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The Skin and Hormone Specialist, Bedford (2025)

01/03/2024

When opting for a snack, it’s easy to fall into the trap of eating something sweet and sugary which can result in blood sugar imbalances, food cravings and low energy…

Try to include protein at each meal as well as snacks if you need them! But what are great protein rich snacks?

Here’s some tasty ideas 🤩

Greek yogurt, berries and nuts
Smoked salmon and cream cheese
Homemade protein bars (check out my reel)
Hummus and crackers or crudités
Boiled eggs (one of my favourite)
Tofu chocolate mousse for something a little sweet
Cottage cheese with berries
And one of my favourites bars which are loaded with protein and perfect for an on the go snack!

Remember the golden rule to always pair a protein/healthy fat with a carbohydrate to help support blood sugar levels!

What’s your favourite protein snack?

14/02/2024

Protein is more than just a building block for muscles. It plays a vital role in maintaining hormonal balance and regulating blood sugar levels.

Hormones are chemical messengers that regulate various processes in our bodies. Protein helps support hormonal balance in several ways:

Building Blocks: Proteins are composed of amino acids, which are essential for the production of hormones. Adequate protein intake ensures a steady supply of amino acids to support hormone synthesis.

🏋️‍♀️ Muscle Health: Maintaining lean muscle mass is crucial for hormonal balance. Protein is essential for muscle repair and growth, which in turn supports healthy hormone production and metabolism.

🌟 Satiety and Weight Management: Protein-rich foods have a high satiety factor, meaning they keep you feeling fuller for longer. This can help regulate hunger hormones like ghrelin, aiding in balancing hormone levels.

🧠 Brain Health: Certain proteins, like omega-3 fatty acids found in fatty fish, support brain health and contribute to the production of neurotransmitters that regulate mood and emotions.

💪 Blood Sugar Regulation 💪

Balancing blood sugar levels is crucial for overall health and preventing conditions like diabetes. Protein plays a significant role in blood sugar regulation:

🍽️ Slow Digestion: Protein takes longer to digest than carbohydrates, helping to slow down the absorption of glucose into the bloodstream. This prevents spikes in blood sugar levels and provides sustained energy.

🌿 Glucagon Release: Protein stimulates the release of glucagon, a hormone that helps raise blood sugar levels when they are too low. This helps maintain stable blood sugar throughout the day.

🍎 Satiety and Cravings: Protein-rich foods can help reduce cravings for sugary and high-carbohydrate foods. By including protein in your meals and snacks, you can help stabilize blood sugar levels and prevent unhealthy spikes.

Think meats, poultry, fish, eggs, legumes, and dairy products, as well as plant based sources such as tofu/tempeh, nuts/seeds, pulses, legumes and beans 🫘

Are you eating enough good quality PROTEIN

02/02/2024

Did you know that adding beetroot to your diet can have incredible benefits for hormonal health?

Beetroot, also known as the “superfood root,” is packed with essential nutrients that can support hormonal balance and overall well-being.

Liver Support: The liver plays a crucial role in hormone metabolism and detoxification. Beetroot contains betaine, a compound that supports liver function and helps the liver process hormones efficiently. A healthy liver means better hormone balance.

Antioxidant Boost: Beetroot is rich in antioxidants, including betalains and vitamin C. These antioxidants help protect our cells from damage caused by free radicals, which can disrupt hormone function. By reducing oxidative stress, beetroot promotes a healthy hormonal environment.

Blood Sugar Regulation: Fluctuations in blood sugar levels can impact hormone balance. Beetroot is low in calories and high in fibre, which slows down the release of sugar into the bloodstream. This can help prevent spikes and crashes in blood sugar levels, supporting stable hormone production.

Nitric Oxide Production: Beetroot is a natural source of nitrates, which the body converts into nitric oxide. Nitric oxide helps relax blood vessels, improving blood flow and circulation. Efficient blood circulation is vital for delivering hormones throughout the body.

Hormone Detoxification: Beetroot contains a unique blend of nutrients that support the body’s natural detoxification processes. This can help eliminate excess hormones from the body, preventing hormonal imbalances.

