPS, some gluten grains, such as wheat, contain FODMAPS. FODMAPS generally cause bloating and can worsen PMS. If FODMAPs are an issue for you, going low FODMAP may lessen symptoms of endometriosis and PCOS as they often overlap. FODMAP sensitivity usually only causes gut symptoms (bloating, excess/smelly gas, diarrhoea, constipation).  If consuming gluten causes other symptoms (brain fog, migraines skin rash) it is more likely to be gluten sensitivity or wheat allergy, not a FODMAP issue. The Low FODMAP diet is complex and should be done under the guidance of a qualified practitioner. 

When you have one autoimmune disease, you have a much higher risk of developing 1-2 other autoimmune diseases, such as Hashimoto's thyroid disease for example. Hashimoto’s causes an under active thyroid and is also linked to gluten sensitivity.

Going gluten free has been shown to benefit women with autoimmune thyroid disease (5). 

The thyroid is involved in regulating healthy menstrual cycles, low thyroid function can cause irregular and/or heavy periods. Infertility is also a concern- studies have shown almost half of women with Hashimoto’s disease to have issues getting pregnant  (5). 

Gluten and Fertility?

Unexplained infertility and miscarriage are some of those less obvious signs of celiac disease (1). Gluten sensitivity and infertility may be explained due to nutrient deficiencies or a dysregulated immune system (6). Pregnancy is not viable with insufficient nutrients. Because non celiac gluten sensitivity can do similar damage to the gut lining as celiac disease, it is important to rule this out with a trusted practitioner if you are experiencing unexplained infertility. Celiac disease can be diagnosed with a blood test then followed by an intestinal biopsy. However, non-celiac gluten sensitivity cannot be diagnosed by a blood test. You can test for the celiac gene (HLA-DQ2 and HLA-DQ8) but it does not mean you have celiac- However, it is likely that you could be sensitive and could benefit from going gluten free. 

Women whose periods are missing, AKA amenorrhea, will also struggle to fall pregnant- you need to ovulate to fall pregnant, right? Some women with amenorrhea may also benefit from getting tested for gluten sensitivity.  

Should I go gluten free? 

If you experience heavy painful periods, such as in conditions like endometriosis and adenomyosis you may see a benefit in going gluten free.

Restricting gluten if you have an underactive thyroid may also be beneficial.  

Those who have PCOS may not see a benefit of going gluten free, however, some may see results going low FODMAP. 

Those experiencing unexplained fertility and miscarriages should get screened for celiac disease and may gain from implementing a gluten free diet. 

Everything is individual.

When will I start seeing results after going gluten free? 

The repair process will depend on how severe the gut damage is, and influence how quickly you see results. You may start to feel significantly better after a couple of days following gluten restriction; however, your gut needs a lot longer than a few days to repair. Because gluten sensitivity is an immune response, consuming gluten triggers antibody release which is what damages the gut lining. Antibodies attack gluten and in the process it damages the gut lining, leading to intestinal permeability and further inflammation. Once following a gluten free diet, the body stops making antibodies. The antibodies start to clear out, and after 2 months their damaging effects start to decline. However, it can take up to 4 months for the antibodies to be completely cleared from the body (7). So what does this exactly mean? Adhering to a strict gluten free diet for at least 4 months will allow for your gut lining to repair and minimise the effects of gluten. Even eating small amounts can induce antibody production and cause inflammation and gut damage. 

All in all, going gluten free may be beneficial in many hormonal and period problems.

Always get advice from your healthcare practitioner.

1. https://www.coeliac.org.au/s/coeliac-disease 

2. https://gut.bmj.com/content/65/12/1930.full 

3. https://pubmed.ncbi.nlm.nih.gov/23334113/ 

4. https://pubmed.ncbi.nlm.nih.gov/23334113/ 

5. https://www.hindawi.com/journals/ije/2014/982705/ 

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3001971/ 

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4324867/#:~:text=Before%20serological%20testing%20for%20celiac,%E2%80%9360%20days%20%5B14%5D 

The Hormonal IUD, (AKA Mirena, Kyleena, and Skyla), is a form of contraception. Its main purpose is to prevent unwanted pregnancies although sometimes used for certain hormonal issues as well. Although it is a hormonal form of contraception, it differs from other forms of birth control (eg like the birth control pill) -  it does not exactly suppress ovulation. So how does it work??

How it works: 

The IUD is a small T shaped device that is inserted into the uterus through the vagina. The procedure only takes a couple of minutes and is generally done at a doctor's office. It contains progestogen-levonorgestrel, which is a synthetic version of the female sex hormone progesterone (i.e. NOT the same as natural hormones). The synthetic hormone is slowly released, causing the cervical mucus to thicken. Thickening the cervical mucus prevents pregnancy as it creates a non liveable environment for the sperm, blocking it from reaching the egg. Progestogen-levonorgestrel, also causes the lining of the uterus to become thin, altering the uterus wall, which makes it difficult for implantation (implantation is when a fertilised egg attaches to the wall).  

Sounds relatively OK right? Let’s look at the pro’s and con’s of the hormonal IUD.

Pros: 

• It can reduce menstrual flow and lessen period pain. 
  

• It releases a lower dose of hormones into the body compared to the pill and implant/rod. In some cases, this allows for natural ovulation. Having natural ovulation is a pro in my eyes as it permits the body to produce its own hormones and have some natural cycles. 
  

• You can leave the hormonal IUD inserted for up to 5 years, making it a convenient choice. 
  

• The IUD is 99% effective at preventing pregnancy compared to the pill at 91% effective (1,2). 
  

• Your fertility is usually returned instantly once the device is removed.  

Cons: 

• Although the synthetic drug released is lower dose than the pill it still has side effects. 
  

• Insertion can be very painful. Your uterus is a muscle, and when you place something inside of it, the muscle responds by tightening.
  

• It alters the vaginal microbiome which may increase the chance of thrush, bacterial vaginosis or STI’s. Developing an STI could result in scar tissue and potentially lead to future fertility issues or pelvic inflammatory disease. Although the IUD is a form of birth control, it does NOT protect you against STI/STD
  

• In some cases, it can suppress ovulation which prevents the body from making its own hormones. 

Some experience side effects from Levonorgestrel (the synthetic hormone used in the hormonal IUD): 

• acne, 

• hair loss, 

• hirsutism,

• depression, 

• anxiety, 

• headaches, 

• yeast infections, 

• weight gain, 

• breast changes. 

Cons cont….

• IUD devices can migrate or perforate. Perforation is when the device protrudes into an organ, such as the uterus and causes severe damage. Migration of the IUD is when the device migrates outside of the uterus and finds its way in other organs and tissues.  In some cases, surgical removal is warranted (3). Once an IUD migrates or perforates it is ineffective at preventing pregnancy.
  

• Risk of Pseudotumor Cerebri Injuries. The Mirena can cause an abnormal elevation of cerebrospinal fluid in the skull resulting in Pseudotumor Cerebri also known as intracranial hypertension or high blood pressure in the brain. The excess fluid causes pressure in the skull and you may experience severe headaches, blurred vision, ringing in the ears, neck and shoulder pain. Check out my tik tok about this topic and read the experiences of women in my online community. 
  
  

There are current lawsuits active, involving women who are suing the company responsible for the Mirena for their negligence to explain how the hormones work and the lack of warnings that the device could cut through organs. Some women had to go through multiple surgeries to fix complications (4). 

