Benefits Of The Sauna For Hormone + Metabolic Health

BENEFITS OF THE SAUNA FOR HORMONE + METABOLIC HEALTH

15 / MAY / 2024
SHEREE'S HEALTH DIARIES

The sauna obsession is real and for good reason... Studies show regular sauna sessions decrease any risk of death by 40% (now whilst that isn’t hormone health or metabolic specific, I think I speak for all of us when I say that is INSANE).

To get all the benefits of sauna for longevity as well as hormone + metabolic health, studies suggest ~60 minutes per week (around 3 - 4 x 20 minute sessions).

HERE'S WHY I USE IT ALMOST DAILY

1. Stress Reduction: sauna sessions can help reduce stress by promoting relaxation and reducing cortisol levels. Lower cortisol levels contribute to a more balanced hormonal profile as well as support stress resilience - aka your body’s ability to tolerate stress easier

2. Improved Insulin Sensitivity: regular sauna use has been linked to improved insulin sensitivity. This is crucial for metabolic health, as enhanced insulin sensitivity allows cells to better respond to insulin, regulating blood sugar levels more effectively.

3. Increased Growth Hormone: sauna sessions may stimulate the release of growth hormone. Growth hormone plays a role in metabolism, muscle development, and overall vitality.

4. Detoxification: saunas induce sweating, which helps eliminate toxins from the body. Detoxification can support overall health and may indirectly impact hormone balance - say goodbye to estrogen dominance and hello to a happy liver.

5. Enhanced Circulation: Heat exposure in saunas promotes blood circulation. Improved blood flow can aid in the delivery of nutrients and oxygen to cells, supporting metabolic processes. Plus the sweating is a form of cardiovascular exercise which revs up the metabolism too.

6. Thyroid Function: some studies suggest that sauna use might have a positive impact on thyroid function, contributing to the regulation of metabolism. It does so by raising our core body temperature so our thyroid doesn’t have to work as hard to manage our metabolism and warmth.

7. Weight Management: sauna use can contribute to calorie burning and may have a positive influence on weight management. However, it's essential to complement sauna use with a healthy diet and regular exercise.

I also love the mental health benefits and improved immune function it gives me. I aim for around 60 minutes total a week to get all the benefits + support longevity.

Usually broken up into 3-4 x 20 minute sessions followed by a cold shower

Have you tried saunas yet? Let me know what you think below

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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Top 5 Supplements Every Woman Should Be Taking For Hormone Health

TOP 5 SUPPLEMENTS EVERY WOMAN SHOULD BE TAKING FOR HORMONE HEALTH

1 / MAY / 2024
SHEREE'S HEALTH DIARIES

One of the biggest questions I get when it comes to hormone health is ‘what supplements should I be taking?’

Now whilst 5 might sound like a lot, there are amazing companies out there that will do a great combo of these in the right dosages to actually help you see a shift.

But please note, I am extra picky with supplement companies that I recommend, as not all supplements are created equally - in terms of dosage but also the type/form of micronutrient that you are getting.

All my clients know how much I stress this, because the wrong type/dosage or even brand can actually make matters worse.

You are probably also wondering, do I even need to supplement?

Well, in reality, whilst I am a FOOD FIRST in my nutrition approach, a lot of these nutrients are no in our soils anymore which means they aren’t in our food, or we are doing things in modern society that deplete these nutrients so much that we are unable to reach the levels needed without supplementation.

BREAKDOWN OF TOP 5 SUPPLEMENTS

Please note this is not replacing medical advice, and you should always check with a qualified practitioner before taking anything (especially if you are on medications)

1. B Vitamins
These are essential for stress, energy, metabolic function, immune system optimisation and ovulation (especially B6, folate and B12).

Beef liver capsules or the food itself is a great option or a high quality B complex like Thorne, BePure or Pure Encapsulations.

2. Magnesium
The more stressed we are the more magnesium we use. Responsible for over 300 different functions in the body, magnesium is essential and helps reduce period pains, headaches and PMS. It can also support blood sugar regulation.

My favourite form is magnesium glycinate, starting dose around 300 mg - however there are different magnesium for different functions. I love Thorne, BePure, or Metagenics CalmX.

