Consider weight, for example

Most of us struggle with weight at some point. But even women with the same BMI (both 5’4” and 180 lbs) will each arrive there through their own unique health story. That’s because excess weight isn’t just about calories; it’s a signal that multiple systems—metabolism, hormones, digestion, the nervous system, immunity, sleep, movement, and more—are out of balance.

Your WHN BioType identifies your weight story. The real value isn’t the label itself—it’s that it shows you what to work on first. Is your thyroid the main driver of your weight gain? Or could it be a menopausal hormone shift, adrenal dysfunction, metabolic imbalance, or blood sugar issue? Your path to healthy, lasting weight loss isn’t about cutting calories or crash diets; it’s about restoring your body’s natural ability to self-regulate.

Consider digestive disorders, too

Millions of women have taken our hormonal health surveys, and roughly 60% report significant digestive issues. Like weight, digestive challenges develop over time through a unique interplay of diet, gut bacteria and fungi, neurological function, hormones, immune health, chronic inflammation, movement, and other factors.

Your Digestive WHN BioType helps you see “the big picture” and also highlights which areas need your attention first, helping you take the right steps to restore balance and reclaim healthy digestive function.

WHN BioType recognizes that health follows patterns

The WHN BioType system is designed to guide women based on their own symptoms and health patterns. It isn’t a substitute for regular medical care, but it helps you understand your overall health, how your biology interacts, and what to prioritize to support your body.

Some alternative doctors use this holistic approach, and conventional medicine is slowly moving in this direction. But most modern medicine still focuses on isolated systems, lab tests, and drug therapies—often assuming women won’t make lifestyle changes, relying instead on medications to manage symptoms and side effects.

The science behind WHN BioType

WHN BioType is grounded in both scientific theory and practical knowledge. Here are the guiding principles:

• Everything in your body is connected—from cells to organs to systems, including the bacteria and fungi of your microbiome.
• Your body self-regulates in a marvelously complex way, with billions of signals and actions occurring every moment.
• Many factors—including lifestyle choices, diet, stress, and environmental exposures—can disrupt this regulation.
• Dysregulation often starts subtly, appearing as conditions or mild symptoms, then progressing to more serious damage, disease, or premature aging over time.
• Imbalances are rarely isolated. For instance, high cholesterol could result from chronic stress and elevated cortisol in one woman, poor gut health in another, or hormonal shifts after menopause. Medications like statins address the symptom, but not the root causes. Your WHN BioType helps pinpoint those underlying factors.
• Conventional medicine tends to be reactive, dividing the body into separate systems for diagnosis and treatment, often addressing only acute issues rather than foundational health habits.
• One key part of your body’s self-regulation is homeostasis—the equilibrium it tries to maintain. When dysregulation occurs, your body may defend an unhealthy “balance.” Take blood sugar balance, for example. Chronic stress, poor sleep, or diet imbalances can push your body to raise insulin to stabilize blood sugar. Initially, this works—your body is maintaining balance—but over time, this “balance” can lead to insulin resistance, weight gain, and fatigue.

WHN BioType categorization connects the dots to reveal the main factors driving the imbalances behind your symptoms. By identifying these priorities, it gives you a clear roadmap to restore your body’s natural self-regulation and reclaim healthy balance.

Take control of your health

None of these ideas are controversial! What makes WHN BioType powerful is that it equips every woman with the ability to understand her unique biology so she can take confident, informed steps toward better health. Discover your WHN BioType today with our quick quiz and see exactly where to focus so your body can thrive.

What’s Your WHN BioType?

Discover your natural path to restoring inner balance and health

Start My Quiz

The post Your WHN BioType: understanding the story of your health appeared first on Women's Health Network.

Consider weight, for example

Most of us struggle with weight at some point. But even women with the same BMI (both 5’4” and 180 lbs) will each arrive there through their own unique health story. This is because excess weight isn’t just about calories; it’s a signal that multiple systems — metabolism, hormones, digestion, the nervous system, immunity, sleep, movement, and more — are out of balance.

Your Weight BioType identifies your story. The real value isn’t the label itself — it’s that it shows you what to work on first. Is your thyroid the main driver of your weight gain? Or could it be a menopausal hormone shift, adrenal dysfunction, metabolic imbalance, or blood sugar issue? Your path to healthy, lasting weight loss isn’t about cutting calories or crash diets; it’s about restoring your body’s natural ability to self-regulate.

Consider digestive disorders, too

Millions of women have taken our hormonal health surveys, and roughly 60% report significant digestive issues. Like weight, digestive challenges develop over time through a unique interplay of diet, gut bacteria and fungi, neurological function, hormones, immune health, chronic inflammation, movement, and other factors.

Your Digestive BioType helps you see “the big picture” and also which areas need your attention first, helping you to take the right steps to restore balance and reclaim healthy digestive function.

Why don’t doctors use BioType?

The BioType system is designed to guide women based on their own symptoms and health patterns. It isn’t a substitute for regular medical care, but it helps you understand your overall health, how your biology interacts, and what to prioritize to support your body.

Some alternative doctors use this holistic approach, and conventional medicine is slowly moving in this direction. But most of modern medicine still focuses on isolated systems, lab tests, and drug therapies — often assuming women won’t make lifestyle changes, relying instead on medications to manage symptoms and side effects.

What’s the science behind BioType testing?

BioType is grounded in both scientific theory and practical knowledge. Here are the guiding principles:

• Everything in your body is connected — from cells to organs to systems, including the bacteria and fungi of your microbiome.

• Your body self-regulates in a marvelously complex way, with billions of signals and actions occurring every moment.

• Many factors — including lifestyle choices, diet, stress, and environmental exposures — can disrupt this regulation.

• Dysregulation often starts subtly, appearing as conditions or mild symptoms, then progressing to more serious damage, disease, or premature aging over time.

• Imbalances are rarely isolated. For instance, high cholesterol could result from chronic stress and elevated cortisol in one woman, poor gut health in another, or hormonal shifts after menopause. Medications like statins address the symptom, but not the root causes. It’s your BioType that helps pinpoint those underlying factors.

• Conventional medicine tends to be reactive, dividing the body into separate systems for diagnosis and treatment, often addressing only acute issues rather than foundational health habits.

• One key part of your body’s self-regulation is homeostasis, the equilibrium it tries to maintain. When dysregulation occurs, your body may defend an unhealthy “balance.” Take blood sugar balance for example. Chronic stress, poor sleep, or diet imbalances can push your body to raise insulin to stabilize blood sugar. Initially, this works — your body is maintaining balance — but over time, this “balance” can lead to insulin resistance, weight gain, and fatigue.

BioType categorization connects the dots to reveal the main factors driving the imbalances behind your symptoms. By identifying these priorities, it gives you a clear roadmap to restore your body’s natural self-regulation and reclaim healthy balance.

Take control of your health

None of these ideas are controversial! What makes BioType powerful is that it equips every woman with the ability to understand her unique biology so that she can take confident, informed steps toward better health. We encourage you to discover your BioType today with our quick quiz, and see exactly where to focus so your body can thrive.

What’s Your BioType?

Discover your natural path to restoring inner balance and health

Start My Quiz

The post Your BioType & Why It Matters appeared first on Women's Health Network.

A major women’s health site — not this one! — published an article recently about “life after menopause.” 

The advice it gave read like propaganda from Big Pharma. “Once the body stops producing estrogen,” it intoned gravely, “women are at a higher risk for developing serious health conditions…,” which it then listed, along with its recommended Rx drug treatments. 

