Becoming a Healthier YOU

1. DIET We live in a society where there is an overabundance of estrogen. Products can be found in many types of foods, products and plastics that convert to estrogen in our bodies. Estrogen dominance can lead to imbalances in our hormones. There are ways we can combat this overabundance. The most important includes eating a healthy diet. Fruits and vegetables: 5 servings total daily Whole grains Eating 12 oz. of fish weekly~ make sure you are eating fish low in mercury (do not eat or limit your intake of frozen swordfish and marlin, shark, white tuna) If you eat meat, make sure it is organic! There is an over abundance of hormones in our meats, make sure you are using organic meats and meats that do not have added hormones in them. Cut out simple sugars, refined foods, processed foods (these foods have very little nutritional value; they only add to obesity which can add to our estrogen production) Cut out aspartame and other sweeteners Decrease caffeine intake Stop consuming alcohol and smoking Drink plenty of water. 60-80 oz daily

2. Exercise We all know that exercise is important. It is important for cardiovascular health, mental health and for maintaining a healthy body weight. Maintaining a healthy body weight will decrease our likelihood of having diabetes and other medical problems later in life.

3. Supplements By changing our diet habits, we will increase the amount of vitamins and minerals that are essential.

~Take a good MVI Vitamin A, E, C , Selinium . These are antioxidants that improve our overall health. It is important to remember to take vitamin A in the form of beta carotene, not retinol. Vitamin B6/Magnesium (both help to neutralize estrogen in our liver) Zinc This is used to improve our body’s ability to utilize estrogen and progesterone. Also promotes cell division.

~Omega 3’s/essential fatty acids. These are important for all body functions. More specifically, they have been found to improve hormone balance.

~Ground Flax Seed Ground flax seed contains essential fatty acids and fiber. It works to balance our estrogen as well as bind to excess estrogen in our intestines. Once bound, it prevents the extra hormones from re-circulating in our body and increasing the amount of estrogen in our bodies.

~Evening Primrose oil and Vitamin B6 Taking these will improve our balance of progesterone.

~Castor oil Packs. Although not a supplement, castor oil packs are worth mentioning. These are not for ingestion! Ask your True Harmony Health Care Provider for additional information.

It is important to remember that anything used in excess can be harmful. Although we need the above vitamins/minerals to improve our hormone balancing, too much can be harmful. Taking a multivitamin will ensure that we get the proper amount that we need without over doing it.

Another important point is this: Supplements are not regulated by the FDA. Manufacturers can state the ingredients on the bottle but put something entirely different in the actual supplement. Also, Fish Oil (omega 3 fatty acids) can be made with fish oil containing high mercury content. It is important to either get your supplements at whole foods (there staff are trained better) or at a medical office where they carry professional lines.

4. Decrease Stress Stress can create a large imbalance in all systems of our bodies. Hormones are no exception. Work toward reducing stress in your life: exercise, get massages, do yoga. Anything that makes you a happier, healthier you.

Edited and revised by Sherry VanGoethem, Dr.Christine Brass-Jones OBGYN, and Dr. Denise Quance Grobe N.D. If you have any questions or comments contact the office at (480) 539-6646 or through email at info@trueharmonywellness.com