Endocrine Disruptors

Endocrine disruptors are chemicals that can interfere with endocrine (or hormone) systems at certain doses. These disruptions can cause cancerous tumors, birth defects, and other developmental disorders. Any system in the body controlled by hormones can be derailed by hormone disruptors.

 

  1. Exposure to insecticides and pesticides – on foods (so buying organic is important and outside (lawn care)

  2. Chemicals in beauty products, shampoos, body washes, lotions, hand-sanitizers

  3. Caffeine and sugar – both cause blood sugar imbalances, effect the adrenals and decrease the absorption of important minerals needed; B Vitamins, Zinc, Selenium

  4. Birth Control and Anti-depressants

  5. Extreme dieting and exercising – increases cortisol, inflammation, and stress on the adrenals

  6. Sleep environment – syncing your circadian rhythm with sleep, helps for melatonin production, cortisol regulation, and all hormone regulation

  

4 Key Parts to Improving your Cycle

  1. Stabilize Blood Sugar and regulate insulin – eating protein, fats, and veggies at each meal, limit, sugar, alcohol (it changes the way we metabolize estrogen, leading to an increase in estrogen), Essential fatty acids (evening primrose oil is great), fish oil, and Vitamins

  2. Nourish Adrenals and flush out cortisol – regulate stress, sleep, exercise according to cycle – foods High in Vitamin C – carrots, sweet potatoes, leafy greens, peppers, sunflower seeds, sprouts, Vit B Complex – especially B5 and B6, Selenium (brazil nut), Zinc, Magnesium and ashwaganda

  3. Improve detoxification/elimination, and support gut micro-biome – eggs, liver, fermented foods, cilantro, beets; juice – celery, beets, cilantro, apple, lemon, ginger

  4. Cycle Syncing Diet – eating to eliminate extra estrogen by supporting the liver, improving progesterone levels (look at handout that covers each phase of cycle)

   

Fertility Super Foods

  1. Turmeric – decreases inflammation

  2. Cinnamon – helps with insulin and helps to restore ovulation

  3. Avocados – studies have shown that 3 a week have increased IVF by 3.5 xs'    If can’t tolerate, try Olive oil

  4. Eggs – the yolk is very beneficial for choline and cholesterol that makes hormones

  5. Buckwheat – helps restore ovulation 

Exercise with your cycle

Follicular and Luteal phase – this is the best time for HIIT, Bootcamp

Ovulation and Menstruation phase – best time for low cortisol exercise; walking, yoga, low impact

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Katie Jackson

Appleton, WI 54913

Tel: 920-257-9964

katie@foundational-nutrition.com