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Tag Archives: supplements

  • Headaches & Some Natural Alternatives to Treatment

    Chronic headaches can be separated into 3 categories: tension headaches, migraine headaches, and cluster headaches. So, how can we differentiate between these types of headaches?

    Tension-type Headaches

    This is the most frequent and chronic headache. It is bilateral, frequently located in the occipital (back of the head) region, with pressing pain or pain that feels like being tightened up. Stiff shoulder and a feeling of dizziness can occur, but no vomiting or hypersensitivity to light and sound. Posture is a main cause of this kind of headache. Also looking down, stress and over-fatigue.


    Onset and intervals of migraines can have a duration of several days or weeks, but tend to only last a few days. They are often accompanied by nausea, vomiting, and hypersensitivity to light and sound in the duration of the attack. The pain can be caused by release from stress, hunger, crowdedness, excessive sleep, being in direct hot sunlight, drinking, or exercise. Lying down in a dark room can help. Migraine can occur with or without aura.

    Cluster Headaches

    Cluster headaches take place in clusters frequently at a set time. They can occur daily and in many cases can last for one to two months. The cluster period, presents with severe headache behind the eyes and is accompanied by lacrimation from the eyes and a stuffed nostril, can take place once or twice a year, or once in several years. However, when the period passes, no headaches take place. The headache often lasts for one to two hours and can be severe, after which it resolves on its own. Cluster headaches are uncommon. Cluster headache occurs with relatively characteristic symptoms. It is one of the most excruciating pains people experience, and its existence should be known.

    Suggestions for Alternative Pain Relief

    Willow Bark

    Was used by European practitioners and remains popular today for the treatment of pain, fever and inflammatory conditions. The key ingredient in willow bark- which also goes by the name Salix alba and White Willow- is Salicilin, a derivative of the active ingredient in aspirin. In addition to Willow Bark, Salicilin and Salicylic acid can be found in several fruits including cantaloupe and grapes as well as the spices thyme, paprika, cumin, dill, oregano, turmeric, and curry powder.


    When it is applied topically, it serves as a natural analgesic by blocking activity at the vanilloid receptor, which sits on pain sensory nerve endings.


    The active ingredient, gingerols, mimics the chemical structure of capsaicin to block the vanilloid receptor and reduce pain. Ginger is most frequently taken in the form of a herbal tea, however, researchers are currently exploring whether powdered forms may be more effective.


    Studies show that Omega-3s can reduce inflammation and pain, particularly those associated with chronic back ailments, osteoarthritis and other chronic pain conditions such as headaches. The key behind Omega-3s healing powers lies in its EPA and DHA content, which boost your body's levels of the chemicals that minimise inflammation and its associated pain. To increase your Omega-3 intake, add cold water fish- such as salmon, tuna and mackerel- to your diet or try a pharmaceutical-grade supplement that contains low levels of mercury and other harmful heavy metals.

    Vitamin C

    More specifically Ascorbic Acid- has some pain-relieving properties found in broccoli, black currants, citrus fruits, kale, parsley, and peppers. Vitamin C helps build collagen in the muscles to prevent injury and pain, and also has diuretic properties that flush muscles of toxins.


    Plays an integral role in over 300 body processes, one of which is pain relief. Touted most frequently as a treatment for migraines, magnesium acts as a muscle relaxant and has been shown to reduce the intensity and duration of migraines as well as reduce reliance on prescription migraine medications. Food sources include soy, nuts, seeds, and leafy green vegetables.


    Although most frequently touted as an anti-inflammatory, glucosamine has been shown to be as effective as ibuprofen at reducing pain, but with fewer side effects.

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

  • Prolonged Flu Season: How Can I Best Protect Myself?

    flu season

    Spring has sprung but beware, the flu season is not over yet. It has been reported that this year Australia is experiencing a record flu season, with 71,256 lab-confirmed cases of the flu being reported. The real number of cases is likely to be much higher, due to many cases not being tested.

    How To Protect Yourself

    Nobody is 100% protected from getting the flu, however there are some steps that you can take to help protect yourself. Make sure you are taking care of your health to ensure your immune system is functioning optimally in order to fight off chances of contracting flu.

