6 Key Habits for Optimum Hormonal Balance

Hormones are powerful chemical messengers and have an effect on many different systems within the body, no matter whether we are male or female, we have over 50 different hormones produced by a variety of glands in the brain and the body. These messengers influence many of our main bodily functions, from our most basic needs like hunger to more intricate systems like reproduction or digestion.  Not to mention its effects on our mood and energy which are essential in making you feel good!

Here are 6 key suggestions that promote hormone balance:

Sleep

Sleep is essential for balancing cortisol (our stress hormone), both quantity and quality are important!  Don’t skimp on sleep - aim for about 8 hours each night and consider going to bed and waking at the same time. Melatonin is our sleep hormone, to start making this important hormone we need darkness - avoid bright lights, especially stimulating screens like your mobile or laptop. By turning down the lights, and relaxing the mind and body we can boost its production! If you are really stressed, cortisol is unable to decrease which slows down your melatonin production and release. Find an evening ritual that works for you like: slow deep breathing, yoga or meditation, and make sure that both your home environment and your thoughts are peaceful. If you are prone to a chattering mind especially at bedtime or through the night, try a sleep tea before you hit the hay.

De-stress

Dehydration, short shallow breathing, lack of nutrients, imbalanced blood sugars, lack of sleep amongst many others create stress and inflammation. Eating whole nutrient dense foods provides the body with building blocks it requires to combat some if these factors, however in order to break down nutrients effectively the body needs to be in the parasympathetic nervous system (Your Rest & Digest system). Allowing “me” time in each day, like walking, meditation, yoga, journaling, listening to relaxing music all help to de-stress which can ease the body back into the Rest & Digest system.

Reduce External Stress

We have a variety of environmental factors that can increase stress. Especially toxins from sprays, make-up and deodorants. And also xeno-estrogens from plastics – like when we reuse plastic bottles, plastic drink bottles and opt for natural deodorants and personal care products as much as possible.

Blood Sugar Balance

Stable blood sugars are essential for optimum hormone function. To keep blood sugars balanced: eat regular meals, at similar times - having breakfast, lunch and dinner daily is a great start, make sure you include protein at every meal and have fibre daily. Also aim to have plenty of folate – at least 3 servings of dark leafy greens (which comes from foliage – leaves).

Keep your protein up

Aim for at least 1 gram of protein per kg of body weight: i.e. if you weigh 55kgs aim for 55grams of protein. Consider adding these protein options into your diet: nuts, seeds, eggs, meat, fermented organic soy products such as tofu and tempeh, protein powders - such as Pea Protein. Protein assists with blood sugar balance and gives the body building blocks to assist with repair.

Fibre

Your intake should be at least 30 grams per day! Fibre is particularly important for assisting detoxification pathways including those of hormones. Try this for size: aim to eat 6 palm size servings of vegetables each day. Add raw activated nuts and seeds, some good options are: such as almonds, walnuts, brazil nuts, cashews; seeds such as chia, psyllium husks, pumpkin, sunflower seeds.  

Written by Selina Singh ND

Vegan Coconut Agar Jellies

INGREDIENTS

1 can (400mL ) of Fair Trade Organic Coconut Milk

1/2 tsp. pure vanilla extract

1 tsp. rose water 

3 cardamom pods crushed

3 tsp. Agar powder - Pacific Harvest Brand

METHOD

1. Heat coconut milk, with all ingredients except agar.
2. Bring to a boil, and then simmer for 10 minutes to let flavours infuse.
3. Strain the crushed cardamom pods out, add the agar and mix well with a whisk.
4. The mixture starts to thicken up after a couple of minutes. 
5. Pour into a glass dish, or mould of your choice, can be made into individual servings.
6. Allow to sit at room temperature until the mixture cools down, then place in the fridge for a minimum of 2 hours. 
7. Cut into squares and have as a snack to nourish your skin, hair nails and digestive system or have as individual dessert servings. Store in the fridge.

Selina's DIY Winter Face Mask!

As the weather gets cooler – our skin can get drier; instead of needing to purchase a new product try a homemade facemask that can be customized for your skin! The spirulina is nourishing while the yoghurt exfoliates the skin with Beta-Hydroxy-Acids (BHA’s) – an acid naturally occurring in dairy products. The addition of avocado will help to nourish a drier skin, whereas the Bentonite clay will help to absorb excess oil and brighten up the skin too; the aloe vera gel works well if skin is dehydrated

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Spirulina and Yoghurt Face Mask

Mix ½ tsp. of powdered Spirulina with 1 tsp. of Organic Yoghurt (full fat yoghurt works best), scoop out the thicker part of the yoghurt.

