Fired Up Friday #4- Why The Hell Aren’t We Taught About Our Hormones, What’s Normal, And How We Can Impact Them??

This really fires me up.

As a mother of teen girls, a women going through perimenopause myself, and as a women’s health practitioner it blows my mind every day how much we don’t know and are not taught about our hormones.

Can you imagine if we were taught at a young age and throughout life how exactly our hormones change each month, how that impacts our body, our mood, our mind and our soul, what is normal and what is not normal symptom wise, how to understand what our body is saying, and can you imagine if we were taught from the get go how we can impact our hormones every day so we feel and look our best?

This is not rocket science.

This should be basic knowledge.

It is called body literacy or body intelligence and we deserve to know it.

Hormones are meant to fluctuate but we should not be suffering endlessly. Not monthly, not in puberty, not postpartum, not as we transition in perimenopause around our 40s, and Menopause to our wise years around our 50s on. There is so much we can do to impact these shifts, so we can lean into the rhythm and wisdom of these powerful hormones. And if we do not listen to symptoms or imbalances in our monthly cycle when we are younger, they will likely talk louder and louder as we make hormonal transitions as we age.

Our hormones are like canaries in the coal mine, they are the first to falter if something is off in our body. If we are having symptoms that are debilitating like cramping, heavy periods, headaches, aches, fatigue, insomnia, brain fog, anxiety, infertility, stubborn weight gain, low libido, skin issues, skipped periods, or other hormone related symptoms- these are messages that we need to pay attention to not just symptoms to cover up. Those symptoms might be common but they are not normal and they are telling you something, and they will talk louder if we do not listen.

Yes, of course there is a place for covering up symptoms so we don’t suffer but getting to the underlying root of what is driving those symptoms is typically not mysterious or out of our control. It is knowledge we all deserve to have. And it is something we can impact every day. If we listen to these messages and respond, they will not have to talk louder and louder (aka worse symptoms).

First, we need to understand how our hormones work monthly. Then we need to understand how they change as we get older. After we understand what is going on in our own body, and we learn what we can do to impact that, then we can choose to take clear and methodical steps to optimize how we feel and age at any age. We are in the driver’s seat of our hormone health and can take control of how we feel.

But we don’t have that choice if we are not taught this.

Why aren’t we taught this?

I am hell bent on helping women understand their body better and helping them to feel their best. I want to bridge the gap that is so sorely missing between women, their doctors, and their health (aka how they feel every day). That is why I am teaching the Women’s Hormone Club and why I am working with my daughters on a hormone project that I am stoked to release soon (stay tuned!!).

Our hormones are powerful. When they are not fluctuating optimally we likely feel like crap at different times of the month, depending what is off. When they are functioning optimally, and we can align with their different energies, our month can flow in ways that feel incredible. When functioning optimally, we can lean into estrogen, as it climbs during the first half of our cycle and we feel driven, social, and sharp. And then, when ovulation occurs, we can lean into progesterone, as it climbs during the second half of our cycle, and we might feel more creative, reflective, and internal at that time. As they both drop right before our period we might have cravings and feel a bit low as progesterone and estrogen are tied to brain neurotransmitters and insulin, our blood sugar hormone. As these hormones rise and fall our mood is impacted, our body, our brain, every part of us. It is empowering to feel these shifts and understand them. Choices we make everyday impact how these fluctuate and how we feel.

Chart from Functional Nutrition Alliance FXNA

The time to focus on your hormones is now, no matter how old you are. But it is definitely time in your late 30s and 40s to get things dialed so as you transition into menopause things go as smoothly as possible. You do have control over this and you don’t have to suffer. We can’t remove all the sensations but we can turn the dial. Body Literacy is power.

As we move through our 40s progesterone starts to decline first, automatically putting us at risk to all the symptoms that happen in estrogen dominance. Because it is largely about the relationship of these two hormones. So it is even more important than ever that things are functioning optimally. Following a drop in progesterone, estrogen starts to go all over the place before it settles at a lower level. Again, we want an optimal environment in our body as these shifts occur so we ease from one phase to another as much as possible. There is so much we can do to ease this transition. Again, knowledge is power and small efforts are everything.

