Let's Chat: Thyroid and Your Hormones

The human body is a finely tuned orchestra of interconnected systems, and one of the key conductors in this symphony is the thyroid gland. Nestled in the front of your neck, the thyroid plays a pivotal role in regulating various bodily functions, with its influence extending to the intricate dance of hormones within your body. In this post, we will explore the connection between your thyroid and hormones, and explore a holistic approach to support and nourish this essential gland.

Understanding the Thyroid-Hormone Connection

The thyroid gland, often described as butterfly-shaped, is responsible for producing hormones—primarily thyroxine (T4) and triiodothyronine (T3). These hormones play a crucial role in metabolism, energy regulation, and the overall balance of the endocrine system. Importantly, the thyroid does not act in isolation; its function is intricately linked with various hormones that contribute to the body's equilibrium.

• Hypothalamus and Pituitary Gland:

• The thyroid gland's activity is controlled by the hypothalamus and pituitary gland, collectively known as the HPT axis.

• The hypothalamus releases thyrotropin-releasing hormone (TRH), signaling the pituitary gland to produce thyroid-stimulating hormone (TSH).

• TSH then prompts the thyroid gland to release T4 and T3.

• Adrenal Glands:

• The adrenal glands, situated atop each kidney, produce hormones like cortisol.

• Cortisol levels can impact thyroid function, and stress can disrupt the delicate balance of the HPT axis.

• Sex Hormones:

• Estrogen and progesterone, crucial sex hormones, can influence thyroid hormone levels.

• Imbalances in these hormones may affect thyroid function and vice versa.

Holistic Approach to Thyroid Support

Given the intricate web of connections between the thyroid and hormones, a holistic approach to thyroid health is essential. Here are key elements to consider:

• Nutrition

• ncorporate nutrient-dense foods like sea vegetables, nuts, and seeds rich in iodine and selenium, crucial for thyroid function.

• Prioritize a well-balanced diet with ample fruits, vegetables, and whole grains to support overall health.

• Stress Management:

• Practice stress-reducing techniques such as meditation, deep breathing, or yoga to maintain a healthy cortisol balance.

• Regular Exercise:

• Engage in regular physical activity to support metabolism and overall well-being.

• Adequate Sleep:

• Ensure sufficient and quality sleep to support hormone regulation and overall bodily functions.

• Environmental Toxins:

• Be mindful of exposure to environmental toxins, as certain chemicals can disrupt thyroid function.

In nurturing your thyroid, you are investing in the harmony of your entire body. The interconnected dance of hormones and the thyroid's central role make a holistic approach essential. By adopting a lifestyle that embraces proper nutrition, stress management, exercise, and rest, you can support your thyroid and promote overall well-being. Remember, the key lies in maintaining balance and listening to your body's unique rhythm.

Let’s Chat: Postpartum Depression & Postpartum Anxiety

In honour of “Let’s Talk Day” this month, today's topic is postpartum depression (PPD) and postpartum anxiety (PPA). Two sides of the same coin, both PPD and PPA impact those who have recently given birth, most often occurring within the first few weeks, but in some cases the onset can occur shortly before birth or as late as 6 months postpartum. The hormone fluctuation one experiences after birth is believed to be a contributing factor in both postpartum depression and postpartum anxiety, but what are other factors that could put you at an increased risk? 

Increased risk factors:

• Depression and anxiety prior to becoming pregnant

• A family history of anxiety and depression disorders

• A personal history of eating disorders

• Previous pregnancy or infant loss

• A history of periods that result in more intense mood related symptoms

• A history of PMS or PMD

Up to 80% of people postnatal are affected by symptoms that include a feeling of being sad and an increase in worry and stress (also known as the baby blues) within the first week or two after birth. PPD and PPA are more severe, intense and long lasting versions of the baby blues, and can impact the parents ability to care for, and formulate a bond with, their baby. Symptoms of postpartum depression include; severe mood swings, exhaustion, and a sense of hopelessness. It is reported that PPD impacts approximately 15% of people postnatally. Those with postpartum anxiety may experience a feeling of fear, or dread, for things they worry may happen which might be accompanied by sleep interrupting racing thoughts. Postpartum anxiety may manifest in a physical way as well, which can include symptoms such as fatigue, hyperventilation, heart palpitations, sweating, nausea, and/or vomiting. It is reported that postpartum anxiety affects up to 18% of people postnatal - with 35% of those with PPA reporting experiencing PPD as well. 

