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When my period is getting near, I feel like a totally different woman. Not bad per se, just a little bit less in control of how I show up in the world- you get me?

 

Part of that is wanting to say fuck off to my healthy food choices and instead indulge (a little too much) in some not so great choices.

 

As this point in my own hormone-balancing journey, most cravings (if I get any at all) don’t have the extreme power to make me binge- although they used to. I’m no stranger to downing a whole bag of chips or a whole pint of ice cream in one sitting.

 

Then I got fat.

 

Now I know to anticipate these feelings a couple days before Aunt Flo arrives and can eat in a way that satisfies my need for comforting foods without needing to put on “fat pants”.

 

One of the tricks I have up my sleeve is hot creamy beverages. They are incredibly comforting, can be sweet and delicious and can also be packed FULL of healthy stuff without having to eat a mountain of raw kale. #gross

 

Below you’ll find one of my favourites, my PMS-busting hot chocolate recipe! I’ve given a little information below as to WHY these ingredients are great for that premenstrual time (or any damn time) to keep your hormones running smoothly- whether you don’t know what’s going on or have been diagnosed with PCOS, endometriosis or another hormonal imbalance.

 

Full-Fat Coconut Milk

Coconut milk and coconut products in general are a boon for hormone balance and PMS. I use some form of coconut every single day in my own diet. More specifically, coconut provides good cholesterol, which is needed in steroid hormone production.

 

Yes- you read that right. Cholesterol can be a GOOD thing. Cholesterol is the main building block to create pregnenolone, which is the hormone that many other sex hormones are made from, especially progesterone. Having adequate levels of progesterone in the second half of your cycle (aka that PMS time) is incredibly important for warding of PMS.

 

Coconut milk is also high in healthy fats, and healthy fats are one of the best ways to balance blood sugar and prevent binging and cravings during that time of the month (and every day).

 

Many women also experience weight gain with their periods, or are carrying more weight on a daily basis than they’d like. The good news is the fats in coconut oil (medium-chain triglycerides) have been shown to assist weight loss in comparison with olive oil.

 

Cacao Powder

Cacao is the raw form of cocoa or chocolate. It’s got way more benefits than the regular stuff, so it might be a good idea to get your hands on some to keep in the pantry.

 

In that PMS (aka Pissy Mood Syndrome) time, stress can feel like the end of the world. I’ve definitely snapped at family and friends more times than I’d like to admit. The good news is cacao could help. It’s been shown to reduce the release of stress hormones cortisol and epinephrine from the adrenal glands.

 

Inflammation is at the root of hormonal imbalance, regardless of the type. Cacao is very high in flavonoids, antioxidant compounds which could reduce inflammation, even more than green tea or red wine!

 

Lastly cacao is high in minerals like magnesium, calcium, zinc and iron- all important for helping us feel more balanced during PMS time.

 

Omega PowerCreamer

Here’s the secret sauce to the PMS-busting hot chocolate recipe. If you’ve followed me for awhile, you know I LOVE bulletproof/butter drinks. I’ve included several versions of them in my Fat Loss Meal Plan for Moody Women with Estrogen Dominance, and they are always a big hit. The one bugger is having to measure out all those different fats in the drink.

 

I was super excited when the lovely Meghan of Omega Power Creamer contacted me and asked if I’d like to try their product which puts all the rights fats together in one convenient bottle. Their product combines MCT oil (those medium-chain triglycerides I already spoke about), ghee (clarified butter- better for those with sensitivities to dairy) and coconut oil. AND it’s all organic. AND there’s zero weird stuff.

 

I was excited to be able to just squirt some shit in the drink and be done with it! SO easy.

 

Not only does Omega Power Creamer have the same benefits as coconut milk, and it gets even better. The organic ghee is extremely rich in fat soluble vitamins like A, D and E. These vitamins are vital for hormone production (many hormonally-imbalanced women are deficient in all three), mood stability, insulin sensitivity and more. Because the ghee in Omega Power Creamer is also grass-fed, it’s going to have something called CLA or conjugated linoleic acid, a fat that’s known to help lower body fat and cholesterol.

 

The smart folks who created this product have been so gracious to extend a discount for all the Divas in my community! If you’re grabbing Power Creamer off Amazon, simply use coupon code HRMNDIVA to save 15% off your order! Hell yeah!

