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Your Guide to Pain Free Periods

Painful periods and menstrual cramps

This is the one article series a lot of women have been asking for – what to do about painful periods and period cramps. Half of women experience pain during their menstrual cycles (and around 90% of teen girls) and 1 in 10 women have periods that are so painful they are unable to work or function for up to a week each month.

So what are we going to do about it ladies? I’m not one to just take things as they are – and I don’t want you to either! Let’s learn a bit more about why some of us get such significant pain during our periods, and then we’ll talk about what we can DO to lessen our pain, and live our amazing lives, every damn day of the month.

Dysmenorrhea

The medical term for painful periods is dysmenorrhea. And it encompasses anything from cramps in the lower abdomen to low back pain, pain/pulling sensation in the inner thighs, diarrhea, nausea, vomiting, dizziness, headache and fatigue. Dysmenorrhea is basically anything miserable during a period that interferes with our ability to function.

There are two different types of dysmenorrhea: primary and secondary.

Primary dysmenorrhea – no underlying cause, just the result of our body’s natural physiology

Secondary dysmenorrhea – occurs as a result of something else – an underlying condition that can lead to pain during periods – endometriosis, ovarian cysts, pelvic inflammatory disease, uterine fibroids, a narrow cervical opening, etc.

Ultimately we need to understand if there is a secondary cause for the painful periods – and treat that. If your periods started being painful right from your first period in your teens, then it’s most likely primary dysmenorrhea. If you had years of pain-free periods, then a full workup for secondary dysmenorrhea is highly recommended. In either case read on and learn more about what you can do to help yourself manage your period pain.

Why Are My Periods Painful?

A couple of specific physiological changes occur at the start of our periods that contribute to pain during periods.

Just before the start of our period flow the blood supply, and thus oxygen delivery, to the uterus is significantly restricted. In order for the lining of the uterus to be shed there is also an increase in the production and release of inflammatory compounds (called prostaglandins) that stimulate uterine contractions. This combination of low oxygen delivery (called ischemia), inflammatory prostaglandins, and contractions causes the pain associated with our periods.

But Dr. Lisa, not every woman experiences painful periods (lucky b*tches)

Yes, dear reader, this is absolutely true! Some factors need to be considered in those of us who do have painful periods.

Women who have painful periods produce on average 8-13 times more prostaglandins than women who do not experience painful menstrual cramps (more on this in the treatment section). Women who do not ovulate during their menstrual cycle also do not have painful periods – the drop in progesterone is what triggers the inflammatory prostaglandin production and painful uterine contractions. As we get older and make less progesterone, we also can experience much less painful periods.

And lifestyle makes a difference for some women too. Women who already have poor oxygen delivery to the uterus – smokers, women who are overweight, women who are sedentary – they tend to have cramping that is either more intense, or lasts longer, or both.

Treatment of Painful Periods and Menstrual Cramps

There is a LOT that we can do to manage our menstrual cramps. Many of the lifestyle and natural treatments are very effective for reducing pain during our periods and can give women back their vitality every day of the month. Ultimately it can be a trial and error to determine what will be the most effective for you, and working with a Naturopathic Doctor can accelerate your progress.

Below I’ve given you my top ten lifestyle modifications for managing period cramps.  Once you’ve made those changes, check out my article on Natural Treatments for a Pain Free Period. And then when you’re empowered with all that knowledge, book an appointment so we can put together the very best plan for you.

Lifestyle for Pain Free Periods

Studies have found a number of factors that can contribute to painful periods – women who eat more sugar, junk food, fast food and saturated fats tend to have more painful periods. Women who exercise regularly (not just during their periods) tend to have less menstrual cramps. Using tampons can make menstrual cramps worse, as can constipation or food sensitivities.

Below you’ll find my top ten lifestyle tips for reducing period pain

  1. Cut the sugar

Not really a newsflash, but sugar makes just about everything worse – including period cramps. Sugar interferes with the body’s ability to absorb and use B vitamins and minerals, both of which can worsen muscle tension and increase the force of uterus cramps. So quit it – you already knew you should.

  1. Ditch dairy

Prostaglandins, those inflammatory molecules produced by our uterus that cause pain, are made in our body from arachidonic acid. Arachidonic acid comes mostly from our diet, in particular dairy products (although poultry is also a high source of arachidonic acid). Reducing or eliminating dairy is a great idea for women who get period pain – and it has been suggested that eliminating dairy may provide a significant benefit (with no other treatments) for up to one-third of women with painful periods!

  1. Avoid alcohol

Ladies, I get it. The urge to have a lovely glass of wine to dull the cramping and misery, and really, you just want it. But I’m a teller of truths – alcohol is a no-go for painful periods. Alcohol is well known to deplete B vitamins as well as muscle-relaxing minerals such as magnesium. Not only that – it interferes with the liver’s ability to metabolize hormones. All of these contribute to more cramping and heavier periods (which lead to more clots, which trigger more uterine spasms, which causes more pain…)

  1. Skip the salt

Salt is something many people think they are avoiding, but that stuff sneaks into everything. While I’m not opposed to a bit of sea salt on my edamame, the primary source of salt in the diet is processed or packaged foods. Salt can increase fluid retention, which can worsen bloating and discomfort as well as period pain. So skip the salt and season with spices instead.

  1. Load up on the legumes, nuts and seeds

Nuts and seeds are excellent sources of minerals like magnesium and calcium – both of which can lessen muscle tension and reduce the pain of menstrual cramps. Additionally, eating a diet higher in plant proteins and lower in animal proteins has been found to reduce the incidence of dysmenorrhea. So skip the chicken and have some chickpeas and cashews instead.

  1. Eat your veggies

Really, is there anything vegetables CAN’T do? They are the most important component of the human diet, and eating more of them cures just about everything – including period cramps. Women who eat more fruits and vegetables have the lowest rates of painful periods. Vegetables are excellent sources of minerals, like calcium and magnesium, as well as fiber to reduce bloating and discomfort.

  1. Understand your food sensitivities

Wait, what? Food sensitivities? What do those have to do with my period cramps?

It turns out, quite a lot!

Food sensitivities can damage the lining of the digestive tract, altering the absorption of B vitamins and minerals, resulting in more cramping. Additionally, food sensitivities can cause increased production of inflammatory molecules, leading to more inflammation (and more pain) when period time rolls around. Add to the mix the irregular bowel movements that can result from food sensitivities and you have the perfect storm for period pain. So if you’ve ever wondered if you have food sensitivities and you get painful periods, I’d considering having the food sensitivity test. It may be just what you need.

