Hormonal Balance for Womensmacademy.com.au/wp-content/uploads/2019/06/... · Cellulite Tender...
Transcript of Hormonal Balance for Womensmacademy.com.au/wp-content/uploads/2019/06/... · Cellulite Tender...
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Hormonal Balance for Women
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Women. They are a complete mystery. - Stephen Hawking
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Hormonal Imbalances are Common, Not Normal
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What are Hormones?
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What are Hormones?
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How do Hormones Work?
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Biggest Players in Women’s Health● Sex hormones (Ovaries)
○ Estrogen○ Progesterone○ Testosterone
● Stress Hormones (Adrenal)○ Cortisol
● Metabolism Hormones (Thyroid)○ Thyroid hormones
● Three legged stool
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About Us
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Kirsty’s Story● Type A personality● Overwork, overthink, overtrain● Too much coffee● Exhaustion ● Cycle out of whack● Anxious and tense● Skin problems - skin’s the last
evidence● Adrenal fatigue● Managed my cortisol and
hormonal issues cleared up!
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Nikiita’s Story● Pill from 16-21 years old● 2-3 months until symptoms● Heart palpitations ● Panic attacks in Melbourne● Headaches, fat gain, hay fever,
eczema, no libido, long cycles ● Restricted lifestyle● Doctors couldn’t help● “Periods they aren’t black and white” ● Naturopath confirmed by imbalances● Now I love hormones!!
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Estrogen
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High Estrogen Symptoms ● Heavy or clotty periods● Painful periods● Weight gain (especially on the hips,
butt, thighs and lower abdomen)● Headaches● Cellulite● Tender breasts● Irritability & mood swings ● Bloating/Fluid retention● Fibroids● Endometriosis
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High Estrogen Causes● Excess fat mass● Plastics● Cosmetics● Household cleaning products● Pesticides & fertilizers ● The oral contraceptive pill● Alcohol● Coffee● Medication● MTHFR gene
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Ways to Lower Estrogen ● Cut out the causes● Stop using chemical cosmetics
https://www.ewg.org/skindeep/ https://www.nourishedlife.com.au/natural-makeup/
● Love your liver - eat cruciferous vegetables, garlic, onion, protein
● Fix your gut - eat 25g fibre daily, water, probiotics, calcium d-glucarate
● B vitamins - leafy greens, grass fed meats, eggs, bananas, avocados
● Estrogen detoxification supplements● Reduce sugar, wheat & dairy
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Low EstrogenSymptoms:
● Memory loss● Periods fewer than 3 days● Night sweats/hot flashes● Aching joints● Dry skin ● Vaginal dryness● Low libido● Headaches
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Low EstrogenCauses:
● Menopause● Low body fat● Low dietary fat● Newly post-partum
Solutions:
● Increase dietary fat● Flaxseeds● Maca● Vitamin E and magnesium (nuts)● Black Cohosh ● Test for primary ovarian insufficiency (POI)
(autoimmune, medical therapies)
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ProgesteroneMAINTAINS UTERINE LINING
ANTIDEPRESSANT
PROTECTS FROM ENDOMETRIAL AND BREAST CANCER
LIBIDO BOOSTING
INCREASES METABOLISM
USES FAT FOR ENERGY
REGULATES BLOOD SUGAR
PROMOTES SLEEP
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Ovulation
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How do I know if I’ve ovulated?● Regular cycle
● Fertile mucus
● Temperature rise
● Positive urine ovulation stick
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Low Progesterone Causes ● Inflammation - dairy, gluten, sugar, alcohol,
smoking● Zinc, selenium, magnesium or vitamin D
deficiency● Stress● Undereating● Perimenopause ● Polycystic ovarian syndrome (PCOS)
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Low Progesterone Symptoms● Spotting● PMS● Headaches/migraines around period● Painful/swollen breasts before period● Painful or heavy periods● Agitated or weepy before period● Restless legs at night● Difficulty getting pregnant
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Ways to Increase Progesterone
● Reduce stress● Reduce inflammatory foods: dairy, gluten,
sugar, alcohol ● Magnesium● Zinc, selenium, vitamin D● Vitamin B6● Vitex agnus-castus
A follicle takes 100 days to develop!
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Testosterone
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High Testosterone Symptoms
● Oily skin● Acne, especially on jaw● Hair on face, chest or abdomen (hirsutism) ● Loss of head hair ● Irregular or longer than 35 day cycles
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High Testosterone Causes
● Polycystic ovarian syndrome (PCOS)○ Insulin resistance○ Post-pill rebound (Yaz or Diane-35)○ Inflammation
● Some psychiatric medications ● Congenital adrenal hyperplasia
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Insulin
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High Testosterone Causes
● Polycystic ovarian syndrome (PCOS)○ Insulin resistance○ Post-pill rebound (Yaz or Diane-35)○ Inflammation
● Some psychiatric medications ● Congenital adrenal hyperplasia
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What to do About High Testosterone?
