Raging Hormones Part 3 Client Guide
Personal Guide: Raging Hormones-Part Three Audio #3: Estrogen and Progesterone Complex Description: In this part of the series we’ll discuss the sex hormones and how our choices contribute to many symptoms we experience. Download online additional notes.
Personal Reflection We have covered some intense information around how stress impacts our lives and how we contribute to the symptoms. How have the last couple of weeks gone for you as you have heard this information. Are you becoming more conscious of your stress? Are you choosing to make some different choices when it comes to when to say “yes” and when to say “no”. If you find that this hasn’t been easy, I want to encourage you to stick with it. A story that really hit home for me, as I saw my life reflected in it, was the story of the frog and boiling water. If you throw a frog into water that is already boiling, it will immediately jump out and save its life. If you put a frog in cool water and slowly turn the heat up, it will not jump out and it will eventually die. Frog legs any one? For many of us, the stresses and your way of life has slowly been building up over years and years and it’s time to realize that it’s time to get out of the water! You can do this. Stick with it and continue to use the support from The Healthy Edge to give you the courage, tools and empowerment to take control! We love each and every one of you and know you can do it. SEX HORMONES Estrogen Estrogen is a feminine hormone and it plays many roles in our body associated with what?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ____________________________________________________________________________________________________
What happens when there is an excess of estrogen?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Personal Guide: Raging Hormones-Part Three Progesterone Progesterone keeps the lining of the uterus in place. What are some of the benefits of ideal progesterone levels?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________ What happens when your body does not have the right progesterone levels?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________ COMMON SIDE EFFECTS AND SYMPTOMS Common side effects of low progesterone include: Premenstrual migraines
A feeling like you can’t get your breath past your heart.
Estrogen dominance symptoms include: Irregular periods or excessive vaginal bleeding
Mood swings, most offten irritability, anger and/or depression ©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Personal Guide: Raging Hormones-Part Three
Headaches, particular premenstrual
How does the environmental exposure contribute to Estrogen Excess?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________
Liver The liver processes and detoxifies for excretion but if the liver is overloaded and backed up, it will prioritize and may dump estrogen (a slight different version of estrogen) back into the body. What are ways we can better care for our liver?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ____________________________________________________________________________________________________
Managing Stress and Hormones What is one important aspect to managing stress and hormones?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ List 2 tips to slow down prior to and during menstruation:
1. 2.
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Personal Guide: Raging Hormones-Part Three The cravings for alcohol can come from what?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ Evaluate your relationship and the story you have made up about wine. What is it that it gives you? What story have you told yourself about alcoholic beverages?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ Autonomic Nervous System and Breathing Breathing gives you something that you have control over even when the stress of life make you feel out of control. Example of Breathing from the Diaphragm: The Set Up: You can do this exercise lying on your back with your knees bent or even now, sitting up. Either way, do it with one hand resting lightly on your lower belly so you can feel your breath move your body. Check points:
Your shoulders relaxed and dropped away from your ears. Your spine is long, in what we call neutral spine, a natural position of the spine that allows the curves of the spine to be present. If you are sitting, feel that your weight is falling directly down through your sit bones and your head is floating up toward the sky. Your throat is open and relaxed.
The Inhale: Breathe in slowly through your nose. Let the air flow into your upper chest and down your spine -- expanding the sides and lower ribs, filling the diaphragm, back and lower back, and dropping all the way down into the pelvis. Allow the deep inhale to push your belly out a little bit. The Exhale: Let go of your breath in the reverse order that you brought it in. Drop your lower abs, then your belly. Let your ribs pull in, and last, let your chest to drop as you fully expel all the air. Repeat: Do this diaphragmatic breathing exercise a few times until you get the sense of how each part flows into the next
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
Personal Guide: Raging Hormones-Part Three Challenge For The Week: Personal Challenge #1: Create little time outs throughout your day (schedule them in) for you to relax and unplug. It is also suggested to choose one day during the week that you are unplugged from your phone, email, work, and any other obligations you would consider stressful or work related. Personal Challenge #2: Evaluate the role alcohol plays in your life. What does alcohol represent after a long days work. 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? Personal Challenge #3: Take time for deep breathing. Commit to two times during your day (preferable 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.
Focus for the Week: 1. Commit to The Wellness Tracker. If you don’t have a Wellness Tracker, please contact your coach OR visit our store at www.amberthiel.com/store to purchase one today. 2. Begin/continue living The Five Healthy Edge Daily Goals. 1. Eat healthy and low-glycemic every 2-3 hours. 2. Eat 6 or more whole foods. 3. Drink 80 oz. or more of water. 4. Exercise 45 minutes or walk 10,000 steps. 5. Take a high quality supplement as directed.
