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Balancing Hormones = Balancing Weight

“My hormones are raging!”
“I’m so hormonal!”

We often talk about hormones like...

a) all hormones are sex hormones

b) we have no control over them

The truth is ...

a) there are many kinds of hormones that are impacted by each other

b) there is a lot we can do to balance our hormones

And when it comes to controlling our weight, hormones play a big part, which means that balancing them can make it easier to lose or maintain weight.

This is especially important if you have Hashimoto’s disease, because this autoimmune disorder is known to cause weight gain and impact metabolism.

How Hormones Affect Us and Other Hormones

The hormones that are constantly coursing through our bodies are products of different systems in our bodies but affect each other in miraculous ways.

This is because hormones are all produced by the endocrine system and used throughout the body. So, for example, if dysregulation occurs and one hormone is overproduced, it means other hormones may not be made in adequate numbers.

In addition, it is possible to build up a resistance to certain hormones, most famously insulin, which results in diabetes.

There are a number of hormones that affect our hunger, feeling full, our blood sugar and even how we store fat, so these are often referred to as weight loss hormones. There are a number of ways these can be affected by aging, stress, diet, autoimmune disease and much more so that we may be more likely to gain weight or struggle to lose weight.

A Basic Introduction to Weight Loss Hormones

Ghrelin

Ghrelin is often called the “hunger hormone,” is mostly made by the stomach and small intestines and is released when the stomach is empty. It sends a message to the pituitary gland that the stomach needs food, causing you to feel hungry.
Ghrelin levels should be at their lowest after eating.

In people who are obese however, it has been found that ghrelin levels don’t decrease as much after eating, causing them to continue to eat even once hunger should have subsided.

Ghrelin also triggers the release of growth hormone by the pituitary gland and promotes the storage of fat. It may also play a role in insulin release.

There is interest in how lowering ghrelin levels could support weight loss by lessening hunger and appetite.

Leptin

In some ways, leptin could be considered the anti-ghrelin as it is called the “satiety hormone.” Leptin is made in the fat cells and, when triggered, tells the hypothalamus gland that you are full.

Obese people have been found to have high levels in leptin but are more likely to suffer from leptin resistance, in which the brain no longer responds to the secreted hormone.

Studies have found an association in women between high levels of leptin and fewer depressive symptoms.

Insulin

Not many people think about their insulin unless it’s in the context of diabetes. But you don’t have to be diabetic to pay attention to your insulin levels and, in fact, balancing blood sugar is vital for weight management.

When you consume food that contains carbohydrates, the hormone insulin is released to balance the amount of glucose (blood sugar) broken down from the carbohydrates and store any not needed in that moment as fat.

When blood sugar remains elevated for long periods, namely when the diet regularly contains too much sugar and/or simple carbohydrates, it is possible to become resistant to insulin. Then both insulin and blood sugar levels are high, resulting in obesity and diabetes.

Additional Hormones for Weight Gain and Loss

You’ve heard me rail about cortisol before because it is a stress hormone that can cause inflammation and affect fertility. But cortisol may also be impacting your weight in ways you didn’t realize.

First, the inflammation promotes weight gain, especially around the midsection.

Second, you are more likely to overeat and make poor dietary choices when you are stressed. And lastly, increased sugar intake is associated with high stress levels.

Estrogen is another hormone that we may not directly associate with weight gain but can affect how well you manage your weight.
In order to prepare for possible pregnancy, estrogen levels increase starting in reproductive years, which promotes fat storage. But too little estrogen can also lead to weight gain.

Later I’ll get more into estrogen and how menopause can cause weight changes.

The Big One for Hashimoto’s: Thyroid Hormones

Depending on your base knowledge of Hashimoto’s, you probably understand that it is an autoimmune disease, which means the immune system is attacking your own body, or specifically some aspect of your body.

Hashimoto’s disease is when the immune system attacks the thyroid, a gland located in the neck. When attacked, the thyroid can’t adequately do its job, namely making thyroid hormones.

READ: Your Complete Guide to Understanding Hashimoto’s, Hypothyroidism & Thyroid Testing

Among the many jobs of thyroid hormones is to regulate metabolism, or how quickly and well food is converted into energy (calories), as well as how quickly and well you use those calories. Low thyroid hormones means slow metabolism means weight gain.

So naturally, people with Hashimoto’s are more at risk for weight gain.

In addition, insulin resistance increases your risk of autoimmune disorders like Hashimoto’s, so you may be struggling two-fold.

How Age Affects Hormones Levels and Weight

Once you understand the role hormones play in weight management, it will come as no surprise that different phases of life can bring up hormonal changes that affect weight.

Although anyone can experience a change in metabolism as they age, women are especially susceptible to this, partially because of the role estrogen plays and because women are more at risk for Hashimoto’s.

In general, as you age, you are more prone to nutrient deficiencies because your stomach acid decreases, which affects both the breakdown of food and absorption of nutrients.

This decline of nutrients affects a number of bodily functions, including metabolism.

The risk of insulin resistance increases in your 40s, and this can also be the age when some people start to notice new food sensitivities, which increases inflammation.

While women can experience their first glimpse of menopause at different ages, it is most common to have this process start in your 50s.

If you remember, very high or very low levels of estrogen can both cause weight to go up. And menopause can cause estrogen levels to plummet, leading to weight gain.

READ: Menopause Makes Hashimoto’s Worse! But, Nutrition Can Help!

The Good and Bads News About Hormonal Weight Changes

Here’s the part you may have skipped ahead to: The part where I tell you what single, magic supplement you can take to effortlessly lose weight.

Um, just kidding, that magic supplement for weight loss simply does not exist.

Now that you understand some of the hormones that may be standing in the way of your ideal weight, you may think you can just supplement with some leptin or something. But of course it’s never that easy.

As I’ve said, these hormones work together in a complex system, or really systems, that need to be in balance with each other.
But the really good news is that there are ways that you can boost certain hormones and keep others lower, just by eating certain foods and avoiding others.

And even better, many of the same steps will affect more than one hormone, offering a double-whammy of sorts.

Nutrition to the Rescue!

Get Plenty of Protein

One way you can balance both hormones and blood sugar is to make sure to get your share of protein with every meal. It doesn’t take a ton but including protein (whether from animal sources like meat and eggs, or from vegetarian sources like beans and nuts) reduces:

Reduce Sugar and Simple Carbohydrates

Sugar, high-fructose corn syrup and artificial sweeteners not only cause blood sugar spikes and therefore a sharp increase in insulin, they can prevent the natural ghrelin response after eating, allowing you to overeat.

This goes for simple carbohydrates as well. These are grains that have been processed to eliminate beneficial components of carbohydrates, such as fiber. Without this, the carbohydrates are more quickly converted to glucose.

Making sure you get plenty of fiber has the added benefit of assisting the body in flushing out excess estrogen when it is too high. Insoluble fiber (found in nuts, seeds, whole grains, fruit skin and fibrous vegetables) works as a prebiotic to feed gut bacteria, which helps lower NPY levels.

Eat Healthy Fats Every Day

Healthy fats like omega-3 fatty acids from fish or flax seeds, medium-chain triglycerides from coconut oil and monounsaturated fats from nuts all help increase insulin sensitivity and trigger satiety.

But not all fats are created equal. Trans fats have the opposite effect, decreasing insulin sensitivity and promoting fat storage around the middle.

Know that Cruciferous Vegetables are Your Friends

Whether you roast some cauliflower, steam some broccoli, air fry some Brussels sprouts, saute some cabbage or munch on raw kale, cruciferous vegetables are your best friend if you’re aiming to lose weight.

Cruciferous vegetables are high in fiber, balance estrogen levels and naturally detoxify pro-inflammatory toxins.

Make Lifestyle Choices for Balanced Hormones

In addition to nutrition changes, lifestyle changes can also have a big impact on hormones and therefore weight.

Ok, I’ll start with the obvious: exercise. But not just for the reasons you think. Yes, exercise can burn fat and build muscle. But it also helps with insulin sensitivity while also lowering insulin levels. It also improves leptin sensitivity and levels out estrogen levels.

Depending on the kind of exercise, it can also help you manage stress and lower cortisol levels.

Be careful, though, as too much exercise, or the wrong kind of exercise, if you are duly struggling with some low adrenal function can make things worse. So, in order to know what you're up against, get proper testing.

Also helping with stress is sleep. Getting enough sleep can raise leptin levels, lower ghrelin levels and allows you to make better choices about your diet. (Lack of sleep has been proven to increase cravings and reduce will power.)

Looking for a Guided Approach to Balancing Hormones and Losing Weight?

I know from my own experience that when you have Hashimoto's, the weight loss or weight management struggle is real. And, sometimes, when you feel exhausted, weak, or unmotivated, doing even the simplest things to help your body can feel overwhelming.

Sometimes you need a helping hand.

If you want to learn about how Hashimoto’s, general hormone balance and weight management is interrelated AND improve your total health - working with me one-on-one can provide the most clarity.

You can also check out my Happy & Healthy Adult Program – designed for individuals with Hashimoto’s (and also hormone imbalance or chronic weight issues) looking for a personalized, sustainable and joyful approach to nutrition and lifestyle measures which can help heal your body.

I am here to help!

Set up your free phone consultation today.

Hashimoto's / Hormones / Uncategorized - 12/15/2021
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The Stress Hormone That May Be Preventing Your Pregnancy

Hmmm, struggling with infertility...

You can call it a vicious cycle. You can say it’s a which-came-first-the-chicken-or-the-egg situation. But the fact of the matter is that stress can be a cause of infertility.

