What to Do About Menstrual Cramps

I’ve have gotten a few questions in a row about menstrual cramps, so thank you for guiding me on what information you want!

There are two types of menstrual cramps (dysmenorrhea), primary and secondary.  I’ll first give some tips on dealing with primary dysmenorrhea, and then cover the sources of secondary dysmenorrhea.  

Primary Dysmenorrhea

Primary dysmenorrhea is caused from the normal process of shedding your uterine lining each month with your period.  But the degree of pain and cramping varies for each woman, and you can influence the level of pain naturally.  

Here’s a bit of background on why menstrual cramps happen from the Physicians’ Committee for Responsible Medicine: 

“In the 1960s, it became evident that chemicals called prostaglandins are a central part of the problem. These chemicals are made from the traces of fat stored in cell membranes, and they promote inflammation. They are also involved in muscle contractions, blood vessel constriction, blood clotting, and pain.

Shortly before a period begins, the endometrial cells that form the lining of the uterus make large amounts of prostaglandins. When these cells break down during menstruation, the prostaglandins are released. They constrict the blood vessels in the uterus and make its muscle layer contract, causing painful cramps. Some of the prostaglandins also enter the bloodstream, causing headache, nausea, vomiting, and diarrhea.

Researchers have measured the amount of prostaglandins produced by the endometrial cells and found that it is higher in women with menstrual pain than for women who have little or no pain.”

The article goes on to explain a way to lower prostaglandins through food. How can this be done? Because prostaglandins are produced in the endometrium (aka endometrial lining) of the uterus, and because the endometrium grows in response to estrogen, if we can keep estrogen within a healthy range, then that lining will not overgrow, causing an overproduction in prostaglandins.  Pretty cool, right?  

Tips for Menstrual Cramps

1.  Magnesium for Menstrual Cramps

Your uterus is smooth muscle, and it requires magnesium to cramp smoothly. This is true for labor as well as your monthly period.  In addition to relaxing the muscles, it helps calcium be absorbed, and calcium is important for proper muscle function as well.

Due to insufficient minerals in the soil, insufficient greens and healthy foods in the diet and increased mineral need due to bodily stress, most of us are not getting nearly enough magnesium.

When I ask women if they are taking magnesium, they usually say, “Well I’m taking a multivitamin.”

Unless you are taking a multivitamin with several pills included, the chances are you are not getting enough magnesium for your supplementation.

Magnesium is very bulky, and it requires usually four pills to reach the RDA (Recommended Daily Allowance) of 400 mg.  If you don’t want to take a handful of pills, there is also magnesium powder that you can mix up with water. If you want a magnesium that is highly absorbable and effective, check out my new favorite magnesium powder here!

Also note the RDA of 400 mg may not be quite enough for you.  You can experiment with taking more, and can safely do so long as it does not cause diarrhea.  Of course always ask your physician first if you are taking medication or have special conditions.

2. Drink Enough Water

A handful of clients have told me that just drinking more water cured their cramps.  It’s a basic, un-sexy tip, but water is important for tissue hydration and detoxification, so it makes sense that it can help.

The usual guideline for how much water to drink is half your body weight in ounces of water.  So if you weigh 150 pounds, that’s 75 ounces of water per day.  I think there is wiggle room here for less water if you are in cold climate and are no active, and more water if you are in a hot climate and more active.  

If you are actively detoxing, you may need more water.  That can include the natural process of detoxification that happens in the days before and during your period, and also if you are doing a detoxification protocol with a practitioner. 

Please try to drink filtered water, and don’t count coffee, juice or other heavier beverages in your ounces per day.  Note that coffee and other caffeinated beverages are actually de-hydrating because they act as a diuretic.  

Drink water away from meals as too much fluid with meals dilutes your digestive fluids.  Try to sip water to not overwhelm your body with fluid by gulping it down.  First thing is the morning is a great time to get hydrated and have a big glass of water.  Room temperature and warm is best, and you can add a generous squeeze of lemon of you like.

3.  Omega 3 for Menstrual Cramps

Whenever we have pain, including with menstrual cramps, there is usually inflammation. 

Omega 3 is great anti-inflammatory substance.  It has the ability to manage inflammation over the long-term and also in acute situations. (Source)

For a standard maintenance dosage, 2 soft gel capsules are enough. But if you are coming from a background of lots of inflammation and you’ve never taken omega 3 before, you may want to take 3,000 mg a day for a month. 

It’s not well known that omega 3 can be used acutely at higher doses than 1,000 mg.  For example if you feel a flu coming on, you can take 3,000 + mg of omega 3 a day, as it fortifies your cells’ walls so they don’t pass the virus.  For cramps, you can take a higher dose to help reduce the inflammatory prostaglandin activity.  

Another benefit of omega 3 is its ability to regulate the immune system in cases of autoimmune disease. Autoimmune diseases are more common in women, and Hashimoto’s Thyroiditis, an autoimmune thyroid disease, can contribute to estrogen dominance and resulting heavy periods and cramps.

Check out my favorite quality Omega 3 here!

If you are allergic to fish or on a vegetarian diet, you can take a DHA / EPA oil (these are two types of beneficial fat found in fish oil) made from algae instead of fish.

4.  Anti-inflammatory Diet

Please don’t follow tips 1 - 3 without also creating a stable base with an anti-inflammatory diet. A big, big reason that women have menstrual pain is due to tissue inflammation from an inflammatory diet. Inflammation blocked hormone receptors, causing hormone imbalance.

Foods to avoid:

• The whites- white bread, pasta, pastries and sugar

• The drinks- wine, beer, juices, sodas, sweetened coffees and teas

• The oils- seed oils like canola oil are inflammatory are found in most processed foods and restaurant foods

Foods to increase include:

• Fatty fish like wild salmon and anchovies

• Green vegetables

• Berries like raspberry and blueberry

• Fresh nuts and seeds like chia seeds and walnuts

• Herbs like clove, ginger, cinnamon and rosemary

Foods high in fiber help clear excess circulating estrogen through the gut. As you learned earlier, keeping estrogen levels in a healthy range can reduce menstrual cramps caused by high prostaglandins.  

Other Reason for Menstrual Cramps (Secondary Dysmenorrhea)

A. Uterine Positioning

As you can hear about in my interview with Rachel Eyre, if your uterus is adhered to other tissues and can’t move freely, it is forced to twist which can cause you pain.  But you can treat that with specialized massage, castor oil packs or yoni steams, as Rachel explains.  

The whole interview is great, but I’ll point out that at minute 22 we start to talk about cramps, and at minute 35 we talk about techniques that can help.

B.  Endometriosis

Endometriosis can cause extreme pain, and also pain with intercourse, or bowel pain.  If your cramps require prescription painkillers and days off work, you may need to find a practitioner to help determine if you have endometriosis.  

Endometriosis occurs when endometrial tissue (the tissue that lines your inner uterus) is found outside the uterus.  This misplaced tissue adheres to other tissues, and the endometrial tissue also responds to changes in your hormone levels with bleeding and inflammation.

Here is an article by our friend Melissa Turner at Endo Empowered about how to ready yourself for your period if you do have endometriosis.  Some of the tips match mine above, but she has some great new ones too, including using warming herbs and exercise.  Melissa and I also recorded a video on turmeric, which is another herb she uses to reduce inflammation and pain.  

C.  Adenomyosis

In this condition, the endometrial lining embeds within the uterine muscle, causing period pain or lingering pain after sex.  Risk factors for adenomyosis are genetics, estrogen dominance, childbirth or a surgical cut into the uterus.  An ultrasound or MRI scan can help with diagnosis.

D.  Fibroids

Fibroids are tumors of the uterus that are non-cancerous 99% of the time.  Up to 80% of women experience fibroids, and most women will be symptom free.  Dark-skinned women have a greater chance of having fibroids.  This is theorized to be related to low vitamin D levels in dark-skinned women, emphasizing the importance of vitamin D to our hormonal balance.

The mechanism of fibroids is not totally understood, but they grow under the influence of estrogen, so women with estrogen dominance are susceptible.  Estrogen dominance is very common as women approach menopause, so women in their 40s are prone to fibroids.

Uterine fibroids can occur within the walls of the uterus, inside the uterus or outside the uterus. Fibroids can cause menstrual pain, pelvic pain, heavy bleeding, abnormal bleeding, fatigue and anemia.

We have a great interview on the subject with Dr. Allan Warshowsky here.

E.  Copper IUD (Intrauterine Device)

I use a copper IUD for birth control and have very rarely experienced pain from it.  But I have heard stories from other women in which they reacted very poorly to their IUD, having pain and heavy bleeding.  This seems to be more common in younger women who have not gone through childbirth.

If you recently got a copper IUD, you may need a few months to adjust.  If you suspect it is still a problem, consult with your physician.  Also consider following my four tips above before you throw in the towel.

F.  Pelvic Inflammatory Disease (PID)

If you have an untreated infection it can cause increased pain with your periods. Pelvic Inflammatory Disease occurs mainly due to STD (sexually transmitted disease), but can also occur after childbirth and pelvic surgeries, including abortions.  It can cause cause infertility and can seriously stress your other body systems. According to Wed MD, one million American women experience PID each year.

Other symptoms of PID could be abdominal pain, painful urination, pain after sex, yellow or green vaginal discharge, chills/fever and nausea/vomiting.  If you suspect a PID, see a doctor.  And always practice protected sex with an untested partner. (Source)

G.  Cervical Stenosis

I have never encountered this cause in my years or work, but it is a possible cause so I will share it. Cervical stenosis is a narrow or narrowing of the cervix, the lower portion of the uterus.  If this area is narrow and your menstrual blood is trying to pass, this can case increased pain.

H. Uterine Shape

Some women have an irregularly shaped uterus that can lead to increased menstrual pain.  These abnormalities are:   bicornuate uterus (two uteri that lead to one cervix), septate uterus (normal uterus with a fibrous band of tissue bisecting it), unicornuate uterus (a uterus that develops from only one mullerian duct), uterus didelphys (two uteri, two cervices, and a septum, or membrane, dividing the vaginal canal).  (Source)

These conditions can be diagnosed by medical imaging, and are sometimes diagnosed during a C section.

I hope this article helps you get out of some monthly distress!  

How to Reduce Inflammation: the Inflammation Repair Kit

Are you ready to get rid of inflammation? The Inflammation Repair Kit includes three products that work together to strongly reduce inflammation and get you on the road to better health.

• Omega Concentrate

• Pure PC

• Magnesium Bisglycinate Chelate

These are the most effective anti-inflammatory supplements I have ever found and I used them in my recovery from toxin mold. These are effective for headaches, menstrual cramps, joint or muscle pain, and more. This kit is also helpful for general detox support.

Have you discovered some tips that helps with mentrual cramps? Share them with is in the comments below!

Your Hormones And Your Immune System With Justin Marchegiani

Dr. Justin Marchegiani is a functional medicine practitioner with a private practice in Houston, Texas. He has extensive training in kinesiology, functional medicine, chiropractic medicine, nutrition, chronic infections and blood chemistry.

Today’s episode is about estrogen dominance and we will be talking about the immune system and hormones. We talk about how estrogen dominance can cause immune dysregulations, the branches of the immune system and how they work, what foods/nutrients support them and treating the immune system.

We also talk about:
- Why the immune system matters and the difference between women and men's systems. 
- Exposure to chemicals
- Causes of estrogen dominance
- Symptoms of estrogen dominance including PMS, cramping, breast tenderness, moodiness, back pain, excessive menstruation and migraines
- The reason why so many women have increased frequency of autoimmune conditions
- The working of TH1 & TH2
- How to boost/regulate the immune system and herbs to take to boost TH1 and TH2
- Inflammation and other hormones that affect the immune system

To learn more about hormone balance, visit Justin's website here. You can also follow him on Facebook and on his YouTube account.

