Simple Changes To Make Your Smoothie Bowl Hormone Friendly
SIMPLE CHANGES TO MAKE YOUR SMOOTHIE BOWL HORMONE-FRIENDLY
20 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
Smoothie bowls are my absolute favourite… it doesn’t matter if it is summer or winter, the texture, taste and toppings make it such a yummy meal and easy go to when I am out and about (to be honest, I very rarely make them at home)
It’s probably because they remind me of ice cream (one of my favourite foods… yes, even as a holistic nutritionist, I will happily admit I am a sucker for ice cream all year round!
However, whilst I wouldn’t encourage ice cream for breakfast on a regular basis, if you were to want a smoothie bowl as a meal, here are some simple changes you can make to one you order out.
SIMPLE CHANGES YOU CAN MAKE
1. Add protein
Smoothie bowls tend to be higher in carbohydrates with fruit being their base, if we want balanced hormones, we need stable blood sugars. Adding a protein powder helps slow down the blood sugar spike from the fruit keeping us fuller for longer and our hormones happier
*side note: for some weird reason some places think of the protein as a topping and don’t actually mix it in 🤦♀️ whilst this is something I will never understand and not something they do at Bowl & Arrow, I do recommend specifying that they mix the protein in when you add it to your order.
2. Swap the toppings
It may look aesthetically pleasing to put a bunch of fruit on the top, but again we aren’t doing our blood sugars any favours.
Swap the toppings for more fat rich options, we need fats to actually make our hormones, think peanut butter, nuts, seeds or coconut yoghurt.
3. Time it right
If you typically have smoothie bowls for breakfast try fitting in a short walk or even using it as a pre-workout meal before training. This will allow your body to utilise the glucose as fuel and also support your insulin sensitivity. Alternatively it’s also great as a post-workout meal too.
Enjoy!
Whether you are making a smoothie bowl at home, or buying one from my personal fave @bowl.and.arrow always be present with your food and never be afraid to get creative!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Sex Hormones Impact On Metabolism In Women
THE TRUTH ABOUT ESTROGEN, PROGESTERONE + TESTOSTERONE AND WEIGHT LOSS
13 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
The real reason you're not seeing results - part three... If you missed parts one and two, be sure to go back and give them a read (part one / part two) as this builds on what we’ve already discussed!
We’ve finally arrived at the problem children (or so you may be thinking). Chances are you’ve heard of our all too familiar sex hormones - estrogen, progesterone and testosterone. But unfortunately, these poor little guys are getting the blame meant for their older brothers and sisters - when in fact they’ve just been following instructions.
Let me remind you of our little hormone funnel… remember the sex hormones are going to respond to what’s going on above. So if cortisol, insulin and thyroid hormones are misbehaving, your sex hormones will too.
There’s no point blaming estrogen for your metabolism holding weight, when your insulin isn’t sensitised enough to stop telling the body to store fat.
You can’t blame testosterone for poor muscle mass, when you’ve constantly been telling the body to be catabolic (breaking down muscle), because you’re living in survival mode and over producing cortisol.
You also can’t blame progesterone for poor sleep (and therefore poor insulin + blood sugar regulation and often poor food choices), when you’re body is being told there’s a famine going on - aka you’re not eating enough - it’s slowed down your thyroid and increased your cortisol levels and now you’re wired and fatigued.
No… it really isn’t fair to blame our sex hormones for what their older brothers and sisters have been up to as a result of your dietary and lifestyle choices.
Now I am not here to shift the blame to you, or to the top tier hormones either. This is a team effort, and if you want to see real change, you need to revisit part one and two to make sure you’re nourishing your nervous system, balancing your blood sugars, and getting enough nutrients to support optimal hormone production.
I’ve had clients come to me taking all sorts of estrogen clearing + progesterone boosting + testosterone balancing supplements, but they aren’t addressing the root cause.
And often when they do, they don’t need any of those fancy things, their hormones come right and the weight simply falls off because their metabolism is in a healthy, optimal state.
