Health Archives - Page 11 of 13

Apple Cider Vinegar

Apple cider vinegar is a tasty garnish which is a beneficial addition to your food on the Paleo diet. As part of your Paleo diet, you may like to try and incorporate Apple Cider Vinegar (ACV) in some when you can, as it is known to offer a wide range of health benefits. Instead of turning to anti-ageing lotions and potions, Apple Cider Vinegar is a good alternative as it is known to slow down the signs of ageing. The reasons for this are that it is high in minerals and potassium which are good for the complexion. Apple cider vinegar is also known to reduce and clear up problems with acne, whether taken orally or applied directly to the skin when diluted with some water.

If you are suffering from a nasty cough which is often the case during the winter, Apple Cider Vinegar is known to reduce the effects and clear it up. It is also beneficial for clearing up the sinuses, so if your immune system needs a bit of a boost, apple cider vinegar will really help. There are a number of other benefits to making apple cider vinegar a part of your daily diet, including the fact that it promotes digestion as it promotes healthy bacteria throughout the body. It can also help with menstrual cramps and act as a way of encouraging weight loss. These are the reasons why Apple Cider Vinegar is such a huge part of the Paleo diet.

Apple Cider Vinegar can also be taken to combat constipation, as it is known to improve the movement of the bowels. It is well worth introducing Apple Cider Vinegar at the start of your journey with the Paleo diet, so you can reap the benefits of it from the offset.

How To Add Apple Cider Vinegar To Your Diet

There are many ways in which you can incorporate Apple Cider Vinegar as part of the Paleo diet. As your diet will include eating a lot of salads and vegetables, it can act as a garnish to improve the taste of your foods and make them more enjoyable. It is a much healthier alternative to using mayonnaise as your garnish, as this won’t offer all the healthy benefits as Apple Cider Vinegar.

Another way to consume Apple Cider Vinegar is to add a drop of it to a glass of water to it in the morning. You will soon notice the benefits of it on your skin and how you feel. You only need to use a little of it on a daily basis, so even if you don’t particularly like the flavour of it, it shouldn't over-ride the taste of your foods.

If you want to achieve the best health benefits from your Paleo diet, stock up on loads of meat, fresh fish, vegetables and fruits the next time you do your weekly shopping. In addition, make sure Apple Cider Vinegar is on your list to make your foods tastier and include some seeds for eating as one of your snacks. If you can’t resist chocolate, make sure you choose dark chocolate as this is rich in anti-oxidants. There is no reason why you should be craving unhealthier foods on the Paleo diet and with the addition of garnishes such as the Apple Cider Vinegar; you will be much less likely to fall off the wagon.

Apple Cider Vinegar and Blood Sugar Balance

One of the lesser-known benefits of Apple Cider Vinegar is its effect on stabilising blood sugar levels. For those following a Paleo lifestyle, maintaining even energy levels without relying on refined carbs is essential. Studies have shown that ACV may improve insulin sensitivity after meals and reduce blood glucose spikes, especially when consumed before eating. This makes it a great tool for anyone aiming to keep their energy consistent throughout the day or manage cravings.

To take advantage of this benefit, try mixing one tablespoon of raw, unfiltered ACV into a glass of water and drinking it around 15 minutes before meals. This simple habit can support metabolic function and assist with appetite regulation.

ACV as a Natural Appetite Suppressant

Many people notice that regularly consuming Apple Cider Vinegar helps them feel fuller for longer. While it is not a magic bullet for fat loss, this increased satiety can help reduce unnecessary snacking or overeating. By pairing ACV with a protein-rich Paleo meal, you may find you stay satisfied for hours afterwards. This is particularly helpful if you are following a lower-carb version of Paleo or practising intermittent fasting.

A great option is to include ACV in a pre-dinner drink or use it to dress your evening salad. Its tangy flavour stimulates digestion and provides a natural kick that can replace less healthy pre-dinner habits.

Choosing the Right Apple Cider Vinegar

Not all Apple Cider Vinegar products are created equal. For maximum benefit, look for raw, organic, and unfiltered ACV that includes the “mother.” This is the cloudy, web-like substance that forms naturally during fermentation and contains beneficial bacteria and enzymes. Filtered versions without the mother are more shelf-stable but lack many of the nutrients that make ACV such a powerful tonic.

Brands stored in glass bottles and clearly labelled as unpasteurised are often your best bet. These versions retain their living properties and provide maximum support for digestion and gut health.

Apple Cider Vinegar for Skin and Hair

In addition to internal use, Apple Cider Vinegar is a versatile tool in your natural skincare routine. Many people use diluted ACV as a toner to help rebalance skin pH, tighten pores, and reduce breakouts. You can mix one part ACV to three parts water and apply with a cotton pad to clean skin.

For hair, an ACV rinse can add shine, remove buildup from hair products, and improve scalp health. Mix one to two tablespoons of ACV with a cup of water, apply after shampooing, leave for a couple of minutes, then rinse thoroughly. Just make sure to avoid getting undiluted vinegar in your eyes.

ACV as a Natural Cleaner in a Paleo Home

If you're aiming for a low-tox lifestyle that aligns with your Paleo principles, Apple Cider Vinegar can even replace many of your household cleaning products. Due to its antibacterial properties, ACV works well as a natural disinfectant for surfaces, cutting boards, and even produce washing.

Mix equal parts water and ACV in a spray bottle and use it as an all-purpose cleaner in your kitchen or bathroom. The natural acidity helps kill germs without the synthetic chemicals found in commercial products, making it a safer option for families and pets.

ACV and Seasonal Wellness Support

In the colder months, Apple Cider Vinegar can play a useful role in your immune-supporting arsenal. It pairs well with ingredients like raw honey, ginger, lemon, and cayenne to create a natural “fire cider” tonic. This traditional folk remedy is used to help ward off colds and flu, support circulation, and provide a quick energy lift.

To make a simple version at home, combine:

1 cup raw, unfiltered ACV
1 tablespoon raw honey
Juice of 1 lemon
A pinch of cayenne pepper
Grated fresh ginger

Sip a tablespoon of this mixture in warm water each morning as a natural immune booster, especially during the winter season.

Using ACV in Paleo Cooking

Aside from salad dressings, there are many creative ways to incorporate Apple Cider Vinegar into your cooking. It adds a punchy depth of flavour to roasted vegetables, stews, and braised meats. A splash of ACV in slow-cooked pulled pork helps cut through the richness and enhances the overall flavour profile.

Try whisking it into a marinade for chicken thighs or beef skewers, using it to deglaze a pan after searing meat, or adding it to homemade bone broth for a slightly tangy finish that helps extract nutrients from the bones.

Travelling with Apple Cider Vinegar

If you travel frequently, maintaining your health routine can be more challenging. Fortunately, you can find ACV travel sachets or capsules that make it easy to take your daily dose on the go. While liquid ACV is ideal, these alternatives are better than missing your routine entirely.

When staying in hotels or eating away from home, taking ACV before meals can also help offset the effects of unfamiliar ingredients and support digestive comfort.

