three ring hormone circus- balance hormones naturally with holistic nutrition
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The Three-Ring Hormone CircusBalancing
Pancreatic, Ovarian, and Adrenal HormonesWith Holistic Nutrition
Presented by Jill Troderman All rights reserved
Holistic Family Nutrition & The Food Treewww.JillTroderman.com
Santa Cruz, CA
Ring TwoPancreatic Hormones
InsulinGlucagon
Ring ThreeOvarian Hormones
ProgesteroneEstrogen
Testosterone
Ring One Adrenal Hormones
CortisolNorepinephrine
Epinephrine
The Three Hormone Rings
Introduction
• Thirty-five million women are suffering due to hormonal imbalance• Over the last 40 years there has been a significant increase in
hormone related illnesses• Forty-five percent of American women are on a diet on any given
day• Ninety-six percent of all illness is either a direct result of stress, or
greatly aggravated by it
SexHormoneImbalanceSymptoms
Anxiety, depression, food cravings, night sweats,infertility, acne, anger, unfocused, migraines, PMS,breast tenderness, mood swings, anxiety, bloating,insomnia, hot flashes, weight gain
Blood SugarHormoneImbalanceSymptoms
Mood swings, dizziness, lack of attention,forgetfulness, fatigue, irritability, sweating,nervousness, sugar cravings, weight gain, shakieness
StressHormoneImbalanceSymptoms
Irritability, depression, loss of sense of humor, worry,excessiveness, forgetfulness, aches and pains,nervousness, fatigue, illness
Three Ring Symptom Similarities
Ring One:Sex Hormone Imbalance
• Estrogen • Progesterone
– Estrogen dominance
– PMS
Estrogen• Helps the breast tissues grow
• Build bones and prevent bone-destroying cells
• Balances electrolytes
• Balance and lowers insulin levels
• Helps fat and protein metabolism
• Lowers total cholesterol
Progesterone• Prepares the body to sustain
pregnancy• Creates a calming effect on the
body• Prevents water retention• Helps use fat for energy at the
cellular level• Performs as natural
antidepressant• Helps restore regular sleep
patterns• Helps keep insulin release in
check and maintain even blood sugar levels
• Prevents overgrowth of the endometrium and breast tissue
• Maintains sex drive• Is a precursor to the other sex
and steroid hormones
The Pituitary Gland
The Master Gland• HPG• HPA
Estrogen DominanceAcne Allergies Alzheimer’s Anger Anxiety, Back Bloating Blood sugar imbalance Bone loss Breast sagging Breast tenderness Cancer Cravings Digestive problems Aging and dry skin Edginess Facial hair Fatigue Feelings of being crazy Fibrocystic breast Fuzzy thinking Grogginess Hair loss or thinning Headaches Heart palpitations High cholesterol Hot flashes Hypothyroidism Hysteria Infertility Insomnia Irritability Low blood sugar Joint pain Leg cramps Low attention span
Menstrual cycle irregularities Migraines Memory problems Mood swings Muscular weakness Night sweats Nightmares Panic attacks PMS Sleep disorders Sexual desire loss Depression Short tempered Itching and crawling skin Skin spots (liver or age spots) Stomach cramps Swollen Ankles or feet Suicidal thoughts Tearfulness Unfocused Urinary incontinence Urinary infectionsUterine fibroids Vaginal dryness Water retention Weight gain Weeping Weight loss Worrying
Contributing Factors in Estrogen Dominance
• 1. Commercially raised cattle and poultry• 2. Commercially grown fruits and vegetables• 3. Exposure to xenoestrogens• 4. Using HRT• 5. Over production of estrogen• 6. Stress and blood sugar imbalance • 7. Obesity• 8. Poor liver detoxification• 9. Hormone Hell Raisers• 10. Lack of exercise
PMS
• Biochemical Disorder• Caused by deficient progesterone with elevated estrogen• Estrogen Dominance
– causes anxious, angry, short-tempered, and edgy feelings coupled with breast tenderness, water-retention, headaches, and mood swings.