This is where you’ve most likely heard the term ‘weight loss is a by-product of a healthy body’ - ain't that the truth. And if you want to experience it for yourself - go back to phase one, two and even three.
BUT… because I know you’re here wanting to learn more about your beautiful hormones, here’s a little run down of what your most common sex hormones are responsible for in your body and how you can optimise them!
ESTROGEN:
Estrogen is essential for reproductive health, but it also influences mood, bone density, skin health, and cardiovascular function. While we often think of estrogen as beneficial, too much or too little can cause issues:
- High estrogen (estrogen dominance): weight gain, mood swings, heavy periods, PMS, and breast tenderness.
- Low estrogen: hot flashes, night sweats, low libido, vaginal dryness, and bone loss.
Actionable items to support optimal estrogen balance:
Detox:
- Help your liver metabolise excess estrogen by eating cruciferous vegetables like broccoli, bok choy and Brussels sprouts
Daily bowel movements:
- If you aren’t having a daily bowel movement, excess estrogen cannot be eliminated. A sluggish gut can cause estrogen to recirculate in the body.
- Include fibre-rich foods to support estrogen elimination through bowel movements
Destress:
- Elevated cortisol can block healthy estrogen metabolism, so prioritise stress management with mindfulness, yoga, or breathwork.
PROGESTERONE:
Progesterone is known as the “keep calm and carry on hormone” and plays a key role in balancing estrogen, regulating the menstrual cycle, supporting fertility, and promoting restful sleep.
- Low progesterone can result in irregular periods, PMS, anxiety, and trouble sleeping. I am yet to meet someone who has too much of this…
Actionable items to support optimal progesterone production:
Optimise ovulation:
- Your body makes progesterone only after ovulation, so aim to have regular cycles by eating enough, including healthy fats (like avocados and olive oil) + proteins (animal based tends to be most easily absorbed by the body)
- Track your cycle - and NO an app cannot tell you. This is important regardless of whether or not you are wanting to fall pregnant.
Optimise sleep:
- Poor sleep reduces progesterone levels. Aim for 7-9 hours of high-quality sleep by maintaining a consistent bedtime routine.
- Add a supplement like magnesium bisglycinate or herbs like passionflower/valerian root to support (check with medical provider)
Offset stress:
- Cortisol competes with progesterone production, so stress management is key. Incorporate calming practices like meditation, journaling, or gentle movement.
TESTOSTERONE:
Testosterone isn’t just for men—it’s vital for women’s muscle strength, libido, mood stability, and energy.
- Low levels can lead to fatigue, low sex drive, and difficulty building muscle,
- High levels (often seen with PCOS) can cause acne, hair thinning, and irregular cycles.
Actionable items to support balanced testosterone levels:
Stabilise blood sugar levels:
- Insulin resistance can increase testosterone levels. Focus on eating balanced meals with protein, healthy fats, and fibre to keep blood sugar steady - refer to part one of this series for more tips
Strength train:
- Lifting weights helps naturally support healthy testosterone levels and improve muscle tone - and it will NOT make you bulky.
Steer clear of endocrine disruptors:
- Reduce exposure to chemicals found in plastics and beauty products that interfere with hormone balance.
- Switch to natural or low-tox options where possible.
By focusing on these actionable steps, the 3 D’s for estrogen, 3 O’s for progesterone and/or 3 S’s for testosterone you’ll be further supporting your hormonal balance - you may also notice a lot of the tips link back to what’s needed to support your insulin and cortisol!
I hope this 3 part series has given you a deeper insight into your hormonal and metabolic health, and how it differs as a woman helping you feel energised, strong, and in control of your hormones.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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The Surprising Benefits Of Creatine For Women
BEYOND MUSCLE: THE SURPRISING BENEFITS OF CREATINE FOR WOMEN
6 / NOVEMBER / 2024
SHEREE'S HEALTH DIARIES
When most people hear the word "creatine," they think of athletes chugging pre-workout shakes and bodybuilders pumping iron. But it’s time we reframe creatine as more than just a gym supplement—especially for women. This powerhouse compound offers far-reaching benefits that extend beyond muscle strength, supporting everything from brain health to hormone balance. And it is one of my personal non-negotiable faves that I have on the daily!