Incorporating beetroot into your diet is easy and delicious! You can enjoy it raw in salads, roasted as a side dish, or blended into a refreshing smoothie bowl. Just remember to choose fresh, organic beetroot whenever possible to maximise its nutrient content.

It’s important to note that while beetroot can support hormonal health, it’s not a magic solution. A balanced and varied diet, regular exercise, and stress management are essential for overall hormonal well-being. If you have specific hormone-related concerns, please do get in touch ❤️

23/01/2024

Looking to support your hormones and not sure where to start….my 6 week hormone reset program is packed with guidance, tips, knowledge and understanding of hormones, and how lifestyle, diet and health can impact them!

I’ll provide you with the tools you need to support your hormones naturally!

It’s not about strict diets, food restriction and calorie counting but instead about looking at different ways to nourish your body from the foods we eat, to how we sleep, how we move and how we take time to slow down!

This course can be done at your own pace and I provide a friendly WhatsApp group so you can ask questions and talk about your own experiences and even your achievements through the 6 weeks!

The 6 Week Ultimate Hormone Reset Program is available at an introductory price of £149 up until the end of February 🤩

I look forward to chatting with you all soon and love hearing your amazing feedback about the course!

If you have any questions about the course, then please do send me a DM

09/01/2024

The gut microbiome, consisting of trillions of bacteria, has a profound influence on the production and metabolism of s*x hormones.

The bacteria in the gut play a crucial role in breaking down and metabolising hormones, including s*x hormones like oestrogen, progesterone, and testosterone. They help convert certain hormones into their active or inactive forms, ensuring a delicate balance within the body.

Additionally, the gut microbiome produces enzymes that are involved in hormone metabolism. These enzymes can modify the structure of hormones, affecting their activity and potency. This process can either increase or decrease the availability of certain hormones in the body.

The gut microbiome communicates with the endocrine system through a bidirectional pathway known as the gut-brain axis. This axis allows the gut bacteria to influence the production and release of hormones by the endocrine glands. In turn, these hormones can impact various aspects of reproductive health, such as fertility, menstrual cycles, and libido.

The gut microbiome also helps regulate inflammation in the body. Chronic inflammation can disrupt the delicate balance of s*x hormones, leading to hormonal imbalances. By maintaining a healthy gut microbiome, inflammation can be reduced, supporting optimal hormonal balance.

So, how can you support your gut health and maintain a vibrant hormonal balance? Here are a few tips:

1️⃣ Eat a diverse range of plant-based foods rich in fibre, prebiotics, and probiotics to nourish and diversify your gut microbiome. 🥦🥕🍓

2️⃣ Minimize processed foods, sugars, and artificial additives that can disrupt the gut's delicate ecosystem. 🚫🍔🍭

3️⃣ Stay hydrated and drink plenty of water to support digestion and nutrient absorption. 💧🍶

4️⃣ Manage stress levels through practices like meditation, yoga, or mindfulness, as stress can negatively impact gut health. 🧘‍♀️☮️

Looking after your gut can contribute to a healthy gut microbiome, ultimately promoting optimal hormonal balance. 🌱✨

06/01/2024

Did you know that your daily bowel movements can play a significant role in maintaining hormonal balance?

Your digestive system acts as a crucial detoxification pathway, eliminating waste and toxins from your body. When waste products linger in your intestines, they can disrupt hormonal balance and interfere with the proper functioning of your endocrine system.

Did you know that excess oestrogen can be eliminated through your bowels? If you're not having regular bowel movements, oestrogen can get reabsorbed into your bloodstream, leading to oestrogen dominance. By keeping things moving smoothly, you can help maintain optimal oestrogen levels and prevent hormonal imbalances.