“ Thousands of women nationwide sued Bayer Pharmaceuticals over Mirena birth control after they say it perforated the uterus, damaged organs and caused pseudotumor cerebri — an abnormal fluid buildup in the skull. These women say Mirena complications led to diminished quality of life and they live in fear of future complications” - DrugWatch 

The hormonal IUD is a convenient and effective form of contraception. It has many benefits, like not suppressing ovulation and reducing period pain. However, it does come with its side effects and risks. Some alarming risks have become apparent, especially in recent years due to current lawsuits. 

Always consult you doctor or health practitioner to assess if this is right for you.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990281/

2. https://www.acog.org/clinical/clinical-guidance/practice-bulletin/articles/2017/11/long-acting-reversible-contraception-implants-and-intrauterine-devices  

3. https://pubs.rsna.org/doi/10.1148/rg.322115068#:~:text=Abstract,endometrial%20canal%20to%20uterine%20perforation. 

4. https://www.drugwatch.com/mirena/lawsuits/

Polycystic Ovarian Syndrome (PCOS) is one of the most common hormonal disorders in women of child bearing age. Approximately 12-21% of women are affected with up to 70% of women undiagnosed (1). PCOS is defined by a group of symptoms that are driven by different underlying factors, rather than one specific disease. The symptoms are related to anovulatory cycles (no ovulation) and androgen excess (high levels of male hormones, such as testosterone). The main symptom of PCOS is irregular periods, due to the lack of ovulation. No ovulation can result in an overproduction of androgens which is what can drive other common symptoms, such as; excessive body hair, acne, weight gain (especially around the belly), and hair loss on the scalp. Infertility is another common symptom.

Did you know there are four types of PCOS, or four different factors that can drive PCOS symptoms 

These 4 types of PCOS include:

• Insulin- resistant PCOS (most common)

• Post-pill PCOS (temporary PCOS)

• Inflammatory PCOS

• Adrenal PCOS (least common)

Diagnosis: 

If you have been diagnosed with PCOS, firstly, how was it diagnosed?

Because of the lack of understanding of PCOS by clinicians, it can commonly be misdiagnosed and also completley missed altogether.

There is a certain criteria that must be met for a diagnosis. Read more about diagnosis here.

PCOS can not be diagnosed or ruled out by ultrasound alone.

In fact, polycystic ovary syndrome does not mean you actually have cysts on your ovaries.

The ‘cysts’ seen on ultrasound are actually follicles or eggs which are very much normal for your ovaries. Having polycystic ovaries does not always mean you have the syndrome PCOS. If you have polycystic ovaries you can still have regular and ‘normal’ periods with no hormonal symptoms of PCOS. And… It is actually possible to have normal-looking ovaries on the ultrasound but still have the hormonal condition PCOS. For follicles to be categorised as PCOS it requires more than 20 follicles (partly developed eggs) are visible on one or both ovaries or the size of one or both ovaries is increased (more than 10ml)

Confusing right? My opinion is that the name of PCOS is very deceiving and should be renamed (haha). 

So you have irregular periods… let's determine if you actually have the syndrome PCOS?? 

• Have you had a blood test result of hyperandrogenism (high levels of male hormones) and all other reasons for high androgens have been ruled out? 

• Do you have ‘abnormal’ facial/body hair or acne along the jawline? 

If you said yes to either of these it is likely you may have PCOS. Now let’s identify what type of PCOS you have to direct the treatment. Something to keep in mind is that it is possible to have more than 1 type of PCOS… You can have Insulin resistance and inflammation at the same time, plus you may have just come off the pill which has worsened your symptoms. 

The 4 Types of PCOS: 

INSULIN- RESISTANT PCOS: 

Insulin resistance is the most common driver of PCOS. If you have PCOS it is likely that you are insulin resistant- 80% of women with PCOS are (2).  Insulin is a hormone that regulates blood sugars- basically, helps your body utilise sugar for energy. Insulin resistance is a hormonal condition where you have too much insulin. You can have normal blood sugars, and still have too much insulin. The best way to determine if you are insulin resistant is to do a blood test measuring insulin not glucose. High insulin is what can cause high androgens and high androgens is what drives PCOS symptoms. The good news is, insulin resistance can be reversed through lifestyle changes, particularly diet. 

Can food be medicine for PCOS?? 

As I have mentioned, insulin resistance can be reversed and can be done through diet and lifestyle changes! I predominantly treat my PCOS patients through food and dietary changes to manage blood sugar levels. So how do we do this?

1. Stop eating (and drinking) processed sugar! This especially includes sugary drinks, deserts, cakes and biscuits. If you have insulin resistance, unfortunately your hormones will struggle to handle any high sugar foods. 

2. Reduce carbohydrates and especially avoid refined carbohydrates; breads, pasta, pastry, cereals and any processed foods. Lowering carb intake can help manage insulin levels and blood sugars. 

3. Ensure each meal contains FATS, FIBRE and PROTEIN; this helps you to feel satisfied and full. It will also allow for a slower release of sugars to improve insulin sensitivity. 

4. Exercise: moving your muscles requires glucose and can increase insulin sensitivity (4). 

5. Prioritise sleep! Quality sleep is a way of maintaining healthy insulin. Additionally, your circadian rhythm AKA body clock, has a role in regulating glucose,  energy expenditure and insulin sensitivity (7). To regulate your circadian rhythm it is important to have natural light exposure in the morning and dimmed light in the evening- turn off your devices an hour before bed. Having a regular bedtime routine and regulated eating patterns can also help (7). 

6. Consider supplements and spices that support insulin sensitivity:

• Magnesium supplementation has been shown to improve insulin sensitivity. Additionally, low levels of magnesium have been associated with insulin resistance risk (5). 

• Cinnamon: Cinnamon has properties that can enhance insulin’s actions and increase insulin sensitivity (8). 

• Myo-inositol: Inositol is a messenger for insulin and studies show supplementation can improve insulin sensitivity and reduce circulating insulin (6). 

So you've had a blood test and you are pretty certain you are not insulin resistant- what other PCOS could it be? Did your symptoms begin around the same time you came off the oral contraceptive pill? 

POST PILL PCOS: 

Coming off the pill your body can go through a ‘withdrawal process’ in which you may experience an elevation of androgens. This is a temporary elevation of hormones… yay! However, knowing it is only temporary doesn’t make the symptoms any less debilitating and the high levels of androgens still qualify for PCOS. Know that this will not last forever, you need to give it time… Eating well, including lots of vegetables, protein, fats and fibre can support the recovery. 

If you meet the criteria for PCOS but you did not just come off the pill and you do not have insulin resistance then chances are you may have inflammatory PCOS. 

INFLAMMATORY PCOS 

Inflammatory markers are generally elevated in PCOS (3). Inflammation is one way to mediate insulin resistance. However, Inflammation can be a driver of PCOS independently of insulin resistance. Inflammation can stimulate excessive androgen production from the ovaries. On the flip side, anti inflammatories such as polyphenols can do the opposite and can inhibit the excessive production of  androgens (3). 

Treatment… 

Addressing the underlying driver of your inflammation is the first step. This may be identifying foods that you are sensitive/intolerant to or addressing your gut and immune health. For some it may be looking at your lifestyle; smoking, alcohol and environmental toxins can contribute to inflammation. Including an abundance of anti-inflammatory foods and more importantly, avoiding inflammatory foods are key steps to reduce inflammation and PCOS symptoms. 

