Balancing hormones Archives - Trish Tucker May

Unlocking the Hormonal Harmony: The Omega-3 Secret for Thriving After 40

Written by trish on February 28, 2024. Posted in Hormone Health.

As we gracefully step into our 40s and beyond, our bodies begin to write a new chapter in our health narrative, especially when it comes to hormonal balance. For women navigating the waves of menopause, finding natural allies can make all the difference. Enter the dynamic duo of EPA and DHA—omega-3 fatty acids with a knack for supporting our hormonal symphony.

PA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are both omega-3 fatty acids found in fish oil, but they have different roles and benefits in the body.

EPA is primarily known for its anti-inflammatory effects. It can help reduce cellular inflammation and has been linked to benefits in heart health, mood regulation, and potentially easing symptoms of conditions like rheumatoid arthritis.

DHA, on the other hand, is crucial for brain health and development. It’s a key component of the brain and retina, and adequate levels of DHA are important for cognitive function, visual acuity, and the development of the nervous system in infants.

While both EPA and DHA are important for overall health, the ratio and dosage may be tailored to target specific health concerns. For example, a higher EPA to DHA ratio might be recommended for anti-inflammatory effects, while a higher DHA content might be beneficial for cognitive or prenatal support.

Why Omega-3s are Vital for Hormone Support

Oily fish like salmon and mackerel are more than just a tasty choice for dinner; they’re swimming with benefits. EPA and DHA, the stars of the omega-3 family, are not only essential for our overall well-being but also play a pivotal role in managing the hormonal changes that come with age.

Three portions of oily fish per week can support your hormones.

If you are vegan, getting adequate amounts of EPA and DHA can be a bit more challenging since these omega-3 fatty acids are most commonly found in fish.

However, there are plant-based sources and strategies to ensure you’re not missing out. There are a range of recipes in my book, Nourish Your Gut.

1. Algal Oil Supplements: These are derived from algae, the original source of EPA and DHA in the marine food chain, and provide a direct source of these fatty acids suitable for vegans.

2. Flaxseeds and Flaxseed Oil: While flaxseeds contain ALA (alpha-linolenic acid), another type of omega-3, the body can convert a small percentage of ALA into EPA and DHA.

3. Chia Seeds: Similar to flaxseeds, chia seeds also contain ALA, which can be converted by the body into EPA and DHA, albeit at a low conversion rate.

4. Walnuts: These nuts are another good source of ALA, which your body can partially convert to EPA and DHA.

5. Hemp Seeds: Hemp seeds contain a healthy ratio of omega-6 to omega-3 fatty acids, including ALA.

Brain Health

Inflammation disrupts our hormonal performance.

Our brain is the maestro of our hormonal orchestra, and DHA ensures it stays in tune. This fatty acid is crucial for maintaining brain health, which is where many of our hormones are fine-tuned and directed.

Cell Membrane Fluidity: The Dance of Hormones

Imagine our cell membranes as the dance floor where hormones glide and pivot. EPA and DHA keep this surface supple, affecting the flow and reception of hormonal signals with the grace of a prima ballerina.

Mood Regulation: The Emotional Rhythm

Hormones and mood are dance partners in the ballet of our bodies. The omega-3s, particularly EPA, have been shown to support emotional well-being, helping us maintain our poise through hormonal transitions.

Adrenal Health

Our adrenal glands are the tireless understudies in our hormonal play, and omega-3s help ensure they’re ready to perform. The anti-inflammatory effects of these fatty acids support adrenal function, which is crucial for producing hormones like cortisol and adrenaline.

Incorporating a diet rich in EPA and DHA or choosing high-quality supplements can be a game-changer for women over 40. By supporting hormonal balance, reducing inflammation, and promoting brain and mood health, omega-3s can help us embrace our 40s and beyond with vitality and vigour.

So, let’s give a round of applause for the omega-3s, our unsung heroes in the quest for hormonal harmony.

With these fatty acids in our ensemble, we’re set to take centre stage in the prime of our lives.

Nourish Your Gut for a Positive Menopause

Written by trish on August 8, 2023. Posted in Gut Health, Hormone Health.

🎉 Wow! I’m blown away! 🙌 Huge thanks to those who have already purchased a copy of my new book.