And infertility causes stress.

And no one telling you to “just relax” is the solution, that’s for sure.

It’s awful to know that your stress can be affecting your fertility because, of course, that’s just going to stress you out more. But if we break down the whys and the hows of the stress-infertility connection, it can help us better understand what to do about it.

 

Understanding Hormones and the Menstrual Cycle

Before we look at stress, it’s vital to have a general understanding of the menstrual cycle and the key hormones involved. This is because of how hormones are impacted by stress.

As most women know from their own personal experience and those of other women in our lives, everyone’s cycle is different. Usually, this cycle lasts anywhere from 21 to 40 days, although 24 to 38 days tends to be more typical.

Ignore the fact that many sources will depict a cycle as 28 days and act like consistency in the length is the only way to be healthy. We know the truth is that every body is different and so is every experience.

The cycle begins as menstruation starts, shedding the lining of the uterus that is not needed if there is no pregnancy. At this point, both progesterone and estrogen are at their lowest.

The low hormone levels trigger the brain’s pituitary gland to release follicle-stimulating hormone (FSH), causing an egg in the ovarian follicle to start to mature.

As the egg matures, estrogen begins to be released by the ovary. This estrogen tells the pituitary gland to signal the production of luteinizing hormone (LH), causing ovulation, or the release of the egg. Estrogen is now at its highest in the cycle.

The used follicle, called a corpus luteum, now releases progesterone and, to a smaller degree, more estrogen.

The progesterone causes the uterus to begin to build up the lining that will house and protect the egg once it reaches the uterus. Progesterone is at its highest just before the uterine lining is at its thickest.

As the corpus luteum starts to break down, it produces less hormones, which continue to decline toward the end of the cycle.

If the egg is not fertilized, the lining is no longer necessary and will start to shed again, starting the cycle all over.

You can see from this that hormones play a very crucial role throughout the process. And any interruption of those hormones can greatly impact how it all plays out.

The Relationship Between Sex Hormones and Stress Hormones

Despite how it is often villainized, cholesterol is actually the back bone for a number of steroid hormones. (I like to think of cholesterol and “Mother Hormone.”)  Cholesterol is converted into whatever hormones the body needs most at that moment.

First, cholesterol is converted into pregnenolone. Then, depending on what is being prioritized by the body, pregnenolone is converted to progesterone or DHEA.

DHEA is a precursor for both testosterone and estrogen. But progesterone can become cortisol, one of the most important stress hormones. In fact, progesterone can be bypassed in favor of making cortisol, so that very little progesterone is actually produced (more on this in a bit).

Adrenaline is the stress hormone for short-term stress, think of our ancestors being chased by saber tooth tigers. Cortisol is the long-term stress hormone. In this case, think of our ancestors going through times of drought and famine, when food might be scarce for months on end.

It is cortisol that stays at high levels when we have stressful jobs, daily traffic and money problems that loom.

In these times of stress, our body is more likely to prioritize creating cortisol instead of sex hormones.

Cortisol has also been found to inhibit gonadotropin-releasing hormone (GnRH), which is what triggers the pituitary gland’s release of LH.

Living in Fight-or-Flight Affects Fertility

If you aren’t familiar with the terms sympathetic and parasympathetic modes, you may be aware of their more casual names: fight-or-flight and rest-and-digest, respectively.

Parasympathetic mode, also known as rest-and-digest, is the mode of the nervous system that we are in when we are calm and not stressed out. During this time, our bodies are allowed to focus on proper and healthy digestion, meaning they can better break down food and absorb nutrients. We have better and more consistent bowel movements in this mode.

Our bodies can also focus on reproducing.

But when we are in sympathetic mode, aka fight-or-flight, all we are focusing on is survival. Digestion and reproduction are secondary in that moment.

Because when we’re running from the saber tooth tiger, making babies is not a priority.

And this is not necessarily a bad thing. Stress allows us to survive. But not necessarily thrive, especially long-term.

In fact, cortisol is highly inflammatory.

And as we’ve learned, it also “steals” our sex hormones - as mentioned above - the production of progesterone can be bypassed in favor of making cortisol, so that very little progesterone is actually produced. And, remember, progesterone supports fertility.

Ok, ready for some examples of this in real life?

Menstrual Cycle Under Stress

Let’s review each step of the menstrual cycle and look at how stress, and specifically cortisol, affects them.

Here we go...

Imagine your menstruation is over and your estrogen and progesterone levels are low (as they should be at this point). But you’ve had a bad week at work, the holidays are coming up, the house is a mess and you have no idea what’s for dinner.

Instead of your estrogen levels starting to rise, your body has used that cholesterol to create cortisol. Estrogen may still be created but at lower levels than usual, so the pituitary gland isn’t triggered. Or, if it is, cortisol additionally blocks the release of LH via the GnRH. The follicle isn’t triggered to release the egg, or it is released later than usual, throwing off your usual cycle.

As the stress continues, progesterone that should be released next is instead converted into more cortisol. Without adequate progesterone, your uterine living isn’t building up enough or in time to support the growth of a fertilized egg.

SUMMARY: High stress levels - and therefore your body’s need for cortisol to deal with that stress - has affected your chances for pregnancy in two different stages of your cycle.

Additional Ways Stress Impacts Fertility

Women aren’t the only ones affected by stress in ways that may prevent pregnancy. When men are under stress, they too need cortisol, taking it away from testosterone production.

This has a huge effect on sperm count and quality, as well as being a leading cause of erectile dysfunction and low libido.

Both men and women can experience stress affecting lifestyle and choices they make that are factors in fertility.

Stress can influence sleep, eating habits, exercise consistency, interest in sex, and drinking and caffeine intake. These can all be pieces of the puzzle when struggling with infertility.

How You Can Manage Stress, Not Avoid It

There is nothing that irritates me more than someone telling a woman struggling with infertility to not stress about it. For real.

First of all, if you’ve been struggling with trying to get pregnant (and I don’t care how long because when you want a baby, any wait feels too long), the idea of being able to just let go of that stress is laughable.

It also does not give someone the tools to manage their stress, only acts like they have the ability to remove stressors from their life.

The truth is that money problems don’t just disappear; that traffic will not clear up magically; you will still have nights when you burn dinner; the list goes on and on.

If we had the ability to remove what stresses us out, no one would be stressed. But that is far from the world we live in.

Instead, we need to be talking about how to manage the feelings of stress.

And to make things more difficult, what works may be different for everyone. And what works one day may not work the next.

These are some stress management techniques that work well for some people:

  • Breathing exercises
  • Yoga
  • Massage/body work
  • Meditation or guided imagery
  • Journaling
  • Talk therapy
  • Social media breaks
  • Cutting back or eliminating caffeine
  • Cutting back or eliminating alcohol
  • Exercise
  • Walk or run
  • Nature
  • Aromatherapy
  • Art or art therapy
  • Music, dancing
  • Spending time with family or friends (as long as this doesn’t increase stress, catch my drift?)
  • Hugs
  • Pets

Stress as an Infertility Piece of the Puzzle

For better or worse, there is no one thing that causes infertility.

But there is no denying that stress plays a role in it.

If you have struggled trying to conceive, you probably have already stressed about it and I certainly don’t want to add to that stress. But if you do think it may be a factor in your struggles, there are ways to manage it.

The great news is that most forms of stress management are quite enjoyable. (That is the idea after all.)

Remember to try what appeals to you at that time, knowing that it may help you relax one day but not the next. It is important to prioritize the time you need to make that happen, even if it means asking for help.

The next time someone tells you not to stress may just be the perfect time for that calming breathing exercise.

Whether it’s infertility, autoimmunity or general health support, if you need nutrition therapy that is tailored to you and your lifestyle, my Happy & Healthy Adult Program will have you feeling better than you have in a long time. This is the right fit for you if you already know that underlying health issues, stress patterns or hormonal imbalances are part of the picture.

It’s the perfect place to start if you haven’t worked with me before and don’t know how to begin making changes to your nutrition and your life.

Hormones / Trying to Conceive / Uncategorized - 11/17/2021
hashis and hair loss

How Hashimoto’s May Be To Blame for Bad Hair Days

There is something about hair loss that is a real blow to your self-esteem.

After all, doesn’t it feel great when someone compliments you on your hair?

But people with Hashimoto’s disease, like myself, are at risk of hair loss. Even those with non-Hashimoto’s thyroid disorders can experience this.

It can be scary and make you feel less feminine or masculine. And our hair is one of the first things people notice about us

This brings up so many questions:

What is the link between the thyroid and losing hair?

Will your hair grow back?

And the big one — What can be done to prevent hair loss especially if you have Hashimoto's?       

My Hashimoto's Diagnosis and My Own Experience With Unruly and Dry Hair

My hair has changed a lot over the years since my diagnosis with Hashimoto’s. The first time it really surprised me was when I suffered from postpartum thyroiditis after my son was born.

I did not lose my hair, but it became frizzy, unruly, dry, brittle, and even though I was only 32, I noticed my first grays.

Despite the other major challenges I faced at that time, one of the things I remember feeling most self-conscious about was the way my hair looked.

I felt like I had old-lady hair.

Luckily, I worked with a great stylist who gave my “old-feeling” hair new life in the interim. I knew it was going to take serious nutrition and care to bring back my beautiful mane.

The second time I dealt with hair changes was in 2018 after my heart surgery. I struggled with anemia due to a medication I had to take to prevent blood clots. (Turns out, I was probably very allergic to that medicine as my reaction was far from normal.)

