By Hayley Stobbs R.Ac, CNC
Every week I meet with women who experience hormone imbalances such as adrenal fatigue, menstrual irregularities, thyroid disorders, skin concerns, menopause, and infertility. As an acupuncturist I assess what might be blocking the individual’s ability to reach dynamic health, what may be stagnant, or lacking nourishment. Diagnosis and treatment involves assessing physical, mental, emotional, spiritual, and environmental influences, as these are all apart of the web of well-being. Observation, pulse taking, and tongue diagnosis also help to consolidate our plan.
We are blessed in our modern age to have an abundance of therapies available along with screening and treatment. Sometimes I reflect back to how women long before our time maintained health and prevented illness. The book, ‘The Red Tent’, by Anita Damiant is an excellent reference for this. Women living in ancient times embraced lifestyle routines and rhythms as aligned to nature (daily, lunar, seasonally), food as medicine, spiritual rituals, creative expression, social connection, finding solace in nature, and community; all which assisted energetic and mind-body regulation. Ebbs and flows of symptoms were a part of life, nothing to anxiously fix, but something to move through and transform through food nourishment, ways of living, and mindset. Akin to Chinese medicine, healing techniques were developed through keen observation and trials with nature.
Healing takes time and the acceptance of the hills and valleys of physiological fluctuations. I encourage women to embrace dynamic balance. To love, accept, and surrender to the coming and going of emotional and physical states throughout our cycles, life events, seasons, and changes as we age. A part of this involves taking care of yourself as best you can. The following post highlights simple yet effective daily mindfulness routines and rituals that can help regulate hormones and buffer the stress response.
NOURISH THE BODY
The following nutrients provide foundational building blocks for optimal hormone maintenance, immune-inflammatory healing, digestive, and neurotransmitter support (serotonin, GABA, dopamine). Maintaining a diverse intake of nutrient dense foods can help with menstrual cycle balancing, fertility, menopause, mood, sleep, skin, hair, digestion, stress management, pain, and more! Nutrients from foods are the raw materials for cell and tissue health.
Vitamins and minerals required for health and healing
*foods are listed in order from most to least containing
Zinc: lamb liver, beef, bison, venison, hemp seed, sesame seed, pumpkin seed, lentils
Folate: turkey and chicken liver, lentils, chickpeas, asparagus, spinach, black beans, beef liver, broccoli, beet, romaine, bok choy, cauliflower, parsley
Iron and blood building foods: liver, red meat, full fat coconut milk, passion fruit, dark chocolate (75% +), unsulfured blackstrap molasses, lentils, dark leafy greens, dulse, sardine, hemp, beet, chickpeas, asparagus, broccoli raab, leek, dark turkey meat, pumpkin seed, berries, bone broth, collagen powder, dried turmeric
Vitamin C: camu camu powder, bell pepper, orange, broccoli stalk, strawberries, grapefruit, papaya, kohlrabi, kiwi, kale, pineapple, Brussels sprouts, passion-fruit, broccoli, cantaloupe, snap or snow peas, cauliflower, mango, parsley, cabbage, rutabaga, raspberries, butternut squash, blackberries, turnip, blueberries, lime juice
B6: lamb liver, venison, salmon, lamb, ground beef, cod, spinach, avocado, other sources of liver (beef, chicken, turkey), bison, chicken, turkey, cabbage, bok choy, bell pepper, brown rice, cauliflower
Iodine: Iodized sea salt or Sea Snax (toasted nori) and Sea Vegetable Blend flakes by Harmonic Arts. Sprinkle either the sea salt or sea vegetables over one meal per day. Powdered chlorella and trace minerals are other sources.
Selenium: lamb liver, chicken and turkey liver, dark chicken meat, beef liver, sardine, salmon, brazil nuts (eat 2 per day for thyroid health), cod, herring, halibut, turkey, bison, lamb, brown rice, crimini mushroom, egg, sunflower seeds, flaxseed, buckwheat, garlic, cabbage, spinach
Vitamin C: camu camu powder, bell pepper, grapefruit, orange, broccoli, strawberries, kohlrabi, Brussels sprouts, snow or snap peas, cauliflower
Vitamin E: avocado, sunflower seed, almonds, spinach, swiss chard, asparagus, broccoli, olives, olive oil, berries, winter squash
Magnesium: pumpkin seed, hemp seed, spinach, swiss chard, sesame seed, brazil nuts, black bean, buckwheat, quinoa, cashew, sunflower seed, brown rice, halibut, oats, passion-fruit, dark chocolate, almond, artichoke, butternut squash, avocado, cod, medjool date, dried fig, full fat coconut milk, plantain, arugula, zucchini
Calcium: canned salmon and sardines with bones, sesame seeds, cooked rhubarb, goat milk and cheese, spinach, collard greens, sheep yogurt, blackstrap molasses, oats, dried fig, tahini, swiss chard, white beans, kale, almonds, sweet potato, cooked broccoli, cooked cabbage, dried basil, leek, Brussels sprouts, green beans, cinnamon, endive, fennel, butternut squash, rutabaga, dried oregano, asparagus, celery, chickpeas, full fat coconut milk, lettuce, parsnip, dill weed, carrot, acorn squash, arugula, turnip
Vitamin D: Herring, salmon, sardine, beef liver, egg, shiitake
*seafood is a high source of vitamins and minerals although it is often polluted: check with local sources or ewg.org to learn more.
