8 Ways to Balance Your Hormones

8 Ways to Balance Your Hormones (and boost your fertility in a natural way)

1. Omega 3 and Omega 6

Balance your intake of Omega-3 and Omega-6 Fats… a mother’s diet has changed drastically in the last 100 years. Since the Industrial Revolution and the advent of modern farming, our consumption of vegetable oils has gone through the roof. And with that upturn, fertility has decreased. So why?

Inflammation from dietary sources has been linked to increased rates of heart disease, diabetes, leaky gut syndrome, obesity, stress and depression. When stress from cortisol increases and bodily processes suffer from aggravating levels of acidity in the stomach, the body can’t maintain a fertile state.

The hormones in the gut and the rest of the body have gone haywire. How can we boost fertility back up? Eat more omega-3s and cut down on omega-6. Diets high in omega-6 fats are inflammatory, whereas diets balanced with omega-3 fats are not. Research has shown that our typical ratios of omega-6 to omega-3 can be as high as 25:1, 15:1 and 10:1. Dangerous.

The healthy ratio our ‘hunter-gatherer’ ancestors maintained was 1:1. And our predecessors had none of the inflammatory health issues we do today.

So to boost fertility, avoid these omega-6 foods:

  • Corn oil
  • Canola oil
  • Soybean oil
  • Peanut oil
  • Cottonseed oil
  • Sunflower oil
  • Fried foods (cooked in these oils)
  • Baked dairy goods

Instead, add these omega-3 rich foods:

  • Wild, saltwater fish
  • Flaxseeds
  • Chia seeds
  • Walnuts
  • Grass-fed animal products
  • Fish oil supplements (mercury-free)

2. Vitamin D

Vitamin D is not just a vitamin, but in fact a hormone, responsible for keeping inflammation levels low and synthesizing with sunlight to prevent depression, vitamin D is something many us don’t get enough of.

The Center for Disease Control has reported that at least 30% of the US population is vitamin D deficient. And if you’re having difficulty with conception, low levels of this key hormone may be to blame. The American Journal of Clinical Nutrition recently reported that vitamin D3 is essential for fertility health because it affects the adaptive immune system, the innate immune system, insulin secretion by the pancreatic β cell, multifactorial heart functioning and blood pressure regulation, and brain and fetal development. (whew).

Sunshine: giving your body a healthy helping of full spectrum sunlight can help stabilize hormones. Get out and take a walk around the block a couple of times a week. This will help get you the exercise you need, as well as the sunshine your body craves.

If the insulin system is dysfunctional, the body’s inflammatory response is heightened and sits on a state of high alert. This prevents fertility conditions from occurring. The CDC cites the low levels of daily sunlight most Americans receive as the cause for this. You can remedy vitamin D deficiency easily. Just enjoy 20 minutes a day of unblocked sunlight or consider a vitamin D3 supplement

3. Exercise

Exercise is a crucial component in boosting fertility. Motherhood blog Pregnant Chicken makes light of this need in a clever way:
First Pregnancy: You complete pregnancy-safe workouts at least three times per week. Second Pregnancy: Chasing around your toddler and walking the dog = exercise complete. Yes, you need to move around regularly to boost your chances of pregnancy.

A study by the University of North Carolina showed that women who were most active prior to fertility pharmacy treatments were 3x more likely to conceive as those who were not active.

What exercise is best? Well, any exercise is good – even if it is just doing the housework, or walking the dog.

Exercise is a body normalizer – it balances the functions of the organs and keeps the hormones humming along nicely. Exercise also reduces anxiety, encourages quality sleep, curbs insulin levels and alleviates depression.

4. Eat the right Fats

Don’t ignore all fats. Our bodies need a variety of healthy fats to keep hormones balanced. Without fats as the building blocks, hormone production stalls and the body begins to malfunction. When our diet is lacking fatty acids, the body fails to absorb certain key vitamins and minerals for hormone production as well.

Foods to avoid during pregnancy for women who are having trouble conceiving include those that are high in trans fats. Trans fats have been linked to the development of endometriosis which is one of the most common causes of infertility among women.

Stay away from fried foods, margarine and certain types of chips and crackers.

There are good fats that you’ll want to load up on and you can find them in foods like tuna and salmon.  ‘A pregnancy diet should have you increasing your calorie intake by about 300 calories per day’. This means eating saturated fats and cholesterol to get those short, medium and long-chain fatty acids.

Enjoy plenty of fatty saltwater fish, coconut oil, avocados and grass-fed butter – all are amazing sources of essential fatty acids. Healthy fats also benefit you by keeping inflammation levels low, boosting the metabolism and increasing satiety.

5. Meditation

An effective, proven relaxation habit that’s guaranteed to boost fertility. Because meditation breaks the daily cycle of stress, it curbs cortisol, the stress hormone directly tied to prohibiting fertility capabilities. When we meditate, soothing brainwaves are increased and our innermost selves have a chance to unwind.