But here’s some news you can use: Menopause is not some cliff you drive over – it’s simply not a dividing line that your body produces estrogen before menopause, but none after. Yes, estrogen levels decline, but this does not explain hot flashes. The problem is a loss of hormonal balance, which for most women begins decades before menopause.  

Estrogen is produced in the ovaries — and 7 other sites in the body

Your body actually makes estrogen your entire life — before puberty, during your menstrual years, and pre- and post-menopause. In fact, estrogen is made all over the body — not just in your ovaries.

Of course, your estrogen levels enter a downglide as your ovaries reduce their output at the end of your menstrual years, but that doesn’t mean that’s the sole cause of hot flashes and other symptoms. Science has proven otherwise (see our video on the real causes of menopause symptoms), but conventional medicine and Big Pharma hold to a more primitive view.  Can you guess why?

Women need to know the truth about their hormones

The difference between their theory and ours matters — to you!  In their theory, you are helpless and should be grateful for Rx drugs to treat your broken-down body. In our theory, you can be healthy and vital — and without hot flashes — for the rest of your life.

If they’re right:

• Menopause symptoms are a result of aging and plummeting estrogen, and there’s no way to stop the years from passing.
• The only solution to estrogen loss is to replace it with drugs — including synthetic estrogen, and also antiseizure medications and antidepressants. 
• You are stuck with a lot of other baggage about lost youth, lost sex appeal, lost vitality and hope.

If we’re right:

• You can help your body re-balance its hormones without needing hormones or other drugs.
• The changes you make to support hormonal balance also restore your health in a hundred other ways.
• You look forward to aging gracefully, full of energy, health and power.

Your homework: Assess your hormonal balance

Your body is incredible — it never stops producing estrogen, even after menopause. The key to thriving through every stage of life isn’t about replacing hormones artificially; it’s about understanding how to support your body’s natural balance.

When you embrace this empowering perspective, you’re no longer at the mercy of outdated theories or quick-fix solutions. Instead, you’re taking control of your health, vitality and future.

Ready to take charge of your hormones? Start by learning more about your unique hormonal profile and natural ways to support balance. Take our quick hormone health quiz today and discover personalized steps to feel vibrant, energized and strong — naturally!

The post Your body never stops making estrogen appeared first on Women's Health Network.

Metabolic Syndrome is a cluster of overlapping conditions that signal you are entering a danger zone for your health. MetS, as it is known medically, means that your body’s self-regulatory systems are breaking down, which will almost inevitably lead to one or more life-threatening disease states.

MetS affects about 35% of women and men, and its incidence is increasing. The condition is diagnosed when three or more of these five conditions occur:

• Insulin resistance
• Waist to hip ratio (or waist over 35”)
• High blood pressure (over 130/85)
• High triglycerides 
• Low HDL (“good” cholesterol)

The odds of developing Metabolic Syndrome increase with age, simply because it’s a kind of accumulation of the effects of our health habits. Remarkably, conventional health providers often misdiagnose or completely overlook MetS. That’s tragic because there are so many things we can do to control or reverse Metabolic Syndrome. 

Let’s start with understanding how it develops.  

The trigger for metabolic syndrome? Insulin resistance

The science is clear that Metabolic Syndrome is rooted in insulin resistance, a condition in which the body’s cells don’t respond well to insulin, the master hormone responsible for regulating blood sugar. To compensate for decreased insulin sensitivity, the pancreas produces more insulin — a state known as hyperinsulinemia–to help process glucose from the foods we eat. Over time, dysregulation of this powerful hormone can disrupt multiple hormonal and body systems, leading to significant health issues.

Insulin resistance is most often driven by obesity, particularly when excess weight is concentrated around the midsection. Midsection weight – aka belly fat – is more than just an energy storage site; belly fat is visceral fat that releases hormones and inflammatory substances that can interfere with insulin’s role in the body, ultimately raising blood sugar and causing insulin resistance. Having a higher waist-to-hip ratio or “apple” shape is a clue that belly fat is creating hormonal interference in your health.

However, even women who aren’t overweight can develop insulin resistance due to lifestyle factors and high-sugar diets.

Figure A. Levels of insulin needed by healthy adult volunteers to metabolize blood glucose after taking an Oral Glucose Tolerance Test. Source: Weight of the Nation Conference, 2018. 

The chart above shows that over the past few decades, the amount of insulin our bodies need to metabolize glucose has dramatically increased, even among otherwise “healthy” adults. Why? The ultra-processed foods that make up the Standard American Diet are filled with sugar and other refined carbohydrates, which cause rapid spikes in blood glucose. This repeated glucose load forces the pancreas to keep pumping out insulin, until cells become less and less responsive. 

Insulin resistance affects over time

Over time, insulin resistance causes impaired functioning of fat cells, particularly in the abdominal visceral fat, further reducing sensitivity to insulin signaling and increasing the number of these fat cells. This malfunction creates a damaging feedback loop, particularly for women in the menopause transition as hormonal fluctuations amplify insulin resistance and its effects.

As insulin resistance builds, the chronic inflammatory state it produces sets off a cascade of further negative effects, including progressive injury to the inner lining of blood vessels and to organs and tissues throughout the body. This can trigger high blood pressure, elevated triglycerides and lowered levels of HDL cholesterol (the “good” cholesterol). 

Another driving force for metabolic syndrome? Chronic stress, which can also exacerbate this cycle by stimulating cortisol, a hormone that raises blood sugar and promotes visceral fat. Excess cortisol worsens metabolic syndrome symptoms and creates an even steeper uphill battle for metabolic health.

Metabolic syndrome creates long term risk, but also daily struggles

Once metabolic syndrome sets in, it unfortunately lays the groundwork for concerning health risks including type 2 diabetes and cardiovascular disease. According to the American Heart Association, people with metabolic syndrome are five times more likely to develop diabetes and twice as likely to suffer from cardiovascular disease. Studies also link metabolic syndrome with higher risks of certain cancers.

8 health problems directly related to MetS

• Cardiovascular disease
• Type 2 diabetes
• Nonalcoholic fatty liver disease (NAFLD)
• Chronic kidney disease
• Increased risk of cancer
• Sleep apnea
• Polycystic Ovary Syndrome (PCOS)
• Dementia and cognitive decline

But it’s not just about long term disease risk—metabolic syndrome can reduce energy levels, lower quality of life, and contribute to mood issues. The weight gain and health complications that accompany it can make women feel exhausted, discouraged and even hopeless. 

Understanding these risks and recognizing the impact to your daily life is an empowering first step. After all, you can’t solve a problem when you don’t know what that problem is. 

Well, now you know, so let’s go about getting you the answers you need to protect your health. 

Breaking the cycle of metabolic syndrome

The most effective way to reverse metabolic syndrome is by losing weight. According to the Journal of Cardiovascular Disease, shedding just 5–10% of excess body weight can reduce insulin resistance, lower blood pressure, decrease inflammation, and improve cholesterol and triglyceride levels—all of which work together to reduce long-term risks for diabetes and cardiovascular disease.

While this is incredibly encouraging news, there is a frustrating twist: with Metabolic Syndrome, losing weight of any amount is much more challenging. Underlying insulin resistance, along with inflammation and stress, not only contribute to weight gain but can also create a state of weight loss resistance, in which metabolic imbalances cause the body to stubbornly hold onto weight.