If you, or someone you know, are experiencing symptoms of postpartum anxiety or postpartum depression here are a few things that may help,  I also encourage you to talk with a trusted healthcare provider. 

4 Things that may help with symptoms of PPA & PPD:

1. Exercise -
   
   One study found that resistance training may be particularly helpful with general anxiety, which is noteworthy in terms of PPA. And other studies suggest that walking is a great way to help relieve depression symptoms. Taking a stroll with your baby is a great way to get those steps in and get some fresh air.
   

2. Mindfulness and Relaxation Techniques - 
   
   Activities such as yoga and meditation can help to ease the mind and create a feeling of calmness.
   

3. “Me Time” - 
   
   Too often when babies are born, Moms are consumed with the tasks of taking care of their babies while also trying to keep up with the housework. We've heard it so many times before, Mom’s start to feel like they’re losing themselves. Taking a break, getting some time to unwind and regenerate, and spending time doing the things you LOVE without distraction is extremely important. Talk with your spouse, or support system, and see if you can work out a way to set aside some “me time” once a week.
   

4. Nutrition - 
   
   What we consume fuels our body, providing vitamins and minerals needed for our bodies to function at optimal levels.The Standard American Diet is often lacking in many vitamins and minerals that help to feed our brains and nervous system, helping both to function at optimal levels. As new parents we often don’t think about what we’re eating, choosing to eat when we can, grabbing a quick (often unhealthy) snack when possible. One way to help make sure you’re eating lots of fruits and vegetables is to have some prepped and ready to go in the fridge. Wash fruit right when you get it home from the grocery store, or cut veggie sticks, both make for a great grab and go snack!

At Nourishing Abundance, we help our clients incorporate these four strategies in ways that work for them. Adding in nutrition and lifestyle habits that fit their new life with a newborn. We suggest being gentle with yourself, pick one or two things off the list to incorporate this week and start adding more when you feel you can.

Let’s Chat: Polycystic Ovarian Syndrome

September is Polycystic Ovarian Syndrome Awareness Month, so what better way to kick off our “Let’s Chat” series than discussing PCOS?!

Polycystic Ovarian Syndrome, or PCOS, is a condition that is characterized by a group of symptoms that consistently occur together. These symptoms are a result of an underlying hormonal imbalance within the body, affecting approximately 2 to 26.7% of women of childbearing age (ages 15-44). It is estimated that around 70% of those with PCOS have not been diagnosed.

Those with PCOS often produce more androgens (a male sex hormones) than normal and can also experience irregular or skipped periods, as well as cysts on the ovaries (polycistic meaning “many cysts”). Though these are not the only symptoms of PCOS they are the main ones. Other symptoms may include; abnormal hair growth (facial hair and hair on the stomach are the most common), heavy and/or painful periods, difficulty losing or maintaining weight, hair loss, headaches, ance, and dark patches of skin. A common side effect of PCOS is insulin resistance, a condition where the body can’t use insulin correctly to regulate glucose levels. As a result the pancreas tries to compensate by producing more insulin, which triggers the release of more androgens, over time this can lead to type 2 diabetes. Other possible complications of PCOS include; sleep apnea, depression and anxiety, heart disease, and it’s one of the leading causes of infertility in women. 

PCOS, and its symptoms, are manageable through diet and lifestyle changes. At Nourishing Abundance we believe in a holistic approach that begins with balancing blood sugars. Ways you can help your blood sugars include eating a protein rich breakfast, reducing alcohol consumption, and incorporating more vegetables in your diet. We also recommend moving your body. You don’t have to work out necessarily, but move your body, have a dance party in your kitchen while making dinner, go for a walk around your neighborhood, or try a few yoga poses. Moving your body is a great way to show your body some love, as well as loosen up stiffness, and help get things moving internally as well.

Is it Time to Recharge Your Batteries?

Feeling Drained?

In today’s world it’s easy for our inner batteries to be low. Physical, emotional, or mental stress can all contribute to the draining feeling. When our body’s are under stress our cortisol levels increase, which interferes with how our body’s function (think fight or flight). Research shows that restorative activities such as meditation, yoga, other exercise and even being in nature can help improve our energy as well as work to reduce the risks associated with stress. 

There is so much around us that could be draining our battery, and each of us has a unique set of activities that can leave us depleted. With things like work, the to-do list that doesn’t seem to end, kids extra curricular activities, being a new parent can be especially draining, lack of good quality sleep, and now we have a global pandemic to add to the list. It’s no wonder so many of us feel drained. 