 

And P.S. you can find other recipes using this incredibly convenient source of healthy fats over here.

 

Tahini

Last but not least on the list here is tahini, aka sesame seed paste. Why tahini? There’s already a TON of good fats in this drink. Tahini is an incredibly high plant-based source of calcium, and time and time again, calcium has been shown to help mitigate symptoms of PMS like anxiety and depression.

Many people assume that dairy foods like milk and cheese are the only way to get calcium, but I don’t recommend dairy for hormonal imbalances and tahini is a seriously delicious and nutrient-packed alternative.
 

PMS-Busting Hot Chocolate

 

Ingredients

 

• 1/3 cup full-fat canned coconut milk
• 1 cup water
• 1 tbsp raw cacao powder
• 1/2 – 1 tsp vanilla
• 1 tsp Lakanto sweetener or a few drops liquid stevia to taste
• 1 tbsp Omega PowerCreamer (I used the unflavoured version but you could use either vanilla or chocolate as well!!)
• 1 tbsp tahini (sesame seed paste/butter)
• Few dashes cinnamon and cayenne (optional, but highly recommended)

 

Instructions

 

1. Put everything in a pot and head over medium-high. Once hot (DO NOT BOIL) either blend with a milk brother, hand held immersion blender or in a regular blender. Be careful in a regular blender- hot liquid is touchy and could burst out when you open the lid if you’re not careful. Sip + enjoy!

 

 

There are so many different reasons our bodies may be suffering, trying to figure it all out can be dizzying. Hormone imbalance is really a hot topic these days in the wellness sphere, and for good reason. 

 

Millions of women everywhere are suffering needlessly with hormonal imbalances. Busy, stressful lives, widespread toxicity, poor diet and sedentary lifestyle are contributing to these imbalances which seem to plague us. 

 

As you may be aware, I have hormonal imbalances myself. I have PCOS as well as an underactive thyroid gland. I deal with adrenal insufficiency as well. All of these issues seem to be connected, and the hormone estrogen is one of those connections. 

 

If you’re struggling with weight gain in the hips, thighs, belly and back, or are dealing with mood problems and bad periods, I urge you to read on. What you will discover may be the lightbulb moment you need to begin taking targeted and natural action to smooth your symptoms and allow you to LIVE again. 

 

What Is Estrogen Dominance?

 

First of all, let’s get this out of the way. Educating yourself about WHAT is going on in your body and WHY (this comes below) will give you the direction you need to keep going. 

 

Estrogen dominance is a term that’s become quite popular, but many don’t truly understand what it means. Often we think “dominance” must mean too much, but this is not the case.

 

Estrogen dominance is simply an imbalance in the ratio of estrogen to progesterone, in favour of estrogen. This could mean that:

 

(1) You have excessively high levels of estrogen

(2) You have normal estrogen and low progesterone

(3) You have low estrogen and extremely low progesterone

 

Therefore, it is possible for women of all ages (even through and beyond menopause) to be estrogen dominant. There are 3 main estrogens, (1) estradiol, (2) estriol and (3) estrone. For the purposes of this article, I’m talking about estradiol- the estrogen that is most important throughout our lifespan. On the flip side, estriol is highest in pregnancy, and estrone becomes the dominant estrogen post-menopause. 

What Are The Symptoms of Estrogen Dominance?

 

There are so many different symptoms or complaints of estrogen dominance, and I’ll outline them below based on the 3 possible variations of estrogen dominance we discussed above. 

 

(1) Excessively high levels of estrogen and low progesterone

• Sore, swollen and tender breasts
• Breast growth beyond puberty
• Swelling in the hands/fingers, legs and ankles
• Menstrual cramps
• Heavy menstrual flow
• Impatience 
• Being called “too bossy”

 

(2) Normal to high estrogen and low progesterone

• Absent periods
• Irregular periods
• Menstrual flow clotting
• Sore, tender breasts
• Water retention/swelling
• Fibrocystic breasts
• Fibroids
• Endometriosis 

 

(3) Low estrogen and extremely low progesterone

• Memory loss
• Depression 
• Hot flashes or night sweats
• Vaginal dryness
• Low libido
• Chronic fatigue
• Insomnia
• Sagging breasts
• Quick weight gain
• Bloating 
• Absent or irregular periods

 

Other, more general symptoms and signs of estrogen dominance include:

• Accelerated aging
• Hypoglycaemia (low blood sugar) – feeling “hangry” between meals
• Premenopausal bone loss
• Thyroid dysfunction
• Uterine cancer and fibroids
• Breast cancer
• PCOS (polycystic ovarian syndrome)
• Ovarian cysts
• Anovulation 
• Low progesterone and/or luteal phase defect
• Cervical dysplasia
• Hair loss
• infertility
• irritability
• Mood swings
• PMS or PMDD
• Sluggish metabolism
• Fat deposition in the hips, thighs, belly and back
• Gallbladder disease

 

How You Get Estrogen Dominance

 

So how did we get here? What happened in our lives that brought on estrogen dominance and all these bothersome symptoms?

 

Toxicity 

First and foremost, we must chat about toxicity. There are infinite sources of toxicity in our environment, and we cannot escape it. This sometimes makes us feel like giving up- because if we don’t have control, what’s the point? The truth is we do have control.

 

The main sources of toxicity we can’t control are:

• Air pollution
• Use of chemicals in clothing, furniture, cars, etc

 

Sources of toxicity we can control:

• Food and water
• Household cleaning products
• Indoor air environment
• Makeup
• Personal care products such as deodorant and shampoo

 

As you can see, a lot of the control is in our hands. This is really important, as toxins can disrupt proper estrogen and hormone metabolism (endocrine disruptors) contributing to any or all of the symptoms listed above. 

 

Specifically, it’s important to watch out for xenoestrogens, man-made estrogens found in many places, including:

• Commercially-raised meat and dairy products like chicken, beef, pork, and all dairy
• Non-organic foods with high levels of insecticides and pesticides
• Tap water
• Shampoos, lotions, soaps, toothpastes, cosmetics, deodorants, etc
• Soft plastics (BPA is a popular xenoestrogen here)
• Artificial food additives, including artificial sweeteners and MSG
• Non-organic soy and soy derivatives like soy protein isolate
• Dryer sheets
• Birth control pills and hormone replacement therapy (HRT)
• Disposable menstrual products like tampons and sanitary pads

 

The problem with these xenoestrogens is that they mimic the function of our natural estrogen, but in a much stronger or more powerful way. Beyond giving our bodies too much estrogen, they will also disrupt that delicate estrogen-progesterone ratio, the definition of estrogen dominance. 

 

Poor Diet

Diet is one of those areas where we do have control, and ignoring this is detrimental to our health. As you can see from the above list, five of the ten sources of xenoestrogens mentioned are food-based. 

 

This makes logical sense then that dietary xenoestrogens are contributing to estrogen dominance. You can also see that these foods aren’t healthy choices either, so eliminating them from your diet is the easiest way to ditch 50% of the xenoestrogens you come into contact with. 

 

Beyond dietary xenoestrogens, other dietary problems can contribute. For example, if you eat a diet high in refined carbs (think bagels, bread, muffins, noodles, donuts, crackers, etc), your blood sugar and insulin balance will be upset. 

 

When this happens, insulin messes with your ovaries, changing up estrogen and progesterone balance. Additionally, insulin resistance and blood sugar imbalance create more opportunity for your body to store extra fat and to be anxious, depressed, irritable or down right moody. 

 

Birth Control and Hormone Replacement Therapy

Medications are another branch of toxicity worth it’s own section. Many women today are on some form of hormones birth control, like the pill, shot, IUD or patch. Other peri- and post-menopausal women are given synthetic hormone replacement therapy (HRT). 

 

All of these drugs push high amounts of synthetic estrogen into your body. Because the lab-made estrogen doesn’t look or at the exact way our natural estrogen does, it often binds to receptors first and has the same powerful and harmful action as other xenoestrogens. When women using hormonal birth control pee, the hormones are left in the water system, ending up in tap water. Local filtration systems just aren’t enough to remove the hormones from the water. 

 

The good news is that there are many non-drug ways to have contraception, or hormone support, depending on your needs. For example, the Fertility Awareness Method (FAM) can be used to prevent pregnancy or enhance fertility, depending on your goals. 

Estrogen Dominance and Weight Gain

So what’s the connection between having estrogen dominance and weight gain? It’s pretty simple. 

 

Estrogen is partly responsible for keeping our metabolisms in good shape. It also helps to maintain fat loss in proper levels. Having too much can slow metabolism, as can having too little. So, you’re more apt to gain weight, especially in the hips, thighs and back, as well as the belly. You might notice you started out as a pear shape, and have gained weight and now have an apple shape, with much of your weight in the belly area as time goes on. 

