If you are currently struggling with a problematic cycle, PMS issues or even adrenal fatigue I hope you will look into some of these books, or at the very least check out the authors who have written them as it’s likely you have a hormone imbalance. Most (if not all) have free resources on their websites to help you identify what your problems may be, and you might be surprised at how a few tweaks to your lifestyle can make such a huge difference in how you feel, and how your body works.
Menopause: According to projections by consumer reports in the Unites States, 25 million women will hit menopause within the next decade. Contrary to popular belief, menopause, which can begin as early as 40 years of age, is not just about estrogen decline. Supplies of other hormones such as progesterone, testosterone and dehydroepiandrosterone (DHEA) also tend to dry up, right along with the skin, hair, eyes and libido. So many women come to my office intensely frustrated with the unwelcome changes in their body during this phase of life, especially an annoying thickening of the waistline. Other common symptoms of menopause include hot flashes, difficulty sleeping, headaches, heart palpitations, poor memory and concentration, urinary urgency or incontinence, vaginal dryness, changes in the appearance of skin and hair and emotional changes including depression, anxiety and irritability.
The concept of eating your carbs early in the day, with the intention that you will have a better chance of burning them off, could actually be setting you up for cravings all day long. Eating a starchy carb, like potatoes or beans early in the day will cause more cravings later in the day, so I suggest you only eat one carb in your last meal. Eating carbs later in the day is proven to raise our serotonin levels, a "feel-good chemical" in our brain, which helps us sleep, and sleep is one of the most important fat-burning activities.
Some patients are nervous about taking a hormone, and I always tell them, “Let’s start with progesterone. It’s the one that doesn’t have any worrisome side effects, and it can have such a large impact on your life.” I think progesterone is No. 2 in significance for women, after testosterone. I always say that if there’s a fire in my house I would grab my children and my progesterone. My husband was a fireman, and he can run for himself.
We've always heard the importance of eating three square meals a day, but that's outdated and is interfering with our hormones and causing us to become overweight. When we eat this way, our body takes more dips and spikes than it should, throwing our hormones such as insulin and cortisol out of whack. Waiting too long to eat between meals causes a blood-sugar drop, triggering a stress response in our body, which will only release cortisol. This usually guarantees that we will overeat at our next meal, leading to a blood sugar and insulin spike. Insulin is the only hormone that stores energy as fat. So the more spikes in insulin a person has, the more fat will be locked inside their fat cells. Big surges in insulin almost always lead to more belly fat, hunger and cravings.
Dr. Henry’s laboratory has made major contributions to the understanding of vitamin D metabolism, particularly regulation of the production of the active vitamin D hormone by the kidney. She pioneered the use of cell culture systems to study renal vitamin D metabolism. A related area of research focus is the regulation of gene expression in the kidney by 1,25-dihydroxyvitamin D3. In addition to peer-reviewed research articles, Dr. Henry has authored chapters for the books Vitamin D and Handbook of Physiology, as well as the chapter on “Vitamin D Metabolism for this Encyclopedia.
Adequate estrogen levels are also essential for thinking and memory. Memory loss is a normal fact of life as the brain ages, but the loss is magnified when estrogen declines. A University of Rochester study published in 2013, in the journal Menopause, sheds light on the effect of menopause on cognitive functioning. Researchers followed 117 women, ages forty to sixty, in various stages of menopause and found that those who were in their first year of postmenopause experienced far greater cognitive decline and memory loss than those in perimenopause. Hormone loss was seen as the probable cause.
Oh lordy where to start. This book can be summed up into : Meditate, eat well, test hormones and try to boost what you are low in first naturally and if that is not possible, opt for bioidentical ones-strechted over 400 pages of blaaa. Peppered with tales of her grandmother mud who was an inspiration to here because she drank lemon water and looked fierce without realizing her grannie sounds like just another over-privileged California health-nut.
Another book by Dr Gottfried, this is a great book for people who need to have a plan laid out for them to follow. Where her previous book specifically tells you how to treat specific problems, this book teaches you how to “reset” your hormones in order to achieve a balance, and in the process lose weight. Many people consider weight loss a matter of calories in verses calories out – which is true if your hormones are balanced.
You kick-start the diet with a two-week detox designed to clear excess hormones such as estrogen and cortisol and reduce inflammation. During the initial four weeks, when you’re determining which foods you need to cut from your diet, Natasha Turner, a naturopathic doctor and founder of the Supercharged Hormone Diet recommends you take supplements. Taking supplements will improve the breakdown of hormones, increase your metabolism and reduce cravings. These include a probiotic, an herbal cleanse for the liver, a bowel cleanser with fiber and vitamin D3. The supplements are optional, however, and are not recommended for pregnant women.
Erika Schwartz, MD, is the leading authority on hormone supplementation in wellness and disease prevention. In The New Hormone Solution Dr. Erika shares her successful, proven program to help women (and men) of all ages prevent and eliminate the symptoms of hormone imbalance in an integrated and caring approach. Learn what hundreds of thousands of healthy men and women have learned from following Dr. Erika’s unique and caring programs.
