Hot Flushes: It’s time to say GoodyBye to Yours!!!

Hot flushes can have a profound negative impact on your life and in some cases, lead to anxiety and depression.

Black Cohosh the herb that helps many women regain control of their lives.

There are literally thousands of ‘menopause’ advice posts and suggestions it is difficult to know which way to turn.

I experienced an early menopause at 47 due to a total hysterectomy that included the removal of my ovaries and cervix. The medical practitioners all advised me to take HRT, but I was reluctant due to family cancer history and really wanted to try a more natural way.

I struggled at first with irritability, erratic moods, insomnia, aches and pains and sweats both night sweats and embarrassing ‘Hot Flushes’.

Night after night I read and read again and then after some serious deep research had created myself my own natural menopause box of tricks.

There was a 20 day period from the day I had the hysterectomy until I started my natural menopause kit and within 30 days of taking my concoction I can honestly say I have never had a hot flush again. Now I write this post 14 years later and I no longer take any of my menopause kit, I stopped taking all the natural remedies 12 months after my hysterectomy. Some of my friends and clients who have taken my menopause kit of natural remedies have tried to stop yet symptoms have returned, so they have played around and reduced some of the items, and many feel overall wellbeing both in body and mind. They are all experiencing a natural onset menopause and still have ovaries in place which may be the reason they still present with some of the menopause symptoms when they decrease their kit.

I must stress, you and I have our own unique genetic makeup and DNA structure and therefore what worked for me may not work for you, but if you are feeling the frustrations I did, anything is worth a try.

So one of the life changer for me was Black cohosh. I read about this and delved deeper as it has so many conflicting reviews, but the fact it was a natural plant root, I gave it a shot; I was glad I did.

Black cohosh is a herb and it is the root that is used for medicinal purposes. Since 1950’s it has been traditionally used to treat many of the symptoms experienced during menopause including insomnia, sluggish mental function and digestive issues such as indigestion. As it has also been known to relax muscles those with anxiety report less episodes when taking Black cohosh daily. There is some scientific evidence to support the claims made by those who take the root on a daily basis for over a 30 day period. The main noticeable change is the decrease in ‘hot flushes’.

A word of warning though, if you have or have had any form of cancer, you must seek medical guidance prior to taking Black cohosh.

Click this link to purchase yours

Balance Hormones and Manage Menopause Naturally: Say Goodbye to ‘Hot Flushes’.

This week has seen a high number of enquiries relating to that life changing symptom ‘Hot Flushes’.

Whether you are in your perimenopause or menopause it is likely you are experiencing one or more of the more common symptoms listed below. If you can identify at least one of the symptoms on the list, then carry on reading this post, it could change your life.

The Bold fonts indicate links direct to independent websites
where you can purchase the products.

  • Decrease in menstruation/Absence of menstruation
  • Hot flushes
  • Night sweats
  • Flushing
  • Insomnia
  • Vaginal dryness
  • Weight gain
  • Dry skin
  • Sore tender breasts
  • Depression
  • Anxiety
  • Lack of concentration
  • Memory problems
  • Reduced libido or sex drive
  • Irritability
  • Reduced muscle mass
  • Reduced bone mass
  • Thinning hair
  • …… there are many more……

You are unique and no two women will experience the same menopause, one thing that is common and causes the most concern are ‘Hot Flushes’ and night sweats. Many women restrict their daily activities as a result of severe flushes that prevent them from socialising and that in-turn brings further symptoms associated with the menopause such as depression and anxiety.
Managing ‘Hot Flushes’ is the focus of this post.

It is important that I mention here that I do not intend to diagnose or offer treatment, I am merely providing suggestions that have been successful for others. Always consult your medical practitioner prior to commencing any changes in your usual routine.

The menopause can occur at any age, though is more common in women 45+ and is a result of oestrogen levels falling which are necessary for regulating the menstrual cycle as it is the primary female sex hormone.