Thanks for listening!
Bridgit Danner, Founder of Women’s Wellness Collaborative

To get a new interview delivered to your phone weekly, subscribe to our podcast atiTunes or through most podcast players.

If you have not yet joined our community, be sure to grab our hidden Hormone stressors quiz here, and come on board!

How to Curb Your Hormotions & Improve Your Mood By Krista Goncalves

First, it may be prudent to speak to a qualified and knowledgeable health practitioner who specializes in hormones and can do the proper testing for hormones & neurotransmitters. Often the testing available through your MD is not going to give you the full picture!

So how can your treatment truly be defined and customized for you?

Hormone & Neurotransmitter Testing

Once you’ve done proper testing, there are many natural options available to help re-balance hormones, including Bioidentical Hormone Replacement Therapy. Again, be sure to seek out a professional who is experienced in administering BHRT or other supplementation.

When these important bio-chemicals are in balance, it can set the stage for restoring your health back to an optimal, more youthful, less hormotional place! Your brain and nervous system will once again send strong signals to the rest of your body resulting in: 

1. Better appetite control

2. Increased sex drive

3. A more stable mood

4. Increased energy levels

Eat More Real Food, Eat More Real Fat

You don’t need a Nutritionist telling you that packaged, processed foods with little to no nutritional value harm us in more ways than just expanding our waistlines – that’s just common knowledge. But what may not be widely known is that they can seriously mess up our hormones and cause excessive irritability and crankiness!

Ditch the crap! Say no to junk! Banish the sugar and un-pronounceable ingredients!

Here are the best combinations of whole foods that help re-balance hormones, stabilize our mood, and keep those extra pounds from topping off the muffin.

Hormone Balancing Food Combos = Mood Food

Food Suggestions

These are energizing, hormone-balancing, inflammation-quenching super-food combos that can be included in your “good mood food” diet:

1) Kale/leafy greens + ghee
Why? Always pair your greens with a bit of “good fat” to help your body assimilate the nutrients. Kale, like broccoli, is a cruciferous veggie that contains indole-3-carbinol (I-3-C) and sulforaphane – two key phytonutrients noted for their detoxifying and “bad estrogen” flushing abilities.

Suggested serving: lightly "wilt” 3 cups of greens (2 big handfuls) by sauteing them in a pan with ghee, minced fresh garlic & a pinch of pink salt over medium heat. Be careful not to burn garlic. 

2) Cacao powder + coconut oil
Why? Raw, unprocessed cacao is full of magnesium and coconut oil is a medium chain fatty acid known to increase metabolism and basal body temperature, which is good for those with low thyroid (which we know can cause fatigue and depression).

Suggested serving: make your own chocolates! Raw Chocolate Macaroons

3) Salmon + hemp seeds
Why? You'll get plenty of Omega 3’s!
Suggested serving: baked salmon fillets with a hemp seed “crust” – recipe from Dr.Oz

4) Mushrooms (exposed to UV light) + olive oil + quinoa
Why? You'll get Vitamin D, essential fatty acids & manganese! 
Vitamin D is another key part of “mood maintenance” because it helps regulate the brain’s neurotransmitters (serotonin, melatonin and dopamine) which have a profound impact on mood.

Studies have found that the likelihood of having depression is significantly higher in people deficient in Vitamin D compared to those who have normal levels. It is hard to get enough D3 (the active form) through food sources, so supplementation may be necessary, especially in the darker winter months.

Suggested serving: Vitamin D is a fat soluble vitamin so it’s important to supplement it in liquid D3 form (that is suspended in a fat source) or lightly cook your mushrooms in a little good fat like extra virgin olive oil, on low heat, being careful not to burn. Serve on a bed of cooked quinoa (made in homemade bone broth would be a bonus). It is rich in protein, fiber and manganese, all important in energy production and hormone balance.

Read Top 10 Hormone Balancing Foods

Do you notice a commonality in each combo?

It’s HEALTHY FAT!

Why Fat is Necessary for Hormone Health

Dr. Christiane Northup, MD & Women’s Health Expert reported that her patients complained of sallow skin, brittle hair and nails, susceptibility to infection, inability to concentrate, irritability and weight gain despite their rigid diets. She concluded that none of these women were getting enough healthy fat.

Essential fatty acids (EFA’s), namely omega–3’s, are needed for the body to perform many important functions, including those of the brain and nervous system. Good sources of EFA’s include:

1. Free range eggs

2. Avocados

3. High-quality flax seeds (fresh ground)

4. Walnuts

5. Wild-caught cold water fish

Hormone Balancing & Mood Stabilizing Supplements

Targeted supplementation with key nutrients like B-vitamins, vitamin D, magnesium and fish oil may be necessary for hormonal balancing. Ensure you speak to a qualified health practitioner or holistic Pharmacist before beginning supplementation. Not all “natural” or herbal products are necessary and safe.

The best way to obtain any type of nutrient is from food. But if your diet isn’t up to par quite yet, or you have gut issues that may be affecting nutrient absorption, then high-quality supplements are widely available.

Other Ways to Lift Your Mood

Just a few other ways to squeeze some mood lifters into your day…

1. Exercise regularly, and break a sweat often! Bedroom gymnastics perhaps? Just a suggestion.

2. Mindfulness based practices = yoga &/or meditative practices &/or breathing exercises

3. Daily self-care rituals

4. Be positive and surround yourself with positive people. Negative people suck.

5. Connect with nature. Get off your i-device and go outside!

6. Play with your kids, dog, and spouse in the leaves, at the gym, or in the park.

7. Get more sleep. Nothing makes you crankier, hangrier, or more off your game than poor sleep.

8. Organize something…your hall closet, your kitchen cabinets, your fridge, your junk drawer or your home office.

9. Have an Epsom salt bath with your favorite essential oil(s), light some candles and play some quiet music. Breathe deeply and take in the experience. 

10. Speaking of music, listen to it. Something light and upbeat. Or dark & raunchy – whatever lifts you up!

So if you’ve noticed that you’re feeling especially “hormotional” these days, try the above suggestions and be sure to seek out a network of friends & family who can help you with the emotional support side of things.

There’s no need to surrender to thinking that your destiny is to become just another cranky old bat living out her life. I remember my Doctor saying to me, “what you’re feeling is just a normal part of aging”, and that I would need to just “learn how to live with it”, and then I was offered a prescription for an anti-depressant. That was NOT the type of support I needed!

This post is Part 2 of the guest post by Krista Goncalves on hormone and emotions management. You can read Part 1 here.

found this interesting?

A former marine biologist, Krista is now a Certified Holistic Nutritionist (CHN) and Registered Nutritional Counselor (RNC) – a qualified practitioner who provides guidance for building and maintaining nutritional well-being.

Krista likes to say that she's having a culinary love affair with food and is captivated by how it fuels, nourishes and energizes us. She believes your food should work for you, not against you. 

The mantra of “what you put in, is what you'll get out” supports her belief that real food, along with some high-quality supplements, can help heal us from many health conditions, or even prevent us from having certain ones in the first place - like type 2 diabetes and high blood pressure.

With over 20 years of diverse professional teaching experience and a deep passion for promoting balanced, healthy living, she feels her contribution to the rapidly expanding and ever-evolving field of "functional health" is not only important, but incredibly rewarding.

Krista is also a women's health writer and you'll find her blogging regularly on MakingLemonade.ca ~ Empow(her)ed Health & Nutrition!

CONNECT WITH KRISTA:

Facebook

Twitter

Instagram

Pinterest

Our first annual Super Sale is finally here!

It will ONLY be running from November 22-28, 2016 and you'll be getting good deals you’ll probably never see again! Take advantage of this opportunity to stock up on our great products and services. I would love for you to get the help you need so that you feel great about your body. Don't miss out! 

What's Causing Your Migranes? With Erin Knight

Erin Knight is a migraine & headache specialist. She helps people suffering from migraines determine what is holding them back and plan concrete steps to break through to feeling great.

From the time she was a little kid, Erin had a desire to help people. At one time during a family vacation is Spain, her mum was stuck in the hotel room for 3 days because of migraines and Erin felt frustrated because she couldn't do anything to help her. In high school she had migraines 4-5 times per week. She was inspired by her grandfather and was fascinated on how we could impact our bodies with chemistry. After high school she went into pharmaceutical engineering.

At 27 Erin’s body started to break down! Other than the migraines, she started having auto-immune issues, chronic fatigue, chronic pain and digestive issues. She didn't want to spend the rest of her life feeling like that! Soon she discovered functional medicine which aligned so well with her as an engineer because it addresses the root causes of body issues. She dived into it and soon her migraines went away, her energy was back, she was no-longer sensitive to things like bright lights, thunderstorms and just loved this new sense of freedom she felt.

Wanting to help others, Erin went ahead and put together a 4 step plan called “The Migraine Freedom Plan”.

“About 1 to 7 people globally suffer from migraines, and 3/4 of those are women.”

— Erin Knight

In this episode, we talk about:

1. What migraines are and what causes them

2. The different symptoms of migraines

3. The connection between stress, inflammation and migraines

4. Supplements and dosages to help with migraines including magnesium and B-vitamins

5. What to look for when getting supplements

6. Tips to manage migraines

7. The 4-step Migraine Freedom Plan

To learn more about Erin Knight, you can find her on her website here. You can also follow her on:

Facebook

Instagram

Also, if you would like to learn more about what could be going on in your body, Erin offers a free 5-min hormone balance quick-check to see if the migraines you’re experiencing could be related to a hormonal imbalance.

Thanks for listening.

Bridgit Danner, Founder of Women's Wellness Collaborative.

You can watch a video on Three Tips for Migraines with Erin Knight here:
 

Our first annual Super Sale is finally here!

It will ONLY be running from November 22-28, 2016 and you'll be getting good deals you’ll probably never see again! Take advantage of this opportunity to stock up on our great products and services. I would love for you to get the help you need so that you feel great about your body. Don't miss out! 

Take Advantage of Our First Annual Super Sale! (November 22 -28, 2016)

This sale starts today and ends Monday, 11/28. But you don't have to wait to the last minute to snap up some deals!

We have great offerings if you are a practitioner, if you are struggling to find the best routine to keep hormonal symptoms in check. I want YOU to head into the new year with the tools you need to succeed!

Here's what we've got for you:

1. Hormones: A Women's Wellness Summit $59 (normally $99)

If you missed our huge event last April, I interviewed 42 experts in women's health, on topics from Hashimoto's to Hormone Replacement. This is an excellent library of information, for practitioners or any woman. There are also hundreds of dollars of bonuses, including a hormone detox, 10 Tips to Bust Your Sugar Cravings and a ton more. Check it out here.

2. Perfect Periods Program $67 (normally $297)

If you are struggling with weird cycles and annoying monthly symptoms, this is the course for you. Your menstrual symptoms indicate deeper health issues affecting your hormones. You will be able to identify and address these root cause through this course. This self-study program also includes a private Facebook group and live Q and A with me. (The next Live Q and A is November 29.) If you feel you have a very complex case and have 'tried everything,' I would suggest the consult below. Register here.

3. Quick Consultation $50 (new service!)

We are currently developing a supplement line. It's not quite ready, but I'm so excited about it that I've set up these 30 minutes consultations to discuss your health concerns and your current supplements and habits. We'll then adjust/design the best supplement protocol for you. For U.S. customers, we can ship supplements to you. For international clients, I cannot ship to you, but I can advise you on what to look for in your home country. This is a one-to-one consultation via Skype. You are not obligated to buy supplements on this call.  It is 30 minutes of private time to discuss your case. Purchase here.

4. Business Consultation $50 (new service!)

I am an acupuncturist who moved my business online. Especially following my successful Hormones summit (30,000 people participated), I got a lot of questions from people seeking advice on online business. I'm excited to beta test this new service. This great price on a 50 minute consult won't last forever! Purchase here.