Here’s why adding creatine to your wellness routine might just be one of the smartest moves you make.
WHAT IS CREATINE?
Creatine is a naturally occurring compound stored in our muscles and brain. It plays a key role in producing energy, especially for short bursts of high-intensity activity. While your body can make some creatine on its own, it’s mostly obtained from animal products like red meat and fish.
However, like many nutrients we need - our bodies can often do with a little extra top up which is why I LOVE PUSH Gummies and take them post-workout (and every day for my brain health). Supplementing with creatine ensures your body has enough of this energy-boosting molecule, but its impact extends far beyond physical performance.
THE RESEARCH BEHIND CREATINE
Creatine is actually one of the most researched supplements in the world. It has been studied for over 50 years and proven to be 100% effective for brain function and muscle development. Beyond these, it has been shown to have a variety of other benefits, including:
- Supports brain function
- Boosts energy production
- Improves bone density
- Reduces muscle wasting
- Provides neuroprotection
- Enhances memory and cognitive function
- Facilitates rehabilitation from injuries
- Improves hydration of cells
- Lowers myostatin levels
- Promotes anabolic hormones
- Helps to lower blood sugar
- Enhances overall performance
- Supports methylation
- Contributes to sperm, eye, digestive, and skin health
But let’s dive into why this supplement is extra supportive for females…
WHY CREATINE ISN'T JUST FOR MUSCLE BUILDING
- Cognitive Support & Brain Health
Creatine supplementation can enhance brain function and mental clarity by improving energy production in brain cells. This can help with:
- Memory: Especially useful during mentally demanding periods or as we age.
- Focus and concentration: Great for those experiencing brain fog, a common symptom of hormonal imbalances.
- Mood regulation: Creatine may help alleviate symptoms of depression by supporting neurotransmitter function.
Why it matters: If you feel scatterbrained or low on energy during certain phases of your menstrual cycle, creatine could offer the boost you need to stay sharp and motivated. I actually notice a difference on the days I may forget to take it in terms of cognitive function.
2. Hormonal Health & PMS Relief
Creatine can play a supportive role in managing PMS symptoms and hormonal imbalances. Since it helps the body produce energy more efficiently, it can offset the fatigue, brain fog, and mood swings often associated with premenstrual syndrome. Additionally, creatine’s ability to enhance neurotransmitter function may help stabilise mood fluctuations.
Why it matters: If you struggle with low energy or mood dips during your luteal phase (the two weeks before your period), creatine may help smooth the hormonal roller coaster.
3. Bone Health & Menopausal Support
For women entering perimenopause and menopause, the decline in estrogen can result in decreased bone density and a higher risk of osteoporosis. Research suggests that creatine supplementation, combined with resistance training, may improve bone strength and reduce the loss of lean muscle mass during ageing.
Why it matters: Adding creatine to your routine during midlife can protect your bones and muscles, helping you maintain strength and vitality well into the future.
4. Energy and Recovery
Creatine doesn’t just support energy during workouts—it also reduces post-exercise fatigue and speeds up recovery. This means you can stay more active and consistent with your routine without hitting a wall of exhaustion.
Why it matters: Whether you’re lifting weights or managing the daily grind, creatine helps keep your energy levels stable so you can stay on top of your game.
HOW TO ADD CREATINE TO YOUR ROUTINE
If you’re curious about trying creatine, here are a few things to keep in mind:
- Dosage: A typical dose is 3-5 grams per day. Most research supports daily use for long-term benefits.
- Timing: You can take creatine at any time of day, though many people include it in their post-workout routine.
- Type: Look for creatine monohydrate, the most well-researched and effective form. My favourite is the PUSH Gummies which you can find online here, they have even given me a special discount code SHWELLNESS for you! Their ingredients are super clean and 100000% SHWellness approved!
Pro tip: Creatine is tasteless and dissolves easily in water, coffee, or smoothies, making it easy to add to your routine without any fuss.