Other nutritional requirements:Spleen, liver, and kidney energetic support: orange or yellow squash, carrot, beet, cruciferous veggies (broccoli, cabbage), dark leafy greens/herbs, berries
Healthy fats: extra virgin olive oil, avocado, seeds (soaked, sprouted, or fresh ground, wild caught fish
Omega 3 fatty acids: wild caught salmon and cod, sardines, flax, chia, dark leafy greens, algae or fish omega 3 supplement
1000 – 3000 IU of vitamin D per day.
Eat organic whenever possible. See the EWG clean 15 and dirty dozen for more information (ewg.org).
3 regular timed meals per day with 1 – 2 snacks if needed. Each meal must contain protein, carbohydrate, and fat (see below).
Adequate fiber: 25 – 30 grams per day for detoxification. See guidelines below.
Drink 6 – 8 glasses of water per day and sip on herbal teas.
Herbal tea ideas:Passionflower tea is great for regulating the gut-brain and HPA (stress-hormone) axis’s.
Spearmint for lowering androgen levels (if applicable).
Nettle for blood building.
Hibiscus for water retention and liver qi circulation.
Dandelion root as a coffee alternative (try Dandy Blend).
Turmeric-ginger tea for inflammation.
Chamomile-lavender for sleep and nerves.
Eleuthero or holy basil for adrenal health.
Mullein for nasal and lung congestion.
Holy basil and nettle for allergies.
Ask your herbalist or naturopathic doctor for more information!
For 1 - 3 mo. prior to conceiving (if applicable):
Avoid large ocean fish such as tuna, shark, and swordfish that may be contaminated with heavy metals such as mercury. Avoid tinned tuna and replace with wild caught salmon or sardines. Crustaceans and shellfish are often polluted so try to minimize your intake during this time.
Avoid refined and artificial sugar, alcohol, caffeine, processed foods, and minimize or eliminate gluten and dairy.
Eat warm/cooked foods and drinks; avoid cold and frozen food and drinks. Cold constricts and impedes blood flow in the uterus and dampens immune function. Increase intake of bone broth, soups, and stews. Cooked foods are easier to digest because the cooking process pre-digests the food as it breaks down fiber. A lot of foods actually increase in minerals after being cooked! Cruciferous and sulfur rich vegetables must be steamed to decrease goitrogen impact on the thyroid.
Eat the rainbow
The following guidelines ensure adequate intake of nutrients above. It’s adapted from Dr. Terry Wahl’s “The Wahls Protocol.”
Vary your breakfast, lunch, and dinner choices and include at least 2 different types of vegetables at each meal. Diversity will ensure that you’re getting optimal amounts of antioxidants, nutrients, fiber, increases enjoyment, and will prevent further development of food intolerances. The following quantities refer to raw amount. Vegetables can then be cooked and prepared as desired.
Everyday aim to eat:
2 - 4 cups of non-starchy leafy greens and non-sulfur green vegetables, such as: arugula, spinach, romaine, cilantro, leek (green part), radish, celery, cucumber, zucchini
3 cups of sulfur-rich vegetables: cabbage, broccoli, cauliflower, kohlrabi, turnip, rutabaga, onions, garlic, mushrooms and asparagus, etc.
2 - 4 cups of colorful vegetables and fruits (ideally two different colors each day and a maximum of 2 servings of fruit per day): carrot, winter squash, beet, berries, etc.
How much to eat per day
Eat three balanced meals per day, with the addition of 1 - 2 snacks if necessary.
Aim for 20 - 30 grams of protein per meal from animal sources, collagen protein powder, and plant proteins. Track in an app such as MyFitnessPal for a couple of days to learn how much this is for each meal. For men, increase to 30 - 40 grams per meal.
Follow vegetable and fruit consumption guideline above.
Consume 2 – 5 tablespoons of a mix of seeds per day, or a handful of nuts.
½ avocado, ½ cup full fat coconut milk, or ¼ cup tahini.
Cook and drizzle foods with a total of 2 – 4 tablespoons of anti-inflammatory extra virgin olive oil per day.
½ - 1 cup beans or grains (optional).
See seasoning and flavour ideas below to make food interesting and palatable.