5. Kindle Fertility Books $2.99 each

If you are looking to improve your fertility, it's a great time to buy my books, Making Super Sperm and Amazing Eggs. Once you've read them and review them on Amazon, you can enter to win a private, in-depth case evaluation with me, valued at $395! Shop and learn more here. Raffle closes 11/30/16.

If you have ANY questions on these products or services, please email me at bridgit@bridgitdanner.com and I'll get right back to you.  

Also, feel free to stock up and buy more than one thing!  We won't host this sale again for a year!

Are You Hormotional? By Krista Goncalves

As I was pondering this topic and even thinking that I had made up a clever new term: HORMOTIONAL, it turns out it’s actually a thing! Ha!

From the Urban Dictionary:

Adjective – Feeling strong emotions brought on by the hormonal fluctuations caused by a woman’s menstrual cycle.

Noun – Hormotion: An emotion felt with particular intensity during the hormonal fluctuations caused by a woman’s menstrual cycle.

As in…”I’m sorry honey, I didn’t mean to bite your f@$king head off, I’m just feeling a little hormotional today.”

OR, “No wait, I did mean to tear you a new one, because I’m feeling a little hormotional today.”

Why Hormones Affect Our Mood

The feeling of overwhelm, underwhelm and anywhere in between where you simply don’t feel like – or act like yourself anymore. Any woman over the age of 35 is likely well-acquainted with not being able to get a handle on her “hormotions” because a few key hormones have started to play tricks with her body as well as her mind.

Women’s International writes: “Just mention those three little letters—PMS—and you’re bound to get a reaction. Women nod in sympathy; men cringe at the thought. Everyone seems to know someone whose moods go through a ‘Jekyll & Hyde’ type of transformation during that time of the month.

But the emphasis on PMS and its effects on a woman’s mood seems blown out of proportion, especially in light of the fact that a woman’s life is a continuum of hormonal upheavals that affect her moods. From puberty through post-menopause, women experience a continuous cycle of hormonal fluctuations that affect brain chemistry and therefore, their mood.”

This nifty little fact of life may partially explain why, women are 40 % more likely than men to develop mental health conditions like depression and anxiety disorders. And this is a world-wide cross-cultural phenomenon too ladies!!

In fact, this biochemical connection is so undeniable that we need to look beyond the tongue-in-cheek jokes about PMS and seek to gain a better understanding of how hormones affect a woman’s mental health and emotional well-being.

Does reading this article cause you to feel hormotional? Well, I don’t want to be responsible for that, so here’s the audio version!

Key Hormone Players Affecting Mood

Estrogen, Progesterone, Testosterone, Thyroid & Insulin.

Estrogen

Jayashri Kulkarni, Professor of Psychiatry at Monash University says, “Estrogen appears to be a “protective” agent in the brain. This may in part explain why some women feel worse in terms of their mental state in the low-estrogen phase of their monthly cycle. Some women even feel a crushing state of depression during this time known as PMDD (Pre-menstrual Dysphoric Disorder). 

Estrogen also appears to exert influence on dopamine and serotonin normally considered the “feel good” neurotransmitters, but are also the key brain chemicals associated with the development of depression and psychosis.”

A number of research studies have shown an association between decreased levels of estrogen and panic attacks. Many women may develop symptoms of depression, anxiety, and extreme mood swings as estrogen levels begin to fluctuate during peri-menopausal years and then further declining at menopause.

It’s frustrating when so many women that suffer from depression during peri-menopause have been put on anti-depressant medications instead of addressing their unique hormone levels through testing and then using more natural bio-identical hormones as needed.

Progesterone

Beyond preparation for pregnancy, progesterone has many notable influences throughout the body, many of which can be attributed to its ability to oppose the action of estrogen. Multiple physical and psychological problems during mid-life are often caused by an imbalance between progesterone and estrogen, referred to as Estrogen Dominance.

The brain is also highly responsive to progesterone. In fact, levels of progesterone in the brain have been shown to be 20 times higher than in the blood. Insomnia, anxiety, and migraines are just a few of the conditions linked to Estrogen Dominance. Just like elsewhere in the body, progesterone counterbalances the effects of estrogen in the brain. Estrogen has an excitatory effect on the brain, whereas progesterone’s effect is quite calming.

According to Dr. Phyllis Bronson, a clinician and biochemist, supplementing with natural (bio-identical) Progesterone has been shown to be an effective treatment for anxiety in peri-menopausal women. Most of the women treated reported significant improvements in emotional health.

Warning: Do not “experiment” with BHRT on your own! Work with a qualified health professional experienced in prescription of bio-identicals.

Testosterone

Most of us think of testosterone as simply a sex hormone that plays an important role in puberty, aka, hormonal-crazed teenagers! And in men, it pumps up their libido, produces Olympic swimming sperm, keeps their muscles rippling, and bodies strong & virile. But testosterone isn’t exclusively a male hormone!

Women produce small amounts of it and it’s just as important to our delicate hormonal symphony as well, keeping our muscles lean and tight, our bones strong and our body fat composition in check. Not to mention our libidos from becoming non-existent! Sigh.

It can influence our mood when levels dip too low, often referred to as ‘low T’. While this certainly affects women (I should know, I had virtually none at one point!), it is very prevalent in middle aged men – sometimes called andropause or ‘male menopause’.

“Cells in the brain have testosterone receptors that significantly affect mental health. Men with low testosterone can experience fatigue and commonly have mood swings. It’s also one of the major causes of depression.”

— Dr. Edward Levitan, MD

Thyroid

The thyroid is a butterfly-shaped gland at the front of your neck in either side of your Adam's Apple. It produces several different hormones that have a profound effect on the body and affect every cell in one way or another. And, the effects on mood are far-reaching.

The primary thyroid hormones are Thyroxine (T4) and Triiodothyronine (T3), which respond to pituitary Thyroid Stimulating Hormone (TSH) as part of the body’s complex feedback system. These thyroid hormones affect blood glucose levels and the release of stress hormones (like cortisol), which obviously affects mood as well.

In her best-selling book "The Hormone Cure", Dr. Sara Gottfried writes, “Sluggish thyroid and metabolism are a setup for poor mood – even perhaps, the slow downward spiral toward cognitive decline and Alzheimer’s disease.”

So you see, when the thyroid is not functioning optimally (i.e. levels are either too high or too low), it can really throw your body and mind out of whack!

A thyroid hormone deficiency inhibits brain neurotransmitters dopamine and serotonin, possibly leading to depression. Thyroid hormone levels may also be deficient during and after pregnancy. (I know about that firsthand!)

The Mayo Clinic states that:
If you have an overactive thyroid (hyperthyroidism), you may experience:

• Unusual nervousness

• Restlessness

• Anxiety

• Irritability

On the opposite end of the spectrum, if you have an under-active thyroid (hypothyroidism), you may experience:

• Mild to severe fatigue

• Depression

And these are only just the effects on your mental and emotional state. The other symptoms of thyroid dysfunction affecting all other body systems are plentiful and wide-ranging! Check out my personal health story of how I tackled my long-standing hypothyroidism.

Insulin & Blood Glucose (Sugar) Levels

I’m sure you’re familiar with the term “hangry”…hungry + angry. It’s even scientifically documented! 

Researchers have noticed a correlation between aggressive emotional outbursts during PMS and women’s blood sugar levels. When asked about the time of day or circumstances immediately preceding such outbursts, patients frequently reported that they occurred late morning after missing breakfast or while preparing for the evening meal, especially if that was occurring later than usual. Incidentally, many patients also reported confusion or forgetfulness during the time surrounding these outbursts.

Like I said, hangry is a real emotion!

This is why it’s so important to pay careful attention to not only what you eat, but also WHEN you eat it, as this is important to your emotional health. Be sure to keep your blood sugar nice and steady by eating a well-balanced meal or snack every 3-4 hours, which includes a serving of high-quality lean protein + good fats + low-glycemic fruits or fibrous veggies. And be mindful of the portions.

For more on the effects of insulin, read “Is Your Blood Sugar Taking Your Hormones for a Ride?”

Stages of Life Affect Mood

It's not just specific hormones that can cause erratic moods; it’s a combination of hormonal imbalances as you would see when you go into specific stages of life: puberty, pregnancy, post-pregnancy, peri-menopause, menopause, and post-menopause. And this means from the age of 12 to 60, spanning over half of a woman’s life!

I was especially caught off-guard with raging hormotions during my post-partum phase. And I’m not just talking about the “baby blues”. This was a “I don’t even recognize myself anymore because I grew horns” stage that I went through after both my kids were born. 

Post-partum depression and psychosis are thought to be caused by the sudden and dramatic drop in pregnancy hormones shortly after giving birth. I was hospitalized just 8 days after my first child was born. Doctors first thought I was having a stroke! After weeks of testing, I was given the diagnosis of post-partum depression & generalized anxiety.

It was a very frustrating time in my life – depressing, full of panic attacks, and downright scary at times for both me and my husband. Sweet man stuck it out though 🙂

Dr. Phyllis Bronson conducted studies on mood disorders in women at midlife and concurred that what most women fear most as they approach menopause is not hot flashes, night sweats, breast cancer or heart disease! They fear losing their mind!

Other Reasons Why Our Mood Sucks

Our mood or demeanor can be affected in non-hormonal ways:

• Genetics – does a parent or sibling suffer from anxiety or depression?

• Environment – what is our housing situation, relationship with partner/children, exposure to toxins?

• Stress levels – do we have poor health, a demanding job, a stressful home environment?

• Women’s self-esteem or self-worth: women tend to view themselves more negatively than men = vulnerability factor for many mental health problems

This post is Part 1 of the guest post by Krista Goncalves on hormone and emotions management. You can read Part 2 here.

FOUND THIS INTERESTING?

A former marine biologist, Krista is now a Certified Holistic Nutritionist (CHN) and Registered Nutritional Counselor (RNC) – a qualified practitioner who provides guidance for building and maintaining nutritional well-being.

Krista likes to say that she's having a culinary love affair with food and is captivated by how it fuels, nourishes and energizes us. She believes your food should work for you, not against you. 

The mantra of “what you put in, is what you'll get out” supports her belief that real food, along with some high-quality supplements, can help heal us from many health conditions, or even prevent us from having certain ones in the first place - like type 2 diabetes and high blood pressure.

With over 20 years of diverse professional teaching experience and a deep passion for promoting balanced, healthy living, she feels her contribution to the rapidly expanding and ever-evolving field of "functional health" is not only important, but incredibly rewarding.

Krista is also a women's health writer and you'll find her blogging regularly on MakingLemonade.ca ~ Empow(her)ed Health & Nutrition!

CONNECT WITH KRISTA:

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Pinterest

This article originally appeared on Krista Goncalves' blog.

Finding the Root Cause of Your Hormonal Complaints With Rich Jacobs

Today's guest Rich Jacobs is a great classic example of functional medicine in practice.

Rich Jacobs was a Strength and Conditioning Coach for 8 years. He studied physiology, anatomy and movement before getting into functional medicine. He got into functional medicine after he got really sick and found himself in a state of fatigue, allergy to most foods, bloating, insomnia, depression and low libido. His doctor said everything looked good despite not feeling well and was advised to try using Viagra while at 35 years old. 

Not satisfied, he went online and did research to help himself and got directed to functional medicine. He started with Functional Diagnostic Nutrition (FDN) and went through their educational program. He also had a mentor who used the program on him to help him get better. They found that he had stage 3 adrenal dysfunction and gut bacteria and other issues that were causing all the problems. They fixed them and Jacobs learnt how to help other people. That was four years ago. He's continued with his education through The Institute for Functional Medicine and The Kalish Institute Mentorship Program he's currently enrolled in now.

We talk about Rich Jacob's process on how he uncovers the root causes of hormonal imbalances and how they can be corrected. We also talk about:

• The big 5: weight gain, depression, fatigue/insomnia, gut issues and female hormone imbalances. 

