First thing’s first, the menopause is not a medical condition, even though at times it feels like it, its a natural part of life. As we reach the menopausal years, our hormones ebb and flow even more, and this can leave us with those dreaded symptoms – hot flushes, weight gain, irritability, tearfulness, vaginal dryness, insomnia, night sweats, loss of bone mass, to name a few.

Our bodies need to adapt to the changes, to the new  ebb and flow, and in that we need to find and restore hormonal balance. During the menopause, our sex hormones reduce, and we lose that ability to keep the perfect trio of oestrogen, progesterone and testosterone in balance – this can massively affect our wellbeing and cause the symptoms many women have to deal with.

Our hormones need a steady flow of nutrients to be kept in check, western diet can unfortunately let us down especially with all the refined sugary  ‘food like’ products on the market today. Whats the ideal diet? Though there is no one size fits all, we need to keep blood sugars balanced and stable, embrace rainbows of fruit and vegetables, drink plenty of filtered water and have a balance of complex carbs,  lean proteins, and good fats, such as avocado and oily fish, nut, seeds and olive oil. It’s these good fats that help to synthesise hormones, and they can reduce inflammation, too. Take a look at some recipes from my book The Balance Plan for some inspiration. 

On top of this, it’s important to look after you – rest, relaxation, meditation are all key in keeping our hormones in tip-top condition, and in preventing spike of cortisol (the stress hormone), which can lead to extra weight gain and further imbalance hormones.

It’s important to remember that although there are foods that are really beneficial and can help to alleviate symptoms, there is no ‘one food wonder’ that can do it all. Creating a lifestyle that incorporates these foods (and self-care techniques) consistently is how you will benefit and notice the changes in your symptoms the most.

Here are four tips you can start implementing today:

It is important to eliminate certain, inflammatory foods from the diet. After all, we are what we eat! Foods which spike our blood sugars and in turn increase insulin can exacerbate symptoms and lead to weight gain especially around the middle. Excess belly fat in turn leads to excess androgens and oestrogen which can further exacerbate symptoms ; these include pastries, cakes, white bread and white pasta. In fact, I advise steering clear of refined sugar wherever you can.

Certain plants contain phytoestrogens, these are not the same as the oestrogens found in the body but they have beneficial effects and can help to support our bodies during this tricky period. They bind to oestrogen receptors in the body and exert a balancing effect.  There are over 250 plants that have these phytoestrogens in so we are spoilt for choice, these foods include flax and sesame seeds, sunflower seeds, walnuts, oats and soy (non-gmo organic). Top tip, try adding ground flaxseeds to smoothie, oats, salads and vegetables. Can help alleviate constipation too.

Good fats like omega 3 fatty acid is essential for all health and hormonal balance. Plus it works to reduce inflammation in the body.  Ensure you are getting in enough of this good fat in the form of oily fish, nut & seeds, flaxseeds, olive oil, egg yolk, algae and avocado. Top tip; have a breakfast of eggs, salmon, avocado and spinach with a tablespoon of ground flax sprinkled on top.

Eat your  greens, in this case our broccoli. If you have read of my book The Balance Plan, you will see that broccoli features in my hormone balancing meal plan and recipes – in fact its one of my ‘detox warriors’; foods I have identified as having a positive effect on liver health and hormone balancing and which I recommend you try and eat on a daily bases. Broccoli is a nutritional powerhouse, not only high in vitamin C, K, calcium and folate which are essential for immune, stress, healthy bones & teeth and fertility. But it also high in fibre to help you keep you regular  and Indole-3-carbinol which helps convert excess oestrogen into a safer form to be excreted. In addition it contains glucoraphanin and an enzyme called myrosinase & when you chew they mix together to form sulforaphane which helps with oestrogen detoxification. Top tip, try some broccoli sprouts, they are great in salads and smoothies.

If you are affected particularly badly by the menopause, come and see me in clinic, or you are welcome to join the waiting list for my Hormone Balance School.

