Balancing hormones

Question 1

hormone imbalance driver

Answer 1

• Blood glucose dysregulation and excessively high or low body weight or body fat percentage.
• Chronic low-grade inflammation.
• Poor digestion, microbiome health, detoxification and elimination.
• Thyroid and adrenal dysfunction.
• High toxic load.
• Chronic stress and disrupted sleep.
• Nutritional deficiencies e.g., B vitamins, magnesium, zinc etc.

Question 2

CNM Naturopathic Diet

Answer 2

• Avoid processed and microwaved foods, as well as stimulants, refined sugar, table salt, artificial sweeteners and cow’s dairy.
• Focus on local, seasonal, whole, fresh and organic foods.
• Focus on vegetables, fruit, legumes, whole grains, nuts, seeds, water and herbal teas. Include a small amounts of oily fish and meat (organic, grass-fed).
• Food-combining principles are followed.
• Foods are prescribed according to energetics (hot, cold, dry, moist).
• Encourage effective digestion — chew food well, keep fluids
  away from meals, avoid snacking (stick to three meals / day) etc.

Question 3

Improving blood glucose and weight management

Answer 3

• Avoid processed foods, refined sugars and snacking.
• For weight loss, consider time restricted feeding (TRF).
• For weight gain, work on macronutrient balance of each meal with particular focus on healthy fats.

Question 4

Reducing inflammation

Answer 4

• Reduce: Pro-inflammatory foods / beverages such as dairy, alcohol, sugar, processed / deep-fried food; arachidonic acid rich foods.
• Increase: Colourful antioxidant-rich foods, oily fish, nuts and seeds.
  Focus on anti-inflammatory phytonutrients such as quercetin.

Question 5

Supporting digestion and elimination

Answer 5

• Fat digestion for cholesterol synthesis and absorption of fat-soluble nutrients (bitter foods, lecithin etc.)
• Increase dietary fibre and ensure hydration to promote bowel clearance of metabolites.

Question 6

Building the microbiome

Answer 6

• Consider a 5R approach if applicable.
• Prebiotic-rich foods (e.g., onion, garlic, Jerusalem artichoke).
• Probiotic-rich foods (kefir, kimchi, sauerkraut etc.)

Question 7

Supporting thyroid hormone synthesis and metabolism

Answer 7

If indicated (selenium, iodine, zinc, tyrosine etc.)

Question 8

Supporting detoxification and reducing the toxic load

Answer 8

• An ‘environmental cleanse’: No smoking, alcohol, caffeine; avoid EDCs (tap water, plastics, skincare, cleaning products, dairy etc.)
• Support phase I and II pathways (antioxidant-rich foods, cruciferous vegetables, methylation support — B6, B12, folate, SAMe etc

Question 9

Managing stress levels, sleep / wake cycle

Answer 9

• Use relaxation techniques (deep breathing, journaling etc.).
• Minimise stimulants (coffee, caffeinated drinks etc.).
• Establish a healthy sleep-wake cycle (keep to a routine with a regular sleeping pattern. Limit evening exposure to electronics / blue light).

Question 10

Balancing nutrients

Answer 10