• Interconnection between female hormone imbalances and other issues like PMS, skin issues, gut issues

• What’s normal about PMS and dealing vs eliminating PMS; some quick tips for PMS like making dietary changes, managing stress, getting adequate quality sleep and hydration and blood sugar control

• Menopause and balancing hormone stressors

• Some of the root causes of hormonal imbalances like emotional stress, dietary stress and internal inflammation

• Rich Jacobs' own experience in healing his gut and adrenal glands and the supplements he used and lifestyle changes he made

• Effects of sing too much antibiotics especially growing up

To learn more about Rich Jacobs, you can find him on his website here, where you can also sign up for his free eBook and get more tips on how to increase energy and reduce fatigue.

Follow Rich Jacobs on:

Facebook
Twitter
Youtube

Thanks for listening.

Bridgit Danner, Founder of Women's Wellness Collaborative.

To get a new interview delivered to your phone weekly, subscribe to our podcast atiTunes or through most podcast players.

If you have not yet joined our community, be sure to grab our hidden Hormone stressors quiz here, and come on board!

Learn Your Most Fertile Window With Justina Thompson

Welcome to Day 7 of Fertility Week!

Justina Thompson is a Fertility Awareness Method (FAM) coach and is our last guest for Fertility Week. She took a 2-year certification program with Sarah Naomi Bly and has successfully been using FAM to prevent pregnancy for 7 years. It is a natural birth control method free from side effects.

She learnt more about the importance of FAM for couples trying to get pregnantduring her 2 years training and while in internship.  A large portion of her training involved understanding how hormones work for the female body from the scientific level.  The focus for the program was to support hormonal health with lifestyle, nutrition and environmental factors.

Couples are often told by their doctors that unless they’ve been trying to conceive for more than 12 months, then they should keep trying which kind of leaves them in the dark. But with FAM and other types of charting like the BBT, which is very popular, the method targets the time when the woman is most fertile and more capable of conceiving.

In this episode, Justina talks about:

1. Fertility Awareness Method (FAM) and how it works

2. Signs of fertility in women - cervical fluid, BBT charting and cervical position

3. Factors that trigger early or late ovulation

4. Ovulation Predictor Kits (OPKs)

5. Common problems and frustrations in charting

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.

Today's Raffle

Today we are raffling another amazing Nutribullet blender, plus a care kit from Healthy Hoohoo.

Healthy HooHoo is a mild, PH- balanced, chemical free feminine wash.  Founder Stacy Lyon has generously donated 3 foaming wash cleansers (enough for one year) and 3 travel packs of wipes. Maintaining a normal vaginal PH is important for fertility, and keeping the endocrine-disrupting toxins found in most washes away from your body is important too!

About Justina

If you want to learn more about Justina Thompson, click here to visit her website.

You can also follow her on:

Facebook

Twitter

Instagram

PS: I'm going to do a webinar called "Perfect Periods for Fertility" this coming Wednesday Nov.16 at 4.00 PM Pacific Time. So be sure to mark it on your calendar and join me.

We put all of Justina's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

Click Here to Get the Guide

Managing Emotions During Fertility Challenges With Stephanie Risinger

Welcome to Day 6 of Fertility Week!

Our guest today is Stephanie Risinger, a Licensed Marriage and Family Therapist and host of the "Holistic Fertility & Wellness Podcast" . The podcast is geared around providing information to women about their holistic options for improving fertility as well as providing support for the emotional and relationship challenges that tend to come along when dealing with fertility challenges. The podcast came about as a result of Stephanie’s personal and professional experiences.

Today we're talking about managing some of the emotions associated with fertility. I was on Stephanie's podcast some time back and you can listen to it here.

In this episode, we’re discussing:

1. How our emotions are connected to one another

2. Our beliefs and emotions

3. Why it’s important to feel emotions

4. Healthy ways to experience emotions

5. Tips for recurring negative thoughts

6. Importance of self-care

When we compare we miss out on the little things we can be joyful of even when things are hard. You are perfect just as you are.

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.

Today's Raffle

Today we are raffling a Nutribullet blender to make yummy fertility smoothies, and yummy, all-natural skin care, free of toxins that mess up your hormones!

The Balance Travel Kit is courtesy of AnnMarie Gianni Skin Care, and it's made for normal skin types, with the highest quality ingredients.

AnnMarie is also offering a generous discount to EVERY woman reading this. Get a sample kit for your skin type for just $10, plus get a $10 coupon towards a future purchase, plus a Toxin Free Home Guide (very important for fertility) too.

About Stephanie

To learn more about Stephanie Risinger, click here to visit her website. You can also follow her on:

Facebook

Twitter

Instagram

ITunes

We put all of Stephanie's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

Click Here to Get the Guide

“We welcome your comments and questions below!”

Nutrition And More For A Healthy Cycle With Caroline Zwickson

Welcome to Day 5 of Fertility Week!

Caroline Zwickson is a fertility coach originally from Germany and has been living in the US for 16 years. She holds a Masters in Counselling Psychology and studied dreams, imaginations, and how to help people cultivate awareness for that and integrate it into their lives in order to create more wholeness. She did her Masters’ thesis on women and mind-body connection and looked into how women experience emotions like fear, joy and anger in their bodies, and how they can use the body to work with those emotions.

After graduating she slowly made her way into life coaching because she was passionate about helping people figure out not only why they're stuck but also what they can do about it, taking that future oriented outlook of life and really thinking about life in a positive way. Her focus in the coaching world is to help women create a fertile life; prepare them for a healthy pregnancy.

She had hormonal imbalances after coming out of the birth control pill and this experience made her dive deeply into women's hormones. She figured out a natural and holistic way to heal her hormone imbalances. The positive effects she experienced made her want to help other women. 

In this interview, we’re talking about:

1. Nutrition and balancing hormones

2. Our thoughts and their effects on our bodies

3. Movement and exercise

4. The luteal phase and blood sugar balance

5. Supplements

6. Diet and food sources

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio. Our podcast is available for subscription on iTunes and other podcast players as well.

About Caroline:

To learn more about Caroline Zwickson, click here to visit her website.

You can also follow her on:

Facebook

Twitter

Instagram

Today's Raffle:

For today’s raffle, Caroline Zwickson is giving away her fall-cleanse workbook, and our sponsor Nutribullet donated another awesome kitchen blender.

Caroline's beautiful, info-packed 62-page workbook that includes: 

• An introduction to fall cleansing with a special focus on your lungs and your colon. The goal is to eliminate congestion and optimize elimination.

• Small daily exercises & action steps to promote emotional well-being, strength, resilience, and feeling calm and beautiful!

• Tips for how to overcome cravings and constipation (without your morning coffee)

• A shopping list packed with delicious, fresh, and invigorating foods

• Menu ideas and suggestions for how to keep things easy, simple and delicious

• lots and lots of amazing recipes that brighten up your day and make you feel amazing from the inside out

We put all of Caroline's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

Click Here to Get the Guide

“We welcome your comments and questions below!”

Seven Keys to Fertility Into Your 40s With Dr. Anna Cabeca

Welcome to Day One of Fertility Week!

Our first speaker is Dr. Anna Cabeca, an OB/GYN from Georgia. She studied obstetrics and gynecology at an osteopathic medical school and took on holistic treatment approaches of empowering the body to heal itself. 

Dr. Cabeca was diagnosed with premature infertility, premature ovarian failure, early menopause and irreversible infertility. She was told by her doctors that the only way she'd have a child was a chance with egg donation.

"Post-traumatic stress, chronic stress, daily stress, environmental toxins, toxic relationships and physical disease can all impair our fertility."

She traveled the world and started using maca while in Peru and later created her product Mighty Maca. 

In this interview, we talk about:
-    The 7 keys to fertility
-    Detoxification
-    Managing through setbacks and losses
-    Diet to improve chances of getting pregnant
-    Women and hormones past the age of 35

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.

Resources

Dr. Anna’s Julva Cream

Trial pack of Julva

Mighty Maca

Trial pack of Mighty Maca

Please check out the video below, where I make a fertility smoothie with a Nutribullet blender and Dr. Cabeca's Mighty Maca powder.

 

Learn how to make a delicious and nutritious smoothie to benefit fertility!  In this video, we use a Nutribullet blender and Dr. Anna Cabeca's own Mighty Maca product.

We put all of Dr. Anna Cabeca's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

Click Here to Get the Guide

Thanks for listening!

Bridgit Danner, Founder of Women's Wellness Collaborative

Hormone Disrupting Chemicals With Sophia Gushee

Our guest this week is Sophia Gushee, a mother of three. She has collected several books to guide her in taking care of her babies. One day she read that there are some cancer causing and hormone disrupting chemicals in some baby bottle nipples. She researched further and found legitimate concerns but was disappointed when she couldn’t find any alternative options for the baby bottles.

She became really passionate about spreading awareness and informing others so that they can make healthier choices. She ended up organizing all her 8 years of research into the book A to Z of D-Toxing: The Ultimate Guide to Reducing Our Toxic Exposures.

“There is a lot I can do individually as a mother but there’s even more we can do collectively as a community.”

— Sophia Gushee

This is a great interview especially if you're trying to conceive or you have young children. We talk about:

1.       Chemical explosion. 84,000 chemicals have been introduced into American commerce and less than 1% have been tested for safety. By Oct. 2015, only 5 chemicals could be regulated by the EPA. These show up in our lives as really useful products like shower curtains, toys and so many things and they create value and benefit.

2.       Regulation of chemicals, the EPA, and the Toxic Substances Control Act, which went into effect in 1976. It was sufficiently protecting public health and was just updated a few months ago.

3.       Sources of chemicals in our daily lives

4.       Endocrine disrupting chemicals

5.       Effects of toxic exposure -  these may not be seen immediately

6.       Products to avoid due to toxicity and which ones to use

7.       Chemical filtration options

8.       Diet and organic food eating – the dirty dozen and the clean 15

Sophia recently started a podcast series where she shares her continued discoveries about how to live a practical non-toxic life.

To learn more about Sophia Gushee, you can find her on her website and on social media:

Facebook

Twitter

Instagram

YouTube channel

Thanks for listening.

Bridgit Danner, Founder of Women's Wellness Collaborative.

And here's the video where we talk about 3 chemicals that disrupt women's hormones.

Is Your Blood Sugar Taking Your Hormones for a Ride?

Come to me, my sweets!

If you're like me, you have a sweet tooth. And if not a sweet tooth, a love of starches, like pasta or chips. And even if you're trying really hard to avoid carbs, you might still be taking your blood sugar for a ride with stress, coffee or lack of sleep.

When I first started to learn about functional medicine, I didn't get how shifts in blood sugar levels were a stress on my hormones. Sure, I knew devouring a giant cookie wasn't a good choice, but I didn't get how it was a bad choice.

For me, knowing how and why are important. This knowledge helps me say no to giant cookies. And when I make healthy choices, my skin is clear and not greasy, my period is not painful, my mood is more even, and my weight is easy to manage.

I'm going to give you a quick summary of the blood sugar roller coaster, and then give you a helpful eBook so you can take action to manage your blood sugar, and tame your hormonal symptoms.

Your body likes a steady supply of glucose (sugar). It uses this glucose as energy for thinking, walking, breathing...pretty important stuff. If you don't have a steady supply of glucose, you can develop symptoms. Some of these can be immediate, like a headache or feeling irritable. Some of these are more long-term, like a lack of hormone production.

So why would you not have a steady supply of glucose? There are two main reasons: low blood sugar and high blood sugar. These two reasons may appear to be opposites, but they are more often connected.

When you raise your blood sugar by having alcohol, a cupcake, a nice chunk of bread, etc., you often take your blood sugar too high, and your cells block any more sugar from coming inside. That sugar that got shut out will usually be stored as fat, and extra fat makes excess estrogen. Meanwhile your cells, which have blocked sugar, won't have their fuel, and you'll feel fatigued, brain dead, etc.