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Blood Sugar Hormones Menopause

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Ingredients

Serves 1

3 handfuls spinach
½ medium ripe avocado, pitted
½ small courgette, roughly chopped
½ stick celery
a handful of berries
Juice ½ lemon
1 scoop vanilla pea or hemp protein
1tsp Maca Powder (optional)
1 tbsp flaxseed
1 tbsp chia seeds
1 tbsp desiccated coconut
¼ – ½ tsp cinnamon (to taste)
1 cup coconut milk or water

Method

1. Place all ingredients in a blender and blitz until completely smooth. Add more water or milk, if desired, until you achieve your desired consistency. Serve and drink immediately for a super food boost!

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free female health Gluten-Free hormonal health Hormones PCOS Smoothie

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Firm, meaty halibut works well with all sorts of flavors. I love roasting it in one pan with two detoxifying wonders – Artichokes and Broccoli – for the perfect hormone-balancing dish.

Ingredients

Serves 2

300g (10 1/2 oz) tenderstem broccoli
360g (12 1/4 oz)halibut fillets
2 tablespoons capers
1 lemon, thinly sliced
a handful of fresh parsley, finely chopped
1 tablespoon finely chopped fresh tarragon
1 tablespoon finely chopped fresh chives

For the artichokes

1 x 400g (14oz) BPA-free tin of artichoke hearts, drained and halved.
2 garlic cloves, crushed
extra virgin olive oil
juice of 1 lemon
salt and pepper

Method

1. Preheat the oven to 200C/400F/gas mark 6.
2. Arrange the artichokes in an ovenproof pan with the garlic. Drizzle over a splash of oil, a squeeze of lemon juice and season with salt and pepper. Bake for 10mins.
3. Remove the pan from the oven, add the broccoli and halibut fillets and scatter the capers into the pan. Season well, then lay the lemon slices over the halibut and drizzle everything with a splash of oil.
4. Spoon any juices over the fish and broccoli before returning the pan to the oven. Bake for a further 15mins or until the fish is opaque and cooked through.
5. Before serving, sprinkle over the parsley, tarragon, and chives.
6. Serve with a mixed her salad or some cauliflower mash – recipes for which can be found in The Balance Plan

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

diary-free Gluten-Free Hormones Sugar Free the balance plan

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• Grumpy
• Scratchy
• Bitchy
• Bloaty
• Sleepy
• Hungry
• Spotty

Have you ever thought it might be down to your hormones?

Hormonal imbalances are not just for teenagers and menopausal women. Hormones can affect any of us at any stage of life and unfortunately most of the time we are only aware of our hormones when they bring with them a host of not-so-desirable symptoms like PMS, headaches, mood swings, weight gain, spots, bloating, insomnia and sadly the list goes on…
Luckily there is a lot you can do nutritionally to help keep your hormones balanced!

Hormones need a steady stream of nutrients for them to work efficiently, nutrients we need to get from the food we eat. This complex hormonal dance works in synergy and is dependent on internal factors such as the status of other hormones and external factors such as diet and lifestyle.

So let’s start by taking a look at diet. Below are six food tips to start implementing into your diet. Remember, there is no one food (or six) that will balance your hormones and take all your symptoms away! Anyone that tell you that is talking BS, but when we consistently eat a varied diet rich in the nutrients our body needs we start to feel the benefits and we start on the path to hormonal freedom.

There are so many reasons I recommend a variety of green vegetables to my clients, especially cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, turnips and watercress. These powerhouses contain the phytochemical called Indole-3-Carbinol (I3C) which has been shown to increase oestrogen metabolism and can help reduce with the dreaded PMS.

Each day, we need to eat an array of fibrous foods to stay regular and keep our blood sugar levels in check. You guessed it, that means eating your vegetables. I keep talking about vegetables because unfortunately, they are totally underrated and missing in most people’s daily diet! Follow the rainbow and aim to get in 5 – 8 portions of veggies a day, if you are not having any at the moment start small and build yourself up.

Seeds like pumpkin, sunflower and sesame seeds are high in healthy fats as well as magnesium. This superhero Magnesium, often referred to as ‘mother nature’s relaxant’, is vital for calm in this often stressful world and to help keep cortisol in check! In addition having optimal levels of magnesium can help with fatigue, insomnia, constipation and cramps to name a few. Sprinkle them on porridge, salads or add to your smoothies.

Another seed to throw into the mix! Flaxseeds are a rich source of phytoestrogens which can help to regulate levels of oestrogen in the body. They can be extremely helpful in reducing menopausal symptoms such as hot flushes as well as PMS.

