The Three-Ring Hormone CircusBalancing

Pancreatic, Ovarian, and Adrenal HormonesWith Holistic Nutrition

Presented by Jill Troderman All rights reserved

Holistic Family Nutrition & The Food Treewww.JillTroderman.com

Santa Cruz, CA

Ring TwoPancreatic Hormones

InsulinGlucagon

Ring ThreeOvarian Hormones

ProgesteroneEstrogen

Testosterone

Ring One Adrenal Hormones

CortisolNorepinephrine

Epinephrine

The Three Hormone Rings

Introduction

• Thirty-five million women are suffering due to hormonal imbalance• Over the last 40 years there has been a significant increase in

hormone related illnesses• Forty-five percent of American women are on a diet on any given

day• Ninety-six percent of all illness is either a direct result of stress, or

greatly aggravated by it

SexHormoneImbalanceSymptoms

Anxiety, depression, food cravings, night sweats,infertility, acne, anger, unfocused, migraines, PMS,breast tenderness, mood swings, anxiety, bloating,insomnia, hot flashes, weight gain

Blood SugarHormoneImbalanceSymptoms

Mood swings, dizziness, lack of attention,forgetfulness, fatigue, irritability, sweating,nervousness, sugar cravings, weight gain, shakieness

StressHormoneImbalanceSymptoms

Irritability, depression, loss of sense of humor, worry,excessiveness, forgetfulness, aches and pains,nervousness, fatigue, illness

Three Ring Symptom Similarities

Ring One:Sex Hormone Imbalance

• Estrogen • Progesterone

– Estrogen dominance

– PMS

Estrogen• Helps the breast tissues grow

• Build bones and prevent bone-destroying cells

• Balances electrolytes

• Balance and lowers insulin levels

• Helps fat and protein metabolism

• Lowers total cholesterol

Progesterone• Prepares the body to sustain

pregnancy• Creates a calming effect on the

body• Prevents water retention• Helps use fat for energy at the

cellular level• Performs as natural

antidepressant• Helps restore regular sleep

patterns• Helps keep insulin release in

check and maintain even blood sugar levels

• Prevents overgrowth of the endometrium and breast tissue

• Maintains sex drive• Is a precursor to the other sex

and steroid hormones

The Pituitary Gland

The Master Gland• HPG• HPA

Estrogen DominanceAcne Allergies Alzheimer’s Anger Anxiety, Back Bloating Blood sugar imbalance Bone loss Breast sagging Breast tenderness Cancer Cravings Digestive problems Aging and dry skin Edginess Facial hair Fatigue Feelings of being crazy Fibrocystic breast Fuzzy thinking Grogginess Hair loss or thinning Headaches Heart palpitations High cholesterol Hot flashes Hypothyroidism Hysteria Infertility Insomnia Irritability Low blood sugar Joint pain Leg cramps Low attention span

Menstrual cycle irregularities Migraines Memory problems Mood swings Muscular weakness Night sweats Nightmares Panic attacks PMS Sleep disorders Sexual desire loss Depression Short tempered Itching and crawling skin Skin spots (liver or age spots) Stomach cramps Swollen Ankles or feet Suicidal thoughts Tearfulness Unfocused Urinary incontinence Urinary infectionsUterine fibroids Vaginal dryness Water retention Weight gain Weeping Weight loss Worrying

Contributing Factors in Estrogen Dominance

• 1. Commercially raised cattle and poultry• 2. Commercially grown fruits and vegetables• 3. Exposure to xenoestrogens• 4. Using HRT• 5. Over production of estrogen• 6. Stress and blood sugar imbalance • 7. Obesity• 8. Poor liver detoxification• 9. Hormone Hell Raisers• 10. Lack of exercise

PMS

• Biochemical Disorder• Caused by deficient progesterone with elevated estrogen• Estrogen Dominance

– causes anxious, angry, short-tempered, and edgy feelings coupled with breast tenderness, water-retention, headaches, and mood swings.

