7 FOODS THAT BOOST PROGESTERONE

Is your body giving you signs that progesterone production may be lagging? Symptoms like menstrual flooding, mid-cycle spotting, insomnia, anxiety and unexplained weight gain all could point to low levels of this pivotal hormone for rhythmic cycles, restful sleep and steady mood. Read on for seven delicious foods naturally correcting the course back to balance and hormonal bliss.

What This “Other” Sex Hormone Does
You likely know estrogen helps moderate memory, heart health and bone density…but what about progesterone? In the natural menstrual cycle dance, progesterone production surges dramatically after ovulation prompting the uterus to thicken preparing for potential pregnancy.

Beyond cycling, optimal progesterone levels newly regulate blood sugar, temper inflammation, promote thyroid health, stabilize healthy neurotransmitters for good mood and sleep while also keeping testosterone libido-boosting benefits flowing. Let’s nourish all that with diet!

Phyto-What? Understanding Key Compounds
Certain compounds from plants gently bind to hormone receptors exerting similar effects once metabolized. Lignans and phytosterols mimic estrogen and testosterone while triterpenes imitate progesterone promoting better balance. Now let’s explore sources!

#1 Sesame Seeds The Unsung Hero
While flax garners all the superfood glory for women’s health, sesame seeds actually contain compounds called triterpenes promoting progesterone production in the body more powerfully. Sprinkle nutty, delicious sesame seeds onto salads, stir fries and smoothie bowls daily!

#2 Sunflower Seeds: More Than A Ballgame Snack
Similarly, vitamin E and triterpene-rich sunflower seeds counteract estrogen dominance while boosting progesterone when enjoyed regularly. Sunflowers make perfect probiotic coconut yogurt toppers for hormonal benefits with satisfaction!

#3 Load Up On Lentils
The humble lentil boasts amazing satiating protein and energy-promoting iron…but wait there’s more! Lentils contain progesterone-boosting biochanin balancing out estrogen influence which helps stabilize cycles, lifts mood and eases sleep. Lentils lend superpowers!

#4 Time For Green Tea
The repairing perks of antioxidant-packed green tea abound, but for progesterone power check this out: compounds called theaflavins inhibit aromatase expression preventing conversion of hormones like testosterone to estrogen – promoting equilibrium. Sip daily!

#5 Snack On Almonds
Crunchy, satisfying almonds offer beauty and hormonal benefits too due to sterols that block unhealthy testosterone from binding to receptors. This frees up room for helpful progesterone to engage instead. Have a hormone-repairing handful for pick-me-ups!

#6 Add Avocado To Your Day
Creamy avocados provide anti-inflammatory oleic acid helping temper estrogen overload, but the pièce de résistance is beta-sitosterol binding to respective sites slowing production of the trouble-inciting “E” hormone for balance.

#7 Bake With Buckwheat
Think buckwheat is just a gluten-free grain option? Think again! Rutin and quercetin-rich buckwheat balances hormones by promoting favorable estrogen detoxification so progesterone can shine. Enjoy minis as porridge, granola or plant-powered pizza crust!

Takeaway
Supporting healthy progesterone levels doesn’t require risky creams when wisely leveraging healing foods as medicine. Consume a mix of these nuts, seeds, veggies and herbs regularly alongside active stress-busting rituals – vibrant feminine alignment awaits! Still experiencing concerning symptoms hinting at persistent hormone issues despite dietary diligence?

Claim your FREE 15 minute session to discuss your health history, diet and lifestyle for tailored solutions just right for your unique needs. Here’s to hormonal bliss! Claim FREE Consult Here

3 TIPS TO BALANCE ESTROGEN LEVELS NATURALLY

If you’re approaching perimenopause or menopause, you may be all too familiar with the havoc estrogen imbalance can wreak on your physical and emotional health. Hot flashes interrupting your day, trouble sleeping, weight gain, tanking energy levels and even low mood or brain fog.

For women with endometriosis, estrogen issues can start much sooner than perimenopause. Both low and high levels of estrogen are problematic for different reasons.
Estrogen is an anabolic sex hormone, meaning it loves to build. In our reproductive years this is very important. Though when estrogen levels are too high, meaning in excess, it can start to be problematic.

