PDF Summary:Fix Your Period, by Nicole Jardim

Every month, countless women struggle with intense cramps, heavy bleeding, irregular periods, and debilitating PMS. But what if your menstrual cycle could be painless and predictable, offering insight into your overall wellbeing? In Fix Your Period, Nicole Jardim argues that your period is trying to tell you something pivotal: Any menstrual disturbances indicate deeper issues with your hormonal balance.

This guide reveals the vital connection between your menstrual cycle and key aspects of daily life—including what you eat, how you manage stress, and your liver's detoxification abilities. Jardim provides a blueprint for addressing common issues like PCOS, endometriosis, and amenorrhea by restoring balance in your body. With this information, you can interpret your period's signals and finally achieve menstrual health.

(continued)...

• To diminish cortisol and enhance adrenal health, think about adding phosphatidylserine along with a vitamin complex rich in B vitamins for stress control; moreover, specific nutrients and botanicals can aid in lowering cortisol and boosting progesterone synthesis.

A health condition known as polycystic ovary syndrome impacts women.

• The Paleo diet encourages the intake of unprocessed foods and firmly prohibits the inclusion of sugars, grains, legumes, and alcoholic beverages. The body adapts to using fat as its main source of energy when following a ketogenic diet. Ketones, produced by the liver during the breakdown of fats, are essential for maintaining the well-being of both the brain and the digestive tract. To achieve ketosis, one must significantly reduce carbohydrate intake and focus on consuming foods like poultry and fish, eggs, diverse vegetables, and high-fat items like dairy, while avoiding fruits (with the exception of berries), refined carbohydrates and sweeteners, grains, starchy foods, and alcohol.

• Inositol enhances the body's response to insulin; chromium aids in maintaining insulin at optimal levels; zinc plays a role in reducing hair loss and unwanted hair proliferation, and it strengthens the body's defenses against insulin resistance as well as supports the production of thyroid hormones; furthermore, vitamin D is crucial for follicular development, their sensitivity to FSH, and the creation of progesterone.

Conditions known as endometriosis and adenomyosis.

• To identify fluctuations in hormone levels and their breakdown products, and to reveal genetic elements that may affect these disparities, one should employ the DUTCH test in conjunction with genetic evaluations.

• Seek guidance from a specialist in naturopathy or functional medicine to carry out the necessary diagnostics for ailments like Helicobacter pylori and small intestinal bacterial overgrowth.

• Reduce internal swelling by avoiding foods known to cause inflammation.

• The AIP method, by focusing on potential autoimmune elements linked to endometriosis, could contribute to the rejuvenation of immune system function. The AIP begins by eliminating common irritants such as grains, legumes, nightshade vegetables (like tomatoes, potatoes, and eggplants), dairy, sugar, as well as eggs and various spices, and then carefully reintroduces these foods one by one to identify and exclude those that cause negative responses.

• Curcumin, sourced from turmeric, possesses properties that reduce inflammation and help in the reduction of endometrial cells, while N-Acetyl Cysteine boosts glutathione levels, a strong antioxidant that slows down the growth of endometrial cells; moreover, consuming fish oil aids in lessening inflammation.

A condition known as Hypothalamic Amenorrhea.

• To restore a consistent menstrual pattern in instances of Hypothalamic Amenorrhea, increasing caloric intake is crucial, with a focus on a well-rounded consumption of carbohydrates, proteins, and fats, and addressing any shortages in vital nutrients.

• Incorporating a high-quality multivitamin or prenatal supplement can aid in addressing nutritional deficiencies, and rhodiola, an herb celebrated for its adaptogenic qualities, contributes to the regulation of cortisol and assists in maintaining thyroid health, potentially leading to a more regular menstrual cycle.

• Moderate your exercise routine as the body may interpret these vigorous exercises as a form of stress, which could exacerbate hormonal disparities and extend the duration of missed periods. Prioritize gentle exercises like walking, yoga, and Pilates.

