Your period is like your monthly report card- it’s your body’s way of telling you if something is out of whack.  So what does it mean if your period is missing?? There could be many reasons for this, a common condition is Hypothalamic Amenorrhea (HA). 

Hypothalamus = gland in brain that send message for ovulation 

Amenorrhea = absent periods 

Having regular healthy periods are a sign of good health and healthy ovulation. Without ovulation you cannot make a baby, nor can you make all the beautiful hormones that benefit our mood, hair, metabolism, skin, bones and heart health. When your hormones are in balance and harmony, you can have, and you should have, healthy, comfortable and pain-free periods. 

Hypothalamic Amenorrhea (HA) is a condition where a woman's menstrual period is missing for more than six months.

For a diagnosis, all other medical conditions that could possibly explain the lack of period must be ruled out - it is kind of like a process of elimination. If you have recently stopped taking the oral contraceptive pill, this could be why your period is missing - this is different to HA. 

Remember, the pill shuts down ovulation. It is common to take a few months, post-pill, before your brain relearns how to communicate with the ovaries again, in order to ovulate and have a period. 

HA is usually a sign that the body is going into survival mode - The body doesn’t feel safe and doesn’t feel capable of ovulating and bringing new life into the world. The main purpose of the reproductive cycle is to reproduce, right? The reproductive organs differ from other organs, like our heart, lungs and brain that are crucial for our survival. Although the reproductive system is super important, it is not essential to survive. 

What causes HA? 

HA is usually caused by under eating, high stress, and overexercising. When we are not nourishing our bodies with enough food, the body is very clever, and preserves those calories and nutrients for more crucial organs. If we are putting ourselves under too much pressure and stress, the brain is thinking… “Now is not the right time to make a baby, the body doesn’t have the nutrients or mental capacity to support a growing baby” So what does it do? It shuts down ovulation to prevent pregnancy and will present with a missing period. 

• The body cannot differentiate  between “good stress” and “bad stress”. It is all “stress”. When we exercise at a high intensity it is putting the body under stress. This is not always a bad thing… However, even if you are not “over exercising”, high intensity exercise can still be a contributing stressor in HA cases. 

• You can exercise - as long as you eat enough!

What are the symptoms of Hypothalamic Amenorrhea?

The most obvious symptom of HA is a missing period. But there are other symptoms that are less obvious such as: 

• low libido

• increased bone loss

• mood changes

• low energy

• thinned uterine lining 

• most of these are due to low oestrogen

Some women with HA have polycystic ovaries, this does not always mean they have the syndrome PCOS. 

It is common for women to be misdiagnosed with PCOS when they have HA because of many similarities between the symptoms. It is important to understand why your period is missing, to get the right diagnosis, to direct the right treatment. 

HA treatment is generally to eat more food. Whereas, PCOS treatment can often involve managing testosterone and insulin levels. You can see why it is pretty important to get the right treatment? Read more on the different types of PCOS here.

Testing: 

If you lost your period to under eating which has caused HA, you likely will have one or more of the following signs:

• no withdrawal bleed from the pill

• low fasting insulin (less than 4 mIU/L or 25 pmol/L)

• low ratio of luteinising hormone (LH) compared to follicle-stimulating hormone (FSH)

So: Are you eating enough to get a period? 

If you were my patient, I would ask you “Do you feel like you are getting enough to eat? For example, yesterday - did you feel satisfied with your food?” 

You need to be eating a combination of fats, proteins AND carbs to have a balanced intake to support your hormones.

Remember: 

Going on hormonal birth control is not an effective treatment for HA because a bleed on the pill is not a real period.

If you are still confused as to why your period is missing, it is important to get the right support to help you to receive the correct diagnosis and treatment. 

If you’re scared by the idea of eating more, please reach out for help to discuss whether you may have an eating disorder. Eating disorders are common and are nothing to be ashamed of - approaching your eating with self-love and self-forgiveness, and know you’re not alone.

Please reach out to me for more help to get your menstrual cycle sorted.

Book a free assessment here

Being body aware is such an incredible tool and skill to have. Knowing how to track your menstrual cycle is invaluable for women and couples to learn. By tracking your cycle you can learn the days that you are most fertile. This can be useful for those who are trying to achieve a pregnancy or it for those who are trying to avoid pregnancy.