Things to Keep in Mind

While Apple Cider Vinegar offers a wide range of benefits, moderation is key. Too much vinegar may lead to enamel erosion or digestive upset in sensitive individuals. Always dilute ACV before drinking, and consider using a straw to minimise contact with your teeth.

It is also wise to start slowly, particularly if you are new to consuming vinegar regularly. Begin with one teaspoon diluted in water and gradually increase as your body adapts.

Apple Cider Vinegar may be a small addition to your Paleo kitchen, but its impact can be significant. From digestive support and clearer skin to immune health and improved flavour, it earns its place as a versatile and trusted staple. If you haven't already made ACV a regular part of your routine, there's no better time to start.

Do you regular use Apple Cider Vinegar? I’d love to hear how you use it, please share in the comments below!

Betaine and the Paleo Diet

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Betaine is one of the many nutrients found in the body and it offers many ways to help our bodies function better and to look and feel healthier. As such, Betaine is a vital nutrient to consume as part of our diet and there are many foods which contain Betaine and offer numerous other health benefits. Betaine can be found in animals, plants and microorganisms and it is responsible for breaking up the fats and protein in the body. It enables the heart and blood vessels to function more effectively. The other benefit of Betaine is that it helps in treating homocysteine, which is a very harmful amino acid which can be obstructive to our blood vessels and cause strokes.

Homocystinuria is an illness which results from high levels of homocysteine and it can lead to extreme tiredness and fatigue, which is why it is essential to ensure we have the right amount of Betaine in our bodies. One of the other advantages of Betaine in our diets is that it increases the function of our metabolism, so is a good nutrient for promoting weight loss. It reduces fluid in our bodies which can lead to a fluctuation in our weight. It is important to intake the right amount of Betaine and not consume too much or too little of this essential nutrient, as it has the potential to lead to health problems.

Betaine is also thought to reduce the fatty deposits which can occur on the liver, often with alcoholics or those who suffer from illnesses such as diabetes. It is also thought that Betaine works well together with B vitamins so that the body is more protected from outside ailments which can lead to a weakened immune system and low resistance to colds and flus.

Intaking Betaine

On average, humans will consume about 1 gram of Betaine from any standard diet, but this is a lot higher when following the Paleo diet. Betaine can be found in supplements, but it is also found in a variety of foods, which is the most beneficial way of consuming the nutrient. The Paleo diet encourages the consumption of a number of different foods which have a high content of Betaine, such as vegetables which are known to have high levels of Betaine. The two most effective vegetables to eat as a means of raising Betaine levels are beets and spinach, although there are many others which have smaller levels of Betaine.

The main Betaine content of beets is found in the peel and the flesh and there are many ways to introduce it into the diet as part of the Paleo way of living. Beets can be boiled and mixed up with other vegetables to create a really tasty salad. You can also add some apple cider vinegar to create an even more flavoursome salad, while maximising the benefits to your health. Beets are also full of other vitamins and nutrients which act as an antioxidant to improve the immune system and promote a healthier body.

It is also quite simple to add spinach to your meals and this is a great food choice for increasing consumption of Betaine. Spinach is a really tasty addition to a salad or side dish which can be eaten raw or boiled. It also protects against homocysteine which makes it the perfect choice for a healthier diet and lifestyle. Spinach offers numerous other benefits to the health and should be a regular addition to your meals on the Paleo diet.

You can also find Betaine in other food groups which are encouraged as part of the Paleo diet, including fish, such as haddock and trout. A good meal which will keep your Betaine levels high would consist of fish and plenty of vegetables, in particular spinach and beets. You can also add shellfish to your diet if you want an easy alternative to your meals with a good level of Betaine.

The variety of good foods available on the Paleo diet and the fact that it improves Betaine levels further increases the importance of this type of diet. Unlike other diets which are only useful for weight loss and are more like fads rather than a way of life, the Paleo diet offers an important way to change your life positively for the future. There are many ways to incorporate all of the right foods with plenty of nutrients, including Betaine into your meals and these do not need to be complicated to prepare.

Betaine’s Role in Gut Health and Digestive Function

Beyond its benefits for cardiovascular health and metabolism, Betaine also plays a key role in supporting gut function. Specifically, Betaine Hydrochloride (Betaine HCl) is sometimes used in supplementation to increase stomach acid. This is particularly helpful for those who experience symptoms of low stomach acid, such as bloating, indigestion, and nutrient malabsorption. While not everyone on a Paleo diet will require Betaine HCl supplements, the emphasis on whole, unprocessed foods means you're more likely to restore natural digestive function over time — and Betaine can support that journey.

With poor digestion becoming more prevalent due to highly processed foods and chronic stress, consuming Betaine-rich foods can help enhance stomach acid production, ensuring optimal breakdown of proteins and absorption of nutrients like B12, calcium, and iron.

Betaine and Inflammation Reduction

Emerging research suggests that Betaine may help reduce inflammation by acting as a methyl donor in critical biochemical reactions. Chronic low-grade inflammation is believed to be at the root of many modern health issues, including autoimmune conditions, obesity, and metabolic syndrome. By improving methylation — a fundamental process for detoxification, gene regulation, and neurotransmitter balance — Betaine can help the body manage inflammation more efficiently.

Following a Paleo diet, which already limits inflammatory triggers such as refined grains and processed seed oils, means your body is in a better position to utilise nutrients like Betaine effectively. Add that to its role in liver health and detoxification, and it becomes clear that Betaine is an underappreciated but essential nutrient.

Other Paleo Foods Rich in Betaine

While beets and spinach are standout sources of Betaine, there are several other Paleo-friendly foods you can rotate into your meals to maintain optimal levels:

Quinoa (if tolerated): Though not technically Paleo for everyone, some individuals following a modified approach include quinoa. It’s one of the richest plant sources of Betaine.
Sweet potatoes: These starchy vegetables provide Betaine and also support gut health with their fibre content.
Turkey: A lean protein that contributes modest levels of Betaine while also being rich in essential amino acids.
Amaranth: Another pseudo-grain, occasionally incorporated by more flexible Paleo eaters for its high Betaine and protein profile.
Shellfish: Mussels, clams, and oysters contain a variety of minerals alongside Betaine, making them a perfect addition to your weekly meal plan.

The key to benefiting from Betaine is variety. Regularly including leafy greens, root vegetables, quality seafood, and animal proteins will ensure you’re not missing out.

Signs You Might Need More Betaine

If you’re struggling with low energy, sluggish digestion, or have a family history of cardiovascular disease, you might benefit from increasing your Betaine intake. While blood testing is the only way to confirm elevated homocysteine, symptoms such as frequent fatigue, memory issues, or poor recovery after exercise can be indicators that your methylation cycle is underperforming — something Betaine directly supports.

Digestive discomfort, bloating after high-protein meals, or a general sense of heaviness can also be signs that your stomach acid is too low. In these cases, focusing on Betaine-rich foods (and potentially Betaine HCl under professional guidance) may be worth exploring.