THE BOTTOM LINE
Creatine isn’t just for bodybuilders—it’s for any woman looking to support her brain, hormones, bones, and energy levels. Whether you’re managing PMS, navigating menopause, or just want to feel sharper and more energised, creatine offers a range of benefits that go far beyond muscle health.
By adding this supplement to your wellness toolkit, you’re giving your body extra support to thrive—inside and out.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Fix Low Energy And Slow Metabolism
IS THIS THE REAL REASON YOUR METABOLISM IS SLUGGISH… AND YOUR ENERGY LEVELS ARE LOW?
30 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
The real reason you're not seeing results - part two... If you missed part one, be sure to go back and give it a read (click here) as this builds on what we’ve already discussed!
One of the biggest frustrations I hear from women is how their male counterparts lose weight so much easier than they do. And whilst I wish I could say it wasn’t true, in many ways it is because women are created so differently to men
This is not a bad thing, it’s just an issue because for the longest time, women have been treated like small men in the health and fitness industry. When in reality 95% of all the studies done and published in the scientific literature are all based on men. Then we take it and run with it thinking this next trend is going to be the answer.
Repeat after me: WOMEN ARE NOT SMALL MEN (right @drstaceysims)
As females, your metabolism is governed by your hormones. The primary hormones women typically think are the problem are estrogen + progesterone. THESE ARE NOT THE ANSWER
Think of your hormones as a funnel, what happens at the top, affects the ones at the bottom. Therefore, we started with cortisol and insulin. However, it doesn’t stop there. The incidence of hypothyroidism and thyroid conditions like Hashimoto’s are consistently on the rise, which is why we need to take a closer look at what’s going on with the thyroid hormones.
You may know that your thyroid is the butterfly shaped endocrine gland in your neck/throat that has something to do with your energy. But are you aware of the impact it has on your metabolism and other hormones? Let’s dive in.
Think of your thyroid as the thermostat for your metabolism. It controls how efficiently your body burns energy.
The main thyroid hormones—T3 (triiodothyronine), T4 (thyroxine), and TSH (thyroid-stimulating hormone)—work together in this process.
BREAKING DOWN YOUR THYROID HORMONES
Let’s start with the most commonly known one, the one you’ve most likely had tested if you’ve done a blood panel recently.
TSH (Thyroid-Stimulating Hormone):
This is produced by the pituitary gland, TSH signals the thyroid to produce T3 and T4. High TSH levels often indicate that the body is trying to stimulate the thyroid to produce more hormones because they are low.
T4 (Thyroxine):
This is the primary hormone produced by the thyroid gland. T4 serves as a reservoir for energy, but it needs to be converted into T3 to be active.
Low levels of T4 can lead to a sluggish metabolism, weight gain, fatigue, and even depression.
T3 (Triiodothyronine):
T3 is the active form of thyroid hormone, responsible for regulating metabolism and energy levels. It impacts nearly every cell in the body.
Low T3 can lead to symptoms like low energy, weight gain, hair loss, and difficulty concentrating.
When thyroid function is compromised, a condition known as hypothyroidism, you may experience:
- Fatigue
- Weight gain
- Sensitivity to cold
- Dry skin and hair
- Constipation
- Brain fog
These symptoms arise because low thyroid hormone levels slow down metabolism, making it harder to lose weight and maintain energy.
WHAT CAN YOU DO TO BALANCE YOUR HORMONES?
Actionable items to support a balanced thyroid + optimal metabolism:
Nutrients:
- Ensure you're consuming adequate iodine (found in fish, dairy, and kelp salt), selenium (found in Brazil nuts and seafood), and zinc (found in oysters, meats and eggs). These nutrients are vital for the production and conversion of thyroid hormones.
Nurture your nervous system
- Chronic stress can impair thyroid function by increasing cortisol, which interferes with the conversion of T4 to T3.
- Incorporate nervous system supporting activities like yoga, meditation, or simple breathing exercises to keep your hormones balanced.
Nourish your gut:
- 20% of T4 is converted to T3 in the gut. A disrupted gut microbiome can interfere with this process.
