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Support Estrogen Balance with Good Gut Health_Final

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>> Hi, and welcome back. Are you interested in learning how to support hormone balance through gut health? The gut microbiome is major regulator of how much free estrogen circulates in the body. A healthy microbiome can help keep estrogen balance in check. To illustrate what I'm talking about, let's dive into a case study. Suzy is a 34-year-old woman. She struggles with weight gain, irregular periods, frequent bloating and gas, and low sex drive. She tells you that she and her husband are trying to get pregnant. So during your Health History with Suzy, you also learn that she is very constipated which is something new for her. You ask her what's different. Lately, she has been so busy with work that she and her husband have been eating a lot more pre-packaged meals. She has noticed that she really can't eat cheese or drink milk any more because dairy now gives her indigestion and seems to make her constipation worse. You ask Suzy about her sugar intake and she reluctantly admits that she experiences intense sugar cravings, and as a result eats a lot of chocolate. Next, you enquire about how much water she is drinking. She tells you that she's been trying to stay hydrated by carrying water bottles around with her. You realize that between the frozen dinners and the water bottles, she's exposing herself to a lot of plastics that are considered endocrine disruptors. Endocrine disruptors are chemicals that mimic hormones in the body, often found in plastics. They commonly make their way into our bodies from our foods and beverages. Endocrine disruptors mess with the body's production of hormones. Xenoestrogens, which can be found in everything from water bottles to furniture, can mimic estrogen in the body when exposure is high, throwing off a person's balance. Overall, you'll notice that Suzy's symptoms are consistent with estrogen dominance. You suggest that she visit her doctor to get her hormone levels checked. Sure enough, your hunch was correct, and she returns from her doctor with a lab report that says her estrogen levels are high, and her progesterone levels are low. You explain to Suzy that irregular periods, increased PMS, and low sex drive are common symptoms of too much estrogen in the system. She asks you what she can do to help restore balance. You inform her that a great natural way to help support balance is to strengthen her gut health. To do so, you suggest that Suzy increases her dietary fiber. Experiments with fermented foods, like sauerkraut and yogurt and help her crowd out sugar. You also suggest that she talk to her doctor about taking a prebiotic fiber to help feed her good bacteria. To reduce the toxic load from all that plastic, you help Suzy explore alternatives to your current way of eating. She decides that she will enlist her husband's help in meal prepping with fresh and organic ingredients once or twice a week, and investing in glass containers to store the food. She also agrees to ditch the plastic water bottles for a glass bottle that she will fill with filtered water. Ditching the processed food will also help cut a lot of the excess sugar, pesticides, and preservatives out of Suzy's diet. Processed foods can cause dysbiosis in the gut, and tax the liver. Adding in more lean protein, healthy fats, and fresh fruits and veggies will help Suzy to balance her blood sugar. This can help with the excess production of cortisol which might be contributing to her out of whack hormones. All of these modifications are step-by-step shifts that you can help her safely implement as her Health Coach. These changes will naturally promote balance and a better health and can work in conjunction with any other treatment she may receive from her doctor or health care providers. Have you ever worked with the client like Suzy or perhaps experienced some of these issues yourself? Now let's extract the main steps that Suzy was led through in this case study and apply them to a basic protocol you can use with clients. The four key interventions, when it comes to strengthening the gut to promote hormone balance are eat for improved gut function, decrease exposure to xenoestrogens, crowd out added sugar, and eat foods that support healthy liver function. These should be introduced to your clients one-step at a time. Let's take a look at each one. We'll start with eat for improved gut function. The GI tract and the bacteria that live there play a big role in maintaining estrogen balance. You can help your clients achieve better gut function and feed those friendly bacteria by increasing fiber intake. Help them find creative ways to incorporate more fruits and vegetables into their diet. Offer them recipes and help them plan on coming up with new meal ideas. Take a look at what foods your client is currently eating on a