● Get your hormones tested● Correct insulin resistance
○ Apple shaped obesity?○ Test fasting insulin○ Quit sugar○ Carbohydrate backload○ Exercise ○ Magnesium ○ Inositol
● Licorice and Peony (caution with high bp)
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Low Testosterone
Symptoms:
● Low libido● Depression or mood swings● No motivation● Unable to gain muscle● Weight gain● Difficulty to orgasm● Anxiety or panic attacks
Causes:
● The pill or post-pill● Low dietary fats● Perimenopause● Stress● Estrogen dominance
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How to Increase Testosterone
● Reduce stress/cortisol ● Strength training● Antioxidant-rich foods
● Healthy fats● Vitamin D● Alpha prime
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Cortisol
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What is Cortisol?● The stress hormone● Made in the adrenal
glands● Cortisol is necessary in
the body for regulation in the right amounts
○ Blood sugar○ Salt and water balance○ Blood pressure○ Inflammation
● Acute/chronic stress
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Fight and Flight or Rest and Digest● Autonomic Nervous System● Primal Survival System● Fight or Flight (Sympathetic)
○ Survive○ Ready for danger○ Heart rate increases○ Chest breathing○ Body reduces blood and neural activity
systems not immediately needed to survive
● Rest and Digest (Parasympathetic)○ Thrive○ Breathing deeper and slower○ Repair and recovery○ Blood flow to reproductive and digestive
systems
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Normal Cortisol● Normal pattern● Cortisol should spike in the
morning as you wake up and slowly decline until nighttime.
● Able to deal with stress and return to normal cortisol levels
● Sleep and recover well
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Elevated Cortisol● Long periods of stress can cause
the curve to shift and symptoms arise:
○ Feeling “wired but tired”○ Weight gain, especially around stomach○ Feel awake before bed but exhausted on
wake up○ Poor digestion ○ Cravings○ Trouble with memory, focus and mood○ Low libido○ Slow healing
■ Acne■ Dry skin■ Slow wound healing■ Infections
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Cortisol Depleted● After cortisol levels are elevated
for a long time, they can deplete vital nutrients, neurotransmitters and you get cortisol resistance
○ Burnt out all day○ Have trouble waking up and could fall
asleep at anytime○ Poor sleep○ Chronic aches, pains○ Loss of muscle mass○ Depression/anxiety○ Associated - chronic fatigue
syndrome○ Digestive problems
*Having a long term illness, allergy, autoimmune condition can conversely cause cortisol to be elevated then depleted. And vice versa
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Causes of Dysregulated Cortisol● Long Term - Too much stress and stimuli● Poor sleep habits● Too much caffeine● Inflammatory foods
○ Gluten and dairy○ Food intolerances○ Refined sugar
● “Busyness” syndrome● Holding onto STRESS and being reactive● Unexpressed emotions● Autoimmune or long term disease● Unconscious habits
○ Holding tension○ Breathing
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How to Regulate Cortisol
● Reduce the burden of stress
● Sleep● Stress relief● Movement● High quality food● Reduce caffeine● Supplementation● Work on mindset
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Regulate Cortisol: Sleep
● Sleep at regular time periods● Sleep for enough hours● Avoid stimulants prior to bed● Have a night time routine● Prime for a parasympathetic
state○ Legs elevated exercise○ Stretching○ Breathing
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Regulate Cortisol: Movement● Daily deep breathing and stretching● Yoga● Walking● Strength Training - resilience● Don’t over-do high intensity exercise● Avoid excess moderate intensity
steady state● Recover as much as you train● Massage● Sauna/Spa
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Regulate Cortisol: Food and Drink● Eat wholefoods and reduce processed
○ Cortisol is inflammatory for healing response but long term causes chronic conditions
● Good fats○ Cellular health and neurotransmitters
● Protein○ Cortisol breaks down protein for energy - replenish
● Enough slow-burning carbohydrates○ Blood sugar regulation (related to cortisol)○ Offset cortisol response○ Fibre and digestion
● Reduce caffeine and stimulants○ Caffeine ramps up fight or flight response○ Take time off - reduce tolerance○ Decaf or Tea instead
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Regulate Cortisol: Supplements● Adaptogenic herbs (will lower cortisol
if it’s high and increase if it’s low)○ Ashwagandha○ Schisandra○ Cort RX
● Anti-inflammatory○ Turmeric○ Omega 3○ Ginger○ Antioxidents
● Magnesium
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Regulate Cortisol: Mindset● Reduce the burden of stressors● Set boundaries● Reduce “busy-ness” addiction● Take time for yourself and self awareness● Breathing breaks● Recognise you can’t control events but
you can control your response● Work on self-worth and emotional
intelligence● Overdoing is not a badge of honour● Meditation
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Thyroid
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The Thyroid● Thyroid is a butterfly shaped gland