- Add fermented foods like sauerkraut or kefir and a high-quality probiotic to support digestion and thyroid hormone conversion along with plenty of water to promote digestion and nutrient absorption, which are essential for thyroid function.
Focus on these 3 N’s: nutrients, nurturing your nervous system, and nourishing your gut health to support your thyroid and metabolism.
When your thyroid is functioning optimally, your metabolism will rev up, making weight loss and energy gain feel achievable and sustainable.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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No Fuss Probiotic Dressing Recipe
NO FUSS PROBIOTIC DRESSING RECIPE
23 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
Dressings have to be one of my biggest pet peeves when it comes to healthy eating. You can have the most splendidly nourishing meal in front of you that ends up being completely ruined by the sauce or dressing poured on it.
This isn’t just because of the sugar content in a lot of them, it’s actually the s33d oils like canola oil, vegetable oil, rapeseed oil, etc that are super inflammatory for our body, causing stress on our gut health and contributing to hormonal issues (from period pain to mood swings).
It may seem like such a small thing, but you think about it. If you have a sauce or dressing even with one meal each day, it accumulates overtime.
Remember the body keeps a score!
Which is why I loved this recipe from Clover Ferments (my go-to probiotic fermented drink), their drinks make for the most amazing gut reset too by the way - and they have given me a special discount code for you - ‘SHEREE10’ to take 10% off your order!
You can find out all the beautiful benefits of these gut healing drinks in a podcast episode we did with the owner here too.
Dressing recipe below - the best part is, you just have to shake it in a jar and it’s done!
INGREDIENTS + METHOD
- 4 tablespoons olive oil
- 2 tablespoons Clover
- Ferments Blend Kvass
- 1 tsp. dijon mustard
- 1 garlic clove, minced (optional)
- Salt and pepper
Optional: add 1 tsp. apple cider vinegar or lemon juice for a little extra zing
Method:
1. Place all ingredients in a jar and shake
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Womens Weight Loss And Hormone Health
FAT STORAGE, WEIGHT LOSS & HORMONES: what you need to know as a woman
16 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
STOP eating less and moving more hoping for weight loss. Weight loss is different for women. You need to reset your hormones to reset your metabolism
As females, your metabolism is governed by your hormones. The primary hormones women typically think are the problem are estrogen + progesterone. THESE ARE NOT THE ANSWER
Think of your hormones as a funnel, what happens at the top, affects the ones at the bottom. Therefore, we have to start with cortisol + insulin:
PHASE ONE: INSULIN
- Insulin is a hormone released when you eat (particularly carbs)
- It’s main job is to help move sugar from your blood into your cells to use for energy
- When you eat, blood sugar rises and insulin acts like a key, unlocking cells to let the sugar in
- If your body is sensitive to insulin, it uses it to control blood sugars effectively
- To support your metabolism you need increased insulin sensitivity to help balance your blood sugars + your hormones
Actionable items to support insulin sensitivity:
Movement
- going for a walk after a meal even for 10 minutes increases insulin sensitivity and the body’s ability to regulate glucose (blood sugars)
- lift some heavy sh*t - weight training is one of the best ways to re-sensitise insulin
Macros + meal timing
- no, not counting your macros or calories, but getting enough protein and not-skipping meals will keep your blood sugar levels stable
Metabolic support
- sometimes your body needs a little extra help, supplements like inositol can give your body extra assistance in regulating your blood sugars making it easier for insulin to do its job.
PHASE TWO: CORTISOL
- Cortisol is your body's main stress hormone. It’s released during times of stress (emotional, physical, or even lack of sleep).
- It’s always trying to help you + keep you safe
regulating energy, anti-inflammatory effects, enhances mental clarity, and balances your immune response
IN SHORT-TERM BURSTS
- But when cortisol levels remain high due to chronic stress, it can cause your body to store fat, particularly around the belly, and disrupt other hormones, including insulin.