So, if you think going on a crash diet for a few weeks will solve Metabolic Syndrome, don’t be surprised by what actually happens. In this state of weight loss resistance, traditional calorie restriction diets don’t work—and may even backfire by increasing stress on the body, further entrenching those stubborn pounds.

Achieving weight loss with metabolic syndrome is absolutely possible, but requires a different approach focused on balancing blood glucose, supporting insulin sensitivity, and adopting diet and lifestyle changes that allow the body to naturally release excess weight — helping to improve metabolic symptoms.

Steps to weight loss with metabolic syndrome

Here are some effective strategies that ease your body into a receptive state for weight loss:

Reduce sugar and refined carbohydrates

Start by reducing your intake of sugar and refined carbs, which spike blood sugar and insulin levels. Eliminate as much processed food as you can, which is often the prime source of refined carbs in the diet. When you do eat carbs, choose high-fiber foods that cause a slower release of glucose and support steady blood sugar. These “slow cards” include lentils, chickpeas, apples, berries and sweet potatoes.

Exercise regularly

Exercise is one of the best ways to improve insulin sensitivity and reduce inflammation. Even moderate activity, like brisk walking for 30 minutes a day, can make a big difference. Resistance training, including lifting weights or using resistance bands, can improve the way your body uses insulin.

Eat anti-inflammatory foods

Healthy foods like leafy greens, berries, nuts, and fatty fish are great for any weight loss diet because they can reduce the inflammation that often accompanies metabolic syndrome. Anti-inflammatory foods also support heart health and cholesterol balance.

Enhance metabolic support with natural supplements

Certain vitamins, minerals and natural plant compounds can provide help with managing blood sugar and boost metabolism, especially when combined with healthy lifestyle changes. Here are key supplements and their scientifically-supported benefits:

• Biotin: Plays a role in glucose and lipid metabolism, helping the body efficiently convert food into energy, which can improve insulin sensitivity over time.
• Magnesium: Assists in regulating insulin action and glucose uptake in cells, making it essential for maintaining stable blood sugar levels.
• Licorice Root: Contains compounds shown to support pancreatic health and may help regulate blood sugar levels by enhancing insulin sensitivity.
• Indian sphaeranthus and mangosteen extracts: These two botanicals are known in Ayurvedic medicine for their ability to support fat regulation.
• Green Tea Extract: Rich in antioxidants, especially EGCG, that protect cells from oxidative stress.
• Chromium: Known to improve insulin action and enhance glucose metabolism, chromium aids in reducing cravings and helps the body balance blood sugar levels.

Our Weight Loss + MetS Combo contains our exclusive M-Boost and Blood Sugar Balance formulas to deliver these herbs and nutrients for optimal metabolic health. M-Boost provides comprehensive support for fat regulation and fat-burning processes, while Blood Sugar Balance combines targeted minerals and bioactive compounds to enhance insulin sensitivity and glucose balance. Together, these formulas promote balanced blood sugar, improved insulin function, and efficient metabolism — helping you lose weight.

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Practice Stress Management: Stress is a major player in weight loss resistance related to metabolic syndrome. Practice stress-relieving activities like yoga, meditation, deep breathing, grounding, or even just spending time in nature. Reducing stress can help lower cortisol levels and improve your body’s ability to lose weight.

Metabolic Syndrome is in your control

It’s completely understandable to feel overwhelmed when you have metabolic syndrome, but it doesn’t have to be the final chapter in your quest for good health. By paying attention to these early signs and taking action, you have the power to improve your health and well-being. With each healthy choice you make, you’re supporting your body’s ability to function well and thrive for years to come.

You’re not alone in this journey. We’re here to help you achieve your health goals. 

The post The 8 dangers of Metabolic Syndrome (MetS) — and how to reverse your risk appeared first on Women's Health Network.

When it comes to estrogen, the message most women get is to worry about the hormone only when levels start to decline in menopause. The truth is, high estrogen levels are just as much cause for concern – and can happen in any phase of a woman’s life. 

High estrogen – also known as “estrogen dominance” – refers to an imbalance of too much estrogen relative to progesterone. When estrogen is dominant, it can trigger a host of problematic symptoms, from irregular periods, breast tenderness, low libido and weight gain to fatigue, uterine fibroids and even increased risk for certain cancers. Estrogen dominance can be caused by an underlying hormonal disorder like PCOS, but it’s also commonly associated with diets high in processed foods and sugars, exposure to everyday environmental toxins, and high levels of stress. 

If estrogen dominance is at the root of your health concerns, then the reassuring news is that nutrition and diet are potent tools for restoring hormonal balance. When properly fueled with the nutrients it needs, the body has an amazing ability to normalize healthy production and metabolism of estrogen and all your other hormones – diminishing symptoms and helping you feel like yourself again.  

The best diet for estrogen dominance is plant-filled, nutrient-dense – and delicious!

So, what do you eat to rebalance estrogen? As research shows, when you adopt a Mediterranean-style diet, which is predominantly plant-based, fiber rich and nutrient dense, with plenty of healthy fats and lean protein, it can help support your hormone producing and eliminating systems, bringing hormones back into balance, while offering a host of additional benefits as well. 

The best thing about this estrogen dominance “diet” is that it is highly sustainable: rather than focus on eliminating food groups, it focuses on incorporating a wide variety of satisfying foods into your diet so that promoting healthy estrogen metabolism and hormonal balance really becomes a lifestyle to enjoy. 

Foods that support estrogen metabolism and excretion 

The ovaries, adrenal glands and fat tissue produce estrogen. The liver then metabolizes, or breaks down, estrogen after it has performed its various functions in the body. Finally, the digestive system helps eliminate it. When trying to correct an estrogen imbalance, it makes sense to do what we can to support these systems. 

Detoxifying system & the liver

The liver plays a central role in the detoxification of estrogen and other substances, making it essential to maintain its optimal function. If your liver is not in tip top shape, then this could be a big reason why your estrogen levels are off. We can begin to support our livers by eating a variety of whole foods that can provide the micronutrients our body needs. There are many liver-friendly food choices to help you get these nutrients in ideal amounts. 

Before taking supplements, consult a doctor as over consumption of some of these nutrients can cause further strain on the liver. First try to get your nutrients from foods, then you can fill in any gaps. 

Digestive system & gut health

Once the liver breaks down estrogen, bacteria in the gut breaks down and modulates it further. This metabolized estrogen then gets packed up in the digestive system and eliminated as waste. 

Frequent constipation and lack of digestive enzymes can keep estrogen trapped in the gut where it can be reabsorbed back into the body instead of eliminated. Supporting gut health with plenty of fiber rich foods, replenishing your gut flora with probiotics and proper hydration are important. I’ll give you more tips on this in the following section! 

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Food choices & practices that balance estrogen

Now let’s get specific about the dos and don’ts of your estrogen dominance diet. First the “dos” of your estrogen diet…

Include more of these foods:

Fiber

Fiber is an unsung hero for gut health and hormonal health. It feeds the good bacteria in the gut and slows down digestion, allowing our bodies to absorb the nutrients we need. Fiber also binds up estrogen, reduces its absorption in the colon and encourages its excretion, helping to bring down high estrogen levels.  

Women should be getting between 21-28 grams of fiber per day. Aim for plenty of fruits and vegetables with the skin on, because that’s where most of the fiber is found.

To see if you’re getting enough, simply jot down everything you eat in a day and then use an online calculator like My Fitness Pal to tally up your fiber. You might be surprised that you are getting a lot, or learn that this is an area of your diet where you need to put more focus.  