The good kind of fat! Eating a variety of foods high in short, medium and long-chain fatty acids is key to keeping your hormones and lucky for us delicious avocados contain the good kind of fat plus the added bonus of fibre and nutrients such as potassium and vitamin E. Include more of these in the diet, versatile and easy.

I thought this one would grab your attention! I have left the best till last but it’s not the milky type of chocolate, only 70% and up or raw chocolate is even better! The cacao bean is full of antioxidants and many hormone friendly minerals like magnesium. But watch the sugar content as some are sky high and that will wreak havoc with your hormones, the darker options often have less sugar.

So there you have it, the first 6 foods to start including. What should you do with these? It’s simple, try including more of these foods into your diet to help bring everything back into balance. Think of me as your hormone’s best friend – those of you who are familiar with my personal story will know that I walked this path for many years. Want to do more about balancing your hormones? Follow my 28 day plan in my latest book The Balance Plan.

Nourishing well wishes,

Angelique

Consult your doctor or health care practitioner for any health problems, and before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Hormonal imbalance Hormones Menopause PCOS

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Having a host of hormonal conditions myself has led me to specialise in hormonal health. You can read more about these experiences within my personal story post.

Meanwhile, I can totally relate to dreading your monthly cycle because of the mood changes and excruciating pain. I clearly remember having to go home from school and work because the menstruation cramps were so severe that I was doubled over with pain, and vomiting – not a great visual!

A lot of the time women think this is normal; their lot in life. Well I am here to tell you it’s not, and there are strategies and lifestyle changes that can be made to help alleviate the symptoms and balance your hormones.

After all, we should welcome our monthly menstruation – it’s a natural cleansing time and a sign you are a functioning woman.

Let’s take a closer look at Endometriosis

Pronounced: en-dō-mē-trē-Ō-sis

Endo = within; metri = uterus; osis = condition 

Endometriosis is thought to be one of the most common gynaecological disorders affecting women today. Up to 15% of all menstruating women may be affected, and as many as half of these may become infertile.

The condition is characterised by growth of endometrial tissue – normally only found in the inner lining of the uterus (womb) – occurring outside the uterus. While many theoretical mechanisms exist to explain the cause of endometriosis, in reality the true cause remains unknown.

Ectopic endometrial growths most commonly develop around the ovaries, fallopian tubes, bowel, bladder, vagina and rectum. Less commonly, they have been known to migrate as far afield as the lungs, heart, eyes and nasal cavity.

As with normal endometrium, ectopic endometrial tissue responds to the hormonal fluctuations associated with the menstrual cycle. So, with each cycle, the ectopic tissue also proliferates and thickens, before finally breaking down and bleeding.

However, with there being no outlet for the bleed, the blood becomes trapped, irritating local tissue and causing pain and inflammation.

Symptoms

Symptoms of endometriosis vary considerably. While many women experience no problems at all, for others symptoms literally take over their lives.

Key symptoms include:

• Painful menstruation and intercourse
• Infertility or difficulty conceiving

Other symptoms include:

• Heavy and/or irregular periods
• Bleeding between periods
• Cyclical pain in the pelvic region
• Lower back pain, sometimes radiating down the legs
• Discomfort during urination and/or bowel movements
• Bleeding from nose, bladder and/or bowels
• Coughing
• Gastrointestinal disorders, including constipation, diarrhoea, bloating, abdominal cramp and nausea
• Fainting, lethargy and extreme tiredness

Symptoms may or may not be persistent throughout the menstrual cycle, with severity often increasing 5 to 7 days before a period, over 2 to 3 days during the period itself or during ovulation. Symptoms may also progressively worsen over a period of several months.

Your diagnosis

Endometriosis manifests in so many different ways that misdiagnosis is a common problem. Although blood tests can detect positive results, they cannot differentiate between other gynaecological disorders.

Ultrasound is a useful tool as a first screening to identify the presence of cysts and adhesions.

For a definitive diagnosis to be made, an abdominal laparoscopy (using a fibre optic viewing tube) and biopsy need to be carried out under general anaesthetic. This is most useful when performed just before the period when the ectopic tissue is at its most active.

