Heather Weddell Nutrition

Your Joy & Vitality Expert

adrenals

Adrenal Fatigue – The Stress Connection

Hormone Health

Adrenal Fatigue is Real

Adrenal fatigue is rarely recognized in western medicaine, yet adrenal fatigue is very real and stress definitely plays a role. Your adrenal glands sit just on top of your kidneys and play a large regulatory role in stress response as well as metabolism and immunity. It is the release of cortisol and adrenaline from the adrenals that is largely responsible for regulating these functions.

During the stress response (fight or flight) both adrenaline and cortisol play important roles. Basically, when you feel threatened, your nervous system shifts into high gear to help you manage the perceived threat.

Adrenaline is the hormone that helps you prepare to either fight the threat, or flee from it. As adrenaline is released, your heart rate increases to ensure your brain and muscles are ready for dealing with the threat. Also, more adrenaline increases the level of sugar in your blood to provide your body with enough energy to use quickly while either fighting or fleeing from the stressor. The problem is that in today’s world there is no real fighting or fleeing that occurs from our stress. So that extra sugar gets moved to fat deposits.

At the same time cortisol helps the body convert stored energy into readily usable energy in the form of glucose. This is helpful in activating your body to deal with a real threat. However, when cortisol levels remain high, it can lead to undesirable outcomes, like overeating, weight gain, and anxiety.

Symptoms of Adrenal Fatigue

As you can imagine, too much stress for too long can wear down our adrenal glands and cause us to not feel so great. Some signs that your adrenals may needs some support include:

  • sugar cravings
  • need or love for coffee or anything caffeinated
  • being jumpy or easily startled
  • not sleeping well and/or not awakening feeling rested
  • retaining fluid
  • feeling tired but wired
  • feeling like everything is urgent
  • difficulty relaxing
  • experiencing “low moods” that are unexplained
  • difficulty losing weight

What can you do?

Effectively managing your stress can go a long way in supporting your adrenal function. Check out Stress Busting – 8 Simple Strategies to Try Now.

Adrenal support is a big part of your overall health. Your adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure, response to stress and many other essential functions. That means that is your adrenals are out of balance, your health is going to start to suffer. If you are concerned about your adrenal glands, the good news is that there are a number of ways to lovingly support them through nutrition. I encourage you to book a complimentary Clarity Call with me to explore this further if you are concerned.

Genetics partly determines our methods of responding to stress. Although we can’t change our biology or plan for all of life’s everyday stressors, here are a few things we can consider that are within our control:

  • By planning our time, prioritizing tasks and trying to anticipate events that may be stressful, we can switch from just coping to implementing management strategies.
  • Incorporate breathing exercises throughout the day. Taking time to develop this habit in stress-free moments, will make it readily available during stressful times. Breathing deeply and exhaling fully can help slow our heart rate and bring us into the present moment.
  • Healthy relationships can support our mental and emotional well-being when life gets tough.

We live in a stressful world, and the pressure can be stifling. Take this opportunity to consider how stress is affecting you. Stress is a major contributor to the health issues many of us face. It can be debilitating and painful, both physically, mentally, and emotionally.

The good news is that there are a number of ways to lovingly balance your adrenals through nutrition. Recipes like the one below are a great place to start. Plus adaptogens like ashwaghanda, rhodiola and maca root help to beautifully balance out your adrenal function.

Check out this recipe for my Adrenal Support Smoothie Bowl.

Stress Busting – 8 Strategies to Try Now

Hormone Health, Metabolic Health

Stress – we all know it and we all feel it. Some days are better than others. Yes, it is part of our daily life, but why has it become such a focus in recent years? How come we are all searching for stress management techniques?

Did you know that the American Institute of Stress found that about 33 percent of people reported feeling extreme stress? And check this out:

  • 77 percent of people experienced stress that affects their physical health
  • 73 percent of people had stress that impacted their mental health

No wonder the World Health Organization called stress the “epidemic of the 21st century.” Plus, many research studies have shown that mismanaged or ignored stress can lead to serious issues.

