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Nutrition Semester 3 > Women’s Health > Flashcards

Women’s Health Flashcards

1
Q

What is the job of the hypothalamic pitutiary ovarian axis? (HPO axis)

A

To maintain hormonal balance within the female reproductive system

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2
Q

What is pregnenolone?

A

A hormone synthesized from cholesterol in steroidogenic tissues such as the gonads and adrenal glands

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3
Q

What does pregnenolone do?

A

It is a precursor to many hormones such as oestradiol, progesterone, testosterone and cortisol

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4
Q

What are low levels of pregnenolone caused by?

A

Advancing age (30+) & statin use

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5
Q

Symptoms of low pregnenolone

A

Poor memory
Dry skin
Low libido
Joint and muscle pain

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6
Q

Support pregnenolone levels with:

A

Avocado, flax, chia, walnuts
Vits B, D & K
(all for sleep and stress)

Maca & rhodiola
(DHEA balance)

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7
Q

Pregnenolone steal theory

A

High stresses increases the use of pregnenolone for cortisol production, reducing the amount of it available for sex hormone production

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8
Q

How does stress affect sex hormones?

A

It downregulates FH & LSH which reduces ovulation

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9
Q

Where is progesterone produced?

A

In the corpus luteum after ovulation, in the adrenal cortex and by the placenta during pregnancy
(So a lack of ovulation means less progesterone)

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10
Q

What is the function of progesterone?

A
  • It maintains the endometrium for implantation for pregnancy
  • Increases cervical mucus (producing a barrier)
  • Increases GABA production (which relaxes smooth muscle)
  • Supports bone health and mammary development
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11
Q

What can progesterone imbalance cause?

A

PCOS, infertility, perimenopause

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12
Q

Low progesterone can lead to oestrogen dominance what are the causes and symptoms

A

Stress, synthetic progsterone, xenoestrogens

Irritability, mood swings, insomnia and breast cancer in premenopausal women

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13
Q

Low progesterone can lead to oestrogen dominance what are the causes and symptoms

A

Stress, synthetic progsterone, xenoestrogens

Irritability, mood swings, insomnia and breast cancer in premenopausal women

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14
Q

How to balance progesterone

A
  • Support oestrogen detox
  • Increase fibre
  • Eat 3 balanced, unprocessed meals a day
  • Avoid alcohol
  • B6, zinc, vitex agnus castus, She oak, exercise and box breathing
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15
Q

What is oestrogen?

A

A group of steroid hormones including oestrone (E1), oestradiol (E2) and oestri ol (E3)

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16
Q

How is oestrogen produced?

A

By conversion of androgens via aromatase

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17
Q

Oestrogen functions

A

Menstrual cycle
Reproductive tract development
Immune robustness
Cardio & bone health

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18
Q

Oestrogen dominance is associated with

A

Fibroids
Endometriosis
Infertility
Miscarriages
Thyroid dysfunction
Anxiety
Breast/ovarian/endometrial cancers

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19
Q

Oestrogen dominance aetiology

A

HRT & OCP
Xenoestrogens
Heavy metals
Obesity
Poor liver detox
Constipation
Dysbiosis
Stress

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20
Q

Oestrogen dominance aetiology

A

HRT & OCP
Xenoestrogens
Heavy metals
Obesity
Poor liver detox
Constipation
Dysbiosis
Stress

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21
Q

Where is testosterone produced

A

In the ovaries and adrenal cortex

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22
Q

Testosterone functions

A

Libido
Bone strength
Mood
Cognition

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23
Q

How do testosterone imbalances present?

A

Androgen dominance in PCOS: hirsuitism, acne & anovulation
Low testosterone: low mood, low libido, cognitive dysfunction

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24
Q

Testosterone can be converted to a more potent form - DHT. What upregulates or downregulates this?

A

Upregulates: insulin, inflammation, obesity
Downregulated by: green tea, zinc, turmeric

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25
Q

What are xenoestrogens?

A

They are structurally similar to oestrogen and can bind to oestrogen receptors with potentially hazardous outcomes

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26
Q

Give some examples of xenoestrogens

A

BPA, pesticides, tap water, preservatives

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27
Q

How do you accumulate xenoestrogens?

A

Mainly by ingesting via food and drink
Meat, fish, dairy products
Commercial milk is usually obtained from pregnant cows with high hormonal concentrations which can disrupt our own hormones

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28
Q

What are phytoestrogens?

A

Naturally occuring plant compounds structurally similar to estradiol

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29
Q

How do phytoestrogens work?

A

They have an anti-oestrogenic effect by reducing circulating oestrogen
Have an oestrogenic effect where there is low oestrogen

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30
Q

What are the health benefits of phytoestrogens?

A

Lowers menopausal symptoms
Obesity
Breast cancer

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31
Q

Phytoestrogen sources

A

Flavonoids: legumes, lentils and chickpeas
Lignans: cereals, linseeds, fruit and veg
Flavones: parsley, thyme, celery and chamomile tea

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32
Q

Phytoestrogen herbs

A

Black cohosh, dong quai, agnus castus

(Can be more useful when someone doesn’t have a healthy microbiome
to process phytoestrogenic foods)

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33
Q

What does hormone imbalance stem from?