In most cases we are dealing with estrogen dominance. Most of my clients are not necessarily showing up with an excess of estrogen. Rather estrogen being the dominant hormone due to low progesterone. It is crucial that these hormones are always being evaluated together to get a clear picture of what is going on. Looking at estrogen in isolation can lead to misdiagnoses.

Some women with endometriosis have low levels of estrogen, and even lower levels of progesterone!
Now estrogen has the upper hand! Estrogen dominance is much more prevalent and often misdiagnosed as estrogen excess. For this reason, suppressing estrogen can end up causing more harm than good.

When estrogen levels rise or fall, it impacts so many aspects of a woman’s health beyond just her hormones. But you don’t have to feel powerless! In fact, there are many effective natural ways to balance those estrogen levels for restored energy and vitality.

In this article, join me as we explore three holistic tips to get your estrogen back into balance, naturally. From healing foods to supplements to lifestyle tweaks, you’ll be armed with knowledge to start reclaiming your health.

Understanding Estrogen’s Role
Before we dive into solutions, let’s quickly review what estrogen does in a woman’s body to appreciate why balanced levels matter so much. Estrogen is considered a “sex hormone”, but don’t let the name fool you – it impacts mood, memory, heart health, bone density, insulin sensitivity and more.

Estrogen promotes healthy cholesterol levels and wider blood vessels to optimize circulation and protect cardiac health. It also influences neurotransmitters like serotonin boosting mood and helps build bone density preventing breaks or fractures down the road.

When levels drop around perimenopause, women often gain weight while paradoxically feeling less motivated to exercise. A vicious cycle promoting heart disease risk. It’s no wonder rebalancing estrogen alleviates many frustrating menopausal symptoms. Now let’s explore lifestyle medicine techniques to right the ship!

Tip #1: Fill Your Plate with Hormone Balancing Foods

Diet is one of the most powerful yet overlooked ways we balance our own hormones. For estrogen specifically, focus on foods containing phytoestrogenic compounds and minerals that promote estrogen metabolism.

Top foods to eat regularly include:

● Cruciferous veggies: Broccoli, cabbage, and brussels sprouts contain special compounds activating estrogen metabolism.
● Flax seeds: Flax is rich in lignans converted to estrogen supporters once ingested. Grind fresh for max benefit!
● Bean family: Lentils, chickpeas and beans contain soluble fiber evoking estrogen receptors.
● Fruits like papaya, plums and peaches are also rich in phytoestrogens.
● Herbs and spices like sage, thyme, parsley, rosemary, black cohosh and cinnamon promote healthy estrogen levels.
● High quality protein from wild caught fish, grass-fed meat, eggs, and bone broth aid cell receptor estrogen activity.

But stay clear of soy protein isolates often found in processed foods!

See how nature provides support when strategically tapped via the diet? Now let’s tackle another pillar…

Tip #2: Carefully Chosen Supplements Can Catalyze Results

In some cases, dietary measures simply aren’t enough to overcome genetic predispositions for estrogen issues, environmental toxin exposure or complex, long standing imbalances. This is where targeted supplementation can step in providing concentrated doses of repairing ingredients.

These are my top picks for relieving estrogen overload (I don’t recommend DIM or Calcium d-glucarate for estrogen dominance!):

● Diindolmethane (DIM): Supports healthy estrogen metabolism promoting proper removal so levels don’t build up out of control. Derived from cruciferous vegetables for natural plant power! In most cases I only recommend DIM for short-term use and only under a Practitioner’s care.
● Calcium d-glucarate: This nutrient compels estrogen excretion from cells enhancing the liver’s ability to process and eliminate excess. Support detox!
● Milk thistle: This gentle liver loving herb enhances the organ’s ability to filter toxins and excess hormones contributing to balance.

Be sure to check with your functional health practitioner before adding new supplements if you’re being actively treated for a hormone related condition. They’ll guide you choosing options suited to your unique imbalances and health status.

Tip #3: Adopt an Estrogen Balancing Lifestyle

Last but certainly not least, a holistic repairing lifestyle goes hand in hand with improved diet and supplements providing a foundation for lasting balance. Here are quick honorable mentions since entire books could be written about properly supporting hormones through lifestyle tweaks!

● Move daily to keep inflammation down, detoxification up and body composition optimal since increased visceral fat worsens estrogen overload through enzyme conversion.
● Manage stress through relaxing rituals since cortisol derails hormone repairing efforts.
● Prioritize high quality sleep allowing natural nighttime detox.