Chronic constipation can lead to inflammation in the gut, which can have a ripple effect on your hormonal balance. Inflammation disrupts the delicate balance of hormones, potentially leading to issues like insulin resistance, thyroid imbalances, and even fertility challenges. Keep inflammation at bay with regular bowel movements! 🔥🌪️

Your intestines are responsible for absorbing essential nutrients from the food you eat. When bowel movements are infrequent, nutrient absorption can be compromised, potentially leading to nutrient deficiencies. These deficiencies can disrupt hormonal balance and overall well-being. Make sure your body gets what it needs! 🥦🌈

Prioritising daily bowel movements is crucial for maintaining hormonal balance and overall health. Stay hydrated, eat a fibre-rich diet, and listen to your body's natural cues. If you're experiencing persistent bowel irregularities, it's essential to consult with a healthcare professional for personalised guidance. Your hormones will thank you! 🙌💖

28/12/2023

Creating a balanced plate involves including a variety of nutrients from different food groups. It’s never about restrictions but about including the foods that the body needs to support blood sugar levels, energy levels and hormonal balance…PROTEIN, HEALTHY FATS, FIBRE and some complex carbs!

Here are some ways to help you create a balanced plate:

🥦Fill half of your plate with fruits and vegetables: Choose a variety of colourful fruits and vegetables to ensure you get a wide range of vitamins, minerals, and antioxidants.

🍗Include good sources of proteins: Aim to have a quarter of your plate filled with lean sources of protein such as chicken, red meats, fish, tofu, beans, or lentils. These provide essential amino acids for muscle repair and growth.

🥑Don't forget healthy fats: Include a small portion of healthy fats like avocado, nuts, seeds, or extra virgin olive oil. These provide essential fatty acids and help you feel satisfied.

🍠Add some complex carbs: include sweet potato, lentils, beans, chickpeas, brown rice, quinoa, they provide fibre, vitamins, and minerals.

Limit added sugars and processed foods: Try to minimise foods and beverages that are high in added sugars, unhealthy fats, and processed ingredients. These can contribute to weight gain and increase the risk of chronic diseases.

💦 Stay hydrated: Drink water throughout the day to stay hydrated and support overall health.

Remember, portion sizes also matter, so It's important to listen to your body's hunger and fullness cues and eat until you are satisfied, not overly full.

Remember it’s about nourishment not restriction! Think about the foods you eat and how they help to support blood sugar levels, energy levels and hormonal balance!

I will soon be releasing my 6 week ultimate hormone reset program so please do DM me to get a direct link when it’s released 🤩

26/12/2023

I hope you all had an amazing Christmas and enjoying the time with family and friends!

Remember that health is about enjoyment too, so don’t forget that it’s about balance and not about one day (or a few days) that you have indulged!

Wellness is a journey not a destination so putting good foundational habits into place each day can help towards a balanced mind, body and soul!

Enjoy the festive season and I have an exciting launch coming very soon so stay tuned

02/10/2023

Stress can indeed have various effects on our bodies, including our s*x hormones. When we experience stress, our bodies release a hormone called cortisol, commonly known as the "stress hormone." Cortisol production can disrupt the balance of our other hormones, including those responsible for regulating our reproductive system.

Here are some tips to support your nervous system

🧘‍♀️ Deep breathing has a direct impact on our nervous system by activating the parasympathetic response. When we engage in slow, deep breaths, it signals to our body that we are safe and not in immediate danger. This triggers the parasympathetic nervous system to slow our heart rate, lower blood pressure, and decrease the production of stress hormones like cortisol.

🍃 Being in nature can have a profound impact on our nervous system and overall well-being. The sights, sounds, and smells of nature can create a calming and relaxing effect on our bodies and minds. Here's how being in nature relates to the nervous system:

Nature has been found to activate the parasympathetic nervous system, which is responsible for promoting relaxation and counteracting stress. When we are surrounded by nature, it triggers a sense of awe and tranquility, which helps to reduce the production of stress hormones and lower our heart

💤 Adequate sleep helps maintain a healthy balance between the sympathetic and parasympathetic branches of the autonomic nervous system. Sleep deprivation can tilt this balance towards sympathetic dominance, leading to increased stress, elevated blood pressure, and impaired immune function.

🧘‍♂️ Meditation activates the parasympathetic nervous system, also known as the "rest and digest" response. This promotes a state of relaxation, counteracting the effects of the sympathetic nervous system's "fight or flight" response.

🌳Exercise triggers the release of various neurotransmitters in the brain, such as endorphins, serotonin, and dopamine. These chemicals are known as "feel-good" neurotransmitters and can improve mood, reduce anxiety and depression, and promote a sense of well-being.

