GET YOUR GLOW CHALLENGE Hormone Balancing HORMONE BALANCING - INTRODUCTION Hormones can be defined as chemical substances secreted by cells into the extracellular fluids and regulate the metabolic activity of other cells in the body. Essentials of Human Anatomy and Physiology by Elaine M. Marieb They are chemical substances that help regulate many function in our body and in conjunction with their production and secretion organs make up what is called our endocrine system. I. Endocrine System Overview source: www.commonsensehealth.com
Our endocrine system is next in line to our nervous system in that it directs cellular activity. The nervous system sends fast paced neurotransmitters through our body, whereas the endocrine system is more slow paced, releasing hormones to transport through the blood at a much slower pace. Hormones help regulate some of the following functions in our bodies: Metabolism (Thyroid Hormones: Masters of our Metabolic Rate) Stress Management (Hormone: Cortisol Produced by Adrenal Glands) Biological Clock/ Sleep Regulation Melatonin (Pineal gland) Contraction of Heart Muscles Some Immune Functions Growth & Development Reproduction Blood Sugar Stabilization (Hormone: Insulin secreted by pancreas) II. Some Symptoms of Imbalanced Hormones An imbalance of hormones in some way or another, whether it be low thyroid, serotonin or excess cortisol is considered a bit of a pandemic amongst many health practitioners. Some of the common symptoms that may be experienced by an imbalance in hormones are: Blood sugar imbalances Insomnia Irritability or easily agitated Depression Difficulty Fatigue (including after eating) Poor Memory or Concentration Loss of libido Hair Loss Waist to Hip Ratio above 0.8 for women or above 0.9 for men.
III. Benefits of Hormonal Balance Having hormones in balance is key to optimal wellbeing! Being intrinsic to our mood, cravings and bodily functions it is important to keep them in check. Other benefits may include the following: Reduced or eliminated pain and inflammation More effective digestion Appetite control Improved metabolism Healthier hair, skin and nails Better protection of many disease caused by aging Enhanced immune system Increased muscle mass and fat loss Improved sleeping behavior Improved Mood, concentration and memory Increased fertility and heightened libido and sexual enjoyment SOME HORMONES AND THEIR EFFECTS I. Elevated Cortisol Cortisol is really coined to the fight or flight response in our bodies when dealing with stress. Waking up, exercising and stress release cortisol from the adrenal glands. Continuous stressors in our life can start producing too much cortisol in the blood and start causing damage in our bodies. Blood sugar imbalance and diabetes, weight gain and obesity, immune system suppression, gastrointestinal problems, cardiovascular disease, fertility problems, chronic fatigue syndrome, thyroid disorders, and depression are just a few symptoms of excess cortisol in the body. II. Thyroid: Metabolism The thyroid hormone not only regulates our metabolism and body weight, but our memory, mood, menstrual regularity, bowel function, cholesterol levels and skin and hair texture. Note that environmental toxins, like bisphenol A found in certain plastics have been known to disrupt thyroid function. Heavy metals found in much of our fish population have also been known to affect thyroid function. Fluoride in our water supply and toothpastes are also in question with thyroid function. It s important to determine if you have hypo or hyperthyroid
issues. Mineral rich sea vegetables, high in iodine are known to support hypothyroid. On a psycho-spiritual level, difficulty communicating, suppression of feelings, or poor communication is typically related to thyroid issues. III. IV. DHEA: Anti Stress, Antiaging Hormone Dehydroepiandrosterone (no wonder they call it DHEA) is produced by the adrenal glands and is a precursor to estrogen and testosterone (both sex hormones). According to Dr. Natasha Turner, low DHEA can result in low libido, inability to handle stress, bone density depletion, a loss of sense of well-being. It is meant to help boost our libido, help us feel youthful, energetic, and motivated! hence the anti-aging hormone. It is also know to improve sleep, immunity and help counteract excess cortisol effects. Serotonin: Appetite and Happiness Hormone Serotonin not only has a connection to our mood and emotions, but also memory, cravings (especially carbohydrates), sleep habits, digestion, pain tolerance, body temperature regulation, as well as your appetite and fueling fat loss (according to Dr. Natasha Turner, author of The Hormone Diet). Because serotonin is actually produced in the digestive tract it can be hindered by digestive disorders including dieting, a lack of vitamins and minerals (most importantly Vit B6 and the amino acid tryptophan) and is also reduced when cortisol levels rise due to a high stress lifestyle. Spirulina, seaweed, and spinach are all considered to have a high content of tryptophan. KEY FACTORS TO IMPROVE HORMONAL STABILIZATION I. Self Care: Managing/Minimizing Stress A. Meditation The biggest factor in stress management is meditation and breathing exercises. Meditation helps calm the nervous system, reduce the impact on the adrenal glands and controls the release of cortisol. Reducing stress also has been shown to better control the appetite, improve thyroid function and therefore improve metabolism.
