Articles
How to handle anxiety
Imagine you are a cavewoman (or caveman) and you are scanning the land, hunting your next meal. Suddenly you hear a rustle and it’s a lion! Now you’re running away, heart racing, sweaty palms, and your breathing speeds up-because your body feels you are in trouble and it’s using all its might to protect you. You’re not thinking about dinner anymore—you’re focused on survival. That exact response is anxiety, in its most ancient, primal form. It’s your body’s built-in “Panic! This is your alarm” system, and it’s designed to protect you from danger. Even today, thousands of years later, our nervous system is still wired the same way. The only difference really is that these days the lion has been replaced with a million Whatsapps, money stress, traffic, social pressure, kids schedules, and just life in general. This rush of fear or unease comes from a small part of your brain called the amygdala. It constantly scans your environment for threats, whether it’s real or imagined. When it detects danger, stress hormones like adrenaline and cortisol get released. These chemicals help you fight, flee or freeze, whatever it takes to survive the threat. The problem? In modern life, we don’t burn off that energy by running from predators. So we end up feeling the effects of anxiety which are tight chest, racing thoughts, digestive issues as examples without the resolution that physical danger used to bring. Stress is your response to external pressures like a work deadline or morning jam. It usually passes once the situation resolves. Anxiety however, is more persistent. It can feel like fear without a clear cause or it may linger long after the stressor is gone. A little anxiety is normal. It can even help sharpen your focus and keep you alert. But when it becomes overwhelming, chronic, debilitating, or interferes with daily life, it may be part of an anxiety disorder. Anxiety can look like this: Racing thoughts or spiralling worry Sleep issues Stomach upsets or digestive problems Muscle tension or headaches Feeling easily overwhelmed, irritable and/or disconnected So what can you do? There is some good news- just like you can train your muscles, you can train your nervous system. Here are a few little ways to help your body feel safe again: Breathe like a cavewoman at rest. Long, slow exhales activate your parasympathetic nervous system (your calm state). Try- in for 4 seconds, out for 6 seconds. Repeat for a few minutes when you feel anxious. Move your body. Your body was built to move! Movement is one of the best ways to burn off excess stress hormones. Walk, stretch, swim, dance or do any strength training to help your body get rid of any toxic stress. Eat to support your brain. Stable blood sugar = stable mood. Include healthy fats (yes, fats), fibre and protein in your meals. Nutrients like magnesium, B vitamins and omega-3s are especially calming for the nervous system. More on this below. Rest like you mean it. Your brain needs downtime. Good sleep, less screen time and real relaxation (not just scrolling) help regulate anxious thoughts Talk about it. You’re not alone. Therapy, journaling or chatting with someone you trust can shift anxiety from a chaotic swirl into something you can understand and manage. Often anxious thoughts feel like a messy, knotted ball of wool and talking them through to gently untangle the threads, turns these knots into a neat, soft ball of yarn you can actually work with. At Sally-Ann Creed we want you to know anxiety isn’t a flaw. It’s a feature of your beautifully protective, slightly overreactive brain. The same system that helped your ancestors outrun lions now needs your help adjusting to traffic, emails and deadlines. “Anxiety is not a disease-it’s a signal. Your body is trying to tell you something important: that you need safety, rest, or a change.” Dr. Nicole LePera, holistic psychologist Magnesium Why do you see “magnesium” everywhere you go or every time you open up social media? Is it the incredible nutrient that it’s played out to be? Absolutely!! It’s involved in over 300 enzymatic reactions It regulates cardiac rhythm Muscle movements, nerve function, DNA repair and so much more A few quick facts: Magnesium is stored in our bones (50-60%), muscles (30%) and in our brain and other tissues (10-20%). The recommended daily intake for females over 19 is 240-360 mg and for males is 240-420 mg. Pumpkin seeds, chia seeds, dark choc, spinach and beans and oats are all really nice sources of magnesium. But the focus of this article is on magnesium’s role in anxiety and stress, in particular how magnesium helps your body respond to and recover from stress. When you’re stressed (whether physically, mentally or emotionally) your body burns through magnesium more rapidly. Low magnesium levels can increase the production of stress hormones like cortisol, which in turn can worsen feelings of anxiety, fatigue and irritability. In fact, one fascinating study found that 45% of stressed individuals had a magnesium deficiency at baseline. Even more interesting? Magnesium deficiency symptoms and stress symptoms often look exactly the same. Anxiety, fatigue, low mood, irritability, tight muscles, poor sleep, all can stem from either stress or low magnesium or both. Low magnesium → more sensitive to stress → stress uses up even more magnesium → repeat. The sciency bit: Magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis of your body’s central stress response system. In other words, it helps you shift from fight-or-flight back into rest-and-repair. When your brain senses danger (even if it’s just traffic), your hypothalamus releases Corticotropin-releasing hormone (CRH) to tell your pituitary to make adrenocorticotropic hormone (ACTH) which tells your adrenal glands to release cortisol, your main stress hormone. Here’s where magnesium is really great: Magnesium calms the part of your brain that sounds the stress alarm, so your body doesn’t jump to full alert so quickly (Magnesium moderates NMDA receptors in the hypothalamus, so less CRH is released at the start of the cascade.) It helps your brain pass on the stress message in a more balanced way (In the pituitary, magnesium keeps cells from overreacting to CRH, preventing an oversized ACTH surge) Magnesium helps your adrenal glands release cortisol in a more measured way, avoiding a flood of stress hormones (t influences adrenal enzymes so cortisol release is more measured, not a full‑blown flood) It supports the feedback loop that tells your body, “Okay, danger’s passed you can relax now.” (By supporting glucocorticoid receptors, magnesium helps cortisol feedback work smoothly so your system shuts down the stress response faster.) Magnesium also supports your brain’s natural calming system (GABA), helping you feel more steady and less reactive. Magnesium helps your stress system respond appropriately (not excessively) and switch off sooner. That means fewer meltdowns, better sleep and more resilience in everyday chaos.