The menopause is a result of this change in hormone productivity and can cause many uncomfortable symptoms which can limit your daily activity.

These foods are for any woman who is in the perimenopause or menopause stage.

Flaxseeds –  A true power food. They contain omega-3 fatty acids and lignans. They are said to have anti-oestrogen properties and are currently being studied in relation to their ability to prevent cancer.

How to add Flax seeds to your daily diet: Sprinkle on top of your yogurt, add to your smoothie or visit the internet to be inspired. I love this recipe for Flaxseed Crackers.

Now I know I typically advocate all things free from dairy and animal products, though I feel I must inform you of the powerful properties found in Bone broth. If you are truly experiencing extreme ‘hot flushes’ you should notice some relief after consuming bone broth every day. Symptoms should improve after 3-4 days. You need to maintain a regular intake, suggested maintenance intake is three servings a week.

It is excellent for joint health, collagen, flexibility and organ connective tissues. Bone broth has been traditionally used for many years to support prolapse of organs as it helps the connective tissues remain elastic and boost the collagen production.

Bone Broth is traditionally used to prevent prolapse of organs due to its acclaimed power of helping strengthen connective tissues that support organs within the body.

Bone broth also has been used to support healthy skin, hair, nails and reduce dry skin condition.

Many of you will know how much I love fermented foods. They are a true power house of probiotics that can help alleviate many common symptoms. Fermented foods contain natural probiotics and enzymes and the fibre in the vegetables supports your digestive system.

Sauerkraut is also a great source of vitamin C  and K, potassium, calcium and phosphorous. Not only does it reduce inflammation it has been known to help reduce symptoms of depression.

Sauerkraut is the easiest to add to your daily diet and there are plenty of recipes on the internet.

A word of caution here – the shop sold Sauerkraut is often made with vinegar which restricts the growth of Lactobacillus.

Black Cosh is amazing to reduce night sweats.

Dong Quai has been used in traditional Chinese  herbal medicine for many years and this herb has been shown to reduce hot flushes, insomnia and fatigue. Available in capsule form

The essential oil Ylang Ylang is great for massage, and is known to relax the nervous system.

It is a challenge to have a truly balanced diet that delivers all the essential nutrients for maximum cell function. There are many supplements known to support you during menopause, these are the more common ones:

Vitamin D3 –  decreased levels of oestrogen during menopause can be boost by Vitamin D which helps support moods

Vitamin K2 – helps to protect against bone loss and brain health

B6 vitamins B6 is known to help mental clarity and

Boron – helps prevent calcium loss and bone mass loss

Magnesium – can help promote sleep and improve mood.

Collagen – joint pain is common during the menopause, collagen can help reduce skin conditions and joint health

Are your Chakras out of alignment???

“Let’s align your chakras”…. Unsure what I am referring to? You won’t be alone. So many of us hear phrases and words yet fail to question what they are referring to.

Chakras are basically ‘wheels of energy’. Let me explain a little deeper. Chakra mean ‘wheel’. Whether you believe it or not, your body is energy and energy is recorded in a form of vibration. We all have 7 chakra points that align your spine.

Ancient Indians believed the body to be made up of 5 elements, air, water, fire, earth and space. If we look at nature today, for a seed to grow it requires all the 5 elements, we are no different and to grow we require the same.

To help us understand our body and balance we all have a subtle body; a nonphysical and energetic force known as prana. Prana moves through channels, often called nadis; these are your circulatory systems such as your viens, arteries, nervous system, digestive system, excretory system and reproductive system.

Chakra – flow of energy within your body.

You expect your body to respond efficiently and effectively yet there must be optimal levels of flow, any block within your energy system delays reactions.

It is important to keep your chakras clear, free spinning. The major rule of energy flow is it starts from the base of the spine (nadi) and up to the crown of the head.

Here is a little insight into what each chakra can tell you about yourself.

