Dietary Approaches to Balancing Your Hormones

By Dr. Joanna Rosenfeld

1. Include Healthy Fats

Fat and cholesterol provide the precursors to our sex hormones. Ensuring you get enough healthy fats in your diet is critical to hormone balance. Healthy fats help to decrease inflammation in the body, help to maintain a healthy body weight and

Healthy Fats: Olive oil, coconut oil, avocados, fish, nuts and seeds

How to do it:

  • Include 2tbsp of ground flax seed in your diet each day – you can sprinkle it on top of oatmeal, or in a smoothie. Flax seeds provide a good source of anti-inflammatory fats, aid with digestion and also help to balance estrogen levels in the body.
  • Cook with coconut oil – it has a high melting point and provides a good source of medium chain triglycerides – important for brain health and development as well as weight loss.
  • Drizzle olive oil over roasted vegetables and salads.
  • Try to consume fish 2-3 times per week. Smaller fish will accumulate less mercury, for example: anchovies, butterfish, catfish, clam, crab (domestic), crawfish/crayfish, croaker (Atlantic), flounder, haddock (Atlantic), herring, mackerel, oyster, perch (ocean), salmon (fresh, canned), sardines, scallop, shrimp, sole (Pacific), squid (Calamari), tilapia, trout (freshwater), whitefish
  • Use nuts and seeds as a snack. Chia seeds can be made into a pudding and eaten as a nice breakfast, or snack. Homemade trail mix with a mixture of walnuts, almonds, brazil nuts and cashews are a good mid-day snack to be eaten in moderation.


2.  Increase your Veg!

Eat all the colours of the rainbow to ensure you are getting the phytonutrients your body needs. Aim for 1 cup of each colour every day: blue, red, green, yellow/orange and white.

The cruciferous vegetables are especially beneficial for helping with estrogen balance and detoxification. These include broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy, and chinese cabbage. Arugula, horse radish, radish, wasabi, and watercress are also cruciferous vegetables.

Eating more colourful vegetables also helps to maintain a healthy weight. Being overweight can increase estrogen dominance in the body, and disrupt hormonal balance. Veggies also pack a hefty punch of dietary fiber, which helps maintain regularity, and also ensures that excess estrogens are being excreted.

How to do it:

  • Make ½ your plate veggies – lightly steaming or cooking your vegetables makes them more digestible.
  • If you enjoy a morning smoothie, fill up your blender with a mixture of vegetables: leafy greens, avocado, celery, beets and more.
  • When you make pasta sauces or stir fries, make the bulk of the sauce from vegetables, with some additional protein and fats.

3. Pack on the Protein

Proteins form the building blocks of our cells, and are important for creating hormones, maintaining a healthy immune system, achieving an ideal body composition and much more. Proteins (especially when combined with healthy fats and fiber) help to balance our blood sugar levels, which can be extremely important for reproductive health and ovulation.

How to do it:

  • Choose organic meat when possible to decrease the amount of exogenous hormones in our food.  Ensure a palm-sized amount of protein at all your meals.
  • Choose smaller fish (listed above), which contain fewer heavy metals and toxins.
  • When selecting red meat, opt for grass fed meat. The cuts from grass fed animals are less inflammatory and contain more healthy fats than traditional grain fed meats. These animals also generally come from more humane farms.
  • Choose free-run organic eggs to ensure you are getting the highest quality eggs from chickens that are not confined to small cages.
  • Vegetarian sources of protein are also a great choice, and high in additional fiber. Lentils, beans, peas and quinoa are some great options. If you find you have difficulty digesting beans or lentils, you can try soaking them overnight before eating to break down some of the hard to digest fibers. Rinsing quinoa thoroughly just before cooking will also help make it more digestible.

Foods to Avoid/Minimize:

1. Dairy

In addition to being a common allergen, dairy foods tend to upset our hormonal balance. Dairy has been associated with increased hormonal acne, more PMS and menstrual cramps and increased inflammation in the body.

2. Added Sugar

Sugar is the most inflammatory substance we can consume. It disrupts our blood sugar balance and contributes to systemic inflammation. This can wreak havoc on your menstrual cycle, mood, energy levels and immune system. Sugars are addictive, unfortunately. The more we have, the more we want. So keep your sweets to a minimum, and enjoy fresh fruit to satisfy your sweet cravings.

3. Caffeine

Caffeine can place an extra burden on the liver’s detoxification process and interfere with Caffeine should be limited to no more than 200mg in pregnancy – this is the equivalent of a “short” drip coffee from Starbucks. Better yet, switch to decaffeinated coffee or green tea, or herbal teas to help with energy levels, mood and hormone balance.

4. Alcohol

Alcoholic drinks can pack on the pounds and disturb your sleep, contributing to hormonal imbalance. Alcohol also places additional stress on the liver, making it work harder to process and break down hormones. Keep alcoholic drinks to 1/day for women, and none during pregnancy.

5. Processed Foods

Processed foods are high in sugar and simple carbohydrates, leading to blood sugar imbalances, digestive disturbances and weight gain. Processed foods are often high in sodium, contributing to high blood pressure and water retention.