This chart is from Lara Briden’s Brilliant book Hormone Repair Manual

Your gut matters. Food matters. Detox matters. Stress matters. Blood sugar matters. Poop matters. Muscles matter. Sleep matters. Inflammation matters.

What do you think? Have we been taught enough about our body? What it is saying? Are we trained to listen to it? And then know what steps to take to feel our best? No way. Not yet, but I am hopeful this is changing and hell bent on making this happen. I encourage you to join me in this effort. Stay tuned for more!

Janel Ferrin Anderson FNLP, NC, DNM

I am determined to help people understand their body better and help them make changes to impact their health. I see people one-on-one and in group settings both in Truckee and online. I practice truly holistic healthcare and team up with people who want to function their best.

http://mountainrebalance.com/?p=1366 Women’s Hormone CLub

Autumn Love – Food, Energy, Ritual, Women, Treats, And The Kitchen

I have always loved the crisp air, warm spices, comforting foods, grounding energy, and the return to routine that autumn brings.

As I sit here at my computer I can almost hear the crunch and smell the earthy leaves of fall. The days are slowly getting shorter but the sun still shines brightly and lasts just long enough for sport practices and a short walk after work. It is the season of harvest, preparing for the winter, and even some lunchtime trail rides with the kids back at school. Tapping in to the energy of the season is a wonderful and important way to connect to the rhythm that we have evolved for thousands of years to be in synch with and fall is one of my favorite times to do this.

In the autumn I am immediately drawn to my kitchen as it feels grounding after the endless light and go of summer. The slightly cooler and darker evenings quietly beckon me back in. I now crave this return to the kitchen. Fall foods are comforting, warming and cozy. We brew up warm soups and stews that cook for hours and fill the kitchen with mouth watering smells all afternoon. These longer cooked dishes are wonderful for gut health as they are easier to break down and give the gut a bit of a rest. Plus, we use quite a bit of bone broth as a base which has healing gelatin, collagen and minerals. In different ancient healing practices around the world this grounding in the fall is important to balance the dry, windy, and transitional energy of the fall. With the right lifestyle and eating changes we can feel nourished by the fall instead of depleted. I find this to be true for me and am happy to bring my energy down into my roots this time of year and ground into the season.


Apples

I love when I get to pick my own apples but regardless we try to see how many different varieties of apples we can taste and cook with each fall. Stewed apples with cinnamon are one of my favorite gut healing treasures in the fall. The fiber in apples feed our good bacteria in the gut and they produce metabolites that heal our gut wall, talk to our immune system (which is really important in the fall), and even talk to our brain. We eat these stewed apples many mornings and in the afternoon with a sprinkle of chia seeds and hemp seeds and even some mct oil for a good fat. Apples rank at the top of foods with phenolic antioxidants making them high in antioxidants and especially cancer fighting quercetin. My 10 year old Clay loves to bake spicy apple crisp and even makes it gluten free for me to enjoy. Gretal loves baked apples with cinnamon, coconut sugar, and walnuts. I love making spiced gluten free apple cake and John’s heart lies with an almond and cranberry apple pie. But really, is there anything easier and more delicious than sliced apples with cinnamon?


Stirring My Brew (aka spicy chai)

There is not much more that says fall in our family than a brewing pot of chai on the stove. It lures people out of their rooms and into the kitchen to comment year after year “ah, it smells like fall”. The spices of chai are warming to the body and the soul. Cinnamon, ginger, cardamon, cloves, and pepper. All full of healing nutrients to boot (see below). We brew these spices for an hour and then add black tea for a few minutes and strain. After we pour this into anxiously awaiting mugs we add honey and a splash of milk of choice (some like coconut, some cashew, and others full fat cows milk) and savor each cozy and warming sip.


Fall Ritual- Prepping for winter

There are years I am better at preserving foods than others. Sometimes I jar tomatoes or chop and freeze squash, green beens, berries, etc but what I am most consistent with is prepping my fall and winter supply of Fire Cider. I love this ritual. People have been enjoying the immune support and digestive support of fire cider for decades. I love this kind of preserving because there are no rigid rules or formulas. Once you do it a few times you can change it up, add different ingredients or change up the quantities to your liking. My favorite recipes are part of the Healing Foods Club . Making Fire Cider is affordable and rewarding. I take a shot of this fire cider in warm water every morning as part of my morning fall/winter ritual to support my gut, my immune system, and my morning energy.