Nourish Your Gut for a Positive Menopause

The feedback so far has been everything I knew it would be. Women are already starting to feel empowered, excited, and educated with the tools to make menopause a chapter in their life that they don’t need to dread!

You don’t need to do this alone. Grab your copy of the book and be sure to head over to our FB community to feel supported that bit more. 📚💪😊

BUY NOW – Amazon for immediate delivery.

Amazon UK

Amazon US

Australia

Or at Trish Tucker May (After a successful book launch at Community, Sundara and World Yoga Festival I am having a family holiday on the beach at Putsborough. All book orders will be posted once I get back.)

WOMEN’S GUT HEALTH RETREAT UK

Written by trish on January 20, 2023. Posted in Hormone Health.

Women’s UK retreat yoga, gut health retreat September 2023

A completely nurturing & immersive women’s wellness retreat in a stunning location in Dorset
Friday ~ Monday 4 days & 3 nights
Offering yoga, sound bath, meditation, talks with guest presenters & more.

All women welcome.

Fully catered for by award winning Naturopathic nutritionist, hormone & gut health specialist Trish Tucker May.
Passionate about using vibrant foods & natural medicines to nourish & heal, her lovingly put together menu will leave you glowing from the inside out!
Trish will share an inspiring & informative talk on ‘hormone & gut’ health. You will feel nourished with vibrant, organic plant based food, juices and smoothies.

Take a break from your busy life. Step off the busy treadmill and out of your daily routine. Recharge, reconnect and reset your gut health and your hormones.

More dates and locations coming soon.

One of the best foods to help balance hormones – Flax seed.

Written by trish on July 27, 2022. Posted in Hormone Health.

If you are looking to improve your diet and adopt a healthier lifestyle for a happier you, switch your diet to include healthy fats instead of carbs for better, balanced hormones. These include foods that are high short, medium, and long-chain fatty acids, which are essential in managing your hormones, keeping your inflammation levels low, boosting metabolism, and supporting weight loss.

One simple way of realizing our goals of taking better care of our minds and bodies is the addition of a small, shiny seed into our meals.

Flaxseed, also known as linseed, can help you lead a healthier life. It has been shown to improve blood sugar levels in diabetics and reduce cholesterol. It is considered a superfood because of its high dietary fiber and omega 3 fatty acids.

Flaxseed is also a great source of lignans, a form of phytonutrients that offer potent anti-inflammatory and antioxidant characteristics.

Flaxseeds are versatile and easy to use. Incorporating flax into your meals is a very low maintenance way of reaping exponentially more benefits. Flaxseed contains a wide array of minerals, healthy fats, and vitamin B that can help promote healthier hair and skin, resolving issues of redness and flaky skin and reducing acne, eczema, and rosacea. Flaxseed oil is also a great moisturizer.

Researchers have also found that the lignans present in flaxseed may help reduce the risks of breast, ovarian, and endometrial cancers.

Flax seeds improve metabolism by acting like natural gum. Flaxseed is rich in mucilage gum, which assists in nutrient absorption. It helps by keeping food in the stomach for longer periods of time, allowing for maximum nutrient absorption. The mucilage gum is water-soluble, which also enables better removal of toxins and waste and soothes the stomach lining.

The lignans do not stop there. They can help regulate female hormones in the bloodstreams, act as phytoestrogens, and provide antioxidants. This regulatory effect on the female hormones is helpful because it presents a natural alternative to hormone replacement therapy, reduces the risks of osteoporosis, and helps regulate menstruation cycles.

Flax seeds do not only improve life by improving your health, but they serve as healthy substitutes for cooking and baking. Ground flax is a good way to substitute flours that contain gluten. This is particularly beneficial for those who are afflicted by celiac disease or those who may be sensitive to gluten. Flaxseed is a multipurpose ingredient that serves as a powerhouse for better health.

Have a fabulous summer. I am taking some time off to be with my family.

We have a busy summer planned. A mix of yoga, surfing and festivals.

See you at World Yoga Festival, Beautiful Days or Greenbelt Festival.

If you would like to book a call

Clinic is open the following days in August.

12th, 15th, 16th

Let me know if you would like to book a session for these days.

Also, be sure to connect in the FB group as I will keep an eye on any questions and continue to support our growing FB community.