Do you need to do some stress busting?

Signs and Symptoms of Stress

There are many signs and symptoms of stress. Often, we experience these symptoms clustered together. Frequently, they overlap because they are interrelated. According to the Global Organization for Stress, symptoms can be physical, emotional, psychological, and behavioural. 

Stress symptoms can be physical, emotional, psychological, and behavioural.

Physical symptoms can include:

  • various pains
  • muscle stiffness
  • rashes
  • digestive issues
  • blood pressure issues
  • weight issues
  • immune system imbalances leading to more colds, flu and infections.

Emotional symptoms you may notice include:

  • anxiety
  • fear
  • depression
  • irritability
  • anger
  • frustration

Psychologically you may notice:

  • memory loss
  • an increased inability to concentrate
  • confusion
  • a racing mind

Stress can affect your behaviour too. You may notice yourself:

  • drinking more alcohol
  • arguing more
  • yelling
  • crying
  • isolating yourself from others
  • developing nervous habits like nail biting

Stress and Your Hormones

To simplify it, consider stress as a physiological response that often feels emotional. Whether we are running around trying to meet all our obligations, or we are unhappy, frustrated, angry, nervous, or actually in real immediate danger, our body has the same reaction. Our adrenals are programmed to help protect us from physical danger. Therefore, they respond by releasing the hormone adrenaline to provide extra energy and strength. This is the “fight or flight response”.

Unfortunately, our body does not know the difference between physical danger, or striving to make a deadline, or just being super busy. The hormone cortisol increases during “fight or flight”. And this is the very hormone that can cause many of our health problems when it gets out of balance.

Normal cortisol levels are necessary. Cortisol is our “awake” hormone and allows us to function and be alert. But when we are stressed, our cortisol levels rise. Too much cortisol has been linked to many health concerns such as:

  • heart disease
  • cancer
  • diabetes
  • depression
  • anxiety
  • weight gain
  • headaches
  • and more

Why does it feel emotional?

The adrenal glands interact directly with the nervous system. When it is agitated it can make us feel moody, depressed, anxious, jittery, and fatigued, and can cause headaches. The adrenals also affect:

  • the gastrointestinal system
  • the circulatory system
  • the respiratory system
  • the immune system.

Seriously! The adrenals are connected to every activity in the body. Why? Because if you were in real physical danger, the adrenals need to be able to control every aspect of the body. This is how it prioritized functions to maximize your ability to defend yourself against a saber-toothed tiger – by either “fighting” or “fleeing”.

Here are 8 Stress Busting Strategies you can try NOW

Exercise, especially outdoors is a great stress buster

1.  Take a short break and get some fresh air. Taking a walk outside is a great way to do this.

2.  Find tranquility by listening to classical music.

3.  Reduce your screen time and shut it off completely at least 2 hours before bedtime. This will also help you to get a good night’s rest.

4.  Exercise gives you a break, produces endorphins (helpful hormones in your brain) and can help you decompress.

5. Clear your mind by talking it out with a close friend or by journaling. Listening to and helping a close friend is also super beneficial because it focuses your energy away from your stresses and onto solutions.

6.  Eat a well-balanced diet of fresh whole foods. Did you know that 95% of your serotonin (chemical linked to happiness) receptors are in your gut? Also cut back on caffeine. It can spur feelings of anxiousness and restlessness. Oh, and stay hydrated with 6 to 8 glasses of water a day.

7.  Watch a comedy. Laughter can shrink stress responses and stimulate your heart, lungs and body muscles

8.  Chew gum. Chewing gum can help reduce anxious or down feelings, fatigue, and put you in a better mood.

A Holistic Approach to Stress Management

Managing stress effectively requires a personalized plan based on all the main pillars of health. A holistic approach to stress management, based on the pillars of health, is widely considered the most effective because it recognizes the interconnectedness of various aspects of well-being. When one pillar is neglected, it can negatively impact the others, leading to an imbalance that makes an individual more susceptible to the damaging effects of stress.