Naturopathic Medical Solutions: Nothing to Sneeze At

One of the more common ailments this time of year is allergies. Just as people are adjusting to the plants of early summer, April brings changes in vegetation that cause a new wave of itchy, watery eyes, runny noses and head-rattling sneezes.

Many patients – and many medical professionals – focus their treatments on relieving the symptoms without tackling their underlying causes. Naturopathic therapies however address both and can help reduce the suffering of allergy sufferers in any season.

The Importance of Gut Health

Nine times out of 10, allergies have their genesis in the intestinal tract. Together, the gut and our airways comprise between 60 and 80 percent of our body’s immune system. That’s why Naturopathic Therapies for allergies – and immune irregularities – begin by bolstering the health of the intestinal tract.

We know that when there is inflammatory or allergic-type reactivity in the intestinal tract most often there also is an immune reaction that can sensitize other mucous membranes and trigger allergic reactions elsewhere in the body. Accordingly, one of the naturopathic therapies for people with allergies is to reduce the consumption of foods that might be triggering allergic reactions.

Identifying Food Sensitivities

Allergy sufferers can obtain food allergy testing and use a food diary combined with an elimination diet to determine which foods are causing their symptoms. In addition to determining which foods you might be sensitive to, other helpful measures include: washing sheets frequently in hot water, replacing air filters, vacuuming carpets often or removing them entirely and investing in a good air cleaner.

Supportive Therapies: Nutrition, Herbs & Homeopathics

Between eight and nine out of 10 of my patients have seen a 90% reduction in allergic reactions – and some have entirely eliminated the risk of anaphylactic reactions – by making changes to their diets, repairing the mucous membranes in their bowels and by using an allergic desensitizing therapy.

Homeopathics and herbs can help reduce the inflammation in mucous membranes and rebuild them. There are literally thousands of such substances that have been shown to help.

A number of controlled studies have proven that homeopathic medicines containing a combination of remedies are at least as effective as commercial antihistamines at reducing allergy symptoms, especially seasonal allergies, but without the side effects associated with commercial drugs. For best results using these types of remedies it is always advisable to seek the advice of a naturopathic doctor.

Attending to Stress:

As with many other ailments, reducing stress levels can help to reduce allergic symptoms. The study of how one’s mental state interacts with the nervous and immune systems is known as psychoneuroimmunology. Researchers have observed that as people become more stressed and the nervous system becomes more irritated, histamines are released.

There are any number of homeopathic, nutritional and botanical remedies that can help reduce stress and, as a consequence, reduce the severity and period of allergic symptoms.

– Article prepared by Dr. Tasnim Adatya

*The information contained is intended for educational purposes and is not intended to diagnose, treat or prevent illness or disease.


Clinic Notice:

Dr. Adatya will be hosting a Naturopathic Allergy Clinic from April – August 2012

Diagnostic testing for allergy sufferers. Skin prick test suitable for Adults and Children for trees, grass, weeds, dust, dander. High degree of sensitivity and specificity.

Talk to Dr. Adatya if this test is right for you.

Dry Skin? Skip the Spa and Try Chinese Medicine for longer lasting results!

As we approach Spring, many of us are experiencing skin woes after a long, cold Canadian winter. Dry, chapped, tight skin is common at this time of year and all the worse for those suffering from eczema and other dermatological conditions.

Signs your skin can benefit from treatment:

  • Watering Eyes
  • Dryness
  • Itching
  • Flaking
  • Dehydration lines (fine lines and wrinkles)
  • Cracking and Bleeding in more severe cases
  • Conditions such as eczema, psoriasis, rosacea, acne

Symptoms can be eased with:

  • Facial and Body Acupuncture Treatments
  • Chinese Herbal Medicine
  • Supplements
  • Dietary Therapy
  • Natural Topical Products

How to resolve these symptoms at home:

  • Drink plenty of fresh, filtered, water, at least 8 glasses per day.
  • Eat, whole organic food wherever possible
  • Limit sugar, refined carbohydrates, caffeine, alcohol
  • Use an all natural emollient, Organic Extra Virgin Coconut Oil is a great option
  • Take a quality Multi Vitamin
  • Eat good fats in the form of walnuts, avocados, and fish oils
  • Get a good night’s sleep

Steroids and other prescription topical creams do little to address the underlying cause of dehydration, allergies, autoimmune conditions, hormonal imbalances, inflammation and malnutrition that lie at the root of many skin conditions. A multi-pronged approach that addresses the whole body is your best bet to restore balance.

Resolving these symptoms with a Doctor of Traditional Chinese Medicine:

Whether you wish to treat a dermatological condition, slow the aging process or work on a preventive level, the principles of Chinese Medicine can help you bring a glow back to your skin from within. Always consult a registered healthcare practitioner before beginning any supplementation regime.

– Advice offered by Dr. Kelly Cmolik

*The information contained is intended for educational purposes and is not intended to diagnose, treat or prevent illness or disease.