So now you are gaining weight and dragging ass, and you just want a cookie to pick yourself up...but then the cycle starts all over. And your hormonal system, once again, is getting an unsteady fuel supply for its functioning.

Ok, but what if you have good eating habits? Well coffee and stress spike your blood sugar, and excess protein will turn to glucose too. Chronic stress can lead to a long-term state of low blood sugar, as the adrenal glands (your stress/energy glands) also regulate blood sugar and turned stored energy into real-time energy.

In summary, all this blood sugar wonkiness can prevent your body from making hormones, or can produce excess estrogen, leading to symptoms like heavy periods, acne, low sex drive or brain fog.

Does this issue affect you if you're menopausal? Yes! Steady blood sugar is especially important for you as you weather hormonal changes.

Here's that resource I mentioned, my How To Balance Your Blood Sugar eBook:

Click Here to get Blood Sugar eBook

“Have you noticed the connection between your blood sugar and your hormones? Feel free to share below!”

Bridgit Danner, LAc, FDNP

Treating Hormonal Symptoms With Chinese Medicine With Brodie Welch

Brodie Welch is a licensed acupuncturist and has been treating women with Chinese medicine for 13 years. She fell in love with Chinese medicine while in massage therapy school and took Shiatsu class.

In this episode we talk about:

1.       The challenges women face and how she helps them slow down and restore their yin
2.       The connection between the nervous system and breath
3.       Acupuncture herbs and the acupuncture needle and how the needles connect to the body's intelligence/electrical system causing a profound state of relaxation
4.       The connection between stress hormones and sex hormones
5.       The connection between the kidney and liver; the liver blood nourishing the kidney; congested liver and cleansing
6.       How acupuncture can help women with fertility, menopause, painful periods and irregular cycles
7.       Tongue diagnosis and how the same principles can be used with menstruation
8.       Abhyanga - a practice from Ayurveda that involves warm oil massage and although sounds super simple it can be for wonderful for hot flushes, night sweats, insomnia and settling the nervous system  
9.       How to find a qualified acupuncturist who is competent or specialized in women's health

Brodie’s Resources:

Basics of Chinese Medicine: Your Inner Ecosystem

Free 5-Minute Breathing Break

Brodie has her own podcast and has developed online programs based on Chinese medicine. You can find out more about her from her website and on social media:

Facebook
Twitter

Thanks for listening.

Bridgit Danner, Founder of Women's Wellness Collaborative.

PS: From Nov. 07- Nov. 13 2016, we will be having a special week on the podcast and our community called Fertility Week. This is a week on the specialty sub-topic of fertility. We will have an interview every day on the podcast by a fertility expert and we'll also have daily raffles. You can access it on the podcast but if you'd like to get a special download every day and be added to the raffles, we would love for you to sign up here.

Once you register you'll get a welcome email and as the Fertility week starts you'll get an email everyday talking about the day's events and raffles. It's going to be a lot of fun so make sure to sign up and invite anyone who you think could benefit from the talks. I will also be selling my two fertility kindle books during the Fertility Week for $0.99

To get a new interview delivered to your phone weekly, subscribe to our podcast atiTunes or through most podcast players.

If you have not yet joined our community, be sure to grab our hidden Hormone stressors quiz here, and come on board!

Ten Tips for PMS

As I prepared for this article, I googled “tips for PMS.”  Some suggestions were basic but good, such as stopping smoking.  Others were very disappointing, like use ibuprofen for cramps or take antidepressants for severe symptoms.  Yes those are solutions, but only temporary ones.  They don’t get to the root of your PMS problem.  And for actual prevention, that’s what you need.

PMS, or premenstrual syndrome, was first defined as a group of symptoms with no known cause that arises before or during your menstrual cycle.  In our modern culture, it’s become a common term and an expected part of having a period.

PMS is actually not a required part of your life, and it does have a cause: low progesterone / estrogen dominance.  Why you get into this pattern will vary with each woman, but there are a few main culprits.  

For today I’m going to give some of my best tips for PMS I’ve learned over my 12 years working with women.

1. Drink Water

Ok, this one may seem too easy.  You drink it everyday.  But if you aren’t getting enough water for your cells to function properly or for your body to detoxify, you can have symptoms of PMS.  

Some of my clients have relieved their symptoms just by making sure to drink eight 8 oz. glasses of water per day in the week before their period.  

Ideally we should all drink that much pure water everyday.  Tip:  start right away with a glass in the morning, and keep water near you to sip between meals all day.

2.  Get More Magnesium

Magnesium is a mineral that we need to make progesterone in the second half of our cycle, and the we need to prevent menstrual cramps.  

Food sources of magnesium include sunflower seeds, beans, nuts, dark leafy greens, avocado and dark chocolate!  That’s often why you crave it around your period!

If you are thinking, “well I take a multivitamin,” check the amount you’re getting on your bottle. Magnesium is very bulky and the RDA (recommended daily allowance) of 400 mg of magnesium can’t fit in a one-a-day pill.  

Magnesium bisglycinate chelate is one of the best absorbed forms of magnesium, and this is the one that I have chosen to use personally. Click here to learn how to tell if you have a magnesium deficiency, or check out my favorite brand here.

3. Take Fish Oil

Fish oil is anti-inflammatory, and quelling inflammation allows your cells to receive hormonal signals. Translation: your hormones won’t be going wack-a-doodle.  Fish oil also prevents inflammation that can cause cramps.  And it helps regulate the immune system in cases of autoimmunity that can be involved in female disorders such as endometriosis.

However, finding a high-quality fish oil is essential, and it’s not always easy. Read my article on healthy fats (including fish oil) here, and check out my favorite brand here.  

NOTE: My ‘big three’ cures for menstrual cramps are water, magnesium and omega fatty acids.  Take caution not to overdose on sugars (see tip #8) when you add in these three beneficial substances.

4. Eat Fiber

Fiber is an unsung hero for hormones.  To have balanced hormones, you need to clear out old hormones.  How do you do that?  You need to support your liver and digestive tract.  

Fiber helps you move your bowels so toxins aren’t reabsorbed.  It also supports a healthy gut microbiome (the community of organisms in your digestive tract) so that you make vitamins and brain chemicals, which further keeps you balanced. You also get all the good stuff out of food through a healthy gut.  If I haven’t totally convinced you yet, fiber keeps your gut healthy.  An unhealthy gut is a major source of inflammation, which as you learned is no bueno for your hormonal health.

I’m not talking about that weird fiber you buy from the drugstore and mix into water.  Aim for eight different sources of fiber a day from a variety of leafy veggies, root vegetables, fruits and gluten-free whole grains and seeds.  In a week, aim for twenty different sources.  The more variety is the better, so try new foods from the produce section and from your farmers’ market.

You want to get 30 gm of fiber a day, which is kind of a lot.  I get extra by adding hemp seed and chia seed to my smoothies.

5.  Dose Up on Vitamin B6

Vitamin B6 is a power compound for women’s health. B6 is needed to make progesterone in the second phase of your menstrual cycle. If you are deficient, you could end up with PMS, a short cycle or spotting. This factors into fertility issues as well.

If you take a good-quality multivitamin, you are getting a dose of B6. But if you have severe PMS, you may want to try a high dose for a few months, along with some of the other tips in this article.

Some food sources of B6 are brown rice, liver, beef, lentils, tuna, banana, cashews, cabbage and turkey.

The RDA for B6 for women in their childbearing years is 1.3 mg.  I would try taking 100 mg a day for 3 months.  You can use the same dose (divided into 25 mg doses) for morning sickness.

6.  Try Borage Oil

Borage oil is derived from cold-pressing the seeds of the borage, or starflower, plant.  This oil is anti-inflammatory, anti-oxidant and is high in GLA (gamma-linoleic) fatty acids.  You may have heard of using evening primrose oil for PMS, and that is good too, but borage oil is higher in GLA; it’s the highest of any seed oil.

It may be that, like black cohosh, it’s the potent anti-inflammatory and antioxidant properties of borage oil that enable your glands and organs to function correctly, thus alleviating PMS.

I recommend 1 capsule a day in the two weeks before your period.

7.  Get Sleep

When you sleep, you heal.  You make growth hormone and repair tissues. When you don’t sleep, you get cranky and have food cravings.  Then you eat a doughnut, feel guilty and feel sick.  

When you are trying to fix PMS, you want to create as much stability as possible in your body. This makes the changes that come with a menstrual cycle much easier to endure.  

So please get about eight hours of sleep each night.  Some of us need a bit more, and some a bit less.  Your sleep timing is also important.  At 10 PM your adrenal glands start to repair, so you want to be sleeping like a beauty by then.

8.  Avoid the Sweet Stuff

What do processed sweets and starches, pumpkin lattes and wine have in common?  They all disrupt your blood sugar and contribute to PMS.  I know it’s not what you want to hear, but it’s so, sister.

When your blood is often high is sugars, your cells block more sugars from coming inside.  This is called insulin resistance.  (Insulin is the hormone that helps delivers the sugars.)  This insulin lingering in your blood can cause increased production of testosterone, which converts to estrogen, and now you have that estrogen dominance / low progesterone state of PMS.

I invite you to spend a full menstrual cycle avoiding the sweet stuff and trying these other tips and see what happens in your cycle.  If you think about giving up lattes forever, it’s too much.  But you can commit to a month, and once you fall off the wagon and symptoms resurface, it’s much easier to choose to avoid the sweet stuff.  

If you are going to eat a processed carbohydrate or sweet, pair with protein, fat and fiber so it won’t spike your blood sugar as much.

Tips 9 & 10: Acupressure and Essential Oils

These times are brought to you, in video form, by my friend and colleague, Brodie Welch, LAc.  Enjoy!

What are YOUR best tips for PMS? We'd love to read them in the comments below!

Have a friend who is struggling with PMS? Please post this article on social media and tag her.

More Help for Your Hormones

Do you wake up groggy and tired, turning to coffee or pastries to get you going?     

Add in a simple 5 minute routine to have more energy for the day!    

Grab our Five-Day DIY Detox Guide and get some spring back in your step, naturally.  

Have a complex case? Learn about our testing protocols for handling tough cases, or check out our coaching options to see if this is a fit for you.

A Holistic Approach To Adrenal Healing With Kelly Graham

Our topic this week on the Women's Wellness Radio is adrenal health. Our guest is Kelly Graham, a nutritional therapy practitioner (NTP) who works with patients to bring them back to the basics, that is guiding them on nutrient dense foods and providing good recommendations on supplementation.

Growing up, Kelly's gut health started going down in her late teenage years. She also had amalgam/mercury filings which negatively affected her health. She worked as a chef and on many occasions worked till late which was chaotic to her body! She had excess weight, her lymph glands were frequently swelling, and was constantly feeling tired even after sleeping for almost 12 hours! She was misdiagnosed and told that she had hypothyroidism and possibly Hashimotos while in fact she had adrenal fatigue.

In this episode we talk about:

1. How one's eating environment when growing up can affect gut health

2. Adrenal glands - what they are,what they do, how to find them (where they are located)

3. Adrenal hormones and their functions including cortisol,sex hormones like DHEA, pregnenolone,progesterone, and testosterone

4. Taking hormones - when there are low levels in the body

Kelly also talks about symptoms to look out for like:

1. Feeling overwhelmed - having a hard time making decisions, constipation, diarrhea, low sex drive, low blood sugar, mental fog
2. Increased cravings for some foods e.g sugary and salty foods
3. Difficulty getting started in the morning
4. Sleeping for many hours but still feel exhausted

Listen to this podcast to get some tips on recovering from adrenal deficiency like the importance of quality sleep, good dieting, body shaming and so much more.

For more resources on adrenal health and adrenal fatigue from Kelly Graham, you can find her on:

Twitter
Facebook Page
Facebook Group
Website

Thanks for listening.