First chakra (base of the spine): This is your foundation, or grounding. When in balance, the first chakra gives you a sense of physical security, safety, and feeling cantered. People who feel well-supported have a strong first chakra.

Second chakra (sacrum): This is your source of pleasure, creativity, and sexual energy. When in balance, the second chakra makes life enjoyable. People who are enthusiastic and can accept pleasure naturally, without excess, addiction, or inhibition, have a strong second chakra.

Third chakra (navel/solar plexus): Commonly called the power chakra, the third chakra converts energy into physical form, beginning with good digestion and hormonal balance. When in balance, this chakra makes you feel empowered and able to bring your intentions to fruition. People who have self-confidence and self-esteem are strong in the third chakra.

Fourth chakra (heart): The subtle or spiritual qualities of love, compassion, and empathy are governed by the fourth chakra. When in balance, this charka is soothing, comforting, and nourishing. People who are warm-hearted, sympathetic, and loving have a strong fourth chakra.

Fifth chakra (throat): The fifth chakra is about communication and expression. When in balance, this chakra allows you to express yourself with a sense of safety and confidence. People who can speak their truth and think clearly have a strong fifth chakra.

Sixth chakra (forehead): The sixth chakra traditionally sits like a “third eye” that gives inner vision and access to higher or spiritual reality. When in balance, this chakra allows for intuition and insight. People who trust their inner perceptions have a strong sixth chakra, with the added potential for wisdom and a powerful spiritual life.

Seventh chakra (top of head): Commonly called the “crown” chakra, the seventh chakra is the connection to pure consciousness. When in balance, this chakra gives the individual awareness knowledge that it is universal awareness—the lower self (Jiva) is the higher Self (Atman), and both are merged into the One (Brahman). People who experience states of unity consciousness have a strong seventh chakra.

These descriptions don’t have to be taken literally, although the chakra system has a long tradition in Yoga as a model for the anatomy of the subtle body. To translate your understanding of the chakras into practical benefits, here are three main areas that you can take advantage of.

Here is a guide to keep your chakra energy flowing (taken from chopra)

1st Chakra (Root)

  • Element: The root chakra is associated with earth, so walking barefoot in the sand, grass, or dirt can be beneficial. Any time spent in nature is helpful for this chakra.
  • Nutrition: Eat healthy red foods like tomatoes, beets, berries, and apples.
  • Wear and Decorate: Use accents of red and wear red jewellery, clothing, or shoes.
  • Sound: lam

2nd Chakra (Sacral)

  • Element: The sacral chakra is associated with water, which means swimming or spending time by bodies of water like lakes and oceans is beneficial.
  • Nutrition: Eat orange foods like carrots, oranges, melons, or mangoes.
  • Wear and Decorate: Surround yourself with orange accessories or tones.
  • Sound: vam

3rd Chakra (Solar Plexus)

  • Element: The solar plexus chakra is associated with the element of fire, so enjoy sitting around a bonfire or soak up bright sunlight.
  • Nutrition: Eat yellow foods like bananas, ginger, turmeric, pineapple, and corn.
  • Wear and Decorate: Wearing yellow clothing, jewellery, and accessories would be beneficial.
  • Sound: ram

4th Chakra (Heart)

  • Elements: The heart chakra is associated with air, so breathing deeply will help to clear the energy at this level. Drive with the windows open, fly a kite, or take a boat ride.
  • Nutrition: Eat green foods including broccoli, avocado, and leafy greens like kale or spinach.
  • Wear and Decorate: Accent your life with all shades of green.
  • Sound: yum

5th Chakra (Throat)

  • Element: The throat chakra is associated with ether (similar to spirit), so sitting in an open space under a clear sky is a fabulous way to get this energy flowing appropriately.
  • Nutrition: Eat blue foods like blueberries, currants, dragon fruit, and kelp.
  • Wear and Decorate: Use all blue tones.
  • Sound: ham