Simple Paleo Meal Ideas to Maximise Betaine

Here are a few meal ideas to help you incorporate more Betaine-rich foods into your diet, without complicating your routine:

Roasted beet and walnut salad: Serve with grilled chicken and a simple apple cider vinaigrette for a nutrient-packed lunch.
Pan-fried trout with sautéed spinach: A quick weeknight dinner that covers both protein and greens.
Shellfish stew: Combine mussels, garlic, sweet potato, celery, and herbs in a light broth for a warming, Betaine-rich meal.
Green smoothie: Blend spinach, beetroot, cucumber, lemon juice, and a small piece of ginger for a refreshing start to your day.
Egg and veggie hash: Cook up a medley of beets, sweet potato, and spinach with eggs for a hearty Paleo breakfast.

Conclusion: Is Betaine the Missing Link?

While not often discussed outside of scientific circles, Betaine plays a quietly powerful role in health and vitality. Its impact on liver function, cardiovascular health, methylation, and digestion makes it an unsung hero of optimal wellness. Fortunately, a properly constructed Paleo diet — rich in vegetables, quality proteins, and healthy fats — provides ample opportunity to keep your Betaine levels where they should be.

Rather than turning to supplements as a first step, prioritise your meals. Incorporate Betaine-rich ingredients regularly, and observe how your energy, digestion, and resilience improve. If you’ve experienced any noticeable benefits from eating more beets, spinach, or seafood, share your experience in the comments below — it’s always great to hear how real food is making a real difference.

Do you get enough Betaine in your diet?

Do You Really Know What You’ve Been Eating?

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Have you read about the horsemeat scandal in the UK? It seems that many products being sold as containing beef, have actually contained horsemeat. More and more products are being discovered across many brands as well as the supermarkets own brands. Most of the products are processed ready meals, with things like lasagne and spaghetti bolognese having been added to the scandal so far. Initially it was claimed “some” of the meat was horsemeat, but now it appears in some cases 100% of the meat has been found to be horsemeat.

One of the French food companies involved in the scandal, bought the frozen meat from a Cypriot food trader, who had bought it from a Dutch food trader, who had purchased the meat from two slaughterhouses in Romania. The French company then sold the horsemeat to a factory in Luxembourg, which was then sold under the Swedish brand Findus. This meat appears to be making it’s way into countless brands and products – with Findus just being the tip of the iceberg.

There is also concern that the horses may have been given the horse drug bute (phenylbutazone), which depending on the source you read, could be very harmful to humans if it gets into the food chain.

What ARE You Eating?

Most of the outrage so far seems to be at the fact that people have been eating horsemeat. Which yes, is outrageous and completely unacceptable (can you imagine if a similar scandal happened with pork?) But isn’t the biggest issue here that no one knows exactly what is in these processed food products? If they didn’t even know (and tell the consumers) that a frozen lasagne contains 100% horsemeat and 0% beef, how can we have any confidence about the other ingredients in the meal?

Even if the “beef” label is right on a product, with so much trading and smoke and mirrors masking the origin of the meat, I think we can be fairly confident a frozen ready meal is never going to contain grass-fed organic meat. In fact, I wonder how many different animals have contributed to the meat found in one ready meal? I guess it could be hundreds.

And what about the other ingredients? Is the tomato base of the spaghetti bolognese mainly tomatoes? Or is it bulked out with cheaper chemicals? Are the tomatoes that are used organic, or rather grown in glass houses with chemicals to help them grow as quickly as possible. Can we even be certain the tomatoes aren’t genetically modified?

How Can You Get Confidence About Your Food?

The only way to be certain about what you’re eating is to make it yourself. However busy you are, I don’t think there is ever a good reason to by ready made instant meals. It’s just not worth it. It’s also very important that as well as making your own food, you’re careful about the ingredients you use, particularly meat. It really is worth buying organic, grass-fed, pasture raised meat, from as close to the farm as you can get it (perhaps you can order from the farm directly, or use a local butcher who does). Always ask your butcher where the meat is from and how it was raised – and if he doesn’t know, it’s probably time to find a new butcher.

For most people reading this, ready meals aren’t likely to be an issue. But eating out probably is. It always bothers me that when you eat at a restaurant, or in a food court, the same issues apply. Where do they get their ingredients from? If they don’t make a big thing about their meat being grass-fed and organic, well, it probably isn’t. In the long term, the best thing is to ask in the restaurant. Hopefully this way the message will get through that people care, and want to eat good quality ingredients. There are some good restaurants who pride themselves on their local, seasonal organic produce – you just have to find them.

Isn’t it ironic that the sale of raw dairy, from a small farm with well raised animals, is illegal in many places; yet it seems to be common practice to sell food products without even being able to trace what the contents is, or where it comes from?

What are your thoughts on the food industry and the ingredients they use? And what about the horsemeat scandal? I’d love to hear where you stand, so please share your comments below.

The Bigger Picture Behind Processed Food Scandals

The horsemeat scandal shocked many not because of health implications alone, but because it exposed how little people actually know about what's in their food. It wasn’t just about horse versus beef—it was about supply chains, transparency, and how detached consumers have become from food sourcing. The issue made headlines, but it's far from an isolated incident. The truth is, the moment food becomes processed, especially on a mass scale, its integrity becomes murky.

It's Not Just About Meat

While the headlines focused on meat mislabelling, the reality is that many ingredients in ready meals and processed foods are just as questionable. Vegetable oils, preservatives, thickeners, colourants, artificial flavours, and sweeteners are common. Some are derived from genetically modified organisms (GMOs), others from chemical processes no consumer would be comfortable witnessing in person. And most of them don’t need to be clearly disclosed or sourced transparently.

There’s an assumption that if something is on a supermarket shelf, it must have passed some sort of rigorous inspection. But these systems often rely on paperwork and supplier assurance—exactly the links that broke down during the horsemeat scandal. If no one along the chain is verifying the actual contents, the door is wide open for mislabelling, substitution, and fraud.

Food Fraud Isn’t New

It might be shocking, but food fraud has existed for centuries. Olive oil is often cut with cheaper oils. Honey can be bulked out with corn syrup. Ground spices may contain powdered husks or dyes. Even coffee and tea have been subject to counterfeiting. Meat mislabelling just hits harder because of the emotional and cultural significance attached to it. But it’s all part of the same pattern: prioritising profit over transparency and nutrition.

Is Organic Always Safer?

In theory, organic labels should offer a layer of protection—but even then, it depends on trust in the certification body and the systems in place to prevent fraud. There have been documented cases where products were falsely marketed as organic or imported from countries with weaker enforcement. That’s why knowing your farmer, butcher, or supplier directly is a powerful way to take back control. A label only tells part of the story.

What “Beef” Can Legally Contain

In some processed products, “beef” doesn’t even mean 100% muscle meat. It can legally include connective tissue, fat trimmings, or mechanically separated scraps. These parts are emulsified, reshaped, and often flavoured artificially to mimic whole cuts. Throw in some fillers, stabilisers, and a thickener or two, and you’ve got a product that vaguely resembles meat—at a fraction of the price. And still, it ends up on dinner plates.

