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13 Tips To Balance Your Hormones Naturally

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balance hormones naturally

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Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

Do not underestimate the power of hormones! They affect people in so many different ways, and are crucial to good moods and a healthy body.

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So What Exactly Are Hormones?

Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues or organs and affect many different processes, including:

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  • Growth and development
  • Metabolism
  • Sexual function
  • Reproduction
  • Mood
  • Endocrine glands, which are special groups of cells that make hormones. The major endocrine glands are the pituitary, pineal, thymus, thyroid, pancreas and adrenal glands.

SIDE NOTE: If you prefer watching videos instead of reading articles, check out my video on the subject:

It can be a complicated process but I am sure these tips will help you:

1. Get some Maca Root

Maca root is a tuber in the radish family that has a history of boosting hormone production and libido. Many women notice fewer PMS symptoms, increased fertility and improved skin while men notice increased sperm production, libido and better sleep. Maca is also high in minerals and essential fatty acids, making it great for hormones. It tastes great in smoothies, and is available in capsule form or powder form.

2. Cut out the bad fat

Bad fats, such as high omega 6 polyunsaturated fats, are simply not meant to be consumed. These are man-made fats, they are not natural. The human body is about 97% saturated and monounsaturated fat, with only 3% Polyunsaturated fats. Half of that three percent is Omega-3 fats. If this ratio is imbalanced, it can cause serious issues. The body needs the good fats to build cells, but if it doesn’t have them, it will have no choice but to use the highly unstable polyunsaturated fats, which cause mutated and inflamed cells. So basically, don’t eat fats like vegetable oil, peanut oil, canola oil, soybean oil, margarine, shortening, or other chemically altered fats.

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3. Limit or Avoid Caffeine

Too much caffeine can wreak havoc on the endocrine system, especially if there are other hormone stressors involved too. Avoid coffee, chocolate, cut down on tea, and replace with herbal teas instead and decaffeinated green tea.

4. Avoid Toxins

Toxins found in pesticides, plastics, household chemicals, beauty products and even mattresses can contain hormone disrupting chemicals that mimic hormones in the body and keep the body from producing real hormones. Things like the contraceptive pill do the same thing. Consider natural ways of preventing pregnancy, I suggest the book “Taking charge of your fertility.” Use a glass bottle instead of a plastic one for your water. Use a water filter, and eat organic produce and meat whenever possible. Make your own natural beauty products. Avoid these:

  • Parabens
  • Phthalates
  • Bisphenol-A (BPA)

5. Sleep

This one is as simple as that – Sleep! It is so crucial, if you are not getting enough sleep, then your hormones won’t be in balance. If someone created a pill that gave you the same benefits as sleep does, they would surely win a nobel prize! You might even want to consider sleeping for 10-12 hours a day for a while if you really have a hormonal issue, to allow yourself to heal.

6. Consider Supplementing

  • Iodine – Iodine is a trace mineral most of us are deficient in. The Japanese have one of the lowest rates of breast cancer. I believe this is partly due to the fact that they consume large quantities of iodine, but unless you are eating fish broth and seaweed everyday, then take 12.5mg of iodine daily. This is the same amount the Japanese get, so you know it works.
  • Vitamin D3 – This is a pre-made hormone that supports new hormones. You can get it by getting enough sun but during winter or certain parts of the world this just isn’t possible, so either supplement, take fermented cod liver oil, or eat foods high in vitamin D. Do not ever take synthetic D2.
  • Fermented Cod Liver Oil & Butter Oil – I’m putting them both together because you can usually find them in supplement form together anyway. It provides many of the necessary building blocks for hormone production including Vitamins A, D and K. It also is a great source of Omega-3s and beneficial fats. It is much better than fish oil or normal cod liver oil. Butter oil is high in the essential nutrient vitamin K2, which works alongside hormone builders such as Vitamins A & D.
  • Magnesium – This supports hundreds of reactions in the body and often contributes to better sleep (which is great for hormones, obviously). The best way to get magnesium is actually through your skin, either through a oil, a spray, or magnesium flakes inside a homemade skin cream!
  • Gelatin – This is a great source of calcium, magnesium and phosphate. It supports hormone production and digestive health and helps sooth inflammation. It’s great for making healthy gummy sweets!

7. Exercise Correctly

If you are trying to balance your hormones, strenuous exercise is only going to make things worse. Sleep is actually more important to help heal your body during this time. Don’t turn into a couch potato just yet though. Light exercise is best, such as swimming, walking and rebounding. Short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial since they trigger a cascade of beneficial hormone reactions. So avoid the extended running, cardio and exercise videos, for now.

