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5 Natural Ways To Treat Period Pain

Period pain. Whether you get mild cramps or pain that sends you to bed cuddling a hot water bottle, it’s not the most pleasant of things to experience every month. Dysmenorrhea, which quite literally means ‘difficult menstruation’ can effect women of all ages, though many women find that after having a baby, they experience heavier periods and more intense period pain.  When you’re on the go, the last thing you want to be experiencing is pain, which is reason why so many of us reach for a packet of paracetamol or ibuprofen when the cramps kick in.
There are however, a couple of natural ways to treat period pain which can actually help with the severity of the pain you’re experiencing as well as help treat the causation of the pain, and prevent it happening every month.
My Top 5 Tips

Eat well – Research has found that painful periods hint at the body being in an inflammatory state. This means that increasing foods that have an anti-inflammatory effect can actually help minimize pain. Make sure you’re eating plenty of fresh fruit and veggies and sticking to whole grains.
Take a multivitamin – While you may sometimes forget to take your daily multivitamin, making it a priority, especially around your time of the month can help decrease the severity of pain. This is due to the vitamin A and magnesium usually found in most supplements. Both of these elements help regulate hormones and relax muscle tissue. You can also try adding a fish oil or other essential fatty acid supplements.
Sip a cup of tea – Keeping well hydrated is essential at all times, but especially during your period. Try leaving your coffee and black tea on the shelf […]

By |July 4th, 2013|Health & Wellbeing, Naturopathy, Nutrition|0 Comments
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    The Link Between Insulin Resistance And Polycystic Ovary Syndrome (PCOS)

The Link Between Insulin Resistance And Polycystic Ovary Syndrome (PCOS)

Although not yet part of the diagnostic criteria for PCOS, insulin resistance has been proven time and again to be one of the major drivers of this very common and potentially devastating female syndrome.
Insulin is a very important hormone secreted by the pancreas, which is nestled just below the rib cage on the left. Insulin has an important role to play in the control of carbohydrate processing, and is responsible for metabolism and storage of fat. It also helps your cells to ‘take in’ glucose.

Glucose is a sticky substance, and if too much stays in the blood, it is dangerous. When a person’s body cannot respond properly to insulin, it produces excessive amounts (called hyperinsulinemia) in an attempt to remove this sticky glucose from the blood quickly. If hyperinsulinemia continues however, the cells turn down their response to insulin. They virtually turn down their hearing aids. After all, who wants to answer a continual knock at the door to an ever-annoying salesman! This is when insulin resistance results.

Some research suggests between 44 to 70% of women with PCOS suffer from insulin resistance, irrespective of whether they are overweight or slender. However, I believe this figure is higher.
Insulin resistance has a two-fold effect in PCOS. On one hand, insulin resistance increases the secretion of testosterone from the ovaries. On the other hand, it reduces the production of Sex Hormone Binding Globulin (SHBG), which is required to neutralise excessive testosterone in our blood. To make things worse, excessive free testosterone in the blood can further increase insulin resistance creating a vicious cycle.
Due to its dual effect, insulin resistance can both cause, as well as amplify, the symptoms of PCOS.
It is a major culprit behind the central […]

By |July 1st, 2013|Fertility, Health & Wellbeing, Nutrition|0 Comments
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6 Fabulous Foods To Eat If You Have Food Intolerances

Food intolerances often come with a whole set of unpleasant symptoms. Bloating, weight gain, stomach pain, irritable bowel are often part and parcel of a digestive system that isn’t coping with the foods it’s been given.
While an allergy free diet and supplements are a necessity to heal your gut, there are some wonderful healing foods which you can include in your diet to bring fast relief to food intolerance symptoms and help make the gut a healthy place for good bacteria to grow.

