Wellbeing Archives - PAUSETIVITY Hub

Empower Your Hormone Health: Look Beyond the Surface

Dear friends: As you journey through life’s winding roads, there’s always one topic that never fails to pique your curiosity and concern, hormone health. And are you navigating the internet like a confused squirrel darting back and forth? Are you feeling overwhelmed by the flood of information on the topic? No doubt you’re acquainted with the star players—testosterone, estrogen, and progesterone. From the tumultuous days of puberty to the seasoned years of maturity, these elusive molecules hold sway over our health and vitality, dictating everything from our energy levels to our emotional states. But are these the only hormones calling the shots in our bodies? Are your sex hormones the sole conductors of your body’s symphony? Spoiler alert, the answer is a resounding ‘No’. So, what’s a savvy individual to do in the face of these hormonal hijinks? Enter virtual functional nutrition counselling, a beacon of hope amidst the chaos. Did you know what goes on in your brain and gut has much to do with your hormone health? Functional nutritionists shed light on the underlying factors contributing to your hormone woes. We peel back the layers of your body’s biochemical makeup. Is it your diet that’s amiss? Or perhaps your stress levels are off the charts, or your sleep habits are off balance. Think of your body as a bustling ecosystem, with hormones acting as the conductors of a grand orchestra. While sex hormones take center stage, there’s a whole symphony of other factors at play, subtly influencing our hormonal harmony over time. Most times, we take notice only because of the cascade of symptoms and challenges—hot flashes, low libido, mood swings, weight gain, energy fluctuations, and sleep disturbances—to name just a few signs that our hormonal harmony may be out of tune. Not exactly the retirement plan we had in mind, right? Contrary to common assumptions, hormonal health isn’t a woman-only affair. Men are equally swept up in the intricate dance of hormones. With over 50 different hormones in your body, this delicate hormonal balance can sometimes go awry for both genders. Functional nutrition takes a holistic approach to wellness by delving deep into the root causes of hormonal imbalance. And it’s not about avoiding carbs and going on a diet. it’s about addressing the whole spectrum—nutrition, lifestyle, immune health, detoxification issues, oxidative stress and environmental factors—a functional nutritional counsellor will empower you, based on your unique physiology, to take control of your hormonal health and restore balance from within. By embracing a personalized and holistic approach with functional nutrition counselling, we’ll delve into the intricacies of your unique body, armed with curiosity and determination to get the answers that have been eluding you. We’ll ask the deeper questions, explore the nuances, and embrace the opportunities for growth and healing that lie ahead. Armed with knowledge about your body and practical tips, you can embark on a journey towards better health and wellness. So why not take your first step to understand this different approach to health and wellbeing today?

