Vitamins – Trish Tucker May

Best Foods for Aging Well

Written by trish on March 24, 2022. Posted in anti-inflammatory, antioxidant capacities, Blog, Bone Health, Gut Health, Health, Immune System, Memory, Mental Alertness, Skin problems, Tips, Vitamins, Wellbeing, Women's Health.

Early aging has a lot to do with your diet and your lifestyle. Our body is like a machine—good input leads to good output. What you ingest and put in your body has a huge impact on your biological system and your long-term health. A natural lifestyle does not have instant effects, but the long-term benefits are invaluable. Staying active and eating a nutrient-packed balanced diet can help slow the aging process and even prevent numerous diseases. Here are a few foods that can help you live a long and healthy life with great skin and a great body.

1.Olive Oil

Olive oil has many anti-aging benefits. The monounsaturated fats in olive oil are can have a huge impact on the prevention or delay of heart disease and cancer. Olive oil also has polyphenols, which are powerful antioxidants that may help prevent age-related diseases. It is also rich in omega-3 fatty acids and the protein, minerals, and vitamins you need for healthy skin and hair. It has vitamins B and D to prevent the appearance of wrinkles and oleic acid and polyphenols to help smooth skin.

2.Pomegranate

Packed with vitamin C, pomegranates are great for softening skin and guarding it against sun damage. The juice in pomegranate seeds contains punicalagin and ellagic acid, which is a polyphenol compound that combats damage from free radicals. Punicalagin is a super nutrient that improves your body’s ability to preserve collagen, a subdermal connective tissue that makes skin look smooth and plump.

3.Yogurt

Yogurt is rich in calcium, which plays a huge role in staving off osteoporosis, and contains good bacteria that help in the maintenance of gut health. Yogurt contains live bacterial cultures, such as Lactobacillus acidophilus, that fight the growth of harmful intestinal bacteria and help restore balance in the intestine. These probiotics result in better health and can help prevent age-related illnesses.

4.Blueberries

Blueberries contain more antioxidants than almost any other food. These give your skin an extra defense against skin-damaging free radicals that result from exposure to sun, over-exercise, and even emotional stress. Half a cup of blueberries every day can help in the prevention of the cell-structure damage that can lead to fine lines, wrinkles, and loss of firmness. Anthocyanin is also found in blueberries and functions just like an anti-inflammatory and can help maintain healthy brain function.

5.Fish

Fish is an abundant source of omega-3 fats, which helps prevent cholesterol buildup in the arteries and provides protection against abnormal heart rhythms. Fish oil and fish proteins are used in the beauty industry worldwide. They promote healthy looking skin and the omegas found in fish are essential for regulating blood clotting, body temperature, body pressure and the immune system.

If you would like to learn more about my gut healing, hormone balancing support book a call today.

Yours in health and wellness,

Trish Tucker May

The best foods to support your thyroid

Written by trish on October 19, 2021. Posted in Blog, Brain Fog, Cold extremities, Constipation, Depression, Energy, Fatigue, Hair loss, Health, Libido, Memory, Mental Alertness, Mood, Stamina, Vitamins, Weight.

If you are struggling with weight gain, poor memory, low libido, feeling tired all the time and brain fog it may well be due to your thyroid.

Your thyroid helps regulate metabolism, hair growth, body temperature and digestion. Your body contains a TSH (Thyroid Stimulating Hormone) The TSH comes from your brain and goes to your thyroid glands, signalling them to produce T4, your inactive thyroid hormone. The T4 travels within your tissues and your bloodstream until it gets converted into T3, which is your active thyroid hormone. T3 gets into your cells to reach your nuclear receptor to increase your metabolism.

Thyroid is a butterfly-shaped gland present in our neck which plays a huge role in the proper functioning of the body. It releases T4 (thyroxine) and T3 hormones which helps in maintaining heart rate, breathing, digestion and body temperature in the optimal range. Improper functioning of the thyroid can affect you in a number of ways.

The vitamins that are found to be most deficient among clients who suffer from any thyroid disorder, are vitamins B12, D, A, B2, and C, and the most important of these is vitamin D. Its anti-inflammatory properties help the flexibility of the immune system and are critical in helping insulin resistance. Vitamin A is essential for eyesight but also is important in the production of TSH and the conversion from T4 to T3. Vitamin A is very important for the entire metabolic process. Deficiencies in vitamin B suppresses the functioning of your thyroid.