Bridgit Danner, Founder of Women's Wellness Collaborative.

To get a new interview delivered to your phone weekly, subscribe to our podcast atiTunes or through most podcast players.

If you have not yet joined our community, be sure to grab our hidden Hormone stressors quiz here, and come on board!

Is Low Progesterone Behind Every Hormone Problem?

This article is suitable for:  Perfect Periods, Fertility, Post-Partum and Perimenopause

Wondering what the heck is happening with your hormones?!?

I am creating a new online quiz, and as I compiled the reasons behind various conditions- PMS, infertility, postpartum depression, disruptive menopause- one reason was dominating the answer field: low progesterone.

I don’t know why the sheer dominance of the pattern just hit me now after years of research!  Hopefully I can save YOU a few more years of hormonal confusion with this article.  This article is suitable for women in any stage of life!

What is Progesterone? 

Progesterone is a hormone made primarily in the ovaries by the corpus luteum (the tissue left behind after you release an egg at ovulation). It is also made by the adrenal glands, and if you are peri-menopausal or menopausal with infrequent or no ovulation, then you really rely on the adrenals as a source of progesterone.

Progesterone has various functions in the body:

• After your ovulate, it helps ‘ripen’ your uterine lining, preparing for a possible pregnancy

• Raises your basal body temperature in the second half of the cycle

• Serves a precursor hormone to cortisol, your energy/stress hormone made by the adrenal glands

• Lifts you mood and calms your body

• Benefits sleep

• Prevents water retention

• Helps the cells utilize fats

• Helps maintain blood sugar levels

You can surmise by the list above that if you are low in progesterone, you may have some of the opposite effects- bloated, moody, can’t sleep, craving sugar, gaining weight, and periods are irregular or heavy.

How Does Low Progesterone Happen?

Low progesterone can occur for many reasons that are very common in modern life, which is likely why I am seeing this pattern so frequently with my clients.

1. Estrogen Dominance

Estrogen dominance is both a cause and a result of low progesterone.

It’s a cause because you can get too high in estrogen due to carrying excess body weight, and your fat tissue produces estrogen.  Even if you are thin, you can put yourself into excess estrogen if you have high blood sugar and  insulin resistance.  Insulin resistance is a state in which your cells block insulin from getting inside because your blood sugar is too frequently too high.

Symptoms of blood sugar dys-regulation include:  feeling hungry all the time, getting very irritable if you miss a meal (or a snack), fatigue, weight gain around the middle, acne.

The most common hormonal disorder amongst women of reproductive age is PCOS, or polycystic ovarian syndrome.  In this condition, there is insulin resistance, high androgen production, and disordered function of the ovaries.  This often leads to missing or infrequent ovulation.  As you learned already, most of our progesterone is made after you ovulate, so you don't ovulate, then you won't make much progesterone, and you'll be in estrogen dominance.

Another major disruptor are xenoestrogens, which are synthetic compounds that activate estrogen receptors in the body. 

Some key sources of xenoestrogens are: 

• Commercially-raised meat and dairy products

• Medications, including birth control pills

• Non-organic foods (with traces of pesticide)

• Soft plastics

• Shampoos, body lotions and perfumes (contain xenoestogenic compounds unless all natural)

• Tap water

• Food additives

• Bleached tampons and sanitary pads

You can see that it’s easy to get exposed to a lot of xenoestrogens in day!  The xenoestrogens in your body confuse the feedback loop between your brain and your ovaries.  If your liver is overloaded, you won’t break down these xenoestrogens well, and they can get stored up in fat tissue (hello, belly fat) for you body to handle later.

Here’s an article by the Environmental Working Group if you’d like to deepen your research on this topic.

Even if you don't have excess estrogen, if progesterone is low, you can still end up in estrogen dominance. 

Estrogen and progesterone play a seesaw game over the course of a month, and over the course of your life as a woman.  Estrogen is needed to stimulate your ovaries and grow your uterine lining in the first part of your cycle.  This strong first half leads to strong progesterone in the second half, unless something goes wrong. The following points can all be causes of low progesterone.

2. Poor Nutrition

With the busyness of modern life, it’s easy to choose processed foods, caffeinated drinks and sugary pick-me-ups.  Living in a grind, without time to reflect and connect, can also draw us towards ‘comfort food,’ or that after-work glass of wine.

Besides these easy-to-make poor choices of modern life, even organic food is not as nutritious as it used to be, due to decreased soil quality.  And let’s face it, we don’t alway eat organic, whether it’s because we don't have access, we can’t afford it or we’re eating out.

The last point I’ll mention here is weak digestion.  When we’re stressed, have taken antibiotics, don’t chew our food, etc., we aren’t getting the most out of the food we eat.

How does this contribute to low progesterone?  We need certain ingredients to make and utilize hormones.  You need enough B6 and cholesterol for progesterone production, but there is more to it than that.  All our micronutrients (vitamins and minerals) and macronutrients (protein, fat and carbohydrates) are needed for the proper functioning of our coordinated hormonal system.

3.  Stress 

You are a highly productive woman, but you are likely under chronic stress. (If not, congratulations!) Stress can come from so many places: your commute, the chemicals in your environment, a tense relationship, an undiagnosed dental infection, etc. Chronic stress makes your adrenal glands react with a high level of cortisol…at least at first.  In this stage you may feel wired, not be able to sleep, not be able to focus on sex, feel anxious, etc.

As you learned earlier, progesterone is a precursor to cortisol. So if you are making lots of cortisol, is it fair to assume that your progesterone level is being affected? Yup.  

Image courtsey of Functional Diagnostic Nutrition (TM)

Have a look at the chart to the right. Not only will you burn through progesterone to make cortisol, your body will start to favor that pathway at the expense of your other sex hormones: testosterone and estrogen (pictured at lower right).  

Remember how you learned earlier that progesterone is made mainly by the corpus luteum?  There is another hormone that is needed to get you to a nice, strong ovulation: estrogen.  Estrogen is made by the ovaries, upon signaling by your brain, to stimulate your ovarian follicles and mature a healthy egg in the first half of your menstrual cycle.

This is why we can’t overly focus on the low progesterone aspect.  We have to look ‘upstream’ at what other hormones are being affected and what’s really behind our imbalances.  

Low cortisol can be related to some other symptoms like catching colds and flus frequently, getting dizzy easily, or feeling overwhelmed easily.  

4. Perimenopause

Perimenopause is the ten year period before menopause during which your ovarian function is declining.  For some women, they are still getting a period pretty regularly and feeling pretty good.  For others, this ten year period can be tumultuous.  After learning about stress and nutrition above, I’m sure you could guess these things could play in to a rockier perimenopause.

But this declining ovarian function is natural.  As your egg quality declines with age (even if you’re enjoying low stress and good nutrition) you could still fail to ovulate, or ovulate a ‘weak’ egg, and its corpus luteum may not produce as much progesterone.

As you learned earlier, the adrenals can pick up some slack…as long as they aren’t depleted from years of stress and malnutrition!  

There is another change that is occurring too, especially as you get close to menopause: the main type of estrogen you use is changing form estradiol to estrone, and this a big switch for your body.  You have different receptors for estradiol versus for estrone, so there can be some ‘wobbles,’ such as memory lapses or hot flashes as you go through this process.  You can also have what feels like constant PMS, and that’s no good! Be sure to read our ‘what to do to support progesterone’ section at the end of this article.

5. Postpartum

Source: Colorado State University (click image for full article)

What’s another time that you are not ovulating for natural reasons?  Pregnancy and postpartum!  While you are pregnant you are on a hormonal high, with corpus luteum and then the placenta producing producing very high amounts of estrogen and progesterone, up to 30-50 times higher than your non-pregnant level!  

But after childbirth, your hormones levels drop like a bad habit.  This can produce some of the same reactions as in perimenopause, like night sweats and depression.

As you breastfeed, you are high in the hormone prolactin, and that inhibits ovulation. As you are learning no ovulation leads to low progesterone.  Again, your adrenal glands can pick up the slack, but if you came into pregnancy with moodiness and poor stress-handling, you likely will end up there again after childbirth.  Be sure to read through for our 'fixes' at the end!

6. Low Thyroid Function

Lastly, let’s learn about low thyroid function. If you have an under-functioning thyroid, whether due to Hashimoto’s thyroiditis or another reason, it can affect your progesterone.  This happens in two ways:

1. When you have low thyroid function, you have decreased sex-hormone binding globulin (that’s a mouthful) which binds up sex hormones like estrogen, possibly letting estrogen levels get too high compared to progesterone.

2. Because thyroid hormone stimulates activity in every area of the body, when thyroid hormone is low, your production of sex hormones will be low.

It’s estimated that up to 15% of Americans have thyroid disease, if you include subclinical hyptothyroidism.  Up to 10% of women will experience post-partum thyroiditis.  Women are 5-10% more likely to have thyroid disease than men, and the age group over 50 is most at risk. (Source:  Your Healthy Pregnancy with Thyroid Disease by Dana Trentini and Mary Shomon,.

How are we getting to this heightened incidence of hypothyroidism?  Again, the factors of modern life are the perfect storm for it:  high stress, toxins everywhere, an ‘altered’ food supply.

Autoimmune Hashimoto’s Thyroiditis is the leading cause of hypothyroidism. The gut, as we discussed in the Poor Nutrition section and will discuss again in the closing section, is a key area of focus in healing Hashimoto’s.  When peptides (parts of the protein in foods) cross the gut barrier into the blood stream it stresses the system and the immune system responds by going after those peptides that shouldn’t be there.  But the trouble is that this dysregulated immune system will also attack the body’s own tissue, in this case the thyroid gland.

The most touted symptoms of low thyroid are foggy thinking, cold limbs, fatigue, hair loss, constipation and weight gain.  But I fight with hypothyroidism and I am skinny and tend more towards loose stool, and luckily still have all my hair! There are many manifestations of hypothyroidism, so it’s worth taking a deeper look if you suspect you may have hypothyroidism.  A great place to start looking is the website of Dr. Izabella Wentz, aka the Thyroid Pharmacist.

What to Do to Support Progesterone Production:

Herbs and Supplements:

Maca- Maca is an adaptogenic herb, meaning it can adapt to find and serve the needs of your body.  It can increase your energy by supporting your adrenal glands. My friend Dr. Anna Cabeca, who developed a green drink mix called Mighty Maca, says that in a before and after lab test, her client’s DHEA doubled using Might Maca.  DHEA is a precursor to our sex hormones estrogen and testosterone, so that’s great news!  Testosterone, by the way, is the dominant sex hormone in men, but women do need and want it for sex drive, muscle tone and confidence, among other things.

Vitamin C- The ‘simple’ vitamin C is greatly needed by your adrenal glands.  So boosting your supply of this vitamin helps your adrenal glands make more hormones.  Food sources include fresh broccoli (not so much week old broccoli), peppers and lemons.  As a supplement, look for alma powder or a vitamin C with bioflavonoids.  It’s also in the Might Maca powder mentioned above.  You can take quite a bit; I’d suggest 1,000 - 3,000 mg/day.  Check with your doctor if you have any special medical conditions.

Vitex- Vitex, or Chaste Tree Berry, has a special ability to support your brain’s communication with your ovaries.  This can really support a strong ovulation and a resulting high progesterone level in the second part of your cycle.

Foods:

Avoid processed foods, gluten, dairy, sugar, caffeine and alcohol.  According to Dr. Tom O’Bryan, author of the Autoimmune Fix, gluten, sugar and dairy are the three biggest triggers of autoimmunity and inflammation.  Learn more in my podcast interview of Dr. Tom.

Fill your day with thing like hot lemon water and smoothies in the morning (I like to pair my smoothie with bacon or sausage), generous salad with nuts and beans at lunch, and fish or meat and veggies in a fat-rich sauce at dinner. 