Context

• The Paleo diet is based on the types of foods presumed to have been eaten by early humans, focusing on whole foods and eliminating processed items, which may help reduce inflammation and improve insulin sensitivity in PCOS.
• PCOS is characterized by symptoms such as irregular menstrual cycles, excessive hair growth, acne, and obesity. Diagnosis typically involves a combination of clinical evaluation, ultrasound, and blood tests to assess hormone levels.
• The DUTCH test, which stands for Dried Urine Test for Comprehensive Hormones, is a diagnostic tool used to assess hormone levels and their metabolites through urine samples. It provides a comprehensive view of hormone production and metabolism over a 24-hour period.
• Conditions like small intestinal bacterial overgrowth (SIBO), Helicobacter pylori infections, and fungal overgrowth can disrupt normal digestive processes, leading to symptoms such as bloating, gas, and nutrient deficiencies.
• The adrenal glands are small glands located on top of each kidney. They produce hormones like cortisol, adrenaline, and aldosterone, which help regulate metabolism, immune response, blood pressure, and stress responses.
• To minimize exposure, individuals can use glass or stainless steel containers instead of plastic, choose organic produce to avoid pesticide residues, and select personal care products labeled as phthalate-free or BPA-free.
• This is a phospholipid that is a component of cell membranes, particularly in the brain. It plays a role in cognitive function and has been studied for its potential to reduce cortisol levels, which are often elevated during stress.
• Critics argue that the diet may be too restrictive and eliminate beneficial food groups like whole grains and legumes, which are good sources of fiber and nutrients. Additionally, the diet's emphasis on meat can be environmentally unsustainable and may not align with ethical considerations for some individuals.
• Transitioning to a ketogenic diet can lead to temporary side effects known as the "keto flu," which may include fatigue, headache, and irritability as the body adapts to burning fat for fuel.
• Vitamin D is a fat-soluble vitamin that is important for maintaining bone health and immune function. It also plays a role in reproductive health by influencing the development of ovarian follicles, which are structures that release eggs during ovulation. Adequate vitamin D levels are associated with improved fertility and hormonal balance.
• Genetic evaluations in this context refer to tests that analyze DNA to identify variations, such as single nucleotide polymorphisms (SNPs), which can influence how hormones are processed and regulated in the body. These variations can affect enzyme activity involved in hormone metabolism.
• These are alternative approaches to healthcare that focus on holistic and natural methods. Naturopathy emphasizes the body's ability to heal itself using natural therapies, while functional medicine looks at the root causes of diseases, often through personalized treatment plans.
• Foods that are often linked to inflammation include processed meats, sugary beverages, refined carbohydrates, and trans fats. These can trigger the body's inflammatory response, potentially worsening symptoms of conditions like endometriosis.
• Endometriosis is a condition where tissue similar to the lining inside the uterus grows outside it, causing pain and potentially affecting fertility. Some researchers suggest that endometriosis may have autoimmune components, which is why approaches like AIP are considered.
• Curcumin is the active compound in turmeric, a spice commonly used in Indian cuisine. It has been studied for its anti-inflammatory and antioxidant properties, which may help reduce inflammation by inhibiting molecules that play a role in the inflammatory process, such as cytokines and enzymes like COX-2.
• Common deficiencies that may contribute to Hypothalamic Amenorrhea include iron, calcium, vitamin D, and essential fatty acids. Addressing these can support overall hormonal balance and reproductive health.
• Multivitamins provide a broad spectrum of essential vitamins and minerals that may be lacking in the diet. They can help fill nutritional gaps and support bodily functions, including immune health, energy production, and hormone synthesis.
• The thyroid gland regulates metabolism, energy levels, and overall hormonal balance. Rhodiola's potential to support thyroid health may be linked to its ability to reduce stress and improve energy metabolism, which can positively influence thyroid function.
• Activities like walking, yoga, and Pilates are less likely to trigger stress responses and can promote relaxation, improve circulation, and support overall hormonal health without overtaxing the body.

Evaluations like DUTCH and genetic tests are essential for identifying discrepancies in hormonal levels and nutritional components.

Jardim emphasizes the importance of a precise diagnosis and recommends working with a healthcare expert who is proficient in holistic or natural medicine to assess your hormonal levels and create a personalized strategy for managing your health.

Other Perspectives

• A precise diagnosis does not guarantee effective treatment; the availability of treatments, patient-specific responses to treatments, and the evolution of a condition over time also play significant roles.
• It is important to ensure that any healthcare provider, whether in holistic or conventional medicine, is properly credentialed and regulated to maintain a high standard of care.

Advice on choosing supplements that help reduce inflammation, support the creation of hormones, and boost the body's natural detoxification processes.

Incorporating the right dietary supplements can play a significant role in restoring your well-being and balancing your hormonal levels.

Context

• The body's detoxification processes can be supported by supplements like milk thistle and dandelion root, which may help reduce inflammation by aiding liver function.
• Antioxidants like vitamin C and E protect hormone-producing cells from oxidative stress, ensuring efficient hormone synthesis and function.
• Some supplements, such as chlorella and cilantro, are believed to help bind heavy metals and facilitate their removal from the body.
• The quality of supplements and appropriate dosages are crucial for safety and effectiveness, as not all supplements are created equal.

A well-regulated menstrual cycle and hormonal equilibrium depend on the optimal performance of the digestive system.

Nicole Jardim underscores the crucial importance of a healthy digestive system in sustaining balance among hormones, noting its capacity to disrupt the production and regulation of hormones, especially estrogen.

Attaining a balance in hormone levels by improving gut health.

Nicole Jardim underscores the significance of understanding the role your digestive system plays in sustaining overall health and regulating hormonal equilibrium. The emphasis is placed not just on what you eat, but also on how effectively your body processes and utilizes the nutrients.

Monitoring the characteristics and nature of a person's bowel movements can greatly enhance the assessment of their digestive and endocrine health.

Nicole Jardim underscores the importance of regular bowel movements as an essential indicator of digestive health. She advises paying careful attention to the texture, color, and smell of your stools, while remaining vigilant for any abnormalities. If you experience difficulty with bowel movements or notice that your feces are hard and dry, similar to small pellets, unusually pale, or particularly dark, it's important to seek medical advice because these symptoms may point to a problem with your digestive health.

The ideal state is marked by the daily, effortless elimination of a uniform, cohesive bowel movement that displays a medium brown color. A healthy bowel movement ought to happen smoothly and should result in a single, intact stool.