The process of sitting with yourself, free of distraction and expectations, allows your true priorities to emerge. Childbirth.After meditation for a couple of weeks, you’ll be less anxious, more in touch with your body and better aligned for a pregnancy.

6.Acupuncture

Acupuncture is incredibly effective at correcting hormone imbalances in the body. In these days many things will happen: Stress hormones responsible for infertility will decrease. Blood flow to the uterus will increase, a key marker of fertility.

The hypothalamic-pituitary-ovarian axis will normalize, essential to fertility. Check my post on acupuncture.

7. Sleep

Many people sleep less than 6 hours a night, and if you are one of these people, and you’re trying to get pregnant – please, just sleep on a bit more. You could be sleep deficient, which is not helping matters.  Insufficient sleep wreaks havoc on your hormones. It is while we sleep that our bodies repair cells and regulate fertility hormones such as progesterone, estrogen, luteinizing hormone and follicle-stimulating hormone.

One especially crucial fertility hormone is leptin which directly affects ovulation. Women need adequate sleep for proper leptin production. If leptin is disrupted, menstrual cycles are disrupted. Poor sleep also causes cortisol to spike the next day which results in anxiety, excess inflammation, and high levels of insulin, all decreasing optimal conditions for pregnancy.

Also limit your Caffeine intake. It’s been shown that stimulants, such as caffeine, cause the adrenal gland to over-produce hormones. Try to cut-down or cut-out your caffeine intake.

If you’re trying to conceive, shoot for at least 7-10 hours of sleep a night.

In Summary

To be at your most fertile, treat your body like a temple. This means correcting hormone imbalances through the everyday choices surrounding diet, exercise, sleep and relaxation. You should aim to keep stressful cortisol levels low through meditation, acupuncture, and exercise. These activities will also prohibit inflammation in the body and keep you feeling great. Eat a diet rich in healthy fats to ensure quality nutrition, but also reduce inflammatory stress responses in the body. Part of this is to eat a balance of omega-3 and omega-6 fats, avoiding processed carbs and trans fats especially.

If you’re looking forward to a pregnancy, simply make your health a priority practice – and wait for the good news!

To learn more about getting pregnant naturally, check out this proven pregnancy guide.

MH

How To Read a Golden Retriever

How To Read a Golden Retriever

Have you ever wondered what your dog, mad golden retriever in my case,  is doing when they are interacting with another dog? Do you sometimes feel like you’re watching some strange ritual when your dog meets with another dog?

And some times you are watching, a little unsure abut whether to step in
and stop your dog, or let the activity go on.

You’d be amazed how many people misread their dog’s behaviour and yet it’s actually pretty easy when you know how. Knowing whether your dog is happy playing, or feeling distressed, can make all the difference to how they socialise with other dogs.

There are actually quite a few tell-tale signs. When you realise what they are then it becomes more enjoyable to watch. Of course dogs can read each other without any effort, it comes naturally to them, however for us humans it doesn’t. We need to learn the different body language signals that they use.

So here are some of the key gestures that you can watch out for to
understand what your dog is thinking. At the bottom of this article is a
link to an amazing video by Doggy Dan in which you can watch all of the
behaviours I mention below for yourself.

Head over the back of another dogs neck

This is one of the most common ways a dog will attempt to assert their
dominance over another dog. Actually this is neither good or bad. Some dogs
however will contest it if they are not happy being dominated. A dog who
is not happy with this will clearly let the other dog know!

Lifting One Paw In The Air

Your dog stands still on three legs. This is a fairly submissive gesture that says I am submissive and non-threatening. The other dog may react in a number of ways but it is generally a good sign.

Returning To Play

Your dog leaves, then returns to play more with another dog again a few minutes later. This is a sign that suggests a dog is happy to play. Often this simple behaviour is overlooked by dog owners. Many times a dog may look like
they are not enjoying things as they are being dominated and pushed
around, but they are actually very happy and will run back for more! If they
were really unhappy they would very likely stay away.

Hackles Up – the hair on the dogs back goes up

Many people think that this automatically means that the dog is
being aggressive, or is going to be aggressive, however it can also just be
excitement. It does mean that the dog is very alert but this can be
because they just love playing with other dogs. Keep an eye on your
dog and don’t panic.

360 Degree Spins

Your dog performs one or more complete spins The dog spinning will almost certainly be very happy and will be trying to encourage some play activity. When a dog turns their back on another dog it shows that they are relaxed and not scared.

There are so many little things to look out for – some are more obvious than
others. If you are interested in learning more about how to read dogs take a look at The Online Dog Trainer, with over 250 videos of advice – to help you have a dog that you can be proud of.