 

Beyond this, estrogen dominance negatively interferes with thyroid hormone. The thyroid is the main controller of our metabolism, and of estrogen dominance is slowing our thyroid, our metabolism will slow and we will gain weight. 

 

Many women with estrogen dominance also have some level of thyroid dysfunction. 

 

Estrogen Dominance and Mood Problems

Beyond weight gain, mood disturbances are a big light bulb that estrogen dominance may be contributing to your issues. 

 

When estrogen is in balance, we feel sexy, strong, confident and ready to take on the world. We are uplifted and pleasant to be around. 

 

When estrogen dominates over progesterone, this can lead to anxiety (progesterone is a calming hormones) and depression, which may be seen even with low estrogen levels. 

 

Additionally, excess estrogen may have you feeling super irritable, or people may begin calling you bossy because of the way you act. 

 

These things don’t have to be cause for using anti-depressants, but rather are a signal to bring estrogen and progesterone into balance naturally to restore your moods. 

 

Estrogen Dominance and Painful, Heavy and Irregular Periods

Another big sign of estrogen dominance is period issues. Specifically, heavy, painful and/or irregular periods.

 

Having too much estrogen in relation to progesterone can stall or halt ovulation altogether. No ovulation = no period. 

 

Excessive estrogen also builds up the lining of the uterus more than normal, and often results in heavy periods accompanied by clotting. Pain and menstrual cramping may also be severe with estrogen dominance.
 
 

You wake up exhausted from a poor night’s sleep. You go to work, push through the day with loads of coffee and sugary vending machine trips, and barely keep it together without falling asleep at your desk. Once home, you call up your favourite delivery place or throw a frozen processed meal into the oven or microwave.
 
After dinner, you actually start to feel normal- like you can get shit done and then some, it’s your best time of the day! As evening turns to night, you know you should get to sleep, but you’re feeling wired. Your brain just won’t shut off even though your body is ready for a winter’s worth of hibernation. 

 

This is a really familiar story among the women I work with in my 21-Day Happy Hormones Diet program. It’s that ‘wired and tired’ state that over time really wreaks havoc with how we feel and how our bodies and hormones function. 

 

Why Am I Tired And Wired?

 

The answer lies in the function of two small and little-known endocrine glands in the body, the adrenals! You have two adrenal glands, who sit atop the kidneys like little hats. They’re so important, they regulate your whole stress response! Additionally, the adrenal glands may also produce small amounts of sex hormones like estrogen, testosterone and DHEA. A few of the various functions include:

 

• Releasing cortisol in response to short and long-term stress
• Releasing adrenaline and noradrenaline in response to short-term stress (that “Fight or Flight” response)
• Control blood pressure
• Creation of sex hormones, which increases after menopause

 

When you’re chronically stressed out, especially over many years, your adrenal glands simply can’t keep up with the demand for stress hormones, and they crash, potentially contributing to Adrenal Fatigue.

 

Adrenal Fatigue, or insufficiency, or dysfunction is exactly that- your adrenal glands may be fatigued and causing issues in the body. Adrenal Fatigue is characterized by experiencing many of a long list of symptoms, which you can see below. Adrenal Fatigue doesn’t happen over night- it’s something that comes about after years of health issues and stress.

 

Symptoms of Adrenal Fatigue include:

 

• Feeling tired and wired in the evenings, can’t get to or stay asleep and then are bone tired all day long even after drinking coffee
• Irrational anger, irritability, anxiety or are quick to cry
• Constant fatigue
• Weight gain, especially in the belly area
• Blood sugar control issues
• Low blood pressure
• Low blood sugar
• Inability to handle stress
• Low resilience
• Cravings, especially for salty foods
• Reliance on stimulants like coffee and sugar to get through the day
• Weak immune system- chronic colds, flus and other infections
• Mild depression
• Insomnia
• Lack of motivation or “get up and go:
• Short fuse
• Brain fog or poor memory
• Inability to concentrate
• Low libido
• Severe PMS

5 Foods to Improve Your Energy and Get a Good Night’s Sleep

 

#1 Bone Broth 

A true superfood, bone broth contains loads of nutrients beneficial for supporting the adrenal glands, restoring energy and improving sleep. For example, bone broth contains loads of minerals like calcium and phosphorous which not only keep our bones strong but also help to calm the nervous system and feed the adrenals. 