The Convenience Trap

Convenience is a powerful motivator. Time-poor, stressed consumers reach for ready meals because they’re quick, easy, and available. But this trade-off comes with a cost: nutrition quality, food transparency, and sometimes safety. Processed meals are rarely made with the same care, ingredients, or standards you’d apply in your own kitchen. And most people wouldn’t dream of eating the ingredients list if it were served separately on a plate.

Why the Paleo Approach Bypasses All of This

By choosing to cook from scratch and stick to whole foods—meat, vegetables, nuts, seeds, and natural fats—you automatically bypass much of the industrial food web. You know exactly what’s going into your meal, because you’re holding the raw ingredients in your hands. No hidden thickeners, no question marks about where your meat came from, and no cheap fillers pretending to be food.

This is the core strength of the Paleo approach. It's not just about cutting out grains and dairy. It’s about reconnecting with your food, understanding its origins, and treating meals as nourishment rather than mystery.

Dining Out Without Compromise

Restaurants, cafés, and takeaway shops face similar transparency issues. If they’re not openly talking about ingredient sourcing, there’s a good chance corners are being cut. Even when menus list meat as “beef” or “chicken,” there’s no guarantee of its origin or quality unless the venue makes it a point to source ethically or locally. And don’t be fooled by menus with rustic fonts and trendy buzzwords—it doesn’t always reflect what’s on the plate.

The solution? Ask. Question. Be that customer. And if the answer is vague or evasive, consider whether it’s a place you want to support. It’s not just about your health—it’s about creating demand for real transparency in food culture.

What You Can Do Differently

Shop at local markets and talk to stallholders about where their produce comes from.
Buy meat from trusted butchers who can tell you the breed, location, and diet of the animal.
Read the ingredient list—even on supposedly healthy products. If there are more than five ingredients and some you can’t pronounce, it’s a red flag.
Make your own sauces, broths, marinades, and dressings from scratch. These often hide the most additives.
Batch cook and freeze your own meals, so you’re not tempted by convenience when you’re tired or rushed.

It’s Not Just About What You Eat, But What You Avoid

The Paleo lifestyle isn’t just about including nutritious foods—it’s also about removing harmful, artificial, and unnecessary ones. When you eat clean, real food, you reduce your exposure to pesticide residues, food additives, artificial flavourings, and industrial trans fats. You stop outsourcing your health to a faceless supply chain. And you become the gatekeeper of your own well-being.

Most people don’t realise how much better they can feel until they start removing the mystery ingredients and ultra-processed foods from their diet. Less bloating, fewer cravings, more stable energy—it’s all connected.

What This Means Going Forward

Scandals like the horsemeat debacle are a wake-up call. Not just for governments and food regulators, but for every one of us who relies on packaged or prepared food. They remind us that blind trust is not a strategy, and that labels don’t always tell the full story. Cooking at home, asking questions, and voting with your dollar are some of the most powerful tools you have to protect your health and support a better food system.

The more we question, the more transparency becomes the norm—and the harder it becomes for these scandals to occur in the first place.

Should You Take Probiotics?

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Probiotics are constantly being advertised, but what are they, exactly? And if you follow a good, healthy Paleo diet, should you consider taking them?

Probiotics are, for the most part, live organisms such as bacteria that people consume in order to gain several health benefits. But how is this possible? After all, people often take antibiotics to deal with bacteria inside their bodies that are causing problems. Well, the thing is that there is a distinction to be made between good bacteria and bad bacteria. In normal circumstances, the body has a pretty good balance between the two so the bad bacteria cannot do any damage. However, there are situations such as being ill where this balance is lost. Therefore, taking probiotic supplements allows you to regain the balance and prevent a lot of further medical complications.

There are many different kinds of bacteria found in probiotics supplements and they all come with various health benefits. One of the most common genera is lactobacillus, which contains over 50 species of bacteria used in probiotics. These species can also be found in yoghurt and are usually effective at preventing certain infections as well as diarrhoea and skin disorders.

The genus of bacteria that makes up for almost 90% of all good bacteria found in the human body is bifidobacteria, which contains around 30 different species. They are immediately present in our bodies since birth and can help with various problems such as dental cavities, abdominal pains, bloating and bowel problems.

There are four other major bacteria genera found in the body: saccharomyces boulardii, streptococcus thermophilus, enterococcus faecium and leuconostoc. Each of them contains various species that have a positive effect on the human body, in one way or another.

For the most part, the healthy benefits that come from taking probiotic supplements impact two major areas: our digestive tract and our immune system. They affect our digestive tract because, as mentioned previously, they restore the balance between good bacteria and bad bacteria which can shift due to stress, bad diet, lack of sleep, drug usage etc. Their goal is to not let the bad bacteria grow in large amounts as this can lead to problems, but they also do not eliminate it completely since our bodies do have certain uses for it. Probiotics also help by eliminating toxins, chemicals and other harmful substances from our digestive tract while also helping absorb nutrients and delivering them to the cells that require them.

Probiotic supplements also have an impact on our immune system. They do not necessarily make it stronger, but by keeping the balance they ensure that the immune system is operating at maximum efficiency. Whenever this does not happen we are prone to being attacked by germs and this can lead to bad medical complications in some people. Allergic reactions, autoimmune disorders and infections are common results of this problem.

Therefore, taking probiotic supplements can have quite a positive effect on our bodies. However, they require the same care and attention as normal supplements, making sure that the brand is reputable (i.e. Paleo compliant) and that you take the recommended dosage.

Do you take any type of Probiotic alongside following the Paleo diet? And if so, which brand do you use?

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Arthritis and the Paleo Diet

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Unlike many other diets, the Paleo diet is renowned for the fact that it not only encourages weight loss but it can also help with a number of illnesses. One of such illnesses is arthritis which is caused by the inflammation of joints and is particularly common in females. Arthritis can occur in any part of the body and contrary to popular belief; it is not just a health problem which affects old people. Arthritis can occur at any time and any age and it can have a huge effect on a person’s standard of life. The illness causes a lot of swelling and pain throughout the body which can make everyday tasks a huge upheaval.

It is thought that a person’s diet can influence their likelihood of developing arthritis at any stage of their life and there are specific food groups which can actually encourage inflammation of the joints, leading to arthritis over time. The most common foods which are said to enhance the likelihood of arthritis are wheat and grains as they contain a protein called lectin, which is not easy to digest and thus can encourage inflammation.

As the Paleo diet completely discourages the consumption of wheat and grains it is thought that it can be hugely important in preventing arthritis and reducing the effects for those who already have the condition. The foods which we know are popular as part of the Paleo diet, including fresh fish and vegetables are anti-inflammatory which means they can reduce the risk of suffering from arthritis. A high intake of Omega-3 in the diet is the perfect way to maintain a good standard of health and this is the reason it is so widely encouraged with the Paleo diet. These food groups are easier to digest which makes them a much healthier option when it comes to taking care of our bodies.

