Are You Estrogen Dominant?

If you were asked to name a “female hormone,” chances are that you would immediately choose “estrogen” as your answer. Indeed, estrogen plays a vital role in helping to initiate sexual development in women.

Progesterone, however, is an equally important sex hormone and is often referred to as being estrogen’s protective counterpart. Since hormones regulate physiology and behaviour, any hormonal balances result in a dramatic drop in life quality, accompanied by many life-affecting symptoms.

Common symptoms of estrogen excess include weight gain, breast tenderness, PMS, heavy periods, and acne.

To Reduce estrogen excess, Follow These 3 Steps:

1.     Eat Foods High in Phytoestrogens

The phytoestrogens contained in soy and legumes supply the body with a weaker form of estrogen. Consuming them helps to regulate and balance your total estrogen load.

2.     Reduce Your Alcohol Intake

Research studies have consistently linked regular alcohol consumption with increased estrogen levels and an increased risk of breast cancer. One recent study concluded that drinking fourteen alcoholic drinks per week increases your risk of breast cancer by 10% whereas consuming twenty-one drinks increases it by as much as 30%.

3.     Increase Your Magnesium Intake

Magnesium reduces both inflammation and muscular spasms, making it a vital mineral for estrogen detoxification. It plays a crucial role in alleviating period pain, a common symptom associated with an excess of estrogen. The best food sources of magnesium include leafy green vegetables, dark chocolate, nuts, and seeds, especially sunflower and pumpkin seeds. To ensure you are getting enough of this essential mineral, it is recommended that you also take a magnesium supplement. Aim for 300mg of magnesium per day.

About the author: Paul Hurley (BSc) is a Health Scientist with over 25 years experience within the health and wellness industry. He is the author of several books including "Sleep Sex Strength" and his latest book "The Resets Protocol".

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“In wine, there is truth”

So said Piny Elder, the legendary Roman author and naturalist.  What Piny didn’t mention was that also contained in wine, especially red wine, is a nutrient that is absolutely essential when it comes to helping you look your absolute best. 

In recent years, resveratrol has emerged as a powerful ingredient in the fight against aging, offering a wide range of benefits for skin health. Its antioxidant, anti-inflammatory, and collagen-boosting properties make it a valuable addition to any skincare routine, particularly for those looking to prevent and reduce the visible signs of aging.

One of resveratrol’s most well-known properties is its potent antioxidant activity. Antioxidants are essential in protecting the skin from oxidative stress caused by environmental factors like UV radiation, pollution, and toxins. These external aggressors generate free radicals, which damage skin cells, accelerate aging, and contribute to wrinkles, fine lines, and loss of elasticity. Resveratrol helps neutralize these free radicals, reducing oxidative damage and thereby preventing premature aging. By protecting skin cells from this ongoing stress, resveratrol promotes a more youthful and healthier complexion.

Whether taken orally as a supplement or applied topically in creams and serums, resveratrol offers a natural, science-backed approach to maintaining a youthful, vibrant complexion. Incorporating resveratrol into your daily skincare routine may help keep your skin healthier, more resilient, and glowing for years to come.

Needless to say, there is more in wine than just truth! While wine is best enjoyed in moderation, supplementing your diet with resveratrol is a very good idea when it comes to optimising your health.  Your skin will thank you for it! 

About the author: Paul Hurley (BSc) is a Health Scientist with over 25 years experience within the health and wellness industry. He is the author of several books including "Sleep Sex Strength" and his latest book "The Resets Protocol 

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Seasonal affective disorder (SAD) is a type of medical depression that occurs at a certain time of the year, normally in winter. Scientists believe that shorter days and less daylight initiate a chemical alteration in the brain, causing symptoms of depression.   

SAD is believed to be caused by shorter days, which provide insufficient amounts of sunlight. This has been linked to a chemical modification in the brain, which is associated with many symptoms of depression. If you live in a place with long winter nights, you are therefore at an increased danger of developing SAD.   

Scientists have also observed a direct correlation between SAD and the production of melatonin, a sleep-linked hormone. During the shorter and darker days of winter, the body manufactures more melatonin. Light and darkness also determine your biological clock, or circadian rhythm, which impacts hormones that regulate your appetite and metabolism. This is what causes those with SAD to gain weight.    

