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Tag: female hormone balance

Acne? But I’m not a teenager!

Adult acne. An oxymoron? No, unfortunately not.

 

It’s something that afflicts more and more adult women as we move from our teens and 20s into our 30s and 40s. In the UK, nearly 90% of teenagers have acne and half of them continue to as adults. Are you one of them?

 

If so, don’t despair. From personal experience, I know that adult acne can have an effect on self-esteem and confidence, feeling like people are looking at your spots, rather than at you. Let me assure you that most people get a few spots from time to time. They seem to be a by-product of our hectic lifestyles and the food and drink we use to keep us going.

 

Why do we get acne and how can we can rid of those pesky spots?

 

Acne can be caused by a number of factors, from too much coffee, alcohol, sugar and stress, to poor gut health to an imbalance of sex hormones. It’s hard to generalise because the causes vary so widely.

 

Here’s another way to look at acne: it’s a symptom of something else going on in your body. Yes, you may get spots, but that’s your body’s way of telling you that there’s something else happening that you need to address.

 

Here are four things that can help improve the health of your skin.

 

1. Think about what you’re putting on your skin.

Everything we put on our skin gets absorbed by our blood stream. This is why some medications are more powerful when they’re applied as creams, sprays or gels, rather than taken as a pill. Make-up, skincare and household cleaning products are all absorbed by your skin and can disrupt the way your body makes oestrogen, which can lead to hormone imbalance, which can then lead to acne.

 

2. Introduce more fermented food and drink into your diet.

Fermented food and drink such as kombucha, kefir, kimchi and sauerkraut have many good bacteria, which support the health of your gut. Positive changes to the health of your gut have positive effects on the health of your skin, by affecting the skin microbiome (the balance between good and bad bacteria on your skin).

 

3. Eat more good fats.

Foods with good fats such as oily fish, avocado, nuts and seeds, olive and coconut oils help support the health of the skin by reducing the inflammation that can create acne.

 

4. Work on reducing your stress levels.

Stress can contribute to blood sugar imbalance, inflammation and sex hormone imbalance. Find something you can do everyday that helps you manage day to day stress. Anything from taking a deep breath from your belly to being outside in nature to finding ways to saying no can all help manage stress, which can then have a positive effect on skin health.

 

Do you have acne? Do you want to talk more about ways to improve your skin health? Get in touch for a free 30 minute hormone & menstrual health review.

 

Le’Nise Brothers is a nutritional therapist, women’s health coach and founder of Eat Love Move.

 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating.

 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause. 

 

Her mission is for women to understand and embrace their hormones & menstrual cycle!

Photo by rawpixel on Unsplash

Happy gut, happy hormones!

How much do you know about what’s going in your gut?

 

We have millions of microbes there, including bacteria, viruses and fungi. All of them have a good and bad element and they have an impact on our physical and mental health.

 

Our gut health, far from being something to be forgotten about, has a major impact on our hormone health.

 

That means that the gut microbiome, the collection of microbes, including bacteria, in our large intestine, has an effect on how you feel throughout your menstrual cycle.

 

Interesting, isn’t it?

 

The gut microbiome is connected to the estrobolome, the collection of bacteria that helps us metabolise estrogen. Or in a nutshell: good gut health can support good hormone health.

 

So how do you improve the health of your gut?

 

Eat more vegetables!

 

Fibrous vegetables and fruit support gut health, as do fermented food and drink, such as sauerkraut, kombucha, kefir,  kimchi and picked vegetables.

 

What do you do to support your gut health?

 

Do you want to talk more about your hormones and gut health? Get in touch for a free 30 minute hormone & menstrual health review.

 

Le’Nise Brothers is a nutritional therapist, women’s health coach and founder of Eat Love Move.

 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating.

 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause. 

 

Her mission is for women to understand and embrace their hormones & menstrual cycle!

How does yoga help balance hormones?

How do you feel after you go to a yoga class?

 

Calmer? A bit more chilled out? 