Becoming quickly anemic, my iron and ferritin levels plummeted. More about iron in a bit, but what that period of my life taught me about Hashimoto’s and my hair was life-changing.

At the height of my anemic period, my hair was at its finest, sparsest, stringiest and grayest. I was afraid I was going to lose it all.

Luckily, it was simply one of my oldest and most favorite nutrition books which revealed the clues to help me get my hair healthy again.

Sara Peternell Hashimotos Checklist blog

Why Does Hashimoto’s Cause Hair to Fall Out?

If you’re reading this, you may already have received a diagnosis of Hashimoto’s or have an understanding of what it is.

But briefly, Hashimoto’s is an autoimmune disease in which the body’s immune system attacks the thyroid or thyroid proteins.

The gland is located in the Adam’s apple area of the neck and produces hormones that serve many functions. This includes regulating body temperature, metabolism and growth.

Like with many autoimmune diseases, we don’t fully understand why our bodies can turn on us in this way. But certain risk factors like genetics, environmental toxins and nutrient deficiencies can play a role.

Nourished and Renewed with Hashimoto's

Hair Loss vs. Brittle Hair

Hashimoto’s primary effect on hair is hair loss - meaning losing hair at the scalp. In fact thyroid disorders can additionally or alternatively cause hair to become brittle. It can mean hair is more prone to breakage.

Brittle, breakage-prone hair has been one of the hair + Hashimoto’s conditions I have struggled with most.

These may be two very different things but both can still lead to thinning hair just the same.

One study of Hashimoto’s patients found that about 63% of them reported having brittle hair, nearly as much as the 66% that experienced loss hair. This means that a majority of participants had both less hair and breakage.

The Thyroid’s Role in Hair Health

Hashimoto’s is the leading cause of hypothyroidism, which is when the thyroid gland is under-producing thyroid hormones.

Many with hypothyroidism notice significant hair changes.

But an overactive thyroid, hyperthyroidism, can also cause hair loss.

Adding to the confusion of it all, because of how long it may take to notice the loss of hair, many people are on medications for their thyroid disorders by the time they realize the problem with their hair and blame the medication.

Oh, and also medication can also be an additional problem. Fun, right?

But it appears that the thyroid hormones T3 and T4 stimulate in the hair follicle the production of keratin, which is key to the makeup of hair. These critical hormones also prolong the phase of growth in the “life cycle” of hair.

Interestingly enough, thyroid hormones also trigger the synthesis of melanin in hair, which gives it its color.

It’s not a symptom many people have heard of but premature graying can actually be a sign of a thyroid disorder, both hyper- and hypothyroid issues.

And now you know why - melanin!

How the Thyroid Communicates to the Hair

Take a minute to consider what’s called the hypothalamic-pituitary-thyroid (HPT) axis. I want to explain the way parts of these glands within the brain work synergistically with the thyroid.

The hypothalamus and the pituitary gland signal to the thyroid to secrete hormones that will stimulate cells’ mitochondria.

(Remember learning in grade school that the mitochondria is the powerhouse or “battery” of the cells?)

Well, mitochondria in the follicles of the hair cause cell production to increase, leading to stronger hair growth.

I know, this sounds majorly confusing. But if you break it down, it’s basically communication from the brain to the thyroid to the hair follicles.

And of course, if the thyroid is out of whack, it pretty much ruins that game of “telephone” by cutting out the middleman.

Hashimoto’s + Other Autoimmune Conditions Increases Risk of Hair Loss

Unfortunately, when you have an autoimmune disease like Hashimoto’s, you are at higher risk for other autoimmune disorders.

That can include alopecia areata, which causes hair loss in a localized pattern because the immune system attacks healthy hair follicles.

Other autoimmune diseases that can lead to hair loss include Celiac disease, lupus (hair loss occurs as a result of scarring) and polycystic ovarian syndrome (PCOS).

Read all about my own experience dealing with both Hashimoto’s and Celiac.

The Role of the Adrenal Glands & Stress on Hair Loss

An important thing to remember about the thyroid is that it works synergistically with other glands in the body. It is one reason why when you have one gland issue, you often have another, like a hormone imbalance or adrenal fatigue.

Adrenal fatigue occurs when the adrenal glands are asked to produce the stress hormone cortisol too much for too long.

For people who lead a highly stressful life (that’s waaaay too many of us) or don’t manage stress well (basically the rest of us), the adrenals run out of steam.

This can come from emotional stress, like dealing with struggles in your life like having Hashimoto’s (ahem), or physical stress, like the strain that having Hashimoto’s has on your body (ahem again).

So it may be no surprise that adrenal fatigue and thyroid issues can go hand in hand.

But on top of that all, adrenal fatigue can be another cause of hair loss. This may stem from the fact that cortisol is connected to our fight-or-flight response.

When we are in the mode, the body puts certain functions on the back burner to focus on survival.

This includes hair growth.

The Good News — Stunted Hair Growth Is Not Permanent

Reading all of this might be daunting and make you feel doomed. But the good news is that research shows that when thyroid hormones get back to being balanced, that hair growth also returns to normal.

Addressing possible nutrient deficiencies (which I’ll cover next) and balancing thyroid hormone levels with medications or diet and lifestyle changes or both can get those follicles functioning like normal again and reduce hair brittleness.

How Low Nutrients Add to the Hair Problem

There are a number of nutrients that when too low can add to the hair loss problem, many of which are unsurprisingly also associated with a dysfunctioning thyroid gland.

Iron Support Hair Growth

Iron deficiency has a strong link with hair loss specifically in premenopausal women and supplementing with iron can help slow down loss.

Ferritin, a blood protein that contains iron, may also be low both in hypothyroidism and those with hair loss.

Ferritin is stored, among other places, in hair follicles. When iron stores in the body get low, that ferritin may be called on to deliver iron to other areas of need. This results in leaving hair without the ferritin and in a weaker state.

Some doctors are satisfied with ferritin levels of at least 50ng/mL, but more and more functional doctors will tell you that for adequate amounts to support hair growth, you need at least 70ng/mL.

Personally, I’ve found that to be true as well.

I suggest getting the Ferritin + Iron + TIBC (Total Iron Binding Capacity) test through True Health Labs which you can order yourself and is relatively inexpensive.

Besides supplements, iron can be found in animal proteins, especially red meat, dark leafy greens and by cooking in iron cookware.

Biotin

A B vitamin, biotin, sometimes called vitamin H, is another nutrient crucial in hair health as well as that of your skin and nails.

In fact, it’s often used in supplements that advertise promoting luscious hair, soft skin and hardy nails. For all the hype, there is some truth to it.

Biotin improves the body’s use of keratin, a protein that is the backbone of hair and nails, and to some degree skin.

Supplementing with biotin is not usually necessary though since it is fairly easy to get through foods, including peanuts, tomatoes, eggs, nuts and seeds, and legumes.

Use caution if you do supplement with biotin, as it has been known to interfere with thyroid lab tests, which can make things even more confusing for you and your doctor!

Zinc

Deficiencies in the mineral zinc are pretty common and can lead to skin problems, loss of smell or taste, poor immune function and of course hair loss and brittle hair.

Interestingly, the ratio of zinc to copper in the hair is a basis for hair color and low zinc levels may be another factor in early graying.

Red meat, shellfish, mushrooms, nuts and seeds, legumes and spinach are all great food sources for zinc.

Low Levels of Vitamins A and D May Cause Hair Loss

There is some indication that the fat-soluble vitamins A and D may cause minimal hair loss when levels get too low in the body. But unfortunately, getting too much of either can also cause hair loss.

This doesn’t stop companies from marketing these vitamins as helping in hair growth.

The best way around this conundrum is to aim to get these vitamins through diet. This is because it’s hard to overdo it with nutrients from food, but you can certainly do that with supplements.

Vitamin A is found in many orange and yellow foods like sweet potatoes, peppers and carrots, as well as egg yolks and cod liver oil. Eggs, fish and some mushrooms are good sources of vitamin D.

But sunshine is also a great way to get this nutrient. Some people even call it “vitamin sunshine."

I suggest getting two baseline Vitamin D tests through True Health Labs which you can order yourself and are relatively inexpensive.

One test should be conducted in the spring to see what your needs for Vitamin D are going in to the sunshine months of the year.

The other should be in early fall to see how well you obtained vitamin D from sunshine exposure during the summer.

Additional Nutrients For Better "Hair Health"

Other nutrients, like magnesium and the B vitamins (a group of vitamins that include folate and B12 that work synergistically) may not directly affect hair growth but can help balance hormones, including thyroid hormones.

This in turn can lead to better “hair health.”

For the right seasonal nutrition to support your thyroid health, check out my 4-week Hashimoto's Fall Meal Plan to get your natural source of nutrients to improve your "hair health".

Getting Out of A Hairy Situation With Hashimoto's

Look, I can’t pretend there is some silver lining to Hashimoto’s-induced hair loss. It stinks!

But just like taking control of your thyroid disorder, hair loss from that disorder is manageable.

With the right lifestyle and dietary choices, you can start regrowing hair naturally.

In "Nourished and Renewed with Hashimoto's" - my 30-day self paced online program, you can learn all about Hashimoto's and how it affects your entire body, how to identify the root cause of your autoimmune disease and how to live your best life again.

Or if you are looking for a personalized nutrition program, check out my Happy & Healthy Adult Program to reduce hair loss and all your Hashimoto’s-related symptoms.

I just can’t promise that you won’t regret those bangs. 😉

Hashimoto's / Hormones - 03/06/2020
Woman Horizon

Menopause Makes Hashimoto’s Worse! But, Nutrition Can Help!