Many women track their cycle using an app. This is a great start to become aware of your cycle and note down any changes. However, these apps are not always accurate and you should never rely solely on an app to tell you when you are ovulating.

Studies show that only 12% of people ovulate on day 14

There are two methods that are commonly used to track ovulation; basal body temperature tracking and cervical mucus tracking. When done accurately, both are extremely effective. 

Women for decades have been measuring their morning basal body temperature to determine when they are ovulating.  Why? Because after ovulation your body temperature increases. This tool has been used by many women, wayyyyyyy before the pill was created, for both the avoidance and achievement of pregnancy. It is important that you are measuring and tracking correctly to get an accurate reading. 

If you are my client, you have most likely been shown the diagram below to learn about your cycle.

How to temperature track accurately? 

1. Use a quality thermometer and take the temperature under your tongue. You need a thermometer that reads at least one decimal place but better if it’s two. 

2. Take the temperature at the same time every morning before doing anything; going to the toilet, checking your phone, having a drink… anything. 

3. Note that drinking alcohol the night before, if you are unwell or stressed, if you are travelling/holidaying, had a distributed sleep, not slept more than 4 hours or taking certain medications are all factors that can alter the reading. 

4. Record the reading on a temperature tracking chart - see example below. 

5. Temp Drop is a device that measures your basal body temperature for you. You wear a band around your arm to sleep and it measures it accurately for you and syncs to an online tracking chart. Using this link will get you 10% off as well

How does basal body temperature tracking work?  

After ovulation there is a surge of progesterone. Progesterone is a hormone which slightly raises your basal body temperature. A normal average basal body temperature is between 36.1-36.5 degrees. The post ovulation increase is very minimal, I'm talking an average increase of 0.3 degrees. The small but significant increase remains from ovulation until the day you get your period. You need to track your temperature every day to get an accurate reading.

The first half of your cycle, pre-ovulation, is the follicular phase, where oestrogen is the dominant hormone. Oestrogen does not have an effect on body temp- after ovulation, progesterone becomes the dominant hormone, and this is how we see the change. 

You measure your temperature at the same time every morning, and once you have received three consecutive increased readings you can now know that you have:  

1. Ovulated 

2. Know that the rest of this cycle (up until your period) you will not be fertile and you will not fall pregnant. 

It is important to remember that the temperature increase is after ovulation. You are generally fertile in the 5 days leading up to ovulation. So this method is not determining the days that you are fertile pre-ovulation. However, after tracking for a few cycles, in addition to tracking your cervical mucus, you can determine the days you are most fertile. 

Basal Body Temp Chart

How to track your fertile cervical mucus. 

Being aware of your cervical mucus is another way to predict your ovulation. It differs from the temperature rise, as it appears several days before ovulation due to the pre ovulatory rise of oestrogen. Tracking both is the best way to accurately determine ovulation. 

It is common and normal to have cervical mucus throughout the whole cycle. Not everyone experiences lots of cervical mucus, however, everyone should see some variations throughout the monthly cycle. The fertile mucus is unique, it has the same texture and look as egg white. You will see it on the toilet paper as you wipe or you can feel it in the vaginal opening. Some will see it on their underwear. It is a clear fluid that will feel slippery and stretchy. You should feel and see a lot of fluid. This is when it is at its peak and your fertile window is at its peak. The purpose of it is to help the sperm swim up the uterus to reach the egg. 

Throughout the monthly cycle and in the lead up to ovulation it is normal to see changes in the mucus. The first sign that your fertile window is beginning is when you start to see changes in your cervical mucus. The early cervical mucus is generally sticky, thick and white- this is when your fertile window is low. As the cycle progresses, and the mucus becomes more cloudy/clear, thin and stretchy, your fertility increases. The fluid also increases in volume and you should not feel dry at the vaginal opening. As it becomes like an egg white texture; more clearer, slippery and wetter, this is when you are most fertile and ovulation is near. On the last day of this egg white type fluid, it is called your ‘peak’ fertile mucus, and is usually the day of ovulation. 

How to track your fertile mucus

The build up to your ‘peak’ fertile mucus day is like the warning signs that ovulation is approaching. This is good for either achieving or avoiding pregnancy. It is important to note that not every cycle will look the same and it can vary each month. There are many factors that can contribute to the quality and timing of your cervical mucus, including; stress, poor nutrition, if you are unwell or if you smoke. 

