Harmful Chemicals are Destroying Your Hormones. Here’s What You Can Do.

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What we eat is crucial to building balanced hormones, but what’s equally important are our beauty products, toiletries and household cleansers!

Our toiletries and cleansers tend to get overlooked, yet the play a crucial part in causing painful periods and serious hormonal imbalances because of the harmful chemicals they contain called endocrine disrupters.

Endocrine disrupters are chemicals that interfere with the production, release, transport, metabolism, or elimination of the body’s natural hormones, and they’re seriously bad news bears for all of human kind. These endocrine disruptors mimic your hormones, and cause you to be estrogen dominant.

About 90% of the clients I see are estrogen dominant, and this is due to the increasingly toxic world we live in.

(This is why it’s imperative to do at least one cleanse a year to get rid of built up toxins like glyphosate in the body.)

Signs of estrogen dominance are painful periods, bloating, breast tenderness, irritability, moodiness, PMS, fatigue, weight gain, short luteal phase, infertility.

The majority of toiletries and household cleansing products on the shelves today contain xenoestrogens. These xenoestrogens mimic the functions of our natural estrogens and interrupt our hormone balance creating symptoms such as heavy periods, PMS, estrogen dominance, fibroids, etc.

Our skin has tiny pores all over the body, which are like tiny mouths after all! So it’s important to use natural and chemical free products! It’s also important to use household cleansers that do not have harmful chemicals as well.

Balance Your Hormones by Avoiding these Chemicals:

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Glyphosate

Glyphosate has been shown to cause cancer, research is linking it to autism, and the EU deemed it so dangerous they banned it for use in crops. My hope is that one day soon it will be banned in the U.S., but for now as consumers we must be proactive to avoid ingesting it.

Most tampons and pads are made from GMO cotton, so they contain glyphosate, and you do not want this stuff inside your vagina! Instead, opt for a menstrual cup like SAALT, or period panties like THINX, or organic, non-bleached tampons or pads.

Bisphenol A (BPA)

To avoid BPA we must avoid foods packaged in aluminum and plastic (BPA free is okay but aim for glass or stainless steel when possible). Always opt for glass Tupperware, and only drink out of stainless steel, glass, or BPA free plastic water bottles.

Phthalates and Parabens

The products you use to clean your bathroom and household are potential stressors to your health. New scientific research shows that many of the chemicals found in everyday house-cleaning products are bio-accumulative and very toxic, which means that once in your system, they stay in your system and allow for increased free radical damage, which makes you more vulnerable to autoimmune diseases and cancers.

Ready to throw things out now?

Find your bleach products, Comet, Ajax, Windex, Lysol, air fresheners, Glade Plug- Ins, cute toilet bowl cleaners, and talc-based baby power. Throw them in a garbage bag and toss them out!

Safe Household Cleansing Alternatives:

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  • Seventh Generation line of cleaning products. You can find this at some grocery stores, Target, and any Whole Foods.
  • DoTerra On Guard house cleanser
  • Arm and Hammer baking powder in replacement of Ajax or Comet
  • Hydrogen peroxide in place of Windex
  • White vinegar instead of bleach (it’s a great grease cutter)
  • Dr. Bronner’s

White Vinegar All Purpose Cleaning Recipe:

  1. In a spray bottle fill with half white vinegar and half water
  2. Put in 15 drops essential orange oil and 10 drops tea tree oil

Safe Toiletry and Beauty Product Alternatives

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  • Makeup: the average women puts 5 pounds of makeup on her face in a year so it’s crucial that you’re using a chemical free brand such as Beauty Counter.
  • Lotions: Throw them away! Instead try extra virgin coconut oil with essential oils.
  • Toothpaste: swap for natural brands like Earthpaste and Jason’s.
  • Deodorant with antiperspirant: ditch the antiperspirant and switch to a natural deodorant such as Oars and Alps. Their deodorant offers excellent coverage, and I love their Deep Sea Glacier scent!
  • Bodywash- I’m a fan of Oars and Alps activated charcoal soap in peppermint. It also contains spirulina and shea butter so it leaves your skin feeling smooth. It also makes for a great face wash as the activated charcoal is exfoliating.

As you can see, one must be proactive to reducing exposure to these hormone disrupting chemicals. But the good news is if you support your body, it will support you!

 

 

 

 

5 Ways Stress is Messing with Your Hormones+ How to Manage It

Pensive woman in bedGuest post by Kayla Cluett, CHN

The adrenal glands are amazing. They are small but incredibