HORMONE Questionnaire results
I took the questionnaire, now what?
Interpreting the questionnaire:
If you checked 4 or more boxes in one section of the questionnaire, then that indicates a hormonal imbalance. If you checked 7 or more in one section, then I would suggest scheduling an appointment with your doctor. If you checked 3 or fewer, then this is likely not a problem area for you.
Hormonal imbalances often go with each other. For example, low progesterone is often linked with high estrogen. If you score high in both high cortisol and low cortisol, don’t worry. This is normal for adrenal glands that have been under stress for too long. This usually means that you are spiking cortisol at the wrong time of day (at bedtime) and not getting enough when you need it in the morning. Hormones don’t live in a vacumn and sometimes they may overlap each other.
The targeted solutions below are taken from “The Hormone Cure” by Dr. Sara Gottfried. As a reminder, always consult your own doctor when making any health changes or starting any new supplements. These are just suggestions, and it is up to you to discuss them with a health professional. I am not a doctor and do not diagnose or give medical advice, this is for informational and educational purposes only.
Begin with lifestyle changes to see if they help your symptoms, if they still don’t then meet with your doctor to discuss Hormone Replacement Therapy. It is highly recommended by many doctors as a safe and effective treatment as you work through this time in your life. Find a doctor that will listen to you and only uses bioidentical hormones.
PART A: HIGH CORTISOL
No matter what your answers were on the questionnaire, always start with the foundations of women’s health. These include: quality sleep, strength training, walking 10,000 steps per day, eating a nutrient dense diet of whole foods, low sugar and no seed oils, 25-40 g of protein at each meal, healthy fats, letting go of toxic relationships, drinking 80 oz water everyday, taking rest/recovery days, and limiting alcohol.
PART B: Low CORTISOL
Targets: Exercise raises cortisol, so start with an exercise class to get your body moving. Vitamin C at 600 to 1,000 mg per day and a good B complex vitamin can help raise cortisol levels.
Herbs to consider: Licorice (consult your doctor, this may cause blood pressure to rise excessively) and grapefruit juice have been shown to raise cortisol levels.
If you still have symptoms then ask your doctor to test your cortisol levels.
PART D: Excess estrogen
Targets: Avoid xenoestrogens (foreign chemicals that have an estrogen like reaction in the body). These can be in makeup, shampoo, clothing, plastics, etc. Eat from glass, stainless steel, or ceramic containers, reduce canned food. Work on weight loss because fat cells produce estrogen and lead to estrogen dominance. Limit refined carbohydrates and conventionally raised meat and dairy(these can contain hormones). Cut caffeine back. Cut back on alcohol (raises estrogen levels and slows down fat burning). Supplement with magnesium, Vitamin B12, folate and DIM (this has been shown to increase the production of protective estrogens and reduce bad estrogens). Eat more fiber (25 g per day goal). Exercise regularly and go to sleep by 10 pm.
Herbs to consider: eating seaweed regularly, supplement with resveratrol, turmeric, and hops. Melatonin has been shown to lower estrogen and may prevent breast cancer (it’s a master antioxidant).
PART F: high testosterone
Targets: The most effective treatment is a targeted nutrition and exercise program for 3-6 months that includes a low-glycemic diet and high fiber foods, decreasing stress, and calming activities like meditation or prayer. An exercise program like walking 20 minutes per day or strength training can normalize excess androgens. Fiber helps eliminate testosterone and if you don’t have enough of it in your diet then it is reabsorbed. Eat Zinc containing foods! Avoid dairy for 6 weeks to see if it helps your symptoms. Eat more protein 25-40 g per meal. Lower sugar intake. Take Omega-3 supplements such as fish oil, Vitamin D, Inositol, or Berberine.
Herbs to consider: Cinnamon, Saw palmetto, Tian Gui (chinese herb that is more effective than metformin).
PART H: low thyroid
Targets: Supplement with copper and zinc, selenium, Vitamin A, Iron with Vit C, Vitamin D with K2. Certain foods like brussel sprouts or kale may decrease thyroid function.
Herbs to consider: Kanchanar guggulu or bladderwrack have not been studied, but have been used for thousands of years in Ayurveda medicine.
Talk to your doctor about thyroid medications if you are continuing to experience symptoms of low thyroid.
This is our bodies response to stress and is there so we can run from a tiger when we are in danger. This is what is behind fight or flight.
Targets: Eat dark chocolate, limit alcohol, limit caffeine, stimulate the vagus nerve, try acupuncture, practice forgiveness, sing, Vitamins B5, Vitamin C, Phosphatidylserine, Fish oil, L-theanine, L-lysine, L-tyrosine. Whatever you need to do to get your body into relaxation mode.
Herbs to consider: Asian ginseng, Korean red ginseng, Ashwagandha, Relora, and Rhodiola.
PART C: Low Progesterone
Targets: Vitamin C, hang out with friends, stop the caffeine, cut out the alcohol.
Herbs to consider: Chasteberry- Vitex (this is one of the best supplements for raising progesterone and helping women’s irregular cycles, PMS, and infertility), Bladderwrack (especially if having cycles that are closer together, this has iodine in it so ask your doctor if you have a thyroid condition), Saffron (a good option for depression, painful periods, or PMS).
PART E: Low estrogen
Targets: This can be a natural sign of perimenopause, but there are herbs and lifestyle changes you can make to try to boost estrogen. Cut out gluten (intolerance has been linked to amenorrhea, infertility, and diminished ovarian reserve). Eat more whole soy (try to find organic, non-gmo). Eat flaxseeds. Don’t exercise too much. Try acupuncture. Eat pomegranates. Take vitamin E and magnesium.
Herbs to consider: Maca, rhubarb, try a combo of St. John’s wort and Black Cohosh, drink ginseng, hops, or valerian (this helps with sleep). A few other herbs that may be helpful are dong quai and red clover.
I love the supplement called Menopause Support by Vital Nutrients. You can get it on my Fullscript store here for 20% off.
PART G: Low testosterone
Targets: Supplement with zinc, L-carnitine, probiotics, and Vitamin D. Add sprouted grains to your diet. Incorporate HIIT workouts (High intensity interval training) into your exercise routine and strength training. Intermittent fast for a minimum of 12 hours overnight before your first meal the next day. Do stress relieving activities. Get outside for a walk. Eat zinc containing foods and anti-inflammatory foods.
Herbs to consider: ashwagandha
Talk to your doctor about DHEA supplement (start with a very low dose like 2-5 mg).