What to look out for:

• Sensation? Dry, Moist,Wet

• Colour? White, cloudy, yellowish, clearish, completely clear

• Amount? 

• Texture? Sticky, tacky, creamy, gluey, stretchy, slippery.  

How to observe: 

1. Think about how the mucus feels at the opening of your vagina throughout the day 

2. Look for mucus everytime you go to the toilet, observe before and after passing urine

3. Use your fingers to feel the texture

4. Observe before you go to bed and record on the same chart as the temp tracking chart at the end of everyday. 

Being aware of when you are ovulating is a great way to learn about your fertility.

Even if you are not in the position that needs to prevent or plan pregnancy, knowing when and if you ovulate is super important.

Always consult your health practitioner to make sure this is right for you.

Gluten sensitivity is common amongst the general population. Many people experience a range of symptoms after eating gluten containing foods. The most common and obvious symptoms are tummy upsets; such as bloating, diarrhoea, constipation and excessive/smelly gas. The less obvious symptoms are fatigue, nutrient deficiencies, brain fog, skin rash, migraines and worsening of period pain. Gluten is a protein found in grains. Celiac disease is an autoimmune disease that is initiated by the consumption of gluten. It affects 1.5% of the population- with an estimated 80% of them remaining undiagnosed (1). Those with celiac disease must adhere to a strict gluten free diet, as consuming even a small crumb of gluten initiates an inflammatory immune response and causes damage to the gut lining (1). Non-celiac gluten sensitivity is less severe, but far more common, and still causes immune activation, inflammation and damage to the gut lining (2). 

GLUTEN CONTAINING GRAINS 

• Wheat

• Spelt 

• Rye 

• Triticale 

• Barley 

• Oats 

GLUTEN FREE GRAINS 

• Rice 

• Quinoa

• Sorghum 

• Buckwheat 

• Teff

• Corn 

• Millet 

So how does gluten affect periods?

We need sufficient nutrients to produce hormones for healthy menstrual cycles and pain free periods. We also need our detoxification pathways to be working to clear out any excess hormones, to ensure hormonal balance. Untreated gluten sensitivity can damage the gut lining and result in severe nutrient malabsorption. It can also affect the microbiome which is imperative for clearing out excess oestrogen. An imbalance of oestrogen levels is a common driver of heavy and painful periods. 

Symptoms of endometriosis and adenomyosis are commonly driven or worsened by consuming gluten. If you are sensitive to gluten, consuming it causes an inflammatory response and endometriosis is an inflammatory condition (read more on endo here). 

75% of women with endometriosis see a significant reduction in pain when following a gluten free diet (4). 

Some may benefit from going gluten free due to sensitivity to FODMAPS

FODMAPS are types of carbohydrates, if you are sensitive to FODMAPS, the gut doesn’t absorb them. Remember, gluten is a protein which is different to FODMAPS, some gluten grains, such as wheat, contain FODMAPS. FODMAPS generally cause bloating and can worsen PMS. If FODMAPs are an issue for you, going low FODMAP may lessen symptoms of endometriosis and PCOS as they often overlap. FODMAP sensitivity usually only causes gut symptoms (bloating, excess/smelly gas, diarrhoea, constipation).  If consuming gluten causes other symptoms (brain fog, migraines skin rash) it is more likely to be gluten sensitivity or wheat allergy, not a FODMAP issue. The Low FODMAP diet is complex and should be done under the guidance of a qualified practitioner. 

When you have one autoimmune disease, you have a much higher risk of developing 1-2 other autoimmune diseases, such as Hashimoto's thyroid disease for example. Hashimoto’s causes an under active thyroid and is also linked to gluten sensitivity.

Going gluten free has been shown to benefit women with autoimmune thyroid disease (5). 

The thyroid is involved in regulating healthy menstrual cycles, low thyroid function can cause irregular and/or heavy periods. Infertility is also a concern- studies have shown almost half of women with Hashimoto’s disease to have issues getting pregnant  (5). 

Gluten and Fertility?