Menopause makes the symptoms of Hashimoto’s worse - and vice versa. In fact, Hashimoto’s can also cause early menopause. The good news is: nutrition and lifestyle habits can help you feel better fast!

Let me share one of my clients' story.

Menopause makes Hashimoto's worse

Barb came to my office on a cool fall morning and was wearing only a light sweater.

Her cheeks were pink and there was a line of sweat across her pale forehead. She was flustered and anxious.

She fanned herself with the back of a checkbook, as she sat down in the chair. “I’m so hot today,” she declared. She was full of spunk and energy but she looked a little haggard.

“Barb” - just 45 years old - was diagnosed 20+ years ago with Hashimoto’s disease.

But, recently, her usual regimen of daily synthetic thyroid hormone replacement medication (Synthroid) was no longer working for her.

Barb said she had gained weight “seemingly overnight.” She was irritable all the time.

Her skin was drier than normal, her hair was thinning, her muscles felt weak.

Barb was riddled with worry and felt like she could no longer cope with stress.

Her sleep was terrible suddenly, and all day she felt like she was in a fog.

Her doctor had told her all her labs looked “normal.”

“It’s my thyroid,” she told me. “I think it’s acting up again.”

She assumed all her symptoms were related to her under-active thyroid, due to having Hashimoto’s disease.

Sure, that was certainly part of the story.

When I suggested we test some of her reproductive hormones to determine if she was entering menopause, she was quite surprised. “I’m too young for that…aren’t I?” she asked.

I explained that she was likely in the time leading up to menopause – PERIMENOPAUSE.

What are Perimenopause and Menopause?

As we ladies begin entering into middle age (around 39-45 years old), our bodies shift focus away from reproduction and childbearing.

And, typically, in the five to ten years leading up to menopause, most women enter perimenopause, which is when the levels of progesterone and estrogen begin to decline

A time for serious hormonal transitions.

Here’s how I like to think of it.

Perimenopause is basically the dysfunctional aging relationship between the brain and the ovaries.

The ovaries are literally deteriorating (I know, awkward) due to the cessation of ovulation.

While the ovaries begin their decline, the brain hasn’t caught up yet to realize they do not maintain the same hormonal activity as they have for many years.

Perimenopause & Menopause Symptoms:

  • Worsening of PMS symptoms before or during the menstrual period
  • Abnormal vaginal bleeding or “spotting” between periods
  • Missed periods, longer menstrual cycles, or shorter menstrual cycles
  • Heavier periods, blood clots, menstrual pain
  • Ovulation pain at mid-cycle
  • Vaginal dryness, thinning of vaginal tissue
  • Hot flashes, chills
  • Difficulty sleeping
  • Decreased libido
  • Anxiety, depression
  • Brain fog, forgetfulness
  • Weight gain, especially around the abdomen
  • Headaches, migraines

Menopause: Estrogen’s Relationship to Progesterone

Between the time perimenopause starts through about age 50, there is an approximate 35% drop in estrogen, with a 75% reduction in progesterone occurring simultaneously.

That’s a lot of hormones dropping. All. At. Once.

But, not to worry.

This is considered normal, because estrogen and progesterone are so dependent on each other.

They fall together.

Because progesterone decreases at a greater rate than estrogen, women end up with symptoms of estrogen dominance, even if estrogen levels are lower than before.

This time of perimenopause is defined not by the absolute overabundance or deficiency of estrogen or progesterone.

copyright Energeticnutrition.com

Therefore, perimenopause is defined by the relative amount of estrogen and progesterone when compared to each other.

If progesterone is out of balance relative to estrogen, estrogen dominance is at work.

Estrogen Dominance Symptoms:

  • Allergies, asthma, hives
  • Bloating
  • Breast tenderness
  • Increased risk of breast cancer
  • Cold hands or feet
  • Dry eyes
  • Enhanced symptoms of PMS
  • Faster aging process
  • Fatigue
  • Hair loss
  • Headache
  • Increased risk or incidence of autoimmune conditions (including Hashimoto’s thyroiditis)
  • Irregular menstrual periods
  • Low libido
  • Mood swings
  • Sinus congestion
  • Thyroid dysfunction
  • Trouble sleeping
  • Weight gain

menopause and peri-menopause

How are Menopause and Hashimoto’s Related?

I hate to break this to you.

Menopause makes the symptoms of Hashimoto’s worse - and vice versa.

Hashimoto’s can in fact also cause early menopause.

That’s right.

Having Hashimoto’s can actually lead to earlier than planned ovarian deterioration and hormonal cessation.

Sometimes, it is during perimenopause or menopause when a woman discovers that she also has Hashimoto’s.

Hashimoto’s Symptoms:

  • Anxiety, depression
  • Brain fog, forgetfulness
  • Weight gain, especially around the abdomen
  • Difficulty regulating body temperature, feeling cold
  • Decreased muscle mass
  • Increased stress
  • Decreased physical stamina
  • Overwhelming fatigue
  • Muscle & joint aches & pains
  • Mood changes/irritability
  • Difficulty sleeping
  • Decreased libido

See the similarities between Estrogen Dominance, Hashimoto’s and Peri- and Menopause?

There is a lot of crossover, and this largely has to do with the fluctuation of so many hormones.

No doubt, it can be confusing.

It’s important to be working with a practitioner or nutritionist who can help you navigate this challenging time.

I see a lot of women in my practice who think they are in menopause, only to discover they are also actually in the early stages of Hashimoto’s!

Hashimoto

Link between estrogen dominance, thyroxine-binding globulin and Hashimoto's

I also see a lot of women in my practice who have Hashimoto’s (like Barb).

When they go through peri- or menopause, they find their Hashimoto’s feels much worse than before the hormonal change.

That is because the thyroid hormones and sex hormones are intricately connected.

The Journal of Thyroid Research studied the effects of estrogen on another important hormone: thyroxine-binding globulin (TBG).

TBG is a type of globulin (protein) produced in the liver. TBG is a circulating protein.

The research showed that excess estrogen may increase TBG.

Who cares?

This is what matters: TBG binds to thyroid hormones T3 and T4, and carries them into the bloodstream, making them less available to the body’s needs.

Estrogen Dominance → Excess TBG → Less T3 and T4 → Hypothyroidism

A research study from 2007 showed that women with a thyroid disorder and severe menopause experienced improved symptoms after getting treated for the thyroid disorder.

This suggests that improving thyroid function – whether through medication or natural means – can help manage perimenopause and menopause symptoms.

testing for menopause and underactive thyroid

Testing for Menopause & Underactive Thyroid

It’s important to test for - and know - your hormone levels.

For many reasons, I recommend a work up of these tests early on in your 40s, so you have a baseline of what levels are normal for you before symptoms of menopause arise.

If you have Hashimoto’s disease, I recommend being seen regularly by a practitioner who tracks your thyroid levels and manages any medication you are taking.

Sara Peternell Hashimotos Checklist blog

Both menopause and Hashimoto’s can be diagnosed with simple blood tests that check levels of the following values:

High levels of follicle stimulating hormone (FSH)

FSH is the hormone responsible for maturation and ovulation of an egg in the ovary. As a woman ages, her body needs more FSH to do this.

Persistently raised levels of FSH (over 30 milli-international units per milliliter (mIU/mL)) can indicate menopause.

Increased Luteinizing hormone (LH) after menopause

LH is also persistently raised after menopause.

A woman will have more LH in the middle part of her menstrual cycle because the release of LH is what triggers ovulation.

So, a single elevated value will not definitively diagnose menopause.

Thyroid stimulating hormone (TSH)

Checking the levels of TSH is often the first (and sometimes only) test that doctors will use to see how the thyroid gland is working.

When the thyroid is not working correctly, the pituitary produces TSH to stimulate the thyroid into producing thyroid hormones.

A high TSH level can indicate an under-active thyroid.

T3 and T4

These are the two main hormones that the thyroid gland produces.

Levels do not change significantly with an underactive thyroid, but some doctors carry out the test to rule out other thyroid conditions.

Testing for the Free T3 and Free T4 can be helpful in understanding how much of the active hormone is available for use in the body.

Thyroid antibody testing for Hashimoto's thyroiditis

The thyroid gland contains cell proteins, and sometimes the body produces antibodies against these proteins.

If this happens, it can cause both underactive and overactive thyroid disease.

If these antibodies are present in someone with an underactive thyroid, then a doctor may diagnose Hashimoto's thyroiditis.

Testing For Sex Hormone Binding Globulin (SHBG)

Sex hormone binding globulin is a carrier protein produced by the liver. It plays a critical role in regulating the amount of the unbound steroids, testosterone, dihydrotestosterone (DHT) and estrogen in the blood.

SHBG carries these hormones throughout your bloodstream - therefore, hormones in this bound state aren’t available for your cells to use.

Generally speaking, when your SHBG levels are low, your body has more hormones circulating (including estrogen).

When your SHBG levels are high, your body has fewer hormones at its disposal (including progesterone).

Women with Hashimoto’s tend to have lower levels of SHBG, which can lead to an excess of estrogen, or estrogen dominance indicating hypothyroidism..

Less SHBG → Excess estrogen → Excess TBG → Less T3 and T4 → Hypothyroidism

This is the standardized set of tests commonly ordered by doctors to assess hormones and to even diagnose hypothyroidism.

Saliva Hormone Tests

OK, I admit I am biased here.

Saliva testing is the type of hormone testing I use in my office.

