women's hormones -

March 20, 2017

A Juice Recipe That WORKS For Balancing Hormones

Last month, we talked a lot about women’s hormones: what they are and how they function, what happens when they don’t play nice, and how to balance hormones naturally.

I continue to research ways to improve my own hormonal health, for a number of reasons, and I’m sure you can relate…

✓ Poor health in my teenage years
✓ Birth control for five years
✓ Four nearly back to back pregnancies
✓ Chronic stress

… need I go on??? If any of these sound familiar, you’re not alone.

Us women battle so much that goes against the health of our hormones, and we have to take measures to keep our hormones happy or we end up with hormonal imbalances that lead to all sorts of problems.

What is a hormonal imbalance?

Hormones dictate nearly every cellular action from the time we’re conceived. So what happens when they aren’t functioning as they should?

It may surprise you to know that we often get a domino effect happening when there’s even a slight change in hormone function. What’s even more frustrating is that one hormonal imbalance can easily lead to an additional imbalance or other health issues because the branches of your endocrine system are so intertwined. (source)

While hormones naturally fluctuate based on the time of month or stage of life we’re in, they can become truly imbalanced due to a number of reasons.

We discuss those reasons more in depth here, where we also discuss how to balance hormones naturally.

The main causes of hormonal imbalances are endocrine-disrupting chemicals in our cleaning supplies, personal care and beauty products, and food, as well as poor lifestyle choices like lack of sleep and chronic stress.

How to balance hormones

As we’ve discussed a number of times, diet is paramount to balanced hormones.

Good fats are one of the best sources of healthy-hormone-building nutrients, which is why I created this DIY supplement with good fat from coconut milk.

The supplement also contains collagen, which is made up of amino acids- another building block of healthy hormones.

Other nutritious foods that support hormones:

Raw carrots
Grassfed cream (raw is best!)
Raw egg yolks
Fresh orange juice
Beets
Fresh greens

How to balance hormones: the magic juice recipe

I’ve told you about how I use juicing to help support liver health, but did you know with the right ingredients, juicing is also great for hormone health?

I’ve created a juice recipe that contains lots of great hormone-supporting nutrients.

Raw carrots- carrots help to detox estrogen, which, if you’ve read about estrogen dominance, you know many of us have too much of. Raw carrots contain a unique fiber that absorbs excess estrogen and helps sweep it out of the body. (source)

Fresh orange juice- your adrenal glands (which are a major player in the hormonal system of your body), both regulate and depend on hormones. They also use the highest concentration of vitamin C out of all your body functions.

Juicing oranges is a great way to support the adrenals, and your hormones, with a hit of fresh, bioavailable vitamin c.

Beets- beets are a nutritional powerhouse, best known for supporting the liver and cleansing the blood.

Beets are rich in iron, b vitamins, potassium, magnesium, and folate. Because they are such a good liver support, they help usher toxins (like excess estrogen!) out of the liver.

Greens- like beets, greens are rich in vitamins and minerals, namely folate and vitamins C and A. They also help to support and cleanse the liver and bowels, clearing excess toxins that interrupt hormones.

The recipe

To make this hormone-balancing juice, here’s what you’ll need:

3-4 large carrots, washed and un-peeled
1 orange, peeled
a handful of raw greens, washed
1/4- 1/2 medium beet & greens, washed (I buy beets that are about the size of my fist and chop pieces away as I juice them.)
1 small apple (optional- improves flavor and adds nutrition- good for the gallbladder.)

It’s best if your produce is organic, as the toxins found in pesticides used on conventional produce are hard on the liver and may be counterproductive to your goals.

Process each of these in a juicer (this is the one I have) and pour in a blender. Add the following:

Raw egg yolk- make sure it comes from pastured, healthy hens. This is incredibly helpful for the liver and a good source of good fat and other nutrients like selenium and choline, which are both excellent for brain and emotional health. A raw egg yolk a day keeps the doctor away!

2 tablespoons grassfed cream- it’s best if you can find raw cream fresh from a local farmer, but if you can’t, look for organic, grassfed cream. The ones I’ve found contain a gum thickener, and, until I can get my hands on raw cream again, I’m ok with that.

Cream is a rich source of good, hormone-supporting fats. To improve digestion and impart probiotic benefits, try turning your cream into creme fraiche.

Blend gently and drink right away, as the nutrients in juice begin to decline quickly.

Learn how to balance hormones

I love learning how to balance hormones through easy nutrition hacks like this juice. It’s a relatively inexpensive, simple way to flood my body with the nutrients my hormones crave.