  1. Exercise regularly

Exercise improves blood flow to, and from, the uterus. Exercise also helps to alter the production of prostagandins, leading to less pain. And it’s not just exercise during your period that helps – most studies show that women who exercise regularly have less painful periods than those who don’t. There are also some specific exercises that have been found to help manage period pain – you can read more about those here.

  1. Toss the tampons

We are entering a new age of period empowerment. No longer are we having to choose between bulky pads and bleached cotton tampons. There are so many options now for women to comfortably accommodate their periods.

Pain free periods. Natural treatments for period cramps

From the Diva Cup to Thinx period panties, to all natural pads that are thin and comfortable. Women who use tampons have more painful periods than those who don’t, and most of those tampons are full of chemicals that can be absorbed across the mucosal barrier of the vaginal canal – not a good thing! So toss those tampons and join women in the age of period empowerment!

  1. Try a Natural Approach

While we may be tempted to manage our period pain with Midol and Advil and other pain killers, there are a number of natural supplements – nutrients and botanical (plant) medicines that can provide amazing relief. And without the side effects of those pain killers as well! Start by reading my article on Natural Treatments for Pain-Free Periods and then work with a Naturopathic Doctor to personalize a treatment plan that can give you relief from your menstrual cramps.

Natural Treatments for Pain-Free Periods

Natural treatment options for period cramps

Ok ladies. In the last article we talked about why your periods can be painful – conditions l

ike endometriosis, fibroids or pelvic inflammatory disease, and lifestyle factors. We also talked my top ten lifestyle tips for pain-free periods. (If you haven’t read that article, pop over and read it now, then come on back and join me here. I’ll wait.)

In this article we’re going to go deeper into the science on period pain and discuss ten of most promising natural treatments for managing period cramps and painful periods.

But remember, these won’t work if you don’t have a healthy foundation in place, so start with the lifestyle changes, and then work with your Naturopathic Doctor to layer in some of these treatments to help you achieve your pain-free period!

Nutrients for Menstrual Cramps

B1 – Thiamine

Ah, thiamine, vitamin B1 – named so because it was the first B vitamin discovered! I’ve got a weak spot for B vitamins (and all vitamins really) because they are literally how our bodies get sh*t done! Thiamine is needed for your body to make energy from food – especially the grains that it is abundant in.

The mechanism by which this B vitamin can help period cramping stems from it’s action on the central nervous system and neuromuscular system – all coming down to it being effective for reducing spasmodic uterine pain (i.e. cramping). One study (link: https://www.ncbi.nlm.nih.gov/pubmed/8935744) found that taking vitamin B1 daily for 3 months completely alleviated period pain in 87% of study participants – damn! Worth a shot I think!

B6 – Pyridoxine

Vitamin B6 has fast become one of my favourite B vitamins (sorry B12!) due to it’s profound actions on female hormone balance. In addition to supporting energy production (just like all the B vitamins), vitamin B6 is needed to make progesterone, serotonin, norepinephrine and melatonin.

When used with its BFF, magnesium, vitamin B6 may be helpful in decreasing period cramps. When used for 10 days prior to the period, women have reported less painful periods (and less premenstrual acne!) when using a combination of B6 and magnesium. While it may not be enough on its own, it can be an important part of a treatment plan for period cramps.

Magnesium

Magnesium, known primarily for its ability to relax muscle (making it incredibly useful for blood pressure, muscle cramps and asthma), is unfortunately one of the most common nutrient deficiencies in North America. Found mostly in unprocessed foods (like leafy greens, nuts and seeds), magnesium deficiency can cause:

  • fatigue
  • irritability
  • weakness
  • muscle spasms
  • menstrual cramps
  • poor nail growth (I get asked about this issue all the time!)
  • insomnia
  • sugar cravings
  • anxiety

It has been suggested that the majority of women with PMS have a deficiency of magnesium – unfortunately magnesium is not easily tested for in laboratory tests, so deficiency often goes undiagnosed.

But the benefits of magnesium are not going unnoticed! A Cochrane study found that using magnesium for period cramps was effective for pain relief and resulted in women using less pain medication during their periods. Win! Magnesium: 1, period pain: 0.

Omega 3s

The last of our nutrients for period cramps, are our omega 3 fatty acids. These amazing compounds decrease inflammation (by altering prostaglandin production – remember this from the last article?) and taking relatively high doses (around 2 grams per day) has been found to reduce pain scores in women with period pain. And with all the side effects of omega 3s (healthy skin, less inflammation, improved mood, better heart health), it sure won’t hurt to give these a try.

Botanicals for Menstrual Cramps

While nutrients help our body to function optimally (that’s what they do!), botanicals, or plant medicines, act more like medications – changing or encouraging our bodies to function in specific ways. Most often I have my patients on a combination of nutrients (Woot! Optimal health!) and plant medicines to get the best outcomes.

Valerian

Best known for it’s sleep supporting actions, valerian (Valerian officinalis) can be very supportive for managing painful periods. With the ability to bind to GABA receptors in our brain (the same ones Valium uses), valerian can reduce pain, anxiety and insomnia. It has also been found to reduce spasmodic contractions – those same ones that lead to all the pain of period cramps. Valerian doesn’t need to be taken all month – just during your period to manage the discomfort and misery of painful periods.

Crampbark

Well doesn’t the name just say it all?? Crampbark (Viburnum opulus) has been used for generations for period cramps. Acting as a uterine relaxer and antispasmodic, crampbark is your best friend if your period cramps are accompanied by low back pain or pain that radiates into your thighs.   Taken in a similar manner as ibuprofen, one capsule of crampbark every 3-4 hours can help to reduce cramping and pain.

Ginger

I hate to play favourites (no, that’s not true. I totally love my favourites), but ginger is the BOMB when it comes to managing period pain.

With antispasmodic effects as well as the ability to inhibit the production of inflammatory and spasmodic prostaglandins (again with the prostaglandins!), ginger is a powerhouse of period pain management.

There have been studies comparing ginger with ibuprofen and found no difference in the effectiveness of the two treatments for period pain – in fact, more women in the ginger group were completely pain free than in the ibuprofen group. BOOM!

Ginger is most effective starting a few days before your period, and continuing through the first days when cramping is most likely to occur.

Black Cohosh

One of the best researched botanical medicines in the world, black cohosh’s claim to fame is in managing symptoms of menopause. But that’s not all it is good for.

Black cohosh (Actaea racemosa) is another uterine relaxer that can be useful for period cramping. It’s best for women who also have significant water retention (think swollen ankles, bloating and tender breasts), irritability during PMS, and delayed or irregular menstrual periods.