Saliva testing is an easy and noninvasive way of assessing your hormone balancing needs, and is proving to be the most reliable medium for measuring hormone levels.

Unfortunately, right now, most doctors do not understand saliva hormone testing, nor do they offer it in their offices.

So, finding a practitioner who uses saliva hormone testing and can reliably interpret the results is important and critical to your total hormone health picture.

Why Is Saliva Testing Better?

Well, unlike serum tests, saliva testing represents only the hormones which can be actively delivered to receptors in the body.

Clinically, saliva testing is far more relevant to test these bioavailable hormones and provide an accurate reflection of the body’s active hormone levels.

Serum tests (like mentioned above) only show the snapshot of what is free plus bound hormones circulating in the body.

However, it does not tell what amount of hormone can actually be used by hormone receptor sites.

Natural Treatments for Hashimoto’s & Menopause

First of all, it’s important to know that food and lifestyle practices can lower anti-thyroid antibodies.

And, especially for any woman with Hashimoto’s in the Peri- or Menopause stage, anything you can do naturally to lower antibodies is particularly important.

Because estrogen dominance, Hashimoto’s and Peri- and Menopause have so many similar symptoms, addressing hormonal balance in general, is often the best approach to feeling better.

exercise more during menopause

EXERCISE to maintain a healthy weight even if you have Hashimoto's

Regular exercise can do a lot for a woman’s health in general.

Boosting mood, energy, outlook and even regulating sleep are known positive side effects of a regular exercise routine.

For Hashimoto’s, exercise helps to maintain a healthy weight, builds muscle to help strengthen metabolism and produces sweat which is a great detox pathway.

For women in menopause, exercise can help to deter hot flashes, which can improve a woman’s overall comfort and happiness.

My women clients who work out regularly tell me that they have relatively few symptoms of menopause.

STRESS MANAGEMENT to minimize the stress on adrenals and immune system

Some women may find menopause and Hashimoto’s symptom relief through utilizing a toolbox of stress reduction techniques.

Reducing stress is important during perimenopause and menopause for reducing the burden on the adrenal glands and immune system.

A body in balance copes with stressful day-to-day issues much better than a body in fight or flight mode.

Techniques such as meditation, visualization abdominal breathing, journaling, self-care, regular massage therapy or other personal choices are excellent for helping to calm the nerves.

For managing my Hashimoto’s, I personally have relied on a strict but nurturing self-care routine before bedtime.

Epsom salt baths, regular stretching, journaling, reading, essential oils like lavender on my diffuser, and lights out by 10 pm has been my regimen for nearly two decades.

SLEEP to balance your hormones

No matter how nutritious your diet is and how much exercise you get, your health will suffer if you don't get enough restorative sleep.

Poor sleep has been linked to imbalances of many hormones, including insulin, cortisol, leptin, ghrelin and growth hormone.

To maintain optimal hormonal balance, aim for at least seven hours of high-quality sleep per night.

A darkened, cool, quiet room - with no blue light from screens or technology - is the best sleeping environment.

Going to bed at the same time each night also helps to stabilize circadian rhythms, and promotes more restful sleep.

NUTRITION for women with both Hashimoto's disease and menopause

These tips are relatively generic for women with Hashimoto’s who are going through perimenopause or menopause.

The best recommendations are the ones that are specially suited to you - based on your food and lifestyle preferences, goals, habits and vision for optimal health.

coffee and menopause

Coffee increases estrogen levels.

Let’s start with coffee. Coffee is my favorite and I would never dream of taking away your morning cup of love.

But, I do feel obligated to tell you that caffeine is hard on your adrenal glands.

Coffee increases your adrenal output of cortisol and adrenaline.

Both of them are stress hormones and may over time increase abdominal fat, and further upset your hormone balance.

In this way, caffeine increases estrogen because abdominal fat aromatizes estrogen - meaning it makes its own estrogen, like another hormone gland in the body all on its own.

Coffee is not great for hormone balance, proper weight management, healthy body composition, or optimal health.

Try to limit yourself to just one cup of organic, regular coffee per day.

Use coconut milk or almond milk and avoid adding sweeteners in your coffee.

Reduce menopause symptoms with tea

I do suggest trying some new morning beverages - especially if you are thinking about cutting down on coffee.

For example, green tea is especially rich in antioxidants.

Women who drink green tea feel fewer effects of aging, including improved cognition and memory.

They have a lower risk for certain types of cancer, and may experience an overall reduction in menopause symptoms.

Other herbal teas are excellent for their health-promoting properties. I love Rooibos tea, which is caffeine-free, and naturally energizing.

Control your sweets intake to manage your blood sugar and insulin level

Sugar/sweets/refined carbohydrates are another treat which should be consumed in moderation.

There are so many ways in which sugar definitely affects women’s hormone balance. But, for some people, I get it - cutting out all sugar feels next to impossible.

Consider this: simple, refined sugars cause spikes in blood sugar and insulin.

On the other hand, complex carbohydrates, fiber, protein and healthy fats promote more gradual fluctuations in blood sugar and insulin.

This lowers the body’s sugar totals, and lifts the burden on your hormones.

If you are going to have a sweet treat, make a homemade recipe sweetened with dates, molasses, raw honey, pure maple syrup or fruit.

Those sweets will mess less with your hormones and still satisfy a sweet tooth.

Dairy Products from Cow’s Milk can cause weight gain

Dairy milk promotes excess estrogen in the body due to it containing the endogenous (internally-made) estrogen from female cows.

At the same time, milk naturally contains androgenic properties, so it raises testosterone in the body and can cause weight gain quickly.

Milk and milk products from conventional dairy cows are absolutely chock-full of all hormones we don’t need.

Dairy milk accounts for about 80 percent of exogenous (externally-made) estrogen consumed through the human diet.

On top of it, milk from pregnant cows (which is how all milk products are produced) contains about 33 times as much estrogen as milk from non-pregnant cows.

Ewww.

So, honestly, if you are want to have balanced hormones, better thyroid health, and an easy menopause transition, ditching dairy is one of the best food changes you can make.

Clean Protein to produce important body molecules

Our bodies need enough protein to produce important molecules in our body – enzymes, hormones, neurotransmitters, and antibodies.

Without adequate protein intake, our bodies can’t function well at all.

Consuming protein can also increase levels of the hormone glucagon. Glucagon can help to control body fat.

So, consuming clean protein - like from grassfed, pasture-raised and organic, humanely-raised farmers and ranchers - is helpful for healing thyroid tissue.

And they also help in building and maintaining lean mass and balancing hormones.

Veggies to keep your hormones in balance

All vegetables (but especially green leafy vegetables) are healthy dietary sources of most vitamins and minerals.

Every day, make an effort to include broccoli, Brussels sprouts, collards, kale, mustard greens Swiss chard, spinach.

For these types of cruciferous veggies, be sure always to lightly steam or cook them to protect the thyroid.

But, definitely do not avoid them if you have Hashimoto’s.

Other vegetables to focus on are all brightly colored, nutrient-dense, fresh, and organic vegetables.

Plant foods contribute so much to our overall health.

It also provide sufficient fiber and low-sugar (also called “complex”) carbohydrates to help keep our hormones in balance.

Anti-Inflammatory Foods

For my Hashimoto’s clients, I often recommend an anti-inflammatory food plan (with any modifications based on unique food sensitivities).

It focuses on organic, antioxidant-rich fruits and vegetables, pastured and grass-fed poultry and beef, wild-caught salmon and healthy fats such as extra virgin olive oil, coconut oil, avocado, Ghee and some nuts/seeds.

Anti-inflammatory culinary herbs and spices include: ginger, garlic, turmeric, rosemary and basil.

Typically, gluten-free food plans have the lowest inflammatory response in the body.

So, a low- or no-gluten plan is also advised for both Hashimoto’s and hormone balance at the time of menopause.

All foods listed here provide a solid foundation for the best health possible.

To get the most positive effect from these food, customization to your own unique circumstances is highly recommended.

SUPPLEMENTS for Hashimoto's and menopause

Many of these supplements are also suitable for Hashimoto's, even if you are not in the menopause phase of life yet. Proper nutrition is especially important for the postpartum period.

**(Links below will take you to FullScript, if you have an account).

B complex To Boost Hormone Production

B vitamins participate in a large number of functions, and one of them is the production of hormones.

For example, B3 and folic acid are needed to produce estrogen.

When going through menopause, the ovaries are gradually stopping the production of sex hormones, and it is the adrenal glands and fat cells that will continue to produce them.

The conversion and production of hormones from the adrenal glands depends largely on B vitamins, especially B5 (pantothenic acid).

I suggest Vital Nutrients B-Complex.

Magnesium To Support Your Body Systems

Here is a true miracle-worker for your health and hormones - magnesium!

This mineral is the fourth most abundant mineral in our body.

And it’s needed for literally hundreds of different chemical processes.

So it’s very, very, very important.

Here are just a few of the thousands of processes and systems in the body supported by magnesium:

  • keep your bones healthy
  • proper nerve function
  • mood boosting
  • good muscle function
  • heart health
  • thyroid balanced
  • regulate calcium
  • produce hormones especially during menopause
  • supports natural restfulness and sleep
  • regulate blood pressure
  • healthy hair and nails

And that is just the start!

I suggest Klaire Labs Magnesium Glycinate Complex.

supplements for menopause and underactive thyroid symptoms

Adrenal Support Herbs To Reduce Stress

I believe that in this stage of life (more than any other), supportive and gentle adaptogenic herbal formulas (including Ashwagandha, Rhodiola and Holy Basil) can be of great help to reduce stress.