 

Bone broth also contains both collagen and gelatin. You may have seen collagen and gelatin supplement powders available at health food stores. They are the latest craze, and for good reason. Collagen supports a healthy immune system and soothes the lining of the digestive tract. Gelatin is where most of the minerals live, soothes gut lining and can calm symptoms of inflammation and immune over-response. All of this together helps to reduce your body’s internal stresses, like inflammation from foods for example. 

 

#2 Root Vegetables 

An amazing group of veggies, the roots literally help us feel rooted. This is partly due to the energetics of root vegetables- they grow in the ground and that grounding energy transfers into us when we consume them. The benefits of root vegetables are often best obtained when they’re cooked, as it becomes easier for us to absorb their nutrients.

 

Root vegetables such as sweet potato, carrots, beets, winter squash, parsnips, turnips and others are indispensable when you want to heal adrenal fatigue, boost your energy and sleep well. They contain complex carbohydrates that are both extremely comforting when we eat them, and slow the spike of blood sugar when we eat, preventing crashes later on. These complex carbs also help our bodies to produce feel good chemicals like serotonin, boosting mood- hence the comforting effect of these foods!

 

Root veg are also high in many minerals, and the adrenal glands need high amounts of minerals to function well, especially when you’re chronically stressed out. An example of a mineral they contain in abundance is Magnesium. Although they may not have as much as other foods like nuts, seeds and beans, root vegetables are often much easier to digest than the other sources, making it a bit easier to get this calming and rejuvenating mineral into our bodies. 

 

When healing extremely tired adrenal glands, it may be beneficial to use 1/4 to 1/2 cup cooked root veggies with each meal, including breakfast. Having some of these veggies with dinner or before bed can help to reduce sleep disturbances like waking during the night. 

 

#3 Sea veggies

Sea vegetables are not widely used in North America, to our detriment. Sea vegetables are extremely concentrated in nutrients, making them an amazing addition for improving energy, assisting sleep and restoring adrenal function. There are many types of seaweeds, including nori, kelp, dulse, arame, wakame and more. 

 

Sea vegetables are high in many minerals, including iron. If iron stores are low, fatigue often sets in, and immune function suffers, putting additional strain on the adrenal glands. Sea veggies are also high in the mineral iodine, something lacking in Western diets as we get away from eating sea foods of all types. Iodine in small amounts is necessary for proper thyroid function, and a sluggish or under-active thyroid will negatively impact the adrenals and your energy levels. 

 

Lastly sea vegetables contain small amounts of tryptophan, an amino acid used to make the happy chemical serotonin. This may mean that sea veggies are a great addition to the diet to boost mood. 

 

Using sea vegetables is easier than you think. You can buy shakers of kelp or dulse in health food stores or online, and shake it onto your food in place of salt. You can use nori sheets to make wraps for lunch instead of flour-based products, and you can sprinkle strings of sea veggies like wakame and arame into soups and salads. 

#4 Bell Peppers 

Sweet bell peppers are a delicious addition to most any meal. They are also one of the highest sources of vitamin C out there, out-ranked only by papaya. The difference is, bell peppers contain a lot less sugar than papaya, making them a great choice to increase your vitamin C consumption without spiking blood sugar.

 

The high levels of vitamin C (1 cup contains 157% of your recommended daily intake) in bell peppers are food for your adrenal glands. Specifically, the highest amounts of vitamin C in the body are stored in your adrenal glands. Vitamin C is used to produce all adrenal hormones, especially in the production of cortisol, a hormone released in response to both short and long-term stress. When you’re chronically stressed, your body is going to use up vitamin C very quickly. 

 

When you run low on vitamin C, your adrenal glands go into a panic mode of sorts, releasing even more cortisol, meaning you need even more vitamin C that you don’t have. 

 

Getting bell peppers and other high vitamin C foods like broccoli, Brussel sprouts, strawberries and pineapple on a regular basis can healthfully support your adrenal glands to increase energy and allow for a good night’s rest. 

 

#5 Wild-Caught Salmon

Last on the list, but no less important than the other foods, wild-caught salmon has numerous health benefits for the adrenal glands.