Other Perspectives

• Endocrine health is influenced by a variety of factors, and bowel movements may not always reflect endocrine function accurately; hormonal blood tests and other assessments are also crucial.
• The use of the term "essential" may be too strong, as some people may have irregular bowel movements due to lifestyle factors, stress, or dietary choices, yet not have an underlying digestive health issue.
• Some individuals may not be able to accurately assess the texture, color, and smell of their stools due to a lack of knowledge or understanding, which could lead to misinterpretation of what is normal or abnormal.
• Overemphasis on stool characteristics could potentially lead to unnecessary anxiety or hypervigilance about normal bodily functions.
• Healthy bowel movements can vary in consistency and still be considered normal; for some individuals, multiple smaller pieces rather than a single, intact stool may not indicate a health issue.

Understanding how disturbances in gut microbiota and heightened gut permeability can influence estrogen levels and overall health.

An imbalance in the gut's microbial population occurs when there is a scarcity of the advantageous bacteria that assist with digestion, hormone synthesis, and the purification processes of the body, and when harmful or exploitative bacteria proliferate. The estrobolome, a group of gut bacteria, is essential for the metabolization of estrogen. When the estrobolome malfunctions, it results in a significant quantity of your formerly inactivated estrogens being reintroduced into your circulatory system. An imbalance where estrogen is the dominant hormone can result.

A breach in the gut's protective barrier allows harmful elements such as toxins and incompletely broken down food to seep into the bloodstream, potentially triggering an immune response that can result in numerous health issues, including food sensitivities, hormonal disruptions, and autoimmune conditions.

Context

• Restoring balance involves dietary changes, such as increasing fiber intake, consuming fermented foods, and possibly using probiotics or prebiotics to support the growth of beneficial bacteria.
• The estrobolome is a subset of the gut microbiome specifically involved in the metabolism of estrogens, which are hormones critical for reproductive and other bodily functions.
• When the estrobolome is imbalanced, deconjugation can occur excessively, leading to higher levels of active estrogen being reabsorbed into the bloodstream, potentially causing estrogen dominance.
• Factors such as poor diet, stress, and certain medications (like NSAIDs and antibiotics) can contribute to the weakening of the gut barrier, increasing the risk of permeability issues.
• The immune response triggered by these foreign particles can lead to the development of food sensitivities or exacerbate existing allergies.
• The gut-associated lymphoid tissue (GALT) is a critical component of the immune system, and disturbances in gut health can directly impact immune function.

The link between our digestive system and our brain has a substantial impact on mood-related conditions, including PMS and PMDD.

The author portrays the digestive system as an auxiliary control hub, deeply intertwined with cerebral functions via a complex network of neural pathways in the enteric nervous system, with the vagus nerve playing a crucial role in this bidirectional communication. Emotional stress often leads to gastrointestinal issues like diarrhea or constipation due to the connection between our feelings and bodily health, and similarly, the state of our digestive system can greatly affect our psychological state, which may cause changes in our emotional state that are tied to our periods, as well as feelings of anxiety and sadness.

Context

• The gut-brain axis is a communication network that links the emotional and cognitive centers of the brain with peripheral intestinal functions. This connection is facilitated by the enteric nervous system and involves neurotransmitters like serotonin, which is largely produced in the gut.
• The nerve influences the production of neurotransmitters like serotonin, a large portion of which is produced in the gut, affecting mood and emotional well-being.
• Prolonged stress can lead to chronic digestive issues by continuously altering gut motility and secretion, which can result in persistent diarrhea or constipation.
• Some studies suggest that probiotics, which support healthy gut bacteria, may have a positive effect on mood and reduce symptoms of anxiety and depression.

Begin the adventure of dietary strategizing to rejuvenate your reproductive cycle's well-being.

Nicole Jardim recommends a 28-day plan that excludes specific inflammatory foods to restore balance to the gut microbiome and resolve intestinal permeability problems, which may reduce inflammation and modulate immune function, followed by a gradual reintegration of the previously eliminated foods.

Eliminating inflammatory foods like gluten, dairy, sugar, and processed products can be beneficial for maintaining a healthy digestive system and balancing hormones.

Nicole Jardim suggests a diet plan that involves temporarily eliminating specific foods to rejuvenate your menstrual cycle's well-being.

• Gluten, present in wheat, barley, and rye, is recognized for its potential to provoke inflammation and enhance the permeability of the intestines.

• Numerous people discover that consuming cow's milk may provoke inflammatory reactions. Artificial hormones and antibiotics might disrupt our body's inherent hormonal equilibrium.

• Products such as soy milk and soy protein, which frequently contain genetically modified soy, can result in an overabundance of estrogen.

• Eating sugar can result in fluctuations in blood sugar regulation, heightened insulin resistance, intensified inflammatory responses, and disruption of the equilibrium of intestinal microbes.

• Exposure to pesticides used on corn crops may harm the well-being of our digestive system.

• Peanuts: Beans are frequently associated with mold and can commonly cause allergic reactions.

• In some people, eggs can provoke a response that leads to inflammation.

• Alcohol: The diverse array of microorganisms residing in the digestive tract is crucial for maintaining hormonal equilibrium and stabilizing glucose concentrations in the bloodstream.

• Caffeine: A man-made stimulant that excessively burdens the adrenal glands.

• Corn, rapeseed, and soy oils, as well as those extracted from safflower and sunflower seeds, are rancid and thus disrupt hormonal functions and contribute to inflammatory processes.

