Clean Foods by Rebecca

This is a topic that seems to be in the spotlight at the moment, and rightly so. Our hormones are all out of whack. Our busy and stressful lifestyles, high levels of endocrine disruptors in our environment, poor diet and overall loss of connection to our bodies’ warning signals are taking their toll on women. This can look like fatigue, acne, painful or heavy periods, low libido, fibroids, headaches, hot flashes, insomnia, inability to lose weight, brain fog, hair loss or infertility. It is important to note that these symptoms are not normal and should not be accepted as part of womanhood. We go to the doctor and often are prescribed a band-aid such as birth control or antibiotics, which are doing much more harm than good. If left untreated, this can lead to breast, uterine or ovarian cancer, so now is the time to start paying attention to these warning signs and try to find the cause!

According to integrative physician Dr. Tasneem Bhatia, “Dr. Taz”, there are five hormone shifts that women go through in life, and we need to be more aware of them. One of these major shifts is perimenopause, which is the time period before menopause and can last up to 10 years. This time is marked by the drastic estrogen fluctuations which can cause irregular periods, cycle changes, hot flashes, mood changes, insomnia, etc. Then we get to the next phase, which is menopause. The average age for menopause is 51 and is defined as the loss of a menstrual cycle for one year. Some women experience even more symptoms in this time period and usually seek out some medical advice at this point. Dr. Bhatia also recommends getting urinary hormone tests yearly and to be strong advocates for our own health! For years, women were told these symptoms are just a part of aging and that we are supposed to live with these often debilitating symptoms. The good news is that a simple reset can improve your hormone health tremendously.

Diet

Let’s first examine our diet and see how we can make some improvements. By improving the gut microbiome, you will start to see a much healthier hormone balance. Hormone expert Dr. Mary Claire Haver suggests an anti-inflammatory diet that is high in good fats and protein and low in simple carbohydrates and processed foods. Her program also includes fasting for 14-16 hours each night, which has been a powerful tool for her patients who struggle to lose weight, have hot flashes, and experience many other perimenopausal symptoms.

Important foods to increase are:

• Fiber – so important to bind and eliminate excess estrogen. You can find fiber in berries, beans, lentils, seeds, nuts and veggies. Psyllium husk powder is great to incorporate into your daily diet as well.
• Cruciferous veggies – such as broccoli, bok choy, kale, watercress, cabbage, brussels sprouts and cauliflower. They also help to bind and eliminate xenoestrogens, which wreak havoc on our hormone regulation.
• Good fats – salmon (preferably wild-caught), walnuts, avocado, flax seeds, olive oil, avocado oil & coconut. These help regulate blood sugar, decrease inflammation, decrease cholesterol, improve memory, maintain satiety and improve mood. Taking an Omega-3 supplement is beneficial for most women as well. Always consult your physician to determine the right supplement for you.
• Protein – make sure you have high-quality protein from wild-caught fish, pasture-raised poultry and grass-fed cattle.
• Dark leafy greens – help your body produce hormones, including mood-regulating happy hormones such as dopamine and serotonin.
• Prebiotic & postbiotic-rich foods – kefir, kimchi, miso, yogurt with live active cultures & very little sugar, sauerkraut, artichokes, asparagus, jicama, garlic, onions & leeks. These foods improve your gut microbiome, which then leads to a better balanced hormone system.
• Phytoestrogen-rich foods – non-GMO soy, flaxseed, and sesame seeds. Stick to non-GMO whole soy such as organic tofu and edamame. Aaccording to Dr. Taz, these plant-based estrogens can help alleviate some perimenopause symptoms caused by erratic fluctuations.
• Progesterone balancing foods – pumpkin seeds, leafy greens, and salmon may alleviate symptoms such as poor sleep, mood and irregular periods.

Foods to Decrease:

• Conventional meat, dairy & poultry – full of antibiotics, synthetic hormones and pesticides. Buy organic & grass-fed beef and dairy & pasture-raised poultry to avoid all the toxins that were not found in your grandmother’s food.
• Ultra-processed foods – try to buy mostly whole foods and shop the perimeter of the grocery store…or better yet, buy more nutritious food at your local farmer’s market.
• Plastic water bottles and storage containers – BPA and all its substitutes leach into your water and food and mimic estrogen, which greatly effects your hormone balance, and can even be carcinogenic.
• Sugar – Insulin is the easiest hormone to control yourself with a reduced sugar intake. It is vital to keep refined sugar intake under control since insulin resistance increases with age and increased blood sugar levels drive up your inflammation and overall aging. See my post on Sugar Detox for ways to reduce your sugar intake.
• Endocrine-disrupting personal care products – check the EWG website or the Switch Natural App to determine if the products you bring into your home and put on your skin are safe. Also, check out my post all about endocrine disruptors.
• Alcohol and caffeine – disrupt cortisol, thyroid and estrogen levels tremendously. Switch over to fun non-alcoholic drinks like Recess or Element kombucha. Try switching from energy drinks to tea. Again, I love Pique Life teas and they are so easy to use – no need to bring a teapot to a boil!

Lifestyle

• Strength training & anaerobic exercise – doing each of these several times a week also help regulate insulin sensitivity and improve metabolic health.
• Manage stress – incorporate yoga, breathwork, journaling, nature walks or meditation into your life. By simply closing your eyes and taking a few deep breaths throughout the day you will lower your cortisol levels. I love using my yoga cards at home, or go try out a fun new yoga or meditation class this weekend!
• Detox – sweat everyday through a good workout or sauna! Try chlorella and spirulina supplements, drink LOTS of filtered water, prioritize sleep, eat plenty of fresh cilantro, dandelion root and parsley, practice deep breathing throughout your day and don’t forget to fast at least 12 hours each night so your cells can clean out the old damaged cells.

Chances are you can definitely improve in several of these areas and get your hormone balance back on track. Start one improvement at a time and you’ll be amazed at how much better you feel. Hormone Replacement Therapy is a great option for some that still experience symptoms after making these diet and lifestyle changes and can be a life-changer, so find a physician who really listens to you and works with you to improve your life!