10 Signs You May Have a Hormonal Imbalance (And What To Do About It)

Hormones are like chemical messengers, and govern nearly every cellular action in our body. Each group of hormones has a very distinct role in our body – some are considered essential, others are not.

Let’s start with our sex hormones. While very important, estrogen, progesterone and testosterone, are actually not essential for our survival. They’re responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking.

On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells – essentially feeding our brain.

These hormones are so crucial, that in times of chronic stress, cortisol (the “hormone of stress”) will be made at the expense of sex hormones. No wonder we can start feeling whacked out and disconnected at certain stages of life!

So what happens when hormones stop playing well together?

We can often experience a ripple effect, even when there’s a slight hiccup in hormone function. Also, with the interconnected nature of your endocrine system, one hormonal imbalance can lead to an additional one, causing multiple symptoms and overlapping health issues. #notgood

The 10 most common signs that you may have a hormonal imbalance:

  1. Poor sleep – not being able to fall asleep or stay asleep
  2. Fatigue that’s not alleviated by sleep
  3. Night sweats and hot flashes
  4. Resistant excess weight and body fat, especially around the belly
  5. Low libido or sexual dysfunction
  6. Acne or other skin issues
  7. PMS symptoms
  8. Foggy thinking (brain fog!) and difficulty concentrating
  9. Mental health issues – depression and anxiety in particular
  10. Mood changes like irritability and anger

NOTE: I know that maybe you’ve been to the doctor and have been told that your hormone levels are within the normal range and there is no cause for concern. Here’s the thing – normal does not meal optimal. You could be on the low end of normal range but still within the normal range and be feeling like crap. Don’t settle for normal or average….aim for optimal. Choose to bring your overall health to the highest possible levels.

While there can be many causes to hormonal imbalances, the following are the most common ones that have been identified:

  • Age and stage of life
  • Chronic stress
  • Medications (e.g. the Pill)
  • Toxins and endocrine disruptors like xenoestrogens (think plastics, chemicals in skincare products)
  • Poor nutrition and lack of adequate key nutrients (not enough or poor quality fat)
  • Blood sugar regulation problems (think cravings, fatigue, hangriness)
  • Disrupted circadian rhythm (poor sleep)
  • Chronic inflammation (e.g. leaky gut & digestive system inflammation)

If you’re reading this and thinking, “this is me, this is me”…. don’t panic! I’m going to share with you 5 simple ways to support and rebalance your hormones naturally.

Eat whole foods: processed, packaged foods offering little to no nutritive value will also offer little to no fuel for your hormones.

Be sure to eat fresh over packaged foods, including plenty of vegetables, fruits, and quality sources of free range and grass fed meats and eggs. Also, if tolerated – nuts, seeds, and legumes in moderation. Keep in mind that grains and dairy may cause or exacerbate hormonal problems for some people so these should be infrequent or avoided all together.

Eat more good fats: Good fats are essential for hormonal health because sex hormones need fat as a building block – and your body can only use the ones you give it. Fat is also needed for your brain, eyes, immune system, heart health and mood.

Opt for sources of good fats from whole foods, such as avocados, raw nuts & seeds, coconut oil, extra virgin olive oil, real butter or ghee (grass fed preferable), wild-caught salmon, and free range eggs – yes, you can eat the yolks (and you should)! I posted recently about Healthy Fats and Dangerous Fats. Check it out here.

Exercise daily: Working out on a regular basis, engaging in strength training, and incorporating HIIT (high intensity interval training) has been proven to be especially beneficial for keeping our bodies AND our hormones fit. And exercising also helps you sleep better.

Sleep better: Getting deeper, more restorative sleep can be the key to supporting your hormones, above all other measures (but that doesn’t mean you should ignore the other ones!). If you have trouble falling asleep, consider adding essential oils to your night-time routine (via diffuser or topical application). We have had great success adding essential oils to many different areas of our lives!

Manage stress & practice self-care: the truth is – stress can be devastating for hormonal health (an overall health in general). We need to equip ourselves to manage the stress and “business” of everyday life through the actions that bring back balance and wellbeing to our bodies AND our minds – like good nutrition, exercise and sleep!

Learn better coping mechanisms (like breathing techniques), practice mindfulness and be sure to engage in daily self-care. Self-care doesn’t have to be a complicated or expensive venture. What is it that you enjoy doing to relax? Having a bath? Giving yourself a facial? Reading a book? Taking a walk? Whatever it is, engaging in it daily (ideally) will dramatically support your hormones.  Lastly, have you heard of the app Calm? It has guided meditation (5min), breathing exercises, relaxing music and sleep stories. It’s a great app that really helps you to focus, relax and sleep.