As a Registered Holistic Nutritionist, I focus quite a bit on Physical Health: This pillar focuses on the body’s physiological needs.

  • Nutrition: A balanced diet provides the necessary nutrients for optimal brain function, mood regulation, and overall physical resilience. Poor nutrition can lead to energy crashes, inflammation, and exacerbate stress responses.
  • Physical Activity/Movement: Regular exercise helps reduce stress hormones, boosts endorphins (mood elevators), improves sleep, and strengthens the body’s ability to cope with physical and mental demands.
  • Sleep: Adequate and quality sleep is crucial for the body and mind to repair, restore, and recharge. Sleep deprivation significantly impairs cognitive function, emotional regulation, and increases susceptibility to stress, anxiety, and depression.

Other pillars I support my clients with are:

  1. Emotional Health: This pillar deals with recognizing, understanding, and managing feelings.
    • Emotional Awareness and Regulation: The ability to identify one’s emotions and respond to them constructively is key. This includes learning healthy coping mechanisms for stress, rather than allowing emotions to overwhelm or control you.
    • Mindfulness and Relaxation: Practices like meditation, deep breathing, and other relaxation techniques can significantly reduce stress and anxiety, improve focus, and promote a sense of inner peace.
  2. Mental/Cognitive Health: This pillar relates to our thoughts, learning, and cognitive function.
    • Cognitive Function: Engaging in mentally stimulating activities, managing thoughts, and fostering a positive mindset contribute to mental clarity and resilience.
    • Stress Management Techniques: Beyond emotional regulation, this includes developing skills like time management, problem-solving, and reframing negative thoughts to reduce cognitive load and stress.
  3. Social/Spiritual Health: This pillar emphasizes connection, purpose, and meaning.
    • Social Connection: Fostering healthy, supportive relationships provides a crucial buffer against stress and loneliness. Human connection reduces emotional strain and offers a sense of belonging.
    • Sense of Purpose/Spirituality: Having meaning, direction, or a connection to something larger than oneself can provide inner peace, resilience, and a framework for navigating life’s challenges. This can be through religious beliefs, community involvement, or personal values.

Why this holistic approach is the best for stress management:

  • Interconnectedness: Stress isn’t isolated to one part of your life. Chronic stress impacts your physical body (e.g., increased cortisol, inflammation), your emotions (e.g., irritability, anxiety), your thoughts (e.g., difficulty concentrating), and your relationships. Addressing all four pillars simultaneously creates a synergistic effect, where improvements in one area positively influence the others. For example, better sleep can improve mood and cognitive function, making it easier to engage in physical activity and manage emotional responses.
  • Root Cause Addressing: A holistic approach aims to address the root causes of stress and build overall resilience, rather than just treating symptoms. If someone is constantly stressed due to poor sleep and an unhealthy diet, simply trying to “think positive” will be less effective than also optimizing their sleep and nutrition.
  • Sustainable Well-being: By building strong foundations in all areas of health, individuals develop a more robust and sustainable capacity to handle life’s inevitable stressors. It’s about creating a lifestyle that inherently reduces vulnerability to stress and promotes overall flourishing.
  • Empowerment: This approach empowers individuals to take control of their well-being across multiple domains. It recognizes that personal choices in these four areas have a profound impact on stress levels and overall health.
  • Comprehensive Resilience: Life throws many challenges our way. When all four pillars are strong, an individual has a greater capacity for resilience, bouncing back more effectively from adversity and maintaining a balanced state even in demanding circumstances.

In essence, thinking of health as a table supported by four legs is a powerful metaphor. If one leg is weak or missing, the table will wobble or collapse. By intentionally nurturing each of the four pillars, you create a stable and resilient foundation for managing stress and living a more balanced and fulfilling life.

Book your complimentary Clarity Call with me to discover which of my programs or services would be best for your unique needs.