Ring Two:Stress Hormone Imbalance
• Addictions • Allergies • Anger-Fear• Anxiety• Chemicals-heavy
metals• Depression• Electromagnetic
fields• Excessive exercise• Geophysical• Guilt • Illness• Infections• Inflammation
bruce botts
• Late hours• Light-cycle disruption• Low blood sugar• Malabsorption• Malabsorption• Mind perceptions• Mold-pollens• Nutritional deficiencies• Overwork• Pain• Radiation• Temperature extremes• Toxic exposure• Trauma/injury• Worry
Steroidal Hormone Pathways
Mineral Imbalance
COPPER & ZINC– When zinc levels fall, progesterone falls, when copper
levels rise, estrogen rises
– CALCIUM & MAGNESIUM – Processed foods loose 82% magnesium in processing
wheat
Ring Three:Blood Sugar Imbalance
Eating a Diet Full Of:
Sweets
White flour processed foods
Soda and diet soda
Nutrient Poor Foods
Over Eating
Under Eating
Marc Chagall At the Circus
Assessments
• Gonadotropin Releasing Hormone Stimulation Test- Insulin Tolerance Test
• Biological Age Assessment Quiz• Hormone Imbalance Questionnaires: PMS,
Perimenopause, Menopause• Chemical Antibodies Profile• 2-OHE1/16a-OHE1 Ratio- Estrogen Metabolism
Assessment• Adrenal Stress Index
ProtocolThe Hormone Balancing Act
• Conventional TX• Foods• Hormone Tamers • Support Progesterone• Hormone Hell Raisers• Liver Detoxification• Stress Reduction• Self Care• Environmental Detox• Blood Sugar Balance
Pierre-Auguste Renoir
Mark foods you eat throughout the day in the space provided for breakfast,lunch, dinner, and snacks.
B L D S
BALANCING DAILY DIETCarbohydrates 40% 5-7 servingsProtein 30% 5 servingsFats 30% 2-3 servings
Beans and Meat 5 servings a dayBeans, peas, lentils, soy, nuts and seeds 3-5 servings a dayFish, poultry, meat, eggs 3-4 oz. serving sizeLimit red meat to <3 times a week.Fermented Foods 1 serving a dayKefir, yogurt, miso, kimchee, saurkrautWhole Grains 5- 6 servings a dayWheat, barley, millet, quinoa, oats, corn, brown rice, amaranth, buckwheatFruits 2- 3 servings a dayApples, berries, melons, stone fruit, bananas, kiwi, citrusVegetables 4- 5 servings a dayKale, greens, tomatoes, broccoli, green leafy veggies, asparagus, celery,cabbage, onions, green beans, broccoli potatoes, carrots, yamsHealthy Fats 2-3 servings a dayCoconut oil, peanut oil, olive oil, butter, grape seed oil, flax seed oil, sunflowerseed oil, avocado, nuts and seeds, nut buttersHigh Fiber Foods 30 grams a dayApples, asparagus, berries, bok choy, bran, broccoli, broccoli rabe, Brusselssprouts, cabbage, cauliflower, collards, cucumbers, eggplant, grits, kale, lettuce,oats and oatmeal, peas, peppers, radishes, spinach, string beans, turnips,Watercress, ZucchiniLiver Supportive FoodsCruciferous vegetables: Brocolli, cabbage, cauliflower, cabbage, leeks, kaleSulfur foods: onion, egg yolks, poultry, yogurt, red peppers, garlic, Brusselssprouts, oats, wheat germ/bran.Other support: Tofu, dried beans like kidney beans, black beans, tempeh, allnuts, popcorn, mushroom, avocado, bean sprouts, potatoes, spinach, greenpeas, corn (boiled), beets, asparagus, avocado, rosemary.Omega 3 Essential Fatty Acids 2 servings a dayFlax seeds/oil, pumpkin seeds/oil, hemp seed/oil, walnuts, wheat germ, wheatsprouts, sea vegetables, algae, fresh leafy greensFish oil- Sardines, salmon, anchovies haddock, cod