If you’d like to chat about simple ways you can get your hormones working with you (instead of against you), book a free 30 min call 

RECIPE: Hormone-friendly Choco-nut Fat Bombs

Ingredients:

  • ½ cup almond or other nut butter, no sugar-added (if nut-sensitive, use sesame tahini or sunflower seed butter)
  • ½ cup virgin coconut oil
  • 3 Tbs raw, unprocessed cacao powder
  • stevia, xylitol or monk fruit to sweeten to taste ( 1-2 drops or 1/8 tsp powder)
  • silicone candy mould or mini-muffin pan

Optional add-ins:

  • splash of real vanilla extract or vanilla powder
  • cinnamon or ginger
  • pinch of Himalayan pink salt or Celtic grey salt

Directions:

  1. In a large skillet melt coconut oil and nut butter over low heat.
  2. Stir in cacao powder and desired sweetener.
  3. Remove from heat and add vanilla (+ other add-ins), if using.
  4. Pour or spoon mixture into silicone candy molds or mini-muffin pan (about 1 Tb of mixture)
  5. Put in freezer until set.
  6. Remove from molds and store in the freezer or fridge in an airtight container.

Be mindful that each fat bomb is considered a full serving of fat – great for curbing the appetite, satisfying a sweet tooth and supporting your hormones with the building blocks they need! And FREAKIN DELISH. The hubby makes these HIMSELF every two weeks….seriously, that easy and totally delicious.


Intermittent Fasting – Whaaat?

In a nutshell, intermittent fasting is just that: fasting intermittently. But WHAT is it exactly and are there any benefits (and will it help me lose weight)?

By definition, it’s limiting calorie intake during certain hours/day or days/week. It’s more of an eating pattern than a diet (think along the lines of carb cycling). It limits when to eat, and not so much what to eat. And that’s part of it’s appeal to people who don’t want to count calories or use their food log to track everything. That’s not to say that it can’t be used as part of particular way of eating (Keto for example).

Supporters of intermittent fasting say that it’s a more natural way to eat because humans evolved without refrigerators, drive-throughs, or 24-hour convenience stores. We now have access to food (including junk food) all day long, so eating several meals per day plus snacks may be less natural than fasting from time to time. In addition, intermittent fasting has also been linked to improvement in the brain’s neurological functioning.

In this TEDx talk, Mark Mattson, talks about how and why fasting is good for the brain. He’s the current Chief of the Laboratory of Neurosciences at the National Institute on Aging. He is also a professor of Neuroscience at The Johns Hopkins University. Mattson is one of the foremost researchers in the area of cellular and molecular mechanisms underlying neurodegenerative disorders such as Alzheimer’s Disease, Parkinson’s Disease, and amyotrophic lateral sclerosis.

There are lots of variations on this theme.  A few include:

  • 16/8 which is 16 hours of fasting, and eating only within the other 8 hours (often 1:00 pm. – 9:00 p.m.);
  • 5:2 days of fasting, where you eat regularly for five days of the week, then take in just 500-600 calories/day for the other two (non-consecutive) days.

So, we know it’s good for the brain….but is intermittent fasting also effective for weight loss? It can help to lose weight because it can help you to eat fewer calories, and burn more calories too. Lots of people say they have success with it…but what do the studies say?

  1. According to one review study, intermittent fasting helped people to lose 3-8% of their weight over 3-24 weeks.  In this study, people also lost 4-7% of their waist circumference (i.e., belly fat).
  2. Another study of 100 people with obesity showed that after a year, the people who fasted on alternate days lost more weight than people who didn’t change their eating pattern. But, (and here’s what is interesting) they didn’t lose any more weight than those on a calorie restricted diet. Out of the people who were to follow the intermittent fasting protocol, 38% of them dropped out.

One of the reasons people drop out of the intermittent fasting eating pattern is that it’s hard to stick with the fasting part. They eat more than the allowed level of calories when they’re supposed to be fasting. And when they finish fasting, they may overindulge due to the reaction of the appetite hormones and hunger drive while fasting. So having strong social support will be key to those intermittent periods of fasting.

Before you consider intermittent fasting, you should know it’s not for everyone. People who are underweight, or have eating disorders shouldn’t fast. Neither should women who are pregnant, trying to get pregnant, or are breastfeeding.

In addition, certain medical conditions can be worsened with longer periods of fasting and people taking certain medications can be prone to side effects with intermittent fasting as well. As with any eating program, checking in with you healthcare provider before getting started is also a good idea.

What about you – Have you or someone you know tried intermittent fasting? What were the results? Let me know in the comments below.

Recipe: Almond Butter Energy Bites*

granola balls

Makes about 16 energy bites

Ingredients:

  • 1 cup oats
  • ½ cup almond butter
  • 2/3 cup shredded coconut (unsweetened)
  • ½ cup chocolate chips (semi-sweet and dairy-free if possible)
  • ½ cup flax seeds, ground
  • 2 tbsp maca powder
  • 1/4 cup raw honey

*These are NOT kid friendly (Unless you want them with an overabundance of energy after consuming the maca…..) To make them for your kids (which I do ALL THE TIME), just remove the maca powder. Perfect granola balls that the kids love.