Unexplained infertility and miscarriage are some of those less obvious signs of celiac disease (1). Gluten sensitivity and infertility may be explained due to nutrient deficiencies or a dysregulated immune system (6). Pregnancy is not viable with insufficient nutrients. Because non celiac gluten sensitivity can do similar damage to the gut lining as celiac disease, it is important to rule this out with a trusted practitioner if you are experiencing unexplained infertility. Celiac disease can be diagnosed with a blood test then followed by an intestinal biopsy. However, non-celiac gluten sensitivity cannot be diagnosed by a blood test. You can test for the celiac gene (HLA-DQ2 and HLA-DQ8) but it does not mean you have celiac- However, it is likely that you could be sensitive and could benefit from going gluten free. 

Women whose periods are missing, AKA amenorrhea, will also struggle to fall pregnant- you need to ovulate to fall pregnant, right? Some women with amenorrhea may also benefit from getting tested for gluten sensitivity.  

Should I go gluten free? 

If you experience heavy painful periods, such as in conditions like endometriosis and adenomyosis you may see a benefit in going gluten free.

Restricting gluten if you have an underactive thyroid may also be beneficial.  

Those who have PCOS may not see a benefit of going gluten free, however, some may see results going low FODMAP. 

Those experiencing unexplained fertility and miscarriages should get screened for celiac disease and may gain from implementing a gluten free diet. 

Everything is individual.

When will I start seeing results after going gluten free? 

The repair process will depend on how severe the gut damage is, and influence how quickly you see results. You may start to feel significantly better after a couple of days following gluten restriction; however, your gut needs a lot longer than a few days to repair. Because gluten sensitivity is an immune response, consuming gluten triggers antibody release which is what damages the gut lining. Antibodies attack gluten and in the process it damages the gut lining, leading to intestinal permeability and further inflammation. Once following a gluten free diet, the body stops making antibodies. The antibodies start to clear out, and after 2 months their damaging effects start to decline. However, it can take up to 4 months for the antibodies to be completely cleared from the body (7). So what does this exactly mean? Adhering to a strict gluten free diet for at least 4 months will allow for your gut lining to repair and minimise the effects of gluten. Even eating small amounts can induce antibody production and cause inflammation and gut damage. 

All in all, going gluten free may be beneficial in many hormonal and period problems.

Always get advice from your healthcare practitioner.

1. https://www.coeliac.org.au/s/coeliac-disease 

2. https://gut.bmj.com/content/65/12/1930.full 

3. https://pubmed.ncbi.nlm.nih.gov/23334113/ 

4. https://pubmed.ncbi.nlm.nih.gov/23334113/ 

5. https://www.hindawi.com/journals/ije/2014/982705/ 

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3001971/ 

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4324867/#:~:text=Before%20serological%20testing%20for%20celiac,%E2%80%9360%20days%20%5B14%5D 

Good hormonal health begins with your diet. Many women experience hormonal issues and are following a ‘healthy’ diet, but are afraid of eating fats… because fats make you fat, right?... WRONG. Fats do NOT make you fat.  Fats are so important for our bodies to function. 

Did you know our hormones are made from fat? You need ample dietary fat to maintain healthy hormones.

Your sex hormones are actually made from cholesterol. Yes you heard that right, Cholesterol.

Cholesterol has had a bad rap in the media, but it is SO important. It is the precursor for the synthesis of sex hormones, adrenal hormones and vitamin D. 

Fats are satiating i.e. they make you feel fuller for longer. More so, the energy from fats lasts longer than carbs. Fats also help to balance blood glucose levels and insulin. Imbalanced blood glucose levels are a common issue in women with the hormonal condition PCOS. 

Every cell in the human body is bound by a cell membrane. And guess what that cell membrane is made from..? Fat and cholesterol. Cell membranes are everywhere in the body. Having a good cell membrane structure allows for strong skin and gut barriers, and helps repair damaged skin and gut linings.

Fats help hydrate the skin and gut from the inside out! Cell membranes help communicate between different cells and are needed for our hormones to work. Our brains are also largely made of fat!!!

You can see now how fats are pretty important, not just for hormonal health but overall health? 

It is important to remember that women (or menstruating people), have a higher need for fat than men. Women's bodies go through some incredible changes. As a result, we require more energy during menstruation, pregnancy and breastfeeding. Women also need a higher body fat percentage compared to men. Please don’t ever feel bad for adding more to your plate or eating more than your partner.

How to know if you’re not eating enough fats?