    Here are some steps to make sure your immune system is strong:

    • Eat a balanced and healthy diet rich in fruit and vegetables
    • Get regular exercise
    • Get plenty of sleep
    • Manage stress
    • Take vitamins and minerals to strengthen and support immune function.

    Specific Nutrients for the Immune System


    Zinc is essential for all processes of the human body, as well as having a wide range of different roles in immunity. A deficiency in this trace element can severely affect the immune response.

    Vitamin C

    Studies on individuals under extreme physical stress including marathon runners and skiers showed that taking vitamin C reduced the common cold risk by half. Another group of scientists found that vitamin C use (over 500mg per day) reduced the frequency of the common cold but did not affect the duration or severity.

    Vitamin D

    Animal and human studies involving vitamin D supplementation have shown beneficial effects of vitamin D on immune function, particularly in the context of autoimmunity.

    In addition to these vitamins, herbs such as echinacea, astragalus, cat's claw and andrographis can be beneficial in strengthening your immune system and reducing the severity and length of colds and flu.

    Additional Ways to Reduce Your Chances of Getting the Flu:

    • Wash hands regularly
    • Keep surfaces clean
    • Avoid sharing cups and cutlery
    • Cover your mouth and nose when coughing or sneezing

    If you are thinking of getting a flu jab or think you are protected because you've been vaccinated, think again. A recent outbreak of influenza A in a Tasmanian nursing home affected 31 of 37 residents, despite 95% of them having had the flu vaccination.

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

  • Cold & Flu: What Can I Do?

    Everybody is coughing and spluttering. We are all crying out for help to fight off the nasty colds and flu's that are so prevalent this time of year.

    How Can I Avoid This?

    There are two equally great supplements that you can use to help prevent and help cure winter illnesses- Zinc and Vitamin C.

    Herbs of Gold Vitamin C 1000 plus Zinc and Bioflavonoids- a dose of four a day will provide you with 4000mg of Vitamin C and 32mg of Zinc. This means that it is a perfect product for cold and flu prevention.

    If your chest is filling up with phlegm and you are coughing, then adding something like Fusion Cough Lung Tonic to your daily supplements. It comes in both capsules and liquid and should help soothe your chest and help you cough the phlegm out.

    Maybe you are just suffering from the flu- aching, sore throat, possibly your second dose for the winter- (yes, central heating at work can be a problem) try taking Fusion Astra 8 Immune Tonic. This product comes in tablets or liquid and can help give your immune system a bit of a boost.

    Propolis can also be good to help prevent colds and flu's. Propolis and Manuka Honey together can be an effective combination as well.

    If your throat is really bugging you, Manuka Health's Manuka Honey and Propolis Suckles can be a very pleasant and helpful way to ease throat irritation.

    For a different approach, Hilbilby Cultured Food Fire Tonic could be the product for you. It contains raw Apple Cider Vinegar tincture, live with the MOTHER of vinegar. It also contains Turmeric, Horseradish, Ginger, Carrot, Celery, Garlic, Lemons, Juniper Berries, Parsley, Black Peppercorn, Oregano and Thyme. All these ingredients are brought together and made in Torquay, Victoria.

    For a range of immune issues including extreme tiredness and chronic fatigue symptoms, as well as for general prevention, an immune formula may be all you need. We highly recommend Natures Origins Immune Advanced.

    Get well quickly!

    Written by Ian Collins

    Owner of Evelyn Faye Nutrition

  • The Human Microbiome: What Is It?

    There has been much hype recently about the microbiome and its effect on health, but what exactly is it, and how does it impact on our health?

    What Is the Microbiome?

    Put simply, the microbiome is the community of microbes in our gut. This community is sometimes known as the microbiota.

    Why Is It Important?

    Well, the human microbiome (all of our microbes' genes) outnumber our genome by about 100 to 1. Bacteria are 1000 times smaller than human cells, and weigh about 2% of our body mass, which is roughly 1.5kg in an adult. To put this into perspective, the human brain weighs approximately 1.4kg.

    How Does This Impact Our Health?