Eating a diet that includes foods rich in calcium and vitamin D supports the thyroid and your liver.

Foods that can help include saffron, bananas, baked fish, seaweed and fresh seafood.

Around 1,000 mg of calcium a day will reduce risk of brittle bones. The best way to eat 1,000 mg calcium is by consuming seaweed and leafy greens. It is a common misunderstanding that dairy is a rich source of calcium. Many of us are allergic or prefer not to consume too much dairy because of the increase in mucus. Eating more white beans, salmon, dried figs, bok choy, black eyed peas, tofu, oatmeal and fresh pressed fruit juices are all good ways to increase calcium in your diet.

Other foods high in calcium include spirulina, barley grass, kombu, kelp, sardines, almonds, parsley, brazil nuts, kale, sunflower seeds and quinoa. Magnesium rich foods are also necessary to help absorb calcium into your bones. Foods that are an excellent source of magnesium include dried seaweeds, soy, mung, black and lima beans, whole grains like buckwheat, corn, millet, barley, rye and rice, almonds, cashews, sesame seeds, spirulina and wheatgrass. Osteoporosis can be serious, so introduce calcium rich foods well before perimenopause.

So how do you know how your thyroid is performing?

If you are struggling with FATIGUE, DEPRESSION, LOW LIBIDO, POOR MEMORY or BRAIN FOG, WEIGHT GAIN or INABILITY TO LOSE WEIGHT, CONSTIPATION, HAIR LOSS or THINNING HAIR or EYEBROWS, COLD EXTREMITIES, and LOW STAMINA are common signs and symptoms of inadequate thyroid function.

Thyroid hormone supports serotonin function, and serotonin contributes to the release of pituitary TSH. Thus, low serotonin can be a compounding factor in hypothyroidism. High levels of GABA may have an inhibitory effect on thyroid function. Excess cortisol negatively effects thyroid homeostasis in at least four different ways.

With relation to the sex hormones, estrogen elevates thyroid binding globulin, which decreases the amount of free thyroid hormone available – thus inhibiting overall thyroid function.

Progesterone and testosterone are associated with improving thyroid function.

You may benefit from a sex hormone evaluation and possibly body identical hormone replacement to optimize thyroid function.

A comprehensive thyroid panel is suggested for all of my clients struggling with these symptoms.

Get in touch if you want to test. Functional medicine tests are a thorough way to get to the root cause of your symptoms.

KEY NUTRIENTS

Multi with B’s, iodine, selenium and zinc (& possibly iron if needed)
Vitamin C – 500mg – 3000mg per day (split dose)
Vitamin D
Magnesium – 200 – 400mg per day

If you would like me to review your current supplement regime, please get in touch. Book a call here

Link to podcast here

The benefits of Sauerkraut and how to prepare it

Written by trish on October 5, 2021. Posted in anti-inflammatory, antioxidant capacities, Belly Bloating, Bloating, Blog, Gut Health, Recipes, Vitamins.

While you can certainly make sauerkraut from red or white cabbage. Red cabbage has a strong concentration of anthocyanin polyphenols and 6 x more vitamin C.

This recipe has huge health benefits including anti-inflammatory and antioxidant capacities as well as being a powerful tonic for your gut.

Red Cabbage also more iron and vitamin A than white cabbage.

I love the combination. The colour is gorgeous.

It is especially beneficial in the treatment of ulcers and bloating.

A little bit every day is a great accompaniment to any meal.

Ingredients

1 head white cabbage

1 head red cabbage

– organic is better but if you can’t find it the fermentation process does help kill off any pesticides.

2 1/2 tablespoons grey Celtic salt or the best salt you can find. Use 1 Tablespoon salt for each 1 kg of cabbage

1 1/2 tablespoons juniper berries

1 tablespoon caraway seeds. These are optional. I have also used fennel seeds in the past.

Instructions

Prepare your fermentation vessel or glass jar. Make sure it is clean and sterile and the lid fits well. This will make enough for 4- 5 medium size glass jars. If you have a tray to sit your glass jars on once full, this will prevent the juices overflowing and staining your shelf.

Clean the cabbage – Begin by removing the outer leaves of the cabbage if a bit old. Wash to remove potential contaminants.