Context

• Many people report relief from symptoms such as bloating, gas, and fatigue when they eliminate gluten, suggesting a reduction in inflammation and improved intestinal function.
• Dairy consumption can increase levels of IGF-1, a hormone that has been linked to inflammation and may influence the body's hormonal regulation.
• In many countries, GMOs undergo rigorous safety assessments before approval. The debate often centers on labeling and consumer choice rather than inherent safety.
• When you consume sugar, it quickly enters the bloodstream, causing a rapid spike in blood glucose levels. This can lead to a subsequent crash, which may result in feelings of fatigue, irritability, and hunger, prompting further sugar consumption and creating a cycle of instability.
• The gut microbiome is a complex community of microorganisms essential for digestion and overall health. Pesticides may alter the composition and function of these microorganisms, potentially leading to imbalances.
• There are strict regulations and testing protocols in place to monitor aflatoxin levels in peanuts to ensure they are safe for consumption.
• People with autoimmune diseases may experience increased inflammation from eggs due to their immune system's heightened sensitivity to certain proteins.
• Although not widely accepted in the medical community, some alternative health practitioners suggest that excessive caffeine consumption can contribute to "adrenal fatigue," a condition where the adrenal glands are thought to be overworked and unable to produce adequate hormones.
• The inflammatory properties of these oils can negatively affect gut health, which is closely linked to hormone regulation and overall well-being.

Reintroducing different foods into your diet one at a time can assist in pinpointing the ones that could be triggering health problems.

Jardim advises starting with a diet that emphasizes foods typically less prone to causing negative responses, including caffeine, legumes, and eggs, and slowly incorporating back into the diet those elements more frequently linked to gastrointestinal discomfort, like sweeteners and alcoholic drinks. Incorporate a specific nourishment into your eating routine by having it twice each day for three consecutive days, followed by a four-day period without it, as suggested by the author. Monitoring how your body reacts when you gradually reintroduce certain foods can help you discern your level of tolerance for these items. If you experience negative symptoms such as bloating, skin problems, or fatigue, it's advisable to avoid the food that causes these issues for an additional 28-day period. Finish a full menstrual cycle, which typically spans 28 days, prior to reintroducing any food that was previously removed from your diet to assess if the negative reaction continues. If symptoms persist, it is wise to avoid the specific food in question.

Other Perspectives

• The placebo effect or nocebo effect could influence one's perception of symptoms during the reintroduction phase, leading to misidentification of food triggers.
• This strategy may inadvertently contribute to the development of food fears or eating disorders in susceptible individuals by reinforcing the idea that certain foods are inherently "bad" or "dangerous."
• The method may not be practical for individuals with busy lifestyles or limited access to a variety of foods, as it requires strict adherence to a reintroduction schedule and close monitoring of symptoms.
• The method does not consider the possibility of cumulative effects, where a small amount of a food might not cause symptoms, but repeated exposure could lead to a reaction.
• Tolerance levels can fluctuate over time due to changes in gut microbiota, health status, or other dietary habits, so a single monitoring period may not provide a definitive assessment of food tolerance.
• Avoiding foods for 28 days may not be necessary for all individuals, as some may be able to reintroduce foods sooner without experiencing symptoms.
• Some individuals, including men and postmenopausal women, do not have menstrual cycles, so using this as a timeframe for reintroducing foods would not be applicable to them.

Working alongside a qualified healthcare provider is crucial when addressing conditions like bacterial overgrowth, candida proliferation, and parasitic infections.

Consult a functional medicine practitioner or a naturopathic doctor for tests and treatments related to digestive system health issues, as recommended by Nicole Jardim. Cutting out particular food items can offer temporary alleviation of some symptoms, yet it does not serve as a comprehensive solution to the root health problems.

Other Perspectives

• Access to qualified healthcare providers may not be equitable across different regions and populations, which can necessitate alternative approaches to healthcare for some individuals.
• Some patients may benefit more from consulting with a gastroenterologist, who specializes in the digestive system and may have more extensive training in conventional medicine.
• It assumes that all root health problems require more than dietary changes to be resolved, which may not be the case for every individual or condition.

Dietary patterns, choices in one's way of life, the well-being of the liver, management of stress, and the function of the thyroid are all crucial factors in maintaining hormonal balance and the regularity of menstrual periods.

Jardim emphasizes the importance of recognizing the key elements that influence our hormonal balance, as this has a significant effect on the condition of our menstrual cycles and overall health.

Nourishing your hormones through a diet rich in essential nutrients.

Nicole Jardim stresses the importance of consuming a diet rich in essential nutrients to maintain hormonal equilibrium, since a variety of nutrients are required for hormone synthesis and the numerous functions that support your well-being. She advocates for a comprehensive nutritional strategy that focuses on the intake of wholesome, nutrient-rich foods and underscores the importance of being attentive to the signals your body sends.

Make sure your diet includes a well-rounded mix of carbohydrates, proteins, and fats, which are essential for maintaining equilibrium in your hormone levels.

Jardim recommends balancing your diet by ensuring that carbohydrates make up half of your plate, with proteins and fats sharing the other half for every meal.

Context

• Carbohydrates are a primary source of energy for the body, especially important for brain function and physical activity.
• Different types of fats, such as omega-3 and omega-6 fatty acids, have specific roles in reducing inflammation and supporting brain health, which can indirectly affect hormonal health.

Choose a diverse range of foods that support hormonal balance and avoid those that can intensify inflammation.