    The microbes in our gut can impact health in many ways, including:

    • Digestion of food
    • Prevent pathogens from invasion
    • Enhance the function of the intestinal cell wall, improving tight junctions (which regulate the permeability of the intestinal barrier, which when compromised, can lead to leaky gut)
    • Modulate the immune system
    • Inhibit cell death

    The formation of our microbiome starts during the gestational period, so as part of a prenatal nutrition plan, it is worth considering supplementing with probiotics. Other ways of ensuring you give your children the best chance of a healthy microbiota include breastfeeding and frequent exposure to pets and animals. Another important consideration is to let your children play outside in the dirt (this is known as the hygiene hypothesis).

    Other Important Considerations


    After taking antibiotics your gut microbes, both good and bad, get killed off. That is why supplementing with a high dose multi-strain probiotic is important to recolonize the gut.

    Conditions that could benefit from supplementing with probiotics:

    • Irritable Bowel Syndrome (IBS)
    • Inflammatory Bowel Disease (IBD)
    • Infectious diarrhea
    • Eczema
    • Leaky gut
    • Candida
    • With/post antibiotic use

    Foods that contain probiotics include:

    • Yoghurt
    • Some soft cheeses
    • Miso
    • Tempeh
    • Kefir
    • Kim Chi
    • Sauerkraut
    • Pickled foods

    What About Strains?

    There are many different micro-organisms used in probiotic supplements, with different strains being used for certain health conditions. Talk to your naturopath, nutritionist or herbalist to discuss which probiotic may be most beneficial for you.

    Some Suggested Supplements

    NutriVital Premium 50 Billion Probiotic +

    Healthy Essentials Broad Spectrum Probiotic 10

    Gelatin Health Digestive Health


    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

  • Four Ways to Look After Your Knees


    Knees are critical to our ability just to get around, and are essential for virtually every exercise we tackle.

    Knee pain is one of the most common complaints we hear from our clientele. People commonly experience this due to carrying too much body weight, impact exercise and injuries from sport. The wear and tear we experience as we age can add up to pain alone.

    Here are four ways to look after your knees:


    The exercise and footwear you choose are so critical - we hear of pronators - our feet falling inwards or outwards; too much running on hard surfaces, all have an effect. Seek help and choose the right footwear for you (the amount of support, need for orthotics etc.). Ask your podiatrist or osteopath, physiotherapist or chiropractor to assist.

    Exercise to increase muscle strength around the knee is critical as this gives added support and helps prevent further injury. Flexibility of the knee joint - ask for exercises that help and always remember that doing exercise in a pool dramatically reduces the level of impact on the knee and will help with recovery and reduction of pain.


    Fish contains the highest amount of naturally occurring Omega 3 fats that have a strong anti-inflammatory effect. Reduce red meat which can promote inflammation in excessive amounts will help to shift the balance back to anti-inflammatory. Increase plant based Omega 3 sources such as flaxseed and chia seed.

    Reducing Inflammation with Supplements

    Turmeric/ Curcumin has had a long history of use in Ayurvedic medicine as a strong anti-inflammatory, thus reducing the pain of swelling and heat, which causes the knee to be swollen and stiff. As people age, a previously injured knee can lead to osteoarthritis which generates inflammation. This occurs at the point of the knee where articular cartilage and bones touch. Reducing inflammation increases knee mobility.

    Fish Oil capsules or liquids can be the most convenient and practical way to increase your Omega 3 levels.

    Increase Cartilage Production

    Collagen is turning out to be the hero product in this area of knee soreness. So many of our personal trainers and their clients have found improved repair of soft tissue and cartilage due to the amino acid profile of collagen. Knees that were sore, swollen and painful have become far less so with a daily dosing of collagen. Ask us for the dosage regime you should follow.

    Glucosamine and Chondroitin are precursors to cartilage production combined with Boswellia and Ginger shows strong pain reducing effects on the knee.

    Suggested Supplements

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Ian Collins

    Owner of Evelyn Faye Nutrition

  • Antibiotic Resistance & Natural Antibiotic Alternatives

    A range of infections caused by bacteria, parasites, viruses and fungi are on the rise, with pathogenic bacteria becoming stronger and stronger. Over time, and with the overuse of pharmaceutical antibiotics, bacteria has become destructive "superbugs", resistant to antibiotics and are increasingly harmful to the immune system.

    What Is Antibiotic Resistance?

    Antibiotic resistance happens when an overexposure to antimicrobial drugs (i.e. antibiotics, antifungals and antivirals) occurs. Antimicrobial drugs are used to treat microorganisms such as bacteria, fungi, viruses and parasites. These microorganisms can build up a tolerance to antimicrobial drugs, and become what is known as "superbugs".