 

Many studies have shown that yoga has calming effects on our nervous systems, hormones and psychological wellbeing, creating a blissed out feeling that lasts well past the end of a 45 minute class. 

 

That calming effect reduces the levels of cortisol in our bodies and takes us out of the flight or flight, stressed state. You know, that frenzied feeling where your never ending to-do list keeps cycling around in your head and you’re doing too many things at the same time. 

 

For women especially, studies show that yoga can improve the pre-menstrual luteal phase, reducing feelings of anxiety, depression and increasing feelings of relaxation and calm.

 

Because yoga is so beneficial in reducing cortisol levels, it can have a positive effect on reducing how we cope with stress on an ongoing basis. 

 

When we can get stressed, our cortisol levels increase, we go into a fight or flight state (think clammy hands, dry mouth, rapid heartbeat and sweating) and this gives our brains a signal that it should make less progesterone and estrogen. 

 

When you’re in the fight or flight state, your brain is thinking – she’s stressed, she’s making loads of cortisol, she’s not going to be procreating any time soon, so I don’t need to make as much estrogen and progesterone. And this leads to hormone imbalance because your body isn’t making the right levels of estrogen and progesterone to keep the reproductive system, moods, energy, bones and skin in balance. 

 

Our bodies desperately want to be in equilibrium and want to get us back to a calm, restful state as much as possible. Modern life makes this hard, so this is where yoga comes in. The combination of dynamic movement and breathing regulates the breath, calms the mind and take the nervous system back to a state where you feel on an even keel. 

 

Breathing helps and there are quite a few specific poses that have a positive effect on the endocrine system – these are the organs that make hormones; the thyroid, the adrenals, the reproductive hormones and of course, the brain. 

 

Watch out for upcoming posts where I break down specific poses that support hormone balance. 

 

What’s your favourite calming yoga pose?

 

Do you want support to balance your hormones, reduce stress and stop mood swings?  Get in touch for a free 30 minute nutrition, hormone & menstrual health review to help clear the confusion.

 

Le’Nise Brothers is a nutritional therapist, women’s health coach, trainee yoga teacher and founder of Eat Love Move.

 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating. 
 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause.  
 

Her mission is for women to understand and embrace their hormones & menstrual cycle! 

 

Research sources:
https://www.ncbi.nlm.nih.gov/pubmed/24298457
https://www.ncbi.nlm.nih.gov/pubmed/25965108 
https://www.ncbi.nlm.nih.gov/pubmed/24138994 

 

Photo by Yayan Sopian on Unsplash

Deep Breathing To Support Hormone Balance

Hormones are a funny thing, aren’t they? 

 

When they’re in sync, we don’t worry about them. 

 

When they’re not, well, it feels a bit like our bodies are betraying us, doesn’t it? 

 

If you’ve been reading along for a while, you’ll know that there’s a lot that can be done to support hormone health  with nutrient dense food and high quality sleep.

 

And what about exercise?

 

Exercise is an amazing form of self-care and stress management that, in combination with consistent sleep and eating habits, can help bring balance to hormones like estrogen, progesterone and cortisol. 

 

And considering I’m more than halfway through my yoga teacher training, it would be remiss for me not to mention the incredible power of yoga to help balance hormones. 

 

The physical practice of yoga is beneficial of course, to help balance cortisol and adrenaline levels, however I really want to share the power of yoga breathing. 

 

Incorporating a few yogic breathing techniques into your day to day life can help reduce stress, which can have a positive effect on hormone balance.

 

Does the breathing technique help to calm you down?

 

 Let me know in the comments!

 

Do you want support to balance your hormones, reduce stress and stop mood swings?  Get in touch for a free 30 minute nutrition, hormone & menstrual health review to help clear the confusion.

 

Le’Nise Brothers is a nutritional therapist, women’s health coach, trainee yoga teacher and founder of Eat Love Move.

 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating. 
 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause.  
 

Her mission is for women to understand and embrace their hormones & menstrual cycle! 

 

Hormones 101: Progesterone

 

In the last post, I talked about estrogen, one of our two major female sex hormones.

 

Today, I’d like to have a closer look at progesterone, estrogen’s counterpart.

 

How much do you know about this essential female sex hormone? 

 

There’s often lots of discussion about estrogen, but not enough similar discussion about its partner hormone, progesterone.

 

Although progesterone is most closely associated with pregnancy and preparation for pregnancy, it is also important for a healthy menstrual cycle.

 

So what’s the deal with progesterone? 

 

The majority of progesterone is produced by the corpus luteum, a little structure that comes from the follicle of the egg that was released. This helps prepare the body for pregnancy if the eggs gets fertilised.

 

We also produce progesterone in very small amounts in the ovaries & the adrenal glands. In pregnancy, the placenta also produces progesterone.

 

If you think back to the four phases of the menstrual cycle,  your progesterone levels don’t stay the same throughout. 

 

They’re generally at their highest point a few days after ovulation, the halfway point of our menstrual cycle. Your progesterone levels drop  if you don’t fertilise an egg and are at the lowest point on the first day of our periods.

 

If the woman doesn’t get pregnant that cycle, the corpus luteum disintegrates, progesterone drops, and this is the signal for a woman’s period to start.  

 

If a women does get pregnant, then progesterone will help the blood vessels on the lining of the womb grow and stimulate glands that will nourish the embryo with nutrients.

 

It also prepares the womb for the fertilised egg to implant and helps maintain the pregnancy, rising all the way until birth.

 

So what else does progesterone do for us? 

 

Its other major function is to help regulate the menstrual cycle, so you want it to be balanced with estrogen.

 

When you have too little or much, you can experience PMS symptoms such as mood swings, insomnia, bloating, blood sugar imbalance, anxiety, acne and cramps.  Check out my post on the 5 Types of PMS to learn more.

 

Do you notice the ups and downs of progesterone across your cycle? 

 

Have you noticed it dropping as you approach perimenopause and menopause?

 

If you have questions about progesterone  and feel like you don’t know what’s going on with your progesterone levels, get in touch for a free 30 minute hormone & menstrual health review.

 


Le’Nise Brothers is a nutritional therapist, women’s health coach and founder of Eat Love Move.

 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating. 
 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause.  
 

Her mission is for women to understand and embrace their hormones & menstrual cycle! 

Hormones 101: Estrogen

How much do you know about some of the hormones that drive your menstrual cycle?

 

They do so many things for us, yet can feel like a bit of a mystery, right?

 

Let’s take a step back and have a look at estrogen, one of a woman’s primary female hormones.

 

A quick note: when we talk about estrogen, we’re mainly talking about estrodiol, the form of estrogen produced by the ovaries. This form of estrogen drives puberty and our menstrual cycle all the way to menopause.   

 

There are two other forms of estrogen that are useful in different times of our lives: estrone (the dominant form of estrogen during menopause) and estriol (we have a high amount of this form of oestrogen when we’re pregnant).

 

Contrary to what many may think, estrogen is a wonderful hormone, responsible for so many body functions and events, from puberty, menstruation, perimenopause and menopause.

 

During our menstruating years, estrogen is mainly produced by a woman’s ovaries.

 

Did you know that women can also make estrogen in the adrenal glands that sit on top of the kidneys, fat tissue and the placenta during pregnancy?

 

Our bodies are incredible, aren’t they?

 

It’s worth remembering with estrogen, we can have too little and we can have too much, so our body works hard to get the balance just right – similar to Goldilocks 😀

 

So what does estrogen do for us exactly? 

 

In puberty, estrogen helps our breasts and body hair begin to grow and and gives our bodies the signal that it’s time for periods to start.

 

During our menstruating years, estrogen is one of the four major hormones that control the menstrual cycle.

 

You might be surprised to learn that it also:

  • Affects our moods
  • Helps women have strong bones
  • Keeps our cholesterol levels under control: increasing HDL (the good cholesterol) and decreasing LDL (the bad cholesterol)

 

If you think back to the four phases of the menstrual cycle, it’s important to remember that your estrogen levels don’t stay the same throughout.

