by Dr. Marike de Klerk

Your child’s gut microbiome lays the foundation for healthier brains, bodies, and immune systems - and even their hormones. Your microbiome plays a critical role in how your hormones - like estrogen, cortisol, and thyroid hormones - are produced, regulated, and cleared from your body.

Here’s the problem: most of us, including our kids, have some level of gut microbiome disruption. From processed foods to chronic stress, our microbiomes are inflamed, imbalanced, and overburdened. And when your gut is out of whack, your brain, immune system and hormones don’t stand a chance.

With early puberty, late puberty, Hashimoto’s thyroiditis, PCOS, endometriosis, period problems, and adrenal dysfunction all on the rise in our kids and teens, we need to understand what to do now to protect our kids’ hormones, and their microbiomes.

Here’s what you need to know:

• Up to 90% of your immune system resides in your gut. If your gut is inflamed (think leaky gut or imbalances in bacteria), it triggers systemic inflammation that wreaks havoc on hormone signaling.
• Imbalanced gut bacteria disrupts the estrobolome (a group of gut microbes that regulate estrogen recycling), leading to symptoms like painful periods, bloating, and mood swings.
• A leaky gut creates a leaky brain. When the gut barrier is compromised, inflammatory molecules reach the brain, driving anxiety, depression, and cognitive issues—all tied to hormone dysfunction.

1. Fluoride

Fluoride used to be added to our water in South Africa but currently, Rand water does not add any. This is a big relief as fluoride can cause several health issues, including skeletal fluorosis, dental fluorosis, arthritis, osteoporosis, muscle damage, fatigue, joint problems, endocrine damage, and more.  A recent report from 2024 found that fluoride exposure is associated with lower IQ in children.
Because fluoride competes with iodine in the body, this can lead to hypothyroidism and impaired thyroid hormone production. Thyroid cells absorb iodine and combine it with the amino acid tyrosine. This is then converted into the thyroid hormone thyroxine (T4) and triiodothyronine (T3). If fluoride displaces iodine,  the thyroid gland absorbs fluoride instead, thereby disrupting the production of thyroid hormones. 
Aside from our drinking water, other common sources of fluoride include the following:

• Bottled beverages (due to fluoride content in water)
• Toothpaste, mouthwash, and other dental hygiene products
• Black tea, red tea, and other teas
• Canned food items
• Black/red rock salt
• Chewing tobacco
• Supplements (always check the labels)
• Medications

2. BPA and Plastics
Many of the plastic containers we use to store our food contain BPA, an endocrine disruptor. BPA is a xenoestrogen that may increase TSH and can trigger the autoimmune attack on the thyroid. 
Microplastics are found not only in obvious sources like plastic containers and packaging but also in the lining of canned foods and drinks, receipts, toys, electronics, and household items. There are even microplastics in our tap water!

3. Non-Stick Cookware
Most common non-stick pots and pans contain phthalates and BPA, which are known endocrine disruptors. As mentioned above, these chemicals may increase TSH and perpetuate the autoimmune attack on the thyroid.  Aluminum is also found in many cooking pans, and scratched non-stick pans are a common source of aluminum toxicity.
Non-stick pans may also contain PFAs (a.k.a forever chemicals). Recent research has shown that even a single scratch on a non-stick pan can release anywhere from thousands to millions of microplastic and PFA particles. 

4. Air Fresheners, Candles, and Perfume
Artificial fragrances are in many of our personal care and household products, and they are another thyroid-disrupting toxin.
These artificial fragrances contain harmful synthetic chemicals, including phthalates, parabens, and other endocrine-disrupting compounds, which have been linked to potential thyroid disruption, and some studies even suggest that these compounds may contribute to autoimmune activation.  Synthetic fragrances found in some candles, incense, personal care products  (body sprays, etc.), cleaning products, and even “odor removal” and air freshener products, may contain harmful toxins.
One study examined 25 “fragranced” products and each product tested emitted one to eight hazardous or toxic chemicals, and 44 percent of products generated at least one carcinogenic air pollutant  (acetaldehyde or formaldehyde).

5. Flame Retardants
Flame retardants have been used since the 1970s in a variety of daily-use items, and can be found everywhere, including:

• Furniture (e.g. mattresses, furniture, curtains, carpets, kitchen appliances)
• Electronics (e.g. TVs, mobile phones, video equipment, scanners, printers)
• Motorcars (e.g. seat fabrics, plastic panels, children’s car seats, electronics)
• Building materials (e.g. insulation, electric components)

Flame retardants are associated with worsening thyroid function, impacts on the immune system, adverse effects on fetal and child development, changes in neurologic function, and even cancer.  More specifically, brominated flame retardants can disrupt iodine uptake, which is essential for thyroid hormone production, and affect enzymes that are necessary for the T4 for T3 conversion. 

6. Pesticides
Our agriculture system uses hundreds of herbicides and pesticides, many of which have known detrimental effects on our health.
Glyphosate is one of the most widely used pesticides, and there is concern about its impact on our health. Specifically, there is a growing body of research showing that glyphosate exposure can negatively affect our gut microbiome. A 2023 study found that low-dose glyphosate exposure altered the gut microbiota in such a way that increased pro-inflammatory cells and markers of intestinal inflammation.
These alterations can lead to leaky gut, which we know is one of the three factors that must be present in order for autoimmune disease to develop.

7. Mold
Molds are all around us and their exposure in large quantities can sometimes lead to serious health problems. Indoors, the most common types of mold typically found are Cladosporium, Penicillium, Alternaria, and Aspergillus. Common health complications related to indoor mold exposure include asthma attacks, headaches, dizziness, sinus infections, and skin rashes. Some molds produce toxic secondary metabolites called mycotoxins. We call these “toxic molds,” as their mycotoxins can cause serious health problems for both humans and animals. An adverse reaction to mold can be a trigger for Hashimoto’s, asthma, and other autoimmune conditions. The mold Aspergillus, commonly found indoors, has been shown in studies to be a cause of thyroiditis in immuno-suppressed people. In one study, as much as 20 percent of people affected by disseminated disease were shown to have thyroids that were infiltrated by the Aspergillus mold. Mold exposure can also cause sinus problems. These infections can then drain into the gut and cause intestinal permeability. This “leaky gut” caused by mold exposure can become a major trigger for an autoimmune condition such as Hashimoto’s. A potential clue of mold being a root cause is when a person’s health deteriorates after moving into a new home. 

