Does Christmas play havoc with your hormones? Hormonal imbalances are caused by a combination of factors   LIFESTYLE INCLUDING DIET, MEDICAL HISTORY, GENETICS, STRESS, EXPOSURE TO ENVIRONMENTAL TOXINS, AGE and CHRISTMAS. Well, we are in December and it’s officially the festive season – the time for burning the candle at both ends, stressing about money, presents, time management, family members, work commitments, alcohol induced office parties and much more!  All these factors together with large intakes of alcohol or caffeine, long parties, reduced sleep, STRESS and poor food choices  will impact on  your hormones.  You could develop Christmas hormones.  So, as we are early into the festive season here are a few suggestions to help Christmas hormones at bay.

Eat Healthy Fats (Including coconut oil and avocados)

Choose natural foods when possible. I appreciate this is hard but if you wish to avoid Christmas hormones try when you can. Include foods high in short, medium and long-chain fatty acids – this is key to keeping your hormones in check. Your body needs various types of fats to create hormones, including saturated fat and cholesterol. Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism and promote weight loss.

My four favorite sources of anti-inflammatory  anti Christmas hormones fats are coconut oil, avocados, grass-fed butter, wild-caught salmon and trout. Coconut  oil can be used for cooking, as a moisturiser, to clean your teeth and much more.   From a naturopathic viewpoint it contains anti-bacterial and fat-burning properties so ensure you use some good quality, organic coconut oil daily.

Eat Fish: salmon and trout are one of the best sources of omega-3 fatty acids, which are known to lower inflammation and help with cognitive function so  this is a good time to load up on rich sources of natural omega-3s (other options include wild fish and shellfish,  flaxseed, chia seeds, walnuts and grass-fed animal products).

Happy hormones like foods high in  gamma linolenic acid (GLA) which has been used in traditional medicine for thousands of years.   GLA has anti-inflammatory properties and I have found it helpful for reducing menopause and premenstrual syndrome (PMS),  breast tenderness, mood swings, hot flashes and Christmas hormones.  All symptoms more likely to present over  the festive season when you are likely to be partying rather than mindful living. Foods containing  GLA include borage oil, starflower, evening primrose  and hemp.   Borage can be used on salads, as a massage  oil or on your face to treat spots and hormonal acne.  Borage oil can be bought at most health food shops.  Hemp is an amazing  plant product and again can be used transdermally and internally.  Many vegans find hemp protein powder an excellent source of amino acids.  Hemp associated products can also be purchased at health food shops. If you click of these links use “Maple” promo code for a 10% discount.

Here are some great recipes to download for your hormone health

Download Recipes and Ideas To Support Immunity

Keep hydrated

Water is the most refreshing and revitalizing liquid.  It has the ability to dissolve and remove impurities from our blood. According to research published in the Biochemistry (1) journal, changes in tissue hydration significantly influences hormonal balance, concentration of toxins and the uptake of nutrients.

Here is how poor water intake affects hormonal balance:

• Affects liver and kidney detoxification: Water maintains our circulatory pressure. When we don’t drink enough water our overall circulatory pressure decreases. This affects the detoxification and blood supply of the kidneys and liver. Since most hormones in our body are metabolized by the liver and excreted by the kidneys, any disturbance in the functioning of these organs can directly lead to healthy hormone status.
• The Brain: Hormone secretion and output is controlled by higher brain centres – such as the pituitary gland. Unfortunately, when we are dehydrated the feedback signals don’t work so well which means that functional hormones may not be released adequately.
• Toxins: Most glands are very sensitive to the concentration of toxins in the blood. Alcohol and caffeine both cause dehydration in the body.  When we are dehydrated our bodies can’t release the toxins and hangovers will linger not to mention hormonal  imbalances and symptoms such as spots, breast tenderness, anxiety, mood swings, fatigue and insomnia. Also consider the toxicity within your tampons.
• Drink good quality water – If you don’t have a water filter then I urge you to buy filtered water.  Use non Bisphenol A (BPA) products to carry your water in.  Researchers have uncovered an endocrine-disrupting chemical (EDC) in commercialized bottled water, according to a study published in the journal PLOS ONE. EDCs are man-made compounds that are commonly used in many plastics. These compounds interfere with our hormone systems,  particularly reproductive systems. In 2010, Medical News Today reported on a study which revealed that adults who had been exposed to EDCs prenatally may be at higher risk of breast cancer,  For more information on this look at Medical News Today
• Bathe in Magnesium Salts. The average adult female requires between 280 and 300 milligrams of magnesium daily. If you suffer from fibroids or any uterine disorder  you may need more than the recommended  amount, although you should discuss the proper dosage with a qualified nutrition or naturopathic practitioner . Magnesium is found in foods like leafy greens, nuts, tofu, legumes,  potatoes with the skin on,  whole grains but you can also take it via a supplement or relax  in an Epsom Salt Bath (Contraindications: Heart trouble, High Blood Pressure, Diabetes, Pregnancy)