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What exactly is ADHD?
Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects both children and adults. It is characterised by a persistent pattern of inattention, hyperactivity and/or impulsivity that interferes with daily life. ADHD is not a behavioural problem or a parenting issue, it’s a brain-based condition with biological differences in brain function, size and activity. The understanding and naming of ADHD have evolved over time. Here’s a quick look at how our definition of ADHD has changed: And this is very important—although ADHD is still labelled a “disorder” in medical circles, at Sally-Ann Creed we prefer to think of it as a different brain wiring, not something broken, but something unique. Science backs this up, brain scans show clear differences in structure, size and function in those of us with ADHD compared to neurotypical brains. But ultimately, remember these aren’t flaws- they’re variations. Like a different operating system. The science? Frontal Lobe This area is responsible for decision-making, planning, emotional regulation and impulse control. In ADHD, these functions may be less consistent or harder to access, which can affect organisation and self-management. Prefrontal Cortex This plays a role in organising thoughts, focusing attention, managing emotions and understanding social cues. In ADHD, it may be slightly smaller or show reduced activity, contributing to difficulties with focus and emotional regulation. Basal Ganglia This region helps with motivation, habit formation and translating intention into action. In ADHD, it may function less efficiently, which can explain why individuals often struggle to initiate or follow through on tasks even when they know what needs to be done. Anterior Cingulate Cortex (ACC) Is involved in shifting attention, managing multiple tasks and learning from feedback. Reduced activity in this area can make it harder to adapt to change, manage competing demands or shift focus effectively. Cerebellum Though traditionally associated with coordination and movement, the cerebellum also supports attention, timing and certain cognitive functions. In ADHD, it may be smaller in size, potentially contributing to issues with focus, timing or working memory. Symptoms of ADHD can look different for everyone. According to the American Psychiatric Association’s Diagnostic and Statistical Manual, Fifth edition (DSM-5), there are nine signs linked to the inattention side of ADHD. To be diagnosed with ADHD, a person needs to show a certain number of these signs, depending on their age: Children 16 years and younger: Must show six or more symptoms of inattention and/or hyperactivity-impulsivity. Teens 17 and older, and adults: Must show five or more symptoms. A healthcare professional must make the diagnosis. This information is just to help you understand the criteria better. Neurotransmitters and ADHD Neurotransmitters are chemical messengers that help different parts of the brain and body communicate with each other. They play a vital role in regulating mood, focus, sleep, emotions and even how we react to stress. Some well-known neurotransmitters include serotonin (linked to mood and wellbeing), melatonin (involved in sleep), GABA (which helps calm the nervous system) and dopamine, which plays a key role in ADHD. Dopamine is especially important when it comes to attention and motivation. It’s often called the “feel-good” chemical because it’s involved in the brain’s reward system, helping us feel pleasure when we do something enjoyable. But it does much more than that. Dopamine also helps with motivation, drive, focus, attention, learning and memory and in people with ADHD, dopamine doesn’t always work as it should. Either there isn’t enough of it in certain parts of the brain, or it’s not being used effectively. This can make it harder to focus, stay motivated, or regulate emotions, all core challenges in ADHD. This is important to understand because it helps explain why certain nutrients and foods are recommended for ADHD. Many of the brain chemicals involved in attention, mood and focus ( like dopamine ) are made from nutrients we get through food. If the body doesn’t have enough of the right building blocks, these brain messengers can’t be produced or function properly. For example: Protein rich foods (like eggs, fish, chicken, nuts, seeds and legumes) provide amino acids which are needed to make neurotransmitters like dopamine. Omega-3 fatty acids (found in oily fish like salmon, flaxseeds and walnuts or our lovely Sally-Ann Creed Omegas) help brain cells communicate better and support attention and behaviour regulation. Iron, zinc, magnesium and vitamin B6 are also crucial for dopamine production and balance and low levels of these nutrients have been linked to ADHD symptoms. So, nutrition isn’t a cure for ADHD, but it can be a powerful support. Just like every system and organ in your body, your brain needs nutrients to work properly. Without them, you may experience issues like brain fog, mood swings, poor memory or difficulty concentrating- and that’s whether you have ADHD or not. For those with ADHD, not getting the right nutrients can make symptoms even more challenging. According to literature, there is still no specific “ADHD diet,” the best approach is to follow a healthy, balanced eating pattern. This means loading up on fruit, vegetables, whole grains when needed, healthy protein and healthy fats to nourish your brain and body. While research is still ongoing, some studies have shown that certain nutrients can support brain function and help ease symptoms of ADHD. On the flip side, missing key nutrients could make it harder to manage those symptoms. What we do know is that a healthy, diverse and balanced diet is associated with decreased ADHD symptoms. A systematic review supports this, indicating