A
  • Blood glucose dysreg
  • High/low body fat
  • Chronic inflammation
  • Poor digestion, microbiome, elimination or detox
  • Thyroid/adrenal dysfunction
  • Toxic load
  • Stress
  • Nutrient deficiences - mag, b vits, zinc etc
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34
Q

How to reduce inflammation? (Hormone imbalance)

A

Reduce inflammatory food - sugar, fried, processed, dairy
Increase colourful antioxidant rich foods such as oily fish, nuts, seeds and anti inflammatory phytonutrient quercetin

35
Q

How to support digestion and elimination (Hormone imbalance)

A

Dietary fibre and hydration

36
Q

How to support the microbiome (Hormone imbalance)

A
  • Prebiotic rich foods (onion, garlic)
  • Probiotic rich foods ( kefir, sauerkratut, kimchi)
  • A 5R approach
37
Q

How to
manage stress and sleep (Hormone imbalance)

A
  • Reduce caffeine
  • Improve relaxation (deep breathing, journalling
  • Encourage a good sleep- wake cycle e.g reduce blue light
38
Q

What is PMS?

A

Symptoms that affect women a week or two before their period and can last a few days into menses

39
Q

PMS prevalence

A
  • Affects up to 80% of women
  • Peaks in 30s and 40s
  • Often worse after childbirth and worsens after each child
40
Q

What is PMDD? (Pre menstrual dysphoric disorder)

A

A severe variant of PMS affecting up to 10% of women that includes anger and irritability in the second half of the cycle

41
Q

PMS symptoms

A

Physical: headaches, weight gain, acne, GIT upset

Non-physical: Anxiety, low mood, mood swings, poor concentration, cravings

42
Q

What is PMS-A?

A

Anxiety

Possibly related to high progesterone:oestrogen

Symptoms: irritability and anxiety

43
Q

What is PMS-C?

A

Cravings

Blood glucose imbalance and low magnesium

Increased appetite and sugar cravings

44
Q

What is PMS-D

A

Depression

Low oestrogen:progesterone ratio & neurotransmitter imbalances e.g serotonin

45
Q

What is PMS-H?

A

Hyperhydration

Water retention due to high salt intake, excess oestrogen, stress, magnesium deficiency

Weight gain, breast tenderness, bloating

46
Q

PMS causes

A

Alcohol
Sugar
Dairy
Low protein
Obesity
High omega 6:3 ratio
Stress
Smoking

47
Q

Natural approach to PMS

A

Minimise alcohol, caffeine, sugar, sat foods
Balance oestrogen/progesterone ratio
Balance blood glucose
Reduce inflammation
Optimise key nutrients
Balance neurotransmitters
Reduce fluid retention

48
Q

How to balance oestrogen/progesterone ratio
(PMS)

A

Support oestrogen detox: B vits, mag, high fibre, cruciferous veg
Increase phytoestrogens inc 2 cups of red clover tea per day
Low sat fat diet reduces circulating oestrogen
Remove endocrine disruptors, excess weight & stress
Include herbs such as agnus castus

49
Q

How to balance blood glucose (PMS)

A

Complex carbs
Low GI foods
Plant based foods

Cinnamon, chromium, mag, b vits

50
Q

Reduce inflammation (PMS)

A

Reduce dairy & sugar
Increase omega 3
Increase good quality protein

51
Q

How to optimise nutrients for PMS

A

B vits esp b6
Mag
Zinc
D
Omega 3
Calcium

52
Q

How to balance neurotransmitters for PMS

A

L-Tryptophan (serotonin precursor)
5HTP
L-theanine
St John’s Wort
Alcohol, sleep, exercise

53
Q

Reduce fluid retention in PMS

A

B6
Nettle and dandelion twa
Reduce sodium and potassium rich foods

54
Q

B6 in PMS function

A
  • Cofactor for GABA, serotonin and dopamine
  • Required for corpus luteum development
  • Supports healthy progesterone levels and modulates oestrogen
  • Oestrogen/progesterone imbalance lead to less B6
  • Typically low when taking OCP
55
Q

Magnesium in PMS function

A

Gaba and serotonin synthesis

56
Q

Calcium function PMS

A

Cofactor for tryptophan which is important for serotonin conversion

57
Q

Vit D function in PMS

A

Helps with sex hormone fluctuations

58
Q

Zinc function in PMS

A

Particularly important for prolactin control

59
Q

EFA function PMS

A

Women with PMS have been shown to exhibit EFA abnormalities

60
Q

Vitex Agnus Castus function in PMS

A
  • Reduces mood changes, irritability, headache and breast tenderness
  • Binds to dopamine receptors to reduce prolactin secretion
    (Hyperprolactemia can lead to long/irregular cycles and low progesterone)
61
Q

Gingko Bilboa in PMS

A

Decreases overall severity
Breast pain/tenderness

62
Q

PMS herbal teas

A

Ginger root - reduces bloating, congestion/cramping
Chamomile/passionflower, green tea - PMS-A, calming
Peppermint - bloating, cramps
St John’s Wort - mood

63
Q

What is endometriosis?