If you have low cortisol, you probably also have low blood sugar and will need a couple healthy snacks between meals.  Avoid ‘grazing,’ and don’t snack if you don’t need to, but if you tend to crash dramatically without food, then eat more often.

Remember that you don’t have to avoid natural fats to be skinny, you just have to avoid processed carbs!

Healing:

As we learned earlier a leaky gut (increased intestinal permeability), can increase your odds of autoimmune diseases.  It can also decrease your odds of get nutrition out of your foods.  So your digestive system is important to heal and maintain.  Do this by eating a wide variety of plant fibers- aim for twenty different types a week- to feed your friendly gut flora. 

If your digestion is weak, cooked food with just a side of raw salad is best for you.  Eat in a calm environment and chew your food well.  I recommend a high-quality probiotic, and it may require a higher dose while you heal.  You can check out the probiotic we love, MegaSpore Biotic, at our Programs and Products page.

You’ll also need to rest (you read that right).  Remember earlier how we said that running around without time to rest and reflect can lead to poor food choices?  Beyond poor food choices, it can lead to poor life choices!  So take some time each day to let your mind unwind.  You can read a book, journal, meditate, nap…whatever you like.  It’s great to occasionally take a retreat in a natural setting too. Make sure to get a good night’s sleep each night, as critical healing and rebuilding happens nightly.

For cycling women, we offer a Perfect Periods self-study course to help you identify and treat your root causes of low progesterone! Check it out here.

If you’re not yet subscribed to our newsletter, we’d love to have you!  You can do so here, and you’ll receive our Hidden Hormone Stressors Quiz, our video “Is My Cycle Normal?’ and our Ten Ways to Destress ebook. 

Lastly, feel free to share this article or leave a comment below. Thanks!

Bridgit Danner, LAc, FDNP

Candida-Yeast Overgrowth Underdiagnosed By Krista Goncalves

Candida. Candidiasis. Yeast overgrowth. Fungal infection.

Whatever you want to call it, it's NO FUN when you've got it!

It's Summer...hot, sticky weather conditions and our bodies are such perfectly moist breeding grounds for all kinds of "critters". I've had a number of friends complaining of this particular condition lately, or at least trying to figure out if they've got it!

So what does a vacationing Nutritionist do when she's drunk a number of frosty beers (aka, yeasty, gluten-bombs), and eaten buckets of tortilla chips (grains!) while sitting around in a wet bathing suit down by the lake for several weeks?

Ok, that's my way of saying, minus the nose-crinkling details, that I've had a problem with yeast overgrowth, multiple times in the past 25 years. 

In fact, we've all likely had it in some form or another, and some of us may not have even realized we had it! 

Of course you're probably already thinking of that thick, white discharge, reminiscent of cottage cheese, that makes your va-jay-jay itchy & cranky. But that's not necessarily always one of the symptoms when this critter is in a state of overgrowth - and it's not just exclusive to women's southern parts either!

It's much more tricky & complex than that, so let me do my best to scratch out all of the details for you. 

What is Candida-Yeast Overgrowth? (Candidiasis)

First off, a small amount of Candida yeast in the mouth, digestive tract and vagina is normal. It’s just part of our body's natural flora. However, when this organism decides that it’s party time, and blooms out of control - it can wreak havoc on your whole system!

“Candidiasis is a fungal infection caused by yeasts that belong to the genus Candida. There are over 20 species of Candida yeasts that can cause infection in humans, the most common of which is Candida albicans. ”

— Center for Disease Control (CDC)

Candida yeasts normally live on the skin and mucous membranes without causing infection; however, overgrowth of these organisms can cause symptoms to develop. Symptoms of candidiasis vary depending on the area of the body that is infected."

Thrush

Candidiasis that develops in the mouth or throat is called thrush or oropharyngeal candidiasis. It can also travel down the esophagus. Breastfeeding babies are prone to thrush as are mother's nipples. Ouchy!

Babies are also prone to yeast in the diaper area, but it's not the same as the typical diaper rash on their bums. 

Diaper rash caused by yeast is differentiated as one that appears red, raised, and patchy with sharp borders, mostly over the genitalia but with satellite spots sprinkled around the diaper area. 

I remember with both of my kids, it was an especially red nasty rash that wouldn't go away with regular diaper cream but cleared up wonderfully with good 'ol vag cream - Canestan, Monistat or generic brands. Now I just always keep a tube of it on hand :-)

Yeast Infections

Speaking of... Candidiasis in and around the lady bits is commonly referred to as a yeast infection. 

Gals, this is the one that you're most familiar with due to the intense itching, redness and sometimes a lovely aromatic discharge emanating from your hoo-ha like your own personal brewery. These are the hallmarks of this type of fungal infection. If you've never experienced one, I hope you never have to!

Systemic Candida

Invasive or systemic candidiasis occurs when a Candida species enters the bloodstream and spreads throughout the body. 

“Candida overgrowth can show up in just about every tissue in the human body.”

— BodyEcology.com:

Systemic candida is often the most serious type as it is difficult to get a handle on and has many possible symptoms, including:

-    inability to lose weight
-    alcohol intolerance (you get buzzed very easily)
-    toenail fungal infections
-    athlete's foot, jock itch
-    severe abdominal bloating (looking pregnant by end of day)
-    painful/itchy/red skin rashes (especially in body folds like boob-flaps & armpits)
-    a feeling of brain fog or lack of mental clarity (even forgetting your usual routine)

This is the type of Candida overgrowth that we'll be mainly focusing on in this post. Take a look at the lengthy list of symptoms – and this is not even a comprehensive list of possible symptoms, just the more common ones.

For an interesting discussion on commonly overlooked symptoms of various gut bugs including Candida – listen to the Women’s Wellness Radio podcast with Dr. Andrea Maxim.

What Causes An Overgrowth of Candida albicans?

It’s normal for a certain amount of Candida to be in your body at any one time, but there are a number of predisposing factors that can cause it to grow out of control, as adapted from Whole Approach:

Predisposing Factors

1) Destruction of the C. albicans' natural control mechanism: Broad-spectrum antibiotics (e.g. tetracycline) destroy the healthful bacteria, which control the Candida population. For example, Lactobacillus acidophilus competes with C. albicans for space and nutrients in the intestinal tract. It also releases acid, which makes the environment less favorable for Candida growth, and even feeds off of the Candida directly. When Lactobacillus acidophilus is attacked by antibiotics, Candida proliferates and can change to its pathogenic mycelial form. 

After prolonged or frequent (more than 3 times in a year) broad-spectrum antibiotic use, Candidiasis symptoms may start to appear in a matter of months or even days and often linger for life if untreated, especially if one regularly consumes poultry, eggs, meats and/or milk since these usually contain antibiotics (and steroids, see #2 below). 

Chemical preservatives in food also support Candida overgrowth, which includes most processed/ packaged foods.

2) Weakening of host defense mechanisms: A number of factors can compromise the effectiveness of the immune system that is responsible for eradicating invaders such as Candida. Lowered immunity may result from steroid drugs and cancer chemotherapeutic agents, both of which are immuno-suppressants. Prolonged illness, stress (all forms), alcohol abuse, smoking, lack of exercise, lack of rest and poor nutrition (see #4 below) are also key factors which tend to weaken the immune system.

3) Female anatomy: Women are generally more susceptible to Candidiasis than men for several reasons:

 - Female hormonal levels are constantly fluctuating and sustained high levels of estrogen can occur. This condition tends to impair immune system function.

 - C. albicans growth is stimulated by the female hormone progesterone. Its levels are elevated during pregnancy and in the second half of each menstrual cycle. Synthetic progestins are found in oral contraceptives and also contribute to candida overgrowth.

 - The female anatomy lends itself to the ready migration of C. albicans from the rectum to the genito-urinary system. Vaginal yeast infections are a common result.

4) Poor diet establishes a breeding ground for Candida: The nutrient-poor, low-bulk, highly-refined carbohydrate diets of most North Americans will, over a period of years, transform a healthy large intestine into a lifeless pipe caked with layers of encrusted fecal matter. Which, in turn becomes the site of constant putrefaction, fermentation, rancidification, and is a home for toxin-inducing pathogenic bacteria, and an excellent environment for the proliferation of the mycelial tentacles of Candida.

A highly-refined carbohydrate diet serves as a very desirable food source for C. albicans which further entrenches it within the microscopic crevices of encrusted fecal matter. The small intestine, housing a more fluid chyme, does not become so caked with old fecal matter as it does with mucus. This also encourages Candida proliferation.

It has also been suggested that if you have been diagnosed with Chronic Fatigue (CFS), Fibromyalgia (FMS), irritable bowel syndrome (IBS), chronic sinusitis, and/or you have recently taken antibiotics - especially lengthy or multiple courses, then you can suspect a concurrent Candida infection and should seek treatment. Of which, you can expect a 3-6 month treatment process for systemic infections.

How Do You Test For Candidiasis And Get A Diagnosis?

Here's the tricky part... diagnosis for oral thrush and vaginal yeast infections are generally easy because the symptoms are so distinct, but for a systemic infection it can be quite difficult as the symptoms are often plentiful, seemingly unrelated and can mimic so many other conditions!

If you're experiencing 3 or more of the above-mentioned symptoms or otherwise suspect a yeast overgrowth, consult your doctor or health practitioner for examination and possible testing.

Hormone Expert Dr. Chelsea Gronick ND notes that fatigue, brain fog and sugar cravings are the top 3 symptoms she sees with patients and she uses stool and organic acids urine testing in her naturopathic clinic in Kelowna BC.

However, if you're an impatient patient like me, and you simply want to take matters into your own hands, here's what you can do to establish a probable diagnosis and begin treatment of a systemic yeast infection...

A) Complete the Candida Questionnaire

The questionnaire was developed by Dr. William Crook - amended from TheCandidaDiet.com

          WOMEN

A score of 10 or greater indicates that your health problems may be connected to a yeast overgrowth. A score of 13 or higher suggests that they are almost certainly yeast connected.

          MEN

A score of 8 or greater indicates that your health problems may be connected to a yeast overgrowth. A score of 11 or higher suggests that they are almost certainly yeast connected.

B) Spit Test

First thing in the morning, before your feet hit the floor, spit generously into a clean glass of water and let it sit for 5 minutes. Observe the behavior of your spittle. If it does anything except float at the top - like sink or drop "legs" down, you can suspect Candida overgrowth.
 

Image credit: CandidaSpitTest.org

C) White Tongue

As listed in the questionnaire... after you've done your spit test and before you drink anything or brush your teeth, go look in the mirror at your tongue. Does it have a white coating on it? If similar to this picture, you can suspect Candida overgrowth. 

D) Laboratory Testing

Conventional medicine often only recognizes this condition in the most extreme cases, but Medical Doctors are becoming more open-minded and educated about it, so if you feel your Doc is on board with the investigation, then you can ask them to order blood & fecal tests. 

Although be aware that these may only show positive results in extreme cases and may give negative results when you truly do have an overgrowth and are experiencing symptoms.

Obviously if you're a woman and you suspect a vaginal yeast infection, your Doctor can test for that. Although quite frankly, I'm more than aware when I have one and begin self-treatment right away!

E) Other Options

If still suspicious but unsure if you have Candidiasis after exploring the above 4 options, consider seeking out a Naturopath or other alternative health practitioner. They may use other forms of assessment such as electrodermal testing and the Organic Acids Test (OAT).

Ok, so you've established that you've got too much candida... now what do you do about it?

How to Treat Candidiasis or Candida-Yeast Overgrowth

    Clean up your daily diet. This one is listed first because it is should be top priority as it may be what got you into this sticky mess in the first place ;-) 

The best Candida treatment is to overhaul your diet. Candida grows exponentially in response to starchy carbohydrates, sugar and some fermented foods. So, it’s important to eat a whole foods diet that’s low especially low in sugar and refined carbohydrates. This means increasing your daily intake of leafy green vegetables, lean protein, herbal teas and water.

