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 […]

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 […]

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 […]

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 […]

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

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I Tried It: Seed Cycling 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. […]

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