Remember, taking care of your well-being is essential, and I'm here to help ❤️

21/09/2023

Neurotransmitters can have a big impact on how we feel as well as their affect on our hormones but did you know that our hormones also affect neurotransmitter production!

1. Oestrogen plays a crucial role in the brain, affecting various neurotransmitters. It has been shown to increase the production and release of serotonin, which is known as the "feel-good" neurotransmitter. This may explain why some women experience improved mood and overall well-being during times of higher oestrogen levels, such as during the menstrual cycle's follicular phase.

Oestrogen also influences the levels of other neurotransmitters, such as dopamine and norepinephrine. It can enhance the activity of these neurotransmitters, leading to increased motivation, alertness, and focus. Some women may experience improved cognitive function during peak oestrogen levels.

2. Progesterone, on the other hand, has a calming effect on the brain, it’s known as our natural anti-depressant. It can increase the production of GABA (gamma-aminobutyric acid), which is an inhibitory neurotransmitter that helps regulate anxiety and stress.
This can have a relaxation and sedative-like effects during the luteal phase of the menstrual cycle, when progesterone levels are elevated.

Progesterone can also interact with oestrogen to modulate the effects of other neurotransmitters, like serotonin. It may decrease the activity of serotonin receptors, potentially leading to mood changes and even symptoms of premenstrual syndrome (PMS) in some women.

This cross direction affect can be influenced by many things from diet, sleep, stress and blood sugar balance!

Even the balance of oestrogen and progesterone has the ability to affect these feel good neurotransmitters, such as hormonal imbalance including low progesterone, oestrogen dominance, per-menopause and menopause

15/09/2023

Hormonal balance plays a significant role in the development of acne. Acne is a skin condition that occurs when the hair follicles become clogged with oil and dead skin cells. Hormonal imbalances, such as an increase in androgens can stimulate the production of sebum (oil) in the skin, leading to acne formation.

1.Androgens, including testosterone, are present in both males and females. However, an increase in androgens can lead to an overproduction of sebum, which can clog the hair follicles and contribute to acne formation. This increase in androgens can occur during puberty, menstrual cycles, pregnancy, and conditions like polycystic o***y syndrome (PCOS).

2. Oestrogen and progesterone are female s*x hormones that help balance the effects of androgens. These hormones can help reduce sebum production and have anti-inflammatory effects on the skin, which can help prevent and treat acne. However, hormonal fluctuations during the menstrual cycle can disrupt this balance, leading to acne breakouts.

3. High levels of insulin and IGF-1 can stimulate the production of androgens and increase sebum production, leading to acne. This is particularly relevant in individuals with insulin resistance or those consuming a diet high in refined carbohydrates and sugars, which can cause spikes in insulin levels.

4.Cortisol is a stress hormone produced by the adrenal glands. Chronic stress can lead to an increase in cortisol levels, which can affect hormonal balance and contribute to acne. Stress can also trigger inflammation in the body, worsening acne symptoms.

Maintaining hormonal balance is important in managing and preventing acne.

If you would like support in balancing your hormones and improving symptoms of acne, please do get in touch

07/09/2023

The liver plays a crucial role in hormone metabolism, detoxification, and maintaining hormonal balance in the body.

1. The liver is responsible for metabolising and breaking down hormones, such as oestrogen, progesterone, and testosterone. If the liver is not functioning optimally, it can lead to an imbalance of these hormones, resulting in various health issues like PMS, mood swings, and fertility problems.

2.The liver is a major detoxification organ, responsible for filtering out toxins, chemicals, and excess hormones from the body. If the liver is overwhelmed or not functioning properly, it may not be able to effectively eliminate these substances, leading to an accumulation of toxins and hormonal imbalances.

3. The liver helps regulate blood sugar levels by converting excess glucose into glycogen for storage. When blood sugar levels are consistently high, it can disrupt hormone balance, particularly insulin and cortisol, leading to insulin resistance, weight gain, and hormonal imbalances.

4. The liver plays a role in the conversion of thyroid hormones, particularly T4 (inactive form) to T3 (active form). If the liver is not functioning optimally, it can affect this conversion, leading to imbalances in thyroid hormone levels and potential symptoms of hypothyroidism or hyperthyroidism.