Food sources include leafy greens, cacao/chocolate, nuts and seeds.

3. Zinc
One of the biggest deficiencies in our soil is zinc. Zinc is important for ovulation, skin, hair, nails, immunity (to name a few), and 98% of my clients come to me in a deficient state.

Unfortunately the RDI is 15mg and often all you will get over the counter so won’t top your levels up. It is also depleted if you are on the pill. I normally have my clients on a higher therapeutic dosage.

Oysters, red meat and eggs are great sources. Brands I love include BePure, Thorne, and Eve Wellness - Period Pal/All Things Glow.

4. Omega 3's
Yes, even if you are eating fish regularly, this is normally still deficient. Important for brain function, reducing inflammation and therefore supports hormonal acne as well as period cramps.

The scary thing with this is a lot of companies have a higher mercury level than is actually healthy for us to be consuming daily, so I opt for very high grade tested supplements including Nordic Naturals, Designs for Health and BePure.

Food sources include: fatty fish (salmon, tuna, mackerel), chia seeds, walnuts and flaxseed oil

5. Vitamin C
Normally only known for its immune system support, vitamin C is a powerhouse when it comes to cortisol control. Which really supports our hormonal balance.

Be mindful that too much can lead to loose stools and if you have hemochromatosis this is a no-no for you. It is also really hard to get through our food supply, as once the food is picked (e.g. an orange) within 4 days it loses 80% of its vitamin C content

My favourite brands include Metagenics CalmX, BePure, and Designs for Health Liposomal Vitamin C.

MY FINAL THOUGHTS

These are my top 5 supplements that create an amazing baseline for optimal health, however you may need to add some that are more specific to your goals. If you aren’t sure where to start or want a supplement review for tailored advice click here.

Inside the CWC you get access to all my favourite brands and supplement recommendations, as well as discounts off practitioner only supplements to support your health further. Click here to join us!

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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8 Things You Need To Know About Progesterone

8 THINGS YOU NEED TO KNOW ABOUT PROGESTERONE

6 / DECEMBER / 2023
SHEREE'S HEALTH DIARIES

The most common hormone imbalance I see… is a progesterone deficiency!

Let's talk about progesterone – estrogen's lesser-known cousin, who just doesn't get much of the spotlight 👇🏻

So many women have come to me with progesterone-related symptoms (often confusing them for high estrogen levels). It's a story I hear time and again. And I absolutely HATE that doctors hand out hormones to "fix" progesterone problems. I mean, can a synthetic solution really provide genuine balance?

I hate to be the one to break it to you, but hell no! 🙅🏼‍♀️

What stings even more is that most of my clients come to me BECAUSE they were put on a course of synthetic hormones, like birth control or HRT, and it backfired completely, leading to more problems, more pain, and more frustration 😫 What your doctor won't tell you is that progesterone imbalances can be managed naturally AND effortlessly!

8 THINGS YOU NEED TO KNOW ABOUT PROGESTERONE

1. Helps us use body fat for fuel
It supports your body’s natural ability to convert stored fat to energy, firing up your metabolism and helping your body maintain a healthy weight.

2. Natural mood booster and anti-depressant
It has mood-stabilising effects, acts as a natural anti-depressant, and reduces feelings of irritability and anxiety, especially before and during your period!

3. Restores and improves libido
It is a key hormone for arousal, and therefore it can contribute to improved sexual desire when your hormone levels are well-balanced.

4. Supports optimal metabolic (thyroid) function
It supports thyroid health and function, as well as your metabolism and energy levels, by increasing thyroid hormone production and facilitating the usage of body fat as energy.

5. Reduces puffiness and that ‘fluffy’ feeling
It has diuretic properties that aid in reducing fluid retention, helping your body flus out toxins and excess water. FYI, this means less swelling, puffiness, and bloating!

6. Helps reduce painful periods & improve fertility
It helps stabilise the uterine lining after ovulation, boosting fertility by creating the right environment for implantation. Plus, improved hormonal balance leads to more regular and less painful periods.