regular basis. Is he or she eating any prebiotic foods? Great sources include onions, garlic, leeks, Jerusalem artichokes, bananas, and chicory root. A probiotic supplement can also help increase the diversity of bacteria in their microbiome, this helps with estrogen metabolism. Many people with hormone imbalances have less microbial diversity. You also want to ask your clients if they consume any fermented foods or beverages. Help them explore new fermented foods and ways to include them in their diet. Two, decrease the exposure to xenoestrogens. There are a staggering amount of toxins lurking in the Western diet, in our food supply, and in our home and personal care products. Educate your clients on the danger of xenoestrogens. Recall that these are the estrogen like chemicals found in common products that can influence estrogen production and function. It's impossible to avoid all chemicals, toxins, and xenoestrogens, but doing what you can to avoid them when possible can make a big difference. Help your clients play detective and identify hidden plastics in their food. They may think they don't use too much plastic but it can be eye-opening when you reflect on how quickly those containers add up. It may not be practical for some clients to trade all of their plastic for glass. At a minimum, encourage them to avoid plastics when combined with hot food or beverages. You can also help your clients to avoid other xenoestrogens by filtering their water and buying organic produce. Xenoestrogens can be found in skincare products, makeup, and cleaning supplies. These areas tend to be overlooked when it comes to hormone imbalance. Challenge your clients to do a little research online about products that contain harmful chemicals and then take a look around their house and see how many they have. The goal isn't to scare them, but to empower them to start making changes one by one. Eventually, they will add up to making a big difference. Three, crowd out added sugar. Blood sugar regulation is important for healthy hormone function. When you eat too many carbohydrates and sugar your cortisol rises which leads to an imbalance of hormones. Extra sugar is stored in fat cells. These cells excrete estrogen. Excess carbohydrate consumption can also raise insulin. For women, insulin resistance can increase testosterone and lead to polycystic ovarian syndrome or PCOS. A big key to hormone health is stabilizing blood sugar. And lastly, eat a diet that supports liver health. The liver is crucial to the detoxification of estrogen, while it has a tremendous ability to regenerate itself, it's vulnerable to poor dietary habits, stress, and toxins. Eating a diet that supports liver functions, such as the Mediterranean diet can help it regenerate and be more resilient. Before we wrap, a conversation on balancing estrogens wouldn't be complete without the mention of phytoestrogens. It's a highly debated topic whether phytoestrogens are helpful or harmful. Phytoestrogens are plant compounds that act like estrogen in the body. Soy is a well-known controversial phytoestrogen. But did you know there are also phytoestrogens in wine, berries, legumes, grains, nuts, and seeds? Some studies show that, phytoestrogens help protect against cancer, but other studies show that they're endocrine disruptors. How can one be an informed consumer in the face of conflicting information? So this largely comes down to bio-individuality. Quality and quantity also play a role. GMO and processed soy should be avoided. This includes soy beverages. Organic, fermented, and non-GMO soy is the type that's linked to health benefits. These are foods like tempeh, miso, and natto. These foods in moderation can be a healthy part of one's diet. But it's important to pay attention to labels and avoid things, like soy isolate and soybean oil. Okay, now let's recap. The health of the gut microbiome influences how much free estrogen is in the body. Good gut health can therefore promote estrogen balance. When working with clients, you can help them achieve better gut health to promote hormone balance. The four key steps we've outlined for doing this are eat for improved gut function, decrease exposure to xenoestrogens, crowd out sugar, and eat foods that support a healthy liver. By now, you should have a better understanding of why it's important to maintain a healthy GI tract and a healthy gut microbiome. A strong gut will help to keep reproductive functions working optimally. Again, gut health is key to optimal health. That's it for now, see you next time.

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Duration: 10 minutes and 11 seconds
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Language: English
License: Dotsub - Standard License
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Views: 5
Posted by: ninaz on Mar 27, 2018

Support Estrogen Balance with Good Gut Health_Final

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