8. Get in those healthy saturated fats

Low-fat diets are probably the number one reason people are having problems with their hormones. Hormones are made out of cholesterol. What are good fats? Traditional fats that have been around for centuries, such as grass-fed butter, cream, egg yolks, ghee, coconut milk, lard, beef tallow, coconut oil, palm oil and extra virgin olive oil. Remember though, oils have different smoke points before they go rancid, so the best ones for cooking are coconut oil, palm oil, animal fats and ghee.

9. Fix your leptin

Leptin is a master hormone that regulates hunger and metabolism. We can create a deficiency in our leptin levels by consuming too much sugar or processed foods, or by skimping on sleep—and as a result, we can experience more food cravings and a slower metabolism. It is very important to get your leptin back into balance, and that really needs a whole post to itself to fully explain.

10. Eat nutrient dense foods

This is something we should all be doing and it really helps you to get all the nutrients, vitamins and minerals you need. All you have to do is eat balanced, real food meals (not packaged or processed) that are nutrient dense. You don’t have to go crazy with this though. Prepare your food properly as well, as this can enhance nutrient absorption and reduce nutrient inhibitors such as phytic acid. So soak or sprout your nuts, seeds and grains before consuming. Some of the most nutrient-dense foods are:

  • Organ meats – liver, heart, kidney and other organ meats have 10-100 times more nutrition than muscle meats such as chicken breast or ground beef.
  • Shellfish – including crab, oysters, shrimp, clams and mussels. Fish broth is especially good as it’s high in Iodine, and so is seaweed.
  • Organic Meat – Mutton, bacon, chicken, steak, it’s all good.
  • Fish – Salmon especially and maybe avoid tuna due to risk of it being radiated.
  • Bone Broth – One of the best sources of minerals.
  • Eggs – Nutrient dense and full of healthy protein and cholesterol, vitamin D and A, and cheap as well!
  • Fermented or Fresh fruit & vegetables (an obvious one!)

White flour and sugar are nutritionally empty and strip your body of nutrients, so replace those with healthier options.

  • Bread – Sourdough or Sprouted grain bread.
  • Flour – Use coconut flour or almond flour instead.
  • Sugar – Use natural sweeteners such honey, grade B maple syrup, yacon syrup (contains prebiotics, similar to molasses in taste), molasses, palm/coconut sugar or nectar, and stevia.

11. Avoid Soy

Another thing that is prevalent in peoples diets that is causing issues is Soy, and it never used to be. You may think you are not eating soy because you don’t drink soy milk or eat tofu, but unfortunately, soy is in almost everything. Most restaurants use soybean oil to cook with, and most packaged and processed foods contain soybean oil and/or soy lecithin. Most of the meat and dairy we consume is from animals fed soy. Most mayonnaise and salad dressings contain soybean oil.

I’m sure most people have heard of the hormonal imbalances it causes. Soy is a goitrogen, which blocks iodine uptake in the body. As stated throughout this article, you will see why iodine is important for hormone health. In women, iodine is stored in the thyroid gland, the breasts and the ovaries (all hormonal places). It is okay to eat soy in small amounts, as a condiment, as long as it is naturally fermented (such as soy sauce, miso, tempeh, or natto).

12. Get more fiber

Get more fiber into your diet with raw fruit, raw vegetables, and things like chia seeds. Fiber binds itself to old estrogen, clearing it out of the system, and leading to better overall balance. This is good for men and women who suffer from estrogen dominance.

13. Manage Stress

Even if you’re doing everything else right, if you’re stressed out, high levels of cortisol will throw all your hormones off balance. Both overweight and thin people are affected by this, contrary to popular belief that only overweight people have issues with this. Researchers at Yale University, for example, found that thin women who had high cortisol also had more abdominal fat. Managing stress is important for every aspect of health, and I know it is not always easy to manage, but it is  important that we all try. The Okinawans are some of the most laid back people, and they live to over a hundred! Try deep breathing exercises, even if it is only for a few minutes each day, it does make a difference. Or try meditation.

As you can probably tell, these are great things to be doing anyway to be a more overall healthier and happier person. Balancing hormones will really come naturally if you follow these general health practices and help to educate yourself on being a healthier person overall. Just do your best though, don’t stress out over it!

