Hormones and Weight

Do you struggle to lose or maintain your ideal weight? Your hormones may be sabotaging your weight loss efforts!

Hormones are messengers throughout your body - instructing your cells and organs - and help regulate many body processes such as metabolism and weight.

Many women have underlying hormone imbalances that cause much frustration in regards to regulating weight.

The most common hormone imbalances that may be influencing your weight include -

THYROID FUNCTION

Many women have under-active thyroid function and lower than ideal thyroid hormone levels (T4 and T3) which regulate our weight and metabolism, along with many other influences particularly on our energy and mood. If you have been told your thyroid is ‘fine’ after a blood test, you may still have an under-active thyroid and can read more here.

INSULIN RESISTANCE

Insulin helps to regulate blood sugar levels and keep them within an ideal range. When the demand for insulin is excessive - primarily from consuming too much sugar, sweet foods/drinks and refined grains - you can become insulin resistant, meaning you need more and more insulin to have the same effect.

This imbalance is mostly associated with diabetes, but is becoming more common, occuring at younger ages and contributes to the development of many chronic health issues. Insulin resistance is also a major factor in polycystic ovary syndrome (PCOS). You can read more about insulin resistance and how to improve it here.

CORTISOL

Many women live in a constant stressed state which results in increased cortisol and adrenaline. Cortisol is protective and energising in acute bursts but our bodies are not designed to handle ongoing stress and will eventually reach burn out. Along the way our ability to regulate weight will be impacted in a number of ways.

Cortisol slows metabolism by impairing thyroid function, may lead to comfort eating or poorer food choices, contributes to other hormone imbalances, impacts gut bacteria balance, and increased cortisol levels are linked to increased abdominal fat cells. Stress impacts every area of our body and managing stress is key to keeping your hormones and weight in a happy balance!

SEX HORMONES

The most common imbalance for women is higher estrogens in relation to progesterone. This estrogenic environment encourages weight to be stored around the hips and thighs, and you may experience other symptoms such as PMS, fluid retention, sore breasts, painful or heavy periods, fibroids and endometriosis.

Many factors can encourage this imbalance especially ongoing stress, use of the Pill and exposure to estrogenic chemicals (skin care, make up, fragrances, cleaning products, plastics and pesticides). Especially as women we can be applying and exposing ourselves to a huge amount of these chemicals everyday!

Estrogen plays a significant role in the regulation of adipose tissue or fat cells, and these cells can also contribute to the production of more estrogen. Optimal liver and digestive function is important in helping your body to remove these excess estrogens.

Hormone imbalances have numerous impacts on weight regulation, and while supplements can help restore hormone balance there are also steps you can take in your daily life to support happy hormones and improve weight regulation.

Here’s my top 5 tips -

• Stress Management to help reduce cortisol. Lack of sleep, caffeine and alcohol can all increase cortisol, while gentle to moderate exercise can help to reduce cortisol. Here are some other cortisol lowering tips.

• Follow a low sugar lifestyle to regulate blood sugar and insulin - you can read more here.

• Include a variety of vegetables and fibre to support digestive health and removal of excess hormones and chemicals.

• Make sleep a priority as this influences other hormone levels and weight regulation.

• Switch to non-toxic products, use glass/ceramic/stainless steel over plastics and choose spray free or organic produce whenever possible.

If you need help assessing your hormones and restoring hormone balance I’d love to help you.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

Why You Need To Count Nutrients, NOT Calories

Do you spend your days stressing over the number of calories you've consumed?

Do you consider nutrients or health properties of foods, or are you just concerned with calories?

Counting calories can be misleading, time consuming and take the joy out of eating.  

Our bodies and brain need a variety of NUTRIENTS to function optimally and feel our best. 

Nutrient dense foods can sometimes be high calorie food, such as whole eggs or avocado, which is why basing your diet on calories alone can lead to a nutrient deplete diet - this will impact your energy, mood and metabolism.

Consider the picture below comparing two breakfast options with similar calorie content but very different nutrient and health benefits.

---

It's clear which option has more nutrients and health benefits for you.

We need quality fat, protein and a variety of plant foods to provide all the nutrients our body needs - so if you're going to count something make it the nutrients! 

---

Nutrient Dense food is usually:

• Fresh

• Local

• Seasonal

• Minimally Processed

• Raised Naturally (if animal derived)

• Spray Free or Organic

It’s what you do most of the time that counts - so just aim to choose nutrient dense foods as much as possible, and if you choose to indulge sometimes - enjoy it without guilt.