To support liver health and promote hormonal balance, it is important to:

1. Include nutrient-rich foods such as leafy greens, cruciferous vegetables, fibre, healthy fats, and lean proteins to support liver function and hormone metabolism.

2. Reduce exposure to environmental toxins like pesticides, chemicals, and pollutants that can burden the liver and disrupt hormonal balance.

3. Chronic stress can impact liver function and hormone production. Incorporate stress-management techniques like meditation, exercise, and relaxation practices

4. Include foods such as omega 3 fatty acids, antioxidant rich foods, B vitamins, magnesium and zinc rich foods, dandelion root, milk thistle, and turmeric that are known to support liver detoxification.

5. High sugar consumption can lead to increase in triglycerides which can contribute to fatty liver disease and hormonal imbalances.

30/08/2023

Did you know that SKIPPING breakfast can be a stressor on your adrenals…

The body relies on cues to signal the adrenals to produce cortisol on not and eating breakfast can signal the body to slow down production of cortisol! SKIPPING breakfast can stress the adrenals causing continuous production of cortisol even when we don’t want it!

Cortisol naturally peaks between 6-8am to get us up but this should begin to taper off but certain things can stress the body and signal the adrenals to continue production! This can include skipping breakfast, blood sugar imbalances, stress, and intense workouts (when not fully recovered)

By fasting for too long and skipping morning nourishment can cause blood sugar imbalances which again can activate the adrenals to produce cortisol!

Did you know that waking between 2-5 am can often be a sign of blood sugar dysregulation, as cortisol production is signalled to bring up blood sugar levels when they drop too low during the night (before they should at 6am) as well as energy dips during the day!

This is why it is vital to ensure you support blood sugar balance and adrenal function from the very get go!

Signs of adrenal dysfunction include low energy, mood swings, shaking, blood sugar imbalances, headaches, hormonal imbalances, lack of motivation and muscle weakness!

If any of these resonate with you, please do get in touch ❤️

27/08/2023

Do you experience any of these symptoms?

Many of these symptoms are associated with oestrogen dominance which can be caused by many factors including stress, poor liver detoxification, nutrient deficiencies, gut issues and toxic load!

Oestrogen dominance does not necessarily mean you are producing too much oestrogen, in fact you could be producing adequate amounts but you may have too much in comparison to progesterone, or you have low progesterone levels, or you may even be struggling to detoxify oestrogen out of the body meaning it’s allowed to recirculate causing hormonal havoc!

Your liver is vital in supporting hormonal balance by detoxifying excess hormones out of the body and although our body is equipped to do this naturally it does require adequate amounts of nutrients to achieve this which can often be lacking in our diets!

If our liver can’t effectively detoxify oestrogen via phase 1 or phase 2 detox then it will recirculate, and hit all those oestrogen receptors and cause many of the symptoms above!

We also rely on our gut to eliminate the detoxified hormones that have passed through the liver detox stage but if we are not having a regular bowel movement this can not occur and again we can get excess hormones recirculating! Stress and poor diet can hinder the ability of the body to be able to eliminate oestrogen by reducing the bacteria called the estrobolome that is needed to metabolising and modulate the body's circulating oestrogen!

If you need help in supporting your hormones or these symptoms resonate with you and would like some guidance, then please do get in touch, simple follow the link in my bio!

22/08/2023

Did you know that low levels of magnesium is extremely common with 1 in 10 adults have below recommended intake of magnesium!

Yet magnesium is an essential nutrient needed for over 300 chemical reactions within the body! It’s also important for skin and hormones health!

🥑Magnesium helps to keep your skin armoured against external damage by regulating cellular regeneration and repair.

🥗Magnesium is essential to the production of steroid hormones such as Testosterone, DHEA, Progesterone and Oestrogen

🍫 Magnesium is an essential nutrient for the production of glutathione, our master antioxidant which plays a major role in cellular and liver detoxification pathways.

🫘 Magnesium has the ability to block the activity of more stimulating neurotransmitters and binds to calming receptors, resulting in a more peaceful, resting state.