Your body is very clever, and if your body fat percentage drops too low, it knows that you are not in a state to reproduce and maintain the needs of a growing baby… so it shuts down ovulation and you may lose your period (AKA amenorrhea).

Including lots of healthy fats in your diet does not mean you have to go keto. It is still important to include some carbs to your diet. This will ensure you're eating enough to allow your body to ovulate. These include complex carbohydrates like a big diversity of seasonal vegetables, not the processed breads and packaged foods types of carbs.

By now, I hope you are starting to feel like fats can be your friend… you shouldn’t be afraid of fats like so many people I see in my clinic. Please know that it is OK to eat a full avocado in a day, and it is OK to add butter to things / EVERYTHING! In fact, it is more than OK, and I would encourage you to do so!! So what are the healthiest fats for happy hormones? 

There are 3 types of dietary fats: unsaturated fats, saturated fats and trans fats. 

• The unsaturated fats include Mono and Polyunsaturated fats which contain our omega 3’s. Omega 3’s are super important for our hormones. There is evidence to show omega 3’s can help balance your hormones, regulate your menstrual cycle, and reduce stress hormonal levels (2). 

• Saturated fats: like cholesterol, saturated fat has got a bad name. But the research is inconsistent and there is evidence showing that it is not all bad (3). Saturated fats that are found in natural products like coconut oil and butter can be beneficial to our health, especially our hormones. It is the saturated fats in processed foods that are not so good for us (4). 

• Trans Fats: Trans Fats are the ones to avoid and are linked to poor health outcomes. These included; hydrogenated oils, margarine, fried foods, processed deli meats, processed baked goods, and canola oil. 

FRIENDS DON’T LET FRIENDS EAT MARGARINE

Some of my favourite healthy fats to include into your diet: 

• Wild caught fatty fish- Salmon, sardines, tuna

• Eggs

• Extra Virgin Olive Oil 

• Coconut Oil

• Avocado 

• Ghee

• Butter

• Nuts and nut butters

• Seeds- pumpkin, sesame, hemp, chia, flaxseed, sunflower

• Seed butters - tahini. 

By now your awareness about fats and how they work in your body should be well and truly expanded.

You are now educated to know that fats are not something to be afraid of and I encourage you to go smother some butter on your roast vegetables! 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941370/ 

3. https://pubmed.ncbi.nlm.nih.gov/22208554/ 

4. https://bmjopen.bmj.com/content/8/3/e020167 

Did you know that your period is like a monthly report card? 

I know many people dread “that time of the month” mainly because it might be painful, heavy, uncomfortable - and literally can negatively impact your day to day life. 

A way to flip that around is to make notes of what is happening during your “monthlys” to track what is going on and create your monthly report card.

Tracking things like: 

• How often your periods come (early, late, never…)

• Heaviness of the bleed 

• Clotting in blood 

• Bleeding between periods 

• Pain levels 

• Cervical mucus / vaginal discharge 

• Premenstrual symptoms such as irritability, headaches, acne, or food cravings
  
  
  

TIP:
Using an app like P-Tracker or Flo can be useful to track symptoms rather than trying to remember. We have so many other things going on in our lives these days that remembering every little details about our cycles can be exhausting. 

Now what do all of these tracking symptoms actually mean? 

Check out the list below to start putting some puzzle pieces together! 

Period Report Card Tracker

• No periods at all

  • Possibly: Pregnancy, menopause, stress, illness, thyroid disease, celiac disease, PCOS, low body weight, functional hypothalamic amenorrhea (FHA), high prolactin.

• Early periods

  • Possibly: Anovulatory cycle, short follicular phase, short luteal phase, low progesterone, PCOS, perimenopause, stress.
    
    
    
    

• Late periods

  • Possibly: Anovulatory cycle, long follicular phase, stress, illness, thyroid disease, PCOS, functional hypothalamic amenorrhea (FHA), high prolactin.

• Heavy periods

  • Possibly: Perimenopause, adolescence, anovulatory cycle, oestrogen excess, low progesterone, PCOS, copper IUD, thyroid disease, fibroids, endometriosis, adenomyosis, coagulation disorders, anaemia, low B12.

• Prolonged bleeding

  • Possibly: Anovulatory cycle, PCOS, fibroids. 