8. Heavy metals
​Mercury, lead, and arsenic are some of the biggest hidden toxins found in conventional lipstick and other beauty products. They aren’t listed on ingredient labels, but independent lab testing has found these metals in many popular brands. Lead has long been linked to neurological issues and hormone disruption, while mercury can interfere with thyroid and adrenal function.
Arsenic, another common contaminant, can cause hair loss, joint pain, fatigue, and even increase thyroid antibodies, triggering and driving autoimmune thyroid disease. 
Mercury can be found in high levels in some seafood, and in amalgam tooth fillings. High levels can accumulate in the thyroid gland, disrupting thyroid function and increasing the risk of thyroid cancer. 
Lead can be found in old paint, pipes, and some cosmetics, and chronic lead exposure has been linked to hypothyroidism.  Lead can impact thyroid function by blocking iodine uptake and affecting thyroid hormone production.
Aluminum is found in many cooking pans and antiperspirants. High levels of aluminum in the body have been linked to the development of autoimmune disease, as well as breast cancer and cognitive impairment. 

Popping antacids like sweets?  Or have been told "it's just acid reflux" Please read this.....
by Dr. Marike de Klerk
 
Here's something that you might not know. Even though most people think acid reflux is caused by too much stomach acid, it's often linked to a stealthy bacterial infection called Helicobacter pylori. These tiny bacteria actually reduce your stomach acid.  This may be the cause of that uncomfortable burning sensation you're experiencing.
 
This bacterium has made itself at home in about half the world's population! And it's not just causing acid reflux - so many people struggle with mysterious symptoms that just won't go away, only to discover H. pylori was the root cause.
 
This bacterium might cause symptoms like the following:
·      Stubborn bloating and abdominal pain
·      Constant burping (especially after meals)
·      Unexplained loss of appetite
·      Weight changes that don't make sense
·      Difficulty swallowing
·      Various skin diseases
·      And in some cases, more serious complications

A big concern is that the World Health Organization has classified H. pylori as a class 1 carcinogen - that's in the same category as cigarette smoke! And it's not just about digestion - research is now linking H. pylori to everything from skin conditions to autoimmune issues and even diabetes.
 
Although this is scary and H pylori is an infection hugely underdiagnosed, it can be treated. Conventional treatment,

antibiotics and acid-reducing medications are the standard approach. However, these medications come with their own set of problems, from disrupting your microbiome to contributing to antibiotic resistance. And in the long run, they often make things a whole lot worse!
 
Natural treatments might be hugely useful and the first place to start is with diet. While diet alone cannot eliminate this bacterium, the right foods create a powerful shield against H. pylori’s effects.
 
Key nutrients like Vitamin C and zinc carnosine strengthen your body's natural defences. Sulforaphane from broccoli and targeted polyphenols that combat inflammation can also make a huge difference.  
 
Not only that, but Mother Nature has also gifted us with an incredible arsenal of powerful herbal remedies that can help fight H. pylori naturally and effectively.
 
Contact your primary caregiver to test if you have H pylori. This can be done with a stool sample at any diagnostic laboratory.

​Food allergies are such a big struggle for our babies and toddlers lately. So many babies are allergic to formula milk and even sensitive to breast milk. And then when the child has to start a solid diet, it becomes even more complex.
 
Dealing with food allergies or sensitivities can be incredibly challenging. While allergic reactions are often immediate and can be severe, symptoms of food sensitivities tend to be delayed, making it difficult to pinpoint the problematic food.

Imbalances in the gut bacteria can weaken the gut barrier, making it more "leaky" to harmful substances. This disruption can cause the immune system to react aggressively to certain foods, leading to inflammation and allergy symptoms. It has been shown that children with food allergies like egg, peanut, soy, wheat, and milk often have gut microbiome imbalances.

So many factors are at play, but the gut plays a crucial role in the immune system's overreaction and the development of food allergies.  Here are a few factors to consider when an unbalanced gut causes or contributes to the development of allergies.

First factor to consider:1. Bifidobacterium are beneficial bacteria that produce short-chain fatty acids, modulating the immune system, and preventing disruptive microbes from growing unchecked. These bacteria are crucial for a baby's gut during the initial months, particularly those Bifidobacterium species that  break down breastmilk sugars. A lack of these essential bacteria can allow harmful microbes to thrive, compromise the gut barrier, or trigger inflammation.

2. Secondly opportunistic pathogens need to be considered as a potential cause. When present at high levels, opportunistic pathogens may cause trouble by promoting inflammation and disrupting the gut barrier. A weakened gut barrier is more permeable, something that has been detected in those with food allergies. Also, one study found that 3-month-old babies with higher levels of Enterobacteriaceae were at increased risk of developing food sensitivities at 12 months of age. 

3. An overabundance of a single species is not ideal for gut health. High levels of unfriendly or variable species can cause problems. Even an excess of one beneficial species isn’t optimal, as it can occupy too much space and contribute to allergy symptoms.
​
In conclusion, addressing the gut as part of the treatment for food allergies and any other atopic disease is very important. Your healthcare practitioner will be able to identify and assist with treatment according to your child's history and symptoms.

Postural Orthostatic Tachycardia Syndrome (POTS) is a condition that affects the autonomic nervous system and is marked by an abnormal increase in heart rate when moving from lying to a standing position. Research shows that  80-85% of people with POTS are women between the ages of 13-50 years. Have you experienced racing of your heart, spinning head and overwhelming fatigue when you get up from a chair or your bed? You might be suffering from POTS.
POTS is  a disorder of the autonomic nervous system that impacts how the body regulates blood flow and heart rate. 
The biggest symptom of POTS is a significant increase in heart rate, usually by 30 beats per minute (BPM) or more within 10 minutes of standing. This rise in heart rate can occur without a substantial drop in blood pressure, as one would usually expect in patients with uncomplicated low blood pressure.
The diagnosis for POTS can be very challenging as it can cause a wide range of symptoms, and the severity and combination of symptoms can vary from person to person.
POTS is mostly associated with changes in heartbeat, but you can experience it in so many other ways  such as leaving you feeling weak and winded.
POTS symptoms can include:

• Dizziness or feeling faint when standing
• Heart palpitations that make you feel like your heart is pounding out of your chest
• Debilitating fatigue that isn’t relieved by rest
• Brain fog that makes it hard to focus or remember things
• Shortness of breath, especially after standing or walking
• Nausea or stomach upset
• Chest tightness or discomfort
• Sweating more or less than usual
• Occasional fainting (especially when symptoms are severe)

When you stand up from a chair or bed, your body is supposed to keep everything in balance by slightly increasing your heart rate and narrowing blood vessels to keep blood flowing where it needs to go. But for people with POTS, this system doesn't function correctly and causes a dramatic increase in heart rate that can leave you feeling lightheaded, exhausted, and out of control.
POTS can develop after some of these conditions, but mostly the cause is unknown:

• Viral infections
• Significant hormonal changes, such as during perimenopause
• Pregnancy
• Trauma

It might be necessary for your doctor to perform some of these tests to diagnose this condition:

• Active stand test: Similar to the tilt table test but performed while standing without the tilt mechanism.
• Blood tests: To rule out other conditions like anemia or thyroid imbalances.
• Echocardiogram: To check for any structural issues with the heart.
• Tilt test: heart rate is monitored after you are tilted from a lying to an upright position

Lets explore the symptoms of PCOS and the differences between this and  peri/menopausal periods.