They can also help improve sleep, regulate hormone production, protect the hard-working adrenal glands and boost energy where needed.

I suggest Vital Nutrients Adrenal Support.

Zinc Supports the Immune System

Zinc is first a mineral but it is also a powerful antioxidant.

It is commonly used for the common cold because it supports the immune system.

It can also be taken to heal gastroenteritis or digestive distress, like from food poisoning, and to resolve issues of gut permeability (leaky gut).

Zinc is responsible for producing enzymes that are crucial for making new DNA, cell replication and healthy hormone function.

Research has shown that women taking hormone replacement therapy have improved zinc levels compared to perimenopausal, menopausal, and postmenopausal women not taking hormone replacement therapy.

There is something about the presence of estrogen in females that helps the body retain zinc and not eliminate zinc from the body.

The presence of balanced estrogen actually helps the body retain zinc.

On the other side of the coin, studies have also found that zinc supplementation can increase the serum level of sex hormones in the body.

And that can mean a reduction in menopause symptoms.

I suggest Progressive Laboratories Zinc Picolinate.

Vitamin D3 to Boost Mood and Improve Cognitive Performance

Vitamin D is a wonder-vitamin because it plays a central role in SO many body processes.

I put Vitamin D on the A-list for women during menopause.

Studies have linked Vitamin D to preventing heart disease, osteoporosis, diabetes, cancer, and weight gain.

Unfortunately, as many as half of adults are deficient in vitamin D and are therefore not receiving the benefits.

Here’s a big reason why it’s important: Vitamin D has been shown to have a positive effect on boosting mood and improving cognitive performance.

Since low mood or depressive symptoms are common in the menopause years, Vitamin D can bring great relief.

Also, many with Hashimoto’s tend to suffer from seasonal affective disorder (SAD) and notice mood being low during the winter season.

So, if have Hashimoto’s and are in your 40s, you may want to boost your vitamin D intake during those darker months.

I suggest Quicksilver Scientific Nanoemulsified D3K2.

Essential Fatty Acids Helps to Balance Your Hormones

I suggest adding ground flax seeds and/or flax oil to your daily food plan.

Just 1-2 tablespoons per day can increase the levels of Sex Hormone Binding Globulin (SHBG) *discussed in testing above* which can help in balancing hormones.

Additionally, flax may have positive estrogen-like effects because of the lignans (also called phytoestrogens) they contain.

Note: Phytoestrogens are a natural compound found in plants and plant-based foods. When eaten, they may affect a person in a similar way as estrogen produced by the body.

I also suggest Genestra’s Organic Flaxseed Oil Capsules.

Hashimoto's and Menopause Can Exist Harmoniously

So, back to Barb.

Her saliva hormone tests showed that she was indeed low in estrogen, progesterone and cortisol (her cortisol levels are another story for another day).

Her endocrinologist ran a thyroid panel showing that she was low in Free T3.

My client, Barb, was in fact at the intersection of perimenopause, and her Hashimoto’s disease had caused an increase in symptoms at her still-young 45 years old.

Not at all uncommon in a Hashimoto’s client.

Since Barb was already following my Hashimoto’s food plan, we focused our efforts on fine-tuning herbs, supplements and lifestyle measures to help boost her reproductive hormones.

Within a few months, Barb’s hot flashes had greatly subsided - a primary symptom she needed to improve for better quality of life.

Other symptoms which resolved and gave her great happiness were: increased libido, better quality sleep, less brain fog, and more energy for exercise a few times per week.

Hashimoto's disease affects a woman's energy at different life stages

As a woman with Hashimoto’s, I am well aware of how Hashimoto's affects the energy of a woman in different life phases.

Unfortunately, I know all too well the effects of Hashimoto’s on hormones (and imbalances) at various times.

I have gone through just about all of it - from diagnosis in my 20s, to how it affected me post-pregnancy in my 30s. And of course, how Hashimoto’s was responsible for our pregnancy losses while trying to start our family.

Next up for me will be my own transition in to perimenopause and menopause. I am definitely thinking about how to keep my hormones on track.

If you need some guidance during this phase of your life, let’s talk.

Hashimoto's / Hormones - 02/09/2019
Friends celebrating

Guys & Girls: What To Do If Your Hormones Are a Mess

I have hormone imbalance and I want to fix it naturally

When my clients come to me with a condition or set of complaints/symptoms they hope to resolve through nutrition. But they rarely say, “I have hormone imbalance and I want to fix it naturally.”

Usually, most people do not know that their health problems are related to something as seemingly benign as their delicate hormone interactions.

“Hormone problems” are reserved for the overwhelmed woman raising three kids, working full time, and having little (if any) sex drive for intimacy with her partner.

Men rarely associate their concerns with hormones. Aging, maybe. Stress, definitely.

But, hormones?

Two clients come to mind:

“Jenny” is 32. Happy, healthy and ready to start a family. She and her husband have been trying for a while now and things are “just not working” like they thought they would.

Jenny admits to somewhat irregular periods. She craves sweets in the afternoons. Her once long and lustrous hair feels drier and has been coming out on her hairbrush more recently.

Jenny gets wicked migraines two to three days per month, making intercourse impossible and regular daily tasks much more challenging.

She thinks something “might be off.”

I suggest a hormone test and it reveals high cortisol and high estrogen, relative to her progesterone level.

Definitely hormones.

Another client - “Jim” (age 44) came in to talk about his troublesome restless legs, insomnia, racing heart and difficulty coping with stressful situations. His digestion is off.

He admitted some big life changes, including the recent loss of a loved one.

Jim knows these symptoms are really interfering with his life. He knows “something is off” but he can’t figure it out.

I mention looking in to his hormones and he has a good chuckle: “everything is fine in that department.”

We test his hormones and low cortisol and low testosterone appear to be culprits.

To say Jim was surprised is an understatement.

My Experience with Hormone Imbalance

So, listen, people...I have definitely experienced messed up hormones. Big time.

In fact, even now - without constant vigilance - my hormones will tend to go awry.

That’s because I have Hashimoto’s thyroid disease.

As a result I suffer from ongoing adrenal fatigue as well as wonky reproductive hormones.

They are all connected.

My low-functioning thyroid definitely makes a mess of my other hormones.

With autoimmunity, I need to work daily to support my hormone system.

More importantly, hormone balance within the endocrine system is dependent upon a healthy, functioning H.P.G.A.T. axis.

H.P.G.A.T. axis stands for Hypothalamus, Pituitary, Gonads, Adrenals, Thyroid.

Dr. Lam’s website describes the interrelationship between these endocrine organs (glands) in this way:

“What happens to one organ will affect the other organs physiologically, clinically or sub-clinically. These three organs are therefore intimately co-dependent hormonally on each other for optimal function.

If the adrenal glands are weak, there is often concurrent thyroid malfunction and menstrual cycle irregularity. Similarly, an under-active thyroid often makes adrenal fatigue worse off.

Lastly, those who suffer from ovarian hormone imbalance symptoms such as estrogen dominance often have any pre-existing subclinical hypothyroidism exacerbated.”

Wow, right?

I mean who knew that all of these organs/glands literally depend on each other to function normally?

This means I have to pay attention to the other guys as well.

It’s not just enough to take care of my thyroid and call it a day.

I have to work hard to implement dietary and lifestyle choices that benefit my entire endocrine system.

For all of us, a hormone system out of whack has farther-reaching implications than just one hormone imbalance by itself.

When I get overly busy, stressed, sick or run down, all my glands/organs start poking at me to pay attention to self-care and healing.

I have experienced the following symptoms related to hormonal imbalance in my H.P.G.A.T. axis:

  • insomnia
  • chronic fatigue
  • migraines
  • joint pain/muscle pain
  • exercise intolerance
  • brain fog, forgetfulness
  • poor digestion of carbohydrates
  • feeling cold
  • hot flashes
  • sluggish detoxification
  • premenstrual syndrome (PMS)
  • anxiety/depression

So, when I feel this way, rather than popping some vitamins and crossing my fingers, I actually have to do the hard work.

I begin by assessing where things are breaking down in the H.P.G.A.T. axis. Then, I address the root cause of the hormonal upset.

And, finally, I gotta get to work on righting the ship.

A little unbalance can cause big problems. The good news is: little tweaks can make big improvements.

It takes time to balance hormones.

It’s important to know that the effort to balance hormones can make a world of difference in your overall body/mind and spiritual health.

What Exactly Are Hormones Anyway?

Hormones are chemical messengers in the body that travel in the blood to organs and tissues signaling them to do the work they were designed to do.

They are messengers!

Both men and women both have hormones, and hormone levels change and develop as we grown and age.

Because they are messengers, hormones play a role in essentially every process in our body.

Hormones affect reproduction, sexual function, metabolism, growth and development, and even mood.

For optimal health, proper hormone balance is crucial.

H.P.G.A.T. Axis Glands and Functions

Here is a little bit more about these crucial glands which rule over essential hormones in our bodies:

The hypothalamus

It is a portion of the brain with the most important function of linking the nervous system to the endocrine system via the pituitary gland. It is about the size of an almond.

The hypothalamus is responsible for the regulation of certain metabolic processes and other activities of the autonomic nervous system. It synthesizes and secretes certain neurohormones, called releasing hormones or hypothalamic hormones.

And these in turn stimulate or inhibit the secretion of hormones from the pituitary gland.

The hypothalamus directly controls body temperature, hunger, important aspects of parenting and attachment behaviors, thirst, fatigue, sleep, and circadian rhythms.