The Takeaway
I hope this quick guide gave you a helpful starting point exploring natural solutions for estrogen imbalance relief! Repairing hormone issues doesn’t need to be complicated even though it can feel that way. Start with foundational diet and lifestyle shifts before considering targeted, root cause based supplements if needed.

And the first step towards sustained results is uncovering the unique root triggers throwing your hormones off balance in the first place. Emotional and physical stressors, gut health disruption, environmental toxin exposures, mindset blocks and nutrition issues can all contribute in addition to physiological changes.

Want one-on-one support finding your unique path back to hormone bliss and vibrant health? Then take advantage of my free 15 minute Consultation offer for new clients! Together we’ll…

● Uncover the underlying lifestyle, dietary and environmental contributors unique to your hormone imbalance
● Discuss current and past symptoms plus relevant health history
● Identify initial action steps and longer term solutions for lifelong balance
● Answer any burning questions you have about holistic hormone repairing!

I can’t wait to connect and start you down the path of deep healing. Reach out now to claim your complimentary session! Claim FREE consult here

To your health!

Disclaimer: All content on Nutriroot Health website is created and published for informational purposes only. It is not intended to be a substitute for medical advice and not be relied on as personal advice.

CHANGE YOUR TRAJECTORY BY 1%

What would it look like for you to change just 1% of your daily habits, behaviors or thoughts?
What’s the impact of 1% change?

If you were flying an airplane and you flew off course by just 1%, there is a great chance you’d end up on another continent, let alone in the place you intended to be.
The same thing goes for your health habits. If you change just 1% of your behavior, it can add up to big results.

Every choice you make every day puts you on the curve of achieving your goals and finding success or further from the goal.

But what does 1% change look like?

It could be sleeping 1% longer each night (just a few minutes), changing your diet by 1% each day, eating half the cookie instead of the entire thing, adding 1% more protein instead of carbs to your plate, reading for the time equivalent to 1% of your day.

Once the 1% becomes a habit, you add another 1% change, and another…

Soon you’ve changed your entire life by 1%. You’re living a bigger, more vibrant, more inspired life!
Working with my clients is teaching me as much as it’s teaching them. We don’t learn new habits by making all the changes at once. We learn by changing things slowly and by overcoming challenges along the way teaching us vital lessons.

It’s the things that are easy to do but also easy not to do that make all the difference.

I’d love to know what 1% change you could commit to making today!

To Your Success

9 TINY HABITS THAT WILL TRANSFORM YOUR HEALTH

These 9 simple changes can make a huge difference in your health journey in just a matter of weeks.

1. Avoiding screens 1 hour before bed: Give your mind a chance to unwind by turning off screens at least an hour before bedtime, promoting better sleep quality and overall well-being.

2. Eating a protein-rich breakfast (before coffee): Jumpstart your day with a protein-packed breakfast before reaching for that cup of coffee, providing sustained energy and helping to curb mid-morning cravings.

3. Movement for at least 30 minutes every day: Get your body moving for at least 30 minutes each day to boost mood, improve cardiovascular health, and maintain overall physical fitness.

4. 7000-10000 steps/day: Aim for 7000-10000 steps per day to stay active, enhance metabolism, and reduce the risk of chronic diseases associated with sedentary lifestyles.

5. Morning sun on face for 5-10 minutes: Soak in some morning sunlight for 5-10 minutes to regulate circadian rhythms, boost mood, and support Vitamin D synthesis.

6. 5 x 2-minute deep breathing breaks throughout your day: Take five short breaks throughout your day to practice deep breathing for just 2 minutes each time, promoting relaxation, reducing stress, and enhancing mental clarity.

7. Eat a serving of veggies before every meal: Start your meals with a serving of vegetables to increase fiber intake, promote satiety, and ensure you’re getting essential nutrients for overall health.

8. Go to bed 5 minutes earlier every night until you’re sleeping 7-8 hours: Gradually adjust your bedtime by going to bed 5 minutes earlier each night until you’re getting a restorative 7-8 hours of sleep, supporting optimal physical and mental function.

9. First thing when you wake up, spend 5-10 minutes visualizing how you want your day to go; including taking action on your health: Set the tone for your day by spending 5-10 minutes visualizing your goals and intentions, including prioritizing actions that promote your health and well-being.

To your health