Symptoms are often similar to other types of depression and typically include the following:

1. A feeling of hopelessness 

2. Increased appetite with weight gain 

3. Increased sleep and daytime drowsiness 

4. Decreased energy and ability to concentrate 

5. Loss of interest in work and pleasure in activities previously enjoyed 

6. Sluggish movements 

7. Social withdrawal 

8. Irritability and anxiety 

9. Headaches 

10. Reduced ability to focus or concentrate 

11. Fatigue or low energy level 

12. Diminished sex drive   

Vitamin D promotes the production of serotonin. The amount of serotonin produced is in direct proportion to the amount of bright sunlight the body receives. Serotonin is widely believed to create sensations of happiness, wellbeing, and serenity in people. Since Vitamin D receptors are located pretty much everywhere in the human body, the ways in which it might help improve your mood are innumerable. For example, low testosterone can impair the mood of men and women and Vitamin D helps regulate testosterone levels. It therefore stands to reason that supplementing with Vitamin D should be a priority, especially if you typically suffer from depression during autumn and winter months. 

Given the fact that it can be very difficult to get sufficient exposure to the sunshine during the dark winter months, a combination of nutrition and supplements provide the ideal way by which you can meet your Vitamin D requirements. The best foods for Vitamin D are oily fish such as mackerel, salmon, or sardines. When selecting a supplement, pick one which contains Vitamin D3, which is by far the most active form of Vitamin D.  

About the author: Paul Hurley (BSc) is a Health Scientist with over 25 years experience within the health and wellness industry. He is the author of several books including "Sleep Sex Strength" and his latest book "The Resets Protocol 

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Besides multivitamins, energy drinks are the most popular dietary supplement among teens and young adults worldwide. Their huge popularity is understandable. After all, they are marketed as products that increase your energy, enhance your mental alertness, and improve your physical performance. Given that they also taste delicious, what is not to like?

While the biggest market is the 18-34 age category, almost one-third of teens between 12 and 17 years regularly drink energy drinks. In America alone, consumption of energy drinks has increased by a staggering 5,000% since the start of the century. With no signs of things slowing down, the market is currently estimated to be worth a whopping $56 billion.

Given the fact that they are sold as dietary supplements, you would imagine that energy drinks would be good for your health, right? Not so according to the results of a clinical trial that investigated their short-term effects on the heart.

Recently published in the Journal of the American Heart Association, the results indicate that energy drinks are responsible for causing the types of dangerous changes in heartbeat and blood pressure that often result in trips to the emergency room. The researchers recommend that anyone with high blood pressure or heart rhythm disorders avoid consuming energy drinks.

The study investigated long-held health problems linked to energy drinks, including abnormal heart rhythm, heart attack and sudden cardiac arrest. For example, energy drinks are believed to be responsible for more than 20,000 hospital visits in 2011 alone, causing at least 34 deaths.

To discover how the consumption of energy drinks causes such harm, the researchers monitored the heart activity in 34 healthy volunteers. On three separate occasions, each volunteer drank two popular brands of energy drinks. The aim here was to accurately calculate the effect of energy drinks on both blood pressure and changes in QT interval. This is the amount of time it takes the heart to recharge in between beats.

The energy drinks used for this study contained between 152-160 milligrams of caffeine per can. Their ingredients included glucuronolactone, taurine, and vitamins. A placebo drink was also

used. This consisted of a concoction of lime juice, carbonated water, and cherry flavouring.

The researchers tracked the heart rhythm and blood pressure of the participants for four hours after consuming the drinks. They discovered that compared to the placebo drink, the two energy

drinks caused a significant increase in blood pressure. There was also a corresponding increase in the participant’s average QT interval. After taking the energy drinks, it was 6-7 milliseconds higher compared to the aftereffects of the placebo drink.

The conclusion reached by the authors of the study was that energy drinks immediately impact both blood pressure and heart rhythm. Such changes, they believe, could be responsible for the increase in heart risks linked to the consumption of energy drinks.

A long QT interval can be an indication of a heart rhythm disorder, Affecting close to half of the adult population in America, high blood pressure significant increases the risk of heart disease. For these reasons, it is recommended by experts that you limit your intake of energy drinks, especially if you have already been diagnosed with heart conditions and high blood pressure.

About the author: Paul Hurley (BSc) is a Health Scientist with over 25 years experience within the health and wellness industry. He is the author of several books including "Sleep Sex Strength" and his latest book "The Resets Protocol".

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