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Nutrition Semester 3 > Women’s Health > Flashcards

Women’s Health Flashcards

(85 cards)

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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 is progesterone imbalance linked to?

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
What are xenoestrogens?
They are structurally similar to oestrogen and can bind to oestrogen receptors with potentially hazardous outcomes
26
Give some examples of xenoestrogens
BPA, pesticides, tap water, preservatives
27
How do you accumulate xenoestrogens?
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
28
What are phytoestrogens?
Naturally occuring plant compounds structurally similar to estradiol
29
How do phytoestrogens work?
They have an anti-oestrogenic effect by reducing circulating oestrogen Have an oestrogenic effect where there is low oestrogen
30
What are the health benefits of phytoestrogens?
Lowers menopausal symptoms Obesity Breast cancer
31
Phytoestrogen sources
Flavonoids: legumes, lentils and chickpeas Lignans: cereals, linseeds, fruit and veg Flavones: parsley, thyme, celery and chamomile tea
32
Phytoestrogen herbs
Black cohosh, dong quai, agnus castus (Can be more useful when someone doesn’t have a healthy microbiome to process phytoestrogenic foods)
33
What does hormone imbalance stem from?
- 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
34
How to reduce inflammation? (Hormone imbalance)
Reduce inflammatory food - sugar, fried, processed, dairy Increase colourful antioxidant rich foods such as oily fish, nuts, seeds and anti inflammatory phytonutrient quercetin
35
How to support digestion and elimination (Hormone imbalance)
Dietary fibre and hydration
36
How to support the microbiome (Hormone imbalance)
- Prebiotic rich foods (onion, garlic) - Probiotic rich foods ( kefir, sauerkratut, kimchi) - A 5R approach
37
How to manage stress and sleep (Hormone imbalance)
- Reduce caffeine - Improve relaxation (deep breathing, journalling - Encourage a good sleep- wake cycle e.g reduce blue light
38
What is PMS?
Symptoms that affect women a week or two before their period and can last a few days into menses
39
PMS prevalence
- Affects up to 80% of women - Peaks in 30s and 40s - Often worse after childbirth and worsens after each child
40
What is PMDD? (Pre menstrual dysphoric disorder)
A severe variant of PMS affecting up to 10% of women that includes anger and irritability in the second half of the cycle
41
PMS symptoms
Physical: headaches, weight gain, acne, GIT upset Non-physical: Anxiety, low mood, mood swings, poor concentration, cravings
42
What is PMS-A?
Anxiety Possibly related to high progesterone:oestrogen Symptoms: irritability and anxiety
43
What is PMS-C?
Cravings Blood glucose imbalance and low magnesium Increased appetite and sugar cravings
44
What is PMS-D
Depression Low oestrogen:progesterone ratio & neurotransmitter imbalances e.g serotonin
45
What is PMS-H?
Hyperhydration Water retention due to high salt intake, excess oestrogen, stress, magnesium deficiency Weight gain, breast tenderness, bloating
46
PMS causes
Alcohol Sugar Dairy Low protein Obesity High omega 6:3 ratio Stress Smoking
47
Natural approach to PMS
Minimise alcohol, caffeine, sugar, sat foods Balance oestrogen/progesterone ratio Balance blood glucose Reduce inflammation Optimise key nutrients Balance neurotransmitters Reduce fluid retention
48
How to balance oestrogen/progesterone ratio (PMS)
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
How to balance blood glucose (PMS)
Complex carbs Low GI foods Plant based foods Cinnamon, chromium, mag, b vits
50
Reduce inflammation (PMS)
Reduce dairy & sugar Increase omega 3 Increase good quality protein
51
How to optimise nutrients for PMS
B vits esp b6 Mag Zinc D Omega 3 Calcium
52
How to balance neurotransmitters for PMS
L-Tryptophan (serotonin precursor) 5HTP L-theanine St John’s Wort Alcohol, sleep, exercise
53
Reduce fluid retention in PMS
B6 Nettle and dandelion twa Reduce sodium and potassium rich foods
54
B6 in PMS function
- 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
Magnesium in PMS function
Gaba and serotonin synthesis
56
Calcium function PMS
Cofactor for tryptophan which is important for serotonin conversion
57
Vit D function in PMS
Helps with sex hormone fluctuations
58
Zinc function in PMS
Particularly important for prolactin control
59
EFA function PMS
Women with PMS have been shown to exhibit EFA abnormalities
60
Vitex Agnus Castus function in PMS
- 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
Gingko Bilboa in PMS
Decreases overall severity Breast pain/tenderness
62
PMS herbal teas
Ginger root - reduces bloating, congestion/cramping Chamomile/passionflower, green tea - PMS-A, calming Peppermint - bloating, cramps St John’s Wort - mood
63
What is endometriosis?
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
Signs and symptoms of endometriosis
- Dysmenorrhoea - Heavy menstrual bleeding - Dyspareunia - Chronic pelvic/back pain - Cyclical GI/urinary symptoms
65
Endometriosis complications
Infertility Bowel obstruction Ovarian cancer
66
Endometriosis causes
Prolonged oestrogen exposure Obesity Poor detox Toxin exposure Emotional trauma High fats & alcohol Low veg, fibre & nutrients Infections Dysbiosis
67
Natural approach to endometriosis
Reduce histamine Normalise immune response Optimise liver function Support elimination Optimise microflora Reduce inflammation
68
Nutrients for endometriosis
Turmeric - inflammation Pre/probiotics - microbiome Folate, B12, B6, choline - methylation B vits, mag, glutathione - liver Quercetin - antihistamine
69
What are fibrocystic breasts?
Common benign condition - swelling and tender breasts - Often in premenopausal women
70
Symptoms of fibrocystic breasts
Cyclical breast cysts Breast pain, often bilateral and better post menses Nipple discharge
71
Fibrocystic breasts causes
Oestrogen dominance Obesity Low fibre HRT Iodine def
72
Natural approach to fibrocystic breasts
Seed cycling Evening primrose oil Vitex agnus castus Castor oil packs
73
What are uterine fibroids?
- benign tumours in myometrium and connective tissue - affect 30% globally - most common 35-49
74
Signs/symptoms of fibroids
50-80% asymptomatic heavy/prolonged bleed pelvic pain bloating frequent urination/constipation
75
Fibroid complication
Miscarriage Iron def Infertility Postpartum haemmorhage Foetal anomalies
76
Fibroid causes
Genetics Poor oestrogen clearance Chronic stress Heavy metals Vit D def Diet/lifestyle - low fibre, low activity, high sat fat, caffeine & alcohol
77
How to balance oestrogen and detox (uterine fibroids)
- Eliminate caffeine and alcohol - Address stress - Increase phytoestrogens - Fibre - Green tea - Vitex agnus castus - Liver detox - cruciferous veg - Chloretics ans cholagogues
78
How to regulate excessive bleeding
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
How to reduce inflammation (uterine fibroids)
Eliminate pro inflammatory foods Up anti- inflammatories - curcumin, EPA Castor oil packs Optimise weight and insulin resistance
80
Menopause stages
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
Factors affecting menopause transition
Obesity - exacerbates symptoms Smoking - early onset, hypoestrogenic Stress - menstrual irregularity Gut microbiome - oestroblome Lead exposure Family history Hypertension
82
Menopause symptoms
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
Herbal meds for menopause
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
Natural approach to menopause
- 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
85

Nutrition Semester 3 (6 decks)

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