PCOS is marked by an imbalance in hormones, respectively oestrogen, progesterone and androgens/male hormones, as well as insulin resistance.  This will lead to irregular periods, symptoms of high androgens like hirsutism and in some cases ovarian cysts. Periods are irregular due to absent ovulation and may lead to infertility. Ovulation only happens when you have a cycle and will result in stimulation of progesterone. When your cycle becomes irregular during peri/menopause, ovulation will be less frequent leading to a lower level of progesterone in comparison to oestrogen and oestrogen dominance symptoms will appear, causing a more tumultuous "change of life". This hormonal state of increased oestrogen compared to progesterone can also be seen in PCOS.
 
What exactly causes PCOS is still very much unknown, but there seems to be a genetic link.

Symptoms of PCOS include:

•  Irregular periods
•  Acne
•  Trouble losing weight
•  Anxiety
•  Depression 
• Excessive hair growth where you don’t want it (hirsutism). Upper Lip, chin, midline and nipple hair growth
•  Hair loss on your scalp

Menopause on the other hand, is not a disorder and a natural phase that all women go through. Menopause typically occurs around the age of 51. This is when menstrual periods cease
due to declining ovarian function.

Perimenopause, lasting up to 10 years causes symptoms like:

• Irregular menstrual cycles
• Mood swings
• Weight gain
• Changes in skin, including acne
• Hair loss
• And many other symptoms, which you can read about here
• Hot flashes
• Sleep disturbances

When you are trying to achieve an optimal weight, it becomes even more important to eat the correct foods. Most people have a definite awareness of foods that may contribute to weight gain. Although carbohydrates have been vilified, it is important to judge carbohydrates according to their nutritional value. In general whole grains and vegetable carbohydrates are part of a healthy balanced diet. Whole Grains include foods like brown and wild rice, quinoa, buckwheat, teff, oats, rye, organic corn, spelt and millet. All vegetables are part of a healthy diet, except for potatoes that are high on the glycemic index and not good for blood sugar balance. Most of our carbohydrates should be obtained from veggies.

Every balanced meal should also include proteins and healthy fats. Examples of good proteins are chicken, fish, low fat dairy, eggs, beef and seafood, preferably from an organic source. Examples of good fats are avocados, healthy oils like avocado, olive or nut oils, nuts and seeds, fish and coconut oil/milk.

As said before every meal should include a protein, fat, protein and complex carbohydrates. A  carbohydrate should never be eaten alone, always in combination with a protein. Doing this will ensure that blood sugar levels remain stable. Weight loss can only be achieved if blood sugar levels are stable.

Another common obstacle to weight loss is a  "too long" feeding period. The body needs a break to process the glucose in the system and body cells. You might have heard of intermittent fasting and the advantages of it in weight loss. A 16 to 18 hours break in eating after dinner has been proven in studies to be beneficial for weight loss. This means that if you eat dinner at 7, that your fast should only be broken at 11am or 12am respectively. Over a period of time implementing intermittent fasting, the body will become more sensitized to insulin and achieving a healthy blood sugar balance becomes the norm. This will then be very favourable for weight loss.

All of this might seem daunting and you are thinking that you are going to be starving to death with all these changes. On the contrary, the amount of food that you eat per serving is not the biggest concern, the type of foods as well as when you eat still remains of more importance. Like any new habit, the change to healthy foods will begin gradually and in no time you will feel equipped in stocking your fridge and cupboards with different foods as well as preparing different foods for meals.

Eating a healthy diet is an important factor when you want to achieve an optimal and healthy body weight. Please contact the Naturopathic health care centre for more guidance with weight loss.
Dr Marike de Klerk
Homeopath 

Endometriosis can be debilitating, especially during a flare up. The severe pain can disrupt your daily life and limit your activities. This affects your quality of life and can be emotionally very challenging. 
What causes these flare ups? It could be one of these; hormonal fluctuations, stress, increased inflammation, or fatigue. Tracking these triggers and an awareness can help you to avoid and manage them with a game plan.
An aggravation episode can be explained as a time in your cycle where symptoms are more pronounced. Endometriosis is a disease where some endometrial lining outside the uterus responds to your monthly hormonal fluctuations. This process of thickening and elimination of the lining can cause the inflammation and pain experienced.
The following are symptoms of endometriosis:

• Severe pelvic pain, even more severe than your regular menstrual cramps
• Heavy/ irregular bleeding
• Lower back pain
• Pain during intercourse
• Digestive issues like nausea and  bloating
• Fatigue and general feeling of being unwell
• Tummy pain during bowel movements or urination
• Spotting between periods
• Moodiness and increased irritability
• Headaches/ migraines
• Muscle aches or joint pain

Any of these symptoms can become more severe during a endometriosis flare up. These episodes can last for a couple of days up to two weeks. These episodes can vary greatly in intensity every month and is dependant upon your circumstances.
 