Ring Two:Stress Hormone Imbalance

• Addictions • Allergies • Anger-Fear• Anxiety• Chemicals-heavy

metals• Depression• Electromagnetic

fields• Excessive exercise• Geophysical• Guilt • Illness• Infections• Inflammation

bruce botts

• Late hours• Light-cycle disruption• Low blood sugar• Malabsorption• Malabsorption• Mind perceptions• Mold-pollens• Nutritional deficiencies• Overwork• Pain• Radiation• Temperature extremes• Toxic exposure• Trauma/injury• Worry

Steroidal Hormone Pathways

Mineral Imbalance

COPPER & ZINC– When zinc levels fall, progesterone falls, when copper

levels rise, estrogen rises

– CALCIUM & MAGNESIUM – Processed foods loose 82% magnesium in processing

wheat

Ring Three:Blood Sugar Imbalance

Eating a Diet Full Of:

Sweets

White flour processed foods

Soda and diet soda

Nutrient Poor Foods

Over Eating

Under Eating

Marc Chagall At the Circus

Assessments

• Gonadotropin Releasing Hormone Stimulation Test- Insulin Tolerance Test

• Biological Age Assessment Quiz• Hormone Imbalance Questionnaires: PMS,

Perimenopause, Menopause• Chemical Antibodies Profile• 2-OHE1/16a-OHE1 Ratio- Estrogen Metabolism

Assessment• Adrenal Stress Index

ProtocolThe Hormone Balancing Act

• Conventional TX• Foods• Hormone Tamers • Support Progesterone• Hormone Hell Raisers• Liver Detoxification• Stress Reduction• Self Care• Environmental Detox• Blood Sugar Balance

Pierre-Auguste Renoir

Mark foods you eat throughout the day in the space provided for breakfast,lunch, dinner, and snacks.

B L D S

BALANCING DAILY DIETCarbohydrates 40% 5-7 servingsProtein 30% 5 servingsFats 30% 2-3 servings

Beans and Meat 5 servings a dayBeans, peas, lentils, soy, nuts and seeds 3-5 servings a dayFish, poultry, meat, eggs 3-4 oz. serving sizeLimit red meat to <3 times a week.Fermented Foods 1 serving a dayKefir, yogurt, miso, kimchee, saurkrautWhole Grains 5- 6 servings a dayWheat, barley, millet, quinoa, oats, corn, brown rice, amaranth, buckwheatFruits 2- 3 servings a dayApples, berries, melons, stone fruit, bananas, kiwi, citrusVegetables 4- 5 servings a dayKale, greens, tomatoes, broccoli, green leafy veggies, asparagus, celery,cabbage, onions, green beans, broccoli potatoes, carrots, yamsHealthy Fats 2-3 servings a dayCoconut oil, peanut oil, olive oil, butter, grape seed oil, flax seed oil, sunflowerseed oil, avocado, nuts and seeds, nut buttersHigh Fiber Foods 30 grams a dayApples, asparagus, berries, bok choy, bran, broccoli, broccoli rabe, Brusselssprouts, cabbage, cauliflower, collards, cucumbers, eggplant, grits, kale, lettuce,oats and oatmeal, peas, peppers, radishes, spinach, string beans, turnips,Watercress, ZucchiniLiver Supportive FoodsCruciferous vegetables: Brocolli, cabbage, cauliflower, cabbage, leeks, kaleSulfur foods: onion, egg yolks, poultry, yogurt, red peppers, garlic, Brusselssprouts, oats, wheat germ/bran.Other support: Tofu, dried beans like kidney beans, black beans, tempeh, allnuts, popcorn, mushroom, avocado, bean sprouts, potatoes, spinach, greenpeas, corn (boiled), beets, asparagus, avocado, rosemary.Omega 3 Essential Fatty Acids 2 servings a dayFlax seeds/oil, pumpkin seeds/oil, hemp seed/oil, walnuts, wheat germ, wheatsprouts, sea vegetables, algae, fresh leafy greensFish oil- Sardines, salmon, anchovies haddock, cod

