Haus of Holistic Health

17/10/2024

Okkkk the 6 week challenge is here and it’s happening before the end of the year so we can create healthier habits moving into the new year. If you really feel like you’ve falling off track and you need some guidance getting back on back, the come join us (yes, us as I will be joining in with my clients) to work to create better habits moving into the new year.

If you’re thinking that there’s no point in starting to get healthier in the now; whether that is moving more, sleeping more, cooking more meals at home, starting to workout, drinking more water, getting more sunshine..

There will *never* be a good ‘time to start’

And guess what - 23% of people quit their resolution by the end of the FIRST week of January and 43% quit by the end of January.

Let’s not be a part of that statistic by actually learning the foundations of building healthier habits and habit stacking.

The thing is, you don’t have to ‘give-up’ everything at once to see a visible change in your health. You just have to start. And putting off that start is what is keeping you stuck in the same cycle.

The ‘all or nothing mindset’ is KILLING your goals. It’s setting you back. It’s stopping you from starting until everything is PERFECT. I’ll say it again for the people in the back - there’ no such thing as a perfect time to start!!! MESSY forwards are still forwards.

Living a life of balance won’t be 100% all the time, but some weeks may be 60%, some 80%, some weeks 90%, whilst others may be better or worse. And that is perfectly okay. Let’s reframe the way we look at creating sustainable changes to our lives because time is still going to pass and whether you achieve your goals or you don’t, the answer is entirely up to YOU.

This is what prompted me to create the ‘6 week healthy habits challenge’ where we can learn to implement sustainable changes, so we can start 2024 on the ‘healthy’ track. DM me ‘HEALTHY HABITS for more info or ‘link in bio to join’ 🤍

04/10/2024

When we talk about stress in 2024, no longer are we talking about a Sabor-tooth tiger coming along and trying to chase us.
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Stress in 2024 is similar to Britney Spears 07 breakdown or a fight with your partner, work deadlines or an internal sources: digestive issues, alcohol, sugar, toxins, circadian rhythm issues, your perception of stress and lack of resilience. 😩😱

When stress becomes chronic and mismanaged it is a detriment to our health and well being.

Prolonged stress leads to hyper physiological levels of cortisol. This alters the effectiveness of cortisol to regulate both the inflammatory and immune response because it decreases tissue sensitivity to cortisol (Segerstrom, 2006)..

Scroll across for some unconscious factors contributing to stress 👉

27/09/2024

30/07/2024

26/02/2024

Do you experience any one of these symptoms, yet told that your blood testing is normal?

Read below👇

▪️TSH is only ONE marker of your thyroid health.

▪️If they say your thyroid is being tested but only test TSH – this is not a FULL thyroid panel.

▪️We don’t know what is active or whether there is an autoimmune aspect to thyroid disorders solely with TSH.

☑️A FULL thyroid panel is super important to get checked by your medical professional, including not ONLY TSH, but T4, T3, reverse T3, Thyroid antibodies (TPOab and TgAB).

If you need help, book a free discovery call (link in bio) or reach out with any questions 🤍

21/02/2024

SAVE & SHARE ☑️ 30g of Protein Cheat Sheet 🥩🍳

My clients know how much I speak about hitting protein targets for their overall health, so here is a lil’ help for you guys to hit those macronutrient targets ✨

19/02/2024

Important nutrients for thyroid health🦋

I thought I’d continue on from my previous thyroid post with some vital nutrients that are required for optimal thyroid health within our dietary needs.

Zinc: Required for TSH production and conversion of thyroid hormones T4 -> T3. Also, for required for proper amounts of stomach acid to help absorb and assimilate nutrients.

Iron: Low levels of iron may decrease levels of T3 hormone leading to weight gain and low energy. The body needs iron to help it make these thyroid hormones and to help with the conversion of T4 to active T3.

Selenium: Majorly important for thyroid conversion T4 to T3 in the liver – also helping to make thyroid hormones.

Magnesium: An essential mineral for thyroid function and for conversions of T4 to T3. Deficiency may also produces symptoms such as weakness and fatigue.

Vitamin D: Is important for enhancing immune function of regulatory T-cells, which help keep the immune system balanced and prevent immune dysfunction. A study found an inverse correlation between low Vitamin D levels and thyroid antibodies.