ADRENAL PCOS

As we have learnt PCOS is due to high levels of all androgens. Testosterone and androstenedione are androgens from the ovaries and DHEAS are from the adrenal glands. In Adrenal PCOS, only DHEAS are elevated.  Adrenal PCOS is a lot less common and is driven by the body’s stress response. This may be due to high levels of stress, or the body responding to stress abnormally. It potentially could also be a result of stress around the time of puberty. 

Treatment… 

Prioritise sleep and rest - this will allow your body to recover and regulate your stress response. Aim to manage your stress levels in a way that works for you. The first step is to allow time for relaxation. This could be to practice meditation, yoga, or even just listening to music or a stroll along the park are ways to help reduce our mental load. Reducing stress will help lower DHEAs produced by the adrenal glands.

As you can see PCOS is a complex hormonal disorder and it can be difficult to navigate alone. Whilst healing can be a long process, please remember that it is possible to be treated with the right guidance and persistence.  

1. https://pubmed.ncbi.nlm.nih.gov/31403134/

2. https://www.ndss.com.au/about-diabetes/resources/find-a-resource/polycystic-ovary-syndrome-fact-sheet/#:~:text=Up%20to%2080%25%20of%20women,to%20manage%20blood%20glucose%20levels.

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309040/ 

4. https://academic.oup.com/edrv/advance-article/doi/10.1210/endrev/bnab038/6420158?login=false#324896513 

5.  https://pubmed.ncbi.nlm.nih.gov/26404370/ 

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655679/

7. https://pubmed.ncbi.nlm.nih.gov/30531917/ 

8. https://jpma.org.pk/PdfDownload/10230   

The Copper IUD is a form of birth control, it is also known as ParaGuard. It differs from traditional contraception methods, such as the pill, as it is non-hormonal. Non-hormonal means it does not release synthetic hormones into your body, nor does it suppress your hormones per se. In my opinion, this can be a huge benefit as it does not interfere with your body's natural ability to ovulate. YAY.

If you have been following my instagram you would know that ovulation is the main event of the menstrual cycle.

We need ovulation to make our hormones. Other methods of birth control shut down ovulation and prevent your body from making hormones (read more about the pill here).

How does the copper IUD work

The main purpose for the IUD is to prevent unwanted pregnancy. But the best thing is that it prevents pregnancy without interfering with hormones.  It is a small T shaped device, inserted into the uterus by a medical professional, generally at a doctor's office. It only takes a couple of minutes and is a similar setup to getting a pap smear. The device is folded to fit through your vagina and cervix, and then placed into the opening of the uterus. A small string will hang high up in the vagina, which you or your sexual partner generally will not notice. 

Sperm does not like copper, it repels sperm and prevents it from reaching a woman's egg. Sperm requires a hostile environment to survive. Copper alters that environment by disrupting cervical mucus and the uterus lining. Copper also alters the vaginal microbiome, further compromising sperm survivability. Basically, the copper creates a toxic environment, making it almost impossible for sperm to survive. 

PROS: 

• It is non hormonal: this allows for natural ovulation and does not mess up your body's natural cycle or its ability to make hormones. 

• Lower side effects compared to other birth control methods: because your body is making its natural hormones you don’t see common side effects of the pill: mood swings, lowered libido, nausea or nutrient depletion. 

• Highly effective in preventing pregnancy: copper IUD is 99% effective. In comparison, the pill is 91% effective (5,4). 

• Fertility generally returns as soon as you remove it. 

• It can stay in your uterus for up to 10 years. 

• It is suitable for any women of any age 

CONS:

• Disrupts your period: The first 3-12 months after insertion, it is common to see an increase in period pain and experience a heavier flow. Increased pain and flow is the most common cause of discontinuing use within the first year of insertion (1).  

• You may also experience spotting and pain in between periods. 

• Alters the vaginal microbiome: this may increase the chance of thrush, bacterial vaginosis or STI’s. Developing an STI could result in scar tissue and potentially lead to future fertility issues or pelvic inflammatory disease. Although the IUD is a form of birth control, it does NOT protect you against STI/STD.

• Painful insertion: Although it is a quick procedure, some women experience excruciating pain upon insertion. It is also common to have pain that is worse than period pain a couple of weeks-months post insertion. 

• Risk of copper excess: Our bodies do need small amounts of copper and the amount released by copper IUD is smaller than what we would consume in food. However,  people are exposed to copper everyday through old water pipes that contaminate drinking water and other environmental exposures to copper. Copper IUD users have been shown to have higher levels of copper compared to non-users (3). Copper excess can affect our zinc status. This is particularly concerning if you are already zinc deficient. It is important to monitor your zinc and copper levels if you have the copper IUD.  

• Risk of explosion or dislodging: There is a chance that the device can fall out or become misplaced. It is more common in the first month. The device can move around if you have a small uterine cavity or have strong period cramps. This can cause issues with the physical uterine lining and impair efficacy of preventing pregnancy. 

• Risk of Perforation: Although rare, there is a 0.1% chance of the device puncturing the uterine wall (2). Symptoms of perforation include: pelvic or lower abdominal pain, fever, severe bleeding, nausea, vomiting.

The copper IUD is one of the few contraception methods that are non hormonal. It is a great option if you cannot rely on other forms of natural contraception. However, this method does not come without risks, so it is best to talk with a trusted practitioner before making any changes to your contraceptive methods. 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221252/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683155/

3. https://pubmed.ncbi.nlm.nih.gov/16022851/ 

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990281/

5. https://www.acog.org/clinical/clinical-guidance/practice-bulletin/articles/2017/11/long-acting-reversible-contraception-implants-and-intrauterine-devices

Good hormonal health begins with your diet. Many women experience hormonal issues and are following a ‘healthy’ diet, but are afraid of eating fats… because fats make you fat, right?... WRONG. Fats do NOT make you fat.  Fats are so important for our bodies to function. 

Did you know our hormones are made from fat? You need ample dietary fat to maintain healthy hormones.

Your sex hormones are actually made from cholesterol. Yes you heard that right, Cholesterol.

Cholesterol has had a bad rap in the media, but it is SO important. It is the precursor for the synthesis of sex hormones, adrenal hormones and vitamin D. 

Fats are satiating i.e. they make you feel fuller for longer. More so, the energy from fats lasts longer than carbs. Fats also help to balance blood glucose levels and insulin. Imbalanced blood glucose levels are a common issue in women with the hormonal condition PCOS. 

Every cell in the human body is bound by a cell membrane. And guess what that cell membrane is made from..? Fat and cholesterol. Cell membranes are everywhere in the body. Having a good cell membrane structure allows for strong skin and gut barriers, and helps repair damaged skin and gut linings.

Fats help hydrate the skin and gut from the inside out! Cell membranes help communicate between different cells and are needed for our hormones to work. Our brains are also largely made of fat!!!

You can see now how fats are pretty important, not just for hormonal health but overall health? 

It is important to remember that women (or menstruating people), have a higher need for fat than men. Women's bodies go through some incredible changes. As a result, we require more energy during menstruation, pregnancy and breastfeeding. Women also need a higher body fat percentage compared to men. Please don’t ever feel bad for adding more to your plate or eating more than your partner.

How to know if you’re not eating enough fats?

Your body is very clever, and if your body fat percentage drops too low, it knows that you are not in a state to reproduce and maintain the needs of a growing baby… so it shuts down ovulation and you may lose your period (AKA amenorrhea).