The pituitary gland

It is often called the master gland because it controls several other hormone glands in your body, including the thyroid and adrenals, the ovaries and testicles.

Your pituitary gland is about the size of a pea and is situated in a bony hollow, just behind the bridge of your nose. It is attached to the base of your brain by a thin stalk.

The gonads

They are the male and female primary reproductive organs. The male gonads are the testes and the female gonads are the ovaries.

These reproductive system organs are necessary for sexual reproduction. They are responsible for the production of male and female sex hormones needed for the growth and development of primary and secondary reproductive organs and structures.

They also produce the sex cells which lead to development of new offspring when conception occurs.

The adrenal glands

They are triangular-shaped, walnut-sized glands which sit at the top of each kidney.

Each adrenal gland contains an outer adrenal cortex. It’s responsible for producing certain steroid hormones, including aldosterone and cortisol.

Each gland also contains an inner adrenal medulla, which produces several other hormones, including adrenaline and noradrenaline.

Aldosterone helps control your blood pressure by managing the balance of potassium and sodium in your body.

Cortisol works in conjunction with adrenaline and noradrenaline to help regulate your reaction to stress. Cortisol also helps regulate your metabolism, sugar levels, and blood pressure.

The thyroid gland

It is a butterfly-shaped gland in your neck, just above your collarbone.

It is one of your endocrine glands, which make hormones. These thyroid hormones control the rate of many activities in your body.

Specifically, the thyroid regulates how fast you burn calories and how fast your heart beats. All of these activities make up your body's metabolism.

Females and Their Hormones

OK, now we need to talk about the hormones affecting women, specifically. I am talking about estrogen and progesterone.

Estrogens

The “estrogenic” hormones are uniquely responsible for the growth and development of female sexual characteristics and reproduction.

The term "estrogen" is actually a group of three chemically similar hormones: estrone, estradiol (the most abundant in women of reproductive age) and estriol.

Overall, estrogen is produced in the ovaries, adrenal glands and fat tissues. More specifically, the estradiol and estrone forms are produced primarily in the ovaries in premenopausal women.

Whereas estriol is produced by the placenta during pregnancy.

In women, estrogen circulates in the bloodstream and binds to estrogen receptors on cells in targeted tissues. This affects not only the breasts and uterus, but also the brain, bone, liver, heart and other tissues.

Estrogen controls growth of the uterine lining during the first part of the menstrual cycle. It causes changes in the breasts during adolescence and pregnancy and regulates various other metabolic processes, including bone growth and cholesterol levels.

In young girls, prior to menstruation, the first changes in hormones trigger bone growth. Then, they signal puberty beginning as the girl’s body matures.

These new hormones can cause breast tenderness, acne, mood changes and the start of menstruation.

Puberty typically occurs for females between the ages of 12 and 14, but can start as early as 9 and as late as 17.

Although rare, precocious puberty can occur and is characterized by the very early onset of puberty – as young as 6 or 7 years old. This is often a result of exogenous estrogens from the environment and diet, which negatively impact the endocrine and reproductive systems.

As the woman enters her childbearing years, her hormones are responsible for changes in muscle mass and weight management. They also play a fundamental role in pregnancy and the growth and development of her offspring.

I’ve also written an in depth article about balancing estrogen post-partum, which is often overlooked as a serious (and common) hormone imbalance in women after childbirth.

Progesterone

Progesterone is a hormone in the body that stimulates and regulates various functions. It's produced in the ovaries, the placenta (when you get pregnant) and the adrenal glands.

And it helps prepare your body for pregnancy and conception, regulates your menstrual cycle and impacts your libido.

If you don't have enough progesterone, you may have difficulty getting or staying pregnant.

It is important that estrogen and progesterone are balanced with one another. There is an ideal ratio for these two hormones - and in that perfect range, they work beautifully together.

When one is too high or too low, problems can arise.

Ladies, Side Effects of Hormone Imbalance Are Common

I already shared some of my symptoms when my hormones are out of whack. So many symptoms can be attributed to hormone irregularities or dysregulation of the H.P.G.A.T. axis.

In particular, with women aged 30 and older, a decrease in progesterone is responsible for many of her unwanted symptoms.

What do I see the most of in my office with women and their hormones?

Stress - more than any other outside force - contributes to problems in the H.P.G.A.T. axis for women.

Here is the typical scenario:

Thyroid dysfunction and hypothyroidism may lead to overworked adrenal glands and reduced cortisol. This can in turn decrease the output of reproductive hormones such as progesterone.

Side note:

Women also have a certain amount of necessary testosterone in their bodies. It too must be balanced with the other hormones.

Polycystic ovary syndrome (PCOS), which can lead to infertility, can be the result of high levels of testosterone. About 10 percent of women with high testosterone levels also have PCOS. I plan to write more about this in another post.

Common estrogen/progesterone hormone imbalances during a woman’s childbearing years may lead to:

At about age 45, most women begin to leave their childbearing years behind. They enter a stage known as perimenopause, a stage where hormone levels begin to change and pregnancy becomes less likely to occur.

Estrogen and progesterone levels drop during perimenopause and menopause, and infertility eventually sets in. Due to declining estrogen levels, some women will experience bone loss.

Menopause means that a woman’s ovaries have stopped producing estrogen, and her period has ceased for at least one full year.

In menopause, low levels of both progesterone and estrogen can lead to:

  • mood swings and increased anxiety
  • hot flashes
  • sleep problems
  • urinary or vaginal discomfort/pain during intercourse
  • hair loss
  • thinning, more dry or less elastic skin
  • low libido
  • aches and pains
  • bone loss
  • weight gain or loss

A pioneer in women’s health and hormones, Christiane Northrup, M.D., describes menopause as “an exciting developmental stage. One that, when participated in consciously, holds enormous promise for transforming and healing our bodies, minds, and spirits at the deepest levels.”

For many women, menopause presents new opportunities, freedom from childbearing and rearing, new creative expression and truth in self-expression.

Men and Their Hormones

Guys, you’re up next.

News flash!

Men and boys are also affected by hormones. For real, this is not just a woman’s problem.

Testosterone is the main sex hormone found in men. It controls male physical features. The testes (testicles) make testosterone.

(As I said, women have testosterone too but in much smaller amounts than in men.)

Why is testosterone important for boys and men?

Testosterone helps bring on the physical changes that turn a boy into a man. This time of life is called puberty.

Male puberty typically occurs between the ages of 9 and 14.

Changes include:

  • Growth of the penis and testes
  • Growth of facial, pubic, and body hair
  • Deepening of the voice
  • Building muscles and strong bones
  • Getting taller

Men also need normal amounts of testosterone to make sperm and to be able to father children.

During this time, hormone changes can help contribute to weight control and muscle mass changes.

Between the ages of 18 and 40, men may notice their testosterone levels dropping.

Men can experience a range of symptoms if testosterone decreases more than it should, causing an imbalance.

Or, similarly, if estrogen levels rise too high in men, problems can arise. This is commonly due to environmental exposures to estrogen - such as from medications, conventional meats, plastics and chemicals in our environment.

Guys, Do You Know If Your Hormones are Out of Balance?

This checklist is a good place to start.

Hormone imbalances (too much estrogen/not enough testosterone) in a man’s mid-life may cause:

  • Weight gain
  • Decreased muscle mass
  • Low energy levels
  • Low libido
  • Difficulty getting and maintaining an erection
  • Insomnia
  • Cravings, especially for sugar and carbohydrates
  • Mood changes including depression, anxiety and aggression
  • Skin changes

As men start to approach 50, testosterone levels will drop further.

Some men will struggle with osteoporosis or bone fractures. Infertility can occur as sperm count levels drop.

Erectile dysfunction, reduced energy, loss of hair, and low libido can occur because of falling hormones later in a man's life.

Hormone Imbalance Affects Nearly Everyone

Honestly, the story about hormones really doesn’t just start and end here in this article. There is so much more information that pertains to this very important subject.

I wanted you to get the general idea of how critical hormone balance is to your health - and your partner’s health!

And, frankly, statistics on the subject of men’s and women’s hormone imbalance-related conditions are limited.

By my practice estimates, 75% of women and 50% of men will have some kind of hormone imbalance diagnosed in their lifetime.

More than that will have symptoms of hormone imbalance that go undiagnosed or discussed with their health care provider.

This probably doesn’t surprise you.

But, the imbalances of hormones due to various life and health events have long-term implications for health in both men and women.

When your hormones are in balance, you feel good, look good, and have abundant sustainable energy.

When your hormones are out of balance, you may experience a wide range of symptoms that can affect mood and energy.

Over time, hormone imbalance may lead to serious conditions.

For example, development of enlarged prostate or testicular cancer can happen in men while uterine fibroids or fibrocystic breasts in women.

While hormone positive cancers, thyroid dysfunction or Type II diabetes can develop in both genders.

How To Balance Hormones Naturally

Yes, you can do this. You can balance your own hormones through some holistic approaches to food and lifestyle.

Food Plan To Support Healthy Hormones

Eat three meals per day.

Promote metabolic maintenance by jump-starting your metabolism with a healthy, balanced breakfast. Think “fuel your day” and consume meals which support your energy and activity needs throughout the day.

I like the saying: “Breakfast like a king, lunch like a prince and dinner like a pauper” because we need to consume the majority of our calories earlier in the day.

What we consume in the evening often disrupts digestion and can be stored more easily as fat because we are less active.

Eat protein with each meal.