that secretes hormones● Very interlinked to every aspect of
your hormones● Your thyroid affects your metabolism,
heat production and energy● T3 and T4● TSH in pituitary stimulates
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Hypothyroidism - Too Low● When the Thyroid isn’t producing
enough thyroid hormones● Symptoms
○ Fatigue and lethargy○ Cold sensitivity○ Dry skin○ Slow healing○ Thinning hair○ Constipation○ Consistent pain and stiffness○ Sometimes enlarged thyroid (goiter)
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Causes of Hypothyroidism● Hashimotos’s - autoimmune● Estrogen dominance● Stress and elevated cortisol● Inflammation from infection,
allergy, toxic exposure and stress● Obesity● Nutritional deficiency
○ Iodine○ Zinc○ Selenium
● Certain foods○ Soy○ Gluten
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What to do about Hypothyroidism● Regulate adrenal & sex hormones● Get tested (make sure to test ALL
thyroid hormones, not just TSH)● Identify food sensitivities● Adequate amounts of protein ● Install a fluoride filter (fluoride
suppresses the thyroid)● Ashwaganda ● Selenium, zinc, chromium
○ ZMST (mineral)○ T432 (mineral and herbal)
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Hyperthyroidism● Overactive thyroid● Symptoms● Best to see specialist
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General hormonal health info every woman needs to know
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Winter - Menstruation (Days 1 - 5)What: Hormones drop to their lowest levels & uterine lining breaks down causing your period. Energy may be lower at this time.
Food: Foods rich in iron, zinc and collagen. Grass-fed meats, seafood, spinach, pumpkin seeds, kelp, avocado, bone broths and fruits.
Exercise: Slow movements eg. yoga, pilates, walking.
Time For:
● Being● Recharging the batteries● Reconnecting with yourself● Nourishment and deep healing● Saying no● Letting go of the old
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Spring - Follicular Phase (Days 5 - 13)What: Hormones start low and slowly start to rise as a follicle begins to develop.
Food: Eat lighter foods; salads, berries, cacao, broccoli, brussel sprouts, apples, carrots, fish, eggs, walnuts, poultry.
Exercise: Your energy is back so get into some full body weight exercises and cardio.
Time For:
● Socialising● Starting new projects● Decision making● Being assertive● Collaborating● Embracing extroversion
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Summer - Ovulation (Days 13 - 17)What: The follicle releases an egg, and the uterine lining thickens due to the rise in estrogen.
Food: Foods which support estrogen metabolism such as broccoli, cauliflower & kale, fruit and chia seeds. Adequate fat and protein (eggs, nuts, poultry).
Exercise: Anything that is high intensity; eg. strength training, HIIT etc. Testosterone peaks.
Time For:
● Flirting & intimacy● Public speaking● Networking● Meeting new people● Fun dates● Important meetings or interviews
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Autumn - Luteal Phase (Days 17 - 28)What: Hormones, especially progesterone rise and then drop right before menstruation. PMS is often common during the second half of this phase.
Food: Green leafy vegetables, legumes, bananas, avocados, black beans, figs, potatoes, pumpkin, parsnips.
Exercise: Strength training and cardio in first half, slow movements in second half (yoga, walking, pilates).
Time For: ● Romance● Connecting with people● Completing to-do lists
Second Half:● Relaxing and resting● Setting boundaries● Listening to intuition
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The Contraceptive Pill and ImplanonContraception or bandaid?
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The Contraceptive Pill
“Chemically induced menopause”
Image by Lara Briden
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The Contraceptive Pill Side Effects● Depression● Headaches● Gut damage - “leaky gut”● Autoimmune disease● Depletes B vitamins, folate &
magnesium ● Reduced libido ● Hair loss● Fat gain● Blood clots● Thyroid dysfunction
Image by Nicole Jardmin
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Transitioning off the Pill
1. Multivitamin
2. Magnesium
3. Liver support
Further resources:
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Temperature Tracking/Fertility Awareness Method
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Apps
● Clue (our favourite)● Glow● Period Tracker● Flo
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MenopausePerimenopause
● 2-12 years before menopause● “Estrogen rollercoaster”● Hot flushes or night sweats ● Migraines/headaches● Sleep problems● Mood swings● Heavy or irregular periods● Sore breasts● Heart palpitations
Menopause
● 1 year after your last period● Low estrogen ● Relatively ‘symptom free’● “Women report feeling pretty fantastic after
menopause”● Hot flushes● Osteoporosis
“Women need to know that perimenopause ends in a kinder and calmer phase of life called menopause”.
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Supporting the Menopausal Transition● Slow down and practice self care● Reduce alcohol● Magnesium ● Taurine● Vitamin D● Ashwaganda ● Avoid dairy ● Look after your gut● Flaxseeds & Maca● Black Cohosh & Sage
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Questions