Fibroid Detox: Tame Fibroids with a Simple Dietary Revamp

Are you tired of letting uterine fibroids control your life? Sometimes it feels like you can’t catch a break. Because every month, you have heavy bleeding, long periods and debilitating pain. But what if there was a way to help you manage your health through a simple dietary revamp? A fibroid detox diet encourages you to make healthy food choices to help manage symptoms and promote overall well-being. Why is this important? Because, according to estimates, a significant proportion of women—ranging from 70 to 80 percent—may experience the development of fibroids during their lifetime. And people of African ancestry have a higher risk of developing uterine fibroids. It is important to note that while many women may develop fibroids, not all will experience symptoms or require treatment. In this article, we’ll explore the power of dietary makeovers and how they can help you feel better and achieve balance. It’s time to unlock the secrets of the fibroid-diet relationship. Understanding the Fibroid-Diet Connection Uterine fibroids can be quite challenging and draining. But, did you know that the food you eat can make a difference in the growth and progression of uterine fibroids? Research has shown a strong link between inflammation, hormonal imbalances, and fibroid growth. Adopting a fibroid detox diet, you can create an environment in your body that is less favourable for fibroids to thrive. The Power of Fibroid Detoxification Let’s dive into the principles of the fibroid detox diet. The idea is to nourish your body with anti-inflammatory, nutrient-rich foods. Filling your plate with fruits, vegetables, whole grains, lean proteins, and healthy fats will empower your body’s fight against fibroids. Finding recipes based on the Mediterranean-style diet is a step in the right direction to reducing inflammation and the risk of disease. Here’s what you need to keep in mind: These foods will empower your body’s fight against fibroids. Fibroid Detox: Foods to Embrace In your fibroid detox journey, certain foods become your allies. These fibroid-friendly options can make a significant difference: Eat more berries—blackberries and blueberries are packed with powerful antioxidants to combat free radicals and reduce inflammation. Turmeric is a vibrant spice with anti-inflammatory properties that will help support fibroid management. Make a habit of eating leafy green vegetables—spinach, kale, and other greens, including cruciferous vegetables (cabbage, broccoli, Bok choy, Brussels sprouts)—which provide essential nutrients while promoting hormonal balance. Eat fish such as salmon, sardines and other fatty fish to supply your body with valuable omega-3s. Chia and flaxseeds are alternative plant-based products rich in Omega-3 fatty acids. They can help ease inflammation and improve overall well-being. Choose lean proteins—white flesh fish, skinless turkey or chicken breast, beans, quinoa, eggs—as they are rich in amino acids and the building blocks for tissue repair and hormone production. Eat plant-based if you’re a vegetarian or vegan. Or need extra protein in your diet, try a food supplement. Include more healthy fats, like those found in avocados, nuts and olive oil, which support hormonal balance and provide a feeling of satiety. Research suggests that EGCG (Epigallocatechin gallate), found in green tea and matcha, has potential benefits for women’s health. It may also help reduce inflammation and promote hormonal balance. A study published in the National Library of Medicine found that EGC offers protective benefits for the uterus, breast and ovaries with some promising results for fibroid management. Foods to Avoid on Fibroid Elimination Diet Equally important is being mindful of the foods that can halt your progress. By reducing or eliminating these foods from your diet, you help your body have the best chance to combat fibroids. Here are some to reduce or eliminate from your diet: However, be mindful of endocrine-disrupting toxins. Though you can’t avoid environmental toxins entirely, you can reduce exposure to BPA in certain plastics and food can lining. Also, watch out for parabens and phthalates in cosmetics and personal care products. Instead, opt for glassware and BPA-free containers. And use botanical cosmetics and personal care products on your skin; your body’s largest organ. Fibroid Detox Diet in a Nutshell DOs DON’Ts Eat a diet rich in fruits and vegetables, especially leafy green and cruciferous vegetables Avoid high-fat foods and red meat (two-thirds of dietary fat hides in red meat) Choose whole grains over refined grains Limit or avoid caffeine and alcohol Include lean sources of protein (fish, poultry, tofu) Avoid sugary foods and beverages Consume foods high in fibre Limit processed and packaged foods Opt for low-fat dairy products Minimize or avoid soy-based products Incorporate anti-inflammatory foods (berries, turmeric) Avoid excessive salt intake Drink plenty of water to stay hydrated Minimize consumption of high-mercury fish (King mackerel) Include foods rich in iron and vitamin C Avoid or limit processed meats (sausages, bacon, etc.) Choose healthy fats (avocado, nuts, olive oil) Minimize exposure to environmental toxins Consider incorporating green tea, matcha and herbal teas Avoid or limit alcohol and tobacco use Sample Fibroid Detox Meal Plan To give you a taste of what a fibroid detox meal plan can look like, here’s a sample to get you started: Breakfast Start your day with a refreshing smoothie with berries and add spinach, chia, flaxseeds, and almond milk. Lunch Enjoy a vibrant salad of mixed greens, grilled shrimp or chicken, avocado, and a sprinkle of turmeric. Dinner Indulge in a delicious piece of baked salmon alongside quinoa and steamed broccoli or asparagus. Snacks Nibble on a nut ball, or a handful of walnuts or dark chocolate. Or treat yourself to a bowl of mixed berries. Additional Lifestyle Considerations Thus, while dietary changes are vital, let’s not forget about other lifestyle adjustments. They can enhance the effectiveness of your fibroid detox journey. Consider these fibroid management practices By incorporating these practices into your daily routine, you enhance the effectiveness of your fibroid detox journey. And that’s not all. Consider supplementing with Vitamin D, because it plays a crucial role in women’s health, including the management of uterine fibroids. Research has shown that low vitamin D levels may contribute to a risk of fibroid development. Consult with