that healthy dietary patterns are linked to a decreased risk of ADHD, while unhealthy diets may increase this risk. Notably, adherence to the Mediterranean diet, which emphasises fruits, vegetables, whole grains when needed, legumes, fish and healthy fats like olive oil has been associated with a lower risk of ADHD symptoms. What else does science tell us? The main dietary recommendations that have been studied look at: 🧠 Reducing and avoiding sugar, especially sugar sweetened beverages We’ve all heard the age-old story- our children head off to a birthday party (or a visit to Granny’s house) and return home bouncing off the walls, thanks to a whirlwind of sugary treats and sweets. While sugar is often blamed for hyperactivity, research tells a bit more nuanced story. A large meta-analysis in the 1990s found no consistent link between sugar and changes in children’s behaviour or thinking skills. An interesting 2020 study showed that dietary sugar alone did not have a significant effect on ADHD symptoms, however sugar sweetened beverages were associated with 40% and higher risk of ADHD symptoms! One theory is that sugar causes a surge of dopamine (the brain’s feel-good chemical), particularly in areas of the brain involved in reward and attention. Over time, this could blunt dopamine sensitivity, which overlaps with what we see in ADHD. Plus, rapid sugar spikes can lead to blood sugar crashes and adrenaline surges, another possible route to hyperactivity. We don’t need to fear sugar as overly restrictive diets can make kids feel controlled, anxious around food or even see eating as a form of punishment. But we do want to be mindful of how much of it, and in what form, it’s entering our children’s diets or adult ADHD-er. Occasional treats are part of childhood, life and celebration, and they absolutely have their place. What matters more is the pattern of eating. Instead of focusing on removing sugar entirely, the aim is to reduce excess intake of added sugars, especially from sources like sugary drinks, sweetened cereals and processed snacks and to create a foundation of real, nourishing foods most of the time. It’s about balance, not banning. Teaching kids to enjoy a variety of whole foods, while also learning that sweets can be part of life in moderation, helps develop a healthy, sustainable relationship with food. 🧠 In certain cases doing an elimination diet In certain cases, elimination diets are explored to see if specific foods may be contributing to ADHD-related behaviours. The idea is simple: if behaviour noticeably improves during the elimination phase, and symptoms return when certain foods are reintroduced, those foods may be acting as triggers. This approach typically involves a strict, short-term elimination phase (around 2–5 weeks), where only a limited number of low-reactive foods are allowed. If there’s a significant improvement in behaviour, foods are reintroduced one at a time over many months to identify potential triggers. However, it’s important to approach this carefully and under professional guidance. Some research has found that some children may benefit from this approach in the short term, showing reduced ADHD symptoms and even fewer emotional outbursts or oppositional behaviours. However, it’s worth noting that some of these improvements may be due to parental expectations, more structured mealtimes, or the extra attention children receive during the process, not necessarily the foods themselves. That’s why elimination diets should always be done under professional guidance, ideally with a dietitian and a healthcare provider. Without this support, there’s a risk of cutting out too many foods, which can lead to nutritional deficiencies, increased mealtime stress and a poor relationship with food.Unless a child/adult ADHD-er has a confirmed allergy or intolerance, there’s rarely a need to strictly avoid specific foods. 🧠 Artificial food colours and additives Parents often notice that their child’s ADHD symptoms, especially hyperactivity, seem to get worse after eating foods with artificial colours. Dr Feingold, an American paediatrician and allergist, was one of the first to suggest in the 1970s that some children might be sensitive or allergic to these food colorings and synthetic flavours. Systematic reviews have found it challenging to give firm conclusions as some have shown a small significant adverse effect on ADHD in some children and in others showed a nonsignificant effect. 🧠 Micronutrient (vitamin and mineral) supplementation There is some evidence that ADHD may be associated with some nutrient deficiency risks. Magnesium: Children with ADHD have lower levels of magnesium than those who do not, magnesium deficiency can lead to symptoms such as reduced concentration, fatigue, mood swings (aggression) and anxiety. Magnesium may also help with symptoms of insomnia (battling with sleep) and anxiety, both of which are common in ADHD. Iron: Iron plays an essential part in production of dopamine and other neurotransmitters that play an important role in brain function and behaviour. Low iron levels may impact these brain chemicals and contribute to ADHD symptoms. Zinc: Some studies suggest that zinc might have a beneficial role in improving symptoms in some children with ADHD. Zinc is an important mineral that helps regulate chemical messengers in your brain. Vitamin D: Vitamin D plays a key role in brain development and function and some research suggests that low levels of vitamin D might be linked to an increased risk or severity of ADHD symptoms. 