Including lots of healthy fats in your diet does not mean you have to go keto. It is still important to include some carbs to your diet. This will ensure you're eating enough to allow your body to ovulate. These include complex carbohydrates like a big diversity of seasonal vegetables, not the processed breads and packaged foods types of carbs.

By now, I hope you are starting to feel like fats can be your friend… you shouldn’t be afraid of fats like so many people I see in my clinic. Please know that it is OK to eat a full avocado in a day, and it is OK to add butter to things / EVERYTHING! In fact, it is more than OK, and I would encourage you to do so!! So what are the healthiest fats for happy hormones? 

There are 3 types of dietary fats: unsaturated fats, saturated fats and trans fats. 

• The unsaturated fats include Mono and Polyunsaturated fats which contain our omega 3’s. Omega 3’s are super important for our hormones. There is evidence to show omega 3’s can help balance your hormones, regulate your menstrual cycle, and reduce stress hormonal levels (2). 

• Saturated fats: like cholesterol, saturated fat has got a bad name. But the research is inconsistent and there is evidence showing that it is not all bad (3). Saturated fats that are found in natural products like coconut oil and butter can be beneficial to our health, especially our hormones. It is the saturated fats in processed foods that are not so good for us (4). 

• Trans Fats: Trans Fats are the ones to avoid and are linked to poor health outcomes. These included; hydrogenated oils, margarine, fried foods, processed deli meats, processed baked goods, and canola oil. 

FRIENDS DON’T LET FRIENDS EAT MARGARINE

Some of my favourite healthy fats to include into your diet: 

• Wild caught fatty fish- Salmon, sardines, tuna

• Eggs

• Extra Virgin Olive Oil 

• Coconut Oil

• Avocado 

• Ghee

• Butter

• Nuts and nut butters

• Seeds- pumpkin, sesame, hemp, chia, flaxseed, sunflower

• Seed butters - tahini. 

By now your awareness about fats and how they work in your body should be well and truly expanded.

You are now educated to know that fats are not something to be afraid of and I encourage you to go smother some butter on your roast vegetables! 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941370/ 

3. https://pubmed.ncbi.nlm.nih.gov/22208554/ 

4. https://bmjopen.bmj.com/content/8/3/e020167 

Written by Courtney O’Connell & Naturopath Ellen

Endometriosis is a disease where endometrial tissue, tissue that is similar to the lining of the uterus, grows in other parts of the body, outside of the uterus. It is commonly found in the pelvic/reproductive region, affecting the ovaries, fallopian tubes, intestines, and bladder. However, it is not limited to the pelvic area, in fact, it has been found in many other major organs of the body (gut, lungs). 

Just as the normal endometrial tissue in the uterus goes through various changes throughout the monthly menstrual cycle, so does the endometrial tissue that has grown in other parts of the body. It responds to the same hormones that stimulate your monthly bleed. The bleeding irritates the region and causes inflammation and scarring.  Imagine ‘period pain’ in other parts of your body… ouch!

Now let’s get something clear... Although period pain is common it is NOT normal. 

Endo is a chronic debilitating disease, affecting 1 in 9 women (3). The main symptom is extreme period pain. For some women it is consistent pelvic pain. Others experience pain with sex, bowel movements, urination, or ovulation. Some experience bloating, diarrhoea or constipation, nausea, and fatigue. Many experience all symptoms, and some are asymptomatic. Asymptomatic sufferers often are first diagnosed when they are having infertility issues; another awful consequence of endo that some women may go through. The amount of endometriosis you have does not equal how much pain you have. You can have very little endo and severe pain, or a lot of endo and severe pain. Because the symptoms are quite ubiquitous and often overlap other conditions, they are frequently dismissed or misdiagnosed as things like irritable bowel syndrome (IBS). If you suspect you may have endo, it is important to plead your case.. Sadly, for some women it can take up to 10 years to be diagnosed. Remember, advocating for your health does not make you a difficult patient. Although infertility does not affect all endo sufferers, it is worthwhile identifying if you have endo to reduce the risk of becoming infertile. 

COMMON TREATMENT: 

The oral contraceptive pill is commonly prescribed for endo treatment. Although it may relieve some symptoms it does not treat endo. Surgical removal via laparoscopy is the gold standard, and is effective for pain and fertility. However, around 50% of the time it grows back within 5 years (2). Endo is affected by oestrogen, but it is not caused by excess oestrogen. Therefore, treatment by the pill is not treating the cause. The pill shuts down ovulation and suppresses oestrogen (Read more on how the pill works here). This helps endo sufferers as low oestrogen slows the growth of endometrial lesions when they are oestrogen driven. However, oestrogen deficiency can have many side effects including bone mineral density loss and mood changes. Additionally, there are limited scientific studies to show that the oral contraceptive pill is effective for treating endo related pain (1). The exact cause of endo is also unknown, which makes it even harder to treat. However, it is thought that an abnormal immune response is involved in the development and progression of the condition - potentially being considered as an autoimmune condition - which leads to inflammation of the whole body (4). The immune system is involved in stimulating endometrial tissue growth and inflammation. It also is what eliminates the abnormal endometrial tissue. Therefore, addressing immune dysfunction is paramount for treating endo. 

HOW CAN WE IMPROVE IMMUNITY AND REDUCE INFLAMMATION? 

While healing endometriosis can be a long journey, there are things we can do alongside your current treatment to improve your symptoms, most importantly pain and quality of life. 

Include anti-inflammatory foods in your diet to reduce inflammation and pain: 

• Oily fish eg. salmon, sardines

• Nuts and seeds such as walnuts, chia seeds, sunflower seeds, pumpkin seeds, almonds.

• Green leafy vegetables 

• Purple and other colourful vegetables eg. beetroot, sweet potato, pumpkin, brussel sprouts

• Citrus fruits

• Berries - opt for organic where possible

• Cacao

• Extra virgin olive oil 

• Cook with herbs and spices: Ginger, cinnamon, and turmeric. 
  
  
  

Turmeric - most specifically: Curcumin

The active constituent in turmeric called curcumin has potent anti-inflammatory effects. Additionally, turmeric can reduce endometrial growth and size in two ways. Firstly, by inhibiting oestrogen production and its' stimulatory effect (5), and secondly by inhibiting the stimulation of the vascular endothelial growth factor; which is what triggers new blood vessels to form (6). 

Foods to avoid: 

• For some women, certain foods can induce inflammation. Commonly, dairy and gluten. One study (7) showed a gluten free diet had reduced pain in 75% of endo sufferers. 

• Red meat, alcohol, refined carbohydrates and trans-fats are also best to limit to reduce inflammation. 

Improve gut health: 

• Did you know that 70% of your immune system is found in your gut?? Crazy, I know. But when you think about it, the immune system is there to protect us, right? Anything we put through our mouths can either benefit us or not. That’s why it is so important to look after our wonderful immune system and feed it all the nourishing foods that it deserves. Including plenty of dietary fibre and fermented foods will ensure your gut bugs are fed. 

Castor oil packs: see my blog on how castor oil packs can reduce period pain and inflammation. 

Studies published have shown castor oil packs: 

• They exert remarkable analgesic and anti-inflammatory effects

•  the increase of T11 cells (immune cells) hours after castor oil pack treatment

• promote contractility and peristalsis of the digestive system (assists with constipation) via stimulation of PGE3 receptors on smooth muscle

• Provides omega-3 & omega-9 fatty acids and vitamin E

• Switches the body into the parasympathetic state (calming) & increases oxytocin (happy hormone).

