Wow! What an AMAZING lunch and learn with Brookes and Lea! We learned so much about nutrition and how hormones play such a crucial role as regulators and stimulants. We had delicious salads from The National which topped off a fantastic event! We want to make sure you have all the information you need to continue TRANSFORMING to finish 2022 strong! The last 90 days of 2022 is here, let’s make the most of every day!
Here is the recap of what we learned!
KEY TAKEAWAYS from the Lunch & Learn!
Hormones are chemical messengers that travel through the bloodstream to tissues or organs and work slowly over time to impact mood, metabolism, growth, reproduction, temperature regulation, and more!
When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. Hormone imbalance may look like: Infertility and irregular periods-Weight gain or weight loss – that is unexplained and not due to intentional changes in your diet.
Depression and anxiety
Fatigue
Insomnia
Low libido
Digestive issues
Hair loss and hair thinning
Hot flashes and night sweats
Brain Fog
Causes of hormone imbalance may include:
Blood sugar imbalance
Poor gut health
Inflammation caused by diet and lifestyle
High levels of sustained stress
Lack of sleep and rest
Genetics
Aging
Toxicity
How to Balance our Hormones
o Eat whole foods, largely plant based
o Mediterranean style diet
o Consider adding organic non-GMO soy products to combat hot flashes
o Targeted supplementation of Magnesium, Fiber, Vitamin D, DHEA, B12, and Omega 3a depending on diet
o HRT if needed (Studies have shown significant reduction in total mortality rates as well as osteoporosis, heart disease, mood disorders, and dementia when initiated in the right candidates within ten years of menopause.)
o Balance your HIIT and cardio workouts with low impact exercise
Perimenopause "Around Menopause"
Symptoms may begin in the mid 30s. On average, symptoms begin between the ages of 40-44. These may include hot flashes and night sweats, irregular periods, heavy periods, mood fluctuations, changes in metabolism, brain fog, fatigue, low libio, etc.
Menopause "Stop the Monthly"
A natural decline in reproductive hormones (estrogen, progesterone, testosterone, and dhea). No period for 1 year or more (if ovaries and uterus are intact and no surgeries to stop the period have been performed). Symptoms are similar to those listed above.
Get in Touch with Brookes Today
To schedule an appointment with Brookes at the Ashford Center call 706-353-2550.
Also follow her @thewomenshealthcompany on Instagram!
Top Foods for Hormone Health
By: Lea Wallace
1. Organic, Non-GMO, Whole Soy Foods
These foods are anti-proliferative (stops growth of harmful cells), antioxidant and anti-inflammatory. Soy is also considered a complete protein, meaning it has all 9 essential amino acids needed by humans. A recent study by the North American Menopause Society, found a plant-heavy diet rich in soy reduces moderate-to-severe hot flashes by 84% from nearly five per day to fewer than one per day. During the 12-week study, nearly 60% of women became totally free of moderate-to-severe hot flashes. Overall hot flashes (including mild ones) decreased by 79% (PCRM). Consider adding 1 cup of soy milk to you daily smoothie or replacing your dinner meat with organic, non-GM) tofu. You can also go for edamame or tempeh to hit your daily needs.
2. Cruciferous Vegetables
Including broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, cabbage, radishes, and turnips, cruciferous vegetables help process and remove excess estrogen from the body. Additionally, the high calcium content in broccoli can aid PMS relief by reducing cramps and bloating, as well as regulating mood swings. The sulfur smell comes from a compound that kills cancer cells, so this is a class of vegetables that should be on everyone's plate! Aim for 2 1/2 cups per day. Also mix up your consumption of raw and cooked, so that you receive all the benefits that come with both.
3. Fiber
Fiber can be found in all plant foods. Fiber not only combats estrogen-driven cancers but can help ensure proper digestion and decrease chances of colon cancer and even heart disease. All fruits, vegetables, and unprocessed whole grains provide fiber, so be sure to eat these foods with each meal and snack: apples, oats, bran, berries, beans, peas, and avocado. The absolute minimum goal of grams of fiber per day for optimum health in 30g. However, I believe you can and should do better than that! For reference, 1 cup of fiber-rich foods contains about 4 to 5 grams.
4. Protein
Protein is essential for allowing hormones to communicate throughout your body. Protein is also the building block for hormone production in the pituitary gland -- FSH, LH, and TSH. These hormones go on to trigger release of sex hormones, estrogen, testosterones, and progesterone. The recommended value is .8 to 1.2g of protein per body weight. Great sources of protein: tofu, nuts and seeds, hummus, chicken breast, Greek yogurt, tuna, and almond and peanut butter.
5. Essential Fatty Acids
The most important EFAs are Omega-6s and Omega-3s. However, the American diet is typically oversaturated with Omega-6s. A healthy addition of Omega-3s are required for circulation, fighting inflammation, and strong brain health. Nuts, seeds, fatty, cold water fish, olives, avocado, and eggs are all great sources of Omega-3s.
Additional Resource Recommendations
Books:
o "The Galveston Diet" , Dr. Mary Claire Haver, MD
o "The Women's Brain Book", Dr. Sarah McKay
o "Fiber Fueled", Dr. Will Bulsiewicz
Articles:
o "The Controversial History of Hormone Replacement Therapy", A. Cagnacci
o "If You're 40+ And Always Tired You're Likely Deficient In These 5 Nutrients", Dr. Mary Claire Haver, MD
Our Team is praying for you and we want to help you transform. Please reach out to us with prayer requests or how we can serve you best! Please email us at transfitathens@gmail.com.
If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!