After the release of my first book, The Hormone Diet, I received hundreds of emails from people around the globe expressing exuberant relief that they finally found some answers. Many felt as if the book had been written directly for them, and they had at last discovered a solution to their nagging symptoms and hormonal hurdles. People were no longer sweeping their issues under the carpet, making excuses or hitting a wall with no discernible answers. It was exactly why I wrote the book in the first place- -to create a practical guidebook that explains the cause, the effect and the solution, so people can make informed decisions about their own health-- one step at a time. But a lot of readers also requested my three-step wellness plan to be more simply laid out. They wanted a more direct pathway to successful solutions--without the science. And so herein lies The Supercharged Hormone Diet 30-Day plan. I want better health to be accessible to everyone, and this plan is so clear anyone can do it.
I loved this book and found it to be very informative. I have read quite a few books on balancing hormones but found this one to be more complete as it addresses many different aspects of weight loss and hormone balancing, not just the use of bio-identical progesterone cream. It describes how hormones are affected by stress, depression and ageing, and offers natural and alternative homeopathic solutions, creams, and mind body techniques to bring hormones back into balance.
When you think that all diets already exist, Valerie Childs came with a great and innovative alternative, explaining the hormones present in our body and how they interact with the food we ingest. The recipes are great and very well-documented with the exact amounts. I recommend this as a diet alternative to lose weight and balance your ingest of food.
While I'm not a big advocate of hormone therapy, Nisha Jackson has a very intrigueing view on this type of therapy and why it would benefit women going through Perimenopause. She gives concise reasons on why our bodies react the way they do during this time in our lives. The book was very interesting and eye-opening. Alot of what she says makes sense. She also gives you tools needed to get through this time.
No matter how an imbalance manifests on the outside, the internal reality remains the same: Any and all hormonal imbalances lead to difficulty losing weight and increased risk of obesity. To determine if your hormones are balanced, try asking yourself a few questions: Do you have trouble dragging yourself out of bed in the morning? Do you experience uncontrollable sugar cravings at 3 p.m.? Nagging PMS every month? Interrupted sleep patterns? Do you get stressed out just sitting in your office? Do you have difficulty coping with every task? Bloating after meals? Skin that has lost its luster or tone? Belly fat that just won’t go away? The list can go on and on, and I am willing to bet that many of you experience some of these frustrations every day. Believe it or not, these factors aren’t just making you feel bad, they may be impacting your ability to lose weight because they are all sure signs your hormones are out of whack!
Mary liked the idea and was willing to get her testosterone levels checked and treat her arms from the inside out. The results showed she had an active testosterone level of less than 1, when 2–5 is optimal for women. We discussed ways to boost her level. I suggested over-the-counter supplements and a topical testosterone-boosting cream. She was willing to take testosterone, but first she wanted to see if supplements worked. After sticking to her plan for four months, she was rewarded with firmer, tighter arms. Her elevated testosterone levels (without a prescription) increased the amount of muscle in her body relative to fat—and firmed the flab.
Finally, I eat 2 pastured eggs, either poached or cooked over easy in coconut oil in my Scanpan. I love the Vital Eggs from whole foods, or duck eggs from my local community-sponsored kitchen. Occasionally, I’ll eat sheep or goat yogurt instead of the eggs, but you may want to consider avoiding dairy if you struggle with acne, autoimmunity, or food intolerances. (Nonstick pans with Teflon can disrupt your hormones. Perfluorooctanoic acid (PFOA), a synthetic chemical used to make teflon, is a possible carcinogen. Instead, use cast iron, enameled cast iron (like Le Crueset), or Scanpan, which is a PFOA-free nonstick product that I love.)
Drawing on current research and the programs she has developed and used to help thousands of women, she offers clear, concise action plans for what to remove and add to our daily diet to regain hormonal balance, including guides for specific conditions and more than 125 easy-to-prepare, flavorful, and anti-inflammatory recipes that are free of gluten, dairy, soy, corn, and nightshades and low in sugar.
Discover how to feel your best and balance your hormones, naturally. Healthy Hormones is about making small and realistic changes to help your body function at its optimum level. Naturopath Belinda Kirkpatrick helps you understand your hormones and provides easy ways to manage symptoms, hormonal conditions and fertility through diet and lifestyle. Expert nutritional advice and lifestyle tips are combined with answers to the many questions that women have asked Belinda during a decade of clinical practice. Healthy Hormones features 50 deliciously healthy family recipes, specially created, styled and photographed by recipe developer Ainsley Johnstone. The dishes are tailored around hormone-balancing ingredients and nutrient-dense fertility foods.
Estrogen and progesterone are the backup players in the symphony. But testosterone is the star, because adequate levels improve almost every aspect of your health, your figure and general appearance, how you function at home and at work, and your zest for life. Sometimes testosterone is even called the personality hormone, because a healthy level actually correlates with assertiveness, motivation, and a sense of power and well-being.
For those of you that are already on the hormonal balancing journey, the new paperback version of my book has nearly 50 pages of brand new content, crafted in response to all the great follow-up questions I’ve received from readers. Throughout the book, you’ll find additional protocols, more on perimenopause and menopause, and even specifics on how to improve your hormonal situation naturally and safely after breast cancer.