Conventional Treatment

There is no known outright cure for endometriosis so conventional treatment is based around easing the symptoms; shrinking or slowing down the ectopic endometrial growth, preventing or delaying recurrence and where possible preserving or restoring fertility. This is achieved through a combination of treatment focused on anti-inflammatory pain relief, hormone treatment or surgery.

These treatments may offer initial relief of endometriosis, but all too often symptoms recur over time. This is possibly due to difficulty in removing all traces of ectopic tissue but also because causative nutritional/lifestyle factors are often overlooked.

Therapeutic Treatment Strategies

High levels of inflammation and oestrogen activity are associated with endometriosis and these are easily aggravated by common dietary and lifestyle factors associated with today’s fast paced lifestyle.

Nutritional protocols in the treatment of endometriosis are designed to help break or reduce this cycle of inflammation and oestrogen activity that exacerbates ectopic endometrial tissue, helping to alleviate symptoms and potentially inhibit the growth and proliferation of ectopic tissue.

6 STEPS TO RESTORING THE BALANCE!

1. Balance your blood sugar and help achieve or maintain an ideal body weight

Sugar and refined foods cause disruption to blood sugar levels. The hormone insulin that regulates blood sugar levels is a potent stimulator of the enzyme that produces oestrogen.

Energy dense diets and low activity levels increase levels of adipose (fat) tissue which is a potent stimulator of inflammatory and oestrogen activity.

2. Reduce your exposure to environmental toxins

Environmental toxins and dioxins disrupt hormone activity in the body by mimicking oestrogen.

3. Support elimination of excess oestrogens from the body

Low fibre, high sugar and stimulants disrupt the balance of gut flora, reduce efficiency of liver detoxification and bowel elimination (all important for the safe elimination of excess oestrogen). In short you need to poo!

4. Adopt an anti-inflammatory lifestyle

High dairy and red meat intake contain high levels of arachidonic acid, which has pro-inflammatory properties and stimulates the enzymes that produce oestrogen. Nutrient poor diets low in essential fats and high in saturates can affect the availability and metabolism of essential fats that contain key anti-inflammatory properties. We live in a world were gluten is everywhere; gluten can lead to increased inflammation as well.

5. Help balance hormones

Excess oestrogen is a contributory factor in endometriosis.

6. Increase activity levels

To improve circulation to your pelvic region, which may help alleviate period pains, aid weight management, reduce stress, release feel-good endorphins and help improve your energy and self-esteem!

If you have endometriosis or a hormonal imbalance and would like to work together on feeling better – and welcoming your monthly menses! – please get in touch.

Nourishing well wishes,

Angelique

Consult your doctor or health care practitioner for any health problems, and before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Fertility Hormones Menstruation Pregnancy

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We all have a story to tell and sometimes that story defines us, sometimes it doesn’t. And sometimes we share our story so that one day we can hopefully help someone else who is going through the same. So yes this is an extremely personal story; one that I feel I need to share.

On the 3^rd of May 2014 we jumped for joy, I had my first ever positive pregnancy test. I was so excited, we did it – wow! We’d followed my fertility eating plan and it had worked.

I know it’s not the norm to tell too many people in the early days in case it goes wrong. I personally think I would rather people know so that I can have all the good energy vibes and, as a friend said, the support if anything happens. And boy did it…

On the 13^th of June 2014 we had the most painful and horrific experience to date. We had a miscarriage. I found out the day before and left my gynaecologist’s room feeling numb, not quite understanding. I think he noticed as he kept asking ‘do you understand you are losing your baby?’ I didn’t. Last week we saw the little heartbeat, this week there was nothing – how is that possible?

I went straight from his Harley Street office to an acupuncturist. I needed to know that my body was ready to handle this, my gynaecologist said it would take two weeks to happen, I felt it would be sooner. The acupuncturist said he couldn’t save the baby and I had to explain I wasn’t there for that, there was nothing left to save. I needed to know that my energy was flowing as my body had work to do.

Once back from my acupuncture I cried a sound that brought my mum and husband running with painkillers and concerned looks. But I wasn’t in physical pain, that sound was straight from my heart breaking. The promise of my baby had just been taken away from me.

My heart was breaking and I was racking my brain to find out what I had done wrong, even though the gynaecologist had told me several times that it was the embryo’s DNA and natural selection.