6th Chakra (Third Eye)

  • Element: The third eye chakra is associated with light. To balance and open this chakra, sit in stillness in the sunlight or relax in a window as the sun pours in.
  • Nutrition: Eat indigo foods including purple kale, grapes, and blackberries.
  • Wear and Decorate: Wearing indigo clothing or jewellery and decorating with accents of this colour will be useful.
  • Sound: sham

7th Chakra (Crown)

  • Element: The crown chakra is affiliated with all the elements, so connecting with your wholeness rather than a single element is the recommended practice. Spend time in meditation, chanting, or prayer.
  • Nutrition: At this level, the nutrition is no longer for the physical body. This chakra is not nourished with food, but with spiritual practices. Practice self-reflection and curiosity.
  • Wear and Decorate: Wearing violet clothing or jewellery and decorating with accents of this colour will be useful.
  • Sound: om

Setting small manageable goals that are SMART (Specific, Measurable, Attainable, Relevant/Realistic, and Time-Bound) can be life-changing. Decide what area of your life you wish to focus on, you may wish to focus on a goal for each of your chakras. It is your beginning to a happy, healthy productive self, so this is your choice.

Need to feel more grounded?
When the root chakra, Muladhara, is balanced, you feel safe, secure, and at home in your own skin. Physically located at the toes, feet, and legs, the root chakra connects you to the element of earth.

Connect with nature
Go for a hike
Walk on the beach
Plant a garden

Make your home a place you like to be
Set up a sacred corner
Treat yourself to new bedding
Do a deep clean

Discover what “grounds” you (and do more of it)
Break out your art supplies
Call a good friend
Sit in meditation

When the sacral chakra, Svadistana, is balanced, you feel emotionally connected, in touch with all of your senses, and creatively charged. Physically located at the hips, low back, and lower abdomen, the sacral chakra connects you to the element of water.

Surround yourself with inspiration
Invest in new art supplies
Free-write in a journal

Get in the water
Walk near the ocean, river, or lake
Enjoy a soothing shower
Join a gym with access to a swimming pool

Drink more liquids
Drink warm tea in the morning
Stay hydrated throughout the day
Close your evening with an Ayurvedic nectar drink

When the solar plexus chakra, Manipura, is balanced, you feel courageous, at ease, and have high self-esteem. Physically located at the abdomen, mid-back, waist, and digestive organs, the solar plexus chakra connects you to the element of fire.

Get on your yoga mat
Sign up for that 5K
Grab a workout buddy to help you stay on track

Set small, realistic goals and follow through
Write a weekly to-do list
Email a friend to keep you accountable
Create a chart for keeping track of achievements

Eat nourishing food
Try a new restaurant in town
Cook your favourite meal from scratch
Meander the stands at a farmer’s market and taste something you have never tried before

When the heart chakra, Anahata, is balanced, you feel empathetic, generous, and loving. Physically found at the heart, chest, shoulders, arms, and hands, the heart chakra connects you to the element of air.

Practice random acts of kindness
Pay for a strangers’ bridge toll
Bring your neighbour flowers
Leave a note of encouragement on a car windshield

Practice gratitude
Send a note of thanks to an inspiring teacher
Write a list of five people you are glad to have in your life

When the throat chakra, Vishuddha, is balanced, you feel able to communicate with clarity, listen attentively, and be open-minded. Physically found at the neck, throat, ears, jaw, and mouth, the throat chakra connects you to the element of space.

Express yourself
Start a blog
Begin a daily journaling practice
Paint, draw, sculpt, dance, or craft

Share your thoughts with someone
Call your friend who has moved away
Text your neighbour for a tea date
Write a letter to someone who has been on your mind lately

Speak out
Stand up for yourself and others
Set clear personal boundaries
Say what needs to be said to clear the air with a co-worker

When the third eye chakra, Ajna, is balanced, you feel intuitive, inspired, and imaginative. Physically located at the forehead, brow, and brain, the third eye chakra connects you to the element of light.