Ginger – Ginger has a calming and anti-inflammatory effect on the digestive system. It can be sliced and brewed as herbal tea, added to soups and curries, or try adding a thumb-sized piece of ginger to your freshly squeezed juice. Ginger is also a warming tonic, so it’s perfect for cold winter weather.
Turmeric – One of the strongest natural anti-inflammatories, turmeric has a healing effect on the digestive system, while helping to prevent digestive flare ups. You can also add this one to juice (it goes very well with carrot, orange and ginger juice), curries, or my most recent discovery – to pumpkin soup.
Kefir – One of the oldest probiotic food in the world, kefir is a fermented milk drink which contains beneficial bacteria, and is said to have healing and restorative properties. It is also a rich source of vitamins and minerals. Can’t have dairy? If you look around, you will find kefir made with coconut milk and even water. You will also find recipes and advice online for making your own kefir at home.
Kombucha – A traditional fermented tea drink, kombucha contains millions of beneficial bacteria and is dairy free. Kombucha has a wonderful, fruity flavor – just be careful […]

By |June 28th, 2013|Health & Wellbeing, Naturopathy, Nutrition|0 Comments
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5 Of The Best Sugar Free Snacks

Unless you’ve been living under a rock, chances are good you’ve heard mumblings about the growing movement that see’s people binning the sweet stuff. As research continues to be published linking sugar to all kinds of health conditions, many of us are wising up and looking for ways to cut down, especially on the refined, processed product that really, should only loosely be referred to as ‘sugar’.
While the premise itself sounds easy, cutting back can be hard work, especially once you learn to read food labels and realize that almost everything in a packet contains varying degrees of sweetener.  Even revisiting favourite recipes that you might have previously considered to be the benchmark in healthy eating may include a teaspoon (or more) of sugar in the ingredients. When you start looking for it, it’s pretty much everywhere.
So how do we cut back, or quit altogether? One of the best strategies when you’re starting out is to replace your sweetened snacks with something sugar-free that will help curb cravings. Allowing yourself to get ravenously hungry will only backfire in the long run as you’re far more inclined to reach for the nearest tummy filling food in sight when you’re half starved.
Here are my top 5 suggestions to keep you satisfied as you beat that sweet tooth.

Nuts – Raw nuts are a great way to keep hunger at bay. Once shied away from due to their fat content, we now know that that fat we were so worried about is actually the good kind that helps your body to feel full and satisfied.
Dip and veggies – If you’re used to grabbing a piece of fruit whenever hunger strikes, swapping out all that fructose for chopped up […]

By |June 25th, 2013|Health & Wellbeing, Nutrition, Uncategorized|0 Comments
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Gluten Free Products – The Good, The Bad and The Ugly

There is a common misconception that if a food label says “gluten free” then it must be good for you. Likewise, if a product is sitting in the health food section of your supermarket, then you would be forgiven for automatically thinking that it’s healthy. But it’s not always the case.
If you are intolerant to gluten, then by eating gluten free products you can avoid nasty digestive symptoms, but this doesn’t give these products an automatic healthy status.
Unfortunately, a lot of gluten free products like pastas, breads, biscuits and breakfast cereals are highly processed. This means that they are lacking in fibre and are higher GI than wholegrain foods. The result is that your blood sugar may spike after eating them, leading to fatigue and mood swings a short time later. Processed grains are also less satisfying, which means that you are likely to eat more – not great if you are trying to lose weight.
Gluten free snacks can also be high in sugar and salt. I’ve seen plenty of gluten free savoury crackers and flavoured rice cakes which contain MSG. I’ve also come across gluten free cake mixes that contain artificial flavours, preservatives, and even hydrogenated oils. Definitely not healthy!
4 Healthy Gluten Free Options:

Have raw veggie sticks with your dips instead of those little MSG laden rice crackers. Don’t limit yourself to just celery and carrot… boring!!! Try capsicum, snow peas, cucumber and even apple slices. Yum!
Try to cut down on pasta. Instead, try adding pasta sauce to lightly steamed zucchini strips, steamed green veggies, or baked sweet potato.  The resulting meal will then be lower GI and higher in vitamins and minerals.
Gluten free bread can be a bit of a minefield. It’s […]

By |June 23rd, 2013|Health & Wellbeing, Nutrition|0 Comments
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Emily’s Holistic Detox Plan – Follow Her Journey