---

While it's true you can eat excess calories or food, if you eat slowly and mindfully, choose real nutrient dense food and eat only when hungry, you will consume what's ideal for you without having to stress over counting every mouthful.  

I find it useful to include a palm size of protein, 1-2 tbsp oil or fats and enough vegetables to feel satisfied.  You can also include some whole grains such as rice or quinoa as a side.  Work out the amounts that suit YOU best and remember that this can vary over different life stages.

Some women find it helpful to track their food intake for a short time, which can be a great way to become more mindful of what you are eating, but aim to base the food choices on nutrient level rather than calories. 

---

Low fat and diet products with artificial sweeteners may be lower in calories but they are highly processed products, nutrient poor and have been shown to contribute to weight gain.  

Choose the least processed foods whenever you can and these will satisfy you the most and help you regulate weight.

Take notice of what you feel best on - in regards to digestion, energy and mood.  

Low calorie diets often just result in deprivation, cravings and feeling miserable, and they can also be damaging especially for women in regards to our metabolism and hormone balance.

Low calorie often equates to low fat - but the right fats are crucial for healthy hormone balance, weight and appetite regulation, healthy skin, energy and mood.  They also help you feel satisfied for longer and help you absorb other nutrients from your foods. Unfortunately many dietary guidelines are still based on outdated science which promotes a low fat diet.

If you're starving your body with a low calorie diet, your body will want to hold on to any fat stores it has due to a perceived lack of food.  

If you struggle with your weight check you are limiting sugar in your diet and eating enough healthy fats and protein.  

Hormonal imbalances such as under-active thyroid or high cortisol, or digestive issues and poor gut health can also contribute to weight gain or trouble losing weight.  If you'd like to test or investigate these further please contact me to find out more.

You can learn more about the best foods for mood in my Calming Anxiety Ebook.

If you’d like to work with me, you can find out more HERE

Or Sign up for my Freebie - 5 Tips To Ease Anxiety.

Trouble Losing Weight?

Are you trying all you know to lose weight without results?

This can be a frustratingly common experience for women and may be caused by a number of imbalances in the body.  Here are the top 5 imbalances I see in clinic which prevent weight loss -

UNDER-ACTIVE THYROID

Yes you could have an under-active thyroid even if your blood tests are 'fine'.  We can test your 3 thyroid hormones and make sure your levels are optimal - not just within range.  Due to Medicare restrictions, GP's normally only test 1 thyroid hormone (TSH), but this alone can't give you a clear picture of thyroid function.  Checking your T4 and T3 will show if you are producing and converting enough thyroid hormones to support healthy metabolism.  Other symptoms of an under-active thyroid include fatigue, brain fog, low mood, constipation, hair loss and dry skin.

HIGH CORTISOL

When you are in an ongoing state of stress, as many women are, you produce more cortisol.  Some cortisol is a good thing, but constant cortisol day after day impairs your metabolism, as your body wants to conserve body stores to deal with the perceived threat.  Cortisol can contribute to more weight around the middle.  Helping to calm your nervous system and reduce cortisol is one of the most important things you can do for your weight and overall health, as excess cortisol has damaging effects all over your body, and can particularly impact other hormone levels.  Ensuring quality sleep is super important for giving your nervous system a chance to rest and recover each day, along with working on other daily stress management - gentle to moderate exercise, spending time in nature, meditation, music or anything that helps you feel calm.

PROGESTERONE AND ESTROGEN IMBALANCE

This imbalance can develop over time from multiple factors including the pill, stress, chemicals and a low fat diet.  Increased weight on the upper arms, chest, hips and thighs is more common with this imbalance.  Many other symptoms can indicate this type of imbalance such as painful or heavy periods, irregular periods, infertility, fibroids, fluid retention, anxiety and moodiness.  A saliva hormone test is a great way to assess your levels and work on restoring balance.

NOT ENOUGH CALORIES OR AN IMBALANCED DIET

A low calorie or low fat diet will encourage your body to hold onto weight as it perceives a shortage of food and nourishment.  Consuming enough protein and healthy fats will keep your blood sugar and energy more stable, keep you full for longer, support hormone production and support weight regulation.  

Too many refined grains and sugars in the diet will contribute to increased insulin - another hormone which can impact weight regulation.  

Focus on 2-3 serves of protein, quality fats and a variety of vegetables as the main components of your diet.  Moderate amounts of whole grains can be beneficial - take notice of how these make you feel to work out the amount that's right for you.  However we don't need 9-11 serves as some dietary guidelines suggest!  