- If your body is constantly in a stressed state, your metabolism slows, and it becomes harder to lose weight
THIS LEADS TO NERVOUS SYSTEM DYSREGULATION + POOR METABOLIC FLEXIBILITY
- Aka you are stuck in ‘fight or flight’ and your body doesn’t burn fat only glucose
- To get your body burning fat again, you need to regulate your nervous system so your body feels safe
Actionable items to support balanced cortisol:
Breathwork
- the easiest way to communicate to the body that it is safe and can move out of ‘fight or flight’ is through breaths
- take 5-6 deep belly breaths when you wake, are stuck in traffic, before meals to teach the body it is safe consistently
Bedtime routine
- cortisol thrives on having a regular rhythm - your circadian rhythm to be exact, get your 7-9 hours.
- keep your bedtime consistent, stay away from screens and do something that helps you wind down + feel calm before bed
Balanced exercise
- exercise is a form of stress on the body, HIIT workouts are the biggest stress and if our nervous system is already wired these can do more harm than good
- focus on lifting weights, going for walk and keep the HIIT to max 2 x per week in your follicular + ovulatory phase
Remember more isn’t always better... slowing down communicates safety and restriction isn’t the solution
Focus on these 3 M’s & B’s and your body will feel safe enough to burn fat and have happy hormones!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Skin-Glowing Smoothie Bowl Recipe
SKIN-GLOWING SMOOTHIE BOWL RECIPE
9 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
Serving: 1 large smoothie (or 2 small servings)
Prep Time: 5 minutes
INGREDIENTS
- 1 cup unsweetened almond milk or coconut water
- 1 scoop protein powder of choice (I’d recommend vanilla flavoured)
- ½ cup plain Greek yoghurt or ¼ cup plain coconut yoghurt (rich in probiotics)
- 1 cup spinach (high in vitamins A, C, and iron for skin health)
- 1 tbsp. chia seeds or flaxseeds (omega-3s and fibre for gut health)
- ¼ avocado (healthy fats for glowing skin)
- 1 kiwifruit (vitamin C to boost collagen production)
- ½ cucumber (hydrating and soothing for skin)
- ½ cup of berries berries (rich in antioxidants)
- ice cubes for extra thickness
Toppings (pick 2-3):
- 1 tbsp. hemp seeds/hearts
- ½ cup blueberries
- 1 tbsp. pumpkin seeds
- 1 tbsp. goji berries
- 1 tsp. cacao nibs
- 1 tbsp. coconut flakes
- 1 kiwi fruit cut into slices
- 1 tbsp. pomegranate seeds
- 1 tbsp. almond butter
These toppings not only add texture and flavour, but also provide essential nutrients that promote healthy, glowing skin!
METHOD
- Add all ingredients to a blender (except the toppings).
- Blend until smooth and creamy.
- Top with 2-3 toppings of your choice
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Natural Acne Solutions Foods To Remove For Clear Skin
NATURAL ACNE SOLUTIONS: FOODS TO REMOVE FOR CLEAR SKIN
2 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
Acne is one of the most common skin concerns in developed nations, and it can affect people of all ages. While there are several factors that influence the presence of acne - including hormones, stress, genetics, bacteria, microbiome health and inflammation — one of the most influential and often underrated ways to support and treat acne is through diet (which is often driving the inflammation).
There is a significant amount of research to support that what you eat affects your skin, and by reducing or removing these foods I have seen significant changes in my clients prevalence of acne as well as their confidence.
UNDERSTANDING ACNE AND ITS ROOT CAUSES
Before diving into diet, it's important to understand that acne is a complex condition. It can be influenced by hormones, stress, bacteria, your gut microbiome and even environmental factors, but inflammation is a key driver of acne development. Modern treatments like antibiotics and Accutane are often prescribed, but these can come with serious side effects, including antibiotic resistance and mental health concerns.
Luckily, there is growing research showing that a holistic approach — particularly focusing on what we eat — can be highly effective in managing and even preventing acne. So what are these foods and how do they affect your skin?
The Dairy and Acne Connection
Dairy, especially milk, has long been suspected to play a role in acne development. While dairy can be a good source of calcium and vitamin D, it also contains growth hormones and proteins that can trigger hormonal imbalances, leading to an increase in sebum production and inflammation, both of which are precursors to acne.