The author emphasizes the need to prioritize whole foods in one's diet and recommends substituting simple carbohydrates like white sugar and flour with nutrient-dense options including vegetables, legumes, and whole grains that do not contain gluten. For individuals with thyroid conditions, it's essential to cook cruciferous vegetables to deactivate their goitrogenic compounds, and to meticulously track the intake of foods that are rich in fructose and have a significant impact on blood sugar levels.

Choose nutritious fats such as extra virgin olive oil, avocado oil, coconut oil, grass-fed butter, and ghee, while avoiding refined oils made from corn, rapeseed, as well as oils obtained from soybeans and sunflowers. Choose organic dairy products with full fat, devoid of hormones and antibiotics, sourced from animals like goats or sheep that are raised on pastures.

Context

• Prioritizing whole foods can lead to a more diverse gut microbiome, which is linked to improved immune function and mental health.
• Rich in protein and fiber, legumes can help maintain satiety and provide essential nutrients like iron and folate, which are important for various bodily functions.
• Steaming, boiling, or fermenting cruciferous vegetables can significantly lower their goitrogen content, making them more suitable for consumption by people with thyroid concerns.
• Common sources include fruits, honey, and high-fructose corn syrup found in many processed foods and sugary drinks.
• Grass-fed butter and ghee contain butyrate, a short-chain fatty acid that supports gut health and can improve digestion.
• Soybean oil, in particular, can be problematic for individuals with soy allergies, as it may contain trace proteins that trigger allergic reactions.
• Some individuals find that organic, full-fat dairy is easier to digest, possibly due to the absence of additives and the presence of beneficial fats.

Incorporating a diverse array of fruits, a sufficient amount of nutritious proteins and fats, as well as gluten-free grains, is crucial, and so is including vegetables like broccoli, cauliflower, cabbage, and kale for their nutritional benefits.

Nicole Jardim emphasizes the importance of incorporating a variety of colorful fruits and vegetables into your diet to guarantee that you obtain the full spectrum of vital nutrients and protective antioxidants. Ensure your diet is enriched by a wide variety of vegetables, such as spinach, kale, and romaine, as well as those from the beet family, and include in your meals members of the cruciferous vegetable family, like cabbage, complemented by a colorful selection of fruits including berries, citrus fruits, and apples. Incorporate into your meals a diverse selection of nuts and seeds, as well as avocados, and opt for animal products, eggs, seafood, and broths that are rich in collagen or derived from bones, all sourced ethically.

Context

• These grains, such as quinoa and rice, can be beneficial for those with gluten sensitivities or celiac disease, providing essential carbohydrates and fiber without causing digestive issues.
• Vegetables like broccoli, cauliflower, cabbage, kale, spinach, romaine, and beets are nutrient-dense, meaning they provide a high amount of vitamins, minerals, and other beneficial compounds relative to their calorie content.
• Different colors in fruits and vegetables often indicate the presence of various phytonutrients. For example, red fruits like tomatoes and watermelon contain lycopene, while orange vegetables like carrots and sweet potatoes are rich in beta-carotene.
• Animal products provide complete proteins, containing all essential amino acids necessary for muscle repair, immune function, and hormone production.
• This refers to practices that ensure the welfare of animals, sustainable farming, and fair labor conditions. It often involves certifications like organic, free-range, or fair trade.

Maintaining excellent health by ensuring stable levels of glucose in the blood.

Nicole Jardim underscores the significance of monitoring your glucose levels. Ensuring that your blood sugar remains stable is crucial for hormonal balance, which supports consistent energy levels, mood stability, and enhanced quality of sleep.

The influence of varying blood sugar levels on the equilibrium of hormones and strategies for sustaining consistent glucose concentrations.

Regular fluctuations in your body's sugar levels, known as dysregulation, burden your pancreas and force an increased insulin production by your system. Prolonged exposure can lead to the body developing a resistance to insulin. Fluctuations in glucose levels can disrupt hormonal balance, frequently exacerbating conditions characterized by heightened estrogen levels, leading to manifestations such as premenstrual syndrome, heavy periods, and prolonged cycles.

Jardim outlines various strategies to ensure consistent sugar levels within the bloodstream.

• Begin your morning with a meal that includes a good balance of protein and fats beneficial to your health, ideally within an hour of waking up. Implementing these strategies ensures consistent stabilization of your glucose levels throughout the day.

• Make it a point to eat your meals at regular times each day, spacing them ideally three to four hours apart.

• To prevent abrupt spikes in blood sugar levels, ensure that your carbohydrates are accompanied by ample protein and healthy fats, which slow down digestion.

• Consume ample fiber: Eating fiber-rich foods such as vegetables slows down the absorption of sugar into the bloodstream.

• To stabilize your blood sugar levels, it's advisable to minimize your intake of processed carbohydrates and sugars.

• Limit alcohol: Consuming alcohol can cause a swift elevation in glucose levels in the bloodstream, which is then followed by a precipitous drop.

• Engaging in consistent exercise aids in preserving balanced glucose levels in the blood, but it's crucial to steer clear of overexertion because of the possible negative consequences.

