I have been doing lots of research to back up my presentation slides for the workshop on ‘Hormone Balance’ and it has become very apparent that for this and related issues like infertility and excess weight, which are very common today, there are a couple of key drivers. By making our lives more and more convenient with convenience foods, transport, labour saving devices etc. we run the risk of losing our natural metabolism and balance, resulting in the many chronic diseases we now suffer. If the original intention was to make life easier it has not equated to less stress and better health. What we need are whole foods, fresh air, movement, relaxation, sleep, spending time in a natural environment and doing activities that engage us fully. Modern life has disconnected us from our human nature and even though it makes perfect sense when we are reminded of the simple and basic needs of the body, we have a hard time believing that addressing these needs can have a significant impact on our health. We can’t turn back time but we can take more control and make better choices for the sake of our health.
One such example is the overproduction of Insulin produced by the pancreas in response to food we have eaten with a high sugar or (glycaemic load), leading to blood sugar imbalance. We’re not just talking here about white refined sugar, although it is that too, its also white bread, pasta, potatoes, cakes, processed food containing sugar or flour, sweets, alcohol, sodas and even fruit juices that tend to spike blood sugar and cause excess release of insulin. Historically, people had sugar as an occasional treat. Today …… it is tempting you everywhere you go! It’s even hidden in foods you would never have expected to find it in. And, given that sugar in all its forms is highly addictive, as it fires up (endorphins) the addiction chemicals in the brain, it is little wonder we are hooked and coming back for more!
Dr. Mark Hyman has summed it up in a nutshell in his instagram post below. I couldn’t have put it better myself so you have it here from the expert! For the ladies and gentlemen who suffer issues of infertility, take note!
What I love about good nutritional advice is that even if you don’t have these particular issues, lowering the glycaemic load of your diet has health benefits for everyone bar none! Modern life is set up to encourage us all to lean more towards higher glycaemic load foods and lifestyle factors.
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I don’t believe it’s coincidence that infertility has increased just like diabetes and obesity has. That’s because excess sugar and subsequent belly fat drive hormonal imbalances and create infertility.⠀ ⠀ In women, these imbalances manifest as polycystic ovarian syndrome (PCOS), which is really a nutritional and metabolic problem that adversely affects insulin and other hormones.⠀ ⠀ PCOS symptoms include irregular or heavy periods, acne, facial hair, scalp hair loss, increased belly fat, and increased levels of testosterone. Studies show PCOS affects 8 to 12 percent of all women, which interestingly correlates with the number of couples who suffer infertility.⠀ ⠀ In men, infertility manifests as lower testosterone, which indicates other hormones like insulin are also out of whack. Among the consequences are bellies, breasts (or man boobs), low sperm count, and decreased sex drive.⠀ ⠀ While problems like PCOS and low testosterone need to be properly assessed, diagnosed, and treated to get your metabolism working again, you have far more control over infertility than you might realize.⠀ ⠀ Studies confirm addressing lifestyle factors – including nutrition, weight, exercise, psychological stress, as well as environmental and occupational exposure –could have substantial effects on fertility. ⠀ ⠀ I recommend my patients take a multivitamin and other supplements and eat a whole food, low-glycemic-load, nutrient-rich, plant-based diet. Those strategies alone can have an enormous impact on fertility. ⠀ ⠀ While I ultimately encourage you to work with a Functional Medicine doctor to address and correct these problems, I have found these seven strategies can help anyone (female and male) balance hormones, reverse infertility, and create abundant health.⠀ ⠀ – Go low glycemic. ⠀ – Implement supplements like vitamin D, B vitamins, fish oil L-carnitine, vitamins C and E, N-acetylcysteine, zinc, and coenzyme Q10 ⠀ – Fix your gut by including gut-supporting foods like fermented foods, as well as fiber and probiotics.⠀ – Exercise regularly.⠀ – Control stress.⠀ – Get sufficient sleep.⠀ – Reduce your environmental toxin exposure. ⠀ ⠀ #pcos #hormonalimbalance #insulin #infertility
If you click into the post on-line, among the hundreds of comments is one from a woman who states that her 17 year old daughter exists only because she changed her diet and lifestyle after being told she would never have children. There are many more stories like this in the comments and around us everyday that you don’t hear about.
I have seen for myself in clinic, on a number of occasions, the very real success of balancing hormones for fertility. It does require dedicated compliance to dietary and lifestyle changes but these are not beyond anyone’s capabilities.
The other driver of hormonal imbalances including infertility is excess ‘cortisol‘ levels in the body. Cortisol is the stress hormone. Eating a lower glycaemic load diet will help with overproduction of cortisol too. Getting some moderate exercise, managing stress levels with mindfulness, meditation, deep breathing or finding a hobby that is engaging enough to reduce stress levels. Also, getting adequate shut eye (sleep), will really help.
Conditions are more favourable for fertility when the body is in ‘relaxed mode’ or parasympathetic nervous system mode, and not in ‘fight or flight’ or sympathetic nervous system mode. Our modern high stimulation diet and a lifestyle which is fast paced, indulgent, highly stressful and busy busy busy, sends a message to the body…… “this is not a good time to have a baby, I’m way too busy just surviving”. The dietary and nutrition suggestions in the post are right on point to aid fertility. Also, to bring your body into parasympathetic mode instantly, practice deep breathing or tuning in to your breathing on a regular basis. Start by doing some long exhales (10 in succession) and soon you will be breathing deeply. Another easy technique to switch your body into parasympathetic mode is to elevate your legs above the level of your heart. Lying flat on the floor use a chair, the bed or the wall to elevate your legs and relax for 5 minutes in this position. A daily practice will impact over time and the body will get the message “life is good, I am calm and capable, all is well, I have plenty of resources to reproduce”!
You can follow Dr Mark Hyman on instagram or by searching for ‘Dr Mark Hyman Instagram’ on line.
These strategies are not rocket science but are shown to bring about positive results for those that implement them. The view that there needs to be a pill for every ill, as if we are machines that need a screw here and a drop of oil there, is being replaced with an integrative approach to restoring health to the body that recognizes us as individual beings, affected by our unique genetics, environment, food, movement, sleep, thoughts, emotions and beliefs.
Further reading recommendations:
- The Low-GL Diet Bible, Patrick Holford
- The Low- GL Diet Cookbook, Patrick Holford
- Fat Around the Middle, Marilyn Glenville, PhD
- The 4 Pillar Plan, Dr. Rangan Chatterjee [Balanced Living]
- The Hormone Cure, Dr. Sara Gottfried M.D. [Hormone Balance]
© Limelight Nutrition 2019