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Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

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Awareness

3 Powerful Tools to Help Overcome the Emotional Toll of the Pandemic

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In Brief

  • The Facts:

    The pandemic has had a significant effect on our lives. Possibly without realizing it, many are suffering from a form of Post-Traumatic Stress Disorder (PTSD).

  • Reflect On:

    If you feel stressed or feel that you have PTSD resulting from this pandemic, try these suggestions before resorting to medication or maladaptive coping strategies.

Before you begin...

Coherent icon

Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

The pandemic has had a significant effect on our lives. Possibly without realizing it, many are suffering from a form of Post-Traumatic Stress Disorder (PTSD). Every news cycle paralyzes us with fear of a new variant. Some feel grief over who or what they have lost or continue to have feelings of social disconnectedness. Despite what we have all been through, we need to start moving forward with our lives and truly live again. We must recognize that we have more control over our physical and mental health than advertised. The truth is that there are many helpful things that we can do.

PTSD is a stress-related disorder that may develop after exposure to a traumatic event or ordeal in which death or severe physical harm was a threat or occurred. Those with PTSD may experience agitation, irritability, hostility, hypervigilance, self-destructive behavior, social isolation, flashbacks, fear, anxiety, depression, attention difficulty, loneliness, insomnia, or nightmares.

Trauma can lead to feelings of powerlessness, but powerlessness can also keep us trapped in a PTSD cycle. The psychological imprint of trauma rewires the brain. There’s an old saying in neuroscience: “neurons that fire together wire together.” Our brain neurons begin firing in the amygdala, the emotional part of our brains, during a traumatic event. People can get stuck in an emotional loop, and the rational voice in their heads does not weigh in. This looping can cause a person to respond disproportionately to stress – freezing, panicking, or acting out in anger. Some dissociate or enter a trance-like state. Maladaptive coping skills can sometimes develop. Cutting, burning, overeating, drinking, drugs, overspending, etc., is all an attempt to dampen our painful emotional feelings. So, to avoid getting stuck in a PTSD cycle, we must act and take our power back.

Time to seek out the most effective help so that we can feel calm and in control again. What can we do?

1. Boost Your Immune System

If you fear getting sick, it’s time to live a healthier lifestyle and boost your immune system. Sadly, we are taught (with the help of pharmaceutical dollars) that health comes from a needle or a pill. Our “experts” recommend masks, hand-washing, social distancing, and mRNA vaccines. Still, they seldom suggest a healthy diet, supplements, and other natural remedies to help improve our health and support the body to fight off illness and disease. Click here for my article that includes 16 Tips on Boosting Immunity.

2. Embrace Spirituality

Over the last 20 years, I have been honored to have worked with many great therapists, healers, spiritual leaders, and trauma survivors to witness the power of Spirituality in healing. Spirituality is an inner belief system providing an individual with meaning and purpose in life. Whether it involves a higher power, nature, religious rituals, meditation, mindfulness, or prayer, the premise is to stay connected to the core of who we are. That place of stillness within us holding the memory of wholeness, peace, inner strength, and balance – despite what has happened. A spiritual philosophy or practice can provide us with a bigger context for our experiences and clarify our purpose. Spiritual methods also connect us with a sense of community and support. Finding our tribe is essential in the face of trauma and loss. The spiritual journey often allows us to go inside ourselves and listen to our inner guidance and “knowingness.” The inner voice may know, for instance, that the virus will not hurt us, or what we are being told by the media is untrue. Spirituality also helps us shift our perspective from “why me” to “what can I do about it. It brings us a sense of power and control.

3. Guided Imagery & Bilateral Stimulation

Both tools are essential for the trauma therapy toolbox. They are noninvasive and helpful for overcoming the effects of trauma. Guided imagery can help us alter the negative or stressful pictures and thoughts in our minds and help us create new, more peaceful ones—a form of instilling positive affirmations. Before you read on, I thought you might like to download my 10-minute exercise. This science-based, comprehensive video will help you to cultivate a sense of inner peace and give you a way to help overcome the effects of this pandemic – GET IT HERE

Is There Science Behind This?

Science, yes. Magic, no. This method requires regular practice if you want to make lasting, long-term changes to the ways that you think and feel. The good news is that both guided imagery and bilateral stimulation are widely practiced and well-established practices. However, I recommend that if you are still struggling after repeated listening, you find a qualified trauma therapist to continue the work you have already started.