Context

• The pancreas is an organ that plays a crucial role in digestion and blood sugar regulation. It produces insulin, a hormone that helps cells absorb glucose from the bloodstream to be used for energy.
• Lifestyle changes, including a balanced diet rich in whole foods, regular physical activity, and maintaining a healthy weight, can help prevent or manage insulin resistance.
• Consuming protein and fats in the morning can improve cognitive function and concentration, as these nutrients provide a steady release of energy to the brain.
• Eating at regular intervals aligns with the body's natural circadian rhythms, which regulate various physiological processes, including metabolism. This alignment can enhance digestion and nutrient absorption.
• Combining macronutrients can enhance feelings of fullness and provide sustained energy, reducing the likelihood of overeating or experiencing energy crashes.
• Fiber, particularly soluble fiber, forms a gel-like substance in the gut, which slows the digestion and absorption of carbohydrates, leading to a more gradual release of glucose into the bloodstream.
• Reducing processed carbohydrates and sugars can aid in weight management, as these foods are often calorie-dense and can contribute to weight gain if consumed in excess.
• Drinking alcohol, especially on an empty stomach, can increase the risk of hypoglycemia (low blood sugar), which can be dangerous, particularly for individuals with diabetes.
• Both aerobic exercises (like walking, cycling, or swimming) and resistance training (such as weightlifting) can be effective in managing blood sugar levels. Each type of exercise has unique benefits for glucose metabolism.

Discover how to track your blood sugar levels from the convenience of your home to make educated decisions about your diet.

Nicole Jardim recommends tracking your body's blood sugar responses to different foods to customize your diet effectively. Adopting a new strategy to improve your body's functioning can uncover whether your usual dietary habits are beneficial or detrimental to your health. One can obtain a glucose meter for personal use from neighborhood pharmacies or through online retailers. Keep track of your blood glucose regularly over a seven-day period to gain a comprehensive insight into the way different foods affect your body's insulin and glucose reactions.

• Check your blood sugar levels following a night's fast, prior to consuming your day's initial meal.

• After each time you eat.

• To evaluate how quickly your blood sugar rises after eating, consistently measure it 15 minutes after breakfast, and alternate the moments you conduct these tests following lunch and dinner.

• Every meal should be followed by a two-hour interval.

Maintain a log of your medical appointments and eating patterns to pinpoint emerging tendencies. If you notice a substantial rise in your measurements, particularly if they climb by more than 20 to 25 points after eating, or should they remain high, this could signal an existing health issue like a food sensitivity, elevated cortisol levels, compromised gut health, or a chronic inflammatory state that needs to be addressed. Work closely with a medical professional to identify and tackle the root cause, while simultaneously adjusting your diet.

Context

• Having concrete data on how your body reacts to different foods can empower you to make informed dietary choices, potentially improving overall health and well-being.
• High blood sugar levels can be a sign of chronic inflammation, which is linked to various health issues, including heart disease and obesity. Understanding this connection can guide dietary changes to reduce inflammation.
• Before starting to use a glucose meter, consulting with a healthcare provider can provide guidance on how to interpret the results and integrate them into a broader health plan.
• Modern glucose meters and continuous glucose monitors (CGMs) offer convenient and accurate ways to track blood sugar levels, providing real-time data that can be analyzed for better dietary decisions.
• Consistently high post-meal glucose levels can increase the risk of developing chronic conditions like type 2 diabetes, cardiovascular disease, and metabolic syndrome.
• Regular monitoring of blood sugar spikes can serve as an indicator of overall metabolic health. Frequent high spikes may suggest underlying issues such as insulin resistance or metabolic syndrome.
• The body's metabolic rate and digestive efficiency can vary throughout the day, affecting how quickly and efficiently glucose is processed. Testing at different times can provide insights into these physiological changes.
• Waiting two hours can help you better recognize natural hunger cues, promoting mindful eating habits.
• Logging can also reveal behavioral patterns, such as emotional eating or meal timing issues, which might impact blood sugar levels and overall health.
• Based on your blood sugar responses, a dietitian can tailor a diet plan that optimizes your blood sugar control and overall health.

Enhancing liver health to boost its inherent ability to detoxify.

Jardim explains that our bodies are continually exposed to toxic substances in our food, air, water, and personal care products. Our liver is always active, working to safeguard us from the potential dangers of accumulating toxins. The increased presence of toxins in our environment can overburden our livers.

Our hormonal system's equilibrium is disturbed by pollutants in the environment.

Jardim underscores the crucial role our livers play in cleansing our bloodstream and maintaining the seamless functioning of our physiological processes. She emphasizes the widespread presence of detrimental substances in our surroundings and clarifies how they affect our well-being.

• Many household cleaning agents contain substances that can disrupt the normal operations of our hormonal systems. Chemicals referred to as glycol ethers, which are ingredients in products used for cleaning windows and carpets, have been linked to a higher likelihood of infertility and miscarriages; triclosan, an antibacterial compound often found in numerous cleaning products, interferes with the function of the thyroid and the production of testosterone; and the addition of strong scents, preservatives, and colorants contributes to the disruption of hormonal balance.

• Personal care products: Parabens (preservatives) and phthalates, commonly present in fragranced items, have been linked to disruptions in hormone levels, reproductive issues, and anomalies in thyroid function. Numerous chemical-based sunscreens include oxybenzone, a potent xenoestrogen linked to endometriosis, while toluene, commonly found in many nail polishes, may cause respiratory irritation and function as a neurotoxin.

• Feminine hygiene items, including tampons and pads, often undergo a chlorine dioxide bleaching process. The manufacturing process yields a hazardous byproduct called dioxin, which is linked to issues in reproductive health and can interfere with development.