There are many people who will turn to anti-inflammatory tablets as a means of combating the symptoms of arthritis, rather than looking more closely at diet and how this can have an effect on the condition. There is a common misconception that grains are important as a means of increasing fibre intake, but in fact this isn't really the case. Vegetables which are non-starchy and fresh fruit actually contain much more fibre than what you would find in grains, so skipping these from your diet will not have any adverse effects on the body and overall health.

Grains also have a lack of essential vitamins, including A, C and B12, so there is no reason why they have to be part of any healthy diet. The key foods on the Paleo diet such as vegetables, meat and fruit have these in abundance so are a much healthier choice when it comes to looking after your diet.

In order to take good care of the body from the inside to the outside and setting it up for a long and healthy life, the diet we choose to follow is vitally important. As we all know, there are lots of diets which are constantly introduced but many of these focus entirely on lowering weight as opposed to keeping us healthy. There are many diets which will help us lose weight very quickly but these can actually be very detrimental to health. The Paleo diet on the other hand can offer a way to enhance our quality of life which is what makes it so popular and the reason why the popularity continues to grow.

Arthritis can be hugely dilapidating and can even be so severe that it can prevent people from carrying out normal day to day tasks and being able to work. The Paleo diet is the ideal way to introduce the right food groups in order to help prevent this illness or significantly reduce the effects of it. It is not a quick fix though, it takes a lot of dedication and following it to the letter – and the longer this is done, the easier it becomes. The incorporation of exercise together with the Paleo diet can provide a quicker way of combating arthritis and preventing the stiffness of the disease which can cause major health issues.

If you suffer from arthritis I’d love to hear how Paleo has helped and how much difference it has made. Surely following a real food, Paleo diet is a much safer health option than consuming tablets, which are only really a temporary resolution.

DIY Paleo Toothpaste Recipe

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Do you use regular shop bought toothpaste? You’re careful about what you eat – but what about what you brush your teeth with?

I just read the ingredients on two brands of toothpaste, Colgate and MacCleans – and was shocked by what they contained. I don’t even know what the ingredients actually are – and I certainly couldn't find them at the farmers market. Here are just some of the common ingredients I saw…

Glycerin, Silica, Flouride, Sodium Methyl Cocol Taurate, Disodium Phosphate, Titanium Dioxide, Sodium Saccharin, Methylparaben, Propylparabem C173360, C174160, Sorbitol, PVM/MA Copolymer, Sodium Lauryl Sulphate (SLS), Carrageenan, Triclosan, Mica, Brilliant Blue and Quinoline Yellow

Whilst you aren't supposed to swallow toothpaste, it’s fairly obvious that the ingredients can get into your blood stream. And that’s just adults – do children really manage to spit it all out?

Animals don’t use toothpaste – and clearly a few hundred years ago we wouldn't have been using such chemical laden products on our teeth. So is it really necessary?

Fluoride is a very controversial addition to toothpaste, and one that highly concerns me. From what I've read, Flouride seems to be highly toxic – and quite possibly not as great for teeth as the experts proclaim.

What’s The Alternative To Commercial Toothpaste?

Of course when you follow a Paleo diet, you won’t be eating the processed sugary foods that cause damage to teeth – this makes dental care a whole lot easier.

Instead of using a commercial toothpaste, you can go really basic and just floss and use baking soda to brush your teeth with. But baking soda can feel quite abrasive if you use it all the time – and also the taste might not be quite to your liking. You can also just use coconut oil. But, here’s a good recipe that I've tried. The peppermint oil takes the edge off the baking soda and leaves a “fresh” taste.

Ingredients:

8 teaspoons of baking soda
5 teaspoons of coconut oil (exactly what you use to cook with – hopefully unrefined, extra virgin)
10 drops of peppermint oil (adding cinnamon instead is another winning combination)

How To:

Mix the ingredients together thoroughly in a small pot.

When ready to used, scoop out onto your toothbrush with a small wooden stick (or similar)

Remember – It’s not going to taste like what you've been used to in the commercial toothpastes – but you’ll soon get used to it. Your health and teeth will thank you!

Why Make Your Own Paleo Toothpaste?

Making your own toothpaste might sound extreme at first, but for anyone following a Paleo lifestyle in Australia, it just makes sense. You’re already choosing real food, avoiding artificial additives, and being mindful of what goes into your body—so why not apply that same thinking to what goes in your mouth twice a day?

A DIY toothpaste recipe like this one avoids harsh chemicals, artificial sweeteners, and unnecessary foaming agents. It also lets you tailor ingredients to suit your preferences—whether that’s adding peppermint for freshness or cinnamon for a warming twist. Coconut oil offers natural antibacterial benefits, and baking soda gently cleans teeth without the synthetic extras.

If you're looking to align every part of your daily routine with Paleo principles, swapping out commercial toothpaste for a homemade version is a small but powerful step. Plus, it’s surprisingly easy—and cheap—to make your own.

What do you use to clean your teeth? If you've got a favourite recipe, I’d love to see it in the comments below!

Can You Get Enough Calcium On A Paleo Diet?

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If you've told anyone you follow a Paleo diet, one of the typical responses you’ve probably got back, is bound to be “but how can you get enough Calcium?”

As part of any healthy lifestyle it is essential to have a decent amount of calcium in the diet, as it is involved in so many crucial functions. Calcium is known to strengthen the bones and teeth and can help to reduce the risk of suffering from osteoporosis, which causes brittle bones and can be very detrimental in the quality of life for sufferers. It is also thought the mineral can help to prevent cardiovascular disease and other illnesses which can cause a lot of problems in later life.

In order to really get the benefits from calcium, it is important to incorporate it with other nutrients and vitamins, as they work in conjunction with each other to produce the most effective results. Vitamins such as C and D3 help the body to absorb calcium so that the benefits are maximised. If these vitamins are not present in the diet, it won’t be absorbed sufficiently, which means the calcium won’t offer the benefits you would expect from it.

We don’t all require the same intake of calcium; there are factors which affect the level of calcium we should consume in our diet. Children require a lower level than adults and women are usually required to take in more calcium than men. Pregnant women should also try to take in a higher level of calcium as it will be beneficial for both mother and baby.

We know that calcium is essential for the body, but we have been led to believe that we need a lot more in our diet than what we actually need. It is also a misconception that the only way we can get the calcium we need is through the consumption of dairy products and in particular milk, which is not the case. There are many other foods which provide a good quantity of calcium and more than enough to ensure we have an adequate amount in our bodies. It can also be detrimental if we consume too much calcium, as it inhibits the absorption of magnesium. Magnesium is important for a healthy body and a lack of this can have an adverse effect on the body.

As a strict Paleo diet excludes dairy, many people wrongly assume eating this way will result in a Calcium deficiency. However, this simply is not the case. Not only are there some far better sources than milk – when the processed foods are removed from your diet your calcium requirements are actually lower. In fact, it is not calcium intake that is important, rather calcium balance. Processed things such as soft drinks actually use calcium in their digestion – effectively leeching calcium from your body. If you eat a lot of these types of foods, your calcium requirements are clearly going to be a lot higher. When you eat a natural Paleo diet – real food – your requirements are going to be a lot less.

