Feb 28, 2017 ,    ByThe NHC Team,   0 comment(s)

To learn more about how to reduce menopause symptoms and get relief, read this article on how to naturally balance hormones.

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To learn more about how to reduce menopause symptoms and get relief, read this article on how to naturally balance hormones.

Top 5 Natural Remedies for Menopause Relief

#1 Black cohosh (80 mg 1-2x daily)
Can help prevent menopausal symptoms

#2 Natural progesterone cream- ¼ teaspoon (20 mg) to the skin and forearms 2-3x daily
Can help with menopausal symptoms and bone density.

#3 Chasteberry 160-240 mg

has been clinically proven to relieve hot flashes.

#4 American Ginseng (600-1200 mg)

May help increase energy and relieve hot flashes.

#5 Maca (1000-2000mg daily)

Can level cortisol levels and reduce hot flashes.

 Essential Oils for Menopause Relief

Clary sage oil is the most effective essential oil that offers relief from menopause symptoms like hot flashes.  In addition, roman chamomile oil reduces stress, peppermint oil can help cool the body from hot flashes and thyme oil can help naturally balance hormones.  Rub 3 drops of the chosen oil on the tops of feet and back of neck.

10 Ways to Balance Hormones Naturally

1. Eat Healthy Fats (Including Coconut Oil and Avocados)

Eating a variety of foods high in short, medium and long-chain fatty acids is key to keeping your hormones in check. Your body needs various types of fats to create hormones, including saturated fat and cholesterol. Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism and promote weight loss.

Four favorite sources of anti-inflammatory, healthy fats include: coconut oil, avocados, grass-fed butter and wild-caught salmon. Coconut oil uses are plentiful− for example coconut oil (or cream/milk) has natural anti-bacterial and fat-burning effects.

 Avocado benefits include improving heart health, lowering inflammation, controlling your appetite and contributing to your daily intake of fiber and nutrients such as potassum.  Salmon nutrition is also impressive: it’s one of the best sources of omega-3 fatty acids, which are known to lower inflammation and help with cognitive functions. 

  1. Supplement with Adaptogen Herbs 

Adaptogen herbs are a unique class of healing plants that promote hormone balance and protect the body from a wide variety of diseases, including those caused by excess stress. In addition to boosting immune function and combating stress, research shows that various adapotogens — such as ashwagandha, medicinal mushrooms, rhodiola and holy basil can:

  • Improve thyroid function

  • Lower cholesterol naturally

  • Reduce anxiety and depression

  • Reduce brain cell degeneration

  • Stabilize blood sugar and insulin levels

    Support adrenal gland functions

    2. Balance Your Intake of Omega-3 to Omega-6 Fats

Since the early 20th century, the use of refined vegetable oils and intake of

omega-6 fatty acids in our diets have skyrocketed. Because people didn’t also

boost their intake of omega-3 foods during this time period, the result has been

drastically elevated omega-6 levels.  I’ve seen an onslaught of chronic diseases

caused by inflammatory processes literally take over our society, and a major

reason why is because of very disproportionate fatty acids in the Western modern


Omega-3 fatty acids are a large component of brain-cell membranes and are important for cell-to-cell communication in the brain. Research shows that omega-3 fatty acids help protect against hippocampal neuronal loss and reduce pro-inflammatory responses. Research from Pennsylvania State University suggests that jumping from a ratio of 1:1 omega-3/omega-6s (the ratio our hunter-gather ancestors mostly enjoyed) to the astronomical ratio between 10:1 and 20:1 (omega-3/omega-6s) is one of the primary dietary factors causing many diseases in America.

4. Improve Gut Health & Heal Leaky Gut Syndrome

Leaky gut is a condition that not only affects your digestive tract, but also causes hormone issues. Gut problems have been found to trigger autoimmune reactions, including arthritis and thyroid disorders.

When undigested food particles, like gluten for example, leak through your gut into your bloodstream, it causes disease-causing inflammation that impacts the entire body — especially glands like the thyroid which is very susceptible to heightened inflammation. Most people with leaky gut have an a deficiency of probiotics in their guts. Probiotics are healthy bacteria that can actually improve your production and regulation of key hormones like insulin, ghrelin and leptin.

Steer clear of the foods that can cause damage in your digestive system most, including: processed foods, gluten, hydrogenated oils and added sugar. 

