Special Report by Blinda Kirkpatrick M.Rep.Med, BHSc (Nat)
Stress and isolation can affect nearly every area of health and wellness, including our hormones. Modern life and the current COVID climate have exacerbated this for many people. In this state, our adrenal glands release stress hormones, including adrenaline and cortisol. This physical response is designed for keeping us away from danger, focuses on immediate survival and not reproduction or healthy hormone balance!
When we are under stress, the hormonal production of oestrogen and progesterone can decrease potentially suppressing ovarian function. In chronic stress, circulating levels of stress hormones remain high and the body will use progesterone to produce more cortisol, resulting in hormonal chaos and relative oestrogen excess. In menstruating women, this can contribute to symptoms such as PMS, spotting, anxiety, breast tenderness, miscarriage and fertility problems. In post-menopausal women, stress affects the adrenal glands responsible for the production of oestrogen, meaning that chronic stress can worsen already uncomfortable menopausal symptoms.
Signs and symptoms of stress
- Difficulty sleeping
- Palpitations
- Fatigue
- Changes in hunger
- Sugar or salt cravings
- Headaches
- Brain fog or difficulty concentrating
Signs of ongoing or chronic stress
- Difficulty getting up in the morning
- Daily fatigue
- Inability to handle stress
- Cravings for salty foods
- Higher energy levels in the evenings
- Overuse of stimulants like caffeine
- Weakened immune system
The worst thing we can do is to be stressed about being stressed, so it is important to introduce stress-balancing strategies into your daily routine. The best thing to help your body cope with stress is to slow down and breathe deeply. Deep breathing relaxes the nervous system and promotes healthy hormone balance.
Tips for managing stress and balancing hormones
- Learn to say no and stop over-committing yourself
- Laugh and smile daily
- Try a short mindfulness app before bed each night
- Make time for regular walking and daily exercise
- Minimize caffeine, sugar and alcohol
- Ensure you are eating a nutrient-dense diet and eating regularly
- Licorice tea is great for supporting adrenal gland health, so try drinking two cups most days.
- Enjoy an adaptogen tonic daily with medicinal mushrooms or ashwagandha
- Consider supplementing with magnesium, vitamin B5 and vitamin C
Crisp Salad with Creamy Tahini Dressing (Serves 2)
½ head broccoli
1 zucchini (julienne, ribbon or zoodle)
1 Lebanese cucumber thinly slice into sticks
½ small fennel thinly sliced into sticks
½ red apple thinly sliced into sticks
1 radish thinly sliced into sticks
½ avocado sliced
2 tablespoons chopped tamari almonds
2 tablespoons sunflower seeds
2 tablespoons feta (vegans can omit or use a plant-based alternative)
1 handful dill roughly chopped
1 handful mint leaves
salt and pepper
Chop off the tops of the broccoli only and add to a bowl. Mix the rest of the ingredients, adding the nuts, seeds, herbs and feta last.
Ingredients for the Dressing
2 tablespoons olive oil
1 tablespoon tahini
1 tablespoon red wine vinegar
1 tablespoon water
½ lemon juiced
½ garlic clove minced
salt and pepper
Combine all the ingredients and whisk until creamy. Generously drizzle over salad.
This easy to make salad is packed with nutrition, especially broccoli which has many hormone balancing benefits.
- Calcium to Reduce Premenstrual Syndrome: two cups of cooked broccoli contain about 20 percent of the daily recommended value of calcium for women.
- Indoles for Cancer Prevention: broccoli contains phytochemicals called indoles, which convert excess oestrogen into a safer form reducing the risk of oestrogen-linked cancers, such as breast cancer.
- Fiber for Oestrogen Metabolism: two cups of cooked broccoli contains 30 percent of the daily recommended intake of fiber shown to help lower circulating estrogen in the blood.
About the Author
Belinda Kirkpatrick is an expert nutritionist and naturopath with over 15 years clinical experience. She runs a busy clinic, lecturers in nutrition and naturopathy, and is a regular television and media presenter on health and dietary topics. Belinda is the founder of The Seed Concept—a women’s health app that allows women to take control of their hormonal health; and author of Healthy Hormones with Ainsley Johnstone which features expert naturopathic advice, 50 recipes plus tips on lifestyle and nutrition.
Click here for a preview and more recipes from the book!