Good Paleo Calcium Sources

There are lots of foods other than dairy products which many people just don’t associate with calcium. These foods act as a good source of calcium and provide us with other health benefits, including providing an adequate amounts of essential vitamins and other minerals.

Leafy green vegetables are a great calcium sources, as are high quantity of fish, such as salmon and mackerel. These can also offer a substantial amount of the mineral, as well as providing us with vitamins and antioxidants which are the perfect way of maintaining a healthy lifestyle.

Walnuts and hazelnuts are other foods which act as a good source of calcium. It is important not to eat too many of these though due to the Omega 3/6 ratio, so sticking to a low quantity will achieve the desired result. Eggs are also a way of ensuring calcium is present in the body and in particular egg yolks are a good source. It is a good idea to take note of the calcium levels of the foods you are eating, so you know whether you are taking in too much or too little.

How Lifestyle Affects Calcium Retention

It’s not just diet that affects your calcium levels — lifestyle factors also play a significant role in calcium retention and bone health. Regular physical activity, especially weight-bearing exercises like walking, hiking, or strength training, stimulates the production of osteoblasts, which are the cells responsible for building bone. This means that movement isn’t just good for your heart and muscles — it directly supports strong bones and better calcium utilisation.

On the flip side, a sedentary lifestyle or prolonged periods of inactivity can increase the risk of bone density loss over time. This is another reason the Paleo lifestyle, with its emphasis on natural movement and staying active, provides more than just dietary benefits. Being outdoors and physically engaged also increases your Vitamin D exposure, further supporting your body’s ability to absorb and regulate calcium effectively.

Hidden Calcium Stealers in Modern Diets

While many people worry about not getting enough calcium, fewer consider the modern-day calcium stealers that are so prevalent in today’s diets. Phytic acid, for instance, is found in high concentrations in grains and legumes — foods not typically included in a Paleo diet. Phytic acid binds to minerals like calcium and magnesium in the digestive tract, making them less bioavailable. This means that even if your calcium intake looks adequate on paper, it may not be effectively absorbed if your diet is high in these anti-nutrients.

Excessive salt, caffeine, and alcohol are also known to reduce calcium absorption or increase calcium excretion. Many processed and convenience foods are very high in sodium, which increases calcium loss through the urine. Similarly, a heavy coffee or alcohol habit can interfere with your mineral balance over time. By focusing on a whole-foods Paleo approach and limiting or eliminating these substances, you're already helping to protect your body’s calcium stores naturally.

Bioavailability of Calcium in Paleo Foods

Not all calcium-rich foods are created equal. Bioavailability — how well the body can absorb and utilise the calcium — is just as important as the amount. For example, dark leafy greens such as kale and bok choy have high calcium content and excellent bioavailability, meaning your body can actually use most of the calcium they provide. Spinach, although rich in calcium, contains high levels of oxalates which inhibit absorption, so it shouldn’t be relied on as a primary source.

Bone-in fish like sardines and salmon are particularly beneficial because their small, soft bones are a highly bioavailable calcium source. If you’re eating canned versions, look for those labelled “with bones” and opt for sustainably sourced brands when possible. Homemade bone broth is another excellent addition to a Paleo diet. Not only is it rich in collagen and minerals, but slow simmering of the bones releases calcium into the broth, making it a nourishing and absorbable way to support bone health.

Supporting Minerals and Nutrients for Strong Bones

Calcium doesn’t act alone. Several other nutrients play essential roles in maintaining strong bones and ensuring calcium is properly absorbed and distributed. Magnesium is critical for converting vitamin D into its active form, which in turn regulates calcium metabolism. Foods like avocado, dark chocolate (85%+), leafy greens, and pumpkin seeds are good Paleo-friendly sources of magnesium.

Vitamin K2 is another essential nutrient, helping to direct calcium to where it belongs (in your bones and teeth) and prevent it from depositing in soft tissues and arteries. While K2 isn’t abundant in many foods, it’s found in pasture-raised egg yolks, grass-fed animal fat, and fermented foods like sauerkraut. Liver, another highly nutrient-dense food often consumed in a Paleo diet, also provides small but beneficial amounts of K2.

Practical Tips for Ensuring Adequate Calcium on Paleo

Include a variety of dark leafy greens daily — rotate between kale, collards, turnip greens and bok choy for best results.
Incorporate bone-in canned fish like sardines into your weekly meals.
Add a mug of homemade bone broth as a regular part of your diet — especially in winter.
Snack on nuts and seeds in moderation, prioritising those with better omega ratios like macadamias and pumpkin seeds.
Eat pasture-raised egg yolks for small, consistent amounts of calcium and K2.
Stay active with daily walking, strength training or bodyweight movements to support bone density.
Get safe sun exposure to help your body synthesise vitamin D naturally, especially in the warmer months.

Final Thoughts on Paleo and Calcium

The belief that dairy is the only pathway to strong bones is outdated and overlooks the complexity of calcium absorption and the body’s true needs. With the right mix of real, nutrient-dense food, daily movement, and sun exposure, the Paleo lifestyle offers everything you need to maintain strong bones and a balanced calcium intake — without the need for milk or processed supplements.

If you’re concerned about your calcium levels, consider speaking with a nutrition-savvy health professional and track your intake for a few days to get a clear picture. You might be surprised to learn that you’re already getting more than enough calcium — naturally, and without compromise.

Do you eat dairy? Where do you get most of your calcium from? Share in the comments below!

Paleo Primal Diet Health Benefits Massage why good for you healthy natural muscles-min

8 Reasons Why You Should Have A Regular Massage

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With a massage in Sydney typically costing over $100 for an hour, it has always been a very occasional treat. On my recent travels to Indonesia however, I found Balinese massages were offered almost everywhere – and the going rate worked out at somewhere between $4.50 and $12 an hour. With prices like that, I thought I’d conduct my very own experiment, which basically involved having as many massages as I could and seeing if I felt any better for it!

The first few were quite sore, probably because I had some muscle tension. By the end of the trip, the soreness had completely gone. I noticed my sleep was better (though being on holiday probably has a big part to play), I felt relaxed and I'm certain I am a bit taller!

Having got back and researched it a bit further, there are lots of reasons for having regular massages.

The Benefits of Massage:

1. Posture gradually improves as the muscles around the spine become more flexible and less tense.

2. Circulation is encouraged, which is good for muscle recovery and healing

3. Massage encourages deeper breathing, helping oxygen circulate encouraging healing and growth

4. Joint flexibility is increased and tension relieved

5. A calm mind is encouraged by massage along with a completely relaxed body.

6. A massage is claimed to boast alertness and improve attention.

7. The cortisol that is decreased by massage is said to boast your lymph flow and immune cells (though I think the massage I had by the sneezing, sniffing masseuse in Bali probably didn’t have such a benefit to my immune system)

8. The decrease in cortisol and increase in serotonin and dopamine provided by the massage may also reduce stress, anxiety and depression.

If only a daily massage was an affordable option!

How Often Should You Get a Massage?