You can google 'Candida Diet' and you're going to get a hundred different protocols about how you should eat, and how you need to "starve" the Candida. Coming from my own personal experience - most of them are incredibly restrictive and some can be downright dangerous. 

I’ve always been a bit skeptical about the usefulness of these particular diet protocols, so I asked Naturopath Dr. Chelsea Gronick if these so-called “Candida-starving diets” are necessary and effective. She says, “YES, but only when combined with other complementary protocols,” like these I’ve listed below.

Here are the basics where daily diet and fending off Candida is concerned:

•    Eat less sugar... way less sugar, in all its forms including soda, fruit juices and even naturally-occurring fructose found in fruit. I would stick to whole fruit like berries & green apples. The one saving grace here is you can still enjoy small amounts of high-quality dark chocolate! 70% or more cacao and very low-sugar.

•    Eat gobs of leafy greens and sulfur-rich foods like garlic, onions & most spices, even at breakfast!

•    Eat less processed and packaged foods, and limit all starchy carbs (again, sugar!), especially corn and gluten-containing grains like wheat, rye, barley, spelt & kamut. I would simply stick to small portions of brown rice, buckwheat & quinoa, of which soaking & sprouting is preferable. Here’s a great grain, nut & seed soaking guide.

•    Consider eliminating gluten and dairy entirely, which can lead to inflammation in the gut, which is a predisposing factor.

•    Avoid fermented & moldy foods and yeast, with the exception of apple cider vinegar (unpasteurized, with the "mother" in it) and nutritional yeast (nooch is all good, baby). 
Fermented foods would be vinegar & soy sauce, and moldy foods are mushrooms & peanuts.

•    Drink less alcohol... way less alcohol! Especially beer & wine due to the fermentation and generally high sugar & yeast content.

    Eat more fiber - way more fibre! 

“Consuming a blend of soluble and insoluble fibers help soak up and sweep out dead Candida organisms, ensuring that they are eliminated from the body rather than reabsorbed. If you are unable to get the recommended 25-38 grams of fiber into your daily diet (ahem...leafy greens!), consider a fibre supplement - increasing intake only by 5 grams every few days and drink plenty of water!”

— RenewLife.ca

    Support your liver & heal your gut

“Both the gut and liver are your body’s primary defense team. They protect you against invading pathogens, rogue bacteria, dietary irritants, and outside toxins. When unwelcome microorganisms in the body manage to work their way past the gut’s defenses, the liver is on cleanup duty. Toxic Candida can make it almost impossible to detoxify your body, so it’s critical to control an overgrowth by healing the gut lining, while also supporting liver health.”

— BodyEcology.com

You can support your liver (and gallbladder) daily with supplements like N-acetyl cysteine, a-Lipoic acid and herbal extracts of turmeric (containing curcumin), milk thistle (containing silymarin), artichoke, dandelion and sarsaparilla, which all help to increase production of glutathione – considered the “mother of all antioxidants”.

    Take Probiotics. Anti-biotics = anti/take away life. Pro-biotics = pro/give life. 

I feel that everyone should be taking these whether you have a yeast overgrowth or not! I personally take 50 billion CFU - which is a more therapeutic dose. Look for a product that contains the important strain saccharomyces boulardii.

    Use Proteolytic Enzymes. What are these you ask? A supplemental enzyme blend including nattokinase, that has the ability to break down the tough exterior wall and protective biofilm that surrounds the Candida albicans' cell. Some formulations will also include enzymes to break down sugars & starches which feed the Candida.

    Anti-fungals. You can take singular ones like garlic bulb (active component = allicin), oregano oil, black walnut husk, berberine, pau d'arco, grapefruit seed extract, neem leaf, clove bud, and caprylic acid – a component found in coconut oil. 

However, because Candida can become resistant to any one anti-fungal, rotating different ones or taking a broad-spectrum blend of anti-fungal & anti-bacterial herbal supplements like those that are considered as "candida cleanses" are probably the best bang for your buck! You may need to take these for several weeks to several months, depending on the severity of your overgrowth.

    If you still find that you are unable to get your condition under control, you may need to seek out prescription anti-fungals like Diflucan or Nystatin.

I left this one for last as I really do feel it's best to try the natural treatment route for many non-life-threatening health conditions. However, it's your body and your health so do what you feel is best for you!

Now if you'll excuse me, it's time to take my natural anti-fungals and NOT wash them down with another frosty, yeasty gluten-bomb beer... which is so hard to resist on a hot summer's day ;-)

Need to clean up your diet ASAP? 

Grab a FREE instant download of The Clean Life Hack Cookbook – featuring 50+ whole foods, low-sugar recipes. 

This article originally appeared on Krista Goncales website.

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A former marine biologist, Krista is now a Certified Holistic Nutritionist (CHN) and Registered Nutritional Counselor (RNC) – a qualified practitioner who provides guidance for building and maintaining nutritional well-being.

Krista likes to say that she's having a culinary love affair with food and is captivated by how it fuels, nourishes and energizes us. She believes your food should work for you, not against you. 

The mantra of “what you put in, is what you'll get out” supports her belief that real food, along with some high-quality supplements, can help heal us from many health conditions, or even prevent us from having certain ones in the first place - like type 2 diabetes and high blood pressure.

With over 20 years of diverse professional teaching experience and a deep passion for promoting balanced, healthy living, she feels her contribution to the rapidly expanding and ever-evolving field of "functional health" is not only important, but incredibly rewarding.

Krista is also a women's health writer and you'll find her blogging regularly onMakingLemonade.ca ~ Empow(her)ed Health & Nutrition!

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Benefits of Black Cohosh

Black Cohosh Root

Black cohosh is a root herb that is frequently used for menopausal symptoms, but it is a major help to fertility too.  Many women are trying to conceive at an older age, and thus are in perimenopause (the ten year period before menopause.) So black cohosh may just be the perfect herb for the older mama, and can benefit the younger mama too.

The mechanism with which black cohosh acts on female hormones is unclear.  It is documented to have an anti-inflammatory and antioxidant effect on the body, but how it alleviates hot flashes is unclear.  It has been found to have an effect on the central nervous system and modulate dopamine and serotonin.  It is also observed to have an effect on the hypothalamus-pituitary axis (HPA), the command center of the endocrine system.

In a 2012 study by Nadaoka, Yasue, Sami, and Kitagawa, extract of black cohosh improved markers of acute stress handling.  Could it be that black cohosh, in helping your body handle stress, decrease inflammation and prevent oxidation allows for better hormone production?

In a 2013 study conducted in Egypt on 100 women with PCOS, Black Cohosh outperformed the fertility drug Clomid, producing more favorable changes in LH level and FSH/LH ratio. In women with PCOS, often the ratio of LH (luteinizing hormone) to FSH (follicle stimulating hormone) is 3:1, whereas in healthy women it is about 1:1. This change in the LH to FSH ratio in PCOS cases is enough to disrupt ovulation and fertility. 

Black cohosh has been used successfully for PMS, insomnia, menstrual cramps and menstrual irregularities.  

Due to modern stressors, today even women in their 20s can have hot flashes.  I think black cohosh is an herb worth exploring, especially if you’ve been told you have low estrogen or have experienced some of the symptoms I described above.

When we treat hormones, we always need to look at root causes as well.  If you have not yet taken our Hidden Hormone Stressors quiz, we invite you to do so here!

Sending Love for Your Hormones, Bridgit

Recovery from Stillbirth: The Benefit of Yoga by Laura Devine

According to the US Department of Health and Human Services, 1 out of every 160 pregnancies in the United States ends in stillbirth. Of these, First Candle.org highlights that more than 50% are full term and occur in otherwise healthy, low-risk pregnancies. To many this is a staggering statistic but to the mother of a stillborn child it is a sobering reality.  

On New Years Day 2014 it became my reality. During a perfectly healthy pregnancy full of plant-based whole foods, plenty of exercise and daily meditation, my daughter’s heart stopped at 40 weeks and three days gestation; a heartbreaking three days past her due date.

In my work as a fitness director for a local country club, clients were constantly telling me how easy my labor would be. While visiting my OB GYN at 40 weeks I was congratulated by the nurse practitioner for being one of the healthiest pregnant women she had ever seen. Though it might seem like I am bragging, I assure you that any hubris surrounding my pregnancy dissipated the moment the fetal doppler fell silent.  

“After learning my baby had died, all motherly effort expended over those nine long months seemed fruitless.”

— Laura Devine

Despite my best efforts the outcome was worse than any I could have imagined and I was left devastated and disillusioned. After 52 hours in labor and a very difficult delivery I realized the healthy measures taken during pregnancy could serve a greater purpose. I would need all the strength I could muster to physically and emotionally navigate the rough waters I was unwillingly pushed into, especially over the next several months. Many of the tools I had acquired as a fitness professional proved valuable. However, yoga was, and continues to be, my life raft.

Recovery from Stillbirth

Postpartum, the delivery of a stillborn is dramatically different than the delivery of a living child. The stresses of any new mother are manifold, but those of the grieving mother are much darker and less understood. Instead of learning how to breastfeed and sending out birth announcements, I was focused on stopping the flow of my milk and making funeral arrangements. This trying time was made all the more difficult by dramatic hormonal shifts. For many mothers this is a veritable recipe for postpartum depression. In fact, the Massachusetts General Hospital for Women’s Mental Health tells us the risk of postpartum depression is four times greater for the mother of a stillborn than the mother of a living baby.  

While there is still much to be learned in the world of women’s health and hormones, the value of exercise is one of the few things most experts agree on. I was fortunate to have exercise so integrated into my life that it naturally became my main coping mechanism, my first instinct being to run as fast and push as hard as I could. The emotions were strong and so was my urge to fight against them. After a few weeks of fight or flight motivated movement I was sleeping poorly, exhausted, and no closer to feeling better than when I began.

“Yoga is a unique form of exercise in that many postures are specifically designed to subtly massage certain glands, which may in turn help balance endocrine function.”

— Laura Devine

Being a yoga instructor I did practice yoga daily but often at 3am as a substitute for sleep. During these late night/early morning practices it became apparent that although running was a great distraction, yoga was where the real healing happened. My practice brought me face to face with the feelings I was trying so hard to avoid which eventually led to feeling less anger and more compassion towards my body. By increasing time on the mat and simultaneously easing up on more vigorous workouts my body gradually shifted back towards balance. Intuitively I knew yoga helped but it was not until later that I realized how much of this was attributed to the positive effect it had on my wildly shifting hormones.

Many of these hormone-balancing poses are simple, safe, and can be performed at any fitness level. Even more encouraging is that, when practiced consistently, yoga strengthens the activation of the parasympathetic nervous system, promoting feelings of relaxation and proper adrenal function.

This enhanced relaxation response can partly be attributed to yoga raising gamma-aminobutyric acid (GABA) levels in the brain, a key factor in alleviating feelings of anxiety and depression. I felt powerless when, 5 months after the stillbirth of my daughter, my period had not yet returned. The doctor wanted to write me a prescription but I declined. Instead I relied on a combination of good nutrition, adaptogenic herbs, and yoga. The following month my cycle returned to normal and three months after that I conceived a son.

I encourage anyone in the midst of the difficult process of healing from stillbirth to seek out yoga. Even a short practice in the comfort of your own home can have a dramatic impact on hormonal balance and overall quality of life. By channeling the nurturance I would have lavished my daughter inward I was able to connect with a part of me that needed recognition in order to move forward.

While one never really “gets over” the loss of a child I believe it is truly possible for loss to be a gateway to greater care and compassion. After my experience I doubted I would be able to wholeheartedly promote exercise again. To my surprise I found the doorway to my heart was through my body, and yoga was the key.

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Laura Devine, 200 hr RYT, NASM CPT

Read more here https://getfitlit.com/