hormone balance

Alison Tehan Nutrition / hormone balance

Is it perimenopause or insulin resistance? Why insulin resistance may be making your perimenopause worse

I've been seeing more and more women in the clinic who are dealing with insulin resistance, and a lot of them aren't even aware of it. Its usually the stubborn weight gain and skin tags that are obvious clues for me. If I suspect insulin resistance, I usually refer them for some blood tests to get a clearer picture. Insulin resistance happens when insulin levels are consistently high. The hormone insulin helps control the amount of sugar (glucose) in the blood. With insulin resistance, the body's cells don't respond normally to insulin. Glucose can't enter the cells as easily, so it builds up in the blood. This can eventually lead to type 2 diabetes. This reduced ability to respond to insulin affects metabolic flexibility, making it harder...

cold water therapy

Benefits of Cold and Hot Water Therapy

Are you experiencing inflammation in your body, high blood sugar or carrying excess weight ? While this is not about nutrition, this is definitely something you want to read and understand as it is another tool in your kit for supporting your health that is simple and free and could change your life. When we expose our bodies to the stress of cold or heat, It's called "hometic stress," but it's actually a good thing. This type of stress, which includes activities like taking cold showers or enjoying heat exposure, works wonders for our health. Science calls this process "hormesis," and it's like a secret superpower that helps us thrive. I'm sure you've noticed the recent craze around ice baths and cold plunges. I've delved into the...

Balancing blood sugar in Perimenopause

I haven’t changed what I eat or how I move but my weight keeps increasing, what is going on? This is such a common question I hear from many women in their 40s and 50s. The weight gain during perimenopause and menopause is one of the most frustrating and confusing elements of this phase in a womens life. Blood sugar balance is the key to avoiding weight gain at any age and is particularly important as we approach this significant phase of life.  The changes in hormones creates an environment in our body where managing blood glucose needs to be done more carefully and thoughtfully. Balancing our blood sugar across the entire day is a game changer for feeling more energised with no energy slumps, less snacking and less...

perimenopause diet

The best foods to eat during perimenopause

Perimenopause is also known as second puberty – it is a time of major transition and hormone recalibration. Some days you may not recognise yourself and feel like you have no control of your body or mood regardless of what you do and it can feel like you are riding a rollercoaster. During perimenopause, the declining levels of progesterone and up and downs of oestrogen can cause a range of symptoms. As our sex hormone production lessens and we may experience physiological changes including weight gain, bloating and indigestion as blood sugar imbalances and digestive issues become common. This is why our diet can make such a difference during this time and why dietary habits may need adjustment to make the transition easier. This time is also referred...

anti-inflammatory food

Foods that fight inflammation

The more we learn about the role that inflammation plays in overall health, the more we see that some of the best way we can reduce chronic inflammation are simple things we do every day such as food we eat. Inflammation is an essential process for protecting our body. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading bug, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation protect our health but when inflammation becomes chronic, it can cause long term health issues. Symptoms of chronic inflammation can vary, and present differently in everyone but in general, they can include weight gain, achy joints, puffiness, muscle soreness, anxiety and low mood, bloating and brain...

cholesterol foods

What is causing my high cholesterol?

Cholesterol is a topic that causes so much confusion when it comes to our health. Cholesterol is necessary in our body as it helps to build our sex hormones – estrogen, testosterone and progesterone, vitamin D and is essential for our cell membrane health and bile production. When our levels of cholesterol are tested the standard blood tests will usually include Total Cholesterol HDL LDL Triglycerides LDL cholesterol is sometimes called “bad” cholesterol because too much of it can cause fatty deposits to build up inside the walls of our arteries, restricting blood flow to the heart and brain. HDL cholesterol helps to remove the LDL cholesterol from your bloodstream which is why it’s often referred to as “good” cholesterol. Triglycerides are a type of fat in the blood, used...


Are your hormones sabotaging your weight loss?

Have you tried everything and are still struggling to get rid of that extra weight around your middle? While calories and diet quality are important factors when it comes to managing weight it may be your hormones at play. How do hormones affect your weight? Hormones support many important functions within the body, including your ability to maintain muscle, sleep, lose body fat, and experience stress and hunger. When a hormonal imbalance occurs, it becomes significantly harder to lose weight. The main hormones that affect your weight are Cortisol: your body makes cortisol in response to stress, but most of us are in a state of fight or flight too much of the time, and our cortisol is high as a result. High cortisol levels over time deplete happy...


Vanilla protein balls

Vanilla Protein Balls 1 cup almond meal 1/4 cup rolled oats 1/3 cup peanut butter 2 tbsp chia seeds 1 tbsp hemp seeds 1/3 cup vanilla protein powder 1/4 cup cocoa nibs 1 tsp cinnamon 1/3 cup water Place all ingredients except water into a blender and mix well until combined. Slowly add water to the mixture combines and isn't sticky. Roll mixture into balls and refrigerate...

magnesium food sources

5 Ways Magnesium can help to balance your hormones

Magnesium is my favourite and a superstar mineral & involved in over 300 enzyme responses in our body. Many of these responses impact our natural hormone balance. If you have seen me in clinic you know I love magnesium, especially for women in their 40s. During this significant time of hormonal change our bodies can really benefit from a regular dose of magnesium to support the hormonal changes and create more balance. Stress, alcohol and gut issues are the main culprits that cause magenisum depletion. But also our soils are quite depleted which makes it much harder to obtain enough from plant foods. Rich food sources of magnesium include dark chocolate dark green leafy veg such as spinach Pepitas, flaxseed, almonds, cashews & bananas If you feel like your hormones are all over...


Should I try Fasting

Fasting is one of the most ancient and a widespread healing traditions and has lately become popular and mainstream. There are so many benefits to fasting mainly focusing around weight loss. Other benefits that have come out of more recent research include improved insulin resistance, blood pressure, gut health, reduced inflammation and also allowing for cell recovery and tissue rejuvenation. The idea of fasting is to allow the insulin levels to go down far enough and for long enough that we start to burn our fat stores. After a week or so of trialing a fast you may start to notice a difference. Research shows that insulin sensitivity improves. That is, your cells are more sensitive to insulin immediately which means you should find your sugar levels...