• Menstrual clots

  • Possibly: Heavy menstrual bleeding, low progesterone, perimenopause, thyroid disease, endometriosis, fibroids, anaemia. 

• Light periods

  • Possibly: Anovulatory cycle, oestrogen deficiency, PCOS, thyroid disease, excess phytoestrogens, perimenopause .

• Period pain

  • Possibly: Inflammation, zinc deficiency, oestrogen excess, low progesterone, copper IUD, endometriosis, adenomyosis, infection.
    
    
    
    

• Pain before periods

  • Possibly: Endometriosis, adenomyosis, ovarian cysts, fibroids, infection.

• Pain during sex

  • Possibly: Insufficiency arousal causing lack of lubrication, oestrogen deficiency, infection, fibroids, endometriosis, adenomyosis, perimenopause/menopause.

• Pain from infection

  • Possibly: Sexually transmitted disease, yeast infection, bacterial vaginosis.

• Mid-cycle ovarian pain

  • Possibly: Normal ovulation pain (mittelschmerz), temporarily worsened ovulation pain (during first few cycles off the pill), PCOS, infection, endometriosis, ovarian cysts.

• No fertile mucus

  • Possibly: No ovulation, oestrogen deficiency, yeast infection, bacterial vaginosis, perimenopause.

• Abnormal timing of fertile mucus

  • Possibly: Anovulatory cycle, long follicular phase, low progesterone.

• Yeast infections or bacterial vaginosis

  • Possibly: Birth control pill, problem with the gut microbiome, antibiotic use, excess sugar intake.

• Mid-cycle bleeding

  • Possibly: Normal ovulation spotting, anovulatory cycle, endometriosis, adenomyosis, uterine polyp, ovarian cysts, infection.

• Premenstrual bleeding

  • Possible significance: Anovulatory cycle, low progesterone, endometriosis, thyroid disease.

• Bleeding after sex

  • Possible significance: Inflammation of cervix, infection, endometriosis, fibroids.

• Premenstrual symptoms (PMS)

  • Possibly: Oestrogen excess, low progesterone, inflammation, stress.

• Post-menstrual symptoms

  • Possible significance: Anovulatory cycle, PCOS.

Remember - period problems can be COMMON but they are not NORMAL. 

There are many other options for treatment rather than just going on the pill or IUD etc. 

When to get further help for your periods: 

• No period or bleeding at all

• Cycles shorter than 21 days or longer than 35 days

• Bleeding for more than seven days

• Losing more than 80 mL of menstrual fluid in one period

• Period pain so bad that you cannot do your normal activities

• Pain between periods, especially if it is severe

• Bad-smelling vaginal discharge

• Bleeding between periods that is not ovulation spotting

Check out my other blogs for more information on hormones, acne, and things you can implement everyday for hormone treatment.

Oestrogen dominance is a common term used in the health industry but let us dissect that a little more to understand better. 

Oestrogen is often demonised but you actually need good levels of oestrogen to have a healthy hormonal cycle, healthy bones and good quality sleep! 

Oestrogen dominance should actually be described as high oestrogen compared to progesterone. 

Oestrogen and progesterone surge at different times of the month, but if progesterone is not produced at the right amount, this can cause oestrogen to become the more “dominant” hormone in the body.

New Zealand

High oestrogen and low progesterone can cause symptoms such as: 

• PMS

• Premenstrual spotting 

• Heavy bleeding 

• Pain before bleeds 

• Acne 

• High testosterone 

• Weight gain around the middle (from high testosterone)

• Sugar cravings + insulin imbalance

• Low mood / depression 

• Poor sleep 

Interestingly, there are actually three different types of oestrogen in the body plus other forms of oestrogen as well: 

• Estrone (E1) 

• Estradiol (E2)

• Estriol (E3)

• Oestrogen metabolites from gut bacteria

• Xenoestrogens or endocrine-disrupting chemicals (EDC’s) which are environmental toxins that act like oestrogen in the body but can cause toxic overload. 

PSA: The oestrogen in the oral contraceptive pill (ethinylestradiol) is a xenoestrogen

Japan

Causes of oestrogen excess 

1. Hormonal Birth Control 

   The synthetic oestrogen ‘ethinylestradiol’ in the pill is stronger on the gut bacteria and detoxification pathways than our body’s natural oestrogen so therefore can cause damage. Hormonal birth control also shuts off ovulation. Ovulation is the main event of your menstrual cycle and you will not naturally make progesterone if ovulation does not happen.
   See my blog “Understand Birth Control to Understand Your Hormones” for more detail on this.