Some foods to consider below:

🦋T4 – uses iodine, Vit C and B2 – sea vegetables.
🦋Tyrosine: eggs, pumpkin & red meat
🦋T3 / Selenium: Brazil Nuts, goats cheese, yellowfin tuna
🦋Iodine: Seaweed, dairy, fish and eggs
🦋Iron: Offal meats, animal meats, seafood, eggs, nuts, seeds
🦋Zinc: oysters and seafood, organ meats, beef, and chicken and legumes (watch anti-nutrients).
🦋Vitamin D – daily sun exposure (in correlation with sun safe guidelines)
🦋Magnesium - Dark choc and flax-chia or pumpkin seeds.
🦋B Vitamins: Organic liver or kidney or offal meats
🦋Omega-3: Oily fish, avocado, olive oil, nuts and seeds or Cod liver oil.

15/02/2024

Why is that butterfly-shaped gland so important to your health? 🦋
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The thyroid gland produces hormones like T4 and T3, which control many of the body’s metabolic processes – like basal metabolic rate, protein synthesis, and reproductive and temperature regulation.🔥
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Hypothyroidism (slower or sluggish thyroid) is one of the most common metabolic disorders especially women in ratio of 1:6.😴
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However, 1 in 10 women may be diagnosed and many presenting little or no symptoms at all until late stages (50-60 years old).
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Commonly associated with autoimmune disease like Hashimoto’s and Graves disease.
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✖️Nutritional deficiencies like the three major nutrients zinc, selenium, iodine, and magnesium. If you’re not eating nutrient-based food, metabolic imbalances can occur.
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✖️Infections can affect thyroid issues such as Herpes, Epstein Barr, Hepatitis C and H. Pylori.
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✖️Elevated or prolonged sympathetic dominance (stress) can affect the thyroid.
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✖️Food sensitivities such as gluten or Glyphosate and gut inflammation may impact thyroid health.
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✖️Hair loss and fertility symptoms are commonly associated with the health of the thyroid.
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✖️Toxic overload affects liver. T4 is released from the thyroid glad and converted in the liver into the active form T3.
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☑️A FULL thyroid panel is super important to get checked by your medical professional, including not ONLY TSH, but T4, T3, reverse T3, Thyroid antibodies (TPOab and TgAB.
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☑️TSH is important but doesn’t tell you anything about how much thyroid hormone your body is producing, we need to look at the levels of the actual THYROID HORMONES like T4 and T3 to determine what’s going on. Relying on just TSH isn’t going to give you an adequate enough.

Need support? DM ‘thyroid’ for more help 🤍

14/02/2024

🌸Polycystic Ovarian Syndrome (PCOS) is a common endocrine (hormonal) disorder in women that effects 12-21% of women of reproductive age – alarmingly, up to 70% remain undiagnosed (AFP, 2012; Rees et al., 2008)

🌸Diagnosis in now largely based upon “Rotterdam criteria”.

🌸In most cases, cysts are seen on the ovaries, but you do not need to have cystic ovaries to have PCOS.
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🌸PCOS is complex and diagnoses is tricky; an ultrasound cannot completely diagnose PCOS or rule it out – this is because it is a HORMONAL condition, not a gynecological disease – often diagnosed in conjunction WITH the below criteria👇
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🌸Hyper-androgenaemia (aka: an increase of free testosterone – male hormone) is a common feature with PCOS, along with acne, hirsutism (unwanted hair growth on face, chin, body) and hair loss.
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✔️Anovulation (no ovulation, often seen with menstrual cycles greater than 35 days apart), irregular or absent menstrual cycles, infertility, psychological symptoms (anxiety, depression, eating disorder), obesity and diabetes.
➖NOTE➖Some women with regular cycles may be an-ovulatory. Testing progesterone on Day 21 in 28-day cycle can determine where your ovulation is at.

✔️Women with PCOS have a higher risk of metabolic syndrome & cardiovascular disease due to common denominator: insulin resistance (Boon, Colledge & Walker, 2006)

➖Genetics may play a role in developing PCOS (N, Prapas et al, 2009)

🌸STRESS can induce Hypothalamic Amenorrhea (the absence of menstrual cycles) due to suppressed HPA axis (message from brain to adrenals) function from ongoing stressful state
➖NOTE ➖this is slightly different from PCOS even if it seems similar symptomatically (in PCOS blood testing: reduced markers of S*x Hormone Binding Globulin, thus ☝️testosterone is seen and LH is increased - increasing androgens (Rees et al., 2008)
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❇️The Takeaway👉 Consult with your healthcare professional regarding diagnosis and causes and consider lifestyle and nutritional considerations ❇️
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*Note that this is not medical advice; merely just considerations for own knowledge, therefore, consult your condition with your Doctor.