Slice the cabbage into fat ribbons about 1 cm wide. The end result seems to work better when cutting with a sharp knife rather than grating or using the food processor.

Keep the dense end of the cabbage -it makes a handy lid for the ferment to help keep the contents submerged under the juice.

Place in a large bowl and add salt and spices, juniper berries and caraway seeds. Toss, bash, pound and massage the sliced cabbage with the salt and let sit for 30 minutes or until it starts to sweat. The cabbage will be ready once you can squeeze juice and you begin to see a purple liquid at the bottom of the bowl.

Begin the process of filling your fermentation vessel or glass jar. Push down hard and compress out any air as you go.

Fill the jar but allow a small gap at the top as the contents will bubble when fermenting. Include any liquid at the bottom of the bowl.

Compress down hard using a pounder, rolling pin or your fist. You can place a weight on top of the cabbage to effectively submerge the contents of the jar. The dense end of the cabbage is very handy for this. Your goal is to have the liquid cover the cabbage completely to provide an anaerobic environment within which the fermentation can take place.

After several hours you may be able to press the contents down further. If the cabbage looks a little dry add some filtered water to the top and stir in gently. Make sure a nice seal is made around the edge to keep oxygen and other potential contaminants out.

After 3 days you will need to burp your ferment. Open the jar carefully and submerge any cabbage that has come to the top. If you need to add a little more liquid or a weight to keep the cabbage submerged this will help keep oxygen out and allow the anaerobic process to occur.

Wait impatiently – Let it sit for a minimum of 2-3 weeks. You can easily leave it for 6 weeks or even months if desired. It will simply become sharper and sourer over time. Once you have reached your desire level of taste you can keep it in the fridge or on your shelf for many months to come.

I recommend a small amount of sauerkraut each day. It goes well with salad, broth and veggies for breakfast or a bowl of rice and steamed veg.

Play around with the flavour you like. Be brave in experimenting with flavour. Fermenting is a combination of agitation and alchemy. Create magic in the kitchen and enjoy the benefits of this wonderful prebiotic for your gut.

5 Natural Supplements To Help You Relax

Written by trish on May 14, 2021. Posted in adrenal glands, Gut Health, Herbal Teas, Hormones, Menopause, Mood, Stress, Vitamins, Wellbeing, Women's Health.

According to the Mental Health Foundation, ‘74% of UK women have felt so stressed at some point over the last year they felt overwhelmed or unable to cope.’ Stress symptoms can severely affect our relationships, work life, and our health. To ease the strain, it’s important to find ways to relax especially during perimenopause and beyond. Stress will have a significant impact on gut health and your hormones.

The natural world provides us with many plants that are perfect for relaxation. For some ideas to inspire you, consider these herbal remedies. When introducing a new supplement to your diet always follow the stated dose.

1 . Bacopa monnieri

Bacopa monnieri, sometimes called Brahmi, is one of the principle herbal remedies of Ayurvedic medicine. According to Research from HVMN, ‘In patients with anxiety, Bacopa monnieri had an anxiolytic effect, simply meaning an anti-anxiety effect.’ Taking a Bacopa supplement has many relaxing benefits including reducing the stress hormone, and regulating serotonin.

Rhodiola

Rhodiola is a plant that grows across the mountain regions of Asia and Europe. The roots of the herb work as adaptogens, these support the body to adapt to situations of stress. For centuries people have used the herb to treat depression, fatigue and anxiety, particularly in Scandinavia. It is an excellent herb to reduce cortisol and support unwanted menopause symptoms.

One rhodiola study examined the effects of the herb on women who were suffering from long-term stress. The study participants took a rhodiola supplement over a course of four weeks. The results found, ‘significant improvements in symptoms of stress, such as fatigue, exhaustion and anxiety.’

Passionflower

Passionflower is a purple plant which comes from the Passiflora family. Studies have suggested that the herb can ease the effects of stress, anxiety and insomnia. Consuming the supplement seems to raise GABA levels in the brain, which is responsible for the relaxing effect. One passionflower study discovered that, ‘passionflower decreased anxiety and improved memory in rats.’ Passionflower can be purchased in capsule form, or you could try passionflower herbal tea.