Heart Healthy Hormones – 4 Actions to Take

Hormone Health, Metabolic Health

Being Heart Health Month, February is a time to bring attention to the importance of heart health, and what we can do to reduce our risk of disease. In Heart Healthy Hormones – What you Need to Know, we discussed the role your hormones play in your heart health. We covered a number of hormones and systems:

  • Insulin from the pancreas
  • T3 and T4 from the thyroid
  • Adrenaline and cortisol from the adrenals
  • Estrogen and testosterone from your sex organs

Now that we can clearly see the importance of healthy, balanced hormones to maintain good cardiovascular function, let’s look at what we can to do love and support these key systems.

1. Keep your blood sugar levels stable

Stable blood sugar is one of the keys to healthy, balanced hormones

To keep your blood sugar levels in check and maintain your cells’ sensitivity to insulin, work on including these tips into your lifestyle:

· Ditch the simple sugars and processed, packaged foods. Focus on eating nourishing whole foods that include lots of vegetables, some fruits, a good amount of protein and some healthy fats. This will help provide a slower rise in blood sugar and give you more stable energy levels. 

· Eat at regular intervals throughout the day to avoid highs and lows in your blood sugar levels. This will also help keep your energy stable throughout the day.

· Exercise regularly – this includes both cardio and weight-bearing exercise. This is great for your cardiovascular system and will also help keep you at healthy weight which is beneficial to maintaining stable blood sugar.

· Are you a smoker? Quit. Smoking is a risk factor for insulin resistance, and diabetes.

· Get enough sleep – ideally 7 to 8 hours each night. Insufficient sleep is also a risk factor for insulin resistance and diabetes.

2. Help your thyroid function well

Your thyroid is a key player in heart-healthy hormones.

Iodine is supportive of good thyroid function to help with the production of the hormones T3 and T4. Make it your goal to include more iodine rich foods in your daily diet:

  • Seaweed: try combo, kelp, wakame, and nori
  • Cod
  • Shrimp
  • Tuna
  • Prunes
  • Lima Beans

If you have or suspect thyroid issues, consult with your physician for appropriate testing. As a nutritionist, I can create a diet plan for you that addresses the needs of your thyroid in a complete, effective, multi-faceted approach.

3. Support your adrenal glands

Healthy amounts of adrenaline and cortisol depend on the optimal functioning of your adrenals– which also produce estrogen and progesterone

Stress causes your adrenals to shift their attention to pumping out adrenaline and cortisol, shunting production of progesterone and estrogen. That can throw your hormones out of balance. To keep your adrenals functioning well, stress management is key. Here are some strategies to try:

· Shift from coping to management strategies. This often means planning your time, prioritizing tasks, and anticipating events that may be more stressful than others.

· Incorporate breathing exercises throughout your day. Make this a habit in stress-free moments, and it will be readily available for you during stressful times. Breathing deeply and exhaling fully can help slow your heart rate and bring you into the present moment. And deep breathing can actually lower your cortisol levels!

· Foster and lean on a support network. Healthy relationships can support your mental and emotional well-being when life gets tough.

If your adrenals are sluggish, adaptogens may be helpful. Essentially, an adaptogen helps balance adrenal function whether the adrenals are overactive or underactive – pretty amazing, right? My blog post, What is an Adaptogen? will tell you more about what they are and how to incorporate them into your diet.

Adaptogens can support your adrenals - one step to heart healthy hormones

4. Get enough quality sleep

Better quality sleep is key for every aspect of your health

There are plenty of great reasons to ensure you are getting a good night’s rest every night. But many of us find it difficult to get good quality sleep every night. Have a look at some factors that influence the quality of your sleep as well as 7 strategies to help you get the rest you need in my blog post: Better Quality Sleep.

Want some help balancing your hormones? 

Get your FREE Quick Start Guide to Healthy Hormones

Heart Healthy Hormones – What you Need to Know

Hormone Health, Metabolic Health

February is Heart Month. This is a great time to bring attention to the importance of cardiovascular health. More importantly, how can we reduce our risk of cardiovascular disease with heart healthy hormones?