A

Endometrial like tissue outside the uterus usually in pelvic regions such as ovaries, fallopian tubes, rectum

Tissue responds to natural hormonal cycle the blood has no outlet leading to pain, inflammation & adhesions

64
Q

Signs and symptoms of endometriosis

A
  • Dysmenorrhoea
  • Heavy menstrual bleeding
  • Dyspareunia
  • Chronic pelvic/back pain
  • Cyclical GI/urinary symptoms
65
Q

Endometriosis complications

A

Infertility
Bowel obstruction
Ovarian cancer

66
Q

Endometriosis causes

A

Prolonged oestrogen exposure
Obesity
Poor detox
Toxin exposure
Emotional trauma
High fats & alcohol
Low veg, fibre & nutrients
Infections
Dysbiosis

67
Q

Natural approach to endometriosis

A

Reduce histamine
Normalise immune response
Optimise liver function
Support elimination
Optimise microflora
Reduce inflammation

68
Q

Nutrients for endometriosis

A

Turmeric - inflammation
Pre/probiotics - microbiome
Folate, B12, B6, choline - methylation
B vits, mag, glutathione - liver
Quercetin - antihistamine

69
Q

What are fibrocystic breasts?

A

Common benign condition - swelling and tender breasts
- Often in premenopausal women

70
Q

Symptoms of fibrocystic breasts

A

Cyclical breast cysts
Breast pain, often bilateral and better post menses
Nipple discharge

71
Q

Fibrocystic breasts causes

A

Oestrogen dominance
Obesity
Low fibre
HRT
Iodine def

72
Q

Natural approach to fibrocystic breasts

A

Seed cycling
Evening primrose oil
Vitex agnus castus
Castor oil packs

73
Q

What are uterine fibroids?

A
  • benign tumours in myometrium and connective tissue
  • affect 30% globally
  • most common 35-49
74
Q

Signs/symptoms of fibroids

A

50-80% asymptomatic
heavy/prolonged bleed
pelvic pain
bloating
frequent urination/constipation

75
Q

Fibroid complication

A

Miscarriage
Iron def
Infertility
Postpartum haemmorhage
Foetal anomalies

76
Q

Fibroid causes

A

Genetics
Poor oestrogen clearance
Chronic stress
Heavy metals
Vit D def
Diet/lifestyle - low fibre, low activity, high sat fat, caffeine & alcohol

77
Q

How to balance oestrogen and detox (uterine fibroids)

A
  • Eliminate caffeine and alcohol
  • Address stress
  • Increase phytoestrogens
  • Fibre
  • Green tea
  • Vitex agnus castus
  • Liver detox - cruciferous veg
  • Chloretics ans cholagogues
78
Q

How to regulate excessive bleeding

A

Iron levels - increased risk of heavy bleeding
Iron rich foods - spirulina, apricots, nettle leaf tea (plus vit c)
Astringent herbs to constrict blood vessels and control blood flow

79
Q

How to reduce inflammation (uterine fibroids)

A

Eliminate pro inflammatory foods
Up anti- inflammatories - curcumin, EPA
Castor oil packs
Optimise weight and insulin resistance

80
Q

Menopause stages

A

Less than 40: Premature menopause
Genetic or oophorectomy
40-45: Early menopause: ovarian function ceases without secondary cause
45-50: Perimenopause: Irregular menstural cycles until 1 year after final period
50-50: Menopause: After 12 months of no periods
55+: Post menopause: Periods cease and worst of hormonal symptoms subside

81
Q

Factors affecting menopause transition

A

Obesity - exacerbates symptoms
Smoking - early onset, hypoestrogenic
Stress - menstrual irregularity
Gut microbiome - oestroblome
Lead exposure
Family history
Hypertension

82
Q

Menopause symptoms

A

Hot flushes - spice, stress, obesity
Sleep disturbances - night sweats and mood
Genitourinary - dry/sore vagina, dysuria, dyspareunia
Mood - irritability, anger, anxiety, depression
Other - hair loss, joint pain, low libido, memory problems, headaches

83
Q

Herbal meds for menopause

A

Liquorice root - mildly oestrogenic
St Johns wort - sleep, hot flashes, mood
Shatavari - vaginal dryness
Black cohosh - cooling - hot flashes
Maca - libido, sleep, mood, hot flushes

84
Q

Natural approach to menopause

A
  • Improve sleep - remove stimulants and use valerian and magnesium
  • Manage stress/anxiety - b vits, l-theanine, bach flowers
  • Optimise microbiome
  • Increase phytoestrogens
  • Sage leaves drink
  • Blood glucose
  • Avoid smoking, alcohol and caffeine
  • Herbs

Nutrition Semester 3 (3 decks)

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