Cruciferous Vegetables

Not only are they full of fiber and nutrients that are beneficial to gut health, but when we chew and digest cruciferous vegetables in the Brassica family, a special sulfate-containing compound called diindolylmethane (DIM) is formed. This compound is thought to modulate the detoxification of estrogen. Try including:  

• Cabbage
• Broccoli
• Kale
• Brussels sprouts
• Cauliflower
• Collards
• Bok Choy

Even if you’re eating lots of greens daily, you may not be eating enough of these cruciferous vegetables. Aim for 1-2 cups of these powerhouse veggies in your diet each day. 

Soluble fiber

Found in starchy root vegetables and legumes, soluble fiber binds to estrogen and encourages its excretion. Psyllium husk is a soluble fiber which binds to estrogen and promotes regularity, reduces inflammation and is a prebiotic which fuels the gut microbiome. Psyllium can interact with many medications, so if you’re taking one, be sure to check with your doctor first before using. 

Insoluble fiber

The other main type of fiber also binds to estrogen and reduces the absorption of cholesterol, which is a precursor to estrogen and may help reduce the circulating levels of estrogen in the blood. Great sources of insoluble fiber include whole grains such as brown rice and vegetables with seeds. 

Probiotic foods

Yogurt, kefir, sauerkraut, tempeh, miso, kimchi and kombucha… Foods rich in probiotics provide the gut with flora that help with estrogen detoxification. Sauerkraut and kimchi provide a double benefit: they are both from the Brassica family and fermented! 

Vitamin C

The powerhouse antioxidant vitamin may help increase levels of progesterone which can help balance out the levels of estrogen in the body. Vitamin C is found in many fruits and vegetables such as bell peppers, kiwi fruit and plenty of whole citrus fruits (not just the juice).

Phytoestrogens

These natural plant-based compounds mimic estrogen in the body. Because they have a structure similar to estrogen, phytoestrogens can compete with the body’s natural estrogen for receptor sites in tissues. By binding to estrogen receptors, they may help reduce the overall estrogenic effect in the body, particularly if estrogen levels are excessively high.

Phytoestrogens can be found in ground flax seeds. Other sources of phytoestrogens include legumes like chickpeas, black beans and mung beans, sesame seeds, garlic, dried apricots, prunes and dates, fresh parsley, dill and sage, green tea, fennel seed and aniseed, and organic tempeh and miso. Soy is rich in phytoestrogens but is a hotly debated food. The most recent research shows that consuming soy does not elevate estrogen levels and has in fact been associated with lower levels of cancer. Soy contains not only phytoestrogens, but fiber and protein as well.

Lean protein

Protein plays a crucial role in the formation and regulation of hormones in the body.

Our bodies need protein to build and repair muscle tissue. It is essential for our livers, our brains and our digestive system. 

Protein may come from either plant or animal sources. Meat, fish and poultry provide a complete protein source. 

Plant-based complete proteins include soy, quinoa, hemp, chia and tempeh. Vegetarians and vegans need to be sure to be combining incomplete plant-based proteins, like rice and beans, to get all of the essential amino acids from their protein sources. 

Swapping out red meats and processed meats with quality animal protein or complex plant protein sources is key.

Healthy fats

Since estrogen is produced in our fat tissue, having excess body fat can lead to excess production of estrogen. So while it sounds counterintuitive to eat fats to avoid excess fat, that is exactly what we need to do. Swapping out processed fats and oils — like canola and soybean oil, which can be inflammatory — with healthy fats is key.

Sources of healthy fats are mostly those that come from whole plants like:

• avocado
• coconut
• olives
• walnuts
• chia seeds
• organic cold pressed unrefined oils including olive oil, avocado oil and coconut oil

Healthy fats can also come from animal sources including: 

• salmon
• sardines
• grass fed butter and ghee
• eggs

Be sure to add in plenty of Omega-3 and 6, the building blocks and backbone of hormones. Rich sources of omegas include:

• wild fatty fish such as salmon and sardines
• flax seed
• chia seeds
• walnuts

Another benefit of healthy fat is that it produces the hormone leptin which is our satiety hormone. Leptin helps us control our weight by telling us when to stop eating. Eating a very low fat diet encourages our brains to tell us to keep on eating which leads to overeating and weight gain.

Hydration

Drinking plenty of water is important for several reasons. First of all, fiber requires water to be digested properly. It absorbs water in the intestines which bulks up stool. Staying hydrated helps to avoid constipation, gas and bloating. 

Secondly, drinking plenty of water helps to flush toxins and remove excess estrogen. Even better is drinking filtered water in order to remove potential xenoestrogens (toxins that mimic estrogen). 

Aim for drinking half of your bodyweight in ounces. 

Aim for organic

Eating organic whenever possible reduces exposure to toxins called “xenoestrogens” that mimic estrogen in the body, leading to unnaturally high levels of the hormone. Refer to the Environmental Working Group’s Clean 15 and Dirty Dozen for more information on making healthy choices. 

Foods & food practices to avoid

Though the benefit of the “estrogen dominance diet” is that we get to incorporate all sorts of delicious foods, there are a few things to avoid. 

• Refined carbohydrates and added sugars promote unstable blood sugar levels which can lead to insulin instability. 

• Caffeine is believed to increase estrogen.

• Non organic soy is sprayed with pesticides that may interfere with estrogen metabolism. 

• Alcohol taxes the liver and the gut, the two systems which we are trying to support with the estrogen dominance diet. Excessive alcohol interferes with estrogen metabolism in the liver and can also kill the good bacteria and flora in the gut. 

• Toxins like too much caffeine and alcohol and unnecessary drugs or over-the-counter medicines can burden our systems.

• Avoiding non-stick cookware and heating foods in the microwave using glass and not plastic are practices that also help to reduce xenoestrogen exposure. 

Eating for estrogen balance is permission to nourish yourself 

Maintaining healthy estrogen metabolism and hormonal balance is a vital aspect of overall well-being for all women. Thankfully, the “estrogen dominance diet” offers a refreshing perspective on achieving this balance. Remember, it’s not about restriction but about enjoying a variety of delicious, nutrient-dense foods that support your body’s natural hormonal balance.

Switching to a Mediterranean-inspired diet that’s full of plant-based, fiber-rich and nutrient-packed foods, along with healthy fats and lean proteins, can be a delightful and long-lasting dietary choice. It not only aids in restoring balance to your hormone production and elimination systems but also comes with numerous extra health perks.

Start small by adding one fiber rich food to each meal and snack and eating a cup of cruciferous vegetables a day. Remember, hydration is also a crucial component, aiding digestion, toxin removal and estrogen balance. 

So, embark on this journey towards hormonal harmony and optimal well-being, making the “estrogen dominance diet” an integral part of your life. Your body will thank you, one delicious, nutritious bite at a time.

The post Estrogen dominance diet: What to eat for hormonal balance appeared first on Women's Health Network.

Magnesium is an essential nutrient, involved with over 300 cellular processes in the body – from energy production, blood sugar metabolism, muscle function and stress response regulation to cardiovascular, hormonal, bone and neurological health. 

Despite our great need for magnesium, many women don’t meet the recommended daily intake for the mineral.

Magnesium deficiency affects as many as 82.5% of Americans, with women more likely than men to develop suboptimal levels. 

Supplementing with magnesium is an effective way to boost intake, but there is one big problem: commonly available forms of the mineral are difficult for the body to absorb. 