2. Poor Oestrogen Detoxification 

   The liver and bowel are primarily responsible for removing oestrogen from the body. 

   Step 1+2 happens in the liver which is where other toxins such as refined sugars, bad fats, environmental toxins and alcohol gets processed. Depending on how much of these toxins are present, this can put stress on the liver and can therefore cause a backlog and impair oestrogen clearance - because oestrogen is also metabolised by the liver. Nutrients required here are Magnesium, B-vitamins, selenium and glycine. Deficiencies in any of these nutrients can also impair oestrogen clearance. 

   Step 3 occurs in the bowel, where all of the good bacteria should be. If there are non-beneficial bacteria present in the gut in high amounts, this can cause issues with oestrogen metabolism and can cause recirculation and recycling of oestrogens. This can cause a high level of beta-glucuronidase enzyme which is a great marker to look for in stool testing to assess oestrogen balance.
   

3. Perimenopause

   Perimenopuase can cause a rollercoaster of oestrogen levels and oestrogen can actually increase in the years leading up to menopause. This is what may cause hot flushes, insomnia, breast pain and irritable moods that can go along with perimenopause. 

4. Insulin resistance

   Insulin resistance or sensitivity can be common in Polycystic Ovarian Syndrome and can have a direct impact on high oestrogen and low progesterone levels. Improving insulin levels can assist with the balance of oestrogen and progesterone in the body. 

5. Histamine

   Histamine can play into the excess oestrogen cycle. This is because oestrogen can stimulate the production of more histamine and it also downregulates the production of DAO enzyme which is what is used in the body to actually break down histamine and clear it from the body. 
   Therefore: Oestrogen → Histamine → Oestrogen → Histamine 

How to balance oestrogen and progesterone in the body: 

• Support your liver: reduce alcohol and refined sugars 

• Support your liver by increasing consumption of brassica vegetables 

• Maintain healthy blood sugar levels to manage insulin sensitivity - cinnamon and licorice root tea is amazing for this 

• Do not take hormonal birth control - this is essentially putting synthetic oestrogen (xenoestrogens) into your body every single day.

• Avoid cow’s dairy - non negotiable if you want to manage your hormones. Will help to manage histamine as well. 

• Reduce exposure to xenoestrogens such as pesticides, plastics and environmental toxins 

• Vitex agnus-castus is an amazing herb to promote ovulation and therefore can enhance progesterone, but only if your body is first fully nourished

• Take a good quality zinc and activated B6 - both of these help with ovulation

Always consult your health care practitioner before taking herbs and nutrients.

For more information around understanding how hormonal birth control works in your body click here to read my blog on “Understand Birth Control to Understand Your Hormones”

Detoxification is essential to the human body and there are many organs in the body that help us with this process including the liver, gut, kidneys and skin. There are things that can help our detoxification system in our body and things that can slow it down. When our detoxification wheels are going too slow, this can cause many problems in the body but first and foremost can affect our hormones significantly.

Up to 800 chemicals in our everyday life have been shown to have an affect on our hormonal system by interfering with hormone receptors, hormone conversion and hormone synthesis. These problems can then be linked to thyroid disease, diabetes, endometriosis, obesity and more.

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Ha Long Bay - Vietnam

Your Genes May Guide Your Detoxification Capability

Every year we are exposed to new chemicals that have been put into our environment, food, water, personal care. with this, our bodies detoxification abilities are constantly being put to the test but the main issue is that some people have genes that affect their bodies stamina to keep up with this demand.

Genes passed down from your parents can tell us if you are good at eliminating certain toxins or if you may have trouble processing things like heavy metals, pesticides, herbicide, and organic pollutants which can cause accumulation of toxins in the body.

For example, the gene variants GSTT1 and GSTM1 are linked with the production of an antioxidant Glutathione. This is the most potent antioxidant in the body and one of it’s most important jobs is to eliminate manmade chemicals from the body. If you have a variant in the above genes it may mean that your body’s capability to process toxins might be less than the next person who does not have these gene variants.