The intensity of these flare ups are dependant upon many factors and what is happening in your body. These are some of the triggers:

• Hormonal changes
• Stressful periods and chronic stress
• Dietary choices
• Poor gut health
• Certain activities like vigorous exercise or even sex 
• Some medications

Your menstrual cycle affects endometriosis directly. The most prominent hormone that can aggravate symptoms, is oestrogen. Endometriosis is an oestrogen dominance disease and a imbalance between this hormone and progesterone can be a causal factor. When you menstruate, the endometrial tissue in other areas besides in the uterus, responds similarly by growing, bleeding an shedding. This causes the pain, cramping and inflammation.
Stress  increases cortisol levels. This will increase inflammation in the body, potentially aggravating endometriosis symptoms. Chronic stress can also affect hormones in other ways, such as by decreasing estrogen or progesterone, and therefore causing endometriosis or aggravating this condition.
Foods that can contribute to gut dysfunction and inflammation are processed foods, red meat, dairy products, and foods high in trans fats or refined sugars. Poor diet can aggravate endometriosis. It is essential to have a nutrient dense rich diet dominated by anti inflammatory antioxidant rich foods.
Just as bad as inactivity, too much exercise or lots of physical activities that put pressure on the pelvic region, such as high-impact workouts or intercourse, can sometimes trigger a flare-up of your endometriosis.
A balance between good and bad bacteria in your digestive tract is essential for immune response and regulating inflammation. The bacteria in your intestines are also very important regulators of all hormones. Dysbiosis is thought to worsen endometriosis and to cause flare ups. A poor diet, stress and infections treated with antibiotics or cortisone can worsen gut function.
Medications containing estrogen can stimulate the growth of the endometrial tissue in areas outside of the uterus. These drugs could be oral contraceptive pills, hormone replacement therapy, and fertility drugs.
The following supplements may be beneficial in the management of endometriosis

1. Magnesium
2. Vitamin B6
3. Probiotics 
4. Sulfurophane
5. Resveratrol
6. DIM 
7. Chaste Tree  (Vitex agnus castus)
8. Polygonum
9. Calcium d-Glucarate
10. N-Acetyl Cysteine (NAC
11. Curcumin
12. B vitamins
13. Antioxidant

 
Living with endometriosis often means facing very uncomfortable flare-ups that can impact your daily life, such as intense pain, bloating, and fatigue. By identifying personal triggers and implementing effective relief strategies, you can achieve better symptom control and overall well-being. To better manage endo flare-ups, consider keeping a diary to track the effects of your diet, exercise routine, stress levels, and use of medications. Remember, you don't have to suffer in silence—seek support from knowledgeable healthcare professionals who can offer valuable guidance and resources tailored to your unique needs.

by Dr. Marike de Klerk
As many as 50 %  of women have hair loss in their menopausal years.  
The type of hair loss in menopause is defined as female pattern hairloss. This occurs when the size of hair follicles decreases, causing hair thinning and fewer hairs on the head.
Female pattern hairloss mostly affects the central scalp and can be noticed along the part line, the front hair line, and the sides of the hair. It may also come out in clumps while showering or brushing your hair.

In addition to the hair shaft reducing in thickness, the growth phase may be affected and more hair breakage may occur.
Female hair loss in menopause has many causes and can include the hormonal influence on hair follicles, genetics, stress, and nutrient deficiencies. Studies suggest that hormone imbalances that occur in menopause, primarily a change in estrogen and progesterone can be to blame.

Estrogen and progesterone declines in late perimenopause and into the postmenopausal years and hair growth is slowed. These two hormones are very important for healthy hair growth and without them, the hair can become thin, dry, and break easily.

Estrogen is an essential hormone for overall healthy skin. Estrogen helps keep the skin firm, plump, and hydrated. When estrogen levels decline with menopause, it accelerates skin aging and also affects the hair follicles and can contribute to hair loss and thinning. When the body is actively converting estrogen to testosterone during menopause, this reduces the follicle's exposure to androgens.

In some cases, the production of androgens or male hormones, including testosterone, can lead to shrinking of the hair follicle and hair loss. When high androgen is the issue, women experience hair loss on the head and can also see hair growth on the chin or upper lip.

Progesterone is produced by the ovaries after ovulation, but as ovulation stops, the levels of progesterone decline. Progesterone also blocks the production of excess testosterone and prevent it from being converted into its stronger form, dihydrotestosterone or DHT. DHT is largely responsible for changes to the hair follicle that result in hair loss and thinning.

Hypothyroidism and hyperthyroidism can both result in hair loss.The decline in estrogen and progesterone with menopause slows metabolism. It’s common for women to gain some weight in menopause, and an increased weight correlates with female hair loss . Insulin and blood sugar can also play a role in hair loss.
​
It is important to try and identify the reason for this hairloss and adressing it in a effective way.

​Perimenopause and your thyroid.

Perimenopause is the phase before menopause. It can begin as early as in your thirties, but usually start between ages 40 and 45. You might start noticing that your period is changing- it might be longer or shorter, more frequent or skipping cycles, more or less flow, as well as symptoms that comes with hormonal changes.

Perimenopause can last a few months upto  a few years. Once you have had no period for 12 months, the perimenopausal phase is complete and menopause has started.

Some women struggle more than others during perimenopause. Troublesome symptoms may include hot flashes, irregular periods, breast tenderness, fibrocystic or lumpy breasts and decreased libido. These symptoms are often like the ones you suffered from when you had PMS.

Less obvious symptoms that seem unrelated to the female system can also be related to hormonal imbalances such as weight gain/increased fat storage (especially in the thighs, hips, and breasts), water retention, fatigue, brain fog, sleep difficulties, mood swings, insomnia, headaches, hair loss, and joint pain.

Women are very likely to develop a thyroid condition during perimenopause, or experience a worsening of thyroid symptoms, because of the hormonal changes that are happening during this time.

Oestrogen dominance is the main culprit in causing perimenopausal and thyroid symptoms. Although oestrogen and progesterone both decline during perimenopause,  progesterone declines at a much faster rate, therefore causing progesterone to be lower in comparison to oestrogen, called relative oestrogen dominance.

In a nutshell, this means that sometimes a woman may have normal progesterone, but may have symptoms of progesterone deficiency due to a hormonal imbalance caused by estrogen levels that are too high. Other times, women are symptomatic due to unopposed estrogen relative to progesterone, meaning that they have normal estrogen and low progesterone.

If you have estrogen dominance, your conversion from T4 to T3 will not be optimal, leading to thyroid symptoms.

Everyday events that can contribute to the increased levels of oetrogen are oral contraception pills, decreased detoxification, estrogen-mimicking toxins (also called xenoestrogens), gut issues, stress, and thyroid conditions.

Low Progesterone SymptomsProgesterone is called "the happy hormone" and plays an important role in our mood, sleep, and bone health. It is also important for fertility. It is helpfull in reducing hot flushes and night sweats. Low progesterone leads to low thyroid levels.