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For healthy metabolism, muscle function & regularity

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This is where Magnesium Bisglycinate comes in – and why it’s such a game changer. Magnesium Bisglycinate (also called Magnesium Glycinate or Magnesium Diglycinate) is a highly bioavailable form of magnesium that is rapidly absorbed in the GI tract to quickly replenish levels of the mineral. In this bioactive form, magnesium and the natural amino acid glycine work synergistically in the body to provide an array of powerful health benefits.  

What is Magnesium Bisglycinate?

Magnesium Bisglycinate (Mg Glycinate) is formed when magnesium is combined with glycine, a natural amino acid that helps magnesium enter cells. The body produces its own glycine and the amino acid is found in high-protein foods. 

Magnesium Bisglycinate – chemical formula C4H8MgN2O4 – is also known as Magnesium Diglycinate or simply Magnesium Glycinate. The bi part comes from the molecular structure of one magnesium atom attached to two (bi-) glycine molecules. Magnesium Bisglycinate’s uniquely bioavailable structure facilitates magnesium absorption in the intestines, where the mineral is then transported and utilized throughout the body. 

Thanks to this optimized absorbability, Magnesium Bisglycinate is much less likely to cause digestive issues (including diarrhea) associated with supplements made with magnesium oxide or magnesium citrate. 

Benefits of Magnesium Bisglycinate  

Magnesium Bisglycinate offers several key health benefits that are central to women’s health and wellness. 

Relaxation 

Magnesium is known as the “calming mineral” for its role in managing the stress response as well as its ability to enhance muscle relaxation and mental calm. In the body, magnesium and glycine work synergistically to supercharge these effects.

Specifically, glycine’s own calming properties complement magnesium’s role in relaxing muscles and nerves, aiding in stress reduction and overall relaxation.

Improved sleep 

Magnesium enhances neurotransmitters that influence sleep, including GABA, and assists in the production of the sleep hormone melatonin. Combined with glycine’s calming properties, Magnesium Bisglycinate helps improve sleep quality and alleviate insomnia or restless sleep.

Healthy muscle function

Magnesium is essential for muscle function and relaxation. Supplementing with Magnesium Bisglycinate helps to reduce muscle cramps, spasms and tension.

Help for menopausal bone loss

Magnesium is a prime mineral for maintaining healthy bone density and also minimizing bone loss. Magnesium aids in the deposition of calcium and other minerals into the bone matrix. Osteoblasts (bone-building cells) rely on magnesium to help form the crystalline structure of bone, contributing to its strength and density. During and after menopause, getting enough magnesium is associated with lowering women’s risk for osteoporosis and fracture.

Hormonal imbalance

Magnesium can play a supportive role in alleviating symptoms related to hormonal imbalance during perimenopause and menopause by providing calming relief for sleep disturbances, mood swings, anxiety and irritability. Other studies suggest that magnesium supplementation may help in balancing hormones during the menopause transition, potentially reducing symptoms like hot flashes and night sweats.

Heart health

Magnesium is beneficial for heart health. The mineral is involved in maintaining a steady heartbeat and supporting overall cardiovascular health. Supplementing with magnesium bisglycinate supports the mineral’s role in regulating blood pressure and reducing the risk of heart-related issues.

Mood

Magnesium supports healthy neurotransmitter function, influencing mood regulation and stable mood. Studies suggest that magnesium supplementation could also help in managing symptoms of depression.

Improved energy levels

Magnesium is involved in energy production at the cellular level as an essential cofactor for the ATP (adenosine triphosphate) molecule, which is often referred to as the “energy currency” of the cell. Supplementing with Magnesium Bisglycinate helps ensure that enough of the mineral is present to combat fatigue and enhance energy levels.  

Blood sugar balance

Magnesium supports healthy insulin function by helping cells respond effectively to insulin. The mineral is a key ingredient in maintaining healthy blood sugar levels: low magnesium levels have been associated with an increased risk of insulin resistance and impaired glucose tolerance, which can contribute to the development of type 2 diabetes.

PMS relief 

If you experience menstrual cramps and/or mood swings and irritability in the days around your monthly period, magnesium can provide PMS symptom relief by enhancing muscle relaxation and providing neurotransmitter support for mood regulation and stability.

Magnesium Bisglycinate vs. other forms of magnesium

Magnesium Bisglycinate is known for its enhanced bioavailability, especially when compared to magnesium oxide and magnesium citrate, two common forms of magnesium found in supplements. In one study comparing magnesium oxide and magnesium citrate with other types of magnesium formulations, oxide and citrate ranked lowest for absorbability. 

Magnesium Glycinate is much less likely than magnesium oxide or magnesium citrate to cause digestive issues like diarrhea or stomach discomfort. This makes it a preferred choice for individuals with sensitive stomachs or those prone to gastrointestinal disturbances. 

Other forms of magnesium do sometimes offer benefits. Magnesium citrate, for example, is used to treat occasional constipation on a short-term basis. It works as a saline laxative to cause water to be retained in the stool. Magnesium oxide is sometimes used as an antacid for relief of heartburn and indigestion and as a short-term laxative.

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Potential side effects of Magnesium Glycinate

Magnesium Glycinate is generally well-tolerated by most people, but like any supplement, may potentially cause mild side effects for some individuals. Take in recommended dosage amounts. While Magnesium Glycinate is less likely to cause digestive problems compared to other forms of magnesium, some individuals may still experience abdominal discomfort when Magnesium Glycinate is taken in high doses. 

Allergic reactions to magnesium are rare. If you notice signs of an allergic reaction (rash, hives, etc.) discontinue use. 

Magnesium Bisglycinate dosage for women

Recommended daily intake/supplemental dosages of Magnesium Bisglycinate for women by age:

Foods rich in magnesium and mg supplementation

The following magnesium-rich foods offer a natural way to boost magnesium intake.     

• Spinach, cooked, 87 mg of magnesium per 1 cup serving 
• Swiss chard, cooked, 86 mg of magnesium per 1 cup serving 
• Kale, cooked, 25 mg of magnesium per 1 cup serving 
• Quinoa, cooked, 64 mg of magnesium per 1 cup serving 
• Whole wheat spaghetti, cooked, 54 mg of magnesium per 1 cup serving 
• Brown rice, cooked, 39 mg of magnesium per 1 cup serving 
• White beans, cooked, 63 mg of magnesium per 1 cup serving 
• Red kidney beans, cooked, 45 mg of magnesium per 1 cup serving 
• Pumpkin seeds, 168 mg of magnesium per 1 oz serving 
• Dark chocolate, 60-69% minimum cocoa, 50 mg per 1 oz serving 
• Almonds, dry roasted, 80 mg per 1 oz serving
• Peanut butter, smooth, 49 mg per 2 Tbsp serving
• Cashews, dry roasted, 74 mg per 1 oz serving
• Avocado, cubed, 44 mg per 1 cup serving

Depending on your dietary needs and preferences, getting your daily magnesium intake through diet alone may not be possible. Magnesium Glycinate is a natural option for consistent magnesium supplementation. 

FAQs about Magnesium Bisglycinate

Why take Magnesium Bisglycinate at night?

Magnesium Glycinate aids in promoting better sleep quality and combating insomnia, making it a natural fit to take when you are winding down in the evening. 

How does Magnesium Bisglycinate aid in sleep?

Magnesium Glycinate helps relax muscles and nerves, potentially reducing nighttime muscle cramps or restless leg syndrome, fostering a more restful sleep. It also enhances restful neurotransmitter messages and assists with the production of melatonin.