The frequency of massage therapy really depends on your individual needs and goals. If you’re using massage as part of recovery from an injury or to manage chronic pain, weekly sessions may be ideal. For general relaxation or maintenance, a fortnightly or even monthly massage can still deliver noticeable benefits.

Many physiotherapists and wellness practitioners suggest a regular massage schedule is far more effective than infrequent, reactive sessions. A one-off massage might feel amazing at the time, but the cumulative effects of regular bodywork—like better posture, improved circulation, and reduced muscle stiffness—really show after a few weeks of consistency.

Types of Massage and Which One is Right for You

If your only experience with massage has been a Swedish or Balinese style, it’s worth exploring some of the other techniques available. Different massage styles offer different benefits:

Swedish Massage: Best for relaxation and light muscle tension. Long strokes and kneading movements help promote calm and improve blood flow.
Deep Tissue Massage: Ideal for chronic muscle tightness and postural problems. This style targets the deeper layers of muscle and connective tissue.
Sports Massage: Focuses on areas affected by sports or physical activity. Excellent for injury prevention and recovery.
Lymphatic Drainage: A gentle technique that stimulates the lymphatic system and helps reduce water retention, swelling, and fatigue.
Thai Massage: Combines acupressure, stretching, and yoga-like poses to improve flexibility and release energy blockages.

Choosing the right massage depends on your goals. If you’re unsure, start with a Swedish massage and ask the therapist to adjust the pressure and techniques based on your feedback.

Massage and the Paleo Lifestyle

Massage might not be something you typically associate with the Paleo lifestyle, but it complements it beautifully. The Paleo philosophy is centred around returning to natural movement, eating, and living habits—and massage supports this by helping to realign the body and reduce the strain caused by modern life. We weren’t made to hunch over laptops or spend hours seated in cars or on planes. Regular massage can help undo some of this damage by loosening tight muscles and allowing you to move more naturally.

Just like a good night’s sleep and eating nutrient-dense food, bodywork contributes to a holistic view of health. Massage is a restorative tool that helps manage stress, reduce inflammation, and regulate hormones—key pillars in any ancestral health framework.

Why Massage is Especially Important in the Modern World

Modern life is not kind to our bodies. From long hours sitting at a desk to digital overload and high stress levels, it’s no surprise many of us suffer from tight shoulders, headaches, back pain, and poor sleep. Massage offers a reprieve from this constant stimulation. It allows the nervous system to shift into parasympathetic mode—the “rest and digest” state—which is often neglected in our always-on culture.

Massage also encourages mindfulness. Even if you don’t actively meditate, a massage session provides a pocket of time where you’re not distracted by your phone, computer, or mental to-do list. This kind of reset can be just as powerful as a good workout or a nourishing meal.

Creating a Self-Care Routine with Massage at Home

If regular professional massage is out of reach, there are still options to incorporate massage into your routine at home. Consider investing in a few key tools:

Massage balls or rollers: Great for targeting specific trigger points like your back, glutes or calves.
Massage gun: These have become incredibly popular and are excellent for loosening tight muscles quickly.
Foam roller: Perfect for post-exercise recovery and improving flexibility over time.
Essential oils: Aromatherapy can elevate the experience and help relax both the body and mind.

Even a few minutes of targeted self-massage each day can dramatically reduce tension and improve your overall sense of wellbeing. Pair it with a few deep breaths, some gentle stretching, or meditation to amplify the effect.

Is Massage Worth the Cost?

It can be easy to dismiss massage as a luxury, but when viewed through a health and wellness lens, it becomes more of an investment. Many people spend hundreds of dollars a month on supplements, gym memberships, or fitness gear but overlook the profound impact massage can have on physical and emotional wellbeing.

In countries like Indonesia or Thailand, where massage is accessible and affordable, people incorporate it into their lifestyle far more regularly. Perhaps there’s something to be learned from this approach—massages don’t have to be elaborate spa treatments. Even a 30-minute foot or back massage can do wonders. If affordability is a concern, consider trading with a partner or friend, looking for student massage clinics, or bundling prepaid sessions for a discount.

Final Thoughts

Your health isn’t just about what you eat or how you move—it’s also about how well you rest and recover. Massage is one of those rare interventions that supports the mind, body, and soul. Whether you opt for weekly sessions or occasional indulgences, it’s a practice worth incorporating into your routine.

So next time you’re feeling stiff, anxious, or just in need of some TLC, consider booking a massage or rolling out a mat at home. Your muscles—and your mind—will thank you.

What benefits have you gained from massages? Do you regularly have them?

CoQ10 & The Paleo Diet

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Yet another possible deficiency is Co Enzyme Q10 (CoQ10), even on a strict Paleo diet.

What is CoQ10?

It actually assists with mitochondrial electron transfer and stress reactions that happen biochemically within the body. You cannot have too much Co Enzyme Q10, as it is great for providing better nutrient density to the mitochondria to help us make and burn more energy. It also helps increase our exercise ability and stamina.

Exercising helps increase the oxidation that occurs from our stress hormones with most exercise hermetic when things are in balance and running smoothly. If we are suffering from a co Enzyme Q10 deficiency caused by statins, Neolithic diseases or from just generally being unfit and out of shape there is a need to increase the dietary intake of Co Enzyme Q10 to optimise health.

CoQ10 comes in two forms, Ubiquinone and Ubiquinol, with one being an oxidised form and the other a reduced form – you can tell which is which by the price! Ubiquinol is three times more expensive because it is much harder to make the reduced optimal form. Ubiquinol contains two hydroxyl groups rather than just one; this allows it to bond much better with water molecules making it more readily absorbable by the mitochondria in our cells to help with energy production.

Primal Diet Supplement Vitamin Mineral Deficiency

Ubiquinol is also the biologically superior form of Co Enzyme Q10 because it is an electron donor; this makes it a very effective neutraliser of free radicals. It is the only form of Co Enzyme Q10 that looks for lipid peroxyl radicals that can cause damage to the polyunsaturated fatty acids present in your cell membranes. When you are eating a Paleo diet this is a wonderful benefit as depletion of cellular Co Enzyme Q10 can’t support basic cellular functions. A Paleo diet together with a higher activity level requires optimal cellular and mitochondrial functions.

At the 5^th Annual International CoQ10 symposium that was held in Kobe, Japan findings were released that showed the superiority of ubiquinol when given to a group of seriously ill patients with advanced stage cardiac disorders. If this can help those who are close to death with severe heart failure it is a critical component for any person looking to change their life by adopting a new healthy living plan or diet.

The study revealed that those clinically ill patients who had already suffered from heart failure easily absorbed ubiquinol CoE10 into their bloodstream showing excellent improvements in all heath parameters. Another key factor that was announced was those with Hashimoto’s or other autoimmune diseases really need to only use the ubiquinol as they are unable to convert ubiquinone into ubiquinol due to their low B12 and B6 levels. They also need higher doses of ubiquinol more often.

Do you supplement with CoQ10? Please share your experiences in the comments below.