I know for certain that I feel so much better when I commit to taking the time to juice every morning. I have better energy, better emotional health, and fewer episodes of pain and fatigue.

Have you learned any great hacks for balancing hormones?
Share in the comments, then share this post using one of our links!

March 1, 2017

Do You Have Estrogen Dominance? Signs, Symptoms, & Causes of This Common Hormonal Imbalance

Last week, we learned about xenoestrogens and how to avoid them. In this final article in our series on women’s hormones from Krista Goncalves, BSc, CHN, RNC, Krista tells us about estrogen dominance– and just how common it is. -Jaclyn

Catch up on the other articles in our series here:
#1: Hormones 101– what are they and what do they do?
#2: When Hormones Don’t Play Nice– hormonal balances in women.
#3: What Are Xenoestrogens Doing in My Mascara?! How to spot and avoid endocrine disruptors.

And now to Krista to tell us about estrogen dominance:

In the ever-increasing “busy-ness” of our lives, women are particularly prone to being chronically overwhelmed, and this, along with other factors, leads to hormonal disharmony.

So when a nutrition client comes to see me with the following complaints: feeling stressed out and unable to cope, depleted of energy and lacking in quality sleep, moody and irritable, and plagued by weight loss resistance– we investigate whether it’s an issue with the all-important sex hormones: estrogen and progesterone.

When estrogen is out of sync, you’re out of sync.

When a woman has excessive estrogen levels (or even normal to low estrogen levels), and they’re high relative to progesterone, this is called estrogen dominance, a term first coined by health care pioneer Dr. John Lee, MD.

Dr. Lee, author of the What Your Doctor May Not Tell You About series, even proposes that it’s this estrogen/progesterone imbalance that causes many of the symptoms of peri-menopause and menopause, and not just a drop in estrogen levels, as most conventional doctors are likely to suggest.

To sum up: estrogen dominance is having too little progesterone to balance the effects of estrogen, and is often seen in women in their mid to late thirties to early forties.

Why is a balance of estrogen and progesterone so important anyway?

You may recall from Hormones 101, the article that kicked off our series, that estrogen is the hormone that lends to a woman’s curvy shape, revs up her sex drive, and pumps up the feel-good neurotransmitter serotonin.

On the other hand, progesterone is what balances out all that “zoom-zoom” by being calming and somewhat of a relaxant, and regulates the metabolism through facilitation of better thyroid function.

However, the hormonal balance between the two is like a marriage; when one partner is having a bad day and feeling off their game, the other partner often finds it hard to stay in sync.

Hormonal disharmony: symptoms of estrogen dominance

hair loss and thinning of hair & eyebrows
depression & anxiety
mood swings & irritability
trouble falling sleeping and frequent waking
increased PMS
breast tenderness &/or fibrocystic breasts
PCOS- polycystic ovarian syndrome & ovarian cysts
endometriosis & fibroids
infertility & decreased fertility
low libido- no sex drive!
water retention & bloating
fat gain, especially around hips & thighs
accelerated aging– premature wrinkling, graying of hair, etc.

Even various types of cancer are linked to estrogen dominance.

Sound familiar? Learn the causes:

Unfortunately, accumulating estrogen is not hard.

There are basically 2 ways to build up an excess of estrogen in the body: we either produce too much of it on our own, or acquire it from our environment.

Dr. Christiane Northup, MD & author of The Wisdom of Menopause, offers her insight into why the body may produce too much estrogen, leading to the symptoms listed above:

As a woman enters peri-menopause and begins to have cycles where no ovulation occurs, estrogen can often go unopposed.
Because estrogen is produced in fat cells, the more fat cells we have, the more estrogen we produce- excess body fat (greater than 28%) can be a factor.
Chronic stress results in dysregulated cortisol and excess insulin, which can negatively affect overall hormone balance, leading to conditions like adrenal fatigue.

Nutritional causes of estrogen dominance

Diet also plays a big factor in hormonal balance and one that is low in fiber, high in sugar & refined carbs, and deficient in high quality “good fats” will almost certainly throw a wrench in your hormonal harmony. Add in excess alcohol and caffeine, and you’re really heading for the perfect storm.

Environmental estrogens

We’re inundated on a regular basis with toxins in our environment as well as in our own routines, and you would basically have to live in a bubble to avoid all the possible sources of external estrogens or xenoestrogens.

These are man-made chemicals in the environment that mimic estrogen in our bodies and act as hormone disruptors, even in small amounts.

Natural treatment for hormonal imbalance & estrogen dominance

✔ Ditch the toxins, plastics, conventional house cleaning & beauty products and other sources of xenoestrogens.

