The Super Secret Weapon to Surviving Menopause? Your adrenal glands!

Women are all too familiar with the symptoms that signal the impending doom of menopause- hot flashes, night sweats, fatigue and mood changes! These symptoms occur because the ovaries start producing less estrogen as they prepare for retirement. Rapidly declining estrogen levels can cause intense and severe symptoms that can really affect a woman’s quality of life. But menopause need not be a dreaded time in a woman’s life- for our bodies have a secret weapon that can help make the transition through menopause much smoother….our ADRENAL GLANDS!

What are Adrenal Glands?
The adrenals are two small glands that sit above the kidney (hence their name!). These glands are well known for making stress hormones such as adrenaline and cortisol, but what most of us don’t know is that our adrenal glands also produce sex hormones such as estrogen and progesterone!

Why are they important?
During the menopausal years, as our ovaries start producing less female hormones, our adrenals are called into action to be our main producers of these hormones. The problem is that most of us enter menopause with adrenal glands that are already tired and overworked due to years of living in our stress-filled modern world. When the adrenal glands are already exhausted when a woman enters menopause, they have a harder time producing these much needed female hormones.

It is therefore imperative that all women support their adrenal glands during the menopausal years (and ideally before!) so that they can produce estrogen and progesterone which will help to make the transition much smoother.

Here are my top 5 tips for supporting your adrenal glands:

1. Make sleep a priority

Our adrenal glands need a good night’s sleep in order to regenerate and recover from daily stresses. Aim to get 8-10 hours of quality sleep each night and be in bed no later than 11 pm.

2. Increase your intake of foods rich in magnesium and vitamins B5 and C.

Magnesium, vitamin C and vitamin B5 are most concentrated in the adrenal glands where they provide the nutrient needed for healthy adrenal function.  Increase foods that are rich in these nutrients.

Magnesium: pumpkin seeds, spinach, Swiss chard, soybeans, sesame seeds, halibut, black beans, sunflower seeds, cashews, almonds

Vitamin C: Papaya, Bell Peppers, Strawberries, Broccoli, Pineapple, Brussel Sprouts, Kiwifruit, Oranges, Cantaloupe, Kale

Vitamin B5: Cremini and shiitake mushrooms, avocado, yogurt, corn sweet potato, cauliflower, broccoli, grapefruit, bell peppers, and asparagus.

3. Indulge in a cup of licorice tea

Licorice is one of my favorite herbs for supporting the adrenal glands. It helps to nourish and relax the body…and it’s caffeine-free so you can have it anytime! Caution: do not use if you have high blood pressure.

4. Relax….you deserve it!

Our adrenal glands get fired up every time we perceive stress. Did you know that on average, we experience 50 brief stress response episodes per day? This means that for many of us, our adrenal glands are constantly being drawn on to help us adapt and resist life’s daily stresses. Counteract these effects by making relaxation a priority every day…whether it’s a yoga class, a hot bath, or 5 minutes of deep breathing.

5. Limit your caffeine intake

Caffeine not only gives your mind a jolt – but your adrenals too. Limit this daily assault by eliminating caffeine if possible or limiting your intake of caffeinated beverages to no more than 2 per day. In fact, caffeine itself can trigger hot flashes.

I hope you find these tips helpful and they can make your menopausal years more enjoyable. If you are interested in receiving additional support for your menopausal symptoms, book your free consultation to learn how I can help create a personalized plan for you including salivary hormone testing, nutrition guidelines, herbal support, and acupuncture.

 

 

5 Reasons Every Woman Should See a Naturopathic Doctor

Wondering why you would go see a Naturopathic Doctor?

Check out this article which outlines 5 reasons to see an ND. The benefits you can enjoy include:

  • More energy
  • Better sleep
  • Improved digestion
  • Clear, glowing skin
  • PMS relief & hormone balance

Have a specific condition that you want help with? Book your FREE 15-minute consultation with me to learn how Naturopathic Medicine can help you achieve optimal health.

Yours in health,

Sarah

A Healthy Balance: Omega 3 to 6 ratio

You’re likely familiar with Omega-3 fatty acids. They’re the heart healthy fats that are found in fish, flax seeds, and walnuts. Omega-3 fats are considered “essential fatty acids” because our body cannot produce them and they must therefore be consumed in the diet. The lesser known Omega-6 fatty acids are also considered essential fatty acids.

Omega-3 fats include ALA (found in flaxseeds and flaxseed oil), and EPA and DHA (found in fatty cold-water fish including salmon, herring, mackerel, and sardines). The benefits of omega-3 fatty acids are numerous and include: reducing inflammation, lowering blood pressure and cholesterol, mood enhancement, and helping with weight loss.

Omega-6 fatty acids are found in vegetable oils (corn, safflower, sunflower, and canola) and animal proteins such a poultry, pork, and beef. Excessive amount of omega-6 fats, in particular, arachidonic acid, contributes to increased inflammation in the body. Most Canadians get high levels of omega-6 fats in their diet due to high consumption of meat and vegetable oils.

An ideal ratio of omega 3 to omega 6 fatty acids between 1:1 to 1:3, meaning that we should be getting close to equal amounts of omega 3 and omega 6 fats. The average Canadian diet provides 15 to 20 times more omega-6 than omega-3 fats. This can result in an overabundance of omega-6 fats in the body which contributes to an pro-inflammatory state. Inflammation had been linked to a variety of health issues including heart disease, diabetes, and cancer.

So what can you do to bring your omega fats back into balance?

  1. Limit your animal protein to one meal per day and watch portion sizes! Your protein should make up only 1/4 of your lunch and dinner plate.
  2. Increase your intake of plant based proteins such as nuts, seeds, beans and legumes.
  3. Reduce your intake of vegetable oils including corn, canola, sunflower, and safflower. Increase your intake of flaxseed oil, olive oil, coconut oil (a healthy source of medium chain triglycerides!), avocado, and nuts and seeds.
  4. Include fatty cold water fish twice a week (salmon, herring, mackerel, and sardines)
  5. Start taking a purified, high quality fish oil that provides at least 1000 mg of omega-3′s (or an algae based oil if you are vegetarian/vegan). Avoid the Omega 3-6-9 blends since you’re likely getting enough omega-6 fats already and you can get omega-9 fats from your diet.

Aim to get 6 teaspoons of healthy fats including a balanced ratio of omega-3 to omega-6 fats to help lower inflammation and improve your overall health.