Support oestrogen elimination

As mentioned earlier, oestrogen is an important hormone needed in the body. However, excess oestrogen may be problematic in endo sufferers. Endometrial tissue can make its own oestrogen, and excess oestrogen can induce endometrial growth… It is a vicious cycle. Assisting the breakdown of oestrogen is a viable way to reduce endometrial growth which in turn, will minimise inflammation and pain. For those wanting more of a natural approach, supporting oestrogen elimination is a similar concept of how the pill is postulated to work. 

So how do we support elimination… 

Oestrogen is metabolised in the liver. Providing the liver with the nutrients required for detoxification can help clear excess oestrogen. Eating an abundance of vegetables, fruits and quality protein will ensure you are consuming the nutrients required: 

• Vitamin C

• Magnesium

• Brassica vegetables: think broccoli, brussel sprouts, cauli etc

• Zinc 

• B Vitamins

• Antioxidants

• Quality protein 

Phytoestrogens are a group of plant compounds naturally found in some foods. They have a similar structure to oestrogen and can exert anti-estrogen effects… Basically block oestrogen from doing its job. 

              Sources: 

• Flaxseed: freshly ground is best. 

• Fermented soy products eg Tempeh 

While these tips can most certainly help, everyone's Endometriosis presents differently and is triggered by different things. Identifying what is triggering your endo is the first step to helping you heal. If you would like assistance on your journey please feel free to contact me. 

1. https://www.cochrane.org/CD001019/MENSTR_modern-combined-oral-contraceptives-treatment-pain-associated-endometriosis 

2.  https://pubmed.ncbi.nlm.nih.gov/19279046/ 

3. https://obgyn.onlinelibrary.wiley.com/doi/abs/10.1111/1471-0528.16447 

4. https://obgyn.onlinelibrary.wiley.com/doi/10.1111/jog.13559 

5. https://pubmed.ncbi.nlm.nih.gov/24639774/ 

6. https://pubmed.ncbi.nlm.nih.gov/28849024/ 

7. https://pubmed.ncbi.nlm.nih.gov/23334113/ 

8. https://pubmed.ncbi.nlm.nih.gov/19148660/

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5737931/

First scenario: So you have irregular cycles, putting on weight, have had an ultrasound - cysts on ovaries and now diagnosed with PCOS.

Second scenario: You have irregular cycles, putting on weight, have had an ultrasound - no cysts on ovaries so PCOS is ruled out.

I have had soooo many people come to me in clinic in both of these scenarios who are left with no answers or treatment options.

Did you know that PCOS cannot be diagnosed by ultrasound alone?

This is because polycystic ovaries are not cysts. They’re follicles or eggs which are very much normal for the ovary.

It is normal for women to have a higher number of follicles. It is normal for young women to always have a high number of follicles - this is because young women have more eggs!

This is why PCOS cannot be diagnosed OR ruled out by ultrasound alone.

It is actually possible to have normal-looking ovaries on the ultrasound but still have the hormonal condition PCOS.

My opinion is that the name of PCOS is very deceiving and should be renamed (haha).

Identifying PCOS:

PCOS can be a complex condition to identify as there are numerous symptoms and you don’t have to have them all to be diagnosed with PCOS. Very few women have the same symptoms picture and the symptoms can change at different stages in your life.

The three main areas affected are:

• Fertility & reproductive health

• Metabolic health

• Psychological health

What is the criteria to be diagnosed (or ruled out) PCOS?

12-21% of women of child-bearing age are affected by polycystic ovarian syndrome with up to 70% of women undiagnosed (1)

A diagnosis of PCOS can be made when at least two of the following three criteria are met:

1. Irregular periods or no periods

2. Hyperandrogenism (Higher levels of androgens are present in the blood) shown by:

   a blood test, OR

   symptoms such as:

   excess facial or body hair growth

   scalp hair loss

   acne

3. Polycystic ovaries are visible on an ultrasound, meaning:

   • more than 20 follicles (partly developed eggs) are visible on one or both ovaries or

   • the size of one or both ovaries is increased (more than 10ml).

You do not need to have an ultrasound if you have criteria 1 and 2.

In women younger than 20 years, ultrasounds are not recommended. This means that irregular periods and hyperandrogenism need to be present for a diagnosis of PCOS to be made.

A number of other conditions that could cause similar symptoms of irregular periods or no periods need to be checked by your doctor and ruled out before a correct diagnosis of PCOS can be confirmed.

1. Ajmal, N. (2019, June 8). Polycystic ovary syndrome (PCOS) and genetic predisposition: A review article. PubMed. https://pubmed.ncbi.nlm.nih.gov/31403134/
   

You may have heard the popular quote, “You are the product of the 5 closest people in your life.” Although studies actually shows that you are a products of everyone in your life and everyone in their life.

Think of it like a ripple effect. You may have heard of the ripple effect as: when you create a difference in someone’s life, you impact everyone influenced by them throughout their lifetime.

Well it goes exactly the same way back to yourself. You are impacted by everyone around you and everyone around them.

So the big question is, who are you surrounding yourself with?

It’s so much more than just the 5 closest people in your life.

Now let’s think about four very important parts of our lives:

Your Self:

• Your personality creates your personal reality 

• Have fun being your own best friend and enjoying your own company 

• Mostly everything that got into your life is because you said yes to it 

• What you think of yourself is a lot more important than what other people think of you
  
  

Your Love:

• Love fearlessly

• All that really matters is how you love.
  Nothing else is more important than loving. 

• If someone makes you happy, make them happier. Nobody loses by you loving more. Ever.

• Most importantly - learning to love ourselves is our biggest superpower

Your Time:

• Your time is valuable

• Be mindful of investing it doing what you love

• Give it to people who know the worth of spending a moment by your side

• Your time is irreplaceable - be present in every moment

Your Challenges:

• Where there is frustration and challenges - there is room for expansion 

• Expansion of the mind, of your values, of your education - we are never too old to learn

• The next time you feel triggered, look for how you’re being asked to grow 

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I think we are a bit like stars. 

Something happens to burst us open ; but when we burst open and think we are dying; we’re actually turning into a supernova; 

And then when we look at ourselves again, 

We see we are more incredible than we were before. 

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There’s an Indian proverb that says that everyone is a house with 4 rooms - a physical, mental, emotional and spiritual. Most of us tend to live in one room most of the time. But we must explore every room each day, even if only to keep it aired. 

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Life is scary 

Following our purpose is scary 

Loving someone is scary 

Taking risks is scary 

Getting out of your comfort zone is scary 

Being vulnerable is scary 

Being out authentic selves can be scary 

Get real with yourself - Life is too short to pretend we have it all together 

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And lastly…

Sending love and beautiful energy to anyone who needs it today and didn’t receive it today. Just because someone didn’t give it to you doesn’t mean you don’t deserve it. You are valued and important and loved more than you know.

Who has heard of the term “You are what you eat” … well I like to take it one step further to say “You are what you absorb” - and did you know there are a lot more things in our everyday life OTHER than food that we are absorbing. 

You also “feed” your body in other ways other than eating: 

• Through your skin 

• Through your lungs 

• Even through your eyes and ears 

What you are feeding yourself in these regards make a huge difference in how you feel, how you look, how your body overcomes disease, how your body prevents disease and of course - longevity. 

The amazing news is that you can actively choose to stop feeding your body certain things that may cause harm and work to replace them with things that support health and healing. Some of these swaps can be done quickly while others may take time to change. 