Probiotics for Women: How to Choose the Right One for Optimal Gut Health

Probiotics for women is not something you should take once in a while, but it’s a necessity. But choosing the perfect probiotics can feel like a treasure hunt; filled with countless options. Because the vast choices for the ideal blend of beneficial bacteria can be daunting. But you know taking probiotics makes sense, so which one is best? Do you take several types or a single one that meets all your needs? In a perfect world, you could effortlessly fuel your body with homemade probiotics through delicious fermented foods and drinks. But with your busy lifestyle, it’s not possible. Don’t worry, we’ve done some legwork and curated a list of probiotic supplements you can choose from. But first, let’s dive in to understand about choosing probiotics, and then we’ll guide you to find the ultimate probiotic companion for your gut health and well-being. Understand the Probiotic Supplements Landscape In a world filled with antibiotics and Western diets, they can wreak havoc on gut bacteria. It’s no wonder our bodies are begging for probiotic support. Because as hormones decline, the need for probiotics for women becomes even more crucial, as it directly impacts the balance of gut bacteria. As a result, dysbiosis of gut microbes can increase risk of menopause-related diseases (e.g. cardiovascular, osteoporosis, breast cancer, gum disease). So off you go in search of your probiotic companion. But it can be overwhelming, right? Imagine walking into a health food store; the shelves lined with colourful packages of probiotic supplements and enticing promises. You’re greeted with friendly bacteria like Lactobacillus acidophilus, Lactobacillus plantarum, and many others. These probiotic superheroes come in various strains, each specializing in specific gut health perks. How to choose a probiotic Therefore, it’s not about the number of viable probiotic strains on the bottle. It’s important to note the CFU count in each dose by the expiry date and the type of strains that are beneficial for your individual health goals. Be mindful of artificial colours, flavours, and preservatives in the ingredients list. Also, watch for unnecessary additives such as maltodextrin, which can cause weight gain because it has a higher glycemic index than sugar, and may increase insulin resistance. Now, let’s review our top picks of probiotic and superfood brands from Canada, USA and the UK that include both prebiotics and probiotics for women’s health. Common Questions about Women’s Probiotics 7 Dairy-free Probiotics for Women’s Health Wholesome Wellness Raw Probiotics for Women 100 Billion CFUs with Prebiotics, Digestive Enzymes Naka Platinum Women’s Probiotic + Prebiotic, 50 Billion at expiry date, 16 Live Cultures Bio Cultures Complex Probiotics and Prebiotics – 77 Billion CFU – 20 Bacterial Cultures Garden of Life Once Daily Dr. Formulated Probiotics for Women 50 Billion CFU 16 Probiotic Strains with Organic Prebiotics PlantVital Probiotics for Women – 50 Billion CFU – 15 Bacteria Strains NewGen Superfood Plus with Prebiotics and Probiotics Amazing Grass Green Blend Superfood Powder, Plus Prebiotics and Probiotics Pause for thought Choosing a high-quality probiotic supplement for your health needs is a proactive step. However, it’s not the solution if bad gut bacteria are causing issues. Taking probiotics alone won’t fix the problem. It’s like using a 2-week old unwashed plate for fresh food. So, it’s best to eliminate the bad bacteria first before starting a new probiotic supplement. Otherwise, the ‘good’ and the ‘bad guys’ will compete for food. Take steps now to address the issue so you can approach perimenopause and menopause with a healthy gut balance. But as with any probiotics for women, the effectiveness and experience may vary among individuals. Some individuals may have sensitivity to certain strains or ingredients in the formulation. So you’ll need to assess what’s best for your needs. What works for one person may not work the same way for another because of differences in gut microbiota composition and overall health status. Always consult a healthcare professional for personalized advice tailored to your health goals. Finally, while supplements can be a valuable addition to a balanced diet, but they should complement, not replace, a nutrient-rich eating plan.