7. Eases breast tenderness
It helps stabilise any swelling and breast sensitivity that might occur, which alleviates breast tenderness and discomfort.

8. Promotes new bone growth
Its interaction with other hormones helps to improve bone health and encourages the development of new bone tissue which supports skeletal strength

CAUSES OF PROGESTERONE PROBLEMS + WHAT YOU NEED TO DO:

Often times, the most common culprits of progesterone problems are:

✦ Chronic stress
✦ Poor sleep patterns
✦ Nutrient deficiencies
✦ Way too much exercise
✦ Insulin resistance
✦ Estrogen dominance
✦ Thyroid dysfunction
✦ Inflammation
✦ Adrenal issues

Ultimately, you're either not ovulating or the quality of ovulation is poor.

What you need to do:

✨ Cultivate a healthy lifestyle that works for you AND is sustainable (I can help you with this!)
🥗 Focus on a nutrient-rich, well balanced diet filled with whole-foods (without restricting the foods you love, of course)
🧠 Manage stress levels through relaxation techniques like breathwork, meditation, and gentle exercise
💤 Fix your sleep! Seriously.
💫 Support progesterone levels through eating enough, especially during your luteal phase

Are you ready to regain balance with your hormones? Book a call here and let’s chat. 💖

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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15 Immune Boosting Foods To Keep You Healthy This Winter

15 IMMUNE BOOSTING FOODS TO KEEP YOU HEALTHY THIS WINTER

19 / JULY / 2023
SHEREE'S HEALTH DIARIES

Your immune system is your body's defense mechanism against pathogens, viruses, and other harmful invaders.

Keeping it strong and resilient is crucial for maintaining optimal health and well-being. One effective way to support your immune system is by incorporating immune-boosting foods into your daily diet.

These foods are rich in essential nutrients, antioxidants, and bioactive compounds that can strengthen your immune response and help protect against illnesses.

Below are a variety of immune-boosting foods that can provide a natural and delicious way to fortify your immune system. Whether you're looking to ward off seasonal colds, enhance your overall immune health, or simply give your body a nutrient-packed boost, these foods will nourish and empower your body's defense system.

LIST OF IMMUNE BOOSTING FOODS

  1. Citrus fruits (e.g., oranges, grapefruits, lemons): rich in vitamin C, which enhances immune cell function and supports the production of antibodies.
  2. Berries (e.g., strawberries, blueberries, raspberries): packed with antioxidants like vitamin C and flavonoids, which help protect immune cells from oxidative damage.
  3. Leafy greens (e.g., spinach, kale, Swiss chard): abundant in vitamins A, C, and E, as well as antioxidants and fibre, all of which support immune function.
  4. Capsicums: high in vitamin C and antioxidants, making them excellent for immune support and reducing inflammation.
  5. Garlic: contains allicin, a compound that has antimicrobial and immune-enhancing properties, helping to strengthen the immune response.
  6. Ginger: possesses anti-inflammatory and antioxidant properties, which can support the immune system and help reduce inflammation.
  7. Turmeric: contains curcumin, a potent antioxidant and anti-inflammatory compound that may help enhance immune function.
  8. Kiwifruit: packed with vitamin C, vitamin E, and antioxidants, making it a great addition to support immune function and protect against oxidative stress.
  9. Almonds: Almonds are a source of vitamin E, an antioxidant that helps protect immune cells from oxidative damage.
  10. Sunflower seeds: Sunflower seeds are rich in vitamin E, selenium, and zinc, all of which play important roles in supporting immune function.
  11. Green tea: Green tea contains flavonoids, antioxidants, and catechins that can boost immune function and reduce inflammation.
  12. Salmon: Salmon is a great source of omega-3 fatty acids, which have anti-inflammatory properties and support immune cell function.
  13. Mushrooms (e.g., shiitake, maitake, reishi): Certain mushrooms have immune-enhancing properties and contain beta-glucans that can stimulate immune responses.
  14. Probiotic-rich foods (e.g., sauerkraut, kefir, kimchi, yoghurt, miso): Probiotics help maintain a healthy gut microbiome, which supports immune function and reduces inflammation.
  15. Bone broth/chicken soup: contains various nutrients, including vitamins A and C, zinc, and protein, which can support immune health and ease symptoms of illness.