What is Magnesium Bisglycinate good for?

Magnesium Glycinate provides a highly bioavailable form of magnesium and is gentler on the stomach compared to other magnesium supplements. Magnesium Glycinate supports bone health, muscle function and nerve transmission while calming the nervous system, easing anxiety/irritability and improving sleep quality. Additionally, Magnesium Glycinate helps to regulate blood sugar levels and boost cellular energy production. Magnesium Glycinate is valued for its versatility in promoting overall well-being.

Does magnesium help with anxiety?

Studies suggest low magnesium levels may contribute to stress-related anxiety, so supplementation can potentially alleviate symptoms of anxiousness. Magnesium helps to regulate neurotransmitters that affect mood, calming the nervous system and contributing to feelings of relaxation. 

How long does magnesium stay in your body?

Magnesium typically stays in the body for up to 24 hours. Consistent daily intake of magnesium-rich foods or natural magnesium supplements can help maintain adequate levels.

The post Magnesium Bisglycinate – the most bioavailable form of magnesium for stress, sleep and whole-body health appeared first on Women's Health Network.

Authored by Dr. Sarika Arora, MD

Few people realize many of our current health problems arise from hormonal imbalance.  For example, diabetes, metabolic syndrome, thyroid disease, weight gain, adrenal exhaustion, infertility, PCOS and more are conditions that result from chronic hormonal imbalance. And all are more prevalent among women than men. That’s why it’s so vital that every woman understand what she can do to restore and maintain hormonal balance.  

Hormones are biochemicals that let the glands, organs and systems of the body communicate their needs to one another.  This self-regulatory process directs nearly every process in your body — from digestion to metabolism, stress response to fertility. It isn’t a set-it-and-forget-it system, but requires inputs and adjustments from moment to moment. 

Surprisingly, most doctors don’t learn much about hormonal balance in medical school (endocrinologists being the exception). But the science of hormonal function has advanced rapidly among biologists – and it proves beyond question that our diet and nutrition are major factors in healthy hormonal balance.

Common symptoms of hormonal imbalance in women include:

• Mood swings and irritability
• Hot flashes
• Fatigue and low energy levels
• Trouble sleeping
• Anxiety
• Weight gain (especially belly fat)
• Low libido
• Breast tenderness and pain
• Brain fog
• Brittle hair
• Dull and dry skin

How can I fix my hormonal imbalance?

Conventional medicine relies on a frustrating band-aid approach to treating women’s hormonal symptoms — the use of prescription synthetic hormones that carry serious health risks is still the norm.

Natural health, however, has a very different understanding of the best solutions for hormonal imbalances in women. It starts with finding the root cause of the imbalance then supporting healthy hormone production with effective diet and lifestyle changes and supplementing with vitamins, minerals, herbs and other nutritional compounds that help restore hormonal balance.

Underlying causes of hormonal imbalance

Hormone imbalances often develop during hormonally active times in a woman’s life: pregnancy and after childbirth (postpartum) and during perimenopause and menopause. When hormone levels rapidly shift during these life transitions, there is simply a greater chance for something to go haywire.

Hormonal imbalances can also be the result of an underlying health condition like PCOS (polycystic ovary syndrome), endometriosis, adrenal fatigue or hypothyroidism (low thyroid). At any point in your life, however, the body’s ability to maintain hormonal balance can be swayed by the foods you eat, the amount of sleep you get, exposure to toxins and how much stress you have in your life.

Can vitamins help hormonal imbalance?

The endocrine glands require key micronutrients to create hormones and support them in carrying out their important work. If you have low thyroid, for example, then you may have deficiencies in iodine and selenium, two minerals required by the thyroid gland to make and use thyroid hormones.

Herbs and other natural compounds can also provide therapeutic support to correct hormonal imbalances. For example, ashwagandha, a traditional medicine and ingredient in our Herbal Equilibrium and Adaptisol formulas, is an adaptogenic herb prized for its ability to re-regulate high cortisol, an adrenal imbalance tied to chronic stress and anxiousness. If you are experiencing hormonal symptoms in perimenopause, a sign that estrogen and progesterone are not in the correct ratio, then supplementing with herbs including wild yam, black cohosh and red clover extract can help restore balance to these two hormones and relieve perimenopause symptoms. These herbs are all found in our Herbal Equilibrium formula. To increase progesterone levels, you can also use a bioidentical USP progesterone cream.

These are just a few examples. There are so many herbs, vitamins and minerals that can help with hormonal imbalances. Described in detail below, the best herb and vitamin supplements for natural hormonal balance include:

• Magnesium
• Vitamin D
• Zinc
• B vitamins
• Iodine
• Ashwagandha
• Rhodiola Rosea
• Probiotics
• CBD oil

Magnesium for hormone imbalance

It’s not too far of a stretch to call magnesium a miracle mineral for its ability to help correct hormonal imbalances. Here are some of the ways magnesium helps your hormones:

• When you are in a state of chronic stress, over-reactivity in the body’s Hypothalamic-Pituitary-Adrenal (HPA) axis can throw stress hormones into turmoil. Magnesium helps to calm the HPA and return stress hormone production to normal levels, thus relieving you of anxiety and other stress symptoms. Magnesium is sometimes called the “relaxation molecule” for this effect.
• Magnesium supports balanced production of the body’s main sex hormones (estrogen, progesterone and testosterone) by helping the liver metabolize hormones and then excrete harmful estrogen metabolites.
• Magnesium helps to correct thyroid hormone imbalances by boosting the conversion of T4 thyroid hormones to more active T3 forms.

The downside to magnesium? Most women aren’t getting enough. This is partly due to diets lacking in the mineral, but it’s also because the body “dumps” magnesium during times of high or chronic stress. If you want to boost your magnesium intake, then add more magnesium-rich foods to your diet. Foods to munch for more magnesium include almonds, cashews and peanuts; spinach; black beans and edamame — all of which offer at least 15% of the daily required amount in a single serving. Many food processing methods remove magnesium, so eat whole foods as much as possible.

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Many women benefit from magnesium supplementation to meet their daily needs for the mineral — about 350 mg. Our Magnesium Bisglycinate is formulated for optimal absorption and is also gentle enough to be taken daily. As a big bonus, magnesium also boosts your heart and bone health!

Vitamin D is a hormone

Vitamin D is different from other vitamins because it’s not really a vitamin in the classic sense — it’s actually a hormonal precursor. The body uses it to make calcitriol, a potent hormone capable of signaling over 1,000 different genes to express or suppress themselves, such as genes that affect endocrine function and hormonal balance.

Getting enough Vitamin D is essential for maintaining healthy hormone levels throughout the body. However, approximately 42% of American adults are Vitamin D deficient. Experiencing a hormonal imbalance is actually a sign that your Vitamin D levels could be too low. Other symptoms of Vitamin D deficiency include depression, brain fog, fatigue and bone loss.

Vitamin D supplementation is an easy way to ensure you are replenishing your levels. A good therapeutic amount is 1000 IU per day. When choosing a supplement, look for Vitamin D3 (Cholecalciferol), which is the more absorbable form of the vitamin. Skip supplements made with D2 and those that do not disclose the type of Vitamin D they contain.

Vitamin D3

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How does Vitamin D help to regulate estrogen?

Researchers have found that low levels of Vitamin D may lead to lower estrogen levels, which can cause mood swings, headaches, depression, hot flashes and more, especially during perimenopause and menopause. Boosting Vitamin D levels helps bring estrogen back into balance.