 

Firstly, wild-caught salmon is high in omega-3 fatty acids, an anti-inflammatory type of fat most of us aren’t getting enough of. Farmed salmon doesn’t have the same levels of omega-3s, so I recommend choosing wild-caught whenever possible. 

 

Omega-3s help to balance blood sugar, and imbalanced blood sugar and insulin levels put more stress on the body and adrenal glands. Omega-3s are also extremely calming to the nervous system, reducing stress and strain on the adrenals. They may also help to boost mood, increase your energy and calm you enough for a good night’s sleep with regular use. 

 

This is a fabulous recipe using salmon to help you get started. 

 

Beyond the omega-3s, wild-caught salmon is a high protein source. Protein of course is needed to create muscles, but it’s also used in the creation of hormones, like the stress hormones adrenaline and noradrenaline. Consuming enough protein (about 20g-30g per meal and 5g-10g per snack) is an excellent way to support energy production, lean muscle mass, hormone production and adrenal function. 

I’m sitting down to write a helpful post for you about reversing mood swings, and just two hours ago I had one of my own- the tears started flowing, and I felt like I was at my upper limit. Of course, it was over something really simple- my sister’s puppy jumped up and his teeth got me right in the lip and that was it. I felt like I wanted to go ball my eyes out back in bed. 

 

Thankfully, I’m well aware of the techniques I need to turn that mood around and prevent myself from becoming one with my mattress. 

 

And so, instead of crawling back under the sheets and giving this day a big middle finger, I’m here at my laptop writing and getting shit done with more of a smile on my face than I would’ve 5 years ago, when my mood was at the height of bitchiness. 

 

Why Do We Get Mood Swings?

 

Before we can talk about those simple secrets to eradicating your mood swings, it’s important to understand why the flip you’re getting them in the first place! Knowledge is power ladies, and when you know what’s happening in your body, it becomes MUCH easier to fix it. 

 

There are so many reasons we get mood swings, from physical processes (like imbalanced hormones) to our lifestyle and coping strategies. I’m going to share four major reasons below.

 

P.S. Nightly wine does not count as a healthy coping strategy.

 

#1 “Type A” Living + Overcommitment 

 

I want to address lifestyle factors contributing to mood swings before we get into the body science bit. Why? Because we’re always searching for something physically wrong when we don’t feel right, and often (knowingly or unknowingly) avoid thinking about how our lifestyle, emotional and mental health are playing into mood manifestation. 

 

Likely if you’re reading this, you’re a Type A personality. In my clinical experience, most women are- and the more “Type A” they are, the harder they are on themselves, and the worse their moods become. 

 

You might be considered a Type A personality (Type A and B were developed by psychologists based on how people react to stress) if you’re:

 

• Very competitive 
• Extremely self-critical
• Easily wound up
• Tend to overreact
• Feeling a constant sense of urgency around time and getting things done
• Easily aroused to hostility or anger
• Feeling guilty about taking time for yourself
• A multi-tasker

 

I’m a Type A too, and it takes constant compassion from me to ME to bring myself back down to earth. I’ve come along way in the past 6 years (thanks in part to my man Kyle) to where I have times of feeling more laid back, relaxed and ready to go with the flow. 

 

One of the biggest things I notice about Type A women is that we tend to overcommit. We’ll work full time, cook the food, walk the dog, take the kids to after-school activities, join the PTA, help a friend, clean the house, make sure our partner can sit back and relax- and just about anything else we can squeeze in to our limited time. 

 

Did you notice a serious LACK of time for yourself? Yep- it’s basically impossible when you’re constantly giving and doing for everyone else. 

 

Here’s where the mood swings start. Anger, aggression, over-reacting to stupid shit, insomnia-inducing anxiety and creeping depression to the point where we don’t even recognize ourselves anymore. 

 

#2 Estrogen – Progesterone Imbalance

 

Now that you’re sufficiently riled up after reading the above, let’s talk about science and physiology- my personal favorite part, as a major (proud) nutrition nerd.

 

As you may be aware, estrogen and progesterone are your major sex hormones. They are made in the ovaries (mostly) and regulate just about everything for us ladies. Not just our cycles and menstrual flow, but also our moods, our energy, our weight and so much more.

 

Typically, women who experience PMS-related mood swings are estrogen dominant. What this means is that they have too much estrogen in relation to progesterone. This is even possible if your estrogen levels are low, so watch out for that. 