Here are some common symptoms of low progesterone: 

• Hot flashes and night sweats
• Insomnia and waking during the night
• Fertility or menstrual problems
• PMS 
• Anxiety and restlessness
• Irritability and nervousness
• Low mood and depression, especially around ovulation and pre-period
• Mood swings
• Weight gain and cellulite, especially around the thighs and buttocks
• Fluid retention – your fingers and toes swell up
• Brain fog
• Sagging skin
• Low thyroid function
• Pain and inflammation
• Osteoporosis
• Excessive menstruation
• Hypersensitivity
• Migraine headaches before cycles
• Decreased libido
• Decreased HDL (“good” cholesterol)

In order to have a thyroid that produces enough hormones for optimal functioning, the balance between progesterone needs to be restored. Hence, increasing levels of progesterone and decreasing levels of excess oestrogen is vital.
The following supplements and advice can be used to boost progesterone naturally: 

1. Zinc 
2. Magnesium
3. Vitamin C
4. Vitamin E 
5. Vitamin B6
6. Boosting good cholestrol
7. Boosting fibre intake
8. L Arginine
9. Limiting caffeine
10. Myo-Inositol
11. Vitex agnus castus
12. Balancing adrenals and proper sleep
13. Sulfur rich foods

Detoxification of oestrogen is essential to keep the hormonal balance and can be done by supporting liver function.
 
Progesterone is an important hormone during our fertile and childbearing years, but don't neglect your progesterone at any time during your lifeline as it will always play an important role in many bodily functions, not just for thyroid health.
 
Dr Marike de Klerk 

​Constipation can cause a decline in your brain function.

We all know by now how important our gut function is for overall health, but the link between gut function and brain function decline is not that well known yet.

Studies done recently are revealing that there is a very probable link between poor gut health, especially chronic constipation and early dementia.
Chronic constipation may not only be a red flag for poor gut health, but a potential warning sign of cognitive decline.

Researchers found that among more than 110,000 middle-aged and older adults, the ones who were chronically constipated, having fewer than three bowel movements a week, showed early signs of poor brain health.

The findings presented at a meeting of the Alzheimer's Association in Amsterdam showed that people with chronic constipation typically performed worse on tests of memory and thinking.

In addition, 73% of these same people reported that they were concerned about a decline in their cognitive function.
The theory behind this research is that constipation and cognition are linked via the gut microbiome.

The science is exploding with research linking abnormal gut microbiome and various diseases, including degenerative brain diseases like Alzheimer's. Constipated patients with cognitive decline tended to have relatively few gut bacteria that produced butyrate, an important fatty acid that helps control inflammation.

If your brain capacity has become a concern to you, or perhaps your parents are showing signs of accelerated decline in brain function, please consider addressing their gut function.

If they are constipated, this becomes a priority to be sorted out.
Always remember there are much more to be rectified in the gastrointestinal tract than just replacing good bacteria.

The gut functions as an "orchestra" and every musical instrument need to play "in tune" for the melody to be beautifull.

Dr. M de Klerk

Last week, 3 years ago, our president declared a disaster state and locked us down for 21 days. Many people contracted COVID, some of them tragically passed away. Some patients recovered completely from the infection with no lasting symptoms.
Unfortunately, others suffered and are still suffering from what we call long COVID syndrome.

At least 17 million people in the WHO European region experienced long COVID in the first two years of the pandemic; millions may have to live it for years to come.

Many of the “long haulers” experiences heart symptoms like palpitations, dizziness, chest pain, shortness of breath, tightness of chest, tachycardia, and blood pressure regulation problems.

Why did these patients’ hearts get affected and damaged?

Temporary or lasting damage to heart tissue was due to several factors:

Lack of oxygen.
As the virus caused inflammation and fluid to fill up the air sacs in the lungs, less oxygen reached the bloodstream. The heart had to work harder to pump blood through the body, which was especially dangerous in people with pre-existing heart disease. Some hearts failed from overwork, or insufficient
oxygen that caused cell death and tissue damage in the heart and other organs.

Myocarditis: inflammation of the heart.
The coronavirus infected and damaged the heart’s muscle tissue directly, as is possible with other viral infections, including some strains of the flu. The heart also became damaged and inflamed indirectly by the body’s own immune system response, called the cytokine storm.

Coronavirus infection also affected the inner surfaces of veins and arteries, which caused blood vessel inflammation, damaged small vessels and blood clots, all of which compromised blood flow to the heart or other parts of the body.

Stress cardiomyopathy.
COVID infection also caused cardiomyopathy, a heart muscle disorder that affected the heart’s ability to pump blood effectively. When the virus attacked, the body underwent stress and released a surge of chemicals called catecholamines, which stunned the heart.

Most serious of all, was the immune system that launched an attack on the invading virus that was so severe that it destroyed healthy tissues.

When responding to infection with the coronavirus, the body released a flood of proteins called cytokines that helped cells communicate with one another and fight the invaders.

In some people, perhaps due to a genetic difference, this normal defensive event was exaggerated, leaving them vulnerable to a cytokine storm. In this cytokine storm, the immune system response causes inflammation that overwhelmed the body, destroying healthy tissue and damaging organs such as the kidneys, liver and heart.

The cytokine storm and its resulting heart damage also affected the heart’s rhythm. Serious ventricular arrhythmias due to a cytokine storm was for some patients catastrophic. The cytokine storm was difficult to survive.

The damage for this immune reaction is a complicated problem and is probably the cause of residual inflammation in the cardiovascular system that cause long- haul COVID cardiac symptoms.

There are currently treatments that can improve and hopefully in the long-term cure this conditions. As time goes on, I am sure more therapies will come to light. For now, it is a relief to know that we need not be despondent about this conditions, since alternative and functional remedies and medicines can assist favourably.

Often the body just needs assistance to heal and bring the body back into homeostasis. For more information on how we can assist you, please contact the practice on 012 460 9216.

Heart Rate and COVID-19

After you have had COVID-19, if you are experiencing a rapid heartbeat or palpitations, you should contact your doctor. A temporary increase in heart rate can be caused by a lot of different things, including dehydration. Make sure you are drinking enough fluids, especially if you have a fever.

Symptoms of a rapid or irregular heart rhythm may include:

• Feeling your heart beat rapidly or irregularly in your chest (palpitations)
• Feeling lightheaded or dizzy, especially upon standing
• Chest discomfort

How can I tell if I have developed a heart problem after COVID-19?
In some people, heart rates can vary from fast to slow, unrelated to exertion, for no apparent reason.

But, Post says, shortness of breath, chest pain or palpitations after having COVID-19 is a common complaint. “Any of these problems could be related to the heart, but they could also be due to other factors, including the aftermath of being very ill, prolonged inactivity and spending weeks convalescing in bed.”

Shortness of Breath
“You want to consult a doctor if any of your symptoms are severe, especially shortness of breath,” Post says. She recommends using a commercially available O2 (oxygen) saturation monitor.