Do Omega-3 fatty acids help hormonal imbalance?

Omega-3 fatty acids are essential nutrients that your body requires, but cannot produce on its own — Omega-3s must come from the diet, through foods like oily fish or flaxseed, or by taking a supplement. Omega-3s are important for brain, bone and heart health, but they also play a critical role in your hormonal health:

• Omega-3s boost sensitivity of receptors sites — proteins typically found on the surface of cells where hormones need to “land” to send their chemical instructions.
• Omega-3s are hormonal precursors needed for the production of estrogen, progesterone and testosterone. Not getting enough Omega-3s is often a factor in developing hot flashes and other menopause discomforts.
• Omega-3s are very effective in helping to tamp down on out of control inflammation in the body. Lowered inflammation supports the body’s ability to make hormones and also helps to protect against autoimmune diseases that can lead to hormonal imbalances, like Hashimoto’s thyroiditis, an autoimmune disease in which the thyroid attacks itself.
• Omega-3s help to regulate and lower inflammation, protecting the body’s ability to make hormones. There is a relationship between inflammation and hormones — inflammation contributes to hormone imbalance, and hormone imbalance contributes to inflammation.

Fish oil for hormonal imbalance

To supplement Omega-3 levels, look for a high quality fish oil that has been molecularly distilled, a process that removes any remaining heavy metals, pesticides, solvents, PCBs and other contaminants. Molecularly distilled fish oils also concentrate amounts of critical Omega-3 fatty acids, essential fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flaxseed oil is a good vegan source for Omega-3s, but be aware that flaxseed oil oxidizes quickly — this is why you see it sold in the refrigerated section of the health food store in dark bottles. Fish oils are more stable, which helps to ensure that you are getting the correct dosage of Omega-3s.

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Ashwagandha for hormonal imbalance

Ashwagandha is a traditional remedy for hormonal imbalance that has its roots in Ayurvedic medicine. Modern research has found this herb to be effective in boosting thyroid function and also balancing adrenal hormones and androgens. Ashwagandha is adaptogenic, meaning that it has a normalizing effect on hormone levels — helping both excess levels and low levels of hormones return back to normal range. Both our Herbal Equilibrium and Adaptisol formulas contain therapeutic amounts of Ashwagandha.

As it brings hormones back into balance, Ashwagandha helps to counteract depression, increase energy levels and concentration, boost libido, reduce blood pressure and inflammation, and balance blood sugar levels. Recent research has also shown promising results for Ashwaganda as a natural treatment for PCOS, female sexual dysfunction and fertility problems.

Probiotics for hormonal imbalance

We’re learning all the time just how important gut health is for overall health, so it’s no surprise to discover that probiotics (beneficial gut flora) are a key ingredient for hormonal balance. As part of supporting a healthy gut microbiome, probiotics help minimize inflammation and optimize metabolism of estrogen, progesterone and testosterone — thus ensuring balance of these key hormones. Probiotics may also play a role in bringing balance to cortisol and insulin.

How do you get more probiotics?

Taking a probiotic supplement is another easy way to replenish your good gut flora on a daily basis. Look for a high quality probiotics supplement that includes multiple strains of probiotics to help diversify and strengthen your gut health.

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B vitamins for hormonal imbalance

When you have a hormonal imbalance, getting more B vitamins helps to support improved hormone production and healthy hormone levels throughout the body. Here are some of the most beneficial B vitamins for your hormones.

Vitamin B12

Vitamin B12 (cobalamin) is needed for methylation, a process in the liver that breaks down excess hormones and cellular waste. If you don’t get enough B12, then methylation may no longer work properly, leading a compound called homocysteine to build up in the blood. Elevated plasma homocysteine levels are tied with estrogen imbalances, and can result in fatigue, mood swings and increased inflammation among other symptoms.

B12 is mostly found in animal products, meaning that vegetarians or vegans may be at risk for B12 deficiency. A high quality multivitamin that contains B12 can bridge any gaps in your diet.

Vitamin B6

Deficiencies in Vitamin B6 are connected to hormonal imbalances in estrogen and progesterone. Supplementing with B6 may be helpful for women in perimenopause and menopause with hormonal symptoms. Studies also show that Vitamin B6 can help alleviate some of the symptoms of premenstrual syndrome (PMS), such as mood changes and irritability. A therapeutic dose of B6 is between 50 to 100 mg daily.

Vitamin B3

Vitamin B3 (niacin) helps to produce both sex and stress (adrenal) hormones and also supports liver function by removing harmful chemicals from the liver. Niacin also helps improve circulation and suppress inflammation. Try to get approximately 16-18 mg of Vitamin B3 daily.

Zinc for hormonal balance

Zinc is required for the conversion of T4 to T3, so a deficiency in the mineral can result in a thyroid hormone imbalance and symptoms of hypothyroidism.

It is an adaptogen for several key hormones, helping to rebalance inadequate or excess cortisol, estrogen and progesterone in women. Zinc also reduces inflammation, providing support for healthy hormone production. To supplement your zinc levels, look for a high quality multivitamin that offers zinc in the highly absorbable form of zinc amino acid chelate.

Rhodiola rosea

Remedying an adrenal imbalance starts with regulating cortisol — a necessary step toward restoring proper adrenal function. When your body perceives that it’s under stress, your adrenals start firing off cortisol, your body’s main “fight or flight” stress hormone. Over time, all this excess cortisol taps out the adrenal glands, leaving you feeling fatigued and burned out.

Rhodiola rosea (“golden root”) is an adaptogenic herb that helps to rebalance cortisol and restore energy levels. It also increases mental clarity and offers immune and blood sugar support. Rhodiola is one of the adaptogenic herbs included in our Adaptisol formula for adrenal hormone imbalance.

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The post Best supplements and vitamins to balance hormones appeared first on Women's Health Network.

It’s officially beach and picnic season! Before you head out for some fun in the sun, however, take a minute to read the active ingredients list on your bottle of sunscreen.

Studies have shown that many ingredients found in conventional sunscreen are absorbed directly into the bloodstream — including toxic chemicals known to disrupt hormones.

Could your sunscreen be putting your hormones at risk? Check to make sure your favorite sunscreen is free of these top offenders:

4 sunscreen ingredients to avoid

Oxybenzone — filters UV rays from the sun, but in the body, can mimic estrogen, interfere with testosterone production and disrupt adrenal hormones. The Environmental Working Group recommends avoiding sunscreens that contain oxybenzone.

Octinoxate — the most widely used UVB-absorbing agent in sunscreen today, octinoxate produces estrogen-like activity and may also target thyroid function. Octinoxate is readily absorbed by the body and has even been detected in human breastmilk.

Homosalate — is another common UVB-absorbing chemical that acts as an estrogen in the body. Do you slather on sunscreen and douse yourself in bug spray at the same time? Studies show that homosalate increases the amount of pesticides we absorb through the skin — allowing in even more toxins.

Parabens — are endocrine-disrupting synthetic preservatives found in cosmetics and body care products, including conventional sunscreens. Parabens can be tricky to find on labels. Look for ingredient names like methylparaben, propylparaben, isoparaben or butylparaben.

If you need to find less toxic protection from the sun, look for formulas that list zinc oxide or titanium dioxide as the active ingredients. Both of these sit on top of the skin with little to no absorption. (They work by blocking the sun rays, not absorbing them.)

Another tip? Stick to creamy sun lotions. Spray sunscreens are often inhaled during application — increasing absorption of whatever ingredients are in the bottle.

