managing female hormones

How are female hormones made?
 
Sex hormones are produced by the adrenal glands and ovaries from cholesterol. This means if you are not eating enough cholesterol and beneficial fats your body will not be able to generate sex hormones!
 
Cholesterol has had a bad reputation, and for years it has been incriminated as a culprit in cardiovascular disease.
Actually, it is not so much cholesterol itself that is responsible; it is the type of lipoprotein your cholesterol will attach to.
The “bad protein” is called LDL for Low Density Lipoprotein. If you have high levels of this protein (above 2 mmol/L) you are at higher risk of developing cardiovascular disease.


Why do sex hormones decrease during menopause?
 
Your ovaries are the siege of sex hormone production; oestrogens are produced by the ovarian follicles (eggs) as well as progesterone. You reach menopause when your ovaries stop producing eggs, hence your hormone levels fall gradually and you end up having hot flushes at night, mood disorders and your bone density decreases, because these oestrogens have a protective effect on various organ systems.

Here are the foods that you can you eat to promote optimal levels of oestrogens:   
 
 
#1 Linseeds, Sesame seeds, sunflower seeds
These little seeds are grains of magic. They contain substances called lignans which are similar action to oestrogens. Studies have found their efficacy not only in increasing the levels of type 2 oestrogens, but also in improving cholesterol levels and oxidative stress. . They also promote a healthy nervous system due to their essential fats. Jackpot in a seed!
 
#2 Eggs
Eggs have had a bad reputation for their cholesterol content, but they are exactly what you need to make sex hormones. They also contain antioxidant vitamins A and E and choline, a precious nutrient for healthy liver function.
 
#3 Bone broth
Bone broth made in a slow cooker for 2 days contains the amino acids glycine and glutamine which are essential for liver detoxification.  If your busy lifestyle does not allow enough time to make bone broth, you can find an organic dehydrated form at www.brothoflife.com.au
 
#4 Cruciferous vegetables
Cauliflower, broccoli, bok choi, cabbage, brussel sprouts belong to the same brassicaceae family, and are commonly called cruciferous vegetables. They play an important role in liver detoxification due to a common ingredient, sulphoraphane.
 
#5 Turmeric
Similar to ginger, this orange root used in Indian curries has astonishing properties; amongst these, it promotes bile secretion from the liver, turns off anti-inflammatory molecules and promotes the production of type 2 oestrogens.
                                                                                                                                  
#6 Rosemary
This famous herb is not only good for cooking lamb. It actually promotes type 2 oestrogens and has wonderful detoxification properties. You may use it in a herbal tea if your liver is playing up or if you suffer from periodical acne.
 
#7 Bitter herbs
Rocket salad, mustard greens, dandelion leaves are classified as bitter herbs due to their taste. They are great for your liver by promoting bile production and supporting your digestive system. A healthy liver means healthy hormones!
 
#8 Legumes and wholegrains
They contain substances called lignans and fibre which are necessary for sex hormone balance. Always soak them overnight before cooking to improve their digestibility.
 
#9 Lecithin.
This fabulous product is found in soybeans and egg yolks. It has shown to restore liver enzymes. You may find it in granules form at the supermarket health section. A teaspoon or two a day sprinkled on your cereals or in your smoothies is all what you need. Check that the lecithin is from non-GMO soybeans.

Your lifestyle is also important.

Stress interferes with hormone production in great extent so it is important to find time to relax and break the daily routine through pleasurable activities.

Take time to eat in a calm environment and have a non-processed nutritious diet. (see below)

Eating enough fibre is necessary for gut health and elimination of unnecessary fats. Half of your plate should consist in vegetables raw and cooked.

Exercise plays a big role in balancing hormones and reducing stress levels, so make sure you have an active lifestyle and exercise at least three times a week.

​Most of all, reduce all sources of refined carbohydrates in your diet – Pastries, cakes, lollies, soft drinks and chocolates, which are high GI foods. High GI (Glycaemic Index) foods promote quick rise of blood sugar, since this type of sugar is easily digested. On a long-term this will promote insulin resistance, which means that the insulin receptors will no longer work to get that sugar out of your blood to your cells and you will end up with PCOS or worse type 2 diabetes!

What can you do if you have sugar cravings?
 
It probably means that you are stressed, depressed or malnourished. 
This is what is commonly advised:

• Herbal adaptogens

Adaptogens like Rhodiola, Siberian ginseng, Licorice and Withania. They make you “adapt” to stress so your adrenal glands will produce the right amount of stress hormones. These great herbs also affect the receptors for various hormones, a bit like oil would do in car hinges, so your body’s communication pathways will improve. 

• Exercise

It is key to modulate insulin response and promote healthy mood. Moderate and regular exercise is more beneficial than intensive training, which generates a lot of oxidative stress. Your body needs to rest in between exercise sessions so three to four times a week is adequate.
 

• Eat nutrient-dense foods

Cravings are part of your alarm mechanisms when you lack nutrients. A hormone called Leptin is responsible for satiety. A diet rich in refined foods, being overweight and lack of exercise will generate Leptin resistance so your body will always be hungry. Have enough proteins, legumes, vegetables (for fibre and flavonoids), avocadoes, olive and flaxseed oil, seafood products (Australian wild, not imported and farmed), nuts and seeds. Nuts are packed with proteins, B vitamins, fibre and good fats. Always mix nuts and seeds since some of them are rich in copper, like almonds and sunflower seeds, which may compete with zinc and reduce body levels. Pepitas or pumpkin seeds are richer in zinc, therefore can complement them.
 

• Relax

Find your way to relax since stress will affect digestion and will promote inflammatory molecules which in turn will affect your hormonal balance.
 

• Sleep well

​On average we need about eight hours of quality sleep. Sleep is the repair mechanism of your body and brain.