12/02/2024

If you want to sleep better at night, try exposing yourself to morning light.
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Exposing yourself to light in the morning is essential to synchronising your circadian rhythm (your sleep / wake cycle)
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If your circadian rhythm is off, it can affect your bodily systems.
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Your circadian rhythm influences bodily functions in the body; influencing hormonal productions, body temp, energy and appetite.
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Morning light can help regulate serotonin, helping you wake up and feel good.
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If you’re over-exposing yourself to too much blue light in the evenings and lack of sunlight in the morning, you may find your sleep being impaired.
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Light suppresses melatonin production (at night, making us feel tired), which is why blue light can negatively impact sleep.
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In the morning however, exposure to natural light is super important because we want to supress feeling tired and begin to wake up.
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Your bedroom should be calm and a place of rest – and sleep hygiene should be implemented.

07/02/2024

How to improve your iron absorption 🩸

Based on current research, every second day may be more optimal for absorption due to avoiding hepcidin blocking further iron absorption after a dosage (PMID: 29032957).

What is hepcidin you may ask?

Hepcidin is a peptide, found in the liver that controls iron homeostasis aka keeps iron at a certain level in the body.

When iron is dosed too high, it may block further absorption PMID: 29032957.

Oral iron supplements induce an increase in serum hepcidin that persists for 24 hours, decreasing iron absorption from supplements given later on the same day or next day (PMID: 31413088).

Iron absorption from supplements is higher if iron is given on alternate days (PMID: 31413088).

Larger iron dosages = decreases absorption and larger amounts may contribute to gut inflammation, free radical production and oxidation in the gut lining.
This is what results in gastrointestinal side effects, typically dosage dependent (PMID: 31413088). More may not be better.

Increased colonic iron can reduce beneficial gut bacteria and increase pathogenic bacteria (PMID: 31413088)

This is why more may not be optimal when using high-dose iron supplements, especially those dosed at 80-100mg of iron daily+ due to the oxidative and inflammatory effect they may have.

Not to mention the sh*tty forms of iron in cheaper & dosed-too-high iron supps (cough M*lt*er and F*rr*gr*d)

Let me also mention the fact that if your iron is low, it is a calling to search deeper into inflammation, low stomach acid, intake and absorption issues that may be present.

Chat with your healthcare professional before making changes to your current routine 🤍

05/02/2024

PSA 📢 Eating 1-2 eggs for breakfast isn’t enough to meet your protein requirements to start the day if you want balanced blood sugar levels, less cravings, better metabolic health, easier fat loss, or stable energy levels.

Most women don’t get enough protein daily. I feel like a broken record, but one of the recommendations I make the most to my clients in the clinic is to increase their daily protein intake, especially at breakfast!
Protein breaks down to amino acids, which are the building blocks for every cell in the body.

Amino acids support the production of certain enzymes, hormones, neurotransmitters, as well as antibodies for the immune system. They enable our muscles and tissues to work effectively and stay strong. Without adequate protein intake our bodies and muscles would break down and deteriorate.

Protein is important for:
stable blood sugar levels
reducing insulin levels
increasing energy levels
reducing cravings
better metabolic health
lowering HBA1C
balanced hormones
stable moods
gut and liver health
healthy skin, hair, nails.

I like my clients to aim for around 30 grams of protein per meal, particularly if they are looking at improving their blood sugar levels, reducing insulin, want more stable energy levels, would like healthier ageing, less cravings, easier fat loss and improved metabolic health. To put that into perspective 1 egg only contains 6 grams of protein, so eating 1-2 eggs as your protein source for a main meal just isn’t enough if you’re wanting better health outcomes.

So if you’re looking to increase your protein requirements at breakfast, aim for 4 eggs, mixed with cottage cheese, h**p seeds, avocado and sourdough for a fulfilling breakfast with healthy fats, protein and carbs for balanced blood sugars for the day.

10/01/2024

We are back in action! 💫

So I’ve curated a list of exciting ways you can work with me in 2024, tailored for you and your unique holistic health goals 🤍

Let’s work to have you feeling the healthiest you’ve felt in 2024