Candice Csaky, INHHC

Four Tips To Help Balance Hormones

Balancing hormones is complicated. But you have to start somewhere and here are four things you can do to help which can give you a good idea as to how much work you have to do.


Four Tips To Balance Hormones


Tip #1


Lower Stress 


When we are stressed, the adrenals work overtime to protect us from what they consider physical stress (even though we are not really in danger). This is our fight or flight response. It causes the adrenals to produce higher levels of adrenaline and cortisol.


Because we can only produce adrenaline for a few seconds, our fight or flight response is dependent on excess cortisol, and this is where the havoc begins. Excess cortisol has been linked to depression, blood sugar problems, reproductive issues, anxiety and weight gain around the middle.


The key is to support the health of the adrenals with foods rich in B vitamins, vitamin C and potassium. Practising meditation or deep breathing also helps lower cortisol.


Tip #2


Support the Liver


Excess hormones like cortisol, estrogen and testosterone all need to be detoxed out of the body. This is a key process that the liver performs to make sure we do not suffer from the excess of these hormones. Supporting the health of the liver, therefore is critical. A milk thistle supplement helps liver function more optimally. Cruciferous vegetables such as broccoli and kale, apples, grapefruit, garlic, onions, Jerusalem artichokes, lemons, limes and berries are just a few foods that help support the liver.


Tip #3


Support the Gut


We also need good gut health to help make sure the toxins leave the body so supporting gut health is also important. This is easier said than done but it starts with adding probiotics and fermented foods such as kefir, yogurt, kimchi or sauerkraut. Prebiotic foods such as garlic, onion, potatoes, wheat, broccoli, berries and apples, just to name a few, feed our good bacteria and help keep our gut healthy.


Tip #4


Balance Blood Sugar


Bad eating habits and stress can cause our blood sugar to swing up and down throughout the day. When our blood sugar drops, we can experience anger, fatigue, weakness and depression. Normally, we then receive a signal to do something such as a sugar craving or a desire for a coffee or a beer. If we respond to the craving, and consume something, this will bring our blood sugar back up. Caffeine, sugar and alcohol all cause the blood sugar to swing up high. This causes a high insulin release. And too much insulin can affect other hormones.


If we do not respond to the craving, then our adrenals send a signal to tell the liver to release stored glucose and bring up blood sugar. Again, it tends to be a lot of glucose since adrenaline is a powerful hormone. Blood sugar swings high and again, large amounts of insulin are released.


To keep blood sugar stable, eat small meals throughout the day with fiber and/or protein. Blood sugar stabilizing foods such as Jerusalem artichokes, cinnamon and legumes can be very helpful. Lowering stress also helps keep blood sugar stable.


These are just three simple steps. Give them a try and see the difference they can make.

Candice Csaky, INHHC

What Do Hormones Do?

Hormones are chemical messengers and without them, proper functioning in our body does not occur. They control everything from reproduction, digestion, metabolism, emotions and even hunger and satiety. When our hormones function properly, we feel great and when they do not, we can have health issues that make us miserable.


For three years, I struggled with hormone imbalances and I honestly just didn't know what was going on with me.  I was exhausted all of the time, even if I slept twelve hours at night.  I could barely make it through the day.  I relied heavily on my husband to help out more around the house and with dinners because there was nothing left in the tank by dinner time to keep going.  I had gained an incredible amount of weight in a short period of time, despite doing everything "right" or "by the book" when it came to weight loss and a healthy lifestyle.  Nothing worked to maintain my weight or to release weight.  To say I was frustrated was beyond an understatement.  I became embarrassed to leave my house. I came very close to not telling friends and family when I was in town, so that I could avoid visiting them - even lifelong friends - because I couldn't have them seeing me this way.  It was one of the most difficult times of my life. It affected every aspect of my life from my relationships with friends and family to my job.  Everything!  It wasn't until I learned about adrenal fatigue and subclinical hypothyroidism that I started to finally put the pieces together. 