5. Eliminate Toxic Kitchen, Beauty and Body Care Products

Another way to eliminate toxins in your body is to avoid conventional body care products that are made with potentially-harmful chemicals including DEA, parabens, propylene glycol and sodium lauryl sulfate. A better alternative is to use natural products made with ingredients like essential oils, coconut oil, shea butter and castor oil. The Environmental Working Group evaluated over 72,000 products and ranked them in an easy-to-understand guide to make sure you have a resource to keep your family safe.

6. Exercise (Especially Interval Training)

One of the best all-around activities you can do for your health is high intensity interval training (HIIT) − including one of my favorite types called burst training. If there is a silver bullet out there to help with a sluggish metabolism, weight gain and other issues, this just might be it! Exercise in general is great for balancing hormones because it reduces inflammation, can help you maintain a healthy weight, lowers stress, helps regulate your appetite, and aids in getting better sleep.

Whether we’re talking about endorphins from a “runner’s high”, testosterone, growth hormone or insulin, HIIT and burst training can help your body regulate production and use of these hormones. Exercise can also enhance your immune system, allow your cells to take up more glucose (which lowers insulin), protect you from depression, and keep you more alert without the need for caffeine.

For people with hormonal imbalances, the key with exercise is to be careful not to overdo it. Training for a shorter period of time (about 20 minutes three times a week) but with higher intensity works well for most people who can’t afford to add any extra stress to their system. Keep in mind that optimal exercise can differ a lot from person to person however, so it’s a good idea to seek advise from a processional if you’re ever unsure.

7. Reduce Stress & Get More Sleep

Unless you get 7-8 hours of sleep every night, you’re doing your body no favors. A lack of sleep or disturbing your natural circadian rhythm can be one of the worst habits contributing to a hormone imbalance. How so? Because your hormones work on a schedule! Case in point: Cortisol, the primary “stress hormone”, is regulated at midnight. Therefore, people who go to bed late never truly get a break from their sympathetic flight/fight stress response.

A lack of sleep, long-term use of corticosteroids and chronic stress are three of the biggest contributors to high cortisol levels. A report published in the Indian Journal of Endocrinology and Metabolism stated that “Stress can lead to changes in the serum level of many hormones including glucocorticoids, catecholamines, growth hormone and prolactin”.

8. Watch Your Caffeine & Alcohol Intake

Caffeine in moderate amounts might be okay for some people, but drinking too much caffeine is almost as bad as not getting enough sleep. Caffeine, which can stay in your system for up to six hours, is a chemical that affects the central nervous system (CNS) and raises your heart rate, increases alertness, and changes the way your brain produces hormones. Although caffeine overdoses are rare, caffeine is capable of elevating cortisol levels if it interferes with your normal sleep cycle. It might also have an impact on other stress hormones, such as adrenaline production. You’re probably aware that caffeine is addictive by nature, increases nervousness and anxiety in many people, and is linked with insomnia.

If you need a little boost during the day, try not to drink more than one–two cups. Ideally you’ll turn to matcha green tea or tulsi tea which are much lower in caffeine. The good news is that once you’re health is back on track, small amounts of caffeine can usually be tolerable, and even beneficial. Dartmouth Medical School reports that “caffeine has been shown to increase insulin levels, reduce insulin sensitivity, and increase cortisol levels.

Another important step is to watch your alcohol intake, since high levels of alcohol (above about 2-3 drinks daily) can negatively impact liver functioning. Chronic alcohol consumption can contribute to estrogen dominance and has been found to interfere with pancreatic functioning, increase liver disease risk, lower testosterone and contribute to anxiety and malnutrition. The liver is very important for hormonal balance and has over 500 different functions in the body!

9. Supplement with Vitamin D3

According to an article from the American Journal of Clinical Nutrition, vitamin D3’s role in promoting health is more profound than previously suspected.

10.Precautions When Treating Hormonal Imbalances

In some cases, synthetic hormonal treatments (such as insulin or thyroid medication) will be necessary to treat a hormonal imbalance. However the majority of people can feel a lot better by making the lifestyle changes described above.  For people with diagnosed hormonal disorders− including type 1 or type 2 diabetes, Adrenal Insufficiency, Addison’s Disease, Graves’s Disease and Cushing’s Syndrome for example− it’s always important to speak with your doctor before discontinuing medication use. The natural treatments above can still help you overcome your illness and greatly reduce symptoms, but these recommendations shouldn’t take the place of medical supervision. Because hormone imbalances vary so widely in terms of severity of symptoms, always keep track of how you’re feeling, do your research and evaluate how you respond to different treatments.

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