I've had way too much fun with this post!
Where to even start?... well, let's talk about foods that support healthy hormone production and metabolism.
I love this awesome diet created which focuses on foods based on hormone fluctuations throughout your cycle!
Week 1: Sprouted and Fermented Foods
these foods contain prebiotics and 3-endole-carbinol two key micronutrients that help the body metabolize and break down estrogen. This is important during the first week as estrogen begins to rise (if you have a cycle).
Week 2: Raw Juices and Fresh Veggies
Raw fruits and vegetables are important because you experience a surge of estrogen during this week, and they provide the antioxidants and fiber your body needs to break down and move estrogen out of the body quickly. Most importantly, raw juices and fresh veggies also ensure that the liver gets the micronutrient glutathione, which is required to break down estrogen.
Week 3: Grains and Greens
In week three, there is both a surge of estrogen and progesterone and then a decline. This affects brain chemistry, and ultimately, our mood. Grains provide B vitamins, which give your body the building blocks to produce serotonin to help keep moods stable. Greens contain calcium and magnesium, which help your body use the hormones you do have efficiently.
Week 4: Healthy Fats and Root Vegetables
During this week, hormone levels shift toward their lower levels and theessential fatty acids help stabilize mood and energy. Additionally, root veggies give the body vitamin A, which is required to help the liver process estrogen. (source)
Next Let's talk about the seed rotation diet!
The seed rotation diet works to benefit the regularity and health of the entire cycle by supporting our hormone production, binding and metabolism. The different seeds contain different types and amounts lignans and essential fatty acids. Lignans help our body bind up excess hormones, whereas fatty acids help with our hormone production.
Sometimes we might need a little extra help and that is where supplements come in
I'm a big fan of DIM. It's a constituent from the brassica family that aids in healthy estrogen metabolism. Did you know that to get a therapeutic dose from food you would have to eat 2 lbs of veggies a day! The majority of ingested I3C is absorbed in the small intestine as diindolylmethane (DIM), which is thought to be the primary contributor to I3C's beneficial properties. DIM has been shown to selectively bind to estrogen receptors and may act as an estrogen antagonist at physiological concentration. In the liver, I3C promotes the metabolism of estrogen and increases the ratio of 2-hydroxy estrogen to 16-hydroxy estrogen. The 2-hydroxy estrogens, less active than the 16-hydroxy estrogens, generally are eliminated more rapidly from the body. One prospective study found postmenopausal women with the most favorable urinary 2:16-hydroxyestrone ratio were most likely to maintain good female health.
Adrenal support is key for stress support and healthy hormone levels! Gaia adrenal support contains the perfect combination of adaptogenic herbs including rhodiola, holy basil, ashwagandha, wild oats, and schisandra berry. Adaptogenic herbs work on an individual level to help balance hormone levels and support the body's own stress response.
Now, let's talk about Lifestyle choices
One of the easiest things we can do is to simply change out our plastic water bottles to glass! Plastic water bottles contain BPA which is considered a xenoestrogen which can disrupt your hormones. My favorite water bottle is from Lifefactory because it has a cushioned cover which will prevent it from breaking if you accidentally drop it (which I have done many times!).
Where to shop?
I’m a huge fan of Pharmaca and am so excited to work with them! Pharmaca is an integrative pharmacy that offers only the best of the best in natural health products. It can be so confusing to shop for supplements and most people have no idea how to judge the quality of a product. Pharmaca is the only pharmacy to provide a naturopathic physician on staff to consult with you on products, making sure you get the help you need. I also really like that they carry clinical-grade brands like Thorne and Metagenics which are really hard to find anywhere else. Nowhere near a Pharmaca… no worries you can order online.