 

• Epsom Salt Baths are made of the mineral magnesium sulphate. When magnesium sulphate is absorbed through the skin (such as in a bath) it draws toxins from the body, sedates the nervous system, reduces swelling, relaxes muscles and is a natural emollient and exfoliator. Hot water draws toxins out of the body to the skin’s surface, and whilst the water cold it pulls toxins from the skin. Directions: Dissolve up to 500 mg of Epsom salts in a warm bath. Lay back and relax for up to 20 minutes. Do not use soap or body wash etc. When you get out of the bath have a short cool shower. Drink plenty of fluids.Reference: Haussinger, D. (1996). The role of cellular hydration in the regulation of cell function. Biochem. j, 313, 697-710.

Download  Superfoods for Fertility and Hormone Health

Spend some time in silence daily

This is so important.  Mindfulness and meditation is the number one support tool.  It is fantastic to reduce stress and Christmas hormone horror.  If you have never experienced it then I really suggest you try.  There are many forms of meditation –  mindful, such as eating mindfully, yoga, prayer, singing, art therapy, mantra chant, or visualisations which take you on a journey.  You can even try transcendental meditation. Here are some recordings for you to listen to but you may prefer to come to see me for a 1-2-1 meditation class or scroll down to read more about how to experience meditation in one of my workshops or seasonal programmes

Maintain your focus! Start January with good intentions

January is not the time to begin a detox despite the fact that globally everyone seems to think it is! Spring time offers the all important detox (click here for my Spring Hormone Balancing Detox beginning March).  Actually, during the winter  months it is time to “go within” and focus on you!  It is the season when immense personal growth and a profound re-balancing process can occur.  It is time to examine what is working in your life and what isn’t.  It is a good idea to form business plans and step by step coaching plans as to how you can/will achieve any new goals and ambitions you have for 2017. So how can I help you?

Winter: Rejuvenate and relax – £300 for 6 treatments Available: December 1^st – February 28th/29^th 

With short days and long evenings this seasonal  signature health programme offers time to rejuvenate, relax and rebalance Christmas hormones.   I invite you to a course of 6  hour treatments  comprising 30 minutes back neck and shoulders hot stones massage, followed by a lymphatic facial massage  in the Far Infrared “Cocoon”.  End with a cup of steaming home made turmeric tea.

Here’s an explanation about manual lymphatic drainage massage  MLDexplanation

For  more details about this supper Winter Special Offer click here

The Women’s Circle.  Connecting with the ancestors (mothers/grandmothers and beyond)

 I begin my 2017 workshops shortly after the festival of Imbolc, the Gaelic 1st day of Spring although officially February is still considered winter.  

This first workshop offers 4 women’s circle meetings.

We will begin each meeting  with a  mindful movement meditation. (This is an ancient women’s dance of life which promotes a  deeply transformational and powerful  connection with the feminine and male ancestors, earth, elements and heart).

We continue with sitting in circle developing  our connection with the ancestors and complete with a period of  Mother Earth healing.

If  enough interest is generated then  I hope to continue the group but meet once per month thereafter.  This circle is suitable for anyone with some form of healing modality and an interest in psychic development.  Please contact me for further information and guidance. Friday mornings 9.30 – 11 am  February 3^rd, 10^th, 17^th , 24^th £40.00, Hampton Hill

 

Saturday February 4th 2017   Coming Home and Finding Balance   £35 per person. A Love Your Womb Workshop. 2 pm – 5 pm @ Heart-Twickenham

Amanda Wilkes from Amanda Wilkes Yoga   and I  invite you to another  Love Your Womb workshop. This is an amazing womb yoga workshop for women at all stages of their life.

Today  we include elemental practices, deep restorative rest, gentle yoga movement and balancing pranayama.  We explore natural remedies to balance hormones, offer nutrition guidance and discuss the use of essential oils.

Come home. Find balance and equilibrium, regardless of where you are in your cycle of life.

The womb centre is a women’s feminine core and generator of creative potential, bringing balance and loving power, whatever her age and whether she has a womb or not! Womb yoga integrates Eastern and healing philosophy, gentle movement and much more. Enjoy 3 hours of  deep restorative relaxation, yoga, naturopathic philosophy,  kirtan chant and healing.  More information coming soon!

Please email me contact@justineevans.co.uk to reserve  your place on any  programmes, workshops or request a naturopathic nutritional consultation.  You can also call me on 07747 133170.

 

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