 

They’re generally at their highest point during ovulation, halfway through our menstrual cycles and at their lowest point on the first day of our periods.

 

This is why you might find that your moods are low right before or during your period and you might feel your best – your most energetic, sparkiest and brightest around the time of ovulation. Your libido will be its highest at this point too.

 

Do you notice the ups and downs of estrogen across your cycle?

 

Have you noticed it dropping as you approach perimenopause and menopause?

 

Do you have questions about estrogen and feel like you don’t know what’s going on with your estrogen levels, get in touch for a free 30 minute hormone & menstrual health review.


Le’Nise Brothers is a nutritional therapist, women’s health coach and founder of Eat Love Move.

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating. 
 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause.  
 

Her mission is for women to understand and embrace their hormones & menstrual cycle! 

 

Photo by Astro Nick on Unsplash

The 5 Types of PMS

5 Types of PMS

How do you feel in the week before your period?

 

Do you get a bit anxious?

 

Maybe a bit bloated or swollen?

 

Do you doubt yourself more or feel really down or depressed?

 

The luteal phase of the menstrual cycle when PMS takes place, generally falls in the 7-10 days before a woman gets her period. This phase can feel very different, depending on the individual woman.

 

Do you want to know why?

 

We of course, need to consider different genetics, diet, lifestyles and backgrounds.

 

The other reason is that there are 5 different types of pre-menstrual syndrome (PMS). This means that while I might experience a bit of pain and breast tenderness, another woman might spend this time feeling a bit anxious, having cramps or craving sweets and cake.

 

Some women experience low energy, depression, headaches and bloating / swelling, while others find that their mood is all over the place and they feel teary one moment and angry the next.

 

This time in our cycle is when our estrogen and progesterone are at their lowest and any nutritional deficiencies or existing hormonal imbalances can make any PMS symptoms worse. 

 

Understanding the 5 types of PMS can help you get a better sense of what’s going on with your body during this time of the menstrual cycle. And then you can deal with whatever’s going on, rather than letting these symptoms completely take over every month.

 

PMS-P (Pain)

Let’s start with the first type: PMS-P – the P stands for pain 😱.

 

Many women experience pain during their periods, however with PMS-P, the week before their periods can see them experiencing some light cramps and a reduced pain threshold, which is why things might hurt a little bit more in the week before your period (like stubbing your toe!) or you might feel a bit crampy, even though you don’t have your period.

 

PMS-A (Anxiety)

For some women, hormonal fluctuations and nutrient deficiencies can lead to an increase in feelings of anxiety, nervousness, moodiness and irritability in the 7-10 days before their period arrives. 

 

Some women describe really strong feelings of self-doubt and an unusual tendency to second guess themselves during this time of their cycle. 

 

PMS-C (Cravings)

Chocolate, crisps, biscuits, candy, sweets – no, I’m not opening up a sweet shop! These are very common cravings that women tend to get in the week before their periods. 

 

If you have this form of PMS, you might find that you have an increase in appetite, and you want more sweets (hello, chocolate!) or savoury foods. 

 

Some women also feel more tired or dizzy and then need to eat something to get their  blood sugar levels back under control.

 

PMS-D (Depression)

If you have this type of PMS, the week before your period starts might be a rollercoaster of crying, insomnia, forgetfulness and confusion.

 

At its worst, women who experience this type of PMS withdraw from the world and may have suicidal thoughts.

 

If you feel like this, I urge you not to suffer in silence. It’s okay to ask for help and to share how you feel!

 

PMS-H (Hyperhydration)

Bloating and swollen fingers are other common PMS symptoms and fall into PMS-H.

 

If you have this type of PMS, you could get anything from a feeling of being a bit bloated around the middle, to a puffier look in your face and hands to very tender breasts (mastalgia). You might even gain up to 1-2kg of water weight. 

 

Most women tend to have a few of these different types of PMS. Which ones do you have?

 

There’s really no one sized fits all when it comes to PMS – what I experience is very different to what some of my friends experience.