“Shortness of breath by itself is not always a sign of a serious problem, but if you have that symptom along with low O2 (below 92%), that is a reason to be concerned.” Sometimes people are short of breath with exertion after COVID-19 because they have been less active for a long time and need to gradually build their fitness level back up.

A diagnosis of heart failure after COVID-19 is rare. But if you have shortness of breath or leg swelling after COVID-19, you should contact your doctor, who may recommend evaluation by a cardiologist if tests indicate you are at risk.

COVID-19 Chest Pain
What about lingering chest pain, another common post-COVID complaint? “Chest pain may be nothing serious, but if you are having severe chest pain, get help, especially if it is persistent or if you are also having nausea, shortness of breath or lightheadedness: These could be symptoms of a heart attack.”
“If you have chest pain when you inhale, you might have lung inflammation. Sudden, severe chest pain could be a blood clot in the lung (pulmonary
embolism),” Post says.

People recovering from the coronavirus sometimes show symptoms of a condition known as POTS (postural orthostatic tachycardia syndrome). Researchers are exploring whether or not there is a link.

POTS isn’t directly a cardiac problem, but a neurologic one that affects the part of the nervous system that regulates heart rate and blood flow. The syndrome can cause rapid heartbeats when you stand up, which can lead to brain fog, fatigue, palpitations, lightheadedness and other symptoms.

Can COVID-19 symptoms mimic a heart attack?
Yes. People with COVID-19 can have symptoms similar to those of a heart attack, including chest pain, shortness of breath and changes on their echocardiogram (ultrasound of the heart) or EKG. But often when these patients are given an angiogram, there is no evidence of a major blockage in the heart’s blood vessels, which would indicate a heart attack in progress.

Symptoms of myocarditis can also mimic those of a heart attack. Also, viral infections such as COVID-19 can cause very small blood clots to form, which can block tiny blood vessels and cause pain.
People with signs and symptoms of a heart attack should seek urgent medical attention and not manage these symptoms at home.

​If you missed it, herewith a recording of my talk with Dr. Hema Kalan about acute childhood illnesses.
Dr. Marike de Klerk

Pomegranate  is called the jewel of the fruits, not only because the seeds look like small gems, but  also because of all the incredible health benefits. 
 
- Antioxidant- it is rich in polyphenols that reduces the free radicals that can damage the body.
 
- Nutrient boost- it contains an abundance of Vit E, Vit C, Vit K and magnesium.
 
-Cancer prevention- polyphenols  prevents the growth of cancer cells especially in the prostate, liver, lungs and skin.
 
-Alzheimers- prevents the formation  of amyloid plaques in the hippocampus.
 
- Digestion- it reduces inflammation  in IBD.
 
- Inflammatory conditions- it reduces inflammation .
 
- Arthritis- acts as an anti inflammatory  and antioxidant.
 
- Heart- it reduces  systolic blood pressure and protects heart and arteries.
 
-Antimicrobial - anti viral and anti bacterial activity
 
- Memory- it improves learning and memory
 
- Endurance  and sport  performance- it increases  performance  and post recovery  rate.
 
- Sexual performance  and fertility- helps with spermatic dysfunction  and increases mobility  of the sperm
 
- Wound healing- external  application

New research suggests constant bitterness can make you ill.
What is bitterness?

It is anger, resentment, and disappointment at being treated unfairly.
Bitterness can be based on one incident or life circumstances.
According to psychologist Dr. Carsten Wrosch, persistent bitterness, when strong enough could affect your health.
“When harbored for a long time,” Wrosch said, “bitterness may forecast patterns of biological dysregulation (a physiological impairment that can affect metabolism, immune response or organ function) and physical disease.”

“In order to deal with bitter emotions there is something required to enable a person to overcome the negative emotion — that something is forgiveness,” said Wrosch.

The first step to overcoming bitterness is to have forgiveness. Some people have definitely experienced some profound events in their life and have every reason to be bitter. However, this emotion does not hurt your offender. It only hurts you. When you forgive, the offending person or situation no longer has power in your life.

Bitterness and associated diseases
There is evidence to show that suppressed anger (bitterness) can be a stimulant to the development of cancer, and also a factor in the progression of the cancer after diagnosis.
Anger (bitterness) frequently accompanies autoimmune diseases.
Proneness to anger (bitterness) places middle-aged men and women at significant risk for Coronary Heart Disease.
Anger (bitterness) initiates the stress response within the body causing blood sugar levels to rise.
It is wise to keep this in mind when your health is deteriorating due to no other known factors or when you get a diagnosis for a disease that is a mystery.

Setting yourself free from this emotional burden may just be a life saver....

​How I maintain a healthy hormonal status.
 
I am 48 years old and nearing my peri- menopausal  stage.
 
My philosophy  has always been that if I can maintain a menstrual  cycle,  my hormones  will  remain active and “change of life" will be delayed until an appropriate  time.
 
So far so good. Mercifully  my plan has worked and I remain asymptomatic.
 
This is what I attempt to do.

1. Liver Detoxification. Your liver plays an integral role in detoxifying many toxins and substances including  any excess of hormones.  Hormones are produced  by the body and where there is excess of a hormone, it needs to be eliminated to keep the balance of all the hormones accurate. I take a liver detoxification aid on a daily basis. I combine this with a diet abundant in vegetables from the cruciferous family (cabbage, kale, cauliflower, broccoli, Brussels sprouts) to aid detoxification.

2. Vitamin D. This vitamin is classed as a prohormone. It plays an active role in regulating hormone levels. I keep my levels in the optimal range by taking 5000ius daily

3. Chaste tree. This incredible little berry has the ability  to regulate estrogen and progesterone  levels and to keep them in the correct ratio of 1:10. A lot of unpleasant  hormonal symptoms  arises from having a level of estrogen that is too high. Chaste  tree will boost  progesterone levels in a natural way. I take one tablet daily.

4. Good fats All the hormones in your body is manufactured  from good fats that you get from your diet. I make sure that I consume enough  good plant fats daily to keep my levels optimal.  I include the following  good fat sources in my diet: avocados, nuts and seeds, coconut oil and cream, good plant oils like avocado or other nut oils and fish.
 
For assistance  with your hormones please contact  Naturopathic health care centre on 012 460 9216. 
​

Are you struggling to fall pregnant? Disappointed by recurrent miscarriages? Being diagnosed with PCOS? A new programme, Supreme Fertility uses DNA testing to address the root cause of couples struggling to conceive. This, together with a fertility consultation, lifestyle guidance and the right supplementation is helping couples to become the healthiest that they can be in order to fall pregnant naturally.

