HER - Hormones, Emotions and Reproduction

HER (Hormones, Emotions, Reproduction) Seminar Notes

I attended a zoom seminar this week and several of my clients and friends who were unable to attend asked if I could share what I learned. My notes, cannot do justice to the great presentations, but here they are. I hope you gain some helpful nuggets of wisdom!

Hormone Health presentation by Dr. Tonya Hartig

Our body’s innate intelligence seeks to keep us in balance. 

Hormones are chemical messengers that help our body do the things it needs to do. 

Text message analogy – with incomplete information, there can be misinterpretation

PMS is a cry for nutrients

Major life changes are nutritionally expensive.

Puberty is a time of massive hormone change and our body needs more nutrients!

PMS is a cry for nutrients

Menopause is another time of massive hormone change.  It is best to begin preparing for it in your 30’s and 40’s.

Insulin resistance is a key factor in difficulties in menopause.  A healthy diet that keeps blood sugars balanced is helpful in preventing insulin resistance.

Though we often associate testosterone with males, females also need it.  While too much testosterone can lead to PCOS, never the less, it is an important hormone. The key is balance.DHEA is an important precursor to testosterone.  Stress depletes DHEA. 

Foundational nutrition considerations for supporting female hormones:

Multivitamin, B-Complex, Omega 3

Manage Stress

Reduce chemical exposure – consider clean personal care and home care products

·         Toxic chemical exposure leads to xenoestrogens which can mess up hormone balance

Emotional Health presentation by Sue Mersch

Women often carry a heavy emotional load

A woman is like an air traffic controller at a busy airport – on call 24/7

Emotional, physical and mental exhaustion can lead to burnout

Signs include exhaustion, guilt, withdrawal, persistent fatigue

Prevention of Burnout is best accomplished by small consistent actions of self care

Set boundaries – good boundaries protect your health by preventing burnout

“No” is a complete sentence – you do not need to justify it

Remember you are a human being not a “human doing”  Be more mindful of the moment and how you are responding.  Think “I get to do this” rather than “I have to do this”

Take breaks, utilize “box breathing” 

4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold – repeat

Emotional self-care requires you to be aware, tune into yourself, ask yourself, “what do I need?”

A couple of tools include

·         EFT – Emotional Freedom Technique – includes using tapping points and positive self coaching

·         Heart Math (didn’t explain fully)

Book recommendation – The Art of Extreme Self Care by Cheryl Richardson

Foundational Nutritional considerations:

                Multi vitamin, B-Complex, Protein, Hydration

                Helpful herbs such as: ashwagandha, camomile, valerian, ginseng

Fertility and Reproduction Presentation by PJ Myers

Why do so many struggle with fertility issues? What are the causes of infertility? 

Some causes include

·         Ovulation disorders (PCOS can contribute)

o   PCOS – polysystic ovarian syndrome may include, cysts on ovaries, irregular cycles, out of balance hormones (excess testosterone), hair loss and more

o   Often associated with chronically high insulin levels

·         Age related fertility decline

·         Tubal troubles

·         Endometriosis

·         Uterine or cervical abnormalities

Lifestyle and diet factors have a big impact on fertility.

Take a 10 minute walk after eating

Healthy nourishing whole foods help support fertility. Some good eating plans include:

Anti-inflammatory food pyramid, The Mediterranean Diet, Whole Foods Diet

To manage PCOS – Eat the rainbow (abundant and colorful vegetables) low sugar, organic whole grain foods (avoid herbicides and glyphosate), beans nuts, seeds

Avoid environmental toxins such as: BPA in plastics, Phthalates often found in fragrances , Pesticides, VOC, Heavy metals

SELF formula:

·         Sleep and Stress management, develop a regular sleep schedule, 7+ hours nightly

·         Exercise regularly

·         Love – make meaningful connections, feed your soul

·         Food – eat healthy nourishing whole foods (avoid processed foods)

Foundational Nutritional considerations:

Prepare for pregnancy a year or more (preferably longer!) in advance by nourishing your body.  Build up nutrients in advance because growing a human takes a lot of nutrients!

                Multivitamin, B-Complex, Folate, Omega 3, Iron, Iodine, Calcium

                And… Fiber to keep you regular