✔ Exercise regularly, especially strength training. Move your body and break a sweat daily.

✔ Daily self-care: go to bed earlier; try meditation, stress management tools like exercise, aromatherapy, music, connecting with nature, or an Epsom salt bath.

✔ Greatly limit processed & packaged foods, refined sugary carbs, as well as coffee and alcohol.

✔ Follow a hormone-balancing, anti-inflammatory, high-fiber diet= rich in fresh, whole foods, adequate protein, and moderate amounts of good fats, like coconut oil, avocados and hemp seeds.

✔ Eat fiber-rich fruits & vegetables daily, including the unique estrogen-absorbing fiber found in the skin of unpeeled, organic carrots (seriously- read about how carrots can help balance your hormones in this insightful article from Empowered Sustenance).

✔ Estrogen is excreted through the bowel, so if the bowel isn’t regularly evacuated, toxins, including “bad estrogens,” can be recirculated in the body. Make sure you’re bowels are regular. (Jaclyn’s tip: make sure you’re getting plenty of magnesium or do enemas if you have to- move those toxins out!)

✔ It is also recommended to include foods that are naturally high in calcium d-glucarate and indole-3-carbinol (I-3-C). Cruciferous veggies like broccoli, cabbage, kale, cauliflower, collards & Brussel sprouts are high in both of these estrogen-detoxing components.

✔ Support your liver so the “bad estrogens” can be detoxified more efficiently. There are many effective supplements used for estrogen detoxification purposes like DIM and those mentioned above: calcium d-glucarate & I-3-C.

✔ There are also supplements indicated for naturally increasing progesterone levels like Vitamin C and Chasteberry (Vitex). Please ask a health professional to guide you in adding therapeutic supplements to your routine.

If you or someone you know is struggling with estrogen dominance, or other unhappy hormones- please share!

February 22, 2017

What are Xenoestrogens Doing In My Mascara?! How To Spot & Avoid Endocrine Disruptors

In our ongoing series on women’s hormones from Krista Goncalves, BSc, CHN, RNC, we’ve learned about how hormones function, as well as what happens when they don’t function well. Today, Krista’s telling us about the hidden substances (called xenoestrogens) we encounter daily that could be wrecking our hormones- and how to avoid them. -Jaclyn

We’re going to lay out all the ways we can “detox” our diet, personal environment, and lifestyle for better hormonal health, more energy, better sleep, and, of course, to rediscover your optimal weight- just by dumping some toxic beauty baggage.

All of our dirty little beauty secrets are about to be revealed, so let’s learn more about how to tidy up our bath, beauty, and home cleaning routines.

What are xenoestrogens?

The National Institute of Environmental Health Science (NIEHS) explains,

Endocrine disruptors are chemicals that may interfere with the body’s endocrine system and produce adverse developmental, reproductive, neurological and immune effects in both humans and wildlife. The damage is believed to be most severe during prenatal or early pregnancy exposure.

Xenoestrogens, more specifically, are types of synthetic endocrine-disrupting chemicals that mimic the “bad estrogens” in our bodies which then negatively impact our hormonal balance overall.

What impact do xenoestrogens have on our health & our hormones?

As we learned recently, when our hormones are out of whack, we start to feel chronically tired, moody, irritable, brain-fogged, and experience sore joints, hair loss, dry skin, and weight loss resistance, leaving us feeling just plain un-sexy!

When we’re routinely exposed to hormone disruptors, they fool our bodies into believing xenoestrogens are our own estrogens, which then cause a number of imbalances.

These fake estrogens may be one of the main reasons why you’re feeling some hormonal disharmony.

Additionally, xenoestrogens are certainly one of the primary causes of a specific type of imbalance called Estrogen Dominance, which we’ll be talking about in the next post in our hormone article series.

According to the NIEHS, endocrine disruptors have the ability to cause damage in three ways:

They mimic naturally-occurring hormones in the body like estrogens, androgens (like testosterone), and thyroid hormones, potentially producing over-stimulation.
They bind to a receptor within a cell and block the correct hormone from binding. The normal signal then fails to occur and the body does not respond properly.
They interfere with the way natural hormones or their receptors are made or controlled, for example, by altering their metabolism in the liver.

Because they are not biodegradable and are stored in our fat cells, xenoestrogens can build up rather easily and have been indicated in many serious health conditions, including: breast, prostate and testicular cancer, diabetes, infertility, endometriosis, early-onset puberty, miscarriages, and obesity- these chemicals are often referred to as ‘obesogens’. (source)

Not your grandparents’ hormone disruptors

It’s no surprise that the world has changed dramatically in the last 50 years, not only with major technological advances, but in our environment too- and not for the better!