• Pesticides commonly used in conventional farming practices can interfere with hormonal balance, potentially causing a spectrum of problems such as reduced fertility and mental deterioration linked to diseases such as Alzheimer's. The widespread herbicide atrazine, found in our water supply, is recognized as a synthetic estrogen and is linked to numerous health issues including metabolic disorders, increased risks of miscarriage, and challenges with conception and diminished sperm production.

• BPA, a synthetic estrogen often present in plastic products, is linked to hormonal imbalances, reproductive difficulties, birth defects, and a rise in body weight.

• Our environment's vital water sources are polluted with a disturbing variety of pollutants including pesticides, herbicides, pharmaceuticals, and industrial waste, as well as substances like chlorine and fluoride.

Jardim contends that concerns about our shampoo interfering with our hormonal balance should be unnecessary.

Context

• Originally developed as a surgical scrub, triclosan is now found in many consumer products. It can accumulate in the body and the environment, potentially leading to antibiotic resistance and endocrine disruption.
• These are a group of synthetic compounds used as preservatives in cosmetics and pharmaceuticals. They mimic estrogen by binding to estrogen receptors on cells, potentially leading to hormonal imbalances.
• Long-term exposure to dioxins is linked to a range of health issues, including endometriosis, reduced fertility, and developmental problems in children. The World Health Organization (WHO) and other health agencies monitor and assess the risks associated with dioxin exposure.
• While banned in the European Union due to its potential health risks, atrazine is still approved for use in the United States, though its application is regulated to minimize environmental impact.
• Bisphenol A (BPA) is an industrial chemical used in the production of certain plastics and resins. It is commonly found in items like water bottles, food containers, and the lining of metal cans.
• Medications consumed by humans and animals can enter water systems through excretion and improper disposal. Wastewater treatment plants often do not fully remove these compounds, leading to their presence in rivers, lakes, and even tap water. This can affect aquatic life and potentially impact human health through chronic exposure.

The liver utilizes specific phases to detoxify estrogen.

The liver utilizes a sophisticated set of processes to break down and safely expel hormones and toxins from the body.

In the first stage, the liver employs enzymes to convert toxins into less harmful intermediary compounds, setting the stage for further purification processes.

In the second phase, the liver initiates a conversion process where it merges specific proteins and vital components with the initial toxins, thereby altering their composition to become water-soluble from fat-soluble, which facilitates their elimination.

The body disposes of waste products through bowel movements during the gut's third and concluding detoxification phase.

The liver has the duty of clearing out excess estrogen after it has served its purpose. The organ responsible for metabolizing estrogen through a complex series of steps is the liver, similar to how it processes various other harmful substances.

In the initial stage of liver detoxification, estrogen is converted into three major components: 2-hydroxyestrone (2-OH), 4-hydroxyestrone (4-OH), and 16-alpha-hydroxyestrone (16-OH). While all these metabolites perform valuable functions in the body, if they are not properly broken down and excreted, they can lead to hormonal imbalances and health problems.

In the subsequent stage, 2-OH and 4-OH are converted into forms that dissolve in water, specifically 2-methoxy and 4-methoxy, aiding in their expulsion from the body. The process in question is facilitated by the enzyme that the COMT gene generates.

Phase 3: Excess estrogens travel to the intestines to be further broken down by gut bacteria and disposed of in your stool.

Context

• The conversion of fat-soluble toxins to water-soluble forms is essential because it allows these substances to be excreted through urine or bile, rather than being stored in body fat.
• The liver requires specific nutrients, such as B vitamins and antioxidants, to effectively carry out these detoxification processes, highlighting the importance of a balanced diet.
• Constipation can hinder the elimination of waste products, leading to the reabsorption of toxins and hormones back into the bloodstream. Regular bowel movements are crucial for effective detoxification.
• The process of estrogen detoxification is part of a broader system of hormone regulation in the body, which includes the endocrine system's role in producing and balancing hormones.
• The liver enzymes responsible for this conversion are part of the cytochrome P450 family. These enzymes play a key role in drug metabolism and the synthesis of cholesterol, steroids, and other lipids.
• Some estrogen metabolites, particularly 4-hydroxyestrone, have been linked to an increased risk of developing certain types of cancer, such as breast and endometrial cancer, due to their potential to cause DNA damage.
• The COMT (Catechol-O-Methyltransferase) enzyme is crucial in the methylation process, which is a biochemical reaction that helps in converting estrogen metabolites into their water-soluble forms. This process is essential for maintaining hormonal balance and preventing the accumulation of potentially harmful estrogen metabolites.
• Dietary fiber aids in the elimination of estrogens by binding to them in the intestines, which helps ensure they are excreted in stool rather than reabsorbed.

It is crucial to adopt practices that reduce exposure to detrimental substances and bolster your body's natural detoxification mechanisms.

Jardim suggests several tactics to reduce contact with detrimental substances:

• Choose a diet that includes natural, organic foods which are free from pesticide or herbicide treatment.

• Drink exclusively water that has been purified. Ensure that the water you drink is free from impurities by installing a whole-house filtration system or by utilizing a purifying apparatus for water in pitchers or designed for countertop use.

• Remove items from your environment that contain artificial fragrances, including air fresheners, as well as scented candles, cleaning products, and laundry detergents that often have potent smells.

