Women's Health - Hormone Balancing Approach Flashcards
Q: What are the key drivers of sex hormone imbalance?
A: Blood glucose dysregulation, chronic low-grade inflammation, poor digestion and detoxification, thyroid and adrenal dysfunction, high toxic load, chronic stress, disrupted sleep, and nutritional deficiencies.
Q: What are the main principles of the CNM Naturopathic Diet?
A: Avoid processed foods, refined sugar, stimulants, artificial sweeteners, and cow’s dairy. Focus on local, seasonal, fresh, organic foods, vegetables, fruits, legumes, whole grains, nuts, seeds, herbal teas, oily fish, and grass-fed meat.
Q: What strategies can improve blood glucose and weight management?
A: Avoid processed foods, refined sugars, and snacking. Use time-restricted feeding (TRF) for weight loss or focus on macronutrient balance and healthy fats for weight gain.
Q: How can inflammation be reduced through diet?
A:
Reduce: Dairy, alcohol, sugar, processed/deep-fried foods, and arachidonic acid-rich foods.
Increase: Antioxidant-rich foods, oily fish, nuts, seeds, and phytonutrients like quercetin.
Q: What dietary measures support digestion and elimination?
A: Consume bitter foods to aid fat digestion, increase dietary fibre, and stay hydrated to promote bowel clearance of metabolites.
Q: What are some foods that help build a healthy microbiome?
A: Prebiotic-rich foods like onions, garlic, and Jerusalem artichoke, as well as probiotic-rich foods such as kefir, kimchi, and sauerkraut.
Q: What nutrients support thyroid hormone synthesis and metabolism?
A: Selenium, iodine, zinc, and tyrosine.
Q: What is involved in an “environmental cleanse” to reduce toxic load?
A: Avoid smoking, alcohol, caffeine, endocrine-disrupting chemicals (EDCs), and processed products like plastics, certain skincare, and cleaning products.
Q: How can stress levels and the sleep-wake cycle be managed?
A:
Use relaxation techniques like deep breathing and journaling.
Minimise stimulants like coffee and caffeinated drinks.
Establish a healthy sleep-wake cycle with regular sleeping patterns and limited blue light exposure.
Q: Name some nutrients that promote the hydroxylation of oestrogen to protective metabolites (2-OH).
A: Cruciferous vegetables, indole-3-carbinol, rosemary, isoflavones, and omega-3 fats.
Q: Which nutrients reduce the oxidation of harmful oestrogen metabolites (2-OH and 4-OH)?
A: Vitamins A, E, C, N-AC, turmeric, green tea, lycopene, alpha-lipoic acid, and flavonoids.
Q: What nutrients help methylate oestrogen metabolites for excretion?
A: Folate, vitamins B2, B6, B12, TMG, and magnesium.
Q: Which foods or nutrients inhibit aromatase activity?
A: Flaxseed, phytoestrogens, flavonoids, green tea, nettle root, calcium, magnesium, zinc, and vitamin D.
Q: How can beta-glucuronidase activity be reduced?
A: Increase fibre, probiotics, and calcium-d-glucarate.
Q: What inhibits 5-alpha reductase and reduces the conversion of testosterone to DHT?
A: Nettle, saw palmetto, lycopene, curcumin, green tea, zinc, GLA, and EPA.
