Hormones

Chasteberry and perimenapause

Hormones / /

A natural supplement that helps balance hormones, mainly estrogen and progesterone What is chaste berry? Vitex agnus-castus is a plant native of the Mediterranean region. It has been used to treat a variety PMS, symptoms of menopause, infertility issues and other conditions affecting a woman’s reproductive system. Perimenopause For any women going through perimenopause (the years leading up to menopause), you will know how they can be really disruptive. Symptoms such as hot flushes, night sweats, PMS and even full blown depression and anxiety can be caused by hormonal imbalances. Chasteberry can be a life saver. Phytoestrogen Vitex agnus-castus contains substances called phytoestrogens, which are estrogen-like compounds. Phytoestrogens have a high tendency to bind to beta estrogen receptors which can create a hormonal balance. Study PMID: 17454163 n one study of 50 healthy premenopausal and postmenopausal women, aged 44-65 years, the effect of treatment improvements in menopausal symptoms increased over time. By 3 months there was a 73% decrease in hot flushes and a 69% reduction of night sweats, accompanied by a decrease in their intensity and a significant benefit in terms of sleep quality. Hot flushes ceased completely in 47% of women in the study group compared with only 19% in the placebo group. Study PMID: 31464546 This study showed that Chaste berry was effective in relieving breast pain intensity with or without premenstrual syndromes. Chaste Berry is known for its dopaminergic activity and its possible actions on Cyclic mastalgia (breast pain). It activates the mu-opiate receptor, reducing pain in PMS. Study: PMC6494412/ This study showed that Chaste berry was effective in increasing luteinizing hormone (LH) resulting in decreased estrogen and increased progesterone and prolactin levels.   In conclusion Research  indicates that there are some downsides to chaste berry: It can cause acne because it increases progesterone. It also can cause gastrointestinal symptoms like nausea and diarrhea. It can also have negative effects on breastfeeding and pregnancy. It can also cause headaches.   One study showed that while initially it an cause pimples, it normalizes with time. Balancing hormones is a delicate see-saw of getting them all just right. Before taking supplements it might be best to get your hormone levels checked to see what hormone needs support, since it could make it worse.   Disclaimer: This article is meant as educational. Like with all supplements, including those of natural origin, it is always best to consult with your health care provider before taking them. Even natural supplements can interfere with medications you may be on and can have adverse side effects.    

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Carbohydrates and your hormones

Hormones, Nutrition / /

Carbohydrates are one of three main macronutrients your body needs to function.   Your body breaks down carbohydrates into glucose. Which is the main source of energy for your body’s cells, tissues, and organs. Glucose can be used immediately or stored in the liver and muscles for later use.   There are three main types of carbs: sugars, starches and fiber.   Carbohydrates are often blamed for weight gain, diabetes and insulin resistance. And this is true of a diet high in simple carbohydrates.   Carbs are divided into two groups: simple or complex.     ?Simple: used immediately for energy, normally contain more sugar and are often refined and processed. These often give you a blood sugar spike.   ?Complex: sustained form of energy which stabilizes your blood sugar. Stable blood sugar equals balanced hormones.   Complex carbs can be found in whole grains, (whole grains means it still has the endosperm and husk and thus essentially all the nutrients and fiber intact), legumes, vegetables, and fruit, dairy products.   ⚠️Carbohydrates are essential for producing and balancing hormones. Reducing total carbs long term can result in an increase in cortisol which can lead to adrenal fatigue and a dysregulation of the HPA axis.   When we don’t give our body enough fuel to use for energy, we put stress on the adrenal glands which in turn can lead to a thyroid issue.     ✅️Include complex carbs such as sweet potato,green beans, whole grains like buckwheat, gf oats, brown rice, quinoa.   ✅️Limit simple carbs such as sugars, cakes, pastries, cookies for occasional treats.   And lastly, genetics. Some of us are more genetically built to favor carbs and do well on a diet that includes complex carbs. (Which can include a low carb diet, not a no-carb diet) For example those with the A allele of the PLIN gene show protection against obesity when there is a higher intake of complex carbohydrates.   Others are more suited to a low fat diet or Mediterranean way of eating.   What’s key to remember is that the human body needs carbohydrates, but  carbohydrate requirements differ from one person to another,based on many factors such as age, activity level, phase of life, genetics.   Remember: your diet is one of the key foundation to hormone health.    How to tell if your carbohydrate intake is too low: You are tired and sluggish You struggle to concentrate You don’t feel satisfied after a meal You have constant cravings Your menstrual cycle is haywire Headaches Constipation   Low carbs can also mean a decrease in fiber. Fiber is essential for a healthy gut microbiome and to avoid constipation which in turn means less nasty estrogens recirculating in your body. For more information on what type of diet is best suited to your genetics, why not take the DNA Diet genetic test? This test looks at certain genetic variations and let’s you know what type of diet is best suited to your personal needs.  