Other Natural Supplements

A few other natural medicines can help you achieve your dream of a pain-free period. And I certainly couldn’t leave them out! These two treatments are best used under supervision or advisement of your Naturopathic Doctor – so have a talk with them about whether to include these in your plan for a Pain-Free Period!

Melatonin

Melatonin for period crampsMelatonin is most commonly thought of as our sleep hormone, produced by the pineal gland in our brain to support sleep-wake cycles. But it does so much more than that!

Melatonin levels are lower during the second half of our menstrual cycle (during our luteal phase), and this is thought to be a factor in the development of period pain.

When melatonin levels are high, it can decrease the contractile force of the uterus – decreasing painful cramps. As well melatonin is known to have analgesic properties – decreasing pain. Melatonin also inhibits the production of those pesky prostaglandins that lead to most period pain.

Safe for most women, melatonin should be used for a few days prior to the onset of the period and for the first few days of the period. Taken before bed, you’ll likely get some stellar sleep as well!

BHRT Progesterone

For women whose period pain does not improve, no matter how many things they try, bioidentical progesterone can be a game changer.

Progesterone is the hormone that dominates the second half of the menstrual cycle, and a drop in the level of progesterone leads to an increase in inflammatory arachidonic acid and prostaglandins from the uterus. Welcome to Pain City.

If we can lessen the severity of this drop, or delay it, then often we can reduce the pain and intensity of uterus contractions that come from a hard drop in progesterone.

Best indicated for women in their 30s and 40s, bioidentical progesterone should be prescribed by a knowledgeable practitioner. Used for somewhere between 3-12 days before the onset of the period, progesterone may be exactly what some women need.

Onwards in your Pain-Free Period Journey!

Ladies, you don’t have to suffer. There are SO many things you can do to manage your periods so that they do not negatively impact your life. If you want to learn more, browse through some of the other articles on this website, or book an appointment to get your periods back on track!

When it’s NOT PCOS: Non-Classic Congenital Adrenal Hyperplasia

A woman, let’s call her Nicole, enters my office with a concern of acne. Acne in an adult woman is, unfortunately, not uncommon these days. After spending some time talking to Nicole we find that she also has hair loss from her scalp, and hair growth on her chin as well as irregular periods.

If you’re familiar with PCOS you may recognize these as the most common symptoms of PCOS – irregular (or absent periods), acne and hair growth on the face or hair loss from the scalp.

But it wasn’t PCOS for Nicole. It was something else.

Non-Classic Congenital Adrenal Hyperplasia

Non-classic congenital adrenal hyperplasia (NCAH) is a condition that usually develops around the age of puberty and can impact both boys and girls (this article is just about the girls – sorry guys!)

NCAH is an inherited condition where a person does not make enough of a specific enzyme, 21-hydroxylase, that converts the hormone progesterone into cortisol. When this enzyme doesn’t work more progesterone is shifted into testosterone and levels of testosterone and other androgens increase.

Why Does NCAH Look Like PCOS?

Both PCOS and NCAH have symptoms that are the result of high androgens – testosterone, androstenedione, and dihydrotestosterone. However, the source of the high androgens is different.

In PCOS the elevated androgens come from overstimulation of the ovaries by follicle stimulating hormone (FSH), without the corresponding ovulation – leading the ovaries to continue to produce large amounts of testosterone over time.

In NCAH, the testosterone comes from the conversion of progesterone (and 17-OH progesterone) into androstenedione and subsequently testosterone.

In either case, high testosterone in a woman leads to oily skin, acne, facial hair, and scalp hair loss. Not such a pretty picture.

So, is my PCOS actually NCAH??

There are some warning signs that your PCOS may actually be NCAH.

  • Did your puberty start early – before 10 years of age? Or was it significantly delayed – after 15 years of age?
  • Did you have premature development of pubic or underarm hair?
  • Are you shorter than average height for an adult?

All of these findings are more common in NCAH than in PCOS.

But ultimately the diagnosis of NCAH requires a blood test.

17-OH Progesterone Testing

The first test for non-classic congenital adrenal hyperplasia is a 17-OH progesterone test. If your levels of this test are elevated, then you most likely have NCAH. While this test is routinely done in newborns, the non-classic variant can be missed until puberty.

If the 17-OH test is positive then a follow up test, known as the ACTH stimulation test, is done to confirm the diagnosis.

As NCAH is the most common autosomal recessive disorder in humans (you have to have two mutated copies of the gene to get this condition) – impacting around 1 in 100 people, this test is highly recommended if you have PCOS – especially if you don’t seem to fit the typical PCOS picture.

Moving Forward

NCAH, for some women, causes little to no difficulty. Other women have issues with abnormal hair growth/ hair loss or acne that can be difficult to treat. Other women have issues with infertility. It is a variable condition. Talk to your Naturopathic Doctor or Medical Doctor if you think your PCOS may actually be NCAH, and learn about your diagnosis and treatment options.

 

Pregnancy and Thyroid Health

Pregnancy is a time when we expect a lot of hormonal changes – but not every woman is aware of the changes that can occur in her thyroid function – and what that can mean for both her health, and the health of her baby.

A Brief Introduction to your Thyroid

Your thyroid is a hormone-producing gland, located at the front of the neck. It produces thyroid hormones (T4 and T3) that regulate our metabolic rate – our ability to make energy in our cells.

Thyroid Hormone Changes in Pregnancy

During pregnancy the body has a significant increase in metabolic activity – a lot of energy is required to make a baby! As such, the need for thyroid hormone increases. Women need approximately 40% more thyroid hormones during pregnancy to sustain the increases in energy needed for a healthy pregnancy.

Many women with thyroid disease are not immediately identified in pregnancy, as many of the symptoms of hypothyroidism (low thyroid function) are the same as symptoms of pregnancy. Weight gain, depression, fatigue, constipation and dry skin are all common in pregnancy and are also signs of an under-performing thyroid gland.

If you know prior to pregnancy that you have an underactive thyroid (half of people with hypothyroidism don’t know it), then increasing your thyroid medication soon after a positive pregnancy test is recommended. An increase in the medication dose of 25-40% is suggested for most women.

An underactive thyroid, challenged by the increased energy demands in pregnancy, may also be exacerbated by the increased clearance of iodide by the kidneys in pregnancy (all those increased trips to the bathroom have consequences as well!) Many prenatal supplements still do not contain adequate amounts of iodine to address this issue, worsening an already delicate hormone balance in pregnancy.