Mix well and apply to the face and neck in a thin layer, taking care to avoid getting this on your clothes. Leave on for 5 - 10 minutes and then wash off with warm water, use a face cloth soaked in hot water to gentle steam the face afterwards.

Use this mask 2-3 times per week to brighten and nourish the skin.

*If you are vegan substitute the yoghurt with either coconut yoghurt or mashed avocado.

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Optional Boost to mix into the base mask:

Dry Skin: add 1 tsp. of mashed avocado or ¼ tsp. avocado oil

Dehydrated Skin: 1 pump or ½ tsp. of Aloe Vera gel

Blemishes/Acne prone skin: ¼ tsp. Bentonite clay

Oily Skin: ½ tsp. Bentonite clay

Fermented Foods for Health

Digestion is essential to every process in our body, and plays a huge role in how we feel. Fermented foods are abundant in natural probiotics that help us balance our bacteria - a crucial step to optimal health. ‘Probiotic’ literally translates to ‘for life’.

Fermented foods help us with digestive function, energy production, and nutrient absorption. Nearly every culture has a version of fermented foods that dates back centuries: yoghurt, miso, tofu, tempeh, and fermented vegetables such as kimchi, sauerkraut, and pickles, as well as drinks such as Kefir, Kombucha, Beet Kvass amongst many others.

Probiotics found in these fermented foods and drinks introduce different strains of bacteria into your digestive system. While bacteria is often associated with something that makes you sick - we are in fact made up of lots of bacteria; our human bodies are believed to be about half bacteria cells and half human cells. However, the bacteria cells in our body only makes up about 2% of your body weight.

Aim to add fermented foods into your daily diet to enhance digestive function, boost your energy, and create a healthier micro biome to assist with nutrient absorption. Most fermented foods and drinks can be made easily at home, with some requiring minimal effort and some which can be a bit more laborious. These can also be readily purchased in health stores and some supermarkets.

If you want to start with something easier than try Kombucha, a delicious, fizzy, probiotic rich tea. If you know someone that already makes Kombucha then ask them for a SCOBY (Symbiotic Culture of Bacteria and Yeast) and the rest of the ingredients you are likely to already have at home.

A happy gut equals a happy mind, so get fermenting and reap the benefits!

Written by Selina Singh ND

Hormone Balancing Chai

Some days you just want to wrap up in a warm blanket, with a hottie and a pack of Tim Tams, we know those days. And yes we have them too... but here's a good alternative to add a little sweetness and help your hormones settle right down. 

The spices and herbs in this chai-like tea have a variety of therapeutic properties, they are warming and soothing for the female body, and assist during times of premenstrual tension (PMT) and premenstrual syndrome (PMS). This tea has a whole host of other benefits also, but more on that later... 

INGREDIENTS

1/2 tsp. fennel seeds or 1/4 tsp. ground fennel seeds

1/2 quill of cinnamon or 1 tsp. ground cinnamon

4 cardamom pods (taken out of their skins) or 1/3 tsp. ground cardamom

1 clove or a small pinch of ground cloves

1 thumb size piece of fresh ginger 1/2 tsp. ground ginger

1 whole pepper corn or 1/8 tsp. ground fresh pepper

250 ml. almond milk or 5 soaked almonds with 250ml water

Optional for a little sweetness: Blend with 1 Mejdool date, or 1/2 tsp. pure maple syrup or 1/2 tsp. raw honey

METHOD

Add all ingredients into a high-powdered blender if using whole spices, and almonds.  If using ground spices blend with almond milk and serve Hot or cold. Sprinkle with cinnamon.

BENEFITS

Fennel is added for its benefits including: calming the body, assisting with estrogen detoxification, plus it's a soothing nature aids the digestive system. It can also help when there is bloating and flatulence.

Ginger is a calming, and a warming herb that is particularly beneficial for spasmodic pain such as period pain, it is a digestive stimulant and reduces inflammation.

Cinnamon aids digestion, and helps to balance blood sugars.

Cardamom is frequently used in Ayurvedic medicine to soothe anxiety, or nervous tension.

Cloves and Pepper both assist with reducing inflammation too

Using whole almonds in this recipe adds more fibre which is also essential for hormone detoxification.

Recipe by Selina Singh

6 Key Habits for Optimum Hormonal Balance

Hormones are powerful chemical messengers and have an effect on many different systems within the body, no matter whether we are male or female, we have over 50 different hormones produced by a variety of glands in the brain and the body. These messengers influence many of our main bodily functions, from our most basic needs like hunger to more intricate systems like reproduction or digestion.  Not to mention its effects on our mood and energy which are essential in making you feel good!