I encourage you to not count calories - just focus on eating whole foods and count nutrients if anything!

POOR GUT HEALTH, LIVER TOXICITY AND INFLAMMATION

Our gut bacteria play a huge role in our health including weight regulation.  We are actually around 10 times more bacteria than human cells and the essential role they play in our health continues to be discovered.  Our bacteria balance is impacted every day from antibiotics, reflux medication, pain medication, processed foods, sugar, alcohol, stress and chemicals including chlorine in tap water.  Probiotics and fermented vegetables can be a great way to support your gut bacteria - however if these cause issues you may have a bacterial overgrowth that needs to be treated first.

Similar influences that impact our bacteria balance can also impact our liver function and levels of inflammation in our body which can also inhibit weight loss.  Underlying inflammation is now being linked to many symptoms and disease states including depression, dementia, obesity, diabetes and auto-immune conditions.

For easy weight regulation our body needs to be in a happy balance - particularly our nervous system, digestion and hormones.  If weight loss is a struggle for you, I'd love to help you work out any underlying reasons and help you reach your ideal weight.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

When Exercise Can Prevent Weight Loss

If you're like many women trying to lose weight, you might be forcing yourself to do more exercise and/or more intense exercise.  While exercise has so many health benefits from increasing energy, reducing stress and improving mood, more is not always better! 

Like many women you may also be highly stressed and this is when more intense exercise could actually be inhibiting your ability to lose weight!  When your body is emotionally or physically stressed, your stress hormones (cortisol and adrenaline) are increased.  This stressed state encourages your body to hold onto weight, particularly around the belly, and impacts other hormones such as leptin and ghrelin which influence your appetite and metabolism.  

Stress hormones are given first preference and are produced at the detriment of other hormones - such as progesterone and thyroid hormones, which are also crucial for weight regulation.  This is why ongoing stress can be so detrimental to our bodies and why stress management may be one of the most important things to work on for lasting weight loss.  Our body and hormones like to be in a happy balance and stress really throws everything out of balance!

Intense or prolonged exercise can act as another stress on your body and make an already stressed exhausted woman even more so.  If your body is in a stressed state your nervous system is on overdrive and requires more gentle and calming exercise to help reduce those stress hormones and improve weight loss.  

Walking in nature, yoga, bike riding and dancing may be more suited to you rather than exhausting yourself with long runs, cross fit and intense gym sessions!

Once your body is in a less stressed state you could try some HIIT (High Intensity Interval Training) which involves alternating bursts of high intensity exercise and rest over 20-30 minutes.  This type of training has been shown to be more effective than longer workouts for weight loss.  A mix of cardio, weights/resistance and more gentle exercise is great for overall health, along with eating a whole foods diet with adequate protein, healthy fats and a variety of vegetables.  

What you choose to eat will have the greatest impact on weight - and NO you don't have to count calories, just choose real unprocessed foods!

Always remember to listen to how you're feeling and adjust your exercise to suit.  We are all different and our own needs can change over time and also depend on what else we have going on in our lives.

If exercise is leaving you even more drained and exhausted it might not be the best type of exercise for you - so try out some other options and take notice of how they make you feel.  

Even starting with 1 session or class per week is great if that's all you can manage for now.  Once you notice improvements from this and enjoy it, you will naturally add in more to your week.  Going to a class, working with a PT or exercising with a friend can all help to improve your commitment and enjoyment - along with finding something you actually enjoy doing!  

Also don't forget to schedule exercise into your diary until it becomes a habit - make it and your health a priority as you would other commitments! 

If you would like more personalised support in reaching your weight loss goals and restoring hormone balance I'd love to help you in clinic or via Skype.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances and thyroid issues.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

Top 5 Foods For Happy Hormones

Hormones play a huge role in women's health and are used in the body to send messages and instructions to different tissues and organs.  Some of our major hormones include

• Progesterone, Estrogens and Testosterone

• Thyroid Hormones

• Cortisol and Adrenaline

• Insulin, Ghrelin and Leptin

These hormones influence many aspects of our health including

• Menstruation

• Fertility

• Energy

• Moods

• Weight Regulation

Our bodies love to be in balance or homeostasis and our hormones are no different.  When a hormone imbalance develops over time, this can lead to symptoms and disease.