    As a result of this, medicine basically becomes useless, and infection lingers in the body.

    What Causes Antimicrobial Resistance?

    The misuse and overuse of antibiotics in people and animals is a major contributor to antibiotic resistance. Often, antibiotics are given without professional oversight.

    Example of misuse include:

    • When they are prescribed to people for viral infections (i.e. colds and flu)
    • When given as growth promoters in animals and fish

    Herbal Antibiotics and Natural Alternatives

    With the rise of antibiotic resistance, it is important to look at alternatives to combat infection.

    With the immune system becoming increasingly burdened, use of plant based medicine and their complexity of compounds should be considered to restore the microbial balance in the body.

    Some excellent antimicrobial herbs to consider when combating infection include:


    Garlic contains a compound called Allicin, which has been shown to have antibacterial effects against gram-positive and gram-negative bacteria, including multi-drug resistant E. coli, Staphylococcus aureus, Proteus spp., and many more. It also has antifungal activity, particularly against Candida albicans.

    Golden Seal

    Contains antimicrobial alkaloids, and its considered a natural antibiotic. It is well combined with echinacea to strengthen the immune system.

    Many studies have been done on Golden Seal and it's antimicrobial properties, and has shown to be effective against pathogens including Staphylococcus aureus, Steptococcus sanguis, Escherichia coli, Pseudomonas aeruginosa and many more.


    Antibacterial and antifungal properties of Thyme have been observed in vitro and shown effectiveness against a wide range of pathogens including Clostridium botulinum, E. coli, Haemophilus influenzae, Klebsiella pneumoniae, Salmonella typhi, Staphylococcus aureus and Candida albicans.


    Is an excellent antibacterial product that can inhibit the growth of bacteria. It is excellent for oral health, and using a propolis throat spray is a great way to stop throat infection in its tracks.


    If you have a problem with recurrent infections, consult with your local herbalist or naturopath to find out what herbs could be best suited to you and your condition.

    Suggested Supplements

    NutraLife Kyolic Aged Garlic Extract High Potency Formula

    Comvita Propolis Spray Extra Strength

    Nature's Sunshine Golden Seal

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medicinal Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

  • The Rise of Oestrogen Dominance

    Did you know you might be eating foods that are disrupting your hormones and causing your oestrogen levels to elevate? This can be detrimental on many levels, and cause unwanted side effects for both men and women.

    What Are These Side Effects?

    For men, more feminine like characteristics including gynecomastia (also known as man boobs) and excess weight carried around the mid section.

    For women, hypothyroidism, autoimmune conditions, chronic fatigue, and menstrual disharmonies such as fibroids, polycystic ovarian syndrome (PCOS), ovarian cysts, irregular menstrual bleeding and PMS.


    Too much oestrogen can disrupt the balance of the entire endocrine system. Oestrogen is ubiquitous in nature in many different forms, and we are constantly consuming oestrogen whether we realise it or not.

    Foods To Avoid


    Soy contains way to much oestrogen, not to mention the fact that most soy is genetically modified and sprayed with a high amount of pesticides (also a big contributor of xenoestrogens to our environment).


    Too much sugar can increase oestrogen in your body.

    Commercially-Raised Meat and Dairy

    Try to buy hormone-free meats and dairy products to avoid hormones and pesticides.


    In addition to foods that contain oestrogen, we are constantly dealing with oestrogens in our environment. These are called xenoestrogens, which are oestrogen mimicking in the body. When xenoestrogens make their way into the body, they attach themselves to cell receptors, replacing natural oestrogens' functions.

    Xenoestrogens to Avoid

    Plastic containers containing BPA (Bisphenol A)

    BPA is known to mimic oestrogen. In recent years scientists around the world have found a link to BPA and a myriad of health defects in rodents, including mammary and prostate cancer, genital defects in males, early onset of puberty in females and obesity to name a few.

    Cosmetics, Lotions, Soaps, Toothpastes, Air Fresheners, Household Cleaning Products, and Laundry Detergents

    Xenoestrogens absorbed by the skin are more potent as they go directly to the tissue instead of passing through the liver. Try to choose organic plant-based products when possible.