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As you read through, you will notice that most of these are “low hanging fruit” - meaning they are things you can pluck off the branch quickly and change easily. These small changes can have a huge, fast and positive influence on your health. So let us have a closer look. 

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A Quick Word on Chemicals in Cosmetics

When we talk about cosmetics and personal care products, “chemical” is not a bad word. Chemicals are nothing to avoid or have fear around. 

Hear me out. 

You are made of chemicals. Water is a chemical. Everything you can taste, smell or hold is made up of chemicals. 

There is no such thing as chemical-free cosmetics - and if you see that on a label you know for sure it’s greenwashing! 

Let’s keep going…. 

What you want to avoid in cosmetics and personal care products is harmful chemicals. That is, chemicals that have known harmful effects on the body. 

First up: Stop Feeding your Skin Toxins
Remember that whatever you put on your skin actually gets absorbed into your body! 

Many popular big brand skin creams and serums contain a cocktail full of chemicals that haven’t been tested for safety or have actually been found to cause harm.
Did you know that the listed “fragrance” ingredient in skin care is not regulated and can be applied to more than 3000 harmful chemicals. 

Instead, choose Certified organic products - these are the ones that usually contain only safe, pure ingredients for your skin.

I am always suss on pretty much every kind of skincare and always on the look out for “greenwashing.” which is essentially when a product uses buzz words like “natural”, “pure”, “100% no toxins” etc etc. These kinds of terms are not regulated and any skin care brand can put it on the label and in marketing even if it’s not true. 

My top ingredients in skin care to avoid like the plague & why (references at the end of this page):

• Phthalates
  Phthalates group of chemicals used to soften and increase the flexibility of plastics in cosmetics. This helps products stick to our skin for longer. They can be serious endocrine disruptors, cause early miscarriage and even cause birth defects.
   

• Alpha & Beta Hydroxy Acids (Lactic Acid + Glycolic Acid):
  This exfoliates the outer layer of the skin which increases the sensitivity to the sun and can accelerate skin ageing - not prevent it.
  
  

• Hydroquinone:
  Popular in skin lightening and brightening products. Has been shown to cause reduced skin thickness and also epidermis disruption, along with respiratory tract irritations.
  
  

• Oxybenzone and octinoxate:
  These are chemicals found mainly in sunscreens (but also in cosmetics, hair colours and shampoo). They both have hormone mimicking effects which has been shown to contribute to low sperm count, thyroid problems and can harm to the environment, in particular the reefs. Hawaii has banned sunscreens with these two ingredients in them due to this very reason.
  
  

• Parabens:
  Parabens are used in many cosmetics and skin care as preservatives. They are very well known to be huge endocrine disruptors with endless amounts of research articles proving so. Endocrine disruptors include oestrogen mimicking which can affect many other hormones systemically.
  
  

• Polyethylene Glycol (PEGs):
  Common in facial cleansers and moisturisers. PEGs contain carcinogenic petroleum ingredient that reduces the skin’s natural moisture.
  The most important thing you need to know about PEGs is that they have a penetration enhancing effect, the magnitude of which is dependent upon a variety of variables. These include: both the structure and molecular weight of the PEG, other chemical constituents in the formula, and, most importantly, the overall health of the skin. Eg. If you have damaged or very thin, weak skin - then it would be 100% best to avoid anything with this ingredient. 

• Sodium Lauryl Sulfate and Sodium Laureth Sulfate

  SLS/SLES are foaming agents that are used in a big range of personal care products like shampoo and toothpastes. They are surfactants that can cause skin irritation and allergies. Additionally, 90% of these SLS are believed to be carcinogenic. 

Ignorance is bliss right….

So what do I do now that I can’t ignore all of the above !!  

My Naturopath approved list of personal care products

Here are a list of some of my favourite brands of personal care products that I find to be super clean from harmful chemicals: 

P.s. I am constantly updating the list below for the most up to date information - products and brands change all the time so I do my best to keep it up to scratch!

Makeup: 

Inika 

Eye of Horus 

Zuii 

Ere Perez 

Shampoo + Conditioner: 

Shampoo with a Purpose 

Akin & Alchemy 

Facial Cleansers, moisturisers, toners: 

Edible Beauty 

Mukti 

Saya

Ethique

Fake tans: 

Eco Tan 

Three warriors 

Deodorants (that actually work):

Noosa Basics

Schmidt’s

Black Chicken

No Pong

Toothpaste:

Grants

Red Seal (some of the flavours still have SLS so check first)

Sunscreen:

Eco Tan

Wot Not

Please remember these products above may change ingredients so always do your own research first

References: 

https://www.fda.gov/cosmetics/cosmetic-ingredients/alpha-hydroxy-acids#q2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147621/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997468/

https://pubmed.ncbi.nlm.nih.gov/29596967/

https://pubmed.ncbi.nlm.nih.gov/33523435/

https://pubmed.ncbi.nlm.nih.gov/33950701/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1280383/
https://pubmed.ncbi.nlm.nih.gov/27649471/

https://journals.lww.com/epidem/Citation/2016/11000/Urinary_Concentrations_of_Phthalate_Metabolites.15.aspx

Did you know that by the time you left your home this morning, the average woman would have exposed herself to over 200 chemicals and a man to around 100. This may be surprising to you but only 80% of the ingredients in your personal care products have been assessed for their impact on human health.

The demand for fake tan products has grown significantly in the past decade due to skin cancer increasing, however, there is large amounts of research questioning the adverse health effects associated with many of the ingredients in fake tan products. This is particularly focusing on its impact on women of reproductive age and pregnant woman.

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Unfortunately the cosmetic industry is largely self regulated which means little or no regulation at all. For example, when a product says Organic on a label, it actually has nothing to do with it being pesticide free but actually referring to the fact that it contains an atom carbon. The great majority of these types of ingredients that are unregulated are derived from petrochemicals, and several are known carcinogens however “they are are present in acceptable limits”.

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For example, many of the phthalates group have been banned by the European Union but are still continued to be present in many many products sold in Australia, the United States and the United Kingdom.

A 2012 UN report on hormone disrupting chemicals has uncovered the infiltration of our homes with over 800+ chemicals and raises concerns about their link to breast, prostate, testicular and thyroid cancers.

So what exactly does this have to do with fake tan?

Fake tans contain chemicals in the group of endocrine disrupters or xenoestrogens. Xenoestrogens are a type of chemical that can alter the normal function of hormones in our bodies. When these chemicals make their way in to our bodies, they have the ability to mimic our natural hormones and block or bind hormone receptors, which can have a big impact on hormone-sensitive organs.

The specific types of ingredients of highest concern include:
Sodium hydroxymethylglycinate — this masquerades as a ‘natural preservative’ and also been found to contain formaldehyde (added during processing) and may break down into formaldehyde once it has permeated the skin.

Parabens & Pthlalates (methylparaben, ethylparaben, propylparaben and butylparaben commonly used as a preservative)

Oxybenzone (benzophene-3) - Linked with respiratory issues

Padimate-O - Linked with decreased sperm health

Phenylenediamine - Linked specifically with skin and eye irritation and asthma.

Tricloan - Linked specifically with PCOS (polycystic ovarian syndrome)

Artificial fragrances to name just a few of a long list of hormone disrupting chemicals - Check out my blog here on artificial fragrances

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Explaining further - endocrine disrupters mimic, block or change the way in which a specific hormone in the body is expressed. Unlike other toxins, endocrine disrupters exert their effect at levels far below what is considered to be harmful. It is the timing and duration of exposure and not the dose that determines what impact these chemicals have on the body. Consequently the authorities way of regulating these chemicals by providing acceptable limits in our food, personal and household products is futile. This is a major concern when you consider that animal studies have indicated that the production of testosterone in an unborn male foetus can be significantly altered at only two weeks of pregnancy – the time when most women don’t even know they are pregnant!