The top 5 foods to support happy and balanced hormones are -

QUALITY FATS - such as olive and coconut oil (cold pressed), olives, coconut products, avocados and butter from grass fed cows.  Hormones are made from cholesterol and other lipids (fats) - which is one huge reason why low fat diets are a terrible idea for women!  

Although we have been told fats are bad for us for decades, the right fats are essential for optimal health - on both the inside and out!  Adding fats to your food helps you to absorb certain vitamins and minerals, helps to keep you full for longer, provides energy and supports youthful skin.  Processed vegetable oils in plastic packaging are the damaging fats you will want to avoid.

QUALITY PROTEIN - eggs from true free range chickens, wild fish, grass fed meats and poultry, legumes/nuts/seeds (if tolerated - cooked/soaked for easier digestion).  Most of these proteins will also include some fats, and help to build hormones.

FOODS TO SUPPORT GUT HEALTH - include a variety of colourful vegetables (spray free when possible) which contain fibre, slippery elm powder, chia seeds, flaxseed meal, hemp seeds/meal, prebiotics such as artichoke, asparagus, onions/leeks and garlic, and fermented vegetables (if tolerated).  Your digestive system helps to bind and eliminate excess hormones and ensures optimal absorption of nutrients for hormone production and use. 

FOODS TO SUPPORT YOUR LIVER - cruciferous vegetables such as broccoli, cauliflower, cabbage, kale and brussels sprout.  These contain I-3-C (Indole 3 carbinol), a compound which helps to reduce excess estrogens and support hormone metabolism, for which the liver plays a large role.  Onions, garlic, rosemary and turmeric are also great for liver support.  

(Avoid eating a lot of raw cruciferous vegetables if you have an underactive thyroid).

SEAWEEDS - contain iodine and other minerals which are essential for hormones and tend to be lacking in many diets.  Seaweeds can easily be added to foods while cooking, or sprinkled on top or meals.

Two of the major foods to avoid or minimise are sugars and soy.  Some fermented organic soy products such as tempeh, miso and tamari are ok for most women, but too much soy in general can affect estrogen levels. Sugar increases your need for insulin, and constant intake will increase your risk of diabetes (and the many complications that come with that), increase weight and contribute to other hormonal imbalances.

Keep it simple by filling up on a variety of colourful vegetables (spray free when possible) and add enough fats and protein to keep you satisfied for a few hours.  This can differ between women and at different times in your life - so always take notice of how your body is feeling and what foods help you to feel your best.

If you have a significant hormone imbalance supplements can help to correct this, and then you can maintain hormone balance through diet and lifestyle. I would love to help you get your hormones back into balance so you can feel your best!

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances and thyroid issues.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

Why you should throw away your scales for weight loss!

Scales encourage you to put all your self worth into 1 number, and more often than not this creates feelings of self-loathing and hopelessness!  How you feel for the rest of the day hangs on that 1 number - and sometimes that can be a temporary high if it's the number you're hoping for, but more often than not it only creates negative feelings!

This 1 number can be super misleading and unreliable, which is why I encourage women to not use it as their sole marker of success, or even better to just throw their scales out!

You may have been trying really hard and feel you've lost weight, but if the scales say otherwise it can totally derail you!  The big problem is that your body shape and size can be changing significantly, while the number on the scale can remain unchanged or even go up! 

Our weight can also fluctuate depending on hydration, water retention, hormonal changes and other factors which differ from day to day.

Taking notice of how your clothes are fitting and how you're feeling energetically and mentally is a much more accurate way to track your progress - rather than letting 1 number dictate how you feel about yourself.  You can also use waist and hip measurements, or take photos every 2-4 weeks to track changes.

With any weight loss effort there may also need to be changes in mindset to make the weight loss sustainable.  Do you believe you're worthy of achieving your ideal weight?  Are you self-sabotaging your efforts and/or not dealing with underlying emotional issues?  

I'm not an expert in this area, but I do know that just working on self-compassion and coming from a place of love and kindness can have a huge impact on making lasting changes - and it makes the whole process much more enjoyable!  Are you exercising to punish yourself or to celebrate what your body can do and because it feels good?!  The same can be applied to the foods you're choosing to put in your mouth.

If you're struggling with weight loss there may also be other contributing factors such as hormonal imbalances, thyroid issues or excess cortisol production.  These are all factors that a qualified Naturopath can help you investigate and resolve.

If you've been addicted to using scales and it hasn't gotten you far or made you feel good about yourself, why not give life a try without them?!  

You are much more than a number! 

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, thyroid issues and weight loss.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.