But just having this information didn't fix the problems.  I spent thousands of dollars are naturopaths and saw multiple functional and integrative doctors and still, nothing was helping but my stockpile of very expensive supplements was starting to take over!  The exhaustion was getting worse. The brain fog was worse. I was losing words mid sentence! I thought I was losing my mind.  I couldn't remember what day it was - on a regular basis.  It was getting scary.  That's when I took my health into my own hands.  I literally took a deep dive into hormone rebalancing. I read every book on the subject of adrenal fatigue, the HPA axis, the adrenal/thyroid connection and I took training after training in functional and integrative nutrition on the subject until I knew exactly how to support my body in getting back on track.  It only took 3 years to figure this all out and to put together a program for myself and my clients that has finally allowed me to start to see some improvements in my own thyroid numbers and my energy is actually starting to improve.  The brain fog has lifted, most days and I feel so much more like the old me than ever before.  My clients that have followed this program have had very similar results.


I've personally released 11lbs in just the last couple of weeks by implementing my own protocols (it took some major adrenal support and healing before the weight would start to budge by the way).  This isn't a "quick fix" solution.  Rebalancing hormones and supporting the adrenals to get back to being healthy can take 1-2 years depending a lot on you and how advanced your hormone imbalance may be.  That said, the improvements started to show almost immediately in terms of the brain fog and energy.  If you are ready to take back your health and rebalance your hormones, you can start with either our free 7 Day hormone rebalancing reboot linked at the bottom of this article or you can grab our totally done for you 6 Week Healthy Hormone Program that will teach you everything you need to know about how to reset your hormones and get your body back on track.  You can learn more about the 6 Week Healthy Hormone program here. 


So let's dive in and take a look at a few key hormones systems and you will get the picture as to just how important they are.

Hypothalamus: It signals the production of other hormones and in doing so, helps regulate things like hunger, moods, sleep, body temperature and sex drive.

Thymus: It produces the hormone thymosin, which help regulate the immune system. The thymus shrinks as we age but scientists are not sure if it is supposed to, which means that, perhaps, good nutrition could help maintain immune function as we age.

Pancreas: Insulin produced in the pancreas is a key hormone and its sole function is to help blood sugar get into the cells so we have the energy we need for our cells to function. However, too much insulin has been implicated in many health issues.

Thyroid:  Hormones produced by our thyroid are associated with metabolism and heart rate. If you have trouble losing weight – your thyroid may not be functioning optimally.

Adrenals: There are many hormones produced by the adrenal glands but their main function is to help us cope with stress, both physical and mental. Because of this, the adrenals rule the roost in the body. This is because protecting us from danger is considered to be one of the most significant systems in the body and because of that, when we are stressed, the adrenals can cause all kinds of havoc with other systems.

Pituitary: This is a master endocrine gland that produces hormones that tell other glands and organs to produce more hormones. However, hormones from the adrenals like cortisol or insulin from the pancreas can exert pressure on the pituitary and interfere with other hormones relationships where the pituitary is involved.


Of course, the hormones that often concern most people are the reproductive hormones.


In women, the ovaries produce estrogen, progesterone and small amounts of testosterone before menopause. After menopause, it is the adrenals that produce these hormones to keep women healthy.


For men, the testes produce testosterone and small amounts of estrogen and progesterone.


These are just a few hormonal relationships – it really is complex and often hormone problems are a result of several hormones exerting influence in a way that causes more than one issue. Food and lifestyle can help immensely to feed the various body parts so they work in a more balanced way. This is an area that I am passionate about helping my clients with.  If hormone imbalances are an area you are struggling with, you can book your free Discovery Session with me to find out if our Hormone Rebalancing Program is a good fit for you so that you can get your hormones back on track. 


Balanced hormones are the key to a having a body in balance. Even small imbalances can cause an issue. Getting a proper diagnosis is key and from there decisions can be made to help correct the issues.


Feeling like you could use a hormone reset?  Follow this link to our home page and sign up for our FREE 7 Day Healthy Hormone Reboot.


This is an incredible 7 Day healthy hormone reset that will help you to get started on the path to healthy hormones!