Reflection: ________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
5
Personal Reflection We have covered some intense information around how stress impacts our lives and how we contribute to the symptoms. How have the last couple of weeks gone for you as you have heard this information. Are you becoming more conscious of your stress? Are you choosing to make some different choices when it comes to when to say “yes” and when to say “no”. If you find that this hasn’t been easy, I want to encourage you to stick with it. A story that really hit home for me, as I saw my life reflected in it, was the story of the frog and boiling water. If you throw a frog into water that is already boiling, it will immediately jump out and save its life. If you put a frog in cool water and slowly turn the heat up, it will not jump out and it will eventually die. Frog legs any one? For many of us, the stresses and your way of life has slowly been building up over years and years and it’s time to realize that it’s time to get out of the water! You can do this. Stick with it and continue to use the support from The Healthy Edge to give you the courage, tools and empowerment to take control! We love each and every one of you and know you can do it. SEX HORMONES Estrogen Estrogen is a feminine hormone and it plays many roles in our body associated with what?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ____________________________________________________________________________________________________
What happens when there is an excess of estrogen?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Personal Guide: Raging Hormones-Part Three Progesterone Progesterone keeps the lining of the uterus in place. What are some of the benefits of ideal progesterone levels?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________ What happens when your body does not have the right progesterone levels?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________ COMMON SIDE EFFECTS AND SYMPTOMS Common side effects of low progesterone include: Premenstrual migraines
A feeling like you can’t get your breath past your heart.
Estrogen dominance symptoms include: Irregular periods or excessive vaginal bleeding
Mood swings, most offten irritability, anger and/or depression ©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Personal Guide: Raging Hormones-Part Three
Headaches, particular premenstrual
How does the environmental exposure contribute to Estrogen Excess?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________
Liver The liver processes and detoxifies for excretion but if the liver is overloaded and backed up, it will prioritize and may dump estrogen (a slight different version of estrogen) back into the body. What are ways we can better care for our liver?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ____________________________________________________________________________________________________
Managing Stress and Hormones What is one important aspect to managing stress and hormones?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ List 2 tips to slow down prior to and during menstruation:
1. 2.
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Personal Guide: Raging Hormones-Part Three The cravings for alcohol can come from what?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ Evaluate your relationship and the story you have made up about wine. What is it that it gives you? What story have you told yourself about alcoholic beverages?
________________________________________________________________________________________________________ ________________________________________________________________________________________________________ Autonomic Nervous System and Breathing Breathing gives you something that you have control over even when the stress of life make you feel out of control. Example of Breathing from the Diaphragm: The Set Up: You can do this exercise lying on your back with your knees bent or even now, sitting up. Either way, do it with one hand resting lightly on your lower belly so you can feel your breath move your body. Check points:
Your shoulders relaxed and dropped away from your ears. Your spine is long, in what we call neutral spine, a natural position of the spine that allows the curves of the spine to be present. If you are sitting, feel that your weight is falling directly down through your sit bones and your head is floating up toward the sky. Your throat is open and relaxed.
The Inhale: Breathe in slowly through your nose. Let the air flow into your upper chest and down your spine -- expanding the sides and lower ribs, filling the diaphragm, back and lower back, and dropping all the way down into the pelvis. Allow the deep inhale to push your belly out a little bit. The Exhale: Let go of your breath in the reverse order that you brought it in. Drop your lower abs, then your belly. Let your ribs pull in, and last, let your chest to drop as you fully expel all the air. Repeat: Do this diaphragmatic breathing exercise a few times until you get the sense of how each part flows into the next
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
Personal Guide: Raging Hormones-Part Three Challenge For The Week: Personal Challenge #1: Create little time outs throughout your day (schedule them in) for you to relax and unplug. It is also suggested to choose one day during the week that you are unplugged from your phone, email, work, and any other obligations you would consider stressful or work related. Personal Challenge #2: Evaluate the role alcohol plays in your life. What does alcohol represent after a long days work. 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? Personal Challenge #3: Take time for deep breathing. Commit to two times during your day (preferable 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.
Focus for the Week: 1. Commit to The Wellness Tracker. If you don’t have a Wellness Tracker, please contact your coach OR visit our store at www.amberthiel.com/store to purchase one today. 2. Begin/continue living The Five Healthy Edge Daily Goals. 1. Eat healthy and low-glycemic every 2-3 hours. 2. Eat 6 or more whole foods. 3. Drink 80 oz. or more of water. 4. Exercise 45 minutes or walk 10,000 steps. 5. Take a high quality supplement as directed.
Reflection: ________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________ ________________________________________________________________________________________________________
©BY THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
5