Booster foods 3 a day1 T. Seaweeds, 1 t. ginger, 1-3 C green tea, 1 t.- 1 T. Algae/green powder,nutritional yeast, brewers yeast, bee pollen, herbs and spicesExercise 5-7 times a weekAerobic: walking, running, swimmingStrength training: weight lifting, pilatesRestorative: yoga, chi gong, tai chiSpiritual balance daily: Meditate, breath exercises, visualizations8 glasses of water, veggie juice, herbal or green teas, and broths a dayRestful Sleep by 11 PM to get 7-9 hours of sleep a night
Antioxidants
• Colorful Fruits and Vegetables• Cruciferous Vegetables• Green Tea• Protocol
– Vitamin C: 1000 mg 3x day– Vitamin E: 400-1200 IU day– Alpha Lipoic Acid: 100 mg– CoQ10: 120 mg
Arugula, Broccoli, Bok Choy, Brussels Sprouts, Cabbage, Cauliflower, Collard Greens, Horseradish, Kale, Kohlrabi,
Mizuna, Mustard Greens, Napa and Chinese Cabbage, Daikon, Radishes, Rutabaga, Tatsoi, Turnips, Turnip Greens, and
Watercress• Vitamins C & E, folate, B3, B5, fiber, potassium, selenium• Indoles - deactivates estrogen metabolites• Isothiocyanates- inhibit cancer• Sulforaphanes - anticarcinogenic
Cruciferous Vegetables
Green Tea
• Polyphenol Flavonoids-free radical fighter– Catechins– epigallocatechin gallate (EGCG)– Proanthocyanidins
• Elagic Acid-stimulates activities of enzymes that detoxify carcinogens.
• Vitamin C• Drink 3 cups a day, steep for 5 minutes with just boiled water.
Hormone Tamers
• Essential Fatty Acids– Flax and Fish Oils
• Phytoestrogens– Flaxseeds
– Soy
• Progesterone
Flax
• High in fiber• Phytoestrogen Lignans-found in seeds, whole grains,
legumes, fruits and vegetables– Flaxseeds are richest source (ground seeds not oil )
• Estrogen lowering abilities, cancer preventative• Cardio protective
Good Soy
• Phytoestrogens – Isoflavones
• daidzein and genistein -vegetable substances that have positive protective action in body
• reduces the binding of weak xenoestrogens to estrogen receptor sites• the effects soy and soy isoflavones exert are cancer preventative
These effects are presumed to be due to nonsteroidal estrogens of the isoflavone class, which behave as partial estrogen agonists/antagonists. The responses to soy protein are potentially beneficial with respect to risk factors for breast cancer and may in part
explain the low incidence of breast cancer and its correlation with a high soy intake in Japanese and Chinese women. and Chinese women. Cassidy, A. “Biological effects of a diet of soy protein rich in isoflavones on the menstrual cycle of premenopausal women.” (1994): Am J Clin Nutr, Vol 60, 333-340.
Support Progesterone
• Minimize animal fat• Foods high in zinc
--red meat, seafood, eggs, and whole grains
• Use herbs with progestogenic effects– Licorice– Milk thistle– Chasteberry
Chasteberry (Vitex)
• Dosage of chaste berry extract, standardized to contain 0.5% agnuside, in tablet or capsule form is 175 to 225 mg daily..
Hormone Hell Raisers
• SUGAR• ARTIFICIAL SWEETENERS • CAFFEINE • ALCOHOL • BAD FATS
Liver Support
• Flax and fiber
• Soy isoflavones
• Beneficial bacteria
• Cruciferous vegetables
• Sulfur containing foods vegetables
• Liver cleansing herbs
Liver Detoxification Support
Methylation binds to estrogens and other hormones
Methionine foods: Tofu, dried beans (kidney beans, black beans), tempeh, all nuts, popcorn, broccoli, mushroom, cauliflower, avocado, bean sprouts, potatoes, spinach, green peas, corn (boiled).