Estrogen & The Paleo Diet

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When people mention estrogen they are more often than not referring to estradiol which is the major form of oestrogen in both men and premenopausal women. Today we will talk about estradiol which is the hormone that has the most wide-ranging effects on both women and men.

What is estrogen?

It’s actually a catch-all type term for a number of chemicals with similar functions and shapes such as estradiol (E2) or estrone (E3). During a female's reproductive years her estradiol levels are higher than other estrogens. During menopause however these estradiol levels decrease with the bulk of the woman’s estrogen content coming from E3 and E1. This is important as it is the E2 that the woman’s ovaries pump out and this is what has the biggest effect on her reproducing years – sending fat stores to the hips and thighs rather than to the abdomen. It is the decrease in E2 during menopause that leads to an increase of abdominal fat.

Estrogen is also responsible for maturing the female sex organs and the growth of the uterus. In males while testosterone is responsible for the male reproductive organs estrogens inhibits the death of cells in sperm cells.

Estrogen actually inhibits growth and has been used effectively to stop girls growing too tall. It is also a major part of bone development for males and females and can lead to poor bone density as women age as they become unable to produce normal amounts of estrogen. Estrogen replacement therapy usually assists and rectifies the bone density problem.

Women suffering from clinical depression have been found to produce less estrogen – but more testosterone, than normal with estrogen replacement therapy helping their condition. Men who suffer from depression actually produce far more estrogen than normal. Women also have an increase in function of their atherosclerotic arteries which could help explain the increase in heart conditions in pre-menopausal women.

Estrogen has reduced the formation of amyloid plaque that occurs in the brain of Alzheimer patients. In as many as 80% of breast cancer cases estrogen receptor sites rely on estrogen for fuel, with a rather common treatment for this type of breast cancer being to suppress the production of estrogen. Research has shown that males who received high levels of estrogen whilst in the womb are at greater risk of developing prostate and testicular cancer as adults.

Estrogen is very useful and can reduce strength and lean muscle mass while still promoting body fat accumulation with estrogen-dominant males often being obese and under-muscled. It is the large dose of estrogen that throws off the delicate hormonal balance and cause problems. While stunting a Child's growth might sound negative when you first hear about it, unchecked growth can have terrible consequences for the Child's health.

Both males and females need and produce estrogen for a reason as it has some very important uses within the human body. The problems lie in the unnatural amounts of the hormone within the body . Estrogen is essential for both women and men but imbalances – especially in post-menopausal women and in men can lead to muscle loss and fat gain.

Have you had your levels tested? If you've had an imbalance, please share your experience in the comments below – you never know who you might help out!

How Modern Diets Influence Estrogen Levels

Modern Western diets, with their high levels of processed foods, sugar, and industrial seed oils, have a disruptive effect on hormone production, including estrogen. Excessive sugar intake, for example, can spike insulin, which in turn influences oestrogen levels by increasing aromatase – the enzyme that converts testosterone into estrogen. This contributes to estrogen dominance, a condition increasingly common in both men and women.

Unlike highly processed diets, a Paleo approach focuses on whole, nutrient-dense foods that help regulate hormonal balance naturally. With balanced blood sugar, steady insulin levels, and reduced toxic exposure, your body is far better equipped to maintain optimal levels of estrogen and other vital hormones.

Environmental Estrogen Mimics

Another concern tied to hormone imbalance is the intake of xenoestrogens – chemical compounds that mimic estrogen in the body. These are found in pesticides, plastics (like BPA), cosmetics, and non-organic animal products. Although they aren’t biologically identical to human estrogen, they can still bind to estrogen receptors and cause havoc.

Following a Paleo lifestyle helps reduce your exposure to xenoestrogens. Prioritising organic produce, grass-fed meats, and natural personal care products can significantly reduce the load of synthetic estrogens on your system.

Paleo Foods That Support Healthy Estrogen Levels

Certain foods can naturally assist the body in metabolising and balancing estrogen levels. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale are rich in indole-3-carbinol, a compound that supports the liver’s ability to metabolise excess estrogen. The liver plays a key role in detoxifying hormones, and the nutrients in these vegetables directly assist that process.

Fermented foods like sauerkraut and kimchi promote gut health, which is also crucial in hormone regulation. The gut microbiome affects the reabsorption and excretion of estrogen. A healthy gut flora ensures that your body doesn’t recycle excess hormones, which could otherwise be reabsorbed and lead to imbalances.

Healthy fats like those from avocado, nuts, olive oil, and oily fish support hormone production as well. Hormones like estrogen are built from cholesterol and healthy fats, so removing fat entirely from the diet – as some mainstream diets suggest – can be counterproductive.

Exercise and Lifestyle: Key Components

Diet isn’t the only piece of the puzzle. Lifestyle factors like exercise and stress management play huge roles in regulating estrogen. High-intensity exercise can help lower estrogen dominance by promoting fat loss – especially from the abdominal region, where excess estrogen is often stored and produced.

Equally important is reducing chronic stress. Elevated cortisol (the stress hormone) can interfere with the balance of sex hormones, leading to increased estrogen in men and reduced progesterone in women. Simple changes like getting better sleep, meditating, walking in nature, and unplugging from devices can support a healthier hormonal environment overall.

Post-Menopausal Estrogen Balance

After menopause, estrogen levels naturally decline, and the source of estrogen shifts largely to fat cells and the adrenal glands. Maintaining a healthy body composition and supporting adrenal health become even more important. Paleo's anti-inflammatory approach, full of nutrient-rich, unprocessed foods, can be highly beneficial for post-menopausal women looking to stabilise their hormonal landscape without resorting to synthetic hormone therapies.

Supplements such as magnesium, vitamin D, and omega-3 fatty acids also support hormonal health and are often helpful during this stage of life. However, food should always be the foundation, with supplementation only where necessary.

Men and Estrogen: The Other Side of the Coin

Although estrogen is often associated with female health, it's vital for men as well. Estrogen in men supports brain function, libido, and bone health – but too much of it can lead to issues such as gynecomastia (male breast development), low testosterone, and abdominal weight gain.

Poor diet, excess alcohol, and high exposure to plastics are all culprits. Fortunately, adopting a Paleo framework – minimising processed foods, alcohol, and endocrine-disrupting chemicals – can go a long way in restoring hormonal balance for men.

Putting It All Together

Estrogen isn’t inherently “bad” – it’s essential. The real issue is imbalance, especially in today’s environment where so many factors conspire to push hormone levels out of their natural rhythm. By adopting a Paleo lifestyle, you support the body’s natural ability to regulate hormones by feeding it whole foods, reducing toxins, and living in alignment with how humans evolved to function.

If you suspect you might be dealing with estrogen dominance or imbalance, speak with a qualified healthcare provider who understands the interplay between diet, lifestyle, and hormones. Getting the right tests, such as saliva or Dutch hormone panels, can give you clear insights into what’s really going on.

Ultimately, balancing estrogen is not about quick fixes or drastic hormone therapy – it’s about supporting your body consistently with the right inputs. And a well-structured Paleo diet provides exactly that.