Seasoning and flavour ideas:
Sliced avocado with S & P or home-made guacamole
Home-made bone broth gravy
Capers
Coconut aminos or gluten free tamari (in moderation)
Coconut milk: preservative free Aroy-D or Real Thai brands from Market on Yates, London Drugs, or Fisgard Market. Buy 1 L tetra pack to avoid BPA lining.
Ferments: sauerkraut, kimchi, Bubbie’s pickles, chickpea miso
Garlic and ginger
Dried herbs: ‘Gathering Place’ from Lifestyle markets: cinnamon, curry, cumin, chilli, cloves, garlic, ginger, oregano, turmeric, pepper, etc.
Fresh herbs: basil, cilantro, parsley, tarragon, sage
Fresh lemon and lime juice
Mustard: ‘Maison d’orphee’ – made with apple cider vinegar
Nut and seed butters: tahini, almond, sunflower, cashew
Olives
Onion, scallion, and chives
Sea salt: Himalayan, celtic, or Herbamere
Tomato sauce (in moderation) and salsa – Neal Brothers - sugar free and preferably made with apple cider vinegar
Vinegars: apple cider vinegar, balsamic vinegar, red wine vinegar, umeboshi plum vinegar
NUTURE YOUR MIND-SPIRIT CONNECTION
The web of lifestyle, diet, and mental-emotional health is interconnected. Our stress and emotions directly affect energy, gut, immune, hormone, and inflammatory responses and vice versa.
· Buffer the stress response:
Meditation and breathwork
Moderate exercise: 1 hour of walking per day, stretching, or strength training. Choose something you enjoy!
Grounding in nature
Social connection
Practicing gratitude
Journaling or creative expression
Adequate sleep
Regular bodywork appointments: massage, acupuncture, etc.
Keep inspired via mentors and books that uplift you.
Planning ahead: nourishing meal plans and meal prep, grocery lists
Loving self-talk: “I can do this,” “I trust life,” “I’m okay”, and “I am safe.”
· Take time to reflect on things that may be draining your reserves and causing emotional inflammation.
Seek counseling support for guidance.
Internal/external expectations
Need for approval
Relationship struggles
Work-load
Attachments or addiction
Negative self-talk
Resentment or grudges
Boundaries
Emotional stress
· Every day do something that produces authentic feelings of love, joy, or peace.
Examples include:
Reading a good fiction novel
Enjoying a hot bath with essential oils and candles.
Soaking in the sunshine.
Creating and enjoying a beautiful meal. Make a hot cup of your favourite herbal tea.
Dancing, singing, playing music, drawing or painting
Planning a trip to look forward to.
Asking yourself, “How can I take care of myself right now?”
Laughing with a friend. Smiling and laughter is potent medicine for relaxing the nervous system!
· Regularly remind yourself of your unique interests and values. Practicing them will attract purpose and meaning into your life.
· Honour regular routines, rituals, and rhythms for optimal circadian balance, for example regular eating and sleeping times. This will optimize sleep patterns, digestion, and energy. Interestingly, digestive enzymes are produced more efficiently if meals are eaten at the same time every day.
· Maintain an attitude of light-heartedness:
Know that the health and healing path is not linear nor time restricted; ebbs and flows are expected and we all have our own timeline.
Honour the virtues of patience and self-compassion; be gentle with yourself.
Trust that every challenge in life presents wisdom and character building that ultimately has a positive effect within yourself and others in some way, for example cultivating empathy and understanding.
Practice feeling your emotions fully and trust that with time you will unravel, transform the energy, and surface. We often have to feel heavier or erratic emotions (yin) to experience the lighter ones (yang); humor and grace are welcome :).
· Receive regular acupuncture!
Your registered acupuncturist will:
Direct qi, blood, and body fluid flow.
Regulate hormone signaling.
Promote parasympathetic nervous system relaxation.
Strengthen meridian and organ systems.
Address any blocks (physical, mental-emotional).
If symptoms are ongoing for more than three months or if they are severe don’t wait to give yourself permission to get further support. Complimentary to acupuncture I recommend seeing a naturopathic physician or functional medicine doctor. Consider getting testing for hormone and gut health so that you don’t have to guess what’s going on internally. Mold, heavy metals, co-infections and genetic health tests are also helpful. Do your research to see who will be suited to your specific needs, read bio’s, and see who you resonate with.
If you're interested in acupuncture for hormone balancing I’d be happy to guide you along! Please visit www.vcaspa.com to book online or call 250-590-4341. To learn more about my acupuncture practice, follow @hayley_stobbs on Instagram.
In health,,
Hayley Stobbs R.Ac, CNC.
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Liang, Lifang, OMD, PhD, Lac. Acpuncture & IVF: Increase IVF Success By 40 – 60%. Boulder, Colorado: Blue Poppy Press, 2003.
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https://sites.google.com/site/miscarriageresearch/hormones-and-miscarriage/progesterone-research/how-to-increase-progesterone
USDA nutrient database: https://ndb.nal.usda.gov/ndb/foods