WHAT FOODS WILL YOU TRY?

Share with me in the comments below which of the above foods you’ll be adding more of into your diet to support your immune system during the winter season.

Yours in Health & Happiness,
Sheree xo

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 SCIENCE BEHIND GUT HEALING & HORMONES 12 / JULY / 2023 SHEREE’S HEALTH DIARIES Did you know that the …

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The Science Behind Gut Healing And Hormones

THE SCIENCE BEHIND GUT HEALING & HORMONES

12 / JULY / 2023
SHEREE'S HEALTH DIARIES

Did you know that the health of your gut plays a crucial role in maintaining hormonal balance and boosting your energy levels? Let's dive into the fascinating science behind this powerful connection.

THE 5 CONNECTIONS EXPLAINED

1️⃣ Gut Microbiota: The trillions of bacteria residing in your gut, known as the microbiota, have a profound impact on hormone production and metabolism. A balanced and diverse gut microbiota is essential for optimal hormonal function.

2️⃣ Inflammation and Hormones: Poor gut health can lead to chronic inflammation, which disrupts hormone production and signalling. By healing the gut and reducing inflammation, you can restore hormonal balance and reclaim your energy.

3️⃣ Nutrient Absorption: A healthy gut allows for proper absorption of essential nutrients, including those needed for hormone synthesis and regulation. Nourishing your gut with nutrient-dense foods ensures your hormones have the building blocks they need.

4️⃣ The Gut-Brain Axis: The gut and brain communicate through a bidirectional pathway called the gut-brain axis. A balanced gut positively influences brain health, mood, and stress response, all of which impact hormonal balance and energy levels.

5️⃣ Gut-Immune System Connection: The gut houses a significant portion of your immune system. A strong immune system supports overall health, including proper hormonal function and sustained energy throughout the day.

FINAL THOUGHTS

Understanding the intricate relationship between gut health, hormones, and energy empowers you to take proactive steps towards healing your gut and revitalising your well-being.

Remember, nurturing your gut is a powerful investment in your hormonal harmony and limitless energy! 🌱💫

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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5 Hormones Affecting Your Ability To Lose Weight

5 HORMONES AFFECTING YOUR ABILITY TO LOSE WEIGHT

7 / JUNE / 2023
SHEREE'S HEALTH DIARIES

Hormone health plays a crucial role in achieving and maintaining a healthy weight.

When it comes to weight loss, we often aren’t looking deep enough, we blame it on the food we are eating and the lack of movement and simply think more is more. 

Well that’s not the case, there are so many factors that impact your ability to lose weight, and hormones are one of them. Here’s how…

HORMONES THAT AFFECT YOUR ABILITY TO LOSE WEIGHT

1. Insulin:

Insulin is a hormone responsible for regulating blood sugar levels. When insulin levels are imbalanced, such as in insulin resistance, weight gain becomes more likely. Balancing insulin through dietary changes and lifestyle modifications can support weight loss efforts.

2. Leptin:

Leptin, known as the satiety hormone, signals to your brain when you're full. However, hormonal imbalances can lead to leptin resistance, causing a disruption in appetite regulation and potentially leading to overeating. Restoring leptin sensitivity through proper nutrition and lifestyle choices can aid in weight management.

3. Cortisol:

Cortisol, the stress hormone, plays a role in metabolism and fat storage. Chronic stress can lead to elevated cortisol levels, promoting weight gain, particularly around the abdominal area. Managing stress through relaxation techniques, exercise, and self-care practices can help balance cortisol and support weight loss.

4. Thyroid Hormones:

Thyroid hormones, such as T3 and T4, regulate metabolism. When thyroid function is impaired, it can result in a slower metabolism and difficulty losing weight. Addressing underlying thyroid issues through proper medical guidance can support weight loss efforts.

5. Estrogen and Progesterone:

Hormonal imbalances, particularly in estrogen and progesterone, can impact weight regulation, water retention, and fat distribution. Restoring hormonal balance through lifestyle modifications, targeted nutrition, and, if necessary, hormonal therapies can aid in achieving weight loss goals.

