WITH Adaptogen Herbs
learn more about how to reduce menopause symptoms and get relief,
read this article on how
to naturally balance hormones.
5 Natural Remedies for Menopause Relief
Black cohosh (80 mg 1-2x daily)
Can help prevent
Natural progesterone cream- ¼ teaspoon (20 mg) to the skin and
forearms 2-3x daily
Can help with menopausal symptoms
and bone density.
Chasteberry 160-240 mg
has been clinically proven to relieve hot flashes.
American Ginseng (600-1200 mg)
help increase energy and relieve hot flashes.
Maca (1000-2000mg daily)
level cortisol levels and reduce hot flashes.
Oils for Menopause Relief
sage oil is
the most effective essential
offers relief from menopause symptoms like hot flashes. In
addition, roman chamomile
help cool the body from hot flashes
help naturally balance hormones. Rub 3 drops of the chosen oil
on the tops of feet and back of neck.
Ways to Balance Hormones Naturally
Eat Healthy Fats (Including Coconut Oil and Avocados)
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.
favorite sources of anti-inflammatory, healthy fats include:
coconut oil, avocados, grass-fed butter and wild-caught
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.
with Adaptogen Herbs
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
anxiety and depression
brain cell degeneration
blood sugar and insulin levels
adrenal gland functions
Your Intake of Omega-3 to Omega-6 Fats
the early 20th century, the use of refined vegetable oils and
omega-6 fatty acids in our diets have skyrocketed.
Because people didn’t also
boost their intake of omega-3
this time period, the result has been
drastically elevated omega-6
levels. I’ve seen an onslaught of chronic diseases
by inflammatory processes literally take over our society,
and a major
reason why is because of very disproportionate fatty
acids in the Western modern
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.
Improve Gut Health & Heal Leaky Gut Syndrome
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
undigested food particles, like gluten for example, leak
through your gut into your bloodstream, it causes disease-causing
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
clear of the foods that can cause damage in your digestive system
most, including: processed foods, gluten, hydrogenated oils and added
Eliminate Toxic Kitchen, Beauty and Body Care Products
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.
Exercise (Especially Interval Training)
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
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
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.
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
Reduce Stress & Get More Sleep
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.
lack of sleep, long-term use of corticosteroids and chronic
stress are three of the biggest contributors to high
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
Watch Your Caffeine & Alcohol Intake
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
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.
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.
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!
Supplement with Vitamin D3
to an article from the American
Journal of Clinical Nutrition,
vitamin D3’s role in promoting health is more profound than
When Treating Hormonal Imbalances
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.