Consequences of Thyroid Disease in Pregnancy

Hypothyroidism in pregnancy is a serious health concern. Recurrent miscarriages have been found in women with even mild and asymptomatic thyroid disease. Increases in fetal death, birth defects, premature birth, low birth weights, placental abruption and intellectual disability have all been linked to hypothyroidism in pregnancy, especially in early pregnancy.

Hypothyroid is not the only thyroid concern that is problematic in pregnancy. The presence of autoimmune antibodies against the thyroid (TPO or anti-TG) can also increase the chances of miscarriage – in some studies doubling the risk of an early miscarriage.

Thyroid Testing in Pregnancy and Pre-Conception

Unfortunately, thyroid testing is not standard care for women who are trying to conceive, or who are pregnant. It is not even standard for women who have experienced an early miscarriage, in spite of the association of hypothyroidism and autoimmune thyroid antibodies and miscarriage.The demand for thyroid hormone in pregnancy increases most in the first half of pregnancy – especially in the first 6-12 weeks. This means we need to be testing women sooner – ideally before pregnancy, and certainly after a positive pregnancy test. Most experts believe that testing should be done before 9 weeks gestation – within the first month after a positive pregnancy test.

More comprehensive thyroid testing should also be offered to women trying to conceive, or who are pregnant. A simple TSH is not enough to fully assess the thyroid – autoimmune antibodies, T3 and T4 levels should also be tested.

And please keep in mind, the lab ranges for “normal” on thyroid testing are not the same as those that are optimal for pregnancy. Even mild or asymptomatic hypothyroidism, or any elevation in thyroid antibodies, can increase risk for an unsuccessful pregnancy.

If your doctor is unwilling to run these tests for you, speak to your Naturopathic Doctor. They can advocate for you, or run the tests to ensure you are getting the optimal support you need both before, and during, pregnancy.

The risks of not identifying a thyroid condition in pregnancy are significant. Don’t let a lack of knowledge, a lack of testing, or a lack of an appropriate diagnosis impact your pregnancy. Speak up, get the testing, and have a healthy, happy pregnancy.

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

Select References

Alexander EK, Mandel SJ – Diagnosis and Treatment of Thyroid Disease During Pregnancy. Endocrinology: Adult and Pediatric 7th Ed, 2016. Chapter 84; 1478-1499.

 

 

 

PCOS Types

Syndrome of PCOS

Polycystic ovarian syndrome (PCOS) is condition impacting up to 1 in 10 women in North America. PCOS is a “syndrome” – a medical term for a condition that can have different symptoms in different people. In PCOS we can see a wide variety of presentations. Some women have many symptoms, while others have few. Some of the symptoms that can present in PCOS are:

  • Irregular periods
  • Long time between periods (prolonged cycles)
  • Infertility
  • Hair growth where you don’t want hair (chin, upper lip, neck, chest, back, breasts, buttocks)
  • Hair loss where you do want hair (scalp)
  • Weight gain
  • Oily skin
  • Acne

Diagnosis of PCOS

Ultimately the diagnosis of PCOS is based on the Rotterdam criteria – you must have 2 of the 3 criteria (irregular periods, cysts on your ovaries, signs or laboratory evidence of elevated androgens) to be diagnosed. To learn more about diagnosis, read this article by Dr. Lisa on PCOS Diagnosis.

As a Naturopathic Doctor I think we should move beyond mere diagnosis, and really get to the underlying causes of PCOS. And this is where the PCOS Types come into play.

Types of PCOS

Type 1: Insulin-Resistant PCOS

The classic presentation of PCOS – a woman experiencing weight gain, irregular or no periods, acne and facial hair – is represented by Type 1 PCOS, a condition associated with insulin resistance. The lack of response of the ovaries to insulin leads to a hormonal cascade that results in increased testosterone levels, the underlying cause of those unfortunate symptoms.

Women with insulin resistant PCOS have an increased risk of developing diabetes and depression – two other conditions associated with insulin resistance.

Treatment for insulin resistant PCOS involves improving the body’s response to insulin. Supplements such as inositol, chromium and cinnamon can be helpful. Spearmint tea can help to decrease testosterone levels and reduce facial hair growth and acne.

Weight optimization and following the PCOS Diet can also be part of this process. However, please keep in mind that not all women with insulin resistant PCOS are overweight. Slender women can also have insulin resistance as a result of their diet.

Type 2 PCOS: Non-Insulin Resistant PCOS

What once was a rare occurrence, I am now seeing many more women in my practice with non-insulin resistant PCOS. This can be caused by a number of different causes including:

  • Inflammation
  • Immune system challenges (including autoimmune diseases)
  • Vitamin D deficiency
  • Iodine deficiency
  • Thyroid hormone imbalance
  • Stress
  • Low dose chronic environmental exposures
  • Discontinuation of the birth control pill
  • A diet inconsistent with your body’s individual biochemistry

This type of PCOS requires more investigation and understanding that the classic insulin-resistant PCOS. Often I will run more extensive blood work than is typically offered to a woman with PCOS. Depending on the woman I may look at nutritional levels, hormone balance (prolactin, thyroid, LH, progesterone, cortisol, DHEA, testosterone), autoimmune antibodies, inflammatory markers, and food sensitivity testing.

The approach to managing non-insulin resistant PCOS is a personalized medical approach. It is essential that we uncover the root cause of the PCOS and address it directly with an approach that encourages balance and optimum function. Often women respond quickly once the cause has been identified and balance is restored.

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

 

Hormones in Weight Loss

We believe we can get healthy by losing weight – but we need to be healthy to lose weight

Weight loss is a lot more than just watching what you eat and how much you exercise.  While diet and exercise are essential components of a weight loss program, if your hormones are not in balance you will always be fighting against your body to lose fat and improve your body composition and health.

In this article I discuss some of the most important hormones for weight loss – our hormone helpers, and our hormone haters.  For a more in depth look at your personal hormone balance, consider booking an appointment with a naturopathic doctor for individual testing and hormone assessment.

Weight Loss: Hormone Helpers

Thyroid Hormone

Thyroid hormones are our metabolism masters – they control the rate of energy production (metabolism) throughout the body. When thyroid hormones are too low symptoms of fatigue and weight gain can occur. When thyroid hormones are too high symptoms of anxiety, jitteriness and weight loss are common.

The optimal range for TSH (a measure of thyroid function) for weight loss is 0.75-2.5.  Outside of this range can alter metabolism and make weight loss difficult.

Glucagon

Glucagon hormone works with insulin to balance blood sugar – insulin rises when blood sugar is high, glucagon rises when blood sugar is low. Improving glucagon levels helps us to keep our blood sugar stable and support weight loss.