Heart disease affects approximately 2.4 million adult Canadians – that is about 1 in 12 adults. Every hour, about 12 Canadian adults die from diagnosed heart disease. It is the second leading cause of death in Canada, and it is THE leading cause of death in the United States. In the U.S. one person dies every 37 seconds from cardiovascular disease. 647,000 Americans die from heart disease each year – that is 1 in every 4 deaths.

Those are some pretty staggering numbers – a good reason to dedicate the month of February to bringing awareness to cardiovascular disease. You may already be aware that men have nearly double the risk of women for heart troubles. But women in their menopausal and post-menopausal years see their risk increase due to a decrease in estrogen levels. 

Hormones play a role in cardiovascular health, in both men and women

In fact, when it comes to the health of your heart, there are several hormones that play a major role. How well your hormones are functioning directly impacts your cardiovascular system. This means that when your hormones are behaving, they may help prevent heart disease. And when they are out of balance they can contribute to the development of heart disease.

Key Systems for Heart Healthy Hormones

Your cardiovascular system includes your heart and circulatory system (blood vessels that carry blood away from and towards the heart, arteries that carry blood away from the heart and veins that carry blood back to the heart). Your circulatory system carries oxygen, nutrients, and hormones to cells. It also removes waste products, such as carbon dioxide.

Imagine that your circulatory system is a highway and your hormones are vehicles travelling on that highway. If your hormones are vehicles, then we can imagine that the glands that produce them are car makers who are all part of the larger control system – your endocrine system. 

The endocrine system has makers of hormones all through your body: the pancreas, thyroid, adrenals, ovaries, and testes, to name a few. Let’s look more closely at the major hormones associated with each of these important glands and how they can affect your cardiovascular health.

Support your heart with healthy balanced hormones
Support your heart with healthy balanced hormones

Pancreas: Producer of Insulin

Your pancreas secretes insulin. Insulin is the hormone that regulates blood sugar levels. Having insufficient levels of insulin or insulin resistance can cause health issues. If blood sugar levels remain elevated for extended periods of time you may develop symptoms of pre-diabetes. Left untreated, this can lead to the development of type 2 diabetes. This is a major risk factor for cardiovascular problems like high cholesterol, high blood pressure, and heart disease. So, insulin is one of the players in your overall heart health. Keeping your blood sugar levels stable is key to your hormone health and your overall wellness. Check out Heart Healthy Hormones – Take Action for tips to help you keep your blood sugar in check.

Thyroid: Maker of T3 and T4

Your thyroid makes and releases several hormones into the blood. The most prominent ones are Triiodothyronine (T3) and Thyroxine (T4). These are hormones that play a key role in your metabolism, normal heart and digestive functions, mood and bone maintenance.

T3 and T4 work together to regulate metabolism and heart rate. So balanced levels of these hormones are key to your overall good health. If levels are low it can affect digestion and contribute to constipation. It can also cause a slow heart rate resulting in circulation issues. If levels are too high it can result in an overly active metabolism leading to unhealthy weight loss and an increase in heart rate. This, in turn, could cause issues with body temperature regulation, anxiety, and more. 

You can see how thyroid hormones have a direct effect on the heart. Also, hypothyroidism and hyperthyroidism can increase the risk of cardiovascular disease. Learn how to best support your thyroid in Heart Healthy Hormones – Take Action.

Healthy adrenals are important to heart health
Healthy Adrenals are important to heart health

The Mighty Adrenals: Producers of Adrenaline and Cortisol

Your adrenal glands play important regulatory roles in several body functions. These include stress response, immunity, and metabolism. All of these are regulated by the release of adrenaline and cortisol (among others) from the adrenals. During the stress response (fight or flight) adrenaline and cortisol both play important roles. Adrenaline is the hormone that helps you prepare to either fight or flee. As adrenaline rushes into your systems, your heart rate increases, ensuring your brain and muscles are primed for dealing with the perceived threat. But, it also increases the level of sugar in your blood to provide your body with instant energy. Recall the effects of elevated blood sugar on your heart health. Yes, everything is connected!