As a result of their research on phthalates in 2006, the Danish government launched a campaign to warn pregnant women not to use cosmetics and personal care products. There is mounting evidence to suggest that exposure to these chemicals may cause reproductive changes (early puberty, low sperm count, undescended testes, infertility), behavioural problems and various cancers (breast, cervical and prostate cancer). There is mounting evidence to suggest that the introduction of hormone disrupting chemicals in our foods and household products over the past 60 years maybe responsible for the decline in the age of puberty, doubling in the incidence of breast and testicular cancer, infertility, obesity, diabetes and ADHD.

Subsequent research supported the idea that inhaling spray-on tanning chemicals could potentially raise your risk for asthma, chronic obstructive pulmonary disease (COPD).

Please see below for references to the above studies. While there is not many studies completed on specific types of fake tans - all of the above ingredients in the fake tans are tested and studied in the below articles.

Remember also that when these chemicals are all bunched together in 1 product they can become even more toxic.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057512/

https://pubmed.ncbi.nlm.nih.gov/19958742/

https://pubmed.ncbi.nlm.nih.gov/20233550/

https://pubmed.ncbi.nlm.nih.gov/29596967/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6094529/

https://pubmed.ncbi.nlm.nih.gov/30474463/

https://pubmed.ncbi.nlm.nih.gov/17174709/

https://pubmed.ncbi.nlm.nih.gov/23124194/

https://pubmed.ncbi.nlm.nih.gov/20308033/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786975/

https://pubmed.ncbi.nlm.nih.gov/17992702/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783673/

https://pubmed.ncbi.nlm.nih.gov/22149045/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618656/

https://bmjopen.bmj.com/content/8/10/e019707.long

https://www.embopress.org/doi/full/10.15252/embr.201438869

https://ec.europa.eu/health/ph_risk/committees/04_sccp/docs/sccp_o_069.pdf

https://www.intechopen.com/books/endometriosis/endocrine-disrupting-chemicals-in-cosmetics-and-personal-care-products-and-risk-of-endometriosis

Have you heard of enemas before? 

Maybe you think it’s totally weird or have actually never heard about them before. 

Well I am a huge fan of having your morning coffee “the other way”!! 

The use of enemas is a therapy with a long history that have been used for thousands of years in Ayurvedic medicine and ancient Egyptian medicine. 

It first became popular in the western medicine world during WW2 when Doctors were running low on morphine from being overwhelmed with wounded soldiers. Doctors had to conserve the morphine for surgeries and rarely had enough for post-op pain. If soldiers were suffering from constipation, nurses would often give water enemas to get things moving. With leftover coffee sitting around from Doctors for energy nurses decided to see if it would help via enemas for patients. 

Indeed, the patients reported coffee enemas were giving them great pain relief.

After this, scientists and Doctors studied the effect of coffee enemas and found that the caffeine in the enemas enters the liver via the portal system and increases the flow of bile and the excretion of toxins. 

Ayurveda

In Ayurveda, enemas are one of the five most powerful therapies of Panchakarma and are called Bastis. Enemas in Ayurveda are not only for the gut either. 

The primary use of enemas in Ayurveda are for your nervous system. The link between the gut and the brain is a vital connection in Ayurveda. Ayurvedic bastis are powerful for nourishment of the nervous system, emotions and help the mind in psychiatric disorders and auto-immune disorders. 

Although as a direct pathway to the colon, enemas can be powerful for cleansing toxins (ama) from the intestines which is an aid for detoxification. 

Coffee enemas have been shown to stimulate the glutathione-S-transferase system by 700% - Glutathione is our master antioxidant in the body 

Benefits of coffee enemas that I have found personally & with client results: 

• Water in the enema stimulates peristalsis or the movement of the contents of the intestines

• Enhances glutathione S-transferase - responsible for the removal of many toxins from the blood

• Clearing the bowels + clearing the mind 

• Assist in bile production 

• Pain management 

• Better sleep quality

• Less anxiety

• Migraines  + headaches 

• Balancing of dysbiosis in the gut

Will using a coffee enema create a “coffee buzz”?

This study shows that caffeine obtained from coffee enemas are about 3.5 times significantly less than those of the coffee consumed orally. Coffee enema also did not adversely affect systolic and diastolic blood pressure or heart rate.

CE (coffee enema), CC (oral coffee consumption)

How often should I do an enema? 

This is totally individual and should be guided by your healthcare practitioner. During gut healing protocols there may be times where you are recommended to complete an enema everyday for several days a week for a couple of weeks at a time. Other times you may only need to do an enema once per week.

When to not use enemas? 

• Pregnancy

• Menstruation

• Acute diarrhoea

• Haemorrhoids or rectal polyps

• Rectal or vaginal prolapse

• In children 

How do I do a coffee enema? 

• Quality coffee - organic & mould free - Macro Organics OR Byron bay Mycotoxin free coffee (Read this article to understand why mycotoxin free coffee is important for enemas and drinking orally)

• Get an enema kit HERE

• Instructions of how to do an enema HERE

Please always consult your healthcare practitioner if you have questions about enemas. 

References: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3603218/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6639820/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033722/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910574/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215425/



In Naturopath language: Fragrance / Perfume on ingredients lists actually translates to “a chemical sh*t storm” 

Some 3000 unregulated chemicals are used as fragrances and perfumes. Fragrance and perfume recipes are actually considered trade secrets so manufacturers are not required to disclose the chemicals in the list of ingredients. 



 Most perfumes are chock full of Phthalates. 

Phthalates have been linked to early puberty in girls, reduced sperm count in men, and reproductive defects in the developing male foetus (when the mother is exposed during pregnancy).
In human studies of adults phthalates have been related to decreases in sex steroid and thyroid hormone levels, poor sperm quality, endometriosis, insulin resistance, obesity, and possibly breast cancer. 

If this doesn’t make you want to get rid of every single phthalate containing item in your life then keep reading...

About 1 in 3 people report having health problems when exposed to fragranced products. Those problems include asthma attacks, hay fever, headache, migraine, dizziness, breathing problems, rashes, congestion, nausea. 

Did you know that smells and memories are so closely linked because the olfactory bulbs (smell centres) are right near the amygdala (memory section of the brain). Therefore, people often relate smells / perfumes with good memories and this creates a dopamine release in the body. 

Dopamine = feel good hormone. So why wouldn’t we want to spray that yummy smelling stuff EVERYWHERE?! 

Can I just spray perfume on my clothes so it’s not sprayed directly on my skin? 

Sorry to be the bearer of more bad news but unfortunately no. 

The chemicals in perfumes will still be absorbed through the skin via the clothes and inhaled into the body which has a similar uptake into the body. 

Removing perfume from your life can be a hard pill to swallow for a lot of people. 

I would highly recommend swapping out for good quality essential oils to keep your body and hormones safe.  

References: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726844/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3572204/

https://www.researchgate.net/publication/338923093_Phthalates_and_sex_steroid_hormones_among_men_from_NHANES_2013-2016

https://pubmed.ncbi.nlm.nih.gov/30998239/

https://pubmed.ncbi.nlm.nih.gov/32435260/

Did you know that your period is like a monthly report card? 

