Hormone Imbalance Symptoms

Some of the most common hormone imbalance symptoms in women include:

• Fatigue

• Unexplained weight gain

• Anxiety

• Depression

• Brain Fog

• Constipation

• Fluid Retention

• Heavy, painful or irregular periods

• Infertility

If you experience any of these symptoms, you may have an underlying hormone imbalance - and one of the major reasons that our hormones can become imbalanced is due to ongoing stress.

Stress and cortisol production are designed to protect you - to help you run away or fight - but their design was only intended for short bursts, not the ongoing chronic nature of stress many of us experience today.

PROGESTERONE AND ESTROGEN IMBALANCE

Cortisol is produced by your adrenal glands, which are also one of the ways your body produces progesterone. One of the most important hormones for women is progesterone - it balances the effect of estrogens and also has anti-anxiety, anti-depressant and diuretic properties, along with helping us hold a pregnancy to full term.

If your adrenals are busy producing cortisol they will be unable to produce sufficient levels of progesterone.

You also produce progesterone during ovulation - so if you are not ovulating every month you are missing out on your monthly boost of this vital hormone. Most hormonal birth control medications prevent you ovulating.

If we are not producing enough progesterone this can lead to estrogen dominance. Symptoms of estrogen dominance include

• Anxiety

• Depression

• PMS

• Heavy and/or Painful Periods

• Irregular Periods

• Bloating

• Fluid Retention

• Infertility

• Weight Gain

THYROID IMBALANCE

Ongoing stress has an impact on many other hormones in your body such as thyroid hormones. Symptoms of an underactive thyroid (hypothyroidism) include:

• Low Mood

• Brain Fog

• Trouble losing weight or unexplained weight gain

• Constipation

• Sensitivity to Cold

• High Cholesterol

Many women are told their thyroid is ‘fine’, however most have only been tested for one thyroid hormone (TSH). There are three thyroid hormones (TSH, T3, T4) that need to be tested to assess how well your thyroid is functioning.

Cortisol also impacts the hormones insulin, leptin and grehlin which regulate your appetite and satiety.

Chronic stress has a catabolic effect - meaning it breaks things down such as your lean muscle mass and collagen, while it is also linked to increased abdominal adiposity. Not a great thing for our vanity or health.

OTHER AREAS IMPACTED BY ONGOING STRESS

Cortisol signals to your body that you are in danger or living in famine - basically that you are not safe. This causes some areas of your body to go into overdrive such as your skeletal muscles and blood sugar levels, to help increase energy for you to run or fight the ‘threat’.

However, other areas of your body are shut down or inhibited as they are not seen as critical in a threat situation. These include your digestive, immune and reproductive functions. You can see how ongoing stress will really impact these areas and contribute to digestive, immune and reproductive issues over time.

Stressors can come in many forms such as financial worries, running late, social media, feeling short of time, health concerns, work environment, trying to please everyone and perfectionism.

How you perceive situations can also determine if you allow a situation to cause you stress or not.

Other factors that can increase cortisol include

• Poor Sleep

• Caffeine

• Alcohol

• Excessive Exercise

• Dieting or inadequate food intake.

HORMONE IMBALANCE TREATMENT

We have a huge influence on how much stress we experience or allow into our lives.

1. Start by becoming aware of the things that cause you stress.

2. How can you change your perception or situation to reduce unnecessary stress?

3. What beliefs do you have that may be contributing to your stress levels?

Other steps you can take include regularly checking in with your breathing - deep slow breathing is one of the most accessible things we have that can help calm our body almost immediately.

Also working on our time management, saying No when needed, gentle exercise, visualisations, guided meditations and making sleep a priority will also help us reduce cortisol and stress.

Whatever you can do to let your body know it is safe will help.

Herbs and nutrients such as Zizyphus, Withania, Lavender, Lemon Balm and Magnesium are also great at helping to calm our stress response. There are more specific treatments that can help depending on which type of hormone imbalance is specific to you.

If you’re ready to learn more about how to improve your Energy, Mood and Hormones - check out my Free Guide here.

To find out more about working together to improve your health - click here.

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.

PCOS Diet Guidelines

Most women with PCOS have insulin resistance - which means you are more sensitive to the effects of sugar and your body is less able to deal with it (remove it from your blood stream). This is why one of the most effective ways to improve your experience of PCOS and reduce associated symptoms and health risks is to choose a low sugar lifestyle.