Booster foods 3 a day1 T. Seaweeds, 1 t. ginger, 1-3 C green tea, 1 t.- 1 T. Algae/green powder,nutritional yeast, brewers yeast, bee pollen, herbs and spicesExercise 5-7 times a weekAerobic: walking, running, swimmingStrength training: weight lifting, pilatesRestorative: yoga, chi gong, tai chiSpiritual balance daily: Meditate, breath exercises, visualizations8 glasses of water, veggie juice, herbal or green teas, and broths a dayRestful Sleep by 11 PM to get 7-9 hours of sleep a night

Antioxidants

• Colorful Fruits and Vegetables• Cruciferous Vegetables• Green Tea• Protocol

– Vitamin C: 1000 mg 3x day– Vitamin E: 400-1200 IU day– Alpha Lipoic Acid: 100 mg– CoQ10: 120 mg

Arugula, Broccoli, Bok Choy, Brussels Sprouts, Cabbage, Cauliflower, Collard Greens, Horseradish, Kale, Kohlrabi,

Mizuna, Mustard Greens, Napa and Chinese Cabbage, Daikon, Radishes, Rutabaga, Tatsoi, Turnips, Turnip Greens, and

Watercress• Vitamins C & E, folate, B3, B5, fiber, potassium, selenium• Indoles - deactivates estrogen metabolites• Isothiocyanates- inhibit cancer• Sulforaphanes - anticarcinogenic

Cruciferous Vegetables

Green Tea

• Polyphenol Flavonoids-free radical fighter– Catechins– epigallocatechin gallate (EGCG)– Proanthocyanidins

• Elagic Acid-stimulates activities of enzymes that detoxify carcinogens.

• Vitamin C• Drink 3 cups a day, steep for 5 minutes with just boiled water.

Hormone Tamers

• Essential Fatty Acids– Flax and Fish Oils

• Phytoestrogens– Flaxseeds

– Soy

• Progesterone

Flax

• High in fiber• Phytoestrogen Lignans-found in seeds, whole grains,

legumes, fruits and vegetables– Flaxseeds are richest source (ground seeds not oil )

• Estrogen lowering abilities, cancer preventative• Cardio protective

Good Soy

• Phytoestrogens – Isoflavones

• daidzein and genistein -vegetable substances that have positive protective action in body

• reduces the binding of weak xenoestrogens to estrogen receptor sites• the effects soy and soy isoflavones exert are cancer preventative

These effects are presumed to be due to nonsteroidal estrogens of the isoflavone class, which behave as partial estrogen agonists/antagonists. The responses to soy protein are potentially beneficial with respect to risk factors for breast cancer and may in part

explain the low incidence of breast cancer and its correlation with a high soy intake in Japanese and Chinese women. and Chinese women. Cassidy, A. “Biological effects of a diet of soy protein rich in isoflavones on the menstrual cycle of premenopausal women.” (1994): Am J Clin Nutr, Vol 60, 333-340.

Support Progesterone

• Minimize animal fat• Foods high in zinc

--red meat, seafood, eggs, and whole grains

• Use herbs with progestogenic effects– Licorice– Milk thistle– Chasteberry

Chasteberry (Vitex)

• Dosage of chaste berry extract, standardized to contain 0.5% agnuside, in tablet or capsule form is 175 to 225 mg daily..

Hormone Hell Raisers

• SUGAR• ARTIFICIAL SWEETENERS • CAFFEINE • ALCOHOL • BAD FATS

Liver Support

• Flax and fiber

• Soy isoflavones

• Beneficial bacteria

• Cruciferous vegetables

• Sulfur containing foods vegetables

• Liver cleansing herbs

Liver Detoxification Support

Methylation binds to estrogens and other hormones

Methionine foods: Tofu, dried beans (kidney beans, black beans), tempeh, all nuts, popcorn, broccoli, mushroom, cauliflower, avocado, bean sprouts, potatoes, spinach, green peas, corn (boiled).