If you would like to learn more about my 8-week Time To Nourish packages email me here trish@trishtuckermay.com The next group programme will be commencing mid-September.

Kind regards

Trish

Tips to Help You Lose Weight over 40

Written by trish on March 10, 2022. Posted in Gut Health, Hormone Health.

I get asked about diets and weight loss all the time.

My best advice is to eat real food, not too much and balance your hormones by eating plenty of fat and protein at every meal. This helps with appetite control and blood sugar balance.

I often get asked whether a Keto Diet is best for perimenopause and weight loss.

The ketogenic diet involves a combination of food that allows the body to produce ketones in the liver to be used as energy.

It is also referred to as a low carb diet.

Let’s learn about the Keto diet and see how it can be your answer to weight loss.

How exactly does the Keto Diet work?

Since the glucose in your body is being used as a primary energy, your fats are not needed and are therefore stored. Typically, on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

Weight Loss on a Keto Diet?

Before you can use a ketogenic diet for weight loss, it’s a good idea to have an understanding of how it works. Here are some important points about the ketogenic diet:

A ketogenic diet is centered around bringing the body into a state of ketosis.

Ketosis is metabolic process in which the body burns fat for energy instead of its primary fuel, carbohydrates.

When you drastically cut down on the amount of carbohydrates or calories you’re eating, and there aren’t enough carbohydrates from food to burn for energy, the body switches to the state of ketosis.

Once in ketosis, the liver uses the body’s fatty acids to make molecules known as ketones to burn for fuel. Those on a ketogenic diet eat a low amount of carbs to do just this.

Benefits of a Keto Diet for Weight Loss

Increased Fat Burn: When you eat low-carb and your body starts burning fat as its primary source of fuel, you’re essentially in a fasting state where your body is using your fat stores directly for energy. Those experiencing stalls in their weight loss or having trouble getting rid of unwanted fat can benefit from a ketogenic diet for this reason.

Hormone Regulation: Ketosis can help sustain weight loss by regulating hormones that affect weight. After you eat, the hormone cholecystokinin (CCK) is released by your intestines. CCK is responsible for stimulating fat and protein digestion and inhibits the emptying of the stomach, which reduces appetite. This makes CCK a great regulator of food intake.

Eating a ketogenic diet can also help you avoid cravings for food after losing weight, reducing the chance of gaining the weight back.

Appetite Suppression: Yep, ketogenic low-carb diets may be helpful in reducing appetite by altering the concentrations of hormones and nutrients that affect hunger. It’s no wonder ketosis is used as a strategy for weight loss; it removes the need to eat more or respond to cravings for unhealthy foods. This means you can better listen to your body’s true hunger signals without worrying about counting calories or going hungry.

Blood Sugar Regulation: When you’re eating a ketogenic diet full of healthy fats and proteins plus an abundance of vegetables, you experience more stabilized blood sugar. This is much better than traditional diet foods that are usually high in refined sugars and other carbohydrates, leading to a spike in blood sugar that leaves you feeling hungry again soon after.

Finally, your answer to weight loss without starvation, but still being able to see the light at the end of the tunnel. Increase the chance of maintaining weight loss, reducing cravings, and eliminating the need to stress and obsess over every calorie or food portions.

If you are over 40 and struggling with your weight book a free call here https://p.bttr.to/2MZVUKN

The 7 simplest ways to improve your gut health and support your hormones

Written by trish on September 21, 2021. Posted in Gut Health.

How are you going with your September health goals?

I hosted a retreat day last Saturday. 10 ladies had fun juicing, fermenting, sprouting, eating delicious food, and learning about gut health and hormones.

The next retreat is scheduled for the 27^th November in Wales.

After that I will be doing a mini series of talks in my kitchen here in Minchinhampton.

Keep up to date with announcements in the Thriving Gut health FB group here

At the end of the day, we all committed to doing three things to support our goals. Here is a summary of those new commitments.

This may seem like a simple list but if you did all of these, I guarantee you will feel less bloated. You will sleep better; have more energy and you will feel less stressed.

What can you add?

Drink plenty of water?
Take little breaks during the day?
Deep breaths before your meal?
Chew food well?
Veggies for breakfast?
Diversity of vegetables on the plate?
Change shopping habits to include a bigger range of veg, herbs, seeds, fruit.