When you ingest sugary foods or drinks your blood sugar increases. Insulin helps to reduce your blood sugar back to ideal levels - your body likes to keep many things within a certain range for optimal health such as your blood sugar and blood pressure. Over time a sugary diet will require more and more insulin to keep your blood sugar in check - and you can become insulin resistant when insulin loses its power - you need more and more to have the same effect.

Uncontrolled blood sugar can have many damaging impacts on health and has been associated with an increased risk of infertility, weight gain, gestational diabetes, miscarriage and pregnancy complications. Even if you are not planning on having children, insulin resistance puts you at an increased risk of obesity, diabetes and heart disease.

However insulin resistance is something you have a huge influence over through the food and drink choices you make.

While official health guidelines recommend 6 teaspoons of sugar per day - I’d say the less you can have the better especially if you are trying to improve insulin and blood sugar imbalances. If you focus on including quality protein, fat and a variety of vegetables - what our bodies are designed to thrive on - you will feel satisfied and find it easier to reduce sugar.

Many women may not be aware just how much sugar they are consuming as it can be hidden in many products - especially those that are marketed as being ‘healthy’. This is why it’s imperative to read nutrition labels, as the wording on packaged foods can be very misleading.

A simple way to check sugar content is to know that 1 teaspoon of sugar is about 4g sugar.

Check the nutrition label under ‘sugar’ to see how many grams are in a ‘serve’ or ‘per 100g’ - then you can work out how much you will be consuming. So if a product has 12g sugar per serve (and the serve is what you would actually eat - sometimes you’d eat more than 1 serve - you need to check how big the serving size is!) then you’d be consuming 3 teaspoons sugar from that product (12g divided by 4g per teaspoon = 3 teaspoons)

Here’s some examples -

Generally if sugar per 100g is under 5g it is a low sugar product. Dairy such as milk and yoghurt naturally contain lactose, so allow around 4g or 1 teaspoon of lactose per 100g/100ml. Also check ingredients to see if they have added other sugars. I don’t advise drinking a lot of milk to my clients (and if you like milk I recommend A2 milk from guernsey and jersey cows as this can be less inflammatory and easier to digest, also look for brands that are less processed), however fermented dairy such as yoghurt and quality cheese are generally ok depending on your tolerance. Hard cheese, butter and ghee have minimal lactose. As with any group of food look for quality over quantity and work out what suits YOU best.

Ingredients are listed in descending order - so the first ingredient makes up the bulk of the product. If sugar is one of the first ingredients - that’s not a great sign.

Also look for foods that contain real ingredients - if you can’t understand the ingredients and there’s lots of numbers and additives - then it’s not good enough for you.

Sugar can appear in many forms including glucose, fructose (other words ending in ‘ose’), syrups, agave, honey and fruits.

Avoid low-fat and diet products with artificial sweeteners - these are chemicals which have been linked to an increase in weight and appetite! Some people prefer stevia and xylitol (from birch) and these can have less impact on your blood sugar, however I prefer to use unprocessed local honey if I need a little sweetener.

‘Natural’ sugars such as honey, maple syrup, dried fruits and coconut nectar are still sugar to your body - so just because it’s ‘natural’ doesn’t mean you can eat a heap of it. Sugars are also found in products such as sauces, dressings and other savoury products where you might assume there would be none.

Here’s another example of nutritional labels on breakfast foods.

If you feel like you can’t live without sugar maybe there are other underlying hormonal imbalances, nutritional deficiencies, poor meal choices, low fat or low calorie diet, or emotional reasons you’re reaching for the sweet stuff? Making sure to include some protein and fat at each meal to help keep you full for longer and help reduce sugar cravings. Deficiencies in iron, B12, vitamin D and an under-active thyroid are common in women and cause fatigue - which is why many women reach for sugar as a quick energy boost.

Supplements such as magnesium, B vitamins and chromium can also help reduce cravings. Some women find going cold turkey is the best way to break their addiction, while others just gradually crowd out the sugary options with more savoury foods. I recommend checking out Sarah Wilson’s books if you need help quitting sugar.

Including fibre from a variety of vegetables will also help regulate blood sugar, as will including some fermented vegetables such as sauerkraut (if tolerated) to support your gut bacteria, which has also been associated with improvements in insulin sensitivity. Cinnamon has also been shown to help regulate blood sugar - you can add this to smoothies, porridge and on top of sweet potato.

Including 1-2 pieces of fresh fruit per day is ok but you may be advised to avoid initially until your insulin resistance improves. Some fruits are lower in sugars such as berries, fresh figs, grapefruit, guava and papaya, while dried fruits are more concentrated and higher in sugars.