But what can we do to help?

Like what depletes us, what recharges us will be different for each of us, and could even vary from day to day, or even within each situation. It’s important to focus on what feels right for you in the moment. Does sitting in front of a computer all day drain you? Try to take regular breaks, even just a few moments where you can get up and stretch, grab some water, take a bathroom break, and come back. 

Whatever you choose to do, it’s important to try to recharge when you can, chronic stress can lead to burnout. Signs of burnout include lack of motivation to work, trouble concentrating, lack of energy, irritability, being critical, or impatient feelings. Burnout may also manifest in physical symptoms that may include headaches, body pains, stomachaches, or other physical sensations. 

Finding what works best for you may take time, and some trial and error, but once you start to pay attention to your signs, what drains you, and how to recharge, it will be easier to detect the imbalance. 

Some activities that may help you recharge include:

• Exercise; getting 30 minutes of exercise a day can help release stress and help boost endorphins. 

• Meditate; taking some time to clear your mind can be calming. Not able to completely silence your mind? Try visualization instead. 

• Soak up some Vitamin D; we know it’s harder to get outside in the winter months, but on warmer days, and in the warmer months, try to get outside. You can take a stroll, or just sit on the deck!

• Sleep; adults should try to get between 7 and 9 hours of rest nightly. Try turning off electronic devices, especially those that emit blue light, for a minimum of 30 minutes prior to bedtime. 

PMS: Common But Not Normal!

PMS, or Premenstrual Syndrome refers to a group of symptoms that occur prior to menstruation. These symptoms typically occur 1 week prior to the onset of menstruation, however they can appear anytime after ovulation. It is estimated that 3 out of 4 women experience PMS symptoms at some point in their life. This staggering statistic has contributed to the belief that PMS is just a normal part of being a female, but this doesn’t have to be the case. Often premenstrual symptoms can be managed through diet and lifestyle changes. Below we have listed some common symptoms of PMS, what some contributing factors may be, and what may be able to help.

Symptoms may be physical or emotional and behavioral.
These symptoms may include (but are not limited to):

• Irritability

• Acne flare-ups

• Abdominal Bloating

• Food cravings and/or other changes in appetite

• Mood Swings

• Anxiety and/or depression

• Breast tenderness

• Headaches

• Muscle and/or join pain

• Decreased concentration

• Fatigue
  

Contributing factors may include:

• Hormonal imbalances

• Stress and/or adrenal dysfunction

• Thyroid dysfunction

• Poor sleep habits and/or poor sleep quality

• A diet high in sugar, fats and/or processed foods

• Alcohol consumption

• Smoking

What may help:

• A balanced diet rich in whole foods

• Regular exercise

• Increase water intake

• Reduce stress

• Good quality sleep - try to avoid screens for at least 30 minutes leading up to bed

If you’re experiencing PMS symptoms and you’d like some help managing them, please feel free to contact us to set up your free discovery call, let’s walk together!

Munroe and Our Allergy Journey

I want to introduce you a little bit to our allergy story and my biggest inspiration.

Our son, Munroe, was born in November of 2018. His first few weeks of life were exciting, but also a whirlwind of emotions. He had a tongue tie that was snipped early, but as a result he had a weak tongue which led to difficulties nursing, low weight gain that resulted in physio. Things started to level out around Christmas-time, and that’s when we noticed a rash on his little bum. We did what we could, we applied the creams, and changed him more often, we were using cloth diapers, and weren’t sure if it was wet nappies that were causing it.

When things weren’t getting better, and almost seemed like they were getting worse, we called Healthlink. The nurse on the other end was kind and recommended we switch from using baby wipes to just a warm wet cloth, and recommended that we make an appointment with our doctor. We switched right away, and we already had an appointment for his 6-week checkup, so we waited for that. Things got a bit better, but the rash didn’t go away. We went into our appointment and talked to the doctor, she recommended removing dairy from my diet, explaining that the proteins could be present in my breastmilk, and if Munroe had a sensitivity to the dairy his body would try and remove the dairy as quickly as possible, potentially resulting in the diaper rash. We went home and I took out all obvious forms of dairy, no more milk, cheese, or cream in my coffee. Things got better; the rash went away.