    How to Minimise the Harmful Effects of Oestrogen Excess and Xenoestrogen Exposure

    Detox your body from excess oestrogens by eating cruciferous vegetables like broccoli, brussel sprouts, cabbage, cauliflower, kale and Chinese cabbage.

    These vegetables contain a substance called indole-3-carbinol (I-3-C), which starts out as sulfur in your body.  I-3-C is also available in supplement form. Consult your local Naturopath, Herbalist or Nutritionist to discuss whether supplementing with I-3-C or other oestrogen detoxing nutrients could benefit you.

    Other Supplements to Help Detox Oestrogens from the Body

    St Mary’s Thistle (Herbs of Gold and Nature's Sunshine)

    Dandelion Root (Nature's Sunshine, Hilde Hemmes Herbal, and Southern Light Herbs)

    Burdock (Southern Light Herbs and Nature's Sunshine)

    For Men

    Alpha Mars – Alpha Mars contains herbs that increase natural testosterone production, thereby down regulating oestrogen.


    If you are unsure about whether or not you should be taking a supplement for excess oestrogen, do not hesitate to contact us on (03) 9670 1346 or

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medicinal Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

  • Medicinal Benefits of Lavender


    What Is Lavender?

    Lavender is common around southern Europe, Australia, and the US. It is a strongly aromatic shrub that grows to about 60cm, with pinkish purple flowers, evergreen leaves and leafless stems.

    Medicinally the violet flowers are used to extract the fragrant scent and is used in essential oil, but it’s also used as a tea and in herbal extract supplements.

    The oil can be used as a relaxant with massage therapy. It can be used on your pillow, in a bath, or made into soap.

    Lavender can be a remedy for ailments such as insomnia, anxiety, stress, depression and fatigue. Research has found that lavender has a calming, soothing, and sedative effect when inhaled.

    A small number of studies have reported that when Lavender is used in essential oil, it can be beneficial for alopecia (hair loss) and postoperative pain.

    There are further studies taking place on Lavender for it’s antibacterial and antiviral properties.

    Traditionally, pillows were filled with lavender flowers to help restless people fall sleep.

    Insomnia or Agitation

    Scientific evidence suggests that using lavender in aromatherapy may slow activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people suffering from sleep disorders.

    Alopecia Areata

    Research suggests that people with alopecia who massaged their scalps with lavender and other essential oils daily for 7 months experienced significant hair regrowth.

    Some Supplements

    Lavender Essential Oil

    Southern Light Herbs Lavender (Loose Leaf)


    If you are unsure about anything, do not hesitate to contact us on (03) 9670 1346 or

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medicinal Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

  • BCAA Ratios: What Do They Mean?


    Now that BCAA’s (Branched Chain Amino Acids) are one of the most purchased sports supplements it makes sense to discuss the different ratio’s and what this means to someone considering using them or to those who might already be using them and are considering a change of product.

    The three amino acids contained in BCAA’s are Leucine, Isoleucine and Valine.


    The ratio refers to the amount of each amino contained in the product in the order laid out i.e. 2/1/1 (2)Leucine/(1)Isoleucine/(1)Valine so simply the product will be 50% Leucine, 25% Isoleucine, and 25% Valine.

    So a higher ratio product 12/1/1 will have (12)Leucine/(1)Isoleucine/(1)Valine which means the product will be 86% Leucine, 7% Isoleucine, and 7% Valine.

    Leucine converts to HMB, which is the compound that encourages protein synthesis. Simply put, it helps with generating muscle fibre. Isoleucine and Valine, like many other amino acids, become building blocks in these protein chains.

    Leucine to HMB conversion can be dose dependant meaning the more Leucine you consume the more HMB you may generate. The more HMB you create the more muscle fibre you can repair and rebuild.

    Generally you will get 2.5 to 3.5 grams of Leucine in a scoop of protein powder and a certain amount will be ingested through food.

    Leucine, Isoleucine and Valine present in muscle in a 2/1/1 ratio which led to most research being done on this specific ratio. However if you take into account the individual biochemistry of each amino acid you may come to the conclusion that Leucine may be more relevant to consume in higher doses and may have a more specific action for muscle growth and repair.

    Are BCAAs For Me?