Directions:

  1. Combine all ingredients in a medium bowl and stir.
  2. Using a tablespoon to measure, roll into about 14-16 energy bites.
  3. Serve & enjoy!

Tip: You can roll the bites to coat them in cocoa powder for a bit of extra flavour and to prevent them from being too sticky.


Ketogenic Diet 101

If you haven’t heard the term Ketogenic or Keto in the last little while, I can only imagine that you’ve been living on a beautiful, caribbean island, unplugged from the rest of the world. (and I might be slightly jealous)

But don’t worry…I got you! Today, I’m going to break down the ins and outs of the ketogenic diet and you’ll be able to decide if it’s an eating style that would work for you.

In the most simple terms, the ketogenic diet is a very low carb, very high-fat diet with moderate amounts of protein. It has recently gained a lot of popularity in the wellness sphere because of some of its health benefits. It has been shown to help some people with weight loss and also to help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

Let’s start with the end goal – getting your body into ketosis. But what is “ketosis?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They use carbs first, whenever they’re available. This is why not maintaining stable blood sugar can affect your attention, mood, and energy level. It is also the reason why you crave carbs when you are tired – you’re body is trying to get a fuel source that it can easily use.

However, when very low amounts of carbs are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel.” And your body makes them from fat (is the lightbulb going off yet?).

When you are a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as “ketosis.” It’s the same process that your body goes through if you’ve fasted for 72 hours and depleted your supply of carbs as fuel. That’s the trigger for turning fat into ketones.

Ketogenic literally means “the generation of ketones.”

Before I go any further, I want to be clear on one thing. “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis.”

I’m sure I peeked your interest when I mentioned the Ketogenic diet has been successfully used for weight loss. With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss….but it’s true! Whoop, whoop!

It can also have better results than low-fat diets. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets. Ok people, that definitely needs some major whoop, whoop!

So that begs the question…what is it about the ketogenic diet that makes this weightloss possible?

Simple. Eating all that fat and protein is filling! It helps release satiety hormones that tell us that we’re full and satisfied, and we don’t need to eat anymore. It also reprograms your metabolism to use fat as fuel.

Some studies show other health benefits of the ketogenic diet. As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues. Some studies show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity. Another study showed improved blood triglycerides (fat) and cholesterol numbers.  Several studies show reduced seizures in children who follow a ketogenic diet.

As with all nutritional changes, this type of diet can be beneficial for some people.

“How To” Keto

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before diving in. It can have side effects, including the infamous “keto flu.”

The ketogenic diet involves getting 75-80% of your calories from fat, 10-15% from protein, and just 5-15% from carbs. This a major stretch from what most people eat on a daily basis and can make for a challenging switch.

But there are lots of resources available to you that can help you navigate the Ketogenic eating style. As a starting point, I suggest checking out The Keto Beginning. I love this resource because it focuses on whole foods, it walks you through the keto lifestyle ‘beginning’ and explains everything you can expect in the first 30 days. It’s full of valuable, real-life information, a 30 day meal plan, macro breakdown for each day, grocery lists and recipes! And there’s also a thriving community of Keto-ers who support each other in this eating style. (There’s also a bunch of other resources that you can check out in your keto lifestyle journey)

In general, the foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados,  low-carb vegetables and low-sugar fruits.

The main thing to avoid are foods that are high in carbs. These include sugary foods and desserts, grains, most fruit, legumes, starchy vegetables, alcohol and “diet foods.”

And because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you’re cutting those foods out, you still need to give your body those nutrients. And often, it means needing supplements (such as electrolyte powder, himalayan rock salt, magnesium powder).

The ketogenic diet is very popular these days. It can be helpful for weight loss, and other health conditions. Again, it’s not for everyone, so make sure you check with a knowledgeable practitioner before you begin.

Recipe (Ketogenic): Peppermint Hemp Fat Bombs/Fudge*

Peppermint fat bombs
Photo credit: http://www.healthfulpursuit.com
* Recipe courtesy of http://www.healthfulpursuit.com

Serves 16

Ingredients
  • ¾ cup (180 ml) melted coconut oil
  • ½ cup (100 grams) stevia-sweetened dark chocolate chips, melted
  • ⅓ cup (50 grams) Manitoba Harvest Hemp Hearts, soaked overnight, strained and rinsed
  • 1 teaspoon peppermint extract
  • ½ teaspoon vanilla extract
  • pinch finely ground Himalayan rock salt
Instructions
  1. Place a silicone mold with rectangular cavities on a baking sheet, set aside.
  2. Place all ingredients in the jug of your blender, and blend until smooth.
  3. Pour mixture into prepared mold and transfer to the fridge to set for 20 minutes, or until fudge is hard to the touch.
  4. Remove the fudge pieces from the silicone mold and place on a plate.