• Supplement with SAMe (s- adenosylmethionine)
200 mg twice a day on empty stomach
Liver Detoxification
Sulfationstress hormones and environmental toxins processed
Sulfur Amino Acids
Methionine foods Tofu, dried beans (kidney beans, black beans), tempeh, all nuts, popcorn,
broccoli, mushroom, cauliflower, avocado, bean sprouts, potatoes, spinach, green peas, corn (boiled).
Cysteine foods poultry, yogurt, egg yolks, red peppers, garlic, onions, broccoli, Brussels
sprouts, oats, and wheat germ
Liver Detoxification
Glutathione Conjugationremoves fat-soluble toxins like heavy metals, solvents, and pesticides
Glutathione rich foods: asparagus, broccoli, spinach, and avocado.
• NAC -N-acetyl cysteine• Vitamin C 500 mg• Alpha-lipoic acid• Glutamine • Methionine• B-6• Whey powder• Milk thistle 70-200 mg 1-3 times a day
Liver Detoxification
Glucuronidation
Detoxifies drugs, estrogens and other hormones
Supportive foods: Oranges, apples, grapefruit and vegetables, broccoli.
Supplement with Calcium D-Glucarate• 400 mg twice daily with meals
Liver Detoxification Support
Hydroxylationmetabolizes estrogens
• Modulates cholesterol, and hormones pregnenolone and DHEA
• Induces apoptosis and is cancer inhibitive
• Cruciferous vegetables
• Vigorous exercise enhances hydroxylation
Supplement with
Indole 3 Carbinol (I3C) 200 mg 2 times/day
Natural or Bio Identical Hormones
• Creams made from soybeans and wild Mexican yams
• Less side effects than synthetic HRT
• Reduces estrogen dominance
• Improves progesterone deficiency
Stress Reduction• Neurotransmitter Support
– Serotonin is depleted by high cortisol levels
• 5HTP 100 mg 3 times a day
B5-Pantothenic acid 50 mg
Vitamin C 1000 mg 3 times a day
Natural Progesterone (DR.)
SAMe 200 mg 2 times a day
Adaptogenic Herbs
• Licorice (Glycyrrhiza glabra): 5–15 g per day of cut or powdered root, or dry extracts equivalent to 200–600 mg of glycyrrhizin.
• Ashwaganda (Withania somnifera): Dose 800 mg 3 times a day• Kava (Piper methysticum): Dose equivalent to 60–120 mg kava
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Practice Self Care
• Sleep• Exercise• Positive Attitude• Healthy Relationships• Laugh and Have Fun• Relaxation Techniques
Environmental Detoxification
• Stop using tampons
• Drink only purified, mineral, or spring water
• Remove hazardous cleaning products
• Reduce exposure to film plastics
• Store fruit and vegetables in cotton bags
• Use all natural with make-up
Support Blood Sugar Balance
• Eat regularly
• Include fiber 30 g/day
• Protein at every meal
• Healthy Fats
• Vitamin C
• B5
• Chromium picolinate
• Gymnema sylvestre
Milk thistle
Gymnema sylvestre
High Fiber Foods
• Apples• Asparagus• Berries• Bok choy• Bran• Broccoli• Broccoli rabe• Brussels sprouts• Cabbage• Cauliflower• Collard greens• Cucumbers• Eggplant
• Grits• Kale• Lettuce• Oats and oatmeal• Peas• Peppers• Radishes• Spinach• String beans• Turnips• Watercress• Zucchini
PMS Protocol
• I3C, SAMe, 5-HTP• Multi B’s, E, C• Ashwaganda• Genestien • Kava, Chasteberry, Licorice• Exercise • Blood Sugar Regulation• Stress Management
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