• Supplement with SAMe (s- adenosylmethionine)

200 mg twice a day on empty stomach

Liver Detoxification

Sulfationstress hormones and environmental toxins processed

Sulfur Amino Acids

Methionine foods Tofu, dried beans (kidney beans, black beans), tempeh, all nuts, popcorn,

broccoli, mushroom, cauliflower, avocado, bean sprouts, potatoes, spinach, green peas, corn (boiled).

Cysteine foods poultry, yogurt, egg yolks, red peppers, garlic, onions, broccoli, Brussels

sprouts, oats, and wheat germ

Liver Detoxification

Glutathione Conjugationremoves fat-soluble toxins like heavy metals, solvents, and pesticides

Glutathione rich foods: asparagus, broccoli, spinach, and avocado.

• NAC -N-acetyl cysteine• Vitamin C 500 mg• Alpha-lipoic acid• Glutamine • Methionine• B-6• Whey powder• Milk thistle 70-200 mg 1-3 times a day

Liver Detoxification

Glucuronidation

Detoxifies drugs, estrogens and other hormones

Supportive foods: Oranges, apples, grapefruit and vegetables, broccoli.

Supplement with Calcium D-Glucarate• 400 mg twice daily with meals

Liver Detoxification Support

Hydroxylationmetabolizes estrogens

• Modulates cholesterol, and hormones pregnenolone and DHEA

• Induces apoptosis and is cancer inhibitive

• Cruciferous vegetables

• Vigorous exercise enhances hydroxylation

Supplement with

Indole 3 Carbinol (I3C) 200 mg 2 times/day

Natural or Bio Identical Hormones

• Creams made from soybeans and wild Mexican yams

• Less side effects than synthetic HRT

• Reduces estrogen dominance

• Improves progesterone deficiency

Stress Reduction• Neurotransmitter Support

– Serotonin is depleted by high cortisol levels

• 5HTP 100 mg 3 times a day

B5-Pantothenic acid 50 mg

Vitamin C 1000 mg 3 times a day

Natural Progesterone (DR.)

SAMe 200 mg 2 times a day

Adaptogenic Herbs

• Licorice (Glycyrrhiza glabra): 5–15 g per day of cut or powdered root, or dry extracts equivalent to 200–600 mg of glycyrrhizin.

• Ashwaganda (Withania somnifera): Dose 800 mg 3 times a day• Kava (Piper methysticum): Dose equivalent to 60–120 mg kava

pyrones

Practice Self Care

• Sleep• Exercise• Positive Attitude• Healthy Relationships• Laugh and Have Fun• Relaxation Techniques

Environmental Detoxification

• Stop using tampons

• Drink only purified, mineral, or spring water

• Remove hazardous cleaning products

• Reduce exposure to film plastics

• Store fruit and vegetables in cotton bags

• Use all natural with make-up

Support Blood Sugar Balance

• Eat regularly

• Include fiber 30 g/day

• Protein at every meal

• Healthy Fats

• Vitamin C

• B5

• Chromium picolinate

• Gymnema sylvestre

Milk thistle

Gymnema sylvestre

High Fiber Foods

• Apples• Asparagus• Berries• Bok choy• Bran• Broccoli• Broccoli rabe• Brussels sprouts• Cabbage• Cauliflower• Collard greens• Cucumbers• Eggplant

• Grits• Kale• Lettuce• Oats and oatmeal• Peas• Peppers• Radishes• Spinach• String beans• Turnips• Watercress• Zucchini

PMS Protocol

• I3C, SAMe, 5-HTP• Multi B’s, E, C• Ashwaganda• Genestien • Kava, Chasteberry, Licorice• Exercise • Blood Sugar Regulation• Stress Management