Hemp

Hemp is a type of Cannabis Sativa plant which has a THC content of 0.3 (or less). Hemp plants are often used to make CBD oil. Due to the low THC content, CBD is not psychoactive. When you consume CBD oil you’ll experience a calming effect. Many women use CBD to sleep better, or to handle anxiety symptoms in menopause. Several studies have praised CBD as a useful supplement for stress, insomnia and anxiety. For an excellent range of CBD products, take a look at Bloom Farms Wellness.

Siberian Ginseng

Siberian Ginseng is extracted using the roots of the Eleutherococcus senticosus herb. It’s an adaptogen which can help the body to relax and combat stress. There are several other health benefits associated with the plant. It’s associated with reduced fatigue and increased energy. Evidence also suggests that the plant can improve cognitive function and boost your immune system.

The above supplements can be purchased via my website and in health food shops, and some pharmacies. With so many amazing herbal supplements, you should find something that works for you. If you take medication you should discuss any new supplements with a doctor.

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If you would like me to review your supplements and recommend something suitable please book a free discovery call here https://p.bttr.to/2MZVUKN

I have a great understanding of the journey to recovery and I welcome your call.

Thyroid Symptoms and Vitamin Deficiency

Written by trish on April 21, 2021. Posted in Energy, Health, Hormones, Immune System, Vitamins, Weight, Wellbeing, Women's Health.

Vitamins are essential in maintaining your thyroid health. However, many of my clients that patients that suffer from any thyroid disorder are often found to be vitamin deficient. A few symptoms of thyroid disorders include hair loss, loss of energy, sudden weight gain and difficulty in losing it, dry skin, constipation, and increases in cholesterol.

Your thyroid is mainly responsible for producing or discharging hormones that help regulate the rest of your body. Here is a general explanation for how your thyroid and hormones work together. Your body contains a TSH (Thyroid Stimulating Hormone) that is usually measured by your doctor when you go to get a thyroid check-up. The TSH comes from your brain and goes to your thyroid glands, signalling them to produce T4, which is also known as your inactive thyroid hormone. The T4 travels within your tissues and your bloodstream until it gets converted into T3, which is your active thyroid hormone. Then T3 gets into your cells to reach your nuclear receptor to increase your metabolism.

The vitamins that are found to be most deficient among patients who suffer from any thyroid disorder, are vitamins B-12, D, A, B2, and C. The deficiency of vitamin D is found to be the one of the most influential in thyroid disorders.

Vitamin D has anti-inflammatory properties that help increase the flexibility of your immune system. Therefore, if the levels of vitamin D in your body get seriously low, you may fall prey to autoimmune thyroid disease.

Vitamin D is also critical in helping insulin resistance, which can adversely affect your thyroid physiology. Furthermore, vitamin D also plays a huge role in balancing the TH1 cells and the TH2 cells of your immune system by affecting the TH3 cells, which are responsible for the growth of differentiation and expression between your TH1 and TH2 cells. In short, a vitamin D deficiency can be a big problem.

A deficiency in Vitamin A limits your body’s ability to produce TSH, which is essential for converting T4 into T3 and can disrupt your entire metabolic process. It can also lead to bad eyesight.

Deficiencies in vitamins B1, B6, C, and E can lead to an overactive thyroid, which weakens the muscles. Vitamin C is also responsible for keeping your thyroid healthy; if your body remains deficient in vitamin C for too long, it can cause your thyroid to produce too much hormone. This is the same with vitamin E, too, but a deficiency in vitamin E can also cause your body to produce less TSH, which, as mentioned earlier, disrupts your whole system. If your body lacks vitamin B6, it will not be able to use iodine as its raw material in producing or discharging hormones. Deficiencies in vitamin B2 suppresses the functioning of your thyroid and it fails to produce hormones.

Last but, not the least, a weak thyroid cannot absorb vitamin B12, which may result in various neurological problems like neuritis, neuralgia, bursitis, and various mental illnesses. A deficiency in vitamin B12 can also cause and worsen Hypothyroidism, which is a deficiency in thyroid hormones.

Vitamins are important players in your body’s overall functioning. Find out what your baseline should be and talk with me about your supplements to ensure you are getting all the vitamins your body needs to stay healthy!

If you would like to learn more about 8-week gut and hormone rest program click here

Yours in health and wellness,

Trish Tucker May