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What you need to know about progesterone

Hormones / /

What is progesterone? Progesterone is a hormone made in a gland called the corpus luteum which is a temporary gland that develops after you ovulate (release an egg from your ovary). The adrenal glands and the placenta can also produce progesterone. It supports pregnancy and regulates menstruation. It’s also responsible for breast development and preparing the body for breastfeeding. In men it aids in sperm production.   Menstruation If the egg isn’t fertilized, the the corpus luteum breaks down, which leads to a drop in progesterone levels. This decrease causes the endometrium to break down, causing the beginning of a menstrual period. Energy is low and so is mood. Rest and reflect. The Follicular phase is when progesterone levels rise. You will have more energy during this period and can work really well. Brain storming, creative tasks or projects and exercise that is more high energy. The Ovulatory phase is when estrogen is more prominent. Your energy and motivation is at a peak.You will be more inclined to do HIIT workouts, trying new things and probably be your most social. And lastly the Luteal phase is when progesterone rises and your energy starts to wane. You might want to focus on cutting back on projects that require a lot of brain power. Do light exercises. Use the time to slow down in preperation for your menstrual period.   Symptoms of low progesterone in women who are not pregnant. Irregular menstrual periods. Difficulty conceiving. Mood changes, anxiety or depression. Trouble sleeping. Hot flashes. low libido fibroids PMS breast tenderness Tips Vitamin C is absorbed in large amounts just before ovulation and stimulates the production of progesterone Zinc increases the production of Follicle Stimulating Hormone (FSH) which in turn causes ovulation and leads to the production of progesterone. manage stress levels because stress releases more cortisol and inhibits progesterone cruciferous vegetables can help to increase progesterone.   What are estrogen dominant symptoms? uterine fibroids Fibroid breast tissue Endometriosis premenstrual syndrome Anxiety, depression and mood swings Fatigue and low energy PCOCS Headaches Dry skin/eyes   Synthetic estrogens called xenoestrogens also add to the load of estrogens in the body causing an excess and this upsets the balance. (to learn about xenoestrogens see my post of estrogen).   If you have problems in your body’s detoxification pathway, you can struggle to detox these excess estrogens which can also lead to estrogen dominance. The DNA Oestrogen test will give you an indication if this could be a problem for you. I am an accredited DNA practitioner.   Contact me for more information on your DNA test.  

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The many uses and benefits of zinc

Hormones, Nutrition / /

Disclaimer: This is an educational and informative post, nothing in it is meant to take the place of medical treatment, neither does it claim to treat, cure or diagnose any condition. What is zinc? Zinc is an essential nutrient. Essential meaning your body cannot produce it, you need to get it through food sources such as fish, eggs and dairy products. Cereals, grains, nuts and legumes contain smaller and less efficiently absorbed amounts of this element. Bioavailability of zinc is better from animal sources than from plant food sources due to phytates in plants inhibiting the absorption of zinc.     Zinc is Required for: • immune function • gene expression • DNA synthesis • protein synthesis • growth and development • cell growth • wound healing • skin health • hormone synthesis • antioxidant action • eyesight • cognitive function • skin, hair and nails     Zinc Deficiency: The main cause of deficiency is inadequate dietary intake, which is common in many parts of the world. In 2001 it was estimated that almost half of the global population at that time was at risk of zinc deficiency. People at most risk for deficiency include those with sickle cell anemia, pregnant and breastfeeding women, vegetarians and vegans, those with chronic kidney disease and untreated Celiac disease.   Deficiency signs: • diarrhea • loss of hair or thinning hair • impaired taste or smell • fertility issues • impaired wound healing • Psoriasis and other skin issues • Brittle nails • thyroid issues     Zinc and the Thyroid Selenium and zinc are needed for converting T4 to T3. Zinc deficiency impairs Thyrotropin-releasing hormone synthesis, but also TSH, T3, and T4. Those with hypothyroidism often have reduced levels of zinc and copper. There is a bi-directional relationship: Hypothyroidism leads to zinc deficiency and zinc causes hypothyroidism.   Hormones Zinc deficiency in males results in impotence, hypogonadism or delayed sexual development. Testosterone being involved. In Women a Zinc deficiency impairs FSH which is what tells your ovaries to produce progesterone. Zinc is also needed for the production of estrogen and insulin.     Did you know? A Blood (serum) test is not a reliable indicator of zinc levels and normal values may be obtained in the presence of sub clinical zinc deficiency. The concentration of zinc in hair is a more reliable indicator of chronic zinc deficiency.   Sources: PMID: 30772815 PMC3746228 PMC7468694 https://www.mdpi.com/2072-6643/12/6/1769