🧠 Omega 3 essential fatty acid supplementation An incredibly important factor to consider. Omega 3 has been reported to be lower in children with ADHD and this is vital because it has a huge role in brain function and structure. In fact the brain itself is made up of 70% of DHA (a type of omega 3). Some trials have shown that there is some improvement in symptoms and performance when supplementing with omega 3. If one is unable to get in 2-3 servings of fatty fish, it may be beneficial to include a good omega 3 supplement to get in brain healthy DHA and EPA. Behaviour tips and tricks ADHD affects and impacts nutrition by: forgetting to eat, having low energy or motivation to cook and prepare healthy meals, binge eating or eating for stimulation, decision overload or even suppressed appetite from medication. Some little behavioural tips are: Create a structured eating routine- set reminders for meal times, try to eat every 3-4 hours to prevent energy crashes or impulsive eating. When motivation is low, it will help to have meal plans to set up. Keep snacks accessible and meals easy- batch cook when energy is high and freeze meals for later, prepare grab-and-go options like boiled eggs, trail mix, yoghurt pots. Reduce decision making- plan meals ahead of time (create a weekly menu) or even rotate 3 to 5 go-to meals to minimise daily decisions. Work with your medication schedule- if appetite is suppressed during the day, ensure breakfast is nutrient-dense and have snacks readily available for when you or your child feels hungry again. Add protein and healthy fats to each meal- this is to help with energy, focus and blood sugar regulation. Parents and fellow ADHD-ers, please know that ADHD does not limit you or your future, if you are needing a reminder some ADHD individuals have gone on to be: The most decorated Olympian in history was diagnosed with ADHD at age 9. He credits swimming with giving him structure and focus (Michael Phelps) Founder of the Virgin Group, openly discusses having ADHD and dyslexia (Richard Branson) Actor and producer, has shared that he was diagnosed with ADHD (and dyslexia) as a child (Channing Tatum) Had incredible imaginations and produced incredible productions (Walt Disney) Become innovators and able to view from a whole new perspective (Albert Einstein)
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What is Fluoride?
Fluoride is a natural mineral that is found in our teeth and bones as well as in some food (such as seafood, black tea, grape juice/wine and some grains) water and trace amounts in soil, air and plants. For example, the foods containing trace amounts of fluoride range from 0,01 to 0,17mg (NHIS). How much can you have? The Adequate Intake (intake at this level is assumed to ensure nutritional adequacy) is 3mg for females and 4mg for males over 18. (For under 18s) The Tolerable Upper Intake (maximum daily intake unlikely to cause adverse health effects) is 10mg for adults over 18. Fluoride and water In September 2000 water fluoridation became mandatory in South Africa. The South African National Standard (SANS 241:2015) for drinking water sets a limit of 1.5 mg/l for fluoride. It has been seen that when fluoride is added to a community’s water supply, tooth decay rate declines. What are the effects of fluoride? According to Position of the Academy of Nutrition and Dietetics Fluoride research of more than 65 years has shown that fluoride is safe and effective at the levels used for water fluoridation (0.7 to 1.2 mg/L). Fluoride in the mouth, has been shown to effectively: prevent tooth decay (which is an incredibly huge concern for quality of life) prevent cavities prevents the growth of harmful oral bacteria And this is why countries such as the USA (60%), and 30 other countries use fluoridation (for now anyway). According to South Africa Water Quality Guidelines, the effect of Fluoride on Aesthetics and Human Health: 1.5-3.5 mg/L: Early signs of dental mottling (white or brown spots). 4.0-6.0 mg/L: Risk of skeletal fluorosis (where your bones become brittle) with long-term use. >100 mg/L: Acute poisoning (nausea, vomiting, diarrhoea) >2000 mg/L: Lethal dose. And seeing this, it might scare us, however, how much fluoride is in water? Across various municipalities, fluoride levels in drinking water vary, but a study analysing samples from multiple sources found concentrations ranging from less than 0.1 mg/L to 4.6 mg/L, with the highest levels typically associated with borehole water. For example Rand Water, and City of Cape Town do not add additional fluoride to their drinking water supplies (0.1mg/L). According to SANBWA, “The great majority of South African bottled waters contain very little fluoride, with only one or two having fluoride up to 1 mg/L. As far as we (SANBWA) know, no South African bottled water is over the 1 mg/L level”. Toothpaste? A recent meta-analysis of nearly 100 randomised controlled trials of fluoride toothpaste involving more than 10,000 people found “high-certainty” evidence that toothpaste containing the typical amount of fluoride reduces tooth decay significantly more than non-fluoride toothpaste in both children and adults. A minimum concentration of fluoride of 1000ppm should be present in the formulation if cavities are to be inhibited according to the South African Dental Journal. Colgate states that they generally have 1100 ppm for over the counter (OTC) toothpastes and 225 ppm for OTC mouthwashes. A very interesting South African study showed that “the total fluoride concentration of all the toothpastes was lower than that declared by the manufacturers, with one in four having total soluble fluoride concentrations of less than 1000ppm.” Our opinion is that fluoride, when used appropriately, plays a valuable role in preventing tooth decay. While overexposure, especially from some borehole water, can pose risks, most drinking water in South Africa remains within safe limits. Since fluoride works best when applied directly to teeth, and the risks come from swallowing too much, we can safely benefit from fluoride by using toothpaste and mouthwashes, without relying on high levels in drinking water. As with most nutrients, balance is key. Use fluoride wisely, not fearfully.
