Hormonal Balance for Women

Women. They are a complete mystery. - Stephen Hawking

Hormonal Imbalances are Common, Not Normal

What are Hormones?

What are Hormones?

How do Hormones Work?

Biggest Players in Women’s Health● Sex hormones (Ovaries)

○ Estrogen○ Progesterone○ Testosterone

● Stress Hormones (Adrenal)○ Cortisol

● Metabolism Hormones (Thyroid)○ Thyroid hormones

● Three legged stool

About Us

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!

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!!

Estrogen

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

High Estrogen Causes● Excess fat mass● Plastics● Cosmetics● Household cleaning products● Pesticides & fertilizers ● The oral contraceptive pill● Alcohol● Coffee● Medication● MTHFR gene

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

Low EstrogenSymptoms:

● Memory loss● Periods fewer than 3 days● Night sweats/hot flashes● Aching joints● Dry skin ● Vaginal dryness● Low libido● Headaches

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)

ProgesteroneMAINTAINS UTERINE LINING

ANTIDEPRESSANT

PROTECTS FROM ENDOMETRIAL AND BREAST CANCER

LIBIDO BOOSTING

INCREASES METABOLISM

USES FAT FOR ENERGY

REGULATES BLOOD SUGAR

PROMOTES SLEEP

Ovulation

How do I know if I’ve ovulated?● Regular cycle

● Fertile mucus

● Temperature rise

● Positive urine ovulation stick

Low Progesterone Causes ● Inflammation - dairy, gluten, sugar, alcohol,

smoking● Zinc, selenium, magnesium or vitamin D

deficiency● Stress● Undereating● Perimenopause ● Polycystic ovarian syndrome (PCOS)

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

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!

Testosterone

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

High Testosterone Causes

● Polycystic ovarian syndrome (PCOS)○ Insulin resistance○ Post-pill rebound (Yaz or Diane-35)○ Inflammation

● Some psychiatric medications ● Congenital adrenal hyperplasia

Insulin

High Testosterone Causes

● Polycystic ovarian syndrome (PCOS)○ Insulin resistance○ Post-pill rebound (Yaz or Diane-35)○ Inflammation

● Some psychiatric medications ● Congenital adrenal hyperplasia

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)

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

How to Increase Testosterone

● Reduce stress/cortisol ● Strength training● Antioxidant-rich foods

● Healthy fats● Vitamin D● Alpha prime

Cortisol

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

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

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

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

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

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

How to Regulate Cortisol

● Reduce the burden of stress

● Sleep● Stress relief● Movement● High quality food● Reduce caffeine● Supplementation● Work on mindset

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

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

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

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

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

Thyroid

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

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)

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

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)

Hyperthyroidism● Overactive thyroid● Symptoms● Best to see specialist

General hormonal health info every woman needs to know

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

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

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

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

The Contraceptive Pill and ImplanonContraception or bandaid?

The Contraceptive Pill

“Chemically induced menopause”

Image by Lara Briden

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

Transitioning off the Pill

1. Multivitamin

2. Magnesium

3. Liver support

Further resources:

Temperature Tracking/Fertility Awareness Method

Apps

● Clue (our favourite)● Glow● Period Tracker● Flo

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”.

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

Questions