Endocrine Disruptors

The main category of chemicals that are bring referred to are called endocrine disruptors and greatly affect the communications between certain hormones and may lead to problems associated with:

• Hypothyroidism / Hashimoto’s / Graves disease

• High oestrogen diseases such as endometriosis and fibroids

• Blood sugar disregulation which can lead to an increased risk of diabetes

• Weight and obesity

Chemicals that may affect your hormones:

• Bisphenol A (BPA)

  • Found in plastics such as plastic water bottles, plastic food containers, inside lining of takeaway coffee cups and tinned food, plastic utensils, thermal receipt paper, phone cases, children’s toys. Also anything heated in plastic leaches more BPA.

• Brominated and organophosphate flame retardants (volatile compounds):

  • Found in rugs, foam furniture, carpets, floor polish, nail polish

• Pthalates

  • Found in cosmetics, perfumes, shampoo, conditioner, soap, body lotions, hair spray, floor and wall coverings, food packaging, children’s toys, detergents

• Pesticides/Insecticides

  • Found in most non-organic certified fruit, vegetables, grains, food in general. Also found in bug spray cans, termite control, lawn and garden treatments, head lice treatment.

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Five Steps You Can Take to Protect Yourself from Toxic Overload

It is important in this day and age to reduce your toxic overload to protect your hormones, prevent chronic disease and to improve your overall health.

1. Reduce Plastic Use & BPA exposure

   BPA found in plastics is essential to avoid when looking after your hormones.

   One of the largest exposures to BPA is drinking water from plastic water bottles. Unfortunately even BPA free water bottles and plastic containers still contain other types of Bisphenol substitutes that have similar hormonal impact as BPA.

   Heating plastic releases even more BPA into the product, so please stop reheating your food in plastic containers asap.

   Switch to stainless steel or glass water bottles, switch to glass food containers for storage. Start keeping all the glass jars you buy food in and use this for storage. Switch to using a glass or stainless steel reusable coffee cup if getting takeaway, use wooden kitchen utensils and ask for receipts to be emailed to you or just put in your reusable shopping bag instead of touching it straight away while still hot.
   
   

2. Reduce Pesticide exposure by choosing organic produce

   Choosing organic produce just for 1 week has been shown to reduce urinary pesticide levels by nearly 90%. Check out the dirty dozen and clean 15 to help you prioritise what is most heavily sprayed and therefore the most important to buy organic.
   
   

3. Switch to 100% Natural Personal Care Products

   Swapping all personal care over gradually to 100% natural is essential for hormone health.

   Remember that your skin is your largest organ and absorbs over 70% of what we put on it.

   This includes products such as shampoo, conditioner, body wash, soap, moisturisers, toner, cleansers, facial scrubs, self tanners, deodorant, makeup, aftershave lotion, lip balm.

   Some great brands you can swap to for all of the above include Dr Bronners, Sukin, Thursday Plantation, Eco Tan, Schmidts, Inika, Zuii, Mukti.
   
   

4. Surround Yourself with Plants to Filter Indoor Air

   Incorporating potted plants into your environment has been shown to reduce indoor air pollution significantly within just 24hours.

   These can include a reduction in VOCs (volatile organic compounds) such as formaldehyde, xylene/toluene, benzene, ammonia and acetone.
   Common plants that have been studied to reduce VOCs include spider plant, peace lily, snake plant, and devil’s ivy.
   
   

5. Use foods and herbs to support your liver detoxification process

   Food is medicine. Using food and herbs to support your liver detoxification pathways can be very powerful.

   Foods such as broccoli, cauliflower, beetroot, brussel sprouts, alfalfa sprouts, bok choy, pak choy, silverbeet, and silverbeet are all very nourishing for the liver and helps to speed up the pathways to clear toxins more efficiently.
   Using herbs such as garlic, turmeric, dandelion root, St Mary’s Thistle, globe artichoke, tulsi, Schisandra, and reishi… just to name a few amazing ones.

   Also remember to make sure that the majority of these above foods are sourced organically to get the full effects of them.

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Let food be thy medicine and medicine be thy food
- Hippocrates

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The main take away here is there are many different ways that environmental toxins can take form in our lives and although it may seem overwhelming to begin with, gradually changing over to a clean lifestyle is a number one priority in supporting your hormones.

Ellen x

*Always consult with your health care practitioner before taking herbal medicine.