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The truth about detoxing
God made our bodies with an already highly sophisticated built-in detox system, working 24/7 against toxins, toxicants and pathogens. We often hear the term “detox” being thrown around irresponsibly, usually by marketing schemes. Schemes such as green juices, coffee enemas, restrictive diets, herbal teas or shakes. We aren’t saying that there isn’t a need to be mindful of exposures or that we don’t need to worry about what we put in our bodies, that would also be irresponsible but what we want to hopefully achieve by our readers looking at this article is that our bodies are working extra hard for you and the best thing we can do in return is to nourish and support the systems already in place. In this article, we’ll go through your body’s six key detoxification organs. The liver, kidneys, colon, skin and lungs- showing you what each one does, what it detoxifies and how to support it through your everyday nutrition and lifestyle. No gimmicks or selling points. Just real, practical ways to help your body do what it was divinely designed to do. What is detoxification? You can define detoxification as your body’s way of eliminating waste and harmful substances. This includes- toxicants (from man-made sources), toxins (from biological sources), excess hormones, bodies byproducts from metabolism (ammonia or carbon dioxide), pollutants, alcohol, medications and sources from foods. Your skin The largest organ in our body, and known as our body’s first line of defence. The skin is responsible for activating your immune system when harm does pass through, but it also helps our body expel toxins from your body from the inside out, in addition to keeping the beneficial chemicals in. Detoxes Sweat contains urea, salt, ammonia and heavy metals (interestingly, research has shown that sweating through dynamic exercise leads to significantly high excretion of heavy metals such as nickel (Ni), lead (Pb), copper (Cu) and arsenic (As)). Toxins and old skin cells. How it works The skin helps remove waste through sweat glands, which release a fluid called sweat. Sweat is mostly water with some salts and waste products, and it plays a key role in helping the body cool down and get rid of small amounts of excess salts and fluids. How to support your skin Stay hydrated Avoid overuse of harsh skincare products Be mindful of the sun and UV rays (wear sunscreen) Collagen, vitamin c and zinc help support skin repair and strength Regular movement and gentle sweating (exercise or sauna) Your lungs We don’t often think of our lungs as part of the detoxification system, however they play a really vital role in removing waste. And they work very hard—exchanging about 6L of air per minute. Detoxes Carbon dioxide Airborne toxins, pollutants and microbes How it works With every exhale, the lungs release waste gases and help filter out harmful airborne substances. The bloodstream picks up toxins and transports them to the lungs, where they reach the alveolar sacs (tiny air sacs at the base of the lungs). Waste gases like carbon dioxide are expelled, and more “stubborn” toxins can be trapped and later removed through coughing or phlegm. How to support your lungs Avoid smoking and minimise environmental pollutants as much as possible (certain candles, fragrances, pollution and cleaning products) Regular exercise (to help strength and restoration of the lungs) Hydrate for healthier mucous production Increase antioxidant-rich foods- vitamin A, vitamin C and vitamin E. Include more dark green vegetables and dark red/purple/blue fruits such as berries Ventilate your living areas, remember to open the windows occasionally for fresh air Your kidneys These important bean-shaped organs are one of the main organs in the detoxification system. Filtering half a cup of blood a minute! And all your blood in 30 minutes. Detoxes Urea (protein) and uric acid Electrolytes (sodium, chloride etc) Alcohol Medication Excess water How it works Kidneys can be explained simply as “sophisticated sieves”. Blood enters the kidneys through an artery from the heart. Each kidney contains up to a million tiny units called nephrons, which work to filter and clean your blood. After the kidneys remove waste, the cleaned blood returns to your body, while the waste, now in the form of urine, moves into the bladder. How to support your kidneys Ensure to hydrate sufficiently Aim to have healthy blood pressure to prevent kidney damage Being active and doing the recommended amount of exercise weekly is important in keeping a healthy blood pressure Manage your blood sugar levels, this is also incredibly important because when your body’s cells can’t use the glucose (sugar) in your blood, your kidneys are forced to work extra hard to filter your blood Stop smoking (cigarettes and vaping) as smoking damages your body’s blood vessels (slower blood flow) to your kidneys Monitor your salt intake and processed foods Your liver The human liver is the primary detox organ, and not only performs over 500 functions but also filters and processes toxins. Detoxes Alcohol Medications and drugs Hormones Metabolic waste How it works The liver will receive blood from the digestive tract through the portal vein to the liver, carrying nutrients, medication and also toxic substances. Once they reach the liver, these substances are processed, altered, detoxified and either stored or passed back into the blood. Others are mixed into bile, which the liver produces and releases into the bowel, helping to eliminate waste through the digestive system. How to support your liver Avoid excessive alcohol intake. Also avoid unnecessary medications and drugs. Aim to include more mono- and poly-unsaturated (omega 3) fats to reduce inflammation . Research has also shown that just a 5% weight loss can reduce the fat that can accumulate in your liver. Cruciferous vegetables like broccoli, cabbage, and brussels sprouts contain special compounds that turn into helpful substances, like sulforaphane, which support the liver by boosting the production of enzymes that break down and remove harmful toxins. Bitter greens such as rocket or mustard greens, can stimulate bile production. The bitter compounds in these greens activate the liver and gallbladder, encouraging the secretion of bile, which helps with digestion and the removal of toxins from the body. Your gastro intestinal tract (GIT) The intestinal tract runs from the mouth to the colon and anus. Its not all about digestion, but also the elimination (detoxification) of toxins as well. Detoxes Toxins from food and the environment Used-up hormones, especially excess oestrogen Waste from digestion By-products from gut bacteria Microbes or pathogens that shouldn’t be there How it works Binds all waste, toxins, excess hormones (oestrogen and cholesterol!) to fibre so that they can be eliminated out with stool. The “good” bacteria in your gut help break down harmful substances. How to support your intestinal tract Instead of going on a juice cleanse for 2 weeks (and they don’t have any fibre- which the gut really needs to be healthy) give it attention and care with increased diversity of vegetables, fibre and probiotics Include more probiotic rich foods like fermented milks, sauerkraut or kimchi and prebiotic foods such as onions, garlic, spring onions etc Water helps move everything along your digestive tract and keeps bowel movements regular Stress affects digestion and gut lining integrity Help your gut by reducing the toxins it has to deal with in the first place (ultra processed foods, alcohol and excess sugar) A healthy gut lining helps prevent toxin reabsorption (try adding collagen, bone broths or glutamine to repair your gut lining) Your lymphatic system The lymphatic system is a network of vessels, lymph nodes and organs (like the spleen and thymus) that helps your body remove waste, balance fluid levels and transport white blood cells for immune defence. Detoxes Cellular waste Toxins and environmental chemicals Pathogens (viruses, bacteria) Dead or damaged cells Excess fluid How it works Lymph vessels collect waste from your tissues. This fluid (lymph) is carried through lymph nodes, where it’s filtered. Cleaned lymph is then returned to your bloodstream for final waste removal via kidneys, liver, skin and colon. How to support your intestinal tract Stay hydrated as lymph is mostly water, without enough, it becomes “sluggish” Exercise and increase your activity if you are sedentary as the lymphatic system is stimulated by moving your muscles and getting your heart rate up See a professional for lymph massage Focus on an anti-inflammatory diet rich in nutrients and low in fast foods and refined carbohydrates After seeing how hard our body works to naturally detox, it’s clear why commercial detoxes that are low in fibre and nutrients can be risky. These detoxes don’t support the body’s natural processes and can actually do more harm than good. The idea of a “detox” can be great because it brings awareness to one’s eating habits and choices. So instead of relying on restrictive or fad detoxes, focus on nourishing your body with whole foods, fibre, exercise and movement, reducing alcohol and increasing nutrients that support our bodies natural detoxification processes, in a sustainable way.
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Movement. Beyond muscle health
“Exercise is the most potent longevity drug in our arsenal, in terms of lifespan and healthspan. The data are unambiguous: exercise not only delays actual death but also prevents both cognitive and physical decline, better than any other intervention” Dr Peter Attia: Author of Outlive: The Science and Art of Longevity. Movement is so much more than just building muscle or looking fit. Movement doesn’t have to be 2 hour long gym sessions, or 4km swims to be beneficial, studies show that even 10 minutes out in the sun for a walk can show improvements and benefits for many reasons. Every step we take, every stretch or every lift isn’t just about strength- it’s about function, energy and longevity. Movement supports heart health, keeps our joints flexible, strengthens bones and even sharpens our minds. Metabolically, exercise promotes mitochondrial health, sugar regulation and insulin sensitivity and improves our metabolism. Mobility: Exercise reduces risks of falls and injuries by improving mobility by strengthening muscles, increasing joint flexibility and enhancing balance and coordination (link). As we age, we are at an increased risk of sarcopenia (muscle wasting), for example, “Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60” Current Opinion in Clinical Nutrition & Metabolic Care . With low muscle content, we are at increase risk for falls. Severe falls reduce the quality of life and this exacerbates the decline of cognitive function, which reduces independence. Regular exercise strengthens bones by increasing density, improving bone mass in the spine, neck, and hip and reducing osteoporosis risk (link to study). Heart health: The National Heart, Lung and Blood Institute highlight how beneficial exercise is for heart health. Regular moderate to vigorous exercise strengthens the heart muscles and improves circulation, lowering blood pressure and reducing the risk of heart disease (link). Mitochondrial function: Chances are if you have done any biology in school you will remember “ mitochondria are the powerhouse of the cell”. Mitochondria regulate energy metabolism, affecting our body cells function and survival. An interesting study showed that regular activity increases mitochondrial quantity, efficiency and ability to produce energy. It’s important to note that while exercise benefits mitochondrial health, balance is crucial. Excessive high-intensity exercise without adequate rest may adversely affect mitochondrial function. Cognitive function: Exercise improves focus, memory, short-term information processing and self-control (link). A review on the effects of acute exercise on mood found that there was a 24-hour increase in positive mood, and a decrease in negative mood states. Stress reduction for 3 hours post-exercise was seen, as well as an increase in neurotransmitters such as dopamine, glutamate, GABA, serotonin and norepinephrine from exercise to 30-120 minutes post-exercise. These are involved in mood, sleep and reward centres in our brain. Regular resistance training also improves cerebral (brain) blood flow, releases brain proteins and improves memory and focus (link). Glucose regulation: Incredibly interesting, exercise can boost glucose uptake by up to 50 times by enhancing three key steps, delivery of glucose to the muscles, transport across the muscle membrane and its use within the muscle cells. A 2021 review of 51 studies found that exercising within six hours of eating