I know many people dread “that time of the month” mainly because it might be painful, heavy, uncomfortable - and literally can negatively impact your day to day life. 

A way to flip that around is to make notes of what is happening during your “monthlys” to track what is going on and create your monthly report card.

Tracking things like: 

• How often your periods come (early, late, never…)

• Heaviness of the bleed 

• Clotting in blood 

• Bleeding between periods 

• Pain levels 

• Cervical mucus / vaginal discharge 

• Premenstrual symptoms such as irritability, headaches, acne, or food cravings
  
  
  

TIP:
Using an app like P-Tracker or Flo can be useful to track symptoms rather than trying to remember. We have so many other things going on in our lives these days that remembering every little details about our cycles can be exhausting. 

Now what do all of these tracking symptoms actually mean? 

Check out the list below to start putting some puzzle pieces together! 

Period Report Card Tracker

• No periods at all

  • Possibly: Pregnancy, menopause, stress, illness, thyroid disease, celiac disease, PCOS, low body weight, functional hypothalamic amenorrhea (FHA), high prolactin.

• Early periods

  • Possibly: Anovulatory cycle, short follicular phase, short luteal phase, low progesterone, PCOS, perimenopause, stress.
    
    
    
    

• Late periods

  • Possibly: Anovulatory cycle, long follicular phase, stress, illness, thyroid disease, PCOS, functional hypothalamic amenorrhea (FHA), high prolactin.

• Heavy periods

  • Possibly: Perimenopause, adolescence, anovulatory cycle, oestrogen excess, low progesterone, PCOS, copper IUD, thyroid disease, fibroids, endometriosis, adenomyosis, coagulation disorders, anaemia, low B12.

• Prolonged bleeding

  • Possibly: Anovulatory cycle, PCOS, fibroids. 

• Menstrual clots

  • Possibly: Heavy menstrual bleeding, low progesterone, perimenopause, thyroid disease, endometriosis, fibroids, anaemia. 

• Light periods

  • Possibly: Anovulatory cycle, oestrogen deficiency, PCOS, thyroid disease, excess phytoestrogens, perimenopause .

• Period pain

  • Possibly: Inflammation, zinc deficiency, oestrogen excess, low progesterone, copper IUD, endometriosis, adenomyosis, infection.
    
    
    
    

• Pain before periods

  • Possibly: Endometriosis, adenomyosis, ovarian cysts, fibroids, infection.

• Pain during sex

  • Possibly: Insufficiency arousal causing lack of lubrication, oestrogen deficiency, infection, fibroids, endometriosis, adenomyosis, perimenopause/menopause.

• Pain from infection

  • Possibly: Sexually transmitted disease, yeast infection, bacterial vaginosis.

• Mid-cycle ovarian pain

  • Possibly: Normal ovulation pain (mittelschmerz), temporarily worsened ovulation pain (during first few cycles off the pill), PCOS, infection, endometriosis, ovarian cysts.

• No fertile mucus

  • Possibly: No ovulation, oestrogen deficiency, yeast infection, bacterial vaginosis, perimenopause.

• Abnormal timing of fertile mucus

  • Possibly: Anovulatory cycle, long follicular phase, low progesterone.

• Yeast infections or bacterial vaginosis

  • Possibly: Birth control pill, problem with the gut microbiome, antibiotic use, excess sugar intake.

• Mid-cycle bleeding

  • Possibly: Normal ovulation spotting, anovulatory cycle, endometriosis, adenomyosis, uterine polyp, ovarian cysts, infection.

• Premenstrual bleeding

  • Possible significance: Anovulatory cycle, low progesterone, endometriosis, thyroid disease.

• Bleeding after sex

  • Possible significance: Inflammation of cervix, infection, endometriosis, fibroids.

• Premenstrual symptoms (PMS)

  • Possibly: Oestrogen excess, low progesterone, inflammation, stress.

• Post-menstrual symptoms

  • Possible significance: Anovulatory cycle, PCOS.

Remember - period problems can be COMMON but they are not NORMAL. 

There are many other options for treatment rather than just going on the pill or IUD etc. 

When to get further help for your periods: 

• No period or bleeding at all

• Cycles shorter than 21 days or longer than 35 days

• Bleeding for more than seven days

• Losing more than 80 mL of menstrual fluid in one period

• Period pain so bad that you cannot do your normal activities

• Pain between periods, especially if it is severe

• Bad-smelling vaginal discharge

• Bleeding between periods that is not ovulation spotting

Check out my other blogs for more information on hormones, acne, and things you can implement everyday for hormone treatment.

Do you have unexplained symptoms that just don’t seem to fit into a standard box? 

Have you had past exposure to chemicals or find you are very sensitive to chemicals? 

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Heavy metals are naturally found in many areas of our environment, but when we as humans are exposed to them for long periods of time they can accumulate in our bodies and cause issues. 

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Minerals in the body need to be balanced - picture them all on either ends of a big see-saw. 

If one mineral becomes too high the one on the other end gets depleted. So no matter how much you try to supplement a mineral that is depleted - if there is a mineral that is in huge excess, the supplement will rarely be of benefit. I see this in classic pictures when clients are trying to see benefits from taking iron, zinc, selenium, iodine etc but are not seeing the numbers go up in their pathology results. If you have toxic mineral overload, it’s going to be very hard to increase these good nutrients without addressing the underlying cause of the deficiency in the first place. 

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Common symptoms of heavy metal exposure can include: 

• Fatigue 

• Headache / migraine 

• Sensitivity to smells, light and sound 

• Insomnia 

• Brain fog / confusion / memory issues 

• Muscle weakness 

• Unexplained gut issues 

• Metallic taste in the mouth 

• Tremors 

• Dizziness

• Tingling in hands and feet 

• Burning mouth / tongue 

• Specifically with amalgam fillings: Bleeding gums, bald patch on tongue, mouth ulcers, burning tongue. 
  
  

Heavy metals in the body can include: 

• Mercury 

• Lead 

• Copper 

• Aluminium

• Cadmium 

• Arsenic

• Nickel 

• Silver 

• Tin
  
  

Ways these minerals can enter the body can include: 

• Amalgam fillings 

• Lead based paint 

• Cookware 

• Smoking

• Pesticides/Fungicides/Herbicides 

• Hair colouring 

• Cosmetics 

• Water contamination 

• Pipes in houses 

• Air pollution 

• Copper IUD use 

• Contaminated fish and other poor quality farmed seafood

• Exposure in careers such as: mining, electricians, painters, farming, hairdressers, jewellers. 

When the body has too many toxic minerals floating around it stores it to try and “put it somewhere”. This is usually stored in the hair which is why I test my patients for heavy metals with a hair test. 

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A hair mineral test is the best way to assess this situation. There are many beautiful herbs and nutrients that I use in clinic to treat heavy metal overload in my chelation protocols. 

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It is essential to chelate heavy metals in the appropriate way. This usually means at least 3 months of treatment to do it properly and carefully. Mercury has a half life of 2 months in the body so this really shows how careful and slowly chelation and detoxification needs to be done. 

Amalgam filling removal is also essential to the process if they are present. As amalgam fillings get older they start to wear down and can start to leach mercury into the body.

Seeing a holistic dentist is vital for this process to be seamless. There is so much room for exposure to mercury to happen during amalgam removal. Finding the right holistic dentist is one of the best things you can do alongside a proper heavy metal chelation protocol. 

To order the heavy metal test kit and chelation protocol please contact me to organise.