I am a pathological goal setter. I love fresh starts and I love setting myself challenges and seeing what I can achieve. So, in honour of detox month here at Emma Sutherland, I am embarking on a nutritional, physical, emotional and technological detox. I would love, as you lovely readers follow my progress and inevitable road bumps, to give it a go yourselves and set some challenges. Perhaps your focus will be an emotional/relationship detox – are you fo’ever putting up with having someone in your life who doesn’t treat you like the goddess you are? Or maybe your focus is nutritional and you’re hoping to detox your body of caffeine or alcohol or cigarettes over the month of June (and hopefully beyond). Whatever it may be, we are in it together. Emma has created a supportive, loving and determined bunch of women here at EmmaSutherland.com and together we can do ANYTHING!
So what challenges will I be chasing this month? Well I am glad you asked beautiful! I’m a fan of the holistic detox for complete and total health and wellness. Clearing out the clutter of our minds, bodies and gut. Let’s do this!
Nutritional detox
Thanks to the uh-may-zing Peta Kelly, from Anatome Wellness, I will be trialling the ’30 day nutritional cleanse’ by Isagenix. This program boasts to be a ‘shower for your insides’ and uses natural, gentle, plant derived nutrients to cleanse and detox your system. I am excited, apprehensive, motivated and feeling blessed to be given the opportunity to trial and review this amazing product that has been all over the blogosphere recently.
Emotional detox
A month of positivity awaits. My resolution is to detox my mind of negative thoughts. How often do […]

By |June 20th, 2013|Detox, Emma's Detox, Health & Wellbeing|0 Comments
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Revelations about Iodine Levels in Pregnancy

I wanted to share with you some recent research that has absolutely changed the way I think about iodine.  Currently I test nearly every female client but my standards have just become even higher. Australia and New Zealand are currently going through a widespread iodine deficiency. Iodine cannot be made by your body and must be sourced through your diet.
Iodine is vital for the thyroid hormones that regulate your metabolism, body temperature, reproduction, growth, red blood cell production as well as nerve and muscle function. Low thyroid hormones can cause you to become sluggish and gain weight, affecting your general health, fertility and ability to carry a pregnancy.
It is important to ensure adequate iodine intake during preconception, pregnancy and breast-feeding. During pregnancy, your baby is entirely dependent upon maternal iodine. Iodine deficiency during pregnancy is the most common world wide cause of preventable intellectual impairment and can be associated with losses of up to 10 -15 IQ points.
We have known for a long time now that severe iodine deficiency during pregnancy causes neurocognitive issues but the impact of mild iodine deficiency has not been properly studied – until now.
Published on April 30th this year in the Journal of Clinical Endocrinology & Metabolism, a study conducted in Hobart, Tasmania delves into the outcomes of mild iodine deficiency.
The researchers wanted to find out if children born to women with an iodine level of less than 150μg/L have poorer educational outcomes in primary schools than peers of mothers with levels higher than 150. Basically imagine little Johnny (mum has an iodine level of 160) sitting next to little Sammy (mum has an iodine level of 100).
This was a 9 year long study and the results are really […]

By |June 19th, 2013|Children, Preconception & Pregnancy, Research|0 Comments
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The world’s richest source of Vitamin C!

If there was a fruit you could add to your morning routine that contained 56 times more vitamin C than an orange, would you be just a little bit curious?
The Kakadu Plum, also known as Billy Goat Plum or Gubinge, has been identified by scientists as the world’s richest source of vitamin C. Traditionally used by Aboriginals as an antiseptic and soothing balm for aching limbs and feet, this newfound super food contains 3000mg of vitamin C per 100grams of fruit.  To put this in perspective, a 100g orange contains roughly 53g of vitamin C. We would have to eat 56 oranges to match this!
Vitamin C is a powerful antioxidant which contains essential nutrients to help slow down the aging process. It is vital for the formation of proline, an amino acid that helps the body break down proteins used in creating healthy cells.  Proline is essential in the development and maintenance of healthy skin and also required for the production of collagen in the body. Think gorgeous glowing skin and shiny hair!
With even more goodness, the Kakadu Plum contains phytochemicals, which have antibacterial, antiviral and antifungal activities and also shows anti-inflammatory, anti-tumour, anti-mutagenic and anti- bronchodilatory activities.
Here are four top reasons to add this Superfood to your diet:
1. Promotes quick recovery from illness such as cold and flu.
2. Aids in digestive health and improves healthy bacteria in the gut.
3. Has anti-inflammatory properties that your insides and out will thank you for.
4. Prevent Alzheimers – touted as a stronger antioxidant than curcumin!
Throw away your cold and flu tablet this little green plum looks like the perfect ingredient to add to your diet on those chilly winter days!
More info on Loving Earth’s Gubinge superfood powder.
Reference:
Science […]