    You can consider BCAA supplementation if your muscle recovery is slow or you can use them to replace some of your protein powder intake.

    Is Timing Important?

    Contrary to popular thought BCAA timing is mostly unimportant. They provide little energy or recovery during a workout so can be consumed at any time throughout the day or night. They are absorbed in about 20 to 30 minutes and will be mostly used at night at rest.

    So check your product for Leucine content and consider how much protein powder you’re consuming and how your muscles are responding post training.

    Some Our Top Selling BCAA Supplements are....

    Giant Sports BCAA

    Gen-Tec Nutrition BCAAs 8-1-1

    SAN Pro BCAA

    Scivation Xtend BCAAs

    Optimum Nutrition Pro BCAA


    If you are unsure about whether or not you should be taking BCAAs, do not hesitate to contact us on (03) 9670 1346 or

    Our team of qualified staff are here to help you.

    Written by Adam Rigby

    Sports Nutritionist at our Bourke Street Store

    360 Bourke Street, Melbourne, 3000

  • Stress, Hormones & Weight Gain: What You Need To Know

    reduce stress

    What Is Cortisol?

    Cortisol is a vital hormone involved in controlling stress, blood sugar levels and metabolism and can affect many other functions in the body.

    Cortisol is excreted from the adrenal cortex, located just above the kidneys, and production is controlled by the hypothalamus and pituitary gland in the brain.

    What Does Cortisol Do?

    When stressed, Cortisol is produced in large amounts, flooding the bloodstream. This process prepares the body with the energy required to deal with stress. It is involved in a process known as the ‘fight or flight response’. It is essential to allow us to take action fast in times of danger.  When body systems are working properly, the brain signals Cortisol to reduce once the danger has passed.

    In times of chronic stress, this may not be the case. As your body is constantly preparing itself for ‘danger’, Cortisol is constantly being pumped out at high levels, leaving your adrenal glands exhausted and wreaking havoc on other body systems, including the regulation of blood sugar and metabolism.

    Because increased Cortisol can help increase insulin levels, blood sugar then drops and cravings for sugary, high carbohydrate and fatty foods sets in.

    Some nasty effects Cortisol can have on your body include:

    • Encourages your body to store fat, especially visceral fat (fat which surrounds the organs and contributes to belly fat)
    • Can raise cholesterol levels
    • Can raise insulin levels

    Obviously cutting all stress out of your life isn’t realistic, but taking steps to reduce and beat stress can get your Cortisol levels under control, and therefore improve both weight and overall health.

    Some Key Things to Consider


    Moving your body is an excellent stress reliever.

    Getting Adequate Sleep

    Getting adequate sleep is vital in regulating Cortisol levels. Your body perceives lack of sleep as a major stressor, so try to get between 7 and 9 hours of sleep per night to keep stress levels in check. Lack of sleep can also increase ghrelin, a hormone responsible for triggering hunger.

    Herbal Support

    Certain medicinal herbs have a regulating effect on adrenals and Cortisol levels. These are called Adaptogenic Herbs. Some adaptogenic herbs include licorice, rehmannia, withania, rhodiola, and the ginseng spp. to name a few.

    Keep Hydrated

    If you're even slightly dehydrated, your Cortisol levels will rise and your metabolic rate will drop. Environmental conditions and exercise levels impact on hydration needs, but the basic rule of drinking eight glasses of water a day is a good one. This rule is based upon a chemical estimate of how much water is needed to metabolize 1,500–2,000 calories from a mixed diet.

    Eat Slowly

    When we are relaxed, the parasympathetic nervous system is in control, allowing us to do things such as rest and digest. In times of stress, the sympathetic nervous system takes over. This means your body is primed for fighting stress, not digesting food. Eating slowly and mindfully can help us relax, so the parasympathetic nervous system can do its job.


    As you can see, reducing stress and Cortisol levels have far reaching health benefits, including maintaining weight levels. Implement these strategies into your daily routine and notice your stress levels and weight reduce, and enjoy an increase in energy and vitality.

    If you are having problems with your stress levels, it may be worth considering taking one of the products below:


    If you are unsure about whether or not you should be taking a supplement for stress, do not hesitate to contact us on (03) 9670 1346 or

    Our team of qualified staff are here to help you.


    Written by Tanya Lim

    Medicinal Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

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