Raging Hormones Notes 3
RAGING HORMONES Part III Estrogen dominance symptoms include: • Irregular periods or excessive vaginal bleeding • Bloating/fluid retention • Breast swelling and/or tenderness • Decreased libido • Mood swings, most offer irritability, anger and/or depression • Weight gain, especially around the abdomen and hips • Cold hands and feet • Headaches, specifically when you are premenstrual • Tendency to yellow-tinged skin
Common side effects of low progesterone include: • Premenstrual migraines • PMS like symptoms • Irregular or excessive periods • Anxiety and nervousness • A feeling like you can’t get your breath past your heart.
Focus Items for the Week and Reflection: 1. Create little time outs throughout your day (scheduled) for you to relax and unplug. Can you choose one day during the week to commit to unplugging from your phone, email, work, and any other obligations you would consider stressful or work related? Schedule your timeouts during the week. What are you committed to? _______________________________________ _____________________________________________________________________________ _____________________________________________________________________________ 2. Evaluate the role alcohol plays in your life. What does alcohol represent after a long work day? Do you feel in your spirit that it is a bit out of control? Can you commit to cutting it out for 30 days or cutting back starting today? Reflect here. ______________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ 3. Take time for deep breathing. Commit to two times during your day (preferably upon waking and before bed) to do 5 – 10 deep breathing exercises. It is also encouraged for you to focus on deep breathing if you have a stressful incident occur during your day to counteract the release of your stress hormones. What is your commitment? Where could this tool support you in your life? __________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________
Copyright © 2014 by The Healthy Edge, LLC. All Rights Reserved.
Liver Health Highlights Along with the suggested solutions mentioned in this audio about giving your liver a break, here are some solutions you can start implementing if you feel liver stress may be affecting your health.
Taking a break from alcohol and coffee. Drink a green smoothie in the morning. Adequate sulfur is needed for liver detoxification and great sources include eggs, onion, garlic, shallots, kale, broccoli, cauliflower and Brussels sprouts. Choose omega-rich seeds and nuts as toppings to salads, oatmeal or as a snack in between meals with a piece of fruit. Eliminate dairy products for a 4-week trial. (Dairy from a cow is a natural estrogen promoter, so you may want to choose goat or sheep since they are smaller animals or nut milks contain no estrogen promoters.)
Still not sure if your liver needs a break? Here are some other symptoms:
Very short fuse or temper Cellulite Overheating easily Waking around 2 am Floaters in your vision Waking up hot in the night Prefer to start your day with coffee Elevated cholesterol Bloat easily
Additional Notes: _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________
Copyright © 2014 by The Healthy Edge, LLC. All Rights Reserved.
Common side effects of low progesterone include: • Premenstrual migraines • PMS like symptoms • Irregular or excessive periods • Anxiety and nervousness • A feeling like you can’t get your breath past your heart.
Focus Items for the Week and Reflection: 1. Create little time outs throughout your day (scheduled) for you to relax and unplug. Can you choose one day during the week to commit to unplugging from your phone, email, work, and any other obligations you would consider stressful or work related? Schedule your timeouts during the week. What are you committed to? _______________________________________ _____________________________________________________________________________ _____________________________________________________________________________ 2. Evaluate the role alcohol plays in your life. What does alcohol represent after a long work day? Do you feel in your spirit that it is a bit out of control? Can you commit to cutting it out for 30 days or cutting back starting today? Reflect here. ______________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ 3. Take time for deep breathing. Commit to two times during your day (preferably upon waking and before bed) to do 5 – 10 deep breathing exercises. It is also encouraged for you to focus on deep breathing if you have a stressful incident occur during your day to counteract the release of your stress hormones. What is your commitment? Where could this tool support you in your life? __________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________
Copyright © 2014 by The Healthy Edge, LLC. All Rights Reserved.
Liver Health Highlights Along with the suggested solutions mentioned in this audio about giving your liver a break, here are some solutions you can start implementing if you feel liver stress may be affecting your health.
Taking a break from alcohol and coffee. Drink a green smoothie in the morning. Adequate sulfur is needed for liver detoxification and great sources include eggs, onion, garlic, shallots, kale, broccoli, cauliflower and Brussels sprouts. Choose omega-rich seeds and nuts as toppings to salads, oatmeal or as a snack in between meals with a piece of fruit. Eliminate dairy products for a 4-week trial. (Dairy from a cow is a natural estrogen promoter, so you may want to choose goat or sheep since they are smaller animals or nut milks contain no estrogen promoters.)
Still not sure if your liver needs a break? Here are some other symptoms:
Very short fuse or temper Cellulite Overheating easily Waking around 2 am Floaters in your vision Waking up hot in the night Prefer to start your day with coffee Elevated cholesterol Bloat easily
Additional Notes: _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________
Copyright © 2014 by The Healthy Edge, LLC. All Rights Reserved.