When you shop you are better off picking 2-3 of every type of veg rather than sticking with the basics you normally buy.

What can you add to your shopping list this week?

Buy at least:

Four green fruit and vegetables.
Two red fruit and vegetables.
Two yellow fruit and vegetables.
One orange fruit and vegetables.
One Purple fruit and vegetables.

One spice and one herb you have never tried. Choose a variety. Choose one of every veg and fruit. Think about all the colours of the rainbow. This is great preparation for the recipes that follow. Add in two types of nuts, preferably organic or in the shell. Add a new cold pressed virgin oil you have never used before.

Here is a list of foods that will support your gut health and hormones:

Protein

Chicken
Turkey
Game
Fresh fish
Eggs
Organic soy -if tolerated (milk, tofu, edamame beans, miso,tempeh, natto)
Grass fed Beef
Lamb
Pork
Venison
Veal
Liver

Oils

For dressing:

Avocado
Flaxseed
Hemp
Walnut
Extra virgin olive
Sesame

For cooking:

Avocado
Coconut
Extra virgin olive (up to 180° only)
Goose/duck fat/lard
Butter

Dairy alternatives

Almond milk (unsweetened)
Hazelnut milk (unsweetened)
Cashew milk (unsweetened)
Coconut milk (full fat)
Oat, hemp, rice milks (unsweetened)
Coconut oil (for butter)
Coconut yoghurt
Nutritional yeast flakes

(for cheese)

Organic soy milk and yoghurt

Nuts & Seeds

Coconut
Almonds
Brazils
Hazelnuts
Cashews
Macademias
Walnuts
Pecans
Pine nuts
Nut butter (not peanut)
Sesame seeds
Sunflower seeds
Pumpkin seeds
Hemp seeds
Chia seeds
Flaxseeds (or linseeds)

Fruits

All fruits, including:

Avocado
Apples
Apricots
Bananas
Berries
Cherries
Citrus
Cranberries
Kiwi
Nectarine
Orange
Peach
Pears
Pomegranate

Avoid dried fruits, fruit juice and other fruit products. Look for sulphur free dried fruits.

Grains & Pulses

Amaranth
Buckwheat
Millet
Gluten free oats
Quinoa
Rice (brown or wild)
Chickpeas, beans, or lentils
Hummus or other bean dips
Gluten free pasta (brown rice, chickpea)
Gluten free noodles (rice, soba/buckwheat, zero noodles)

Flours:

Almond
Coconut
Rice
Tapioca
Buckwheat.

It is easy to get stuck in habits of buying the same food.

What can you try this week?

In the 8-week gut healing hormone balancing program we cover this and so much more.

If you are struggling with your symptoms and want to get to the root cause – book a call here

Love Trish

Do you wonder if you have hormone imbalances?

Written by trish on July 12, 2021. Posted in Gut Health, Hormone Health.

Do you wonder if you have hormone imbalances? As we reach perimenopause and menopause, the fluctuations in hormones can cause bloating, insomnia, fatigue, skin conditions, anxiety and irritability.

It is helpful to get to the root cause of the imbalances with the use of the Dutch hormone test. As a nutritionist supporting women with digestive issues, I rely on the Dutch test for my female clients with adrenal and sex hormone imbalances.

The results give me very specific information about how to handle problems such as bloating, sleep issues, weight gain, painful periods and chronic tiredness.

The Dutch test measures your hormone metabolites from dried urine samples. The hormones include:

Cortisol
Cortisone
Estradiol
Estrone
Estriol
Progesterone
Testosterone
DHEA and DHEA-S
Melatonin

This test also measures your cortisol and cortisone rhythms and levels, and your estrogen metabolism pathways. The test is also beneficial for women struggling with fibroids, PMS, irregular periods, painful periods, anxiety and moodiness, and endometriosis. This test also works well for monitoring hormone replacement therapy effectiveness. This test also shows how you metabolize estrogen through your liver. If you don’t metabolize estrogen well, your risks of estrogen-related cancers such as breast, cervical and uterine cancer can increase.

Doing the test is really easy and can be done in the comfort of your own home. The instruction instructions are clear for both the collection of saliva and little strips that are dipped into your pee. You take four urine samples at four different times of the day, and they don’t have to be on the same day. You also take 5 saliva tests during the day. Then you simply fold up the dry test strips and mail them in the enclosed envelope.