Cortisol is meant to help the body convert stored energy into readily usable energy in the form of glucose. So, during a stressful moment it is helpful. However, when cortisol levels remain high, as they often due in our fast-paced society, it can lead to anxiety, overeating, and weight gain. And we are all familiar with the fact that being overweight is another risk factor for cardiovascular disease.

Dealing with stress in a healthy manner is key to our adrenal health. Discover some key tips and strategies in Heart Healthy Hormones – Take Action.

Estrogen: an important heart health hormone
Estrogen – an important heart health hormone

Reproductive Organs: Makers of Estrogen and Testosterone

Ovaries, the primary female reproductive organ, are responsible for secreting the hormones estrogen and progesterone. Both of these play a role in menstruation and an overall healthy reproductive system. Estrogen represents an entire class of hormones that affects almost every tissue or organ, including the heart and blood vessels. Here are some of estrogen’s known effects on the cardiovascular system:

  • Increases HDL cholesterol (the good kind)
  • Decreases LDL cholesterol (the bad kind)
  • Promotes blood clot formation (also causes some changes that have the opposite effect)
  • Relaxes, smooths and dilates blood vessels so blood flow increases
  • Soaks up free radicals (naturally occurring particles in the blood that can damage the arteries and other tissues)

The testes are the sex organ in the male reproductive system responsible for the secretion of testosterone. This is the hormone responsible for the development of male physical sex characteristics. Its influence is clearly exhibited during puberty when males start to notice: lower voice, increased body hair, general growth, and muscle development. Testosterone also plays a vital role in healthy sperm production. Studies on the effects of testosterone on cardiovascular health are still inconclusive. Some find that higher levels have negative effects and other find that lower testosterone levels have negative effects. The safest bet is to maintain optimal, balanced levels of hormones.

Keep in mind, though, that men’s endocrine systems also produce estrogen – just in much smaller quantities than women. Research speculates that this lower level of estrogen may be a contributing factor to the statistics of men being more prone to cardiovascular disease than women.

Aging and Hormones

Levels of these sex hormones fluctuate over the lifecycle – for both men and women. As you age, the secretion of these hormones will decline. For menopausal women, the ovaries eventually cease their estrogen-production role, leaving the adrenal glands to take over. This leads to producing much lower levels of estrogen. Men’s adrenals also produce estrogen. So, keeping your adrenal glands happy and healthy is key to your heart health.

Support for your hormone health

Your health is your most valuable resource. Don’t trust it to random, general information on social media or salesy websites. What you really need is to cut through the hype and conflicting information and get personalized recommendations from a trusted professional.

This is why I offer a free Clarity Call. It gives you the opportunity to confidentially discuss your personal health concerns and goals with me. I will provide you with a variety of recommendations to help you get started down the right path for you.

Book your Clarity Call today. Let’s get you confidently taking the right steps for your health.

What is an Adaptogen?

Hormone Health

Adaptogens are amazing! And you can easily include them in your daily diet. But, what exactly is an adaptogen?

This is the dictionary definition:

“Any of various natural substances used in herbal medicine to normalize and regulate systems of the body”

Usually the term adaptogen is used only for foods and supplements that support the adrenals. Essentially, an adaptogen helps balance adrenal function whether the adrenals are overactive or underactive – pretty amazing, right?

We don’t often think of our adrenals, but they have amazing power. When it comes to hormones, adrenals rule the roost! Here are just a few things your adrenals can do:

  •  increase your appetite or shut it down
  •  signal to the liver to drive up your blood sugar
  •  stimulate your metabolism and thyroid function or slow it down
  •  convert testosterone to estrogen
  •  blunt progesterone production to allow for the production of more cortisol

Can you already think of a number of health issues related to less than optimal adrenal function? There are many! 