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What you need to know about Estrogen

Genetic Testing, Hormones / /

Disclaimer: This is an educational and informative post, nothing in it is meant to take the place of medical treatment, neither does it claim to treat, cure or diagnose any condition. What is Estrogen? Estrogens are a group of hormones made in the body. There are three main types: Estrone, Estradiol, and Estriol. Estradiol is the main type produced before menopause, mostly by the ovaries. Estriol is the main type produced during pregnancy, mostly by the placenta. Estrone, produced by the adrenal glands and fatty tissue, is the main type produced after menopause. Female sex hormone Although Estrogen is also found in males, it plays a bigger role in the female body as it is needed for fertility, pregnancy, breast development and menstruation. However it is also needed for bone and skin health and cognitive health.   Xenoestrogens Xenoestrogens are synthetic compounds that mimic the effects of estrogen in the body. They are also known as Endocrine disrupters. They block the uptake of natural hormones and disturb normal hormone signalling, metabolism and detoxification of estrogen. They result in much damage. We are constantly subjected to xenoestrogens such as plastics, chemicals including household cleaning agents, pollutants, Perfumes, pesticides, cosmetics, birth control pills, food dyes, synthetic fabrics, personal care products and much more. What your body cannot detox, it stores in your fat cells. These build up over time and this is how estrogen dominant conditions begin such as PMS, Endometriosis, Uterine fibroid tumors, breast cancer, uterine cancer, ovarian cancer and prostrate cancer in men.   The Estroblome he Estrobolome is made up of estrogen and the microbiome in the gut. It is a collection of bacteria in the gut which is capable of metabolising and modulating the body’s circulating estrogen. These bacteria affect estrogen levels, which in turn can impact weight, libido and mood. A healthy gut microbiome produces optimal levels of an enzyme called betaglucuronidase – too much and estrogen levels become imbalanced. Facts Approximately 80% of breast cancer occurs in women with little, to no family history. Research has shown that an increased lifetime exposure to estrogen, and unbalanced estrogen metabolism, is a strong risk factor in the development of breast, ovarian and prostate cancer, as well as estrogen dominant disorders, such as endometriosis and premenstrual syndrome.   Genetics The DNA Oestrogen (Estrogen) Test provides an analysis of the genes involved in the process of oestrogen metabolism, and provides appropriate diet, supplements, and lifestyle recommendations. It is for women (and men) who have estrogen dominant conditions; a family history of breast, ovarian, colon or prostate cancer; who suffer from endometriosis, premenstrual syndrome, and uterine fibroid tumors. The Test is also for women considering oral contraceptives, hormone replacement therapy or bio-identical hormone supplementation and Women who are considering invitro fertilisation or who have been diagnosed with estrogen receptor-positive breast cancer.   Take away You can do much to limit your exposure to xenoestrogens. Here are some suggestions: Eat organic where possible Switch to natural cleaning products switch to natural skincare products buy organic, eco-friendly and biodegradable products use essential oils over chemical scents limit the use of perfumes and colognes Avoid plastic containers and bottles Use natural hormone balancing products over synthetic Contact me for your Etrogen DNA test.

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