This video website is an excellent source of learning not only about how
to interpret your dogs behaviour but also how to stop unwanted behaviour
and train a new dog or a new puppy.

To check out the 3 day $1 trial offer just CLICK HERE.

Enjoy learning more about how to read your dog!

MH

Hormonal Balance

Hormonal Balance

A high-stress lifestyle coupled with bad eating habits can wreak havoc on a woman’s delicate hormonal balance. Even healthy women who follow a good diet may find glitches in their hormones.

Symptoms of hormonal imbalance may include PMS, osteoporosis, weight gain, unusual sex drive, changes in your skin, allergies, uterine fibroids, urinary tract infections, fatigue, anxiety, water retention, hair loss, facial hair growth and even depression.

By keeping hormones in balance, women can find it easier to maintain a healthy weight, keep a regular menstrual cycle, as well as exude optimal energy levels.

The pituitary gland, located in the brain, makes these hormones.

If you’re having a hard time getting pregnant naturally, relax. …  infertility is often the result of hormone imbalances. Millions of women worldwide suffer from hormonal imbalances in estrogen, insulin, cortisol and adrenaline.

First, remember it takes the average couple 4-6 months to conceive anyway. After one year of trying, you have about an 85-95% chance of getting pregnant before contacting a fertility doctor.

Pregnancy is only granted to those mothers healthy enough to carry the baby. However, modern lifestyles oftentimes are run against what our bodies need to get pregnant.

Infertility is often times the result of hormone imbalances.

Millions of women worldwide suffer from hormonal imbalances in estrogen, insulin, cortisol and adrenaline. These hormonal fluctuations arrive via the typical culprits:

  • Poor gut health
  • Persistent inflammation
  • High levels of stress
  • Toxicity

Fortunately, there’s a slew of naturopathic remedies available to correct hormone imbalances and boost your fertility.

After reading this, you can be confident in knowing you needn’t dabble in synthetic hormone replacements, insulin injections, thyroid regulation or other unnatural corrective paths that you may have needed from a fertility pharmacy if you have been diagnosed with a fertility rating indicating you can’t conceive naturally.

Correcting hormone imbalances is in your control. And, therefore, so is your fertility.

8 Ways to Balance Your Hormones

  1. Fats
  2. Meditation
  3. Acupuncture
  4. Omega 3
  5. Vitamin D
  6. Exercise
  7. Sleep
  8. Overall Diet

I will be writing a new post  to go into detail on these topics and will link to it here..

MH

Infertility Signs

Infertility Signs

Many women deal with some sort of infertility during the course of their lives.

Some women show symptoms of infertility, and other women do not know there is a problem until they start trying to conceive. With the many different types of infertility, the signs and symptoms range from women to women or can even affect the man in the relationship.

A woman should see their doctor if they have not become pregnant even though they are trying. ‘Trying’ here means one to two years of unprotected intercourse on an average of three times a week.

A couple should see first their primary care physician, or their own regular doctor in order to diagnose a fertility problem. They may then be referred to a specialist.

Among the many possible signs of infertility, the most common for women is an irregular menstrual cycle. Although an irregular menstrual cycle may be a good indicator of infertility, it could also point to a lot of things and does not necessarily mean that the woman is infertile.

Another of the key infertility signs may be a weight problem in regards to a women being to thin or obese. Some women who are too thin and bordering on emaciation can have a problem conceiving because they lack the proper nutrients. On the other hand, women who are obese sometimes suffer from hormonal problems, which in turn may affect their reproductive system.

Substance and alcohol abuse can also lead to infertility. Although these are causes of infertility rather then signs of infertility because they can make a woman unable to conceive. Then women who frequently use illegal drugs and other substances can harm their bodies too of course, affecting the way it works. They are likely candidates of being unable to produce children because substances and alcohol abuse can and may discourage the proper growth and conception of fetuses.

Signs of infertility can also be apparent in the man too. Anatomical or physical problems may be signs of infertility in men.

Un-descended testicles can be a sign of infertility. Other reasons for infertility in men may be due to due to external causes. Men who wear tight underwear or jeans may have an inability to produce viable sperm for conception.

Exposure to heat on their scrotum and testicles can also lead to a difficulty in producing effective sperm.

Some of the signs of infertility in women and men are the same. Both men and women can fail to to produce offspring through weight problems like obesity or substance abuse.

In the same way a women’s body can malfunction in a way that may not hold a pregnancy, a man might be affected because they may not be able to produce the right amount or form of sperm to conceive.

If a couple has been trying to get pregnant with no results, rather then jumping to the conclusion of infertility, the couple should take steps to make sure they are having intercourse when the woman is ovulating.  There are even apps nowadays to help the woman track her basal body temperature or use an ovulation kit to see when she is ovulating.

Often times, the couple is maybe just not having intercourse around the right time of the month.

To learn more about this – check out the Pregnancy Guide.

MH