Source: Environmental Working Group

The post 4 sunscreen ingredients that mess with your hormones appeared first on Women's Health Network.

Many women experiencing symptoms like hot flashes, weight gain, irritability and irregular periods often wonder what’s at the root of these problems. And more often than not, the answer lies in a crucial hormone: progesterone.

Our bodies have a constant and significant need for progesterone. This vital hormone plays a starring role in everything from managing stress and maintaining hormonal balance to supporting sexual satisfaction and a healthy menstrual cycle. However, during the years leading up to menopause (perimenopause), progesterone production can become inconsistent, resulting in lower levels and imbalanced ratios.

What happens when your progesterone levels are low — and what can you do about it? Dr. Mary James delves into the intricacies of progesterone production, highlights the surprising impact of stress on healthy levels and reveals a simple yet powerful remedy that can help you naturally and sustainably restore your hormonal harmony:

 Hi I’m Dr. Mary James! Today we’re going to explore why a simple cream could be a game-changer in helping you restore hormonal balance in a natural and lasting way. 

That simple cream is USP progesterone, and a big reason it helps so much relates to how your body uses progesterone to make other hormones — the hormones you need, in the amounts you need, just when you need them.

It’s helpful to understand how this works. The body is a chemistry lab of sorts. It makes tens of thousands of compounds, from hormones to enzymes and beyond. 

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One of the key product lines are your sex hormones, including estrogen and testosterone. That assembly line starts with cholesterol. Yep, the same cholesterol you’ve been told was bad. Well, guess what? Your body needs some! For example, your body turns cholesterol into a hormone called pregnenolone. In another step, pregnenolone becomes progesterone.  

Now this is where things get interesting. Progesterone is used “as-is” in your monthly menstrual cycle for important jobs like helping to trigger ovulation. It also protects your uterus from excessive amounts of estrogen. And, in the case of pregnancy, it helps create a comfy home in your uterine lining for a fertilized ovum. 

But progesterone is also used as a building block to make other hormones, and it can go in different directions. Down one metabolic pathway, your body turns progesterone into cortisol, your stress hormone. If you’re under significant stress, like many of us are unfortunately, you’ll need a lot of progesterone to make enough cortisol. But the more you need to make, the less progesterone is available to go in the other direction. This includes making the various forms of estrogen. For healthy hormone balance, those forms of estrogen must be in the right amounts at the right times. Your body even uses a small amount of progesterone to make testosterone, which you need partly for sexual arousal and orgasm. 

So, regulation of the menstrual cycle, balancing estrogen, helping with stress, sexual satisfaction — you can see that the body’s need for progesterone is enormous!

Which explains why it sometimes doesn’t have enough to work with, especially during perimenopause, the years leading up to full menopause. That’s when estrogen can be really high at times, but progesterone can be really low because you may no longer be ovulating.  That’s when a little progesterone can be especially helpful. 

When you see progesterone cream listed with a USP designation, it means that it’s “bioidentical.” In other words, it’s the same molecule produced by your own body and used in all of these important ways. That’s why a USP progesterone can have such profound effects on the body. 

Next time we’ll talk more about the science behind hormonal balance. Looking forward to seeing you then.

Learn more: Is progesterone the secret for menopause symptom relief?

The post The progesterone puzzle: why this simple cream could be your hormonal game-changer appeared first on Women's Health Network.

Acne after 30 is a very real problem for millions of women — and their numbers are growing. It’s embarrassing, upsetting and women are mystified about why it’s happening.

The biggest factor behind acne in menopause is still hormones. Unsightly pimples, inflamed skin, clogged pores and acne scarring aren’t just for teenagers. Up to 40% of women over 30 develop late-stage acne. And the damaging effects it has on their self-esteem are even worse than for younger women.

Conventional doctors offer traditional treatment options — Accutane, topical retinoids, birth control pills and even benzoyl peroxide — but those can have serious side effects, including depression. And none of these standard treatments will resolve acne’s root cause.

You can clear your skin naturally with our 5-point, acne-busting plan. In the process, you’ll also restore your confidence and feel better about your appearance everyday.

What causes acne to flare in adult women?

While hormones top the list of acne causes, it’s important to understand how they turn on the acne process, especially in perimenopause, which can often start as early as age 35. When estrogen declines at menopause, its ratio to other reproductive hormones shifts and can become imbalanced. This can lead to a relative rise in androgens, often thought of as “male sex hormones.”

Increased androgens trigger surges in oil production in the sebaceous glands that set off the acne process.

Bam! Now you’ve got zits — on your face, chest and maybe even your back — along with possible blackheads, inflammatory lesions and even skin discoloration.

For adult women with acne, cosmetics are your best, and your worst, friend. They help camouflage blemishes but can seal up your pores, making the eruption worse. If you use foundation makeup to feel more confident, wash it off when you get home to help keep your pores clear overnight (see #5 below).

Research suggests that eating lots of sugar and wheat feeds the inflammatory process that is so active in acne. Stress may worsen acne in perimenopause by increasing cortisol production, which prompts the sebaceous glands to secrete more oil. Tobacco use and genetics also contribute to acne eruptions.

Natural solutions for acne in women over 30: our 5-point plan

Serious and sudden acne breakouts may be worth a trip to the doctor but most women can clear up their skin naturally with these 5 effective steps:

1. Tamp down inflammation with food.

Eat fewer foods like French fries, hamburgers, sodas and cookies and add more anti-inflammatory foods to your diet, like leafy greens, nuts and olive oil. Add antioxidant rich berries every other day and consider adding an absorbable antioxidant. Some studies suggest following a low-glycemic diet, which also helps with blood sugar and has lots of other benefits, too.

2. Re-align your hormonal balance.

Since all acne has a hormonal component, it’s important to pay close attention to your hormonal health, especially during perimenopause and menopause. Eating less sugar and more fresh vegetables helps maintain balance. Some specialized herbal formulations contain phytocrines that share natural hormone properties and can assist the hormone-balancing process. Balanced hormones are your best defense against acne during menopause.

3. Build your gut health.

A good way to reduce inflammation throughout your body is to ensure that your digestive health is strong. This means watching out for food sensitivities and even hidden infections to prevent the inflammation that may lead to leaky gut. Find a high-quality probiotic with multiple strains to help your digestive processes do their work efficiently.

4. Chip away at daily stress.

Simply by lying down, you can send the message to your body that it’s okay to rest — even if it’s just for a few minutes. We encounter a tremendous amount of tension-producing moments throughout our day. Each one fires up the immune-driven internal inflammation that fuels acne and breakouts. Tell your body it’s okay to stand down by setting aside more time for rest, relaxation and sleep. Don’t skimp on this one.

5. Keep skin clean but don’t scour or scrub.

Wash the areas where acne tends to form (face, chest, back) twice a day, but don’t irritate the skin by scrubbing too hard. Use a plain soap or natural cleanser and rinse with warm, not hot, water. Pat dry but don’t rub or abrade the skin. If you also have areas of dry skin — common for women in menopause — it’s okay to use a light, well-absorbed moisturizer.

Since your body changes after 30 — especially at perimenopause, menopause and beyond — it’s a good idea to update how you take care of it. Eat good, fresh food. Stabilize your hormonal health. Enjoy more downtime. Take it step by step and soon your complexion will be clearer, and you’ll feel happier. It’s a good time to be you!

The post The hormonal causes of adult acne appeared first on Women's Health Network.