Below are some low sugar meal and snack ideas:

• Eggs (fried, poached, boiled, scrambled) with butter and pan fried vegetables. Or an omelette with vegetables and feta or goats cheese.

• Avocado and eggs on 1 piece of sourdough or sprouted bread - with 1-2 forkfuls of sauerkraut.

• Smoothie with berries, avocado, 100% whey or pea protein, hemp/chia seeds on unsweetened milk of choice.

• Overnight oats with berries, nuts/seeds and unsweetened full fat yoghurt.

• Slow cooker meals with meat on the bone and vegetables.

• Roast or steamed vegetables with pesto and protein of choice.

• Hearty salads, Buddha or Nourish bowls with protein and fats/dressings.

• Handful tamari almonds or nuts/seeds.

• Olives and cheese

• Apple slices with tahini or nut butter.

• Boiled egg with sugar free, whole egg mayo (avoid vegetable oils when possible, though this can be hard when buying packaged products).

• Vegetables or nut/seed crackers with hummus or cashew cheese.

• Berries with unsweetened full fat dairy or coconut yoghurt.

NOTE - Look for pasture raised meat/poultry/eggs/dairy products and wild, local fish when possible.

Other lifestyle factors that can improve insulin include

• reducing/managing stress and cortisol,

• getting enough sleep (lack of sleep can increase cortisol),

• movement or exercise, and

• avoiding sugary alcoholic drinks.

If you would like more individualised help treating PCOS, Hormone Imbalances or improving your Nutrition, I’d love to help you.

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.

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.

PCOS Treatment

If you are one of the many women diagnosed with PCOS (Polycystic Ovary Syndrome) you may have been prescribed the Pill and Metformin.  Unfortunately these medications will not resolve the underlying hormonal imbalances, even if they do help mask some of your symptoms.  

PCOS is commonly associated with increased testosterone and insulin resistance.  These imbalances contribute to acne, male pattern hair growth, weight gain, irregular menstrual cycles, reduced or no ovulation and infertility. The symptoms experienced can differ between women.

Fortunately there are other effective treatment options that will help support healthy hormone balance, resolve symptoms and support optimal ovulation and fertility.  

• Herbs including Paeonia, Licorice, Cinnamon and the herbal compound Berberine can help support hormone balance, ovarian function and improve insulin sensitivity.

• Inositol may help reduce elevated testosterone and acne.

• Zinc is vital for healthy ovulation and hormone balance and also helps to reduce acne and heal skin. Facial hair growth may be related to the conversion of excess testosterone to dihydrotestosterone - and zinc helps to reduce this conversion.

• Magnesium deficiency has been associated with insulin resistance and studies show that supplementing with magnesium can improve insulin sensitivity. There are also added benefits from taking magnesium such as calming your nervous system, improving sleep and reducing cramps and headaches.

• Reducing sugar consumption is imperative - focus on eating a variety of vegetables with adequate protein and healthy fats. What you eat everyday will have the biggest impact on your blood sugar, insulin levels and hormone health.

• Liver support is also important when correcting hormonal imbalances as it plays a large role in hormone metabolism. Herbs such as St Mary's Thistle are great for this, and you can also include cruciferous vegetables, turmeric, ginger, rosemary, onions and garlic in your diet to support liver function.

• Chemicals in pesticides, plastics, body care products and cleaning products also disrupt hormones so avoiding these as much as possible is a great idea for hormone and overall health! There are many natural alternatives available so it can be as simple as switching products next time you need to replace something.

• Lastly working on stress management and supporting healthy gut function will also support healthy hormone balance and allow your body to clear excess hormones.

While these are the most common imbalances and treatment of PCOS, every woman is different and may have different contributing factors or influences.  Saliva testing is a great way to assess hormone levels and help determine the best treatment for you.

If you would like more personalised support in 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.

Top 5 Causes Of Hair Loss In Women

Hair loss is a surprisingly common symptom reported by women in clinic, and can understandably cause much distress.  While some hair loss is normal, if you feel you are losing extra hair or have noticed your hair has become thinner, there are a few underlying factors which may be contributing.

IRON

Low levels of iron or iron stores (ferritin) are very common in women, and may be relevant to you if you have also been feeling fatigued and have lowered immunity.  While the specific way iron causes hair loss is not well established, it has been shown to be deficient in women with hair loss, and I have seen improvements in hair growth when iron levels are improved.  You can read more about iron here.