significantly lowered blood sugar and insulin levels in healthy individuals. After you eat, glucose from your food enters your bloodstream, causing blood sugar levels to rise. However, if you exercise soon after, your muscles absorb the glucose for energy, helping to lower your blood sugar levels more quickly. Beyond metabolism and cognitive health, exercise has effects on overall well-being- including longevity, sleep and even cancer recovery. Mortality: Meeting exercise guidelines reduces overall mortality risk by 19-25%, and a reduced risk of 35-42% occurs with 150-300 minutes of vigorous or 300–600 minutes of moderate activity per week (link). Sleep: Improving the amount of time taken to fall asleep, duration of sleep and quality of sleep (link). Physical activity lowers levels of stress hormones like cortisol while increasing feel-good chemicals like serotonin and dopamine. This helps relax the nervous system, making it easier to fall asleep and stay asleep. Cancer: Better physical and mental well-being, reduced fatigue, improved quality of life and even a lower risk of recurrence and higher survival rates for cancer patients (link).
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Free-range, pasture-raised, organic: what to look for
When it comes to choosing poultry and meats, you’ve probably heard terms like “free range”, “pasture-raised,” and “organic” but what do they really mean? Food labels can be tricky, as many companies use misleading terms to make their products seem more sustainable (a practice known as “greenwashing”). At Sally-Ann Creed, we believe that knowledge is power, and that includes knowing about labels and claims. So let’s learn more about what the terms, free-range, pasture raised and organic really mean, so that we can make better and more informed choices. Free-Range: Currently, in South Africa, there are no specific legislation regulating free-range chicken farming. The South African regulations for poultry meat are set out in R946/1992 by the Department Of Agriculture, Forestry And Fisheries and state: Now what many consumers are asking is, “what if the “access” is only 30cm high and wide?”, “How often do the birds actually get to go outside?” These concerns highlight the need for more transparency and stricter enforcement of standards to ensure that “free range” truly means animals are living in conditions that allow them to behave naturally. Apart from the above, voluntary guidelines set by the South African Poultry Association (SAPA) and the Five Freedoms appeared to be the main used criteria. The South African Meat Industry Company (SAMIC) is assigned to do the audits at various points in the supply chain, including farms, abattoirs, feedlots, deboning facilities and retail outlets. The South African Poultry Association has developed its own minimum standards to guide broiler and layer production. According to their Codes of Practice, all birds, whether raised in housing, cages, free range or organically, should have access to the five basic freedoms identified by the World Animal Organisation. These are: Freedom from hunger, malnutrition and thirst via the availability of freshwater and the appropriate feed. Freedom from fear and distress by providing conditions and care which avoid undue suffering. Freedom from abnormal discomfort via the provision of adequate shelter. Freedom from pain, injury and disease via the provision of appropriate prevention or alternatively, rapid diagnosis and treatment of normal pathological conditions. Freedom to express normal patterns of animal behaviour, by supplying sufficient space in suitable facilities and in the company of the animal’s own kind Interestingly, certain stores and providers have their own “free range guidelines” that their suppliers and farmers have to adhere to. Topic SA did a very interesting article on Free Range Label Claim in Pick n Pay Eggs (read more here). Pasture-Raised Poultry: The terms pasture-raised and free-range are often used interchangeably, but they are not the same. True pasture-raised poultry is raised outdoors year-round, moving regularly (often daily) to fresh pasture. Pasture-raised poultry goes beyond the basic “free-range” definition by emphasising the natural, year-round outdoor lifestyle of the birds. Unlike free-range systems, which may allow birds limited outdoor time, pasture-raised chickens are moved regularly to fresh pasture, giving them more space to roam and forage for insects, seeds and plants. There is also no law governing labelling pasture raised poultry. Though similar to free-range, pasture-raised poultry is a more intensive system. This is more time-consuming and requires a lot more observation and manual control by the farmer. According to pasture-based farmer Darby Simpson: “When you buy pasture-raised poultry, you’re paying for the farmer’s time and care in ensuring their birds live in the best possible conditions.” Organic Poultry: Farmers rely on independent organisations to certify their products as organic. To be considered organic, poultry must meet strict standards, often certified by independent organisations. Each certification body has its own set of requirements, but in general, food can only be considered organic if it is grown or raised as naturally as possible, without antibiotics, synthetic fertilisers or chemical pesticides. The South African Organic Sector Organisation (SAOSO) sets out the standards for smallholders to follow in organic poultry farming. These standards cover various aspects of poultry production, including access to outdoor space, natural feed without genetically modified ingredients, humane treatment and sustainable farming practices. Organic poultry must have space to roam freely, ensuring they are not confined to cages or overcrowded conditions. Their diet should consist of organic feed, free from synthetic additives, growth hormones or animal by-products. So, what’s best for you? The decision between free-range, pasture-raised, and organic poultry depends on your values. Each of these labels has its benefits, but knowing the standards behind them helps ensure that your choice is both healthy and ethical. While some labels are regulated, many are not, making it difficult to determine which claims are trustworthy. The most reliable labels are backed by third-party certification, ensuring the claims are independently verified. This often requires us to be curious consumers.