 

When you’re living with low levels of progesterone, you’re more prone to mood swings. Progesterone is a naturally calming hormone, and when in balance can reduce levels of anxiety. Estrogen on the other hand helps your mood stay uplifted, where you feel sexy, powerful and in control. Mess with the balance of these babies and you’re up shit creek when it comes to your moods.

 
  
 

#3 Cortisol and Adrenal Imbalance

 

Cortisol is your major stress hormone, created in your adrenal glands. Cortisol is released in response to both short-term and long-term stress. In an acutely dangerous and stressful situation, cortisol is fantastic because it helps our bodies to either fight or run the hell away from whatever the danger is. 

 

However, when we are getting riled up about everything (see the Type A description above), including the commute to work, dirty dishes in the sink and an over-bearing boss- cortisol is constantly being released, and this will lead to more, crazier mood swings, adrenal burnout, weight gain (hello, belly fat!), etc. 

 

Cortisol also influences neurotransmitters, those chemicals that allow nerves to talk to each other and have a major impact on our mood (like serotonin, for example). Specifically, cortisol gums up the synthesis, transport, breakdown and overall activity of neurotransmitters, leaving you depressed and anxious. I highly recommend checking out the book “The Cortisol Connection” by Shawn Talbott if you’re dying to know more about this science (it’s NOT a light read). 

 

#4 Underactive Thyroid

 

Another endocrine gland, the thyroid, also plays a role in mood swings. Situated comfortably on your neck, the thyroid plays a role in your menstrual cycle, your metabolism, your immune system and your mood, to name a few duties. 

 

The thyroid gland is connected to your adrenals and your ovaries through the OAT Axis, or Ovary-Adrenal-Thyroid axis. They communicate through this axis, and if one is out of balance, chances are the other two are as well. For example, if you’re super stressed, your adrenals are not doing so well, and your body is going to use energy to support them rather than making sex hormones like progesterone, leaving you anxious.

 

In connection to the thyroid, when the adrenals and/or ovaries are going down the crap shoot, the thyroid gland can become sluggish, deepening any imbalances in the adrenals and ovaries, adding to the moodiness. Nutrient deficiency (especially minerals) also contributes to this.

 

It’s important to realize that even if your doctor says your thyroid is “normal” or within range, it may still not be functioning properly. Doctors don’t do deep testing if your 

TSH comes back normal, so you could be walking around with a thyroid issue and not even know about it. But that’s a topic for another day and another post.

 

7 Simple Secrets to Easily Eradicate Your Mood Swings

 

Phew! Now that you understand your body, let’s talk about how to eradicate these mood swings. Moods naturally change depending on external and internal factors as a normal function, but if it’s so severe it’s affecting your ability to function in daily life, it’s time to implement some of these simple secrets.

 

 

#1 Eat Fat

 

Forget about the low-fat fad you’ve been conditioned to use in your own diet. It’s false science, and it’s creating a LOT of health problems for many people. 

 

Fat is the biggest part of our cell membranes (every single cell in our bodies), it is used to create hormones (like progesterone and cortisol), keeps our blood sugar balanced and generally calms the nervous system by insulating nerves. 

 

Make sure to get fat at every meal. My personal favorite way to start the day is with a bulletproof matcha latte, which is loaded with fats and seriously sets my mood and energy up to be stable all day like nothing else ever has. 

 

Other sources of fat to include with your meals are coconut oil/milk/butter, avocados, hemp seeds, chia seeds, all other nuts and seeds, butter, ghee (clarified butter), animal skins/meats, fatty fish like salmon, mackerel and sardines, olives and olive oil, etc. 

 

Aim for a high-fat breakfast plus an additional 1-2 tbsp. added fat to each meal. 

 

#2 Morning Meditation

 

In 2016 one of my goals was to implement a rejuvenating morning routine that included at least 5 minutes of meditation. I’m happy to say that I reached that goal, and have increased my meditation time to 10 minutes since the start of 2017. Ladies- it has changed my life. No word of a lie- people through that statement around, but I’m being completely serious here.

 

I notice on the odd day that I don’t meditate first thing, I’m moody, my energy sucks and I’m generally a royal biotch to be around. 

 

You can do it too. Whether it’s a guided meditation, sitting silently and breathing, using a male or other meditation implement, sitting, standing, walking, lying down- it seriously does not matter. The only thing that matters is that you do it consistently. 