I knew this was nature’s way, I wanted a healthy baby and my amazing body was miscarrying at the time when the body scans the foetus for any DNA mutation.

That night the miscarriage was well underway, and by 1 am I was in a full miscarriage labour. 6 am and I could hardly breathe – the pain from the contractions came in 5 second apart waves of knock-your-breath-away pain.

My husband was incredible, opening windows, closing windows, switching on fans, switching off fans, and opening doors, as I paced saying ‘it’s not meant to be like this, I am not meant to be bleeding, I am pregnant’. But I no longer was.

At 2 pm on Friday the 13^th I passed the gestational sac. My mum was there to help and for the first time in over 13 hours the pain stopped. Well the pain in my abdomen at least.

When things like this happen there are two possibilities…

You either turn angry and downtrodden or you look at the situation and feel grateful. Grateful? Surely I have lost the plot now!

Well I am about to get all tree-huggy on you, but I am grateful! I am grateful that we work and, that with a past history of eating disorders, Polycystic Ovary Syndrome (PCOS), hypothyroidism and being 35-years-old, we are able to fall pregnant naturally. Grateful that my body knew what to do when something was wrong and that my body did an amazing job.

I am so grateful for all these things and a loving husband who is my rock, my amazing family – without them I wouldn’t be me – and super supportive friends who have walked this journey with me.

Let me explain why I feel such gratitude…

My journey into nutrition (and where I am today) wasn’t one of having been super healthy my whole life. No, on the contrary, it’s been a journey of self-sabotage, healing and discovery.

I am very fortunate I have a mum who has always been into health, naturopathy and nutrition, so from a young age I had a good foundation and always told my mum that I wanted to heal people.

From the age of about 18 it all went south! I ate badly, drank loads of alcohol and put on a lot of weight, and I’m sure I had insulin resistance. My periods, which had never been regular, were now really out of whack.

By 20 I was the heaviest I had been and decided to lose weight, but not in a healthy way! I developed bulimia and anorexia, exercised twice a day and lost so much weight my periods stopped for 6 months. I weighed around 45kg and I was ill. I didn’t feel or look good and was once even likened to a cartoon – big platform shoes, tiny body and a big head!

Have you heard the saying ‘your genes load the gun but your environment pulls the trigger?’ Well my genes meant I was predisposed to hypothyroidism (a family condition) and my environment – with my totally unhealthy relationship with food, over-exercising and stress & strain on my adrenal glands – pulled that trigger. My thyroid attacked itself and I developed autoimmune hypothyroidism.

It didn’t end there though, I decided to start eating again and I didn’t know when to stop and I once again put on a tremendous amount of weight. I overate and overate but I carried on exercising obsessively. Thinking back to what I put my body through – the stress of it all – I marvel at its resilience!

My parents took me to a nutritionist, which reignited a passion in me, I wanted to do what she did, I wanted to help people heal.

By the age of 27 I was sick and tired of being sick and tired, about 20kgs over weight, and only then, I finally took control. This included baby steps in changing my habits and beliefs around food, and big steps in enrolling with the Institute of Optimum Nutrition to embark on a four year study journey. This is where I discovered that mood swings and not menstruating for 90 days at a time were not ‘normal for some girls’ as one doctor had said. That it was actually totally abnormal.

I ran further tests and I was eventually given the diagnosis of PCOS. I learnt how stress and digestive well-being are major players in thyroid health and that our health begins in the colon.

Only I could make these changes, I needed to make them and I did. I lost 18kg and started menstruating every 30 to 35 days – a massive improvement.

It wasn’t easy but I haven’t looked back and I draw on my own life experience when working with my clients. Really you can tell me anything – it’s okay, I won’t judge you, I have probably done similar myself! However, I will guide you to make better choices for your health while I investigate the underlying causes of your symptoms.

Fast forward to today and yes I am grateful for so many things…

My healing journey is not over, I am not perfect and I don’t claim to be, but I have so many blessings to be grateful for. I know we will fall pregnant again and we will meet our healthy happy baby. This was just the practice run! And, in light of all my personal experiences and the many lessons I’ve learned along the way, I would absolutely love to support those of you going through any of the same, so please don’t hesitate to get in touch.

Nourishing well wishes

Angelique

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Conception Fertility Hormones Menstruation PCOS

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