Learn something new
Sign up for a class at your local community college
Try an upcoming workshop at your yoga studio

Trust the intuitive hints in your body
Follow your gut instincts for an entire day
Meditate and listen for a spark of inner wisdom
Stop and pay attention to what your body needs

Dream on
Keep a dream journal next to your bed
Make a list of five to 10 things you want to be “when you grow up”
Write out a detailed description of your perfect day

When the crown chakra, Sahasrara, is balanced, you feel connected to all beings and part of something greater. Physically located at the top of the head and one foot above the head, the crown chakra connects you with the universe.

Practice meditation
Start with five to 10 minutes with a timer or app
Join a weekly meditation group
Sign up for a retreat

Do something relaxing
Get a massage
Schedule an acupuncture treatment
Spend a whole day in bed with a good book

Follow your passion
Book an airline ticket to somewhere you’ve been wanting to go
Volunteer at an organisation making change in your community
Genuinely smile at six people today

Gall Bladder – A Key Player in Digestive Health

Your gall bladder is a reservoir for bile; a highly alkaline that controls the acidity of the stomach contents as it arrives in the duodenum.

When food enters the small intestine, a hormone called cholecystokinin is released, signaling the gallbladder to contract and secrete bile into the small intestine through the common bile duct.

The bile helps the digestive process by breaking up fats. It also drains waste products from the liver into the duodenum, a part of the small intestine.

An excess of cholesterol, bilirubin, or bile salts can cause gallstones to form. Gallstones are generally small, hard deposits inside the gallbladder that are formed when stored bile crystallises. A person with gallstones will rarely feel any symptoms until the gallstones reach a certain size, or if the gallstone obstructs the bile ducts. Surgical removal of the gallbladder (cholecystectomy) is the most common way to treat gallstones.

Poor eating habits and foods high in sugars and fats can contribute to gallbladder disease and gallstones. A diet with less fat and more fiber can prevent gallstones and improve your health.

Fried and fatty foods are more difficult to break down and can cause pain. Increasing nutrient-rich foods in your diet, such as vegetables and fruits, can improve gallbladder function and prevent complications.

Liver Fatigue can lead to symptoms of poor circulation, digestive problems, headaches, skin related allergies and hormonal imbalances.

Bile that is stored in the gall bladder is necessary for absorption of fat soluble materials and supports the removal of toxins.

Detoxification of the liver is complex though there are some key elements that can easily be incorporated into your daily diet.

Eat your greens – Kale, Cabbage, Broccoli. Dark leafy vegetables are bursting with chlorophyll which can neutralise toxins.

Turmeric can help fight infections, reduce inflammation and aid digestion. It stimulates bile production and excretion via the gall bladder, improving the body’s ability to digest fats.

This radish based juice is powerful. Radish stimulates bile production. Mixed with the protein from the sprouts this alkalising juice has a nice kick to it.

1/2 cup of red radishes (6 small) trimmed, 1/2 cup of alfalfa or sunflower sprouts, 1 red apple (cored), 1 cup of chard, 1 cucumber.
If you do not have a juicer, you can hand blend this and then push through a sieve.

Alfalfa Srouts

Sunflower Sprouts


Gall Bladder Health

Liver Fatigue

Optimum Nutrition Gold Standard 100% Plant – Chocolate Flavour 684g 19 Servings – ON Vegan Protein Powder with Pea & Rice Protein No SOYA

Well I know I am a nutritionist and my first line of attack on my clients is natural food but I am going to shout from the roof tops over this amazing protein powder.

Never have I tasted a protein powder that doesn’t have at least some powder after taste, this is just good taste from the first sip to the last dregs of the beaker.

I love it and when you read the reviews I am not alone in saying it is amazing especially when mixed with almond milk.

Click the images to purchase or read more about the product.