Not surprisingly, activities that support stable blood sugar can improve glucagon levels. Specifically exercise and healthy protein consumption can increase glucagon levels while a diet high in sugar decreases glucagon.

Growth Hormone

Growth hormone is produced throughout our lifetime although it’s production is highest during our younger years. Growth hormone is necessary for tissue repair, muscle building and improving the density of bone.

The majority of growth hormone is produced overnight but it is also produced during exercise. Low levels of growth hormone (associated with poor sleep, eating too close to bed and lack of exercise) can lead to fatigue, depression, cholesterol imbalances, and abdominal weight gain.

Leptin

One of our weight-loss helpers, leptin is our appetite-suppressing, full-sensation hormone. It is released by fat cells and communicates with our brain that we have had enough to eat.

We can improve our leptin levels through our lifestyle. Sleep, regular exercise, sufficient calories from our food and weight loss all help to balance leptin and improve our body composition.

We can also sabotage our leptin balance through our lifestyle choices. A regular intake of excess saturated fat and sugar leads to “leptin resistance”. When this occurs the brain no longer respond to high circulating levels of leptin and allows you to keep eating despite not being hungry.

Weight Loss: Hormone Haters

Ghrelin

Ghrelin works very closely with leptin to maintain our body weight. Ghrelin is the hunger hormone, produced when your digestive tract is empty. If you stomach is growling, ghrelin is being produced.

Ghrelin tells our brain when we’re hungry, and leptin tells us when we’re full.

Cortisol

Cortisol is most commonly known as our “stress hormone”. It is produced in high levels during stress, but our bodies produce varying levels over the course of every day.

High levels of cortisol can influence our eating habits and our hormone balance. People with elevated cortisol often crave sugary and salty foods, leading to an increase in insulin levels and all the symptoms associated with that imbalance.

Cortisol also stimulates a process in the liver known as “gluconeogenesis” – our body makes sugar to provide us fuel to get away from our stress. If we don’t use this extra sugar (by exercising) it gets deposited as fat around our midsection.

Insulin

Insulin helps our cells get energy in the form of sugar. When we eat foods that contain sugar (fruits, vegetables, grains, processed foods) our body releases insulin as a way of controlling blood sugar levels – getting the sugar out of the blood stream and into our cells.

When insulin levels are too high our cells can become less sensitive to it’s effects – leading to ‘insulin resistance’. This then leads to cravings for more sugar to meet the needs of our cells. And more insulin is released, and a vicious cycle ensues.

High levels of circulating insulin are associated with weight gain (especially around the belly). When you have excess insulin you can not burn fat as energy – your body will just demand more sugar to bring the insulin levels down. This makes losing abdominal fat almost impossible.

Serotonin

Serotonin is one of our feel-good neurotransmitters (along with dopamine and norepinephrine). When serotonin is out of balance symptoms of anxiety and depression are common. These emotions contribute negatively to weight loss by altering our motivation, drive, commitment and self esteem.

The depression associated with low serotonin leads to increases in inflammation and cortisol levels – both of which make it harder for our body to burn fat as fuel and lose weight.

Low levels of serotonin also decrease mood and lead us to crave foods that are rich in carbohydrates – a source of tryptophan, which our body uses to create serotonin.

Estrogen

Estrogen is the most common female hormone (although men have it too!) It is produced mainly in the ovaries but fat cells also produce large quantities of estrogen. High levels of estrogen, or “estrogen dominance” is as great a risk factor for obesity as having a poor diet or not exercising.

Estrogen balance is greatly impacted by our lifestyle and environment. Exposure to chemical estrogen-mimicking compounds, alcohol consumption, a high fat diet, lack of exercise and sleep deprivation can all lead to abnormally high levels of estrogen.

Hormones are incredibly important for our overall health, energy and metabolism.  If you are struggling to lose weight, or are stuck at a weight loss plateau, perhaps hormones are your issue.  Book a free 15 minute consultation now to discuss your options, and get your hormones back in balance.   

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

Bitch Redux

In my work in women’s health I see a lot of conditions impacting the lady garden, endometriosis, PCOS, fibroids, cervical dysplasia, yeast infections and UTIs. But the one issue a lot of the women in my practice complain about is bitchiness. It might not be a medical diagnosis, but it impacts up to 80% of women at some point during their monthly cycle.

Women’s Emotions

Women have evolved to have immense sensitivity, and their emotional variations allow them to be more responsive to the environment, people and connections important to them.

Women are naturally more empathic and intuitive than men (of course acknowledging the great diversity of individual personalities). Women have always been the caretakers, the gatherers, the life-givers. Women rely more on social relationships for their survival, and the survival of their children and communities. Women have great emotional intelligence, because they need to be able to intuit and empathize with those around them – their children’s needs, their community’s goals, their partner’s intentions.

Women’s Brains

Women’s brains develop different to men, hardwiring us to feel more deeply, be more attuned to the emotional states of others, and be more reactive to the needs of those around us. At 8 weeks gestation, the testes become functional and the resulting surge of testosterone kills neurons in the communication centre of the brain. The testosterone instead develops more neurons for action, aggression and sexual drive – ultimately taking up about 2.5 times the space in men’s brains than women’s.

In women’s brains more space is allotted for language, hearing and memory. The memory center, the hippocampus, is larger in women, allowing those early female gatherers to remember where to find the food. The insula, thought to be the seat of self awareness, empathy, and interpersonal relationships, is also noticeably larger in women. This may lead to an increased intuition, or gut feeling, in women.

Women’s Hormones

Women’s hormones DO make them more moody. For women being fixed and rigid doesn’t lend itself to survival. Our emotionality is our strength – we may not be as physically strong as men, we rely more on our emotional connections and strength of connections, community and family.

Unlike men, whose hormone production spikes at puberty and remains fairly stable across their lifetime, women’s hormones ebb and flow over a monthly cycle and wax and wane over their reproductive years.

At the beginning of our menstrual cycle, at the onset of our bleeding, estrogen levels climb to prepare an egg for ovulation at midcycle. Estrogen production is strongly linked to serotonin production – and as estrogen goes up, so too does serotonin.

As estrogen continues to climb to the midcycle peak, most women note a positive mood state. During this time our biology encourages us to be more social, to connect to our tribe, more confident, to meet people and more alluring, to try to find a mate to conceive a baby with.

Estrogen acts as a stress hormone, or an anti-stress hormone. Making us more likely to brush off things that at other points in our cycle may provoke a significant response.

At midcycle estrogen levels are at their highest, along with dopamine and oxytocin. This encourages pro-social, trusting behaviour, and we are more generous and connected to others in our social network. We also talk more and are more interested in intimacy than at any other time of the monthly cycle.