  •  Lower immunity
  •  Obesity – in general and around the middle
  •  Sleep disturbances
  •  Gastro-intestinal issues – there’s a big gut interconnection
  •  Depression and anxiety, mood issues
  •  Allergies, asthma
  •  Blood sugar instability, metabolic syndrome, diabetes
  •  High and low blood pressure, high cholesterol
  •  Liver issues and nervous system issues
  •  Cognitive – brain issues
  •  Poor stamina, fatigue
  •  Inflammation and free-radical production
  •  Menopausal symptoms
  •  Female and male reproductive issues
  •  Headaches and migraines
  •  Addictions to caffeine, nicotine, and alcohol 

That’s a whole lot of powerful change you can make by including adaptogens into your diet. Here are three you might wish to try:

Reishi Mushroom

Reishi, an adaptogen mushroom, is a prebiotic, meaning that it can feed good bacteria in the gut. It helps support the liver which works with the adrenals. It’s good for supporting weight loss, stabilizing blood sugar, and preventing metabolic syndrome.  It may also prevent ulcers.One study of patients with chronic fatigue syndrome found that reishi significantly raised cortisol levels in the blood in comparison to the placebo. Reishi is available as a powder, dried mushroom, or supplement.

Schizandra

Schizandra is an amazing adaptogen berry that helps stabilize blood sugar and support the liver, thyroid (specifically T3 – the active form of thyroid hormone), kidneys, and the nervous system. It’s helpful for depression, insomnia, and anxiety and supports low energy due to adrenal fatigue. Hot flashes, which are an adrenal problem, can be helped by schizandra. It also decreases bad bacteria related to obesity and increases bifidus bacteria in the gut. It is available as a dried berry, powder, or supplement. The dried berries can be made into a tea, but it’s not as powerful as using the powder or supplements.

Maca Root

Maca is an adaptogen root vegetable from Peru and is often used by athletes for energy and performance. It’s also known for its ability to improve sexual function and fertility, which makes sense since stress can play a role in sexual and fertility issues. Maca may be helpful for menopausal women suffering from hot flashes, vaginal dryness, and mood swings. It may help with male prostate issues and protect the skin against ultraviolet radiation. Maca is available as a powder or supplement.

Typically, I prefer the powder forms of these adaptogens as it makes them very versatile for adding into my diet. For example, you can add the powder to smoothies, yogurt, oatmeal, and several recipes.

So, now that you know what an adaptogen is, how do you plan to use it to improve your health? Which one will you start with?

Hormone Imbalance: 7 keys to Restore Balance and Energy

Hormone Health

Hormone imbalance can cause all sorts of unpleasant symptoms and health issues. If I asked you to name some hormones, what would you say?

Estrogen? Progesterone? Testosterone?

Those are the ones I most commonly hear because, honestly, that is what most of us think of. The truth is we don’t really think about our hormones all that much. That is, until we are feeling miserable with night sweats, moods swings, PMS, or hot flashes. These are the typical symptoms that make us think about hormone imbalance.

But, what if I told you that you have many more hormones than this? And that there are several more symptoms of hormone imbalance that you may never have considered before?

The truth is that we have many hormones that regulate the functions in our bodies and interact with each other. This makes them more complicated than the average person would assume.  Healthy hormones are not just reproductive hormones, but also adrenal, thyroid, liver, digestive and intestinal. They all have to function properly for you to be happy, healthy and energetic.

Life without hormone imbalance

When your hormones are healthy and balanced:

Life without hormone imbalance
  • you spend your day feeling calm and energized – not stressed and overwhelmed
  • your periods are regular
  • you have no trouble falling asleep or staying asleep
  • you wake up feeling rested
  • your memory and focus are regular – no more brain fog
  • your muscles and joints are not sore and you feel limber
  • your skin is clear and smooth – not dry
  • you maintain good sex drive
  • typical menopausal symptoms of hot flashes and weight gain are not an issue

7 Keys to Healthy Balanced Hormones

Stable Blood Sugar

Fresh whole foods help keep blood sugar stable

Having stable blood sugar means keeping it steady without fluctuating from high to low throughout the day. Blood sugar ups and downs put your hormones on a roller coaster. This especially affects insulin (a fat storage hormone) and glucagon (fat burning hormone). Eating smaller snacks and meals of fresh whole foods will go a long way in maintaining smooth, even blood sugar levels.