A staggering 50% of infertility cases are caused by genetic issues which is why, instead of generalised treatment, Supreme Fertility will do DNA tests on couples to find out more about their genetic makeup and ability to conceive. With DNA as a starting point, doctors are swiftly able to identify possible genetic weaknesses and biological challenges and prescribe a course of treatment using this valuable information.
 
Supreme Fertility provides an affordable six-month programme, including DNA testing for both partners with unexplained infertility, PCOS, endometriosis, or with a personal or family history of infertility and/or miscarriages, and when physical causes of infertility have been excluded, or before trying in vitro fertilization (IVF). The ideal time to do this is preconception, to ensure the optimal health of both parents.
 
Supreme Fertility equips patients with an understanding of infertility linked to female factors such as recurrent miscarriages, implantation failure, and the potential genetic causes of these, such as disrupted circadian rhythms, retaining heavy metals, endometriosis, pelvic inflammatory disease, uterine fibroids and more. By providing a list of screenings, one is able to determine if any of these are evident. In this way, further obstacles to falling pregnant are eliminated.
 
For males, genes can shed light on why they may experience low sperm motility, low sperm count, sperm DNA damage or hormonal imbalances. The programme also provides suggested solutions to help manage or overcome these.
 
Supreme Fertility builds on exactly that and enables both the mother and father to improve their health and well-being in order to increase their chances of natural conception. The programme includes lifestyle guidance and supplementation for both potential parents in order to help them conceive. Many over-the-counter vitamins can greatly benefit the process if taken from the onset of trying to conceive. A specific set are recommended.
 
Prenatal vitamins almost always include folic acid, an essential nutrient that helps prevent devastating birth defects. However, what is not so well known is that approximately 50% of individuals’ bodies are unable to convert folic acid into folate, the form needed for it to be effective. Supreme Fertility has launched a folate supplement to address this vital concern. This is merely one example of the solutions proposed by the programme.
 
Because eating is such an important part of equipping the body with the strength to conceive, a recommended eating plan is included for both him and her. This programme not only suggests what to eat, and what not to eat, but also makes recommendations about individual micronutrients (vitamins and minerals) to ensure that the body can redirect this energy.
 
Lifestyle changes such as the use of cell phones, laptops, air filtration, stress levels and an optimal BMI (body mass index) are recommended as part of this unique programme. Additionally, a recommended detoxification of one’s house, food and personal care products as well as what to look out for on labels, are included. And while the adage “self-care” is often used loosely, Supreme Fertility specifies and emphasises the importance of this in specific ways.
 
The Supreme Fertility program is now available through us. Email us on [email protected] to find out more today.

​Our children are in a state of mental health emergency. 
Dr. M de Klerk
 
Even before the pandemic, by the time kids are 18, almost 1 in 2 are diagnosed with any mental health disorder. 
 
Even before the pandemic, suicide was the 2nd leading cause of death in our youth ages 10-24 years, only second to unintentional injury, and far above influenza-related deaths. Children 10-14 years old are 13X more likely to die by suicide than influenza & for teens 15-19 that number climbs to  27X. 
 
Even during the pandemic, injury & suicide remained the top 2 causes of death among children & teens, and yes - even higher the pediatric deaths from COVID-19. 
 
In the winter of 2020, ER visits for suicide attempts by children ages 12-17 jumped almost 40% compared with the pre-pandemic winter of 2019.
 
As we grapple with how this pandemic will end, let’s not forget that the epidemic of childhood anxiety & depression has been raging unchecked. 
 
We might  think that only adults are burdened by this pandemic, financially  and emotionally, but please do not disregard the effect on our children. 
 
Just because they can not vocalize their fears and worries like we do, we should not simply glance over their distress.
 
Talk to them, make sure they know that you support  them. And love them.....
 
If they need extra support, natural functional medicine offers wonderfull effective  treatments to support them on various levels.

​Nutritional deficiencies might contribute or even be the cause of your depression and anxiety.
Dr. M de Klerk
Nutrient deficiencies are a lot more common than you might think.
If you have a digestive tract that does not work properly, your ability to absorb nutrients will be less and you will become deficient quicker.
Being on a restrictive diet of any kind for too long, for example veganism, vegetarianism, keto, or autoimmune protocol, can put you at risk for deficiencies. Having a varied diet from all the food groups is essential.
If you’re taking a nutrient depleting medication like the birth control pill, places you at an increased risk for nutrient deficiencies. Medication that block acid, like PPIs and Tums, as well as those used in diabetics can create nutrient deficiencies that can manifest as anxiety and depression as well.
Nutrients like omega-3 fatty acids, EPA and DHA, B6, Inositol, folate, B12, copper, zinc, magnesium, and vitamin D have a direct impact on mood and are common deficiencies in people.
Additionally, if you have any issues with protein absorption you will be deficient in the amino acids your body needs to make neurotransmitters.
How to Heal Nutrient Deficiencies
Have Appropriate Lab Testing
The following blood tests will give you indication of what you are deficient in:
• CBC
• Ferritin
• Vitamin D
• Magnesium
• B12
• Folate
• Homocysteine
• And others as needed
Adopt a Whole Foods Diet
On top of optimizing gut health and absorption, you’ll also need to focus on a nutrient dense diet. Eat colorful, fresh foods in abundance.
In my next article I will discuss ways that you can improve your depression and anxiety in the interim while your practitioner works on identifying the root cause.

​Nutrient Deficiencies
Dr. M de Klerk
Nutrient deficiencies are a lot more common than you might think.
If you have a digestive tract that does not work properly, your ability to absorb nutrients will be less and you will become deficient quicker.
Being on a restrictive diet of any kind for too long, for example veganism, vegetarianism, keto, or autoimmune protocol, can put you at risk for deficiencies. Having a varied diet from all the food groups is essential.
If you’re taking a nutrient depleting medication like the birth control pill, places you at an increased risk for nutrient deficiencies. Medication that block acid, like PPIs and Tums, as well as those used in diabetics can create nutrient deficiencies that can manifest as anxiety and depression as well.
Nutrients like omega-3 fatty acids, EPA and DHA, B6, Inositol, folate, B12, copper, zinc, magnesium, and vitamin D have a direct impact on mood and are common deficiencies in people.
Additionally, if you have any issues with protein absorption you will be deficient in the amino acids your body needs to make neurotransmitters.
How to Heal Nutrient Deficiencies
Have Appropriate Lab Testing
The following blood tests will give you indication of what you are deficient in:
• CBC
• Ferritin
• Vitamin D
• Magnesium
• B12
• Folate
• Homocysteine
• And others as needed
Adopt a Whole Foods Diet
On top of optimizing gut health and absorption, you’ll also need to focus on a nutrient dense diet.
Eat colorful, fresh foods in abundance.