• Formulate your personalized cleaning solutions by blending simple ingredients such as water and vinegar, and augment their inherent cleansing efficacy with citrus essences and the invigorating aromas of essential oils.

• Cease utilizing plastic products. Choose beeswax-coated items, or opt for glass or stainless steel alternatives, to preserve your edibles instead of using plastic containers, straws, and cling film. Avoid buying packaged foods whenever possible.

• Choose personal care products like makeup, shampoos, moisturizers, and sun protection that are made with natural components and free from toxic chemicals.

• The substances involved in dry cleaning can interfere with hormonal balance.

• Opt for products crafted from natural organic cotton or explore the option of utilizing a menstrual cup. Opting for these items minimizes your exposure to dioxin and similar substances.

• Engaging in consistent exercise encourages perspiration, which assists in purging the body of toxins.

• Visit facilities that promote sweating, like a heat therapy room or a vapor chamber.

Context

• Organic foods are subject to strict regulations that prohibit the use of synthetic fertilizers and genetically modified organisms (GMOs), ensuring a more natural growth process.
• While municipal water supplies are regulated, standards can vary, and some contaminants may still be present at low levels. Purifying water at home provides an additional layer of safety.
• Some individuals may experience allergic reactions or sensitivities to synthetic fragrances, leading to symptoms such as headaches, skin irritation, or respiratory problems.
• Creating your own cleaning products can be more economical than purchasing commercial ones, as the ingredients are often inexpensive and readily available.
• Plastic production and disposal contribute significantly to environmental pollution. Plastics take hundreds of years to decompose, leading to long-term ecological damage.
• Natural personal care products are often more environmentally friendly, as they tend to use biodegradable ingredients and sustainable packaging, reducing pollution and waste.
• The primary solvent used in dry cleaning, perchloroethylene, is a volatile organic compound that has been linked to various health issues, including potential endocrine disruption. It can be absorbed through the skin or inhaled.
• Although the initial cost of a menstrual cup or organic cotton products may be higher, they can be more cost-effective over time due to their reusability and durability.
• Sweat is primarily composed of water, but it also contains small amounts of urea, salts, and other trace elements. While the body primarily detoxifies through the liver and kidneys, sweating can help remove some substances.
• It's important to stay hydrated and be aware of any medical conditions that might be affected by heat exposure, such as heart issues or skin conditions. Always consult with a healthcare provider if unsure.

Supporting your body's response to stress.

Nicole Jardim underscores the significance of effective stress management for sustaining general well-being and balanced hormone levels. Stress is not simply an external element that one can effortlessly avoid. The way your body reacts to stress is a biological event.

The body's complex response to stress, managed by the HPA axis, underscores the differences in how stress is handled between the sexes.

Jardim describes how stress sets off the response of the Hypothalamic-Pituitary-Adrenal (HPA) axis. Upon perceiving a threat, real or perceived, your brain signals the hypothalamus to begin the secretion of corticotropin-releasing hormone (CRH). Upon receiving signals from the CRH, the pituitary gland initiates the secretion of ACTH, which subsequently stimulates the adrenal glands to generate cortisol. During this process, the adrenal glands also generate other stress hormones such as adrenaline, commonly known as epinephrine, and DHEA.

When stress becomes chronic, cortisol levels remain elevated, creating a cascade of symptoms ranging from insomnia to digestive issues, anxiety, and even depression, leading to a wide range of hormonal imbalances and potentially putting you at risk of developing certain diseases, including metabolic syndrome and autoimmune conditions.

Women face increased complexities throughout this process. The way women respond to stress is notably different compared to men. Men typically respond to stress with behaviors that involve either facing the challenge head-on or evading it, while women may not always react in these ways. In these circumstances, women typically seek support and camaraderie among their peers, demonstrating an inclination to foster relationships and provide care. Oxytocin, commonly known as the bonding hormone, fosters a sense of calm and mitigates the adverse reactions our bodies have to stress.

Context

• Chronic activation of the HPA axis can affect other bodily systems, such as the immune and digestive systems, potentially leading to inflammation and gastrointestinal issues.
• The perception of stress can be both physical and psychological. The hypothalamus responds to various stressors, including environmental changes, emotional distress, and physical threats.
• This hormone is part of the body's "fight or flight" response, increasing heart rate, blood pressure, and energy supplies. It prepares the body to respond quickly to a perceived threat.
• Chronic stress and high cortisol can impair memory and learning by affecting the hippocampus, a critical brain area for these functions.
• These occur when the immune system mistakenly attacks the body’s own tissues. Chronic stress can lead to immune dysregulation, where the body’s ability to distinguish between self and non-self is impaired. Stress hormones like cortisol can alter immune responses, potentially triggering or worsening autoimmune diseases such as rheumatoid arthritis, lupus, and multiple sclerosis.
• Studies have shown that women are more likely to use coping strategies that involve seeking social support and engaging in problem-solving, whereas men might lean towards more solitary or avoidance-based strategies.
• The tendency to confront or avoid stress without seeking support can have health implications for men, potentially leading to increased risk of stress-related conditions such as hypertension and heart disease.
• Engaging in supportive social interactions can lead to better health outcomes, as strong social ties are linked to lower rates of stress-related illnesses.
• Oxytocin interacts with the parasympathetic nervous system, which is responsible for rest and digestion, helping to reduce heart rate and promote a state of calmness.