Balanced Adrenal Glands

When adrenal glands are balanced, it means they are not secreting too much cortisol throughout the day. When you are stressed, excess cortisol makes you burn carbohydrates. This causes your blood sugar to swing up and down. And, in order to produce all that cortisol, your adrenals block the process of progesterone production. That is why you may notice a late or missed period when you are stressed. Good stress management techniques go a long way in supporting your adrenals. Did you know that simply pausing to take 5 to 10 slow, deep belly breaths calms your nervous system and lowers cortisol levels?

Yoga supports healthy adrenals
Restorative practices such as yoga and tai chi are supportive of healthy adrenals

Healthy Ovaries

Healthy ovaries produce normal amounts of estrogen, progesterone, and testosterone. Obesity is one of the biggest factors affecting ovarian health. Being underweight can also prevent your ovaries from functioning properly and can upset the hormonal balance in your body. Maintaining a healthy weight is one of the best things you can do to support your ovaries.

Effective Liver

Grapefruit contains calcium d'glucarate to support your liver and hormone balance

An effective liver aids in the detoxification of any toxins or excess hormones that you produce or toxins you ingest. The liver also helps convert your T4 thyroid hormones to the active T3 that you need. And it produces sufficient cholesterol to help you make sex hormones. Your liver also makes bile that helps break down fat and excrete toxins. Oh, and it helps maintain stable blood sugar – are you starting to see the many connections and interactions at play? Your liver loves cruciferous vegetables like broccoli, bitter foods like dandelion or collard greens, sulfur-rich foods such as onions and garlic. Apples and grapefruit are also great for your liver because they have significant amounts of calcium d’glucarate.

Happy Thyroid

A happy thyroid will properly regulate your metabolism so you feel great. Keep your thyroid happy with sea vegetables, Himalayan sea salt, and coconut oil.

Efficient Digestive System

Your digestive system works to make you feel comfortable after eating (no gas, indigestion or bloating). It ensures that the nutrients from your food are available to help nourish your body. Support your digestive system by practising the keys to good digestion. One simple habit you can develop now is to avoid drinking ice cold water right before, after or during your meals.

Garden of Good Gut Bacteria

Garden of good gut bacteria

Good gut bacteria in the right amount is needed in your intestines. This helps regulate everything including: the adrenals, the liver, the thyroid and blood sugar. They also help to eliminate toxins, play a protective role against many health conditions, and help regulate all of your hormones. Including probiotic and prebiotic foods in your daily diet will help to maintain healthy gut bacteria. Probiotic foods replenish your gut bacteria – like planting seeds or new plants in your garden. Prebiotic foods nourish your gut bacteria – like water and sunshine helps the flowers in your garden to grow. Fermented foods, fibre-rich foods and water are all good for your gut bacteria. One of my favourite prebiotic foods is sweet potatoes. There are so many delicious and nutritious ways to prepare them!

The Big Picture – A Holistic Approach

There are 5 key systems that directly affect the health of your hormones as well as each other: Adrenals, Liver, Thyroid, Digestive System, and Intestinal System. Because of that, it is improper practice to work on only one of them. You have to work on all of them. You can do this by working on your stress levels, managing your lifestyle, and taking any necessary supplements to compensate for what you are not getting through your food. 

Since the main goal of a strategy for healthy hormones is to support all 5 of these key systems you need to take a holistic approach. This is best accomplished by: 

  • Eating specific foods that will support their functions. The Metabolic Balance program is an excellent way to accomplish this.
  • Improving lifestyle habits, including stress management and exercise. 
  • Determining which supplements you need with your health practitioner. We can talk about your specific needs during your complimentary Clarity Call.

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