We’re inundated with a multitude of toxins and pollution on a daily basis, whereas our grandparents, even our parents to some extent, weren’t bombarded with this vast array of chemicals in their everyday lives.

It’s also a fact that it only takes a rather small amount of xenoestrogen exposure to inflict a negative response. According to Dr. Axe,

Our hormonal systems are so delicate that even tiny exposures to endocrine-disrupting chemicals at key points of development could set us up for disease later in life. We’re talking exposures measured in the parts per billion. To put that into context, it’s like one drop in 20 Olympic-sized swimming pools.

Sources of endocrine disruptors

Here’s what to watch out for as possible sources of endocrine disruptors:

lining of cans (BPA)
plastics- food storage containers, plastic bags, & drink bottles
fragrances & perfumes
detergents & other cleaning products
shampoo & hair products
soaps & other bath products, especially stuff that bubbles!
pesticides & conventional produce
herbicides
dryer sheets & dry cleaning chemicals
bleached feminine hygiene products
makeup (choose safer makeup here)
tap water
the inside of microwave popcorn bags
children’s pajamas (fire retardants)
store receipts
sunscreen

How do we rid ourselves of endocrine disruptors & xenoestrogens?

We start with the things we can control in our “personal environment.” This means taking a hard look at our purchasing choices. In addition to the items listed above, look through your kitchen & bathroom cupboards and see how many big brand name products you have.

Now take a look at the ingredient lists of your bath, beauty, & cleaning products, then replace toxic items with safer products.

Endocrine-disrupting chemical names to be aware of:

BPA (bisphenol-A)
fragrance or parfum- look for essential oils instead
parabens
triclosan
sulfates & derivatives
phthalates
dioxins
ureas
atrazine
perchlorate
pfcs (perfluorinated chemicals like PFOAs found in non-stick pans)
organophosphate pesticides
glycol ethers, propylene glycol
petrolatum, mineral oil & paraffin wax
DMDM hydantoin, or methenamine and quaternium-15
Diethanolamine (DEA), Triethanolamine (TEA), Monoethanolamine(MEA)

Unfortunately, that’s just a short list! (Jaclyn’s tip: shop safer beauty products that don’t contain these or other toxic chemicals here.)

Other ways to ditch the dirt & detox the fake estrogens

use glass containers whenever possible, and never microwave food in plastic or using plastic wrap to cover it
ditch the plastic everywhere possible (Related: plastic-free coffeemakers.)
replace your non-stick cookware with alternatives like Teflon free cookware: cast iron, stainless steel, or ceramic cookware (Another good option? Silcone! Read more: is silicone safe for baking?)
make your own non-toxic cleaning products- DIY is the new clean, baby! (Jaclyn’s tip: I combine water, a squirt of castile soap, and germ-fighting essential oils in a spray bottle for a cheap and simple all-purpose cleaner.)
make your own natural beauty & bath products
rethink your birth control- still taking the pill? Time to discuss alternatives with your partner and health practitioner.
eat more detoxifying foods like green tea, chia seeds, turmeric, and leafy green veggies- specifically cruciferous vegetables like broccoli, cauliflower, kale, collard greens, and Brussels sprouts. Gently steam and serve them with a bit of good fat like virgin coconut oil or ghee to get the most nutrients out of them.

And lastly, here’s one most people don’t give a second thought about: take off your footwear as soon as you enter your house. You would be shocked at what attaches itself to your shoes!

How to maintain a “xeno-free” lifestyle

Think about it this way- if something is absolutely toxic to ingest, why would you want to put it on your face or your hair, or clean your house (where your children play) with it?

✔ DIY products are the best choice to be xeno-free, and can be a fun family activity. (Jaclyn’s note: my boys love making our homemade magnesium lotion with me.)

Most beauty products are hype & marketing. The kitchen cupboard is often more effective than the drugstore. – Amanda Cook, Author of “Wellpreneur“

✔ If not doing DIY, choose more natural products for your bath, beauty & cleaning product purchases. Shop safer beauty products here.

✔ Buy mostly organic or grow your own organic produce.

✔ Choose fresh or frozen over canned foods.

✔ Choose wild-caught seafood and avoid high-mercury fish.

✔ Drink filtered water and don’t buy plastic water bottles. It needs to be said again- just avoid plastic! (Read: why filtering your water is important.)

✔ Be fragrance free. Did you know that a scent which lasts longer than 15 minutes may actually be toxic to your reproductive system because of the phthalate content?