 

You can get an example of a short two-minute meditation in my Happy Hormones in 5 Minutes a Day cheat sheet! Simply click the image below to get your free copy. 

 

  

 

#3 Take Breaks

 

Remember how we talked about why being a go-go-go Type A person and overcommitting yourself is contributing to mood swings? Well, here’s where we remedy that. Simply, stop working yourself into the ground and take a few minutes throughout the day to give yourself a break.

 

Dr. James Wilson, author of “Adrenal Fatigue: The 21st Century Stress Syndrome” recommends getting horizontal if you can during breaks to help recirculate energy and calm yourself down.

 

Breaks can be as little as 5 minutes or as long as 30+ minutes, depending on what you have time for. Schedule it in your planner like any other task or appointment to make sure you’re consistent. I’ll be taking my morning break once I finish writing this article.

 

#4 Rest

 

Beyond taking breaks, it’s important to rest. If you get up in the morning to rush around getting yourself ready before running out the door and freaking out about slow drivers because YOU made yourself late, to boogying around work and back home to make dinner, do stuff with the kids and head back out the door for either kids or personal to-dos and activities, there’s no rest time in there. 

 

Likely you’re also having trouble sleeping if this is your lifestyle, reducing the amount of rest you get even more. 

 

Fill your cup so you can pour out to others (in a happy, joyous and altogether non-grumpy way).

 

Go to bed 30 minutes earlier. Take those horizontal breaks. Take a restorative yoga class. Whatever you need to do to get more daily rest.

 
  

#5 Probiotics

 

A happy gut = happy hormones. It may seem silly to talk about gut health when it comes to mood, but it’s incredibly important for a few reasons. 

 

Having a healthy probiotic (healthy bacteria) balance in the body can:

 

• Calm the nervous system
• Increase production of happiness chemicals like serotonin and GABA
• Improve estrogen detoxification to lessen/help with estrogen dominance
• Improve resilience and immune system
• Support the thyroid gland
• And MUCH more. . .

 

Seriously the research on the benefits of probiotics has just touched the tip of the iceberg, but we DO know that it’s SO important for everything going on in your body. 

 

You can get probiotics by consuming fermented foods like sauerkraut, kimchi, kefir, beet kvass and much more. You can also try a probiotic supplement. My personal favs are:

 

1. Healthy Start System by Natren
2. MegaSpore Biotic by Physician’s Exclusive (only available through practitioners like myself)

 

#6 Liver Detox

 

Functional liver detoxification is imperative for good probiotic balance, for detoxifying excess estrogens and other hormones like cortisol, and for the health of your mood. By regularly supporting gentle liver detoxification, you can remedy any estrogen dominance happening that might be messing with your mood.

 

You can also help regulate the movement of qi (chi), prana (life force) or energy through your body. When the liver is stagnant or sluggish, feelings of anger, irritability, hostility, teariness, and depression may result. 

You can easily support your liver daily by:

• Drinking warm lemon water with some MSM powder upon waking
• Eating loads of veggies- especially the leafy green kind
• Swapping your coffee or caffeinated tea for liver-helping teas like Detox Tea, milk thistle, dandelion root and/or nettle tea
• Exercising and sweating regularly

 

#7 B Vitamins

 

All the B vitamins will play some role in regulating adrenals, sex hormones and mood issues. For example, vitamin B5 helps to regulate stress (anxiety!) and adrenal gland function. Vitamin B6 helps to regulate mood and increase progesterone (which when low can contribute to anxiety). Vitamin B1 or thiamine could also help to remedy mood issues like anxiety and depression. I always recommend getting your B vitamins through a B-vitamin complex supplement that includes all the Bs, as they work synergistically together and prevent an imbalance of Bs from happening.

 

Foods: dark leafy greens like kale, spinach and collard greens, lentils, bell peppers, liver, eggs, almonds, walnuts, sardines, oats and sea vegetables

 

Dose: Follow bottle directions or directions from your natural healthcare practitioner

 

Recommended Products:

• Stress B Complex by Thorne
• Pro-B Complex by AOR Professional
• Advanced B Complex by AOR
• B-Complex Plus by Pure Encapsulations

 

Used for: Sleep disturbances, mood issues like irritability, depression and anxiety, inability to handle stress or low resilience, irregular, painful or heavy menstrual cycles, digestive difficulty, lack of energy and focus, brain fog