Pasture-raised eggs, wild-caught fatty fish such as salmon, grass-fed lamb, bison or beef are all good choices. Protein helps to support lean mass and thereby also promote a strong metabolism.

Strong muscles as we age helps to support the skeletal system and ensure bone health.

Protein-rich meals contribute to the body’s use of amino acids (the building blocks of protein) which are used to heal endocrine tissues and organs. It also promotes the development of healthy hormones.

Understand and moderate your intake of carbohydrates.

Not all carbohydrates are created equal. Minimize intake of refined carbohydrates, such as sugar, white rice, bread and alcohol. Moderate your intake of foods made with white flour, such as muffins, bagels, pasta, pretzels and other snack foods.

All of these turn into an abundance of sugar in the body.

In turn, this sugar creates insulin resistance over time, and can lead to blood sugar imbalances.

Excess sugar in the bloodstream is ultimately stored as fat.

Carbohydrate consumption should focus on fresh, raw, unprocessed fruits and veggies (organic as much as possible!), whole grains and occasional beans/legumes. Note: gluten-free grains are preferred for lowering inflammation.

Increasing your fiber is key to managing healthy hormone balance naturally, as fiber acts like a broom to bind and escort hormone metabolites out of the colon.

Eat a wide variety of organic, fresh fruits and vegetables daily.

I suggest starting small – maybe 2-3 servings at first while your body gets used to the extra fiber. And, over time, aim for up to 10 servings of fresh fruits and veggies per day!

A serving is approximately four ounces, or a half-cup. Eat the rainbow! Choose as many brightly-colored fresh fruits and veggies as possible.

Go for broccoli, green leafy vegetables, bold berries, red, yellow and green peppers, and tomatoes, and bright orange squashes.

Eat more healthy fats.

Essential fatty acids (EFAs), omega–3, omega–6 and omega-9 fats, are needed to assist the body in many important functions, including those of the brain and nervous system.

Good sources of EFAs include pasture-raised eggs, high-quality flax seeds, chia seeds, walnuts, cold-pressed extra virgin olive oil and cold-water fatty fish harvested from the wild.

Grass-fed beef is also a great source of EFAs.

I suggest eating one half of a ripe avocado each day to help support your brain, nervous system, immune system and healthy hormone balance.

Boost antioxidant capacity.

Antioxidants combat cellular damage from free radicals.

They are known to be a cause of chronic conditions such as heart disease, cataracts, macular degeneration, and cancer.

Antioxidants are found in fresh fruits and vegetables, especially brightly colored ones.

Food is the best source for antioxidants.

It contains the “magic” of all the nutrients and antioxidants combined (so much of the nutrition from food has yet to even be studied in detail!)

Drink alcohol in moderation or skip altogether.

Alcohol is a potent pro-aging beverage. As we drink alcohol, the whole body must utilize its various resources to combat the toxicity and damage.

The liver - your main detoxification organ - is most susceptible to the damage from continued alcohol use.

But, also the nervous system, immune system and digestive system become taxed over time.

Some people believe that daily red wine consumption improves cardiovascular health. But actually in the long run, excess wine consumption can increase your risks of heart damage and disease.

For women, alcohol consumption can disrupt the menstrual cycle and impair hormones. This leads to infertility, increased symptoms of PMS, and a more difficult time transitioning to menopause.

For both men and women, alcohol consumption is linked to mood changes – worsening of depression and anxiety.

Dependence on alcohol can alter your brain chemistry and lower the levels of mood-regulating neurotransmitter serotonin.

This makes stress responses and coping with everyday challenges more difficult over time.

Hydrate as much as possible!

Drink one half your body weight in ounces every day to maintain your body’s reserves of water – essential for healthy hormone production.

Purchase a water filter for your home sink to reduce toxins, bacteria, metals and contaminants from a municipal water source.

Reduce your intake of bottled water to avoid the toxins in plastics which are known endocrine disruptors.

Herbal teas, fresh pressed juices and broth-based soups all contribute to your daily water intake. Water is life!

So, drink up to your health!

Supportive Supplements For Men and Women

Zinc:

Zinc promotes ovulation in women, healthy sperm production in men, may help reduce acne and has natural anti-inflammatory benefits.

It is also essential for the synthesis of thyroid hormone.

Magnesium:

Magnesium regulates cortisol production, supports healthy blood sugar metabolism, aids in relaxation, sleep and calming of the central nervous system.

Plus it is a critical co-factor in the production of all of the hormones.

Vitamin B6:

Vitamin B6 helps many women manage PMS symptoms, improves energy and supports healthy progesterone production.

Essential Fatty Acids (EFAs):

Specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) maintain ideal cell membrane fluidity.

They allow optimal transport of hormones across the cell membrane and into the cell, where hormones affect the health of each cell.

Liver support herbs:

Turmeric, coriander, parsley, cilantro and oregano are great to boost glutathione production and also lower inflammation.

Also milk thistle, holy basil and dandelion are superb for liver health and total body wellness.

Adaptogenic herbs for stress (including ginseng, ashwagandga, maca, rhodiola, holy basil and cocoa):

They balance, restore and protect the body, making it easier to handle stress by regulating hormones and physiological functions.

Antioxidants (including vitamins A, C and E, Gingko Biloba, Grape seed, Pine bark and curcuminoids):

They protect cells against free radical damage and thereby promote healthy hormone function inside the cells.

Vitamin D:

It helps regulate adrenaline, noradrenaline (also called norepinepherine), and dopamine production in the brain. In addition, it helps to protect the brain from serotonin depletion.

Researchers have found that adequate vitamin D levels reduce an individual's risk of depression significantly.

Probiotics:

They aid in repairing your gut lining, which in turn can balance your hormones. When undigested food particles, like gluten for example, leak through your gut into your bloodstream, it causes disease-causing inflammation .

And that impacts the entire body.

Please Note: This is a quick list for reference purposes.

My suggestions here do not take into consideration your own needs and nutrient status.

For more detailed information on your personalized supplement regimen, consider my Super Girl/Super Guy program.

Lifestyle Measures to Help Heal and Balance Hormones

I honestly think the habits we employ in our day-to-day lives are the best approaches for healthy hormones.

The positive results do not typically occur right away. But as a rule, simpler, happier living and natural, straightforward remedies will go a long way to keep your body in balance for life!

My 9 best habits to integrate into your day to day

  • Get a minimum of 30 minutes per day of moderate physical activity - a quick jog, bike ride, fast walk, yoga, HIIT class or jumping on a trampoline all count!
  • Try laughter - it really is the best medicine!
  • Surround yourself with supportive people - a positive and caring crew around you will benefit your health in a million ways.
  • Get plenty of sleep - try to get 8 hours per night. Plan for a proper bedtime routine with relaxation techniques to help you fall asleep quickly and stay asleep all night. Baths, stretching, reading, meditation/prayer and journaling all work for me.
  • Practice stress management - coping with stress through meditation, breathing, visualization and mantras. They are effective ways of signaling the brain to reduce stress hormones, inflammatory cytokines and even stress-associated pain.
  • Use essential oils - my favorite is lavender oil, which I diffuse in an oil diffuser. It promotes emotional balance by helping to calm anxiety, depression, moodiness and stress.
  • Replace your body care products. Take a look around your home and eliminate toxins in your body by avoiding conventional body care products. They are usually made with potentially-harmful chemicals including DEA, parabens, propylene glycol and sodium lauryl sulfate.
  • Monitor and reduce electromagnetic frequency (EMF) radiation - EMF exposure has been found to alter reproductive hormones (especially sperm count and motility in men). And they negatively impact pregnancy. These have serious consequences on fetal development. Reduce the frequency, duration of exposure, and strength of EMFs in your life by spending less time around technology devices. Or you can implement a shield like one of the products from Aires EMF Protection.
  • Beware of medications' impact on hormones - medicine can disrupt your hormone balance, leading to side effects like fatigue, appetite changes, altered sleeping patterns, low libido, and even depression. This includes corticosteroids, stimulants, statins, dopamine agonists, rexinoids and glucocorticoids. Please talk to your doctor about the side effects and research natural alternatives whenever possible.

Not Sure If You Can Hack Your Hormones?

This is a huge area of our health, amiright?! 

Hormones pretty much rule everything!  Trying to balance them on your own might feel overwhelming or impossible.

I have some tricks up my sleeve that help bring pretty quick hormone-haywire relief:

  • Test your hormones with a four-point saliva hormone test.
  • Test your nutrient status using the Spectracell micronutrient test.
  • Plan and implement an effective hormone detox program, quick or long-term, depending on your needs.
  • Discuss bio-identical hormone creams where necessary.
  • Develop a custom body-type meal plan based on your body shape, tastes, cravings, nutrient needs and lifestyle.
  • Track and monitor your weight and body composition with bio-impedance analysis.
  • Coordinate care with your OB/GYN, primary care doctor, naturopath, acupuncturist, etc., to get the most streamlined treatment possible.

Hang in there! Hormones don't have to ruin your life.

Quite the contrary, balance is achievable and will make you feel incredible!

I have been there, so I know exactly how crazy hormone problems can make you feel. 🤪

If you are feeling stuck on this subject, let's talk.

Hormones - 12/10/2018

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The information on this website is for educational purposes only and should not be considered medical advice. This information is provided to help you make informed decisions about your health. It is not meant to replace the advice of your primary physician.

Choosing a holistic approach to health care through nutrition means choosing personal responsibility for your health care. Sara Peternell, MNT, is not liable or responsible for any harm, damage or illness arising from the use of the information contained herein or through any of the nutritional therapy programs available for purchase.

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