 

And here’s the truth: PMS isn’t inevitable and it isn’t something we need to accept as a part of our monthly cycles. Yes, really!

 

Cravings, anxiety, depression, bloating, swelling and pain are all signs from your body that something is out of balance. It could be a hormonal imbalance, a nutrient deficiency or an imbalance of good and bad bacteria in the gut.
 

So where to start if you’re experiencing these things?

 

Firstly, take a look at your diet.

 

Are you eating enough leafy greens? Brassicas such as broccoli and Brussels sprouts? Are you constipated? Drinking enough water?

 

Keeping a food diary and looking at what you’re eating and what you’re not eating is a great starting point to beginning to fix PMS.
 

If you have questions or simply don’t know where to start, get in touch for a free 30 minute hormone & menstrual health review.


Le’Nise Brothers is a nutritional therapist, women’s health coach and founder of Eat Love Move.
 

Le’Nise works primarily with women who feel like they’re being ruled by their sugar cravings, mood swings and hormonal acne & bloating. 
 

They want to get to grips with heavy, missing, irregular & painful periods, fibroids, PMS, PCOS, endometriosis, post-natal depletion and perimenopause.  
 

Her mission is for women to understand and embrace their hormones & menstrual cycle! 

I Tried It: Seed Cycling For Hormone Balance

pumpkin and sunflower seeds for hormone balance

Do you feel like you’re on an emotional rollercoaster throughout your menstrual cycle?

 

Do you suffer from mood swings, acne, fatigue and nausea in the week before you get your period?

 

Maybe it’s time to try seed cycling to address this hormone imbalance.

 

Despite specialising in this area and helping my clients improve their menstrual and hormone health, I realised a few months ago that I had to address my own hormone health. You see, I was ashamed of the hormonal acne I would get like clockwork in the week before my period. I thought to myself, “how dare I give my clients advice, when I’m struggling with the same things myself!?!”

 

Hormone acne is a sign of imbalance between progesterone and estrogen, so I decided to try seed cycling as a way to bring my hormones back into balance.

 

If you’re new to seed cycling, or wondering about the detail behind it, here’s a great guide that I’ve written up.

 

In a nutshell, even though your menstrual cycle is split into 4 phases, the main principle behind seed cycling is splitting your cycle into two – day 1 – 15 (with day 1 starting on the first day of your period) and 16 – 28 (or however long your cycle actually is).

 

In the first part of your cycle, you’ll be taking a tablespoon of flax seed and a tablespoon of pumpkin seed each day. This supports estrogen production.

 

In the second half of your cycle, you’ll be supporting progesterone production by taking a tablespoon of sunflower seeds and a tablespoon of sesame seeds each day.

 

Seems pretty straight forward, doesn’t it?

 

I decided to add the seeds into my morning smoothie so that it would be easy to integrate into my morning routine and I wouldn’t have to think about it for the rest of the day.  Luckily, I had all the seeds already on hand in my kitchen cupboard, so I moved them to my kitchen counter so I would remember to add them to my morning smoothie.

 

So far, I’ve been doing seed cycling for three cycles, and it’s taken 3 cycles to see any difference in my skin. I have to admit that when I continued to breakout after the first round of seed cycling, I was very disappointed. I decided to keep going, knowing that it takes time and patience to bring balance back to sex hormones.

 

So I plunged into the next round of seed cycling, which by this point, had become a habit. As long as I had my morning smoothie, adding the seeds was an automatic action that I didn’t need to think too much about.

 

Cue my disappointment, when my next luteal phase arrived and so did the pimples on my chin and around the lower right hand side of my mouth and cheek.

 

Nevertheless, I persisted.

 

I looked at my skin in the mirror this morning and realised that my usual luteal phase spots hadn’t appeared. And I did a little cartwheel of joy inside!

 

I’m taking a wait and see approach to the seed cycling and will probably continue to do it for at least three more menstrual cycles to continue to balance my hormones and support my skin health.

 

Would you try seed cycling to support hormone balance, skin health and your menstrual cycle?