🌰 Magnesium has been shown to improve sleep, by relaxing the central nervous system and cause chemical reactions in the body that increase sleepiness.

If you are experiencing issues with your skin or hormonal balance, you can get in touch via DM’s or email me or you can book a 15 minutes discovery call, simply follow the link in my bio 😍

13/08/2023

Healthy fats are an essential part of our diet yet many of us don’t consume enough!

Did you know…

🥑Dietary fat is the only source of the essential fatty acids that are the chemical building blocks for eicosanoids. Eicosanoids are the molecular glue that holds the human body together. They control the hormones and are made by every living cell in the human body.

🧠 Healthy fats have direct effects on the production and supply of energy to the brain, the structuring of its cell membranes, and the absorption of essential vitamins (e.g. Vitamin D) for the production of neurotransmitters such as serotonin

🍳 Healthy fats help the absorbtion of fat-soluble vitamins and aid storage of vitamins A, D, E, and K

🐟 Healthy fats such as omega 3 can reduce inflammation, and help to nourish the skin!

Are you eating enough healthy fats in your diet particularly omega 3 fatty acids?

If you would like help to support hormonal health or skin health, you can follow the link in my bio to find out how I can help you or you can book a 15 minute discovery call 📞

08/08/2023

We often perceive stress as deadlines, arguments, big work loads!

But being busy, not taking breaks and running yourself into the ground is a stressor on the body

Eating processed foods, eating on the go, eating fast and skipping meals is a stressor on the body!

Over exercising and not taking test days is a stressor on the body

Consistently not getting a restful sleep is a stressor on the body

Now ask yourself, are you under stress?

Do you feel guilty when you rest?

These stresses can impact on hormonal balance, gut health, adrenal function, blood pressure, nutrient absorption and even energy levels, mood and sleep!

So this is your cue to take a break, even if it’s just 5 to 10 minutes each day!

🍵Make yourself a hot cacao or herbal tea and drink it in peace

🧘‍♀️ Try 5 to 10 minutes of meditation! If you struggle to switch off you can try guided meditation, I recommend that do some amazing meditations ranging from sleep to relaxation!

🌳 take some time in nature! Being surrounded by nature, woods and greenery has been shown to reduce cortisol levels and improve mood and energy levels!

🛀 have a bath, yep even taking a soak with some Epsom salts can help provide relaxation!

👩‍🍳 If you enjoy cooking, then take the time to make yourself a nourishing meal, using fresh ingredients can help to provide essential nutrients to help support adrenal function!

Stay tuned for a wonderful stress busting recipe 🤩 coming soon!

03/08/2023

Did you know that some nutrients have the ability to support skin health including dermatitis, acne, aging and sun damage!

🐟 Omega-3 fatty acids are essential nutrients for skin health. They can help to regulate the skin's oil production, improve skin hydration, and can subdue breakouts, while also reducing inflammation and minimising signs of aging.
🌰 Zinc is needed for building keratin and for the formation of the skin's structural protein – collagen.
🍊 Vitamin C has been shown to stimulating collagen synthesis, support the formation of the skin barrier and collagen in the dermis, has the ability to counteract skin oxidation, and the modulation of cell signal pathways of cell growth and differentiation.
🥕 Vitamin A has been shown to stimulate collagen production, help prevent cell damage, skin aging, and skin diseases and improve hyperpigmentation, age spots and sunspots. Its also been shown to reduce formation of cytokines and interleukins that cause inflammation associated with psoriasis and dermatitis.
☀️ Vitamin D contributes to skin cell growth, repair, and metabolism.
Selenium has been shown to stop free radical damage. It also helps to protect cell membranes against UV damage, inflammation and pigmentation
🥑 Vitamin E helps protect against inflammation and stabilise collagen production. It has been shown to counteract UV damage and keep skin soft and supple.

If you would like help supporting your skin health, then please do get in touch

The Skin and Hormone Specialist

01/03/2024

14/02/2024

02/02/2024

23/01/2024

09/01/2024

06/01/2024

28/12/2023

26/12/2023

02/10/2023

21/09/2023

15/09/2023

07/09/2023

30/08/2023

27/08/2023

22/08/2023

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