Continuing on your journey to enhance your meditative practice is a must when it comes to stress management and improving hormonal stabilization. B. Positive Affirmations and Goal Setting Setting some of your own positive affirmations that really resonate with you, whether they be quotes from the Daily Love, Deepak Chopra, Robin Sharma, Byron Katie, Wayne Dyer. Anything that resonates with you to stay in that positive frame of mind. Setting some of your own personal goals that work for you is also key. It s important to manage stress by having things to look forward to that are manageable and keep you moving in the direction you want to be moving in. Write out your goals, whether they be nutritional, financial, physical, career related, or relationship related. Write some out. Meditate on these goals. Visualize them. C. Laughter Laughter releases endorphins, the feel good hormone! Getting your giggle on is also known to reduce cortisol and adrenalin and is said to enhance the immune system for up to 24 hrs according to professor Lee S. Berk of Loma Linda University in California. Fun is something lacking in many lives. Don t let it be something lacking in yours! D. Self Care through massage, acupuncture, chiropractic care, yoga, exercise, and hydration all have benefits to our hormonal balancing. E. Snuggling, Touching, Hugging and Loving! Oxytocin is the hormone released by your brain when you touch, hug, cuddle and make love! It helps lower blood pressure, improve memory and reduce stress. So be sure to get touchy feely with your loved ones more often. II. Things to Avoid to help Balance Hormones A. Alcohol and Caffeine. Both can worsen nervous tension and anxiety and heighten mood swings. B. Avoid Sugar and Refined Grains (ie. white flour) These are highly inflammatory foods which have serious effects on hormones and overall heatlh. C. Minimize Processed Foods, including processed meats. D. Electronics, including telephones, use of a computer and television are also said to disrupt hormones, particularly serotonin. E. Minimize salt can contribute to fluid retention and bloating. F. Over-exercising over-exercising, especially when it comes to strength training or aerobic activity can also release excess cortisol.
G. Skin and Hair Care products that contain Parabens and other hormone disrupting chemicals. Search your skin care ingredients at the Environmental Working Group Cosmetics Database: http://www.ewg.org/skindeep/ III. IV. Eating/Drinking Habits to Include A. Eating at the right times is important to managing your appetite, regulating hormones and ultimately metabolism. Here are a few simple guidelines from Dr. Natasha Turner, author of The Hormone Diet: Morning: Eat within 1 hr of waking up. Incorporating more protein in the am through eggs, protein powder, chia seeds or hemp seeds with grapefruit, help curb cravings throughout the rest of the day. Throughout the day: Include any starchy carbohydrate at lunch. And be sure to incorporate a protein with each meal. After a Workout: Always eat within 45 minutes of completing a workout. Do not eat while you are doing anything else, ie. watching T.V., working, etc. Again, do not eat up to a 3 hr period before bedtime. If you must, include a protein, such as a VEGA protein shake with berries and water. B. Eating the protein portion of your meal first helps trigger the satiation factor sooner which helps with any tendencies to overeat. C. If consuming alcohol or wine with a meal, it is recommended to drink after the food is consumed to enhance digestion and appetite control. D. Consume lots of Omega 3 Rich foods: flaxseeds, chia seeds, wild salmon, walnuts E. Raspberry leaf tea is said to be an effective remedy for menstrual cramps. Sources and Further Resources Book: The Hormone Diet, Natasha Turner, ND Herbs for Menopausal Symptoms: Dr. Andrew Weil: http://www.drweil.com/drw/u/art00700/menopause-symptoms