Immediately after ovulation, our estrogen levels start to decline, but the rise in progesterone catches us before our moods crash. Progesterone doesn’t increase serotonin levels like estrogen does, but it supports GABA production, leading to a sense of calm and low anxiety that persists for about 10 days while progesterone levels are high.

All hell breaks loose during the final 3-7 days of the menstrual cycle however, with estrogen levels at a low, and progesterone levels steeply declining. Women during this time are more depressive, more cautious – a way for nature to keep us from harm during a time when we may be pregnant without knowing it.

The low estrogen also makes us less resilient, experience more physical pain, more emotionally sensitivity, and makes us more likely to react or respond to triggers that we would ignore during our high estrogen first half of the cycle. It’s not that we have more stress – we’re just way more likely to call it what it is and not stand for any shit.

Estrogen is essentially the “whatever you want honey” hormone – you are so much more willing to give to others and sacrifice your own needs when estrogen levels are high. But when those levels drop we are more likely to react and share our opinions – good or bad. It is not that we are reacting to things that aren’t really there – we’re reacting to things that upset or anger us – we just might ignore them at other times. If you feel underappreciated, overworked, or overwhelmed, or that you’re not in balance with your partner – it’s probably all true.

Bitch Redux

I want to encourage women to recognize the power in our hormonal fluctuations – our mood changes are adaptive – they help us seek out relationships, build connections, and preserve our energy. The mood changes that occur during our premenstrual phase are normal, and temporary. I want women to reclaim our natural hormone and mood fluctations, and be empowered by our emotions, rather than struggling against them.

My recommendation is to learn your natural fluctations and use your bitchiness as a superpower. Track your cycle – using any number of excellent free apps – and plan your month accordingly. Plan for presentations, meetings, anything requiring verbal skills for your first half of the cycle (the closer to ovulation the better! Your personality is magnetic when you’re near ovulation!) Have a task that requires fine motor skills – an intricate art project or rewiring your house? Keep that to the first half of the month as well.

Leave the tasks best left for your OCD-self for the last month of the cycle. I think most women probably read The Life-Changing Magic of Tidying Up during the last week of their cycle. So put “clean out the kitchen cupboards” on your list for the premenstrual week (maybe stay out of your closet though – many women feel less appealing during their premenstrual week and this could be a disastrous task.) Your pain tolerance is also lowest during your premenstrual phase – so skip the dentist or your tattoo appointment and get a mani-pedi or skin care facial instead.

Think of your PMS as a time to spend in reflection and personal contemplation. Your intuition is at its peak in the week before your period, so take time to do a mental health inventory – are you doing what you want? Are you where you want to be? Pay attention to the things you are critical about during your premenstrual phase – these thoughts are probably a lot more valid than you might want them to be. Write down the things that upset you/ anger you/ send you into a whirling passion of emotions and act on them in the beginning of the next cycle when you’re feeling energized and empowered again. Harness your bitchiness, it could end up being your greatest power.

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

Problems with the Pill

There is no doubt that the birth control pill was a huge player in the feminist revolution. First released in 1960, the pill allowed women to delay pregnancy and focus on their career, transforming the lives of women and society. While the pill may be a political powerhouse, and be effective at preventing pregnancy, my belief is that it is being overprescribed, and women are under-educated on the impact that the pill can have on their health.

This article will share some of the concerns that I, as a naturopathic doctor and women’s health expert, have regarding the pill. The purpose is not to convince you to give up the pill, but to empower you with information so that you can make an informed choice as to whether this medication is the right choice for you.

Problems with the Pill

  1. The Pill Depletes Nutrients

One of the biggest problems with the pill is the nutrient deficiencies that result from use. From B vitamins to essential minerals, the pill changes the absorption, utilization and metabolism of a number of different nutrients. These nutrient depletions are the underlying cause of many of the negative side effects of the pill – things like weight gain, moodiness, fatigue and blood clots. You can read all about the nutritional problems with the pill in this article.

  1. Weight gain

The estrogen in birth control pills can cause an increased appetite and fluid retention, leading to weight gain, especially in the first few months on the pill. Long term weight gain on the pill is more likely due to the decreased levels of B vitamins, necessary for carbohydrate and fat metabolism (i.e. burning fat for energy).

  1. No glory for our guts

The pill is known to alter the balance of healthy bacteria in our guts. Estrogen affects gut permeability (a risk factor for autoimmune disease) and bacteria balance, a condition known as dysbiosis. Healthy bacteria are incredibly important for our overall health – especially our immune, mood and digestive health. The pill has been linked to symptoms of gas, bloating, IBS, and an increased risk of Crohn’s disease in women with a family history of the digestive condition.

The change in healthy bacteria balance, combined with the estrogen in the pill, also makes women more susceptible to vaginal and digestive yeast infections. If you get frequent or recurrent yeast infections, or significant gas or bloating symptoms, consider if your pill may be part of the problem.

  1. Moodiness

Any woman can tell you that hormones can have a significant impact on your mood. The rises and dips in estrogen and progesterone that occur over a woman’s monthly cycle can lead to moods and behaviours that foster relationships, encourage sexual intimacy, and make women weepy, emotional and volatile. While some women on the pill notice very little difference in their mood states, other women find their normal emotional states become heightened in intensity and more difficult to manage. The reasons for this are very individual – some women don’t tolerate the high levels of estrogen and others find the high progesterone problematic. In either case, if the pill makes you moody switching to another pill is unlikely to help.

  1. Blood clots

Possibly the most well known side effect of the pill, the risk of blood clots is highest in women who are obese, are smokers or who have a family history of blood clots. The estrogen in the birth control pill is the most likely culprit, increasing the production of clotting factors and increasing a woman’s risk of blood clots by three-to-four fold. Deficiencies of key nutrients can also contribute to an increased risk of blood clots, most notably vitamin B6, vitamin E and magnesium – all of which are depleted by the pill.

  1. Thin endometrial lining

The endometrial (or uterine) lining is necessary for a successful implantation and pregnancy. In women wanting to have a family, long term use of oral birth control pills could thin the endometrial lining, leading to difficulty conceiving or maintaining a pregnancy. The underlying cause of this change is thought to be a down-regulation of estrogen receptors in the uterus, resulting from long term use of synthetic progesterone. The upside to this situation, is that this same mechanism is thought to be the reason why the pill reduces the risk of endometrial cancer.