By |June 17th, 2013|Health & Wellbeing, Nutrition|0 Comments
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Bringing Bitters Back – A Traditional Digestive Remedy

Do you suffer from embarrassing digestive problems such as bloating, burping, reflux, flatulence and constipation? Are there days when you spend more time in the bathroom than anywhere else? Or perhaps your bloating gives you a belly that resembles pregnancy.
If any, or all of these sound familiar to you then you need to know about the powerful ability of “bitters” to eliminate these irritating problems. These common digestive complaints all indicate low stomach acid, and are symptoms of a digestive system crying out for bitters, a taste that seems to have been forgotten in our modern day lifestyles.
Our modern diet is overloaded with sweet, salty and processed food with a complete lack of bitterness. Bitter tastebuds trigger the vagus nerve to stimulate the function of digestive organs such as the stomach, pancreas, gall bladder and intestine. Bitter engages and excites the digestive system to secrete a cascade of digestive juices and bile in preparation for incoming food.

A traditional digestive remedy forgotten

As humans we evolved eating bitters on a daily basis – bitters greens, bitter roots, bitter barks. They are a central part of many cultures around the world and have been for many years. In England, a salad made from bitter lettuce leaves was traditionally eaten before the meal, while traditional Asian cultures have long valued bitters not only for their digestive benefit but also for cleansing properties.

Improves fat digestion and the absorption of nutrients

As well as relieving your common digestive complaints, the secretion of stomach acid is necessary for the absorption of nutrients such as protein, iron and vitamin B12. If you have ever felt queasy after a heavy meal, bitters can help by increasing the production of bile in the […]

By |June 13th, 2013|Health & Wellbeing, Naturopathy|0 Comments
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    Sweat it out, brush it, wrap it… 5 ways to help your body to detox

Sweat it out, brush it, wrap it… 5 ways to help your body to detox

After a hiatus of a few years, I have recently started going to Bikram yoga again. This is no ordinary yoga… Bikram yoga is done in a 38 degree room and it’s intense! You sweat, sweat and sweat some more. It’s touted as a powerful detoxifier, and I love how “clean” it makes me feel. But this form of yoga is not for everyone, so let’s explore some other (less extreme) ways to remove toxins from your body.
1. Yoga
Any form of yoga is a great start – it doesn’t have to be as extreme as Bikram for you to benefit. There are so many types of yoga to choose from – gentle Hatha, strong Ashtanga, and flowing Vinyasa are among the most popular. These types of yoga all help to increase circulation, improving the flow of blood to vital organs, while building strength and flexibility. Yoga also helps to calm your mind, and a recent study found it to have an antidepressant effect. And a happy, balanced mind will be less likely to crave caffeine, alcohol and “naughty” foods – perfect if you are trying to stick to a detox program!
2. Cardiovascular exercise
Running, swimming or even a brisk walk in the morning can set you up for the whole day. Cardiovascular exercise improves circulation to your hands and feet, fires up your digestion and is great for your lungs. Lungs are an organ of elimination (along with your bowel, liver, kidneys and skin), so exercise which gets you breathing and helps to increase your lung capacity will also help to improve the removal of toxins from your body.
3. Dry skin brushing
When used in long strokes starting at the hands and feet and brushing towards […]

By |June 9th, 2013|Detox, Health & Wellbeing|0 Comments
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How to Heal Your Adrenals Naturally

How to Heal Your Adrenals Naturally

Adrenal fatigue is one of the most under diagnosed illnesses in western society. Download a copy of my free ebook to learn about the symptoms and how to heal your Adrenals naturally.

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