A 2021 study published in the International Journal of Dermatology concluded that dairy intake, particularly skim milk, is associated with an increased risk of acne, potentially due to the presence of whey proteins and growth factors . Additionally, the systemic inflammation caused by dairy can exacerbate skin conditions, making breakouts worse.
What to Do About It:
- Try eliminating or reducing dairy from your diet for a few weeks and see how your skin responds.
- Consider plant-based alternatives like almond or coconut milk that don't contain the same hormones and proteins that might trigger acne. Or focus on raw dairy products that are less likely to contain the nasties and is much easier to digest and absorb for the body.
Omega-6 Fatty Acids: The Inflammation Trigger (aka seed oils)
While omega-6 fatty acids are essential for the body, modern diets are disproportionately high in these fats, primarily due to processed foods and vegetable/seed oils. This imbalance creates a pro-inflammatory environment in the body, which can directly influence acne formation.
A systematic review published in Lipids in Health and Disease found that an excess of omega-6 fatty acids, relative to anti-inflammatory omega-3 fatty acids, can worsen inflammatory skin conditions like acne . When you consume too many omega-6-rich foods, such as corn oil, soybean oil, and fried foods, it amplifies inflammation in the body, making skin issues harder to manage.
What to Do About It:
- Reduce your intake of processed foods high in omega-6 oils.
- Increase your consumption of anti-inflammatory omega-3s, found in flaxseeds, chia seeds, and fatty fish like salmon, to balance the ratio of fats in your diet.
High-Glycemic Index Foods and Acne
Foods with a high glycemic index (GI) — such as white bread, sugary snacks, and soft drinks — cause rapid spikes in blood sugar. These spikes prompt a release of insulin, which in turn stimulates androgen hormones and increases sebum production, both contributing to clogged pores and acne formation.
Research has consistently shown that people who consume a low-glycemic diet experience fewer acne outbreaks. A 2007 study published in the American Journal of Clinical Nutrition found that participants on a low-GI diet saw significant improvements in acne over a 12-week period . By keeping your blood sugar levels stable, you can help control hormone levels and reduce inflammation.
What to Do About It:
- Opt for whole grains, vegetables, and fruits with low to moderate glycemic indexes, such as quinoa, sweet potatoes, and berries.
- Focus on high protein foods and good sources of omega 3 fats to pair with the low-GI carbs to stabilise blood sugars.
- Limit refined sugars and carbohydrates that can trigger insulin spikes.
Holistic Skin Solutions for Clearer Skin
To get the best results for your skin, focus on adopting a balanced, anti-inflammatory diet. By reducing your intake of dairy, inflammatory omega-6 fats, and high-glycemic foods, you can create an internal environment that supports clear, healthy skin. Combine these dietary changes with other holistic practices like stress management and proper skincare for a comprehensive approach to managing acne.
While everyone’s skin responds differently, taking charge of your diet is a powerful step toward achieving clearer, glowing skin without relying on harsh medications.
If you’re wanting to get to the root cause of your acne and want my step-by-step approach to clear glowing skin from within, check out my free masterclass here to give your skin the ultimate glow up!
REFERENCES
- Smith, L. M., et al. (2021). "Dairy intake and acne: A systematic review." International Journal of Dermatology.
- Stangl, G., et al. (2016). "Acne and Nutrition: A Systematic Review." ResearchGate.
- Smith, R. M., et al. (2018). "The role of omega-6 fatty acids in inflammation and acne." Lipids in Health and Disease.
- American Journal of Clinical Nutrition (2007). "Effect of low-glycemic diet on acne." PubMed Central.
- Bowe, W. P., et al. (2016). "Diet and acne revisited: dairy and high glycemic index foods." The Journal of Clinical and Aesthetic Dermatology.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Thai Beef Salad Recipe
THAI BEEF SALAD WITH MANGO AND MINT RECIPE
25 / SEPTEMBER / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 mins
Cook Time: 10 mins
Servings: 4
INGREDIENTS
- 500g sirloin steak, grilled to preference
- 1 mango, sliced
- 1 cucumber, julienned
- 1 cup cherry tomatoes, halved
- Handful of fresh mint leaves
For the Dressing:
- 3 tbsp gluten-free soy sauce
- 2 tbsp lime juice
- 1 tbsp fish sauce
- 1 tsp honey
METHOD
- Preheat your grill or a grill pan over medium-high heat.