 

If you want to have an in-depth conversation about way I can help you support your hormone, skin and menstrual health and feel more in control of what’s happening in your body, book a free 30 minute hormone health review by clicking this link

 

Photo by Cathal Mac an Bheatha on Unsplash

Have you tried seed cycling?

sunflower

I first heard about seed cycling a couple years ago on a natural health podcast and found it very intriguing.

 

The basic principle of seed cycling is that it is possible to use the primary micronutrients in a few seeds to help balance female sex hormones.

 

Infertility, dysmenorrhea, amenorrhea, PMS, acne, fatigue and other problems that have links with the menstrual cycle and female sex hormones are becoming more common.  Some of this is due to lifestyle and diet choices, which for some women can cause sub-clinical deficiencies in zinc, selenium and B vitamins –  some of the key micronutrients that help build female sex hormones.  Adding these micronutrients back in systematically can help restore balance.

 

What are the female sex hormones and why are they important?

If you think back to your biology classes in high school, there are four phases to a woman’s monthly reproductive cycle. At each phase in her cycle, a woman’s body produces different hormones to support the different activities that are happening in her uterus and ovaries.

 

  1. Menstrual phase: Follicle Stimulating Hormone
  2. Pre-ovulatory phase: Estrogen and Luteinising Hormone
  3. Ovulation: Luteining Hormone
  4. Post-ovulatory phase: Progesterone

 

Good, balanced hormone production is important not only for regular menstrual cycles, but only for stress management. Too much estrogen (known as estrogen dominance) and too little estrogen can both be problematic in their own way.

 

Some doctors will prescribe the oral contraceptive hormone as a means of hormone balancing. Before going down that route, there are some natural methods, like seed cycling, to consider.

 

The nitty gritty of seed cycling

You’ll be using flax, pumpkin, sunflower and sesame seeds, all of which have different micronutrients that support hormone production at different phases of the menstrual cycle.

 

Flaxseeds and sesame seeds: Both seeds contain lignans, a polyphenol phytonutrient which can block excess estrogen production in the body.

 

Pumpkin seeds: The zinc in this seed supports progesterone release, which is important for having normal, low pain periods. Zinc also ensures that excess estrogen doesn’t convert to testosterone, which can be very problematic, particularly in PCOS sufferers.

 

Sunflower seeds: The selenium in this seed supports phase 1 liver detoxification (where your liver begins to clear excess estrogen from the body).  Selenium also helps produce glutathione peroxidase, a very powerful antioxidant.

 

How to do it

This can take between 1 and 4 cycles to see an effect, so bear with it. If your cycle is longer or shorter than 28 days, just start the second phase the day you ovulate. Day 1 starts the first day of your period. If you aren’t tracking your cycles already with an app or notebook, I strongly urge you to do so. It’s interesting to look back and see how different events can affect the length and strength of your cycle.

 

Day 1 – 14 (follicular phase): 1 tbsp flax seeds, 1 tbsp pumpkin seeds – these seeds help your liver clear the extra estrogen that can occur during this time of your cycle and the zinc in pumpkin seeds prevent excess testosterone production.

 

Day 15 – 28 (luteal phase): 1 tbsp sunflower seeds, 1 tbsp sesame seeds – these seeds are rich in zinc and selenium which help progesterone production during this phase of your cycle. They are also high in essential fatty acids, which help balance progesterone and estrogen and support the cell membrane (outer layer) of your eggs.

 

Take the seeds in the morning if possible, try to get organic seeds and with the flax, try to grind them fresh because the oils in the seeds can go rancid if they’re ground and kept out for too long.

 

There are so many different ways to have the seeds in the morning.

  • Add them to a morning smoothie
  • Mix them up with some organic full fat Greek yoghurt
  • Make an omelette and then sprinkle them over the top
  • Mix them into a morning salad
  • Date balls! Try this recipe and add in the relevant seeds for the respective time in your cycle
  • Or simply take them with some water

Have you tried seed cycling? Did it work for you?

Photo by Unsplash

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