A Look At The Research

Guided imagery is a behavioral technique using a series of verbal suggestions to guide oneself or others in visualizing an image in the mind to bring a desired response in the way of a reduction in stress, anxiety, or pain. A growing list of empirical literature supports the use of these techniques in various physical and emotional conditions. Guided imagery resulted in a clinically significant reduction in PTSD and related symptoms in a returning, combat-exposed active-duty military population. Positive affirmations can positively affect the brain’s circuitry. There is MRI evidence suggesting that specific neural pathways are increased when people practice self-affirmation tasks.

Numerous research articles have established that bilateral stimulation is one of the most effective treatments for post-traumatic stress disorder (PTSD). Some therapists practice Eye Movement Desensitization and Reprocessing (EMDR), a combination of psychotherapy and bilateral stimulation. EMDR is very effective for treating a wide range of mental health issues due to emotional and physical trauma. During bilateral stimulation, patients tend to “process” the memory in a way that leads to a peaceful resolution. And, often results in increased insight regarding both previously disturbing events and long-held negative thoughts about the self.

“Bilateral Stimulation induces a fundamental change in brain circuitry, similar to what happens in REM sleep. It allows the person undergoing treatment to process and incorporate traumatic memories into general association networks in the brain. This therapy helps the individual integrate and understand the memories within the larger context of their life experience.” – Robert Stickgold, Ph.D., Harvard Medical School

Takeaway

If you feel stressed or feel that you have PTSD resulting from this pandemic, try the above suggestions and download my helpful video before resorting to medication or maladaptive coping strategies. Also, you can discover the many mind-body practices you can do at home to help manage stress more successfully and so much more. SIGN UP HERE to receive your free download today. To purchase my book Healing Without Hurting, click here.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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Awareness

Boosting Your Mood and Improving Your Health With Vitamin D

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In Brief

  • The Facts:

    Vitamin D is essential for proper immune functioning and alleviation of inflammation.

  • Reflect On:

    Are you or someone you love suffering from depression or an autoimmune disorder? When is the last time you checked your Vitamin D levels?

Before you begin...

Coherent icon

Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

Are you or someone you love suffering from depression or an autoimmune disorder? It appears vitamin D deficiency may be to blame.

Vitamin D is essential for proper immune functioning and alleviation of inflammation. The beneficial effects of vitamin D on protective immunity are due in part to its impact on the innate immune system and has numerous effects on cells within the immune system. Vitamin D is also involved in maintaining the proper balance of several minerals in the body. And, it helps to ward off the flu and many viruses and treat them. The latest research links vitamin D deficiency to many disease states. These disease states include cancer, osteoporosis, heart disease, depression, arthritis, and just about every other degenerative disease.

 “Vitamin D reduces depression. In a randomized, double-blind study, People with depression who received vitamin D supplements noticed a marked improvement in their symptoms.” – Journal of Internal Medicine

According to the Nutrition Research Journal, as many as 80% of people are deficient in vitamin D. Inadequate exposure to sunshine, poor eating habits, malabsorption, the VDR genetic mutation, and accelerated catabolism due to certain medications, dark skin pigment color, and too much sunscreen can be to blame. 

A doctor can check vitamin D levels with a simple blood test. Many mainstream doctors will suggest that you are within normal limits if your levels are 20-30ng/mL. However, for optimal health, the Endocrine Society and many functional medicine M.D.s and naturopaths will recommend levels of between 40-70 ng/mL for both children and adults. These doctors will also recommend a more aggressive replenishment program. For example, at age five, my son’s level was 24. The pediatrician recommended 500iu daily of supplementation, while our naturopath recommended 5,000iu daily for six months before retesting. Six months later, his levels were almost normal. 

“Through several mechanisms, vitamin D can reduce risk of infections. Those mechanisms include inducing cathelicidins and defensins that can lower viral replication rates and reducing concentrations of pro-inflammatory cytokines that produce the inflammation that injures the lining of the lungs, leading to pneumonia, as well as increasing concentrations of anti-inflammatory cytokines” – PubMed

How to Increase Your Vitamin D Levels

Get enough sun. Vitamin D3, “the sunshine vitamin,” is the only vitamin your body that is made, with the help of the sun. So be sure to get enough sun exposure to help the body make this essential nutrient. Hold off trying to protect ourselves from the rays of the sun at every turn by slathering sunscreen. Allow yourself to play outside, garden, and enjoy the rays in moderation.

If you must use some sunscreen, avoid chemical sunscreens made with toxic chemicals that cause thyroid dysfunction, endocrine disruption, allergies, organ toxicity, reproductive toxicity, skin cancer, development, brain, and metabolism problems. Shop for natural mineral-zinc-based certified products instead. When exposed to scorching climates or in the sun for extended periods, we use sunscreens by Babyganics, Badger, Babo Botanicals, and Goddess Garden products.

Eat a well-balanced diet, with foods higher in vitamin D. Although it is believed that we only get twenty percent from the foods we eat. Some foods higher in D include cod liver oil, fish, oysters, eggs, and mushrooms. 

Get checked for the VDR mutation. A blood test will determine if you have mutations in the vitamin D receptor. The consequence can be lower vitamin D levels and the inability to absorb vitamin calcium and many other minerals properly. According to a 2020 scientific report, supplementation of vitamin D can help improve VDR gene expression, so more supplementation may be necessary if you have this mutation.

“Something so simple. Vitamin D supplementation could improve the health status of millions and so becomes an elegant solution to many of our health problems today.” – Carol L. Wagner, MD – Medical University of South Carolina

Supplementation 101. Supplementation is often critical if you cannot properly metabolize or absorb enough vitamin D or not get enough sunshine. In areas with long winters and specific populations of people with darker skin color, supplementation may be even more critical. There are many supplements on the market. However, many tablet forms are not as bioavailable and harder to absorb. Therefore, it has been recommended that liquid forms are better. In addition, liquid D is often suspended in olive oil, which helps the vitamins to absorb more easily since it is fat soluble. One of my favorite brands is by Seeking Health. It does not contain any impurities or allergy-inducing ingredients. 

Final Thoughts

Boosting the immune system naturally works on your body’s innate wisdom. It supports the body to operate like a well-oiled machine, protects it from unwanted pathogens and disease, and helps ensure a healthy body and mind.

To receive more info on how you and your family can overcome ADHD, apraxia, anxiety, and more without medication SIGN UP HERE or purchase my book Healing without Hurting.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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General

Are Lockdowns Affecting Children?

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CE Staff Writer 2 minute read

In Brief

  • The Facts:

    We spoke to activist and mother Stephanie Sibbio about her co-creation of an organization called 100 Million Moms which seeks to empower women to stand up against injustices.

  • Reflect On:

    Are we choosing virus mitigation methods that are short sighted and harmful over the long term? Are they more harmful than the virus itself?

Before you begin...

Coherent icon

Take a moment and breathe. Place your hand over your chest area, near your heart. Breathe slowly into the area for about a minute, focusing on a sense of ease entering your mind and body. Click here to learn why we suggest this.

The potential downsides of lockdowns during pandemics have been explored quite a bit – and the truth is the scientific community is quite divided on whether it’s the right move. On one hand a case can be made for effectiveness of lockdowns, but at quite a cost, while on the other hand many have shown lockdowns to be ineffective in slowing spread. How a study is organized and conducted can also dramatically change results.

Interestingly a study in Nature showed that “less disruptive and costly NPIs can be as effective as more intrusive, drastic, ones (for example, a national lockdown).” This essentially states that governments could choose effective ways to mitigate virus spread effectively without inducing unwanted and long term side effects on society as a whole via lockdowns – regardless, lockdowns are still widely being used.

One question we might have is, what about factors that are not so easy to measure right away? Things like long term psychological damage of being constantly stressed, out of touch with community and friends, and confined to our homes. What affects are children experiencing in their development and learning? We may not know exactly for quite some time.

I felt inspired to speak to a mother who has not only be asking this question with regards to her child, but who has decided to do something to push back against government measures, like lockdowns, that many citizens and scientist don’t agree with.

Along with another activist, Stephanie Sibbio created a movement called 100 Million Moms who, as their Instagram states, are a rights-based movement empowering moms all over the world to stand up against injustice. We advocate for natural health & medical freedom.

I spoke to Stephanie about how she has seen lockdowns affecting children, and her story in co-creating 100 Million Moms. In this discussion you will learn how you can get involved as well.

Further Discussion

A large meta analysis on mask wearing has shown that children are having physiological issues and learning challenges with prolonged mask wearing.

A group of doctors did a panel worth considering that discusses the potential harms of lockdowns and the science that supports the idea.

Dive Deeper

Click below to watch a sneak peek of our brand new course!

Our new course is called 'Overcoming Bias & Improving Critical Thinking.' This 5 week course is instructed by Dr. Madhava Setty & Joe Martino

If you have been wanting to build your self awareness, improve your.critical thinking, become more heart centered and be more aware of bias, this is the perfect course!

Click here to check out a sneak peek and learn more.

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