- Season the sirloin steak with a pinch of salt and pepper on both sides.
- Grill the steak for about 4-5 minutes on each side for medium-rare, or adjust the time according to your preferred level of doneness. Once done, remove the steak from the grill and let it rest on a cutting board for about 5 minutes to allow the juices to redistribute.
- Peel and slice the mango into thin strips.
- Julienne the cucumber into thin matchsticks & halve the cherry tomatoes.
- Tear the fresh mint leaves into smaller pieces - this will release their aroma.
- After the steak has rested, slice it thinly against the grain. This ensures tender slices that are easy to chew.
- In a large salad bowl or on individual plates, layer the sliced mango, cucumber, cherry tomatoes, and mint leaves and arrange the sliced steak on top of the salad.
- In a small bowl, whisk together the gluten-free soy sauce, lime juice, fish sauce, and honey until the honey is fully dissolved and the dressing is well combined.
- Drizzle the dressing over the salad evenly, ensuring all the ingredients are lightly coated, then toss the salad gently to combine all the flavours.
- Enjoy!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
10 Reasons You Need To Try A Float Tank
10 REASONS YOU NEED TO BE FLOATING (like yesterday)
18 / SEPTEMBER / 2024
SHEREE'S HEALTH DIARIES
Floating has become increasingly popular in recent years, for all kinds of reasons (many of which are listed below). If you’re not sure what floating is… healthline defines it as “a sensory deprivation tank, also called an isolation tank or flotation tank, is used for restricted environmental stimulation therapy (REST). It is a dark, soundproof tank that is filled with a foot or less of salt water.”
That salt water is Epsom salts which allows you to float atop of it and contain high doses of magnesium which is part of what provides such amazing benefits.
I remember being a little nervous about getting into a pod, I’m not overly claustrophobic, but hey… still a bit strange. However, closing my eyes and shutting off from the world for an hour was incredible. I make sure I go at least once a month. My favourite local one is Infinity Float (who have also given me a discount to pass onto you for 20% OFF: ‘SHW20’.
10 REASONS YOU'LL LOVE FLOATING
- Reduced Stress + Anxiety: floating in a sensory-deprivation tank induces a state of deep relaxation, helping to alleviate stress + anxiety and promote a sense of calm for the nervous system (aka reduced cortisol)
- Pain Relief: the buoyancy of the saltwater can ease muscle and joint pain, making floating a therapeutic option for those with chronic pain conditions - loved this for my knee!
- Improved Sleep: regular floatation sessions have been linked to better sleep quality... Hello, you are floating in 550kg of magnesium, and I slept like a baby after mine
- Enhanced Mental Clarity: sensory deprivation allows the mind to quiet down, fostering mental clarity, improved focus, and heightened creativity.
- Muscle Recovery: floating is a tool for muscle recovery, as it can reduce lactic acid buildup and accelerate the healing of muscle tissue, and improves circulation
- Strengthened Immune System: the relaxation response triggered by floating may contribute to a strengthened immune system, helping the body defend against illnesses.
- Mind-Body Connection: floating provides an opportunity for introspection and a deeper connection between the mind and body, aiding in self-discovery and personal growth.
- Relaxation: floating provides a unique opportunity for mindful relaxation, allowing us to disconnect from external world which we very rarely give ourselves the opportunity to do.
- Elevated Mood: floating stimulates the release of endorphins, promoting a positive mood and potentially acting as a natural antidepressant.
- Enhanced Creativity: the sensory-deprivation environment can encourage creative thinking and problem-solving, making it a valuable tool for artists and professionals seeking innovative ideas.
I particularly noticed the creativity and left feeling super recharged and re-energised! I cannot wait to go back to @infinityfloat again!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!