Serve & enjoy!

Tip: These are (high fat) super-rich desserts. Don’t eat too many if you’re not going full keto.


No Nuts Allowed! Other Sources Of Healthy Fats To Feed Your Kids.

If you have a child in elementary school, you likely cannot send them to school with any nut containing food. And, as I’m sure you know, nuts are a great source of fat and they’re portable and compact. It’s so easy to just grab a handful of nuts and go!

But what’s the big deal about fat anyway? And do we even need to worry about feeding it to our kids? Firstly, we need fat to survive, but not the processed, toxic types that are in so much of what we eat today. The good stuff. I’m talking avocado, chia seeds, salmon, coconut oil, hemp seed oil, butter……

If we dial it back to our ancestors’ hunter-gatherer days, we will discover that we are actually programmed to put on fat. Back then, we needed it…desperately, and probably wouldn’t have survived without it. All throughout history, as a species, the big challenge in life was to find calories, so our bodies are biologically adapted to this! We seek calorie sources- specifically fats and sugars. If we taste something fatty or sweet we get an immediate signal from our brain saying- “Yes, I want more of that.”

Soooo, where does that leave us today? Why do we even need Fat?

It can be hard to get adequate (and healthy) forms of fat into your kids but it’s necessary to the development of their brains, eyes, and nervous system. It provides an energy source, it helps to transport the fat soluble vitamins (A, D, E, K), it provides two essential fatty acids that the body can’t make and IT TASTES SOOOOO GOOD! In addition, balanced hormones rely on appropriate levels of fat in the diet therefore it’s vital that your kids are getting the right amounts of the right kinds!

Let’s start with the bad….

So – what is a bad fat? Any manufactured fat and Trans fat. Trans fats undergo a process that heats the oil and adds hydrogen to them to produce a thick “oil”; the main purpose is to prolong shelf life. It’s everywhere in processed food. AND MUST BE AVOIDED AT ALL TIMES.

You’re probably wondering why? For a whole host of reasons but basically, it has absolutely no positive benefit to the human body in any way, yet it has been proven to harm the body in a variety of ways. It’s literally as bad and unhealthy as it gets, and this fact may be the only thing unanimously agreed upon by everyone in the nutrition field.

Common sources of trans fat include:

– Fried foods.

– Fast food.

– Typical snack foods (chips, cookies, etc.).

– Doughnuts.

– Various pastries.

To make sure you’re avoiding trans fats, read labels. Don’t give your kids foods that have the words “hydrogenated” or “partially hydrogenated” on the ingredients list. In order to avoid feeding your kids trans fats, the best thing you can do is eliminate processed foods from their diet.

And now for the good fat…YAY!

For a long time we thought all solid fat, aka saturated fat, was just as bad. New and better research has shown that solid fats such as coconut oil and organic butter has many benefits.

Fats are made up of Long Chain Fatty Acids (LCFA) and Medium Chain Fatty Acids (MCFA). LCFA are found in soybean and other processed oils. It’s difficult for your body to digest and is stored in your fat cells. This is bad. MCFA are smaller, easier to digest and is immediately metabolized in your liver, thus becoming energy instead of being stored in your fat cells. Coconut oil is a MCFA. Butter is a MCFA.

And other good fats?

Nut oils such as almond, walnut, and avocado. Nuts and avocados, pumpkin seeds, chia seeds (high in omega 3), olive oil.  Animal fats (in moderation), fish. Good fats have lots of benefits for your kids’ body, so let them enjoy various sources of fat but ensure they come from whole, unprocessed sources.

3 Sources Of Healthy Fats For Your Kids

1. Butter / Coconut oil

Yes, butter. Not Margarine.

How to get it in:

2. Avocados

Avocadoes have long been promoted as a good source of fat…and that continues to be true.

How to get it in:

  • Avocado pressed on toasted bread
  • In smoothies – adds a wonderful smooth texture without altering the flavour
  • Chocolate Avocado Pudding

3. Sunflower Seeds/Pumpkin Seeds

How to get it in:

  • Make your own trailmix with pretzels, sunflower and pumpkin seeds, coconut chips and a few dark chocolate chips.

 

Recipe: Chocolate Avocado Pudding

choco avocado pudding
Photo credit: lovingthebike.com

Ingredients:

  • 3 large avocados, soft and ripe
  • 1/4 cup organic, high-quality cacao powder
  • 3 to 6 Tbsp. coconut milk
  • 1-2 tsp. vanilla extract
  • 2-4 Tbsp. raw honey or maple syrup

Directions:

  1. Add all ingredients to the food processor and blend until smooth.
  2. Refrigerate for 30 minutes before serving.