Our doctor had said we would reintroduce dairy later, and after a few short weeks I was at an event and they were serving coffee with cream, I had one. Later, a rash appeared on Munroe’s arms. I looked for support on social media and came across a group that was dedicated to Mom’s like me, I joined and that was the first time I heard the term CMPI (Cows Milk Protein Intolerance) and the first time I had heard that I needed to eliminate ALL forms of dairy, so we started again, but this time I cut everything!

I took the hour-long trip to the grocery store, looking at everything, reading all the ingredients, trying to find our new staples. I started to do the research, why did I have to eliminate all forms, how long did I have to do it for, what happens if I accidentally consume some dairy? Any time we went to a restaurant I made sure I was eating dairy free, and anytime we went out to friends/family I offered to bring my own food. Whatever I had to do for my son, I was going to do it.

Then, around Easter of 2019, Munroe started to get a rash everywhere. It was red, inflamed, and it looked sore. I contacted a nurse I know, and she recommended that I bring it up with my doctor. We started to think maybe more foods needed to be eliminated, but which ones? So, I started to track everything I ate which helped me to narrow down to one item I was eating that I was made to believe was dairy free but actually had dairy in it. I immediately eliminated that item, and our detox clock started again.

Things were going well, and it was time to start introducing solid foods to Munroe. I started with egg yolks; I had read they were a good first food as they are loaded with nutrients. Munroe didn’t seem to love or hate them, but he was eating them, so we moved onto sweet potatoes. He loved them! I decided I would mix the two together and try that. Two hours after feeding him the combination of the two foods Munroe started projectile vomiting. He threw up until he had nothing left. He was clammy and lethargic. We cleaned him (and me) up, and decided it must have been the food, maybe it had gone bad somehow. We threw the food away and decided to try again. Again, a couple hours after consuming the food, Munroe started to projectile vomit. I called Healthlink, and they figured it was just a stomach bug and told us to keep an eye on him. He was still nursing so that was a good sign. 

It’s at this point I wish that I had talked to our own doctor, and I did… Sort of.

I only talked to her to ask her if I was supposed to give him the whole egg or just the yolk. She said to give him the whole egg, and we made a plan to try the whole egg.

One Friday night we made Munroe scrambled eggs, we sat down for dinner and we started feeding him. Or, I should say we tried to feed him. Within seconds he spit out the food, as I started to tell my husband that I have read that sometimes when a kid wont eat the food it could represent an intolerance to the food, Munroe’s face started to swell up. We immediately cleaned him, trying to get all the food traces off of him, we got him dressed, cleaned the kitchen and headed to the hospital, where we spent a large part of the evening.

In the following weeks we talked to our family doctor and were able to add an allergist and a pediatrician to our team of doctors.

That was over a year ago, and we’ve since learned that the projectile vomiting, that Munroe experienced, is something called FPIES (Food Protein-Induced Enterocolitis Syndrome). We have done tests for IgE allergies, and trialing food has been done at a snail’s pace. We’ve been able to build a list of safe foods for Munroe, we’ve added to the list of triggers, and we’ve lost foods we once considered safe. It’s been a long road, and there are so many things I wish we had done differently. We’re not quite done our allergy journey, but we’re well on our way, and we’ve learned a lot.

Munroe and our journey is my driving force. I know from firsthand experience what this road can look like, and I know it’s not easy. I have spent a lot of time in the last two years learning about allergies, and now it’s time to combine my experience with my wholistic nutrition education to help other families navigate their own journey. Empowering families to win the fight against food!

Pregnancy on Your Mind; You're Not Alone

Have you ever noticed that when you want something that is all you seem to see around you?

The same thing applies when you are trying to get pregnant, but it almost seems amplified. Social media starts to become peppered with pregnancy, and birth, announcements. Every pregnant woman seems to shop at the exact same time you decide to shop, and your family asks all the questions you would rather not answer. 

I want you to know, you are not alone. 

I can’t tell you how many times I gave a half-hearted “we’re not ready to have kids”, or “we’re focusing on ourselves for now” answering the uncomfortable questions, all while knowing kids may not be in the cards for us, not necessarily because we didn’t want them, but because we had long ago come to terms with the reality that my body may never be able to conceive a child. A reality that was thrown at me at a very young age and was probably not what my husband expected to hear in our early months of dating.

Infertility affects approximately 1 in 6 Canadian couples, with hormone imbalances being among the leading causes of infertility. Did you know, lifestyle, and diet, changes can help to bring your hormones back into balance? You don’t have to face these changes alone; I’d like to walk with you. Together we’ll come up with a plan that suites you and helps to bring you closer to your family planning goals.