If you want to shed light on your cortisol rhythms, metabolism, adrenal, cortisol, and sleep problems this test is THE most cutting edge, comprehensive, functional medicine hormone test.

Each test result is unique. Each treatment or solution is also unique. Wonder what your hormone picture is?

Your results will end the guesswork about whether or not the root cause of your symptoms is due to hormones and adrenal fatigue.

If you are struggling with stress, trouble sleeping, waking up tired, energy slumps throughout the day or difficulty recovering from exercise.

If you need caffeine in the morning to wake up, or throughout the day to function, if you are bloated and have unexplained weight gain.

Even if you have injuries that are slow to heal, frequent colds or difficulty regulating blood sugar, Get in touch.

Here is a link to a video where you can see my breaking down my own DUTCH test results.

How to Make Healthy Snacks to support your gut and balance your blood sugar and hormones.

Written by trish on April 7, 2021. Posted in Gut Health, Hormone Health.

How to Make Healthy Snacks to support your gut and balance your blood sugar and hormones.

Our eating habits are greatly influenced our kitchen supplies and vice versa. By simply transforming our food choices, we can move in the right direction toward healthy eating. For example, removing junk food is a great first step; if you don’t store any junk food in your pantry, you will better be able to avoid the temptation to eat it. It is also imperative to make healthy choices while shopping at the grocery store or making your grocery list. Try shopping at whole or natural food markets to help make healthier choices easier.

It is important to make a conscious effort toward developing healthy eating habits to maintain your weight and for your overall well-being. Here are a few healthy vegan snacks and their ingredients to help you stock up your pantry and develop a healthier lifestyle for a happy life.

Here are snack ideas to support your gut, minimise bloating and to balance your blood sugars.

The idea is not to be snacking all day long but you really want three to five hour window between your main meals.

But if you feel frazzled and tired in the afternoon, the key would be to have fat and protein at every meal. Avoid biscuits cakes crisps chips and processed sugars.

The menopause cake: I recommend for ladies over the age of 40 to have a slice of this cake.

Having a smoothie in the morning containing fats and protein, and also half a teaspoon of cinnamon can really help with cravings and blood sugar.

Seeds: sesame, hemp, sunflower, pumpkin seeds and I lightly roast these I drizzle them with cinnamon and a little bit of tamari. Good for when kids come home from school.

Walnuts and Brazil nuts very good for balancing blood sugars again good source of fat and protein. Very good for your hormones, and cognitive health. If you’re struggling with brain fog, memory loss then how small handful of walnuts or Brazil can be very beneficial.

Bitter leafy greens; pea shoots, bitter herbs like watercress, broccoli sprouts, baby kale and rocket for breakfast and lunch very good for balancing the blood sugar.

Oat cakes with nut butter is a good snack to help you balance blood sugars.

Frozen Grapes are an easy, refreshing summer snack.

Kale Chips. If you are craving something salty, try some kale chips.

Homemade granola naturally sweetened with the Medjool dates. Add some almond milk to a ½ cup of the cereal and you have a heavenly breakfast loaded with essential nutrients.

Smoothies are healthy, nourishing, filling snack packed with nutrients. You can make a green smoothie by adding green ingredients you love along with some nutritional superfoods and drink up for a great day ahead.

Baked Sweet Potato Fries. Craving fries? Baked sweet potato fries are oil-free fries that won’t harm your gut and are a delicious anytime snack.

Mixed Berries with Cinnamon. Mash up some of your favorite berries to your desired consistency and sprinkle with ground cinnamon. This bowl of goodness is loaded with antioxidants and easily satisfies your sweet tooth without sabotaging your gut health.

My favourite essential oil for managing cravings is called smart and sassy it is a combination of peppermint and grapefruit you can add 5 drops to an empty veggie cap and take daily which is an excellent way to manage blood sugar and reduce cravings. that essential oil is available on my website

Stock your pantry with the right items to ensure you are prepared when those snack cravings strike!

If you would like to learn more about 8-week gut healing program click here

Yours in health and wellness,

Tag: Balancing hormones

Why Omega-3s are Vital for Hormone Support