Letting Go

The fall reminds us that it is okay to let go of what does not serve us or what has transitioned on. As I watch the beautiful golden and red leaves fall to the earth I am reminded to let go. Just when the world is so supremely beautiful, with the snow on the mountains and the bright leaves on the aspens, it is time to let go. All things have their time. Their seeding, their growing, their burning bright, their clinging, their letting go, their becoming one with the earth, and then the seed again. Our crazy world today allows us to think we can have it all all the time but leaning into the seasons reminds us of the importance of the cycle and also gives us a chance to slow down, release, enjoy what is right in front of us. I use my breath, specifically my exhale, as much as I can to release what is not serving me, even if I want to cling to it forever. I use my inhale to feel gratitude for all that I have and love. It is a practice every day as I am far from perfect at this. But one breath at a time…..


The Female Cycle and The Seasons

I love teaching the Women’s Hormone Club and one of my favorite parts is when we go into the different energies of the female cycle. When we tap into the different hormones that are present during each phase of our monthly cycle we often notice that there is a time of the month that we feel more driven, a time we feel more social, a time we feel more introspective, a time we feel like planning, and a time we feel quieter. When we put that cycle over the time frame of the year there is a similar pattern for the seasons of the year. The fall is the time associated with the luteal phase in a woman’s cycle. The time after ovulation when progesterone rises, bringing with it a feeling of calm and going inside oneself a bit more, a coziness, and preparing for what is to come. Do you feel this shift? Or is it at a different season for you?


Trick or Treats

As a nutritionist, some of the candy and food coloring that comes along with Halloween drives me nuts. I have learned that having some treats around the house this time of year that I feel better about curbs the craving to get ravenous around some of the scarier options out there. Some of our favorites are making chocolate mint, chocolate peanut butter, and lemon coconut cups. Another favorite is gluten free pumpkin squares with cream cheese frosting (I also love these as muffins without frosting). These are delicious and remind me of growing up! Another thing I try to do is load the kids and adults up on plenty of protein rich foods before they snack on treats so they do not eat candy when they are hungry. Do you have a trick to keep a happy or balanced relationship with the treats of halloween?

chocolate mint cups RECIPE

RECIPE FOR GLUTEN FREE PUMPKIN SQUARES WITH CREAM CHEESE FROSTING

Fall Foods and Spices

Foods that are in season in the fall include- pumpkins, pumpkin seeds, cranberries, chard, apples, broccoli, sweet potatoes, kale, mushrooms, cabbage, fall squash, grapes, pomegranate and more. Download my cozy fall recipe book loaded with clean recipes here and share what fall foods you love to cook in your kitchen. Check out my blog and Instagram for more seasonal recipes too. My seasonal elixir guide is part of the Healing Foods Club. Classic fall spices incude-

  • Ginger – is a wonderful spice for digestion, it reduces nausea, is anti-inflammatory, and has anti-microbial properties
  • Cardamom -may help to lower blood pressure, reduce inflammation and protect against cancer
  • Cinnamon – may help with blood sugar balance and downstream hormone balance
  • Cloves – may also help regulate blood sugar, reduce inflammation, protect against cancer, and support the liver health


Harvest

I grew up celebrating harvest on the farm and now have a small backyard garden to work and enjoy. I love taking the time to harvest what we have put energy and intention into. This is true for harvesting food but also harvesting ideas, plans, emotions, relationships, work, etc. In the spring we consider what seeds we want to plant, how we will feed and water them, and then in the fall I try to reflect on how things have been going and celebrate the work I have done. This has become a wonderful ritual in the fall for me. I consider how my heart feels, how my body feels, and how my brain feels this time of year and celebrate all that has grown and honor what I have learned so far in the year.


Fall Play


All of this and we haven’t even talked about Thanksgiving yet! I suppose that is for another time. 

Sing up for the Healing Foods Club here.
More information is here
This is included with Foundations of Health

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