Here are 6 key suggestions that promote hormone balance:

Sleep

Sleep is essential for balancing cortisol (our stress hormone), both quantity and quality are important!  Don’t skimp on sleep - aim for about 8 hours each night and consider going to bed and waking at the same time. Melatonin is our sleep hormone, to start making this important hormone we need darkness - avoid bright lights, especially stimulating screens like your mobile or laptop. By turning down the lights, and relaxing the mind and body we can boost its production! If you are really stressed, cortisol is unable to decrease which slows down your melatonin production and release. Find an evening ritual that works for you like: slow deep breathing, yoga or meditation, and make sure that both your home environment and your thoughts are peaceful. If you are prone to a chattering mind especially at bedtime or through the night, try a sleep tea before you hit the hay.

De-stress

Dehydration, short shallow breathing, lack of nutrients, imbalanced blood sugars, lack of sleep amongst many others create stress and inflammation. Eating whole nutrient dense foods provides the body with building blocks it requires to combat some if these factors, however in order to break down nutrients effectively the body needs to be in the parasympathetic nervous system (Your Rest & Digest system). Allowing “me” time in each day, like walking, meditation, yoga, journaling, listening to relaxing music all help to de-stress which can ease the body back into the Rest & Digest system.

Reduce External Stress

We have a variety of environmental factors that can increase stress. Especially toxins from sprays, make-up and deodorants. And also xeno-estrogens from plastics – like when we reuse plastic bottles, plastic drink bottles and opt for natural deodorants and personal care products as much as possible.

Blood Sugar Balance

Stable blood sugars are essential for optimum hormone function. To keep blood sugars balanced: eat regular meals, at similar times - having breakfast, lunch and dinner daily is a great start, make sure you include protein at every meal and have fibre daily. Also aim to have plenty of folate – at least 3 servings of dark leafy greens (which comes from foliage – leaves).

Keep your protein up

Aim for at least 1 gram of protein per kg of body weight: i.e. if you weigh 55kgs aim for 55grams of protein. Consider adding these protein options into your diet: nuts, seeds, eggs, meat, fermented organic soy products such as tofu and tempeh, protein powders - such as Pea Protein. Protein assists with blood sugar balance and gives the body building blocks to assist with repair.

Fibre

Your intake should be at least 30 grams per day! Fibre is particularly important for assisting detoxification pathways including those of hormones. Try this for size: aim to eat 6 palm size servings of vegetables each day. Add raw activated nuts and seeds, some good options are: such as almonds, walnuts, brazil nuts, cashews; seeds such as chia, psyllium husks, pumpkin, sunflower seeds.  

Written by Selina Singh ND

Spinach & Quinoa Fritters

Ingredients

300g frozen spinach with the water squeezed out *Other leafy greens can be substituted or mixed with spinach

2 eggs OR Vegan egg substitute: mix 2 tbsp. chia seeds and 1 tbsp. flax seeds with 1/3 cup of water - *must allow the mixture to rest for 30 minutes before cooking

1 tbsp. psyllium husks

2 tbsp. chia seeds

1 cup uncooked quinoa

1 tsp. sea salt or Himalayan salt

Coconut oil or olive oil for frying

 

Method

1. Defrost the spinach and squeeze as much water out of the frozen spinach as you can, if using fresh spinach or any other leafy greens- lightly steam and then squeeze out the water. 

 2. Cook 1 cup of black or white quinoa in 2 cups (500 mls) of water with a pinch of Himalayan salt or Celtic sea salt, bring to a boil. Reduce the heat to a gentle simmer and gently cook for about 15 minutes, until you see rings form around the quinoa seeds. Set aside and mix with the spinach.

3. In a large bowl mix the quinoa, spinach with 1 tsp. salt, add 1 tbsp. of psyllium husks and stir well. Mix in the 2 eggs and chia seeds, stir to combine well. Allow this mixture to rest for 15 minutes before shaping into patties. I make mine between 6-8cm wide, which makes between 15-20 patties. 

Vegan Option

Add 2 tbsp. chia seeds and 1 tbsp. flax seeds to 1/3cup water in addition to the chia seeds and psyllium husks already mentioned in the recipe. Allow the mixture to sit for at least 30 minutes before shaping into patties and cooking.

 4. Heat your skillet, to a low to medium heat, add oil and place your patties in the pan.

Fry between 3-5minutes on each side or until golden brown. 

Serve with salad of your choice, sauerkraut, fresh vegetables or as a burger, or enjoy as a simple savoury snack.