​OCTOBER is MENTAL HEALTH AWARENESS MONTH
by Dr. M de Klerk
Anxiety is so common that I am sure that you know someone who has had or currently has anxiety.
Perhaps you are suffering from anxiety and you are trying to understand why this has happened to you. You are probably also exploring different options to make your anxiety better.
The conventional perspective on anxiety is perhaps too simplified —myou have a neurotransmitter imbalance and you need a medication to re-establish that balance. This treatment may work, but not always.
This assumes that you are broken and the only fix is a pharmaceutical drug that you might have to take for many years.
And if you’ve chosen a medication to manage your symptoms—you have done nothing wrong.
In my next article I would like to offer you some tools to help you manage your symptoms…and maybe even kick the anxiety for good.

Dr. M de Klerk
​
In functional medicine we would rather try to identify the root cause of anxiety and then treating this body system/s. It’s like having a thorn in your foot—do you remove the thorn or just take the painkillers to shut the body up?
Healing anxiety with functional medicine means figuring out why you have the symptoms in the first place, while also offering you some relief and tools to manage the anxiety in the day to day.
3 Common causes of anxiety-
1. HPA dysfunction and adrenal weakness
2. Compromised GUT health
3. Nutrient deficiencies
1. HPA Dysfunction & Adrenal weakness
The hypothalamic-pituitary-adrenal axis (HPA) is what controls our response to stress and is why we fight, take flight or freeze when threatened with danger. This is a very good system and will save your life when threatened, but in our daily lives where our lives seems to be threatened constantly, our ancestral brain cannot understand this and it freaks out.... causing anxiety.
What happens when there is chronic stimulation of the stress system?
We see a change in the production of cortisol, DHEA, pregnenolone and even progesterone. This in turn alters our neurotransmitters, brain hormones. When unbalanced, some of these hormones causes panic, and the ones that are supposed to keep us calm is deficient.
But it isn’t just mental or emotional stress that can unbalance the HPA axis…
Inflammation stemming from chronic disease, hormone imbalances, infections etc can cause a disruption in the HPA axis. And as the system becomes more and more imbalanced, inflammation increases, creating a vicious cycle that can keep you in a state of panic.
Common Hidden Causes of Inflammation:
• Autoimmune disease
• Gut infections
• Chronic viral infections
• Blood sugar imbalances
• Oestrogen dominance
• Insomnia and sleep disruption
How to Heal the HPA Axis
1.Work with an Expert
If you’ve got serious HPA dysfunction then you’re going to need to partner with an expert to treat the root and rebalance the system.
2.Reduce Stress
-Meditate.
You do not need to practice yoga or even have a mat. Just close your eyes for 5-10 minutes daily and focus on your breath. Feel yourself inhaling and exhaling completely. Relax in your chair and let yourself spend a few minutes away from whatever is bringing you stress.
Be Present.
Take a moment to look around you and without judgement, take it all in. This is the practice of mindfulness. Being present in moment can help decrease anxiety, stress and depression. Try to spend at least 5 minutes a day just observing the life that surrounds you.
Move Your Body.
Even if it is a walk around the office. Movement will allow you to release tension from the body, increase oxygen to your brain and counter what that nasty stress hormone, cortisol, is doing to your body.
Reinforce Circadian Rhythm
This is the natural sleep/ wake cycle that your adrenals and mood love. Do this every day!
1. Expose yourself to natural light upon waking.
2. Wear amber glasses 2 hours before bed. This will drop cortisol and raise melatonin…what your body should be doing at this time.
3. Sleep in a completely dark room. No light. No exceptions cellphones or charger lights.
In my next article we will talk about Gut health and how it impacts on your mood.
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Following on from my previous article (http://www.naturopathichealthcarecentre.co.za/.../how-to...) where we discussed the workings of the parasympathetic nervous system, here are a few strategies to help restore the balance.

Here are 11 strategies that you can use to stimulate your Vagus nerve and to promote a more restful parasympathetic state:
1) Breathwork- diaphragmatic breathing
Place one hand on your stomach and the other hand on your chest. As you breathe in, feel your stomach expand, and when you exhale, your stomach should go back down. This is also known as “belly breathing.” This lowers your heart rate and blood pressure.
2) Connection
Community and belonging help you to feel safe and secure. When you are connected, you are calmer and more positive.
3) Diving Reflex
To stimulate the diving reflex, you need cold exposure. You can splash cold water on your face or put ice cubes in a ziploc bag against it. According to Dr. Arielle Schwartz, “The diving reflex slows your heart rate, increases blood flow to your brain, reduces anger and relaxes your body.”
4) Humming, Singing or Gargling
Don’t you always feel better when you start to hum or sing? Your worries are swept away by a song. Well, that’s because it’s activating your vagus nerve! Simply sing to feel better or gargle if you prefer.
5) Probiotics
It is clear to researchers that gut bacteria improve brain function by activating the vagus nerve.”
6) Omega 3 Fatty Acids
You can get these from fish oil, or if you’re a vegan, you can find them in chia seeds, flaxseed, hemp seed oil and walnuts.
7) Mindfulness and Meditation
According to a study, Loving-Kindness-Meditation created a healthy vagal tone in participants. Check out this guide for how to do this mediation here, and know that mindfulness in general is a way to activate your vagus nerve as well. Being present centers you.
Yoga
Yoga is a parasympathetic activation exercise that helps with digestion, blood flow and more.
9) ASMR (Autonomous Sensory Meridian Response)
ASMR sends “tingles” from your scalp down your spine and helps calm your nervous system with the use of triggers or tools. This entails whispering, scratching, tapping and other noises that pull you into a trance. There are many on Youtube.
10) ‘OM’ Chanting
If you want to activate your vagus nerve, a great way to do it is by chanting “OM” over and over again. This is often used in yoga, mantras and different faiths such as Hinduism and Buddhism. Whether you perceive it as a spiritual practice or just a meditation practice, it helps to calm you and create inner peace. Studies have shown that this creates greater relaxation.
11) Positive Self-Talk
Christopher Bergland says he uses Cora Harris’s mantra to stimulate his vagus nerve, “The bravest thing you can do when you are not brave is to profess courage and act accordingly.”
This produces positive self-talk even when you are feeling afraid.
Dr Marike de Klerk