THYROID FUNCTION

Many women have under-active thyroid function, and just having your TSH tested with your GP does not rule out thyroid issues.  While your TSH could be in range, your other thyroid hormones (T3 & T4) could be less than ideal.  Your thyroid influences many processes in your body including metabolism and how you build up and break down cells (anabolism and catabolism) - including hair cells!  It's thought that thyroid hormones have an influence on the hair follicles and subsequent growth cycles.  Low iodine, low iron, stress and chemicals can all impact thyroid function over time.  While low thyroid function is more commonly seen, increased thyroid function can also result in hair loss - again demonstrating how our bodies like to be in balance!

ZINC

Low zinc levels may also contribute to hair loss.  Zinc is essential in many different processes throughout the body, and due to soil depletion of minerals, there is less of this vital mineral in our foods.  Vegetarians or those consuming lots of grains and legumes may  be more at risk of deficiency - as plant compounds in these foods (phytic acid and lectins) can bind to and reduce zinc absorption.  Other signs of zinc deficiency include increased infections, poor skin healing and white spots on nails.

CORTISOL

Excess or low cortisol can impact hair growth and loss.  Excess cortisol is produced during more acute stress, while low cortisol can occur after chronic stress - resulting in adrenal fatigue.  Cortisol also impairs thyroid function and can contribute to other hormonal imbalances.  Stress management is one of the most important tings we can practice daily to support our hair and total body health!  A saliva test with multiple samples over one day can give you the best view of your cortisol pattern - which should be high in the morning and low at night. 

PROGESTERONE AND ESTROGEN

Low progesterone is a common finding in clinic which can underly hair loss and changes in mood.  An imbalance between estrogens, progesterone and testosterone can create a range of symptoms from painful periods, increased PMS, weight gain and hair loss.  These imbalances can develop over time from stress, medications, chemicals and a poor diet.  Using a saliva test is the best way to assess your hormone levels and work on correcting any imbalances.

**NOTE - Excess hair growth can also be contributed to hormone imbalances, most commonly excess testosterone and insulin resistance.  This type of imbalance is common in PCOS (polycystic ovary syndrome).

If you'd like to investigate the reasons you are losing hair, I'd love to help you find the cause.

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.

5 TIPS TO REDUCE SUGAR CRAVINGS

Do you find yourself reaching for the sweet stuff more and more?

This is a very common experience for many women and one that can be tricky to break free from due to the addictive quality of sugar!  

There are a number of reasons you may be experiencing sugar cravings such as nutritional deficiencies, hormonal imbalances, fatigue, stress or emotional issues.

There are also a number of reasons why you may want to limit sugar consumption including an increase in insulin resistance and risk of diabetes, ageing, weight, inflammation, triglycerides and blood pressure (an indicator of heart disease risk - which more women than men die from!).  

Sugar also reduces skin quality, sleep quality, energy and can cause an imbalance in other hormones, including ghrelin and leptin which regulate your appetite and satiety. 

While our bodies are designed to handle 1-2 pieces of fruit per day, they are not able to deal with a daily onslaught of added sugars! 

---

Here are my 5 top tips to help reduce sugar cravings - 

1. Include adequate protein and fat at each meal - this helps to keep your energy and blood sugar levels more stable.  Focus on eating a variety of vegetables along with some protein and fat - free range eggs, grass fed animal products, butter/ghee, wild fish, avocado, olive oil, coconut products, nuts and seeds.

2. Have some low sugar snacks handy - tamari almonds, unsweetened yoghurt and berries, cheese and olives, hummus and veg sticks, apple slices with tahini or nut butter.  

3. Try some herbal tea - cinnamon is great for blood sugar and licorice gives a sweet taste to any herbal tea.  You could also try some kombucha or soda and lime. 

4. Take notice of any underlying reasons that are contributing to your sugar cravings - fatigue, stress, boredom, loneliness.  Sweet food can offer us a quick and easy fix to however we're feeling - but unfortunately this is only temporary and doesn't offer us any real solution.  Be kind to yourself as you become aware of any of these and work on changing your habits to ones that truly make you feel good - both now and in the future. 

5. Take a good quality Magnesium and B vitamin powder - these nutrients are important in regulating blood sugar and insulin, and are also great for energy production and stress.  Chromium and Gymnema are also great - a couple of drops of gymnema on the tongue will make anything sweet taste like cardboard!

---

If you'd like to investigate any of these underlying issues, or would like some support in reducing your sugar addiction, I'd love to help you.  

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.

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.