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Bone health during menopause
The image above depicts how oestrogen affects bone mass. Oestrogen helps regulate osteoclasts, the cells responsible for breaking down bone. When oestrogen levels drop during menopause, osteoclast activity increases, leading to faster bone loss and a higher risk of osteoporosis. Some facts: Women typically reach their peak bone mass around the age of 30. After that, bone mass remains relatively stable until about one to three years before menopause, when bone loss begins. This loss occurs at a rate of about 2% per year and continues for five to 10 years. As a result, women experience an average reduction of 10-15% in bone mineral density (BMD) during the menopause transition. Why are women at an increased risk of bone mass loss during menopause transition? During hormonal shifts, as oestrogen (the main hormone in maintaining bone density) rapidly declines, bone breaks down at a faster rate than the body can grow new bone tissue. Tips for bone health: The favourite nutrients for bone health are: Vitamin K: Important for bone density, as it activates osteocalcin (protein helping bind calcium to bones) and reduces bone breakdown as it regulates osteoclasts (cells that break down bone)- slowing bone loss. More so, vitamin K supports calcium balance along with vitamin D to direct calcium to bones instead of arteries, reducing the risk of calcification. Vitamin D: Helps our body absorb calcium from our food. Without enough vitamin D, even if you consume plenty of calcium, your body won’t absorb it properly. Calcium: The ‘building block’ that’s stored in our bones. Incredibly important for maintaining bone mass. Magnesium: Supports calcium absorption (like vitamin D), stimulates bone formation by activating osteoblasts, and regulates osteoclasts to maintain bone density. Hydrolysed Bovine Collagen: Supports bone health by providing essential amino acids, stimulating osteoblast activity, enhancing calcium absorption and reducing bone loss. Exercise cannot be stressed enough. Weight-bearing and muscle-strengthening exercises like walking, jogging, lifting weights and gym help build bones and keep them strong. Lifestyle choices such as smoking and alcohol consumption, have been linked to increased bone loss. Again, another reason why it is so important to have a trusted and caring health care professional. You can speak to them regarding bone density assessments such as DEXA scans, treatments like bisphosphonates or hormone replacement therapy (HRT) or newer treatments which might look like an injection given every six months.
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Cortisol and Menopause
Known as the ‘stress hormone’, and involved in our bodies’ “fight, flight or freeze” response. Cortisol helps protect our bodies against “danger” during stress. In the caveman days this helped us get away from danger such as predators, it did this by increasing blood sugar levels, redirecting energy to muscles and suppressing non-essential functions (like digestion and immune response) to help with quick survival reactions. Nowadays, work, traffic and our busy schedules can be so stressful that our body feels as though we are chronically running away from “lions”. This chronic stress keeps cortisol levels high, leading to: Increased belly fat (as the body stores fat for “future emergencies”) Muscle loss (as the body breaks down protein for energy) Blood sugar imbalances (increasing cravings and insulin resistance) Poor sleep (cortisol should drop at night, but stress keeps it high) What about during menopause? During menopause, cortisol can have an even greater impact because of hormonal changes. When oestrogen and progesterone decline, the body becomes more sensitive to stress, causing higher cortisol levels. How can you lower your cortisol levels? 1. Practice mindful behaviours. Breathing exercises, meditation (this could look like praying for some or guided meditation for others), yoga or walks in nature. 2. Avoid overloading your schedule. Your body is more stress-sensitive now and taking the time to use techniques like the Eisenhower’s Urgent-Important Matrix, may help. See diagram below. 3. Prioritise sleep. Consider supplements such as magnesium glycinate (we have a great one—Chelated Magnesium Premium) and avoiding screen time an hour before bed. 4. Balance blood sugar. Eat protein and healthy fats with every meal to prevent crashes and reduce refined carbs and sugars, which spike cortisol. You can also consider supplements
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