HOW TO UNF*CK YOUR HORMONES

Comment 'HORMONES' below for access to my free masterclass on how to eat to balance 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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5 Easy Ways To Start Balancing Your Hormones Now

5 SIMPLE STEPS TO START BALANCING YOUR HORMONES TODAY

24 / MAY / 2023
SHEREE'S HEALTH DIARIES

Here are five powerful ways to start balancing your hormones and restore balance within your body.

START BALANCING YOUR HORMONES WITH THESE STEPS

1️⃣ Nourish with leafy greens: incorporating more leafy greens into your diet can have a profound impact on hormone balance.

These nutrient-packed greens, such as spinach, kale, and Swiss chard, are rich in vitamins, minerals, and antioxidants that support hormonal health.

2️⃣ Embrace daily sunshine: getting regular sunlight exposure is crucial for hormonal balance.

Spend at least 15 minutes outdoors each day to soak up the natural vitamin D from the sun.

This not only helps regulate hormones but also boosts mood and overall well-being.

3️⃣ Connect with nature: nature has a way of bringing harmony to our bodies and minds.

Make it a priority to spend time in nature, whether it's a walk in the park, hiking, or simply sitting under a tree.

The serene environment can help reduce stress and promote hormonal equilibrium.

4️⃣ Deep belly breaths: taking deep belly breaths throughout the day can activate the relaxation response and help regulate your hormones.

Practice deep breathing exercises by inhaling slowly through your nose, allowing your belly to rise, and exhaling fully through your mouth.

5️⃣ Cultivate mindfulness: carve out time each day for a mindful activity that brings you joy and tranquillity.

It could be meditation, yoga, journaling, or simply savouring a cup of herbal tea.

Mindfulness helps reduce stress, promotes emotional well-being, and supports hormonal balance.

FINAL THOUGHTS

Remember, these steps are not only beneficial for your hormones but also for your overall well-being.

Start incorporating these practices today and experience the transformative power of balanced hormones in your life! 🌸💫

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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Why You Should Avoid Horror Flicks For Your Hormone Health

WHY I AVOID HORROR FLICKS FOR MY HORMONE HEALTH

22 / MARCH / 2023
SHEREE'S HEALTH DIARIES

Why I avoid horror flicks (for my health) …. And not just because I’m a scaredy-cat.

Even though I might actually hate scary movies because they are well... SCARY haha, there's another reason I avoid them, and that is to do with taking care of my nervous system.

HOW HORROR FLICKS EFFECT YOUR HORMONES

Scary movies or tv shows send your body into fight or flight response - activating your sympathetic nervous system and increasing the cortisol circulating around your body due to the sensory overload you're experiencing

This then wreaks havoc on your hormones because unfortunately your body isn't aware you're watching the scary movie for 'fun' and genuinely thinks your life is in danger. So it does all it can to protect you

Scary movies aren't the only thing that puts us into sensory overload, we are bombarded with these things on a daily basis including:
- loud noises like phones ringing, and honking cars
- rapid visual effects in movies + games, flickering of screens
- radio + EMF waves
- fluorescent lighting
- extreme work hours + workload
… and of course the violence in things like scary movies

You may be prone to experiencing sensory overload if you are consistently doing any of the following:
- listening to music at a high volume whilst training
- watch or play fast-moving or violent movies/video games often or before bed
- stare at a computer screen for a large portion of your day
- always have music on in the background
- constantly exposed to fluorescent lighting throughout the day

This not only affects our hormones, but our neurotransmitters, particularly one called GABA which is what helps keep us calm and our anxiety at bay

WHAT CAN YOU DO?

If this is resonating, then here's what you can do...

1. See what of the sensory overload you can reduce/remove
2. Create time and space for silence and stillness throughout your day
3. Consider adding in some GABA supporting compounds such as lemon extract, passionflower extract or CBD oil

Where will you start with boosting your immune system? Let me know in the comments below.

Yours in Health & Happiness,
Sheree xo

References:
Boundless - Ben Greenfield

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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