  1. No sex drive

Never mind a thin endometrial lining if you can’t get up the urge to have sex at all. Many women report a low libido as a major issue they have with taking the pill. The pill lowers androgens and the lowered testosterone is likely responsible for the lack of sex drive. Around ovulation women typically experience a small, but significant, testosterone surge, causing them to seek out sex. On the pill you don’t experience this testosterone surge and your urge for sex can all but dry up. On a positive note – this decrease in testosterone is the reason why the pill can improve acne. But there are other ways to clear acne than giving up your lusty libido.

  1. Ignoring Mr. Right

Some of the most intriguing research on the pill surrounds a woman’s decision making around possible partners. Women who are on the pill tend to be attracted to more masculine, macho men with more ‘manly’ physical characteristics, and ignore men with softer, more ‘feminine’ features. Dr. Julie Holland, in her book Moody Bitches, refers to this as the “dad-or-cad” dilemma – women on the pill are more likely to be attracted to the bad-boy, rather than the more sensitive man who may be more acceptable as a long term partner and father to her children. Dr. Holland suggests it might be a good idea to get off the pill if you’re entering the dating pool, to prevent later regrets!

As if that wasn’t enough, another study found that women on the pill tend to seek out men with more genetic similarities to themselves, increasing their risk of miscarriage and genetic issues in their offspring. Women off the pill tend to choose men that are more genetically dissimilar – a pairing that tends to result in healthy pregnancies, happier relationships, more satisfying sex, and an increased likelihood of female orgasm.

  1. Masks symptoms

One of my biggest concerns with the pill is that it is used by conventional doctors as a band-aid for every female reproductive issue. Got PCOS? Take the pill! Got endometriosis? Take the pill! Got fibroids? Take the pill! PMS or menstrual cramps? Take the pill! Perimenopausal? You get the pill too! In no way does the pill address the underlying issues of these women’s health issues. The pill just provides a steady state of synthetic hormones, suppressing and masking the symptoms of the underlying imbalance. When you get off the pill you are no better than when you started – but you are older. And if you want to try and start a family you still have to address the underlying imbalance. The use of the pill as a way to suppress and deny the imbalances in women’s hormones is a disservice to women and I deplore it.

  1. The pill is a carcinogen

Ok. I get it, this sounds scary. But it’s true. The International Agency for Research on Cancer includes oral birth control pills as a carcinogen on its list of known human carcinogens. Studies have shown that birth control pills can increase the risk of breast cancer, cervical cancer and liver cancer. It can reduce your risk of ovarian and endometrial cancers, however. In general I’d suggest using the pill for as short a duration as possible and consider other forms of contraception for the majority of your reproductive years.

We have to keep in mind that the pill is not without problems. It contains synthetic hormones at levels much higher than our body produces on its own. Some of the side effects like acne, breast tenderness, or moodiness might be manageable, but I think women need to be empowered with knowledge to decide if the pill is the right choice for them.

If you have concerns about using the pill, want to balance your hormones naturally, or discuss natural forms of non-hormonal contraception, book an appointment now. Your hormones are in your hands – strive for hormone harmony!

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

 

Problems with Pill: Nutrient Depletion

Oh the pill.  Many of the women in my practice have a love-hate relationship with this medication.  Some of the things I commonly hear:

  • My skin looks better on the pill
  • I’ve been on the pill since I was a teenager and am scared to go off
  • The pill is treating my PCOS
  • I don’t want to be taking synthetic hormones but I don’t know what else to do
  • The pill makes me crazy every month
  • I’ve never really thought about the pill…

The most common thing I see is that women take the pill without ever really questioning it.  No doubt it is an incredible medicine, that had a huge impact on women and feminism.  But it is not the cure-all for women’s troubles that we are told it is.

In the article Problems with the Pill, I share some of the concerns that I, as a naturopathic doctor and women’s health expert, have regarding the pill. The purpose is not to convince you to give up the pill, but to empower you with information.  This article starts the conversation by looking at the nutrient deficiencies resulting from the pill.

Nutrient Deficiencies and the Pill 

Folic acid (folate)

Foliage (leafy greens), are the best source of folate

Since the ‘60s it has been consistently found that women taking the pill have lower levels of folate in their blood streams. Due to changes in folate metabolism and absorption, folate levels drop in women on the pill, and are lowest in women with longer use. Folate is necessary for DNA synthesis and cell division, and is essential for healthy development of a fetus (low levels can lead to neural tube defects and cleft palate.)

Vitamin B2 (riboflavin)

Riboflavin is an essential B vitamin, necessary for the production of energy, and the metabolism of fats and carbohydrates. Vitamin B2 is not stored in the body, so deficiency is common, and is worsened by the use of the pill.

(An interesting aside, supplementing vitamin B2 can be incredibly effective in managing headaches and migraines, a common side effect of the birth control pill.)

Vitamin B6 (pyridoxine)

A superstar B vitamin, vitamin B6 is needed for protein, fat and carbohydrate metabolism (turning food into muscles and energy – yes please!), it is also necessary for the production of our feel good neurotransmitter, serotonin. The drop in vitamin B6 levels in women on the pill is especially troubling because low B6 is associated with an increased risk of blood clots (a common side effect of the pill.)

Vitamin B12 (cobalamin)

Eggs are a source of vitamin B12

The last of the B vitamins depleted by the pill, vitamin B12 is essential for the production of energy in our mitochondria, for burning fat and carbohydrates as energy, and for healthy red blood cell production. B12 deficiency is even more of an issue in vegans and vegetarians, as the only food sources are from animals, or supplements.

Vitamin C

One of the most important antioxidants in our bodies, vitamin C is also essential for immune function, and preventing heavy metal toxicity. The estrogen found in the pill changes the rate of metabolism of vitamin C, leading to increased loss in the urine. A low intake of vitamin C (not getting your 8-10 servings of fruit and vegetables daily!) can make this problem much more serious. Taking a vitamin C while using an oral contraceptive may also reduce some of the cardiovascular risks associated with the pill.

Vitamin E

Not just one single vitamin, but a group of vitamins (the tocopherols), vitamin E is an antioxidant, with the special ability to be recycled and reused multiple times. It is also a fat-soluble antioxidant, meaning it can get into our cell membranes and protect them from damage. Low vitamin E levels can promote platelet clotting, increasing the risk of blood clots – again, a major concern for women on the pill.

Magnesium

Over 300 different enzyme systems use magnesium, including all the enzymes for energy production. Many of my patients also recognize the possible side effects of low magnesium levels – headaches, muscle cramps, restless legs, migraines, anxiety, and constipation. The pill can seriously reduce magnesium levels in the body, leading to imbalances in calcium and magnesium ratios, increasing the risk of blood clots (again!)

Selenium

Seeds are excellent sources of selenium

One of the most important nutrients for the thyroid, and for every cell that uses thyroid hormone (listen up ladies, 1 in 6 of you also has a thyroid dysfunction.) Deficiencies of selenium have been implicated in Hashimoto’s thyroiditis, as well as heart disease and cancer. The pill reduces the ability of the body to absorb selenium, and combined with the low selenium content of food grown in Ontario soils, this can be a serious issue in women’s health.

Zinc

The last of our nutrient depletions associated with the pill (I think that’s enough already!), zinc is incredibly important to our brain function (“no zinc, no think”), learning and memory. It is also involved in immune function, DNA metabolism and apoptosis (programmed cell death that, when it goes awry, can lead to cancer.)   We don’t know if the zinc depletion seen in women using the pill is due to changes in absorption, excretion, or increased demand, but since the 1960s we’ve known women taking the pill have lower zinc levels.

Next Steps…

A high quality multivitamin and mineral supplement may be enough to provide you with the nutrients you need while taking the pill.  However, all supplements are not created equal.  Speak to your Naturopathic Doctor about the appropriate form of nutrients and dosage for you.  And if you’re interested in working with me, book a meet-and-greet or initial consultation to get started on achieving your vibrant, amazing health.

Selected References

Palmery M, Saraceno A, Vaiarelli A, Carlomagno G. Oral contraceptives and changes in nutritional requirements. European Review for Medical and Pharmacological Sciences. 2013;17:1804-1813.

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

Hormone Harmony in PMS

Welcome to the first installment of the “Hormone Harmony” series. In this series I’ll be exploring some of the most common states of female hormone imbalance, how your hormones can explain your symptoms, and some simple hormone hacks to help bring your body back into a state of hormone harmony.

Premenstrual Syndrome (PMS)

While a definition of PMS may not be necessary if you are reading this (it’s likely you’ve had first hand experience), I will try to give one that encompasses exactly what PMS is.

PMS is a recurrent set of physical and/or behavioural symptoms that occurs 7-14 days before a period and negatively impacts some aspect of a woman’s life

There have been over 150 (seriously!) symptoms of PMS identified. Some of the most common include:

  • Low energy
  • Mood changes – anger, crying, irritability, anxiety, depression, bitchiness
  • Food cravings
  • Headache
  • Low sex drive
  • Breast tenderness
  • Digestive upset – constipation, bloating, diarrhea, gas
  • Difficulty sleeping

Unfortunately we don’t really know what causes some women to experience PMS more than other women. But hormone imbalances are a common proposed cause, and in my practice I see balancing hormones as the most important means of decreasing symptoms of PMS.

Hormone Imbalances in PMS

The relationship between estrogen and progesterone is one of the most important hormone balances in a woman’s body. Imbalance in estrogen and progesterone levels is thought to be the primary cause of PMS.

Estrogen is produced throughout the month by the ovaries, adrenal glands and fat cells. It main action is growth – growth of breast tissue in puberty, and growth of the endometrial lining in the uterus during menstrual cycles.

Progesterone is produced during the second half of the menstrual cycle – after ovulation – by the ovaries.  Progesterone helps to balance the effects of estrogen and prepare the uterus for a possible pregnancy.

A too high estrogen level, or a too low progesterone level is thought to be the most likely cause of PMS symptoms in most women. This state, commonly called “estrogen dominance” is the most common hormone imbalance in women between the ages of 15 and 50. Estrogen dominance is becoming more common in North America due to increasing exposure to xenoestrogens (chemicals in our environment that mimic estrogen), high rates of obesity, decreased ability of our livers to detoxify and overwhelming amounts of stress.

The important thing to remember with PMS and hormone balance is that it is the relationship and balance of estrogen and progesterone that leads to symptoms. You may have normal levels of estrogen, but if your progesterone is low you will still experience symptoms. Progesterone levels are low in women who do not ovulate, and in those with significant stress (your body will convert progesterone into cortisol, leaving you deficient in much-needed progesterone).

Hormone Hacks for PMS

If you are a woman experiencing PMS, taking charge of your hormones and getting them into balance can make a huge difference in your quality of life. Below are some simple Hormone Hacks to get you started.

  1. Follow the PMS diet

There have been some significant findings in the diets of women who suffer from significant PMS. Compared to women who do not have PMS they eat 275% more sugar, 79% more dairy and 62% more refined carbohydrates. Avoiding these foods – and instead choosing fruits, vegetables, whole grains and healthy proteins – can diminish PMS symptoms significantly and promote healthy hormone balance.

  1. Cut the caffeine

No one wants to hear it, but drinking caffeine-containing beverages increases the severity of PMS. And those effects are worsened if you add sugar to your tea or coffee. So cut back, or cut it out all together if you want to decrease your PMS.

  1. Exercise

Women who exercise regularly have less PMS. Multiple studies have found this to be true, and the more frequently you exercise the better the boost. Exercise is known to decrease estrogen levels – so get out there and get moving.

  1. Get your nutrients in

Deficiencies in many nutrients have been found in women with PMS. Some notable ones include magnesium, vitamin B6, and zinc. All of these nutrients can be found in nuts and seeds – also known to be excellent sources of vegan protein.

  1. Get tested

Understanding your hormone imbalances can be incredibly valuable to managing symptoms like PMS. Testing your hormone levels will give you a clear understanding of what is happening in your body during a specific phase of your menstrual period. For PMS we test hormone levels (estrogen, progesterone and prolactin) about 7 days before your expected period.

  1. Herbal hormone balancers

There are some phenomenal hormone balancers in the world of herbal medicine. Vitex agnus-castus (also known as chaste berry) can improve progesterone levels, helping to balance estrogen dominance. Phytoestrogens, like those found in black cohosh, soy and flaxseeds, can also help to normalize estrogen levels by decreasing the action of our body’s own estrogen in favour of the milder estrogen signal from plant estrogens.

  1. Bioidentical progesterone

When all else fails in hormone balancing for PMS, your naturopathic doctor can prescribe low dose bioidentical progesterone in a cream that you can apply during the final weeks of your menstrual cycle. This will be helpful if your progesterone levels are low, or if your estrogen levels are high. Be sure your ND is qualified to prescribe bioidentical hormones, as additional training is required.

Don’t suffer with hormone imbalances like PMS.  You can achieve hormone harmony, and working with a Naturopathic Doctor can get you there.  Book an appointment, or a meet and greet now to find your personal balance.

Disclaimer

The advice provided in this article is for informational purposes only. It is meant to augment and not replace consultation with a licensed health care provider. Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.