Tayspiration

Do you feel like your hormones are out of balance? A women’s body fluctuates in levels of hormones over the course of a menstrual cycle every month. So no, you are not crazy to think your hormones are changing! We experience fluctuations in hormones depending on the phase of our cycle. The menstrual cycle includes four phases: menstrual, follicular, ovulation, and luteal. The major female hormones are estrogen and progesterone. The start of menstruation is considered day 1 of your menstrual cycle. During the first half of the cycle, estrogen tends to be higher than progesterone and peaks at ovulation. Estrogen begins to decline and progesterone increases during the second half of the cycle. If you are not pregnant, progesterone will start to drop and is low at onset of menses. The female hormones are a constant roller coaster of up and down, however, when there is a balance and proper ratio of estrogens to progesterone we won’t feel the intensity of hormonal roller coaster. What tends to occur is there is either excess estrogen in the body or lower levels of progesterone causing more estrogen symptoms which is referred to as unopposed estrogen.

Common signs and symptoms related to hormonal imbalances include the following:

• Irritability and mood swings
• Breast tenderness
• Bloating
• Insomnia
• Hot flashes
• Low libido
• Brain Fog

Unopposed estrogen or estrogen dominance is the root cause of many women health conditions including:

• PMS symptoms
• Dysmenorrhea
• Menorrhagia
• Irregular menstrual cycles
• Candida vulvovaginitis
• Ovarian cysts
• Endometriosis
• Fibroids
• Fibrocystic breasts
• Infertility
• Polycystic Ovarian syndrome
• Breast, uterine, and ovarian cancers
• Perimenopause
• Menopause

Holistic Approaches to Prevent Hormonal Imbalances:

1. Eliminated exogenous estrogens: One easy place to start is replacing plastic Tupperware withglass containers.
2. Seed Cycling: This is a great way to support our bodies natural rhythms. On days 1-14 use 1 tablespoon of ground flaxseed OR pumpkin seeds. On days 14-28: 1 tablespoon of ground sunflower OR ground sesame seeds. Consider adding these to oatmeal, smoothies, salads, or sprinkled on side dishes.
3. Reduce alcohol consumption: Alcohol affects the ratios of different types of estrogens in the body and increases the amount of stronger acting estrogens.
4. Increase Cruciferous vegetables: broccoli, arugula, bok choy, brussel sprouts, cabbage, cauliflower, chard, collard greens, mustard greens, daikon radish, horseradish, kale, radish, rapini, rutabaga, turnip, wasabi, watercress

Need some inspiration for increasing cruciferous vegetables? Try this warm salad recipe and your hormones will be happy!

Recipe:

Salad Ingredients:

• 1 bag of arugula
• 1 medium head of broccoli
• 1 medium head of cauliflower
• 1 red onion
• Cooked lentils
• Vegan feta or regular feta cheese
• Olive oil
• Garlic
• Salt
• Pepper

Salad dressing:

• 1/3 cup of tahini
• 1 Lemon
• 1 Tablespoon of maple syrup
• 1-2 cloves of garlic
• Water to desired dressing consistency

Set oven to 400 degrees F. Chop broccoli, cauliflower, and red onion and place on baking sheet with avocado oil. Add garlic, salt, and pepper. Bake for 20-30 minutes. Let vegetables cool. Cook lentils as directed. To a large bowl, add arugula, cooked vegetables, lentils, and feta. Enjoy!

Disclaimer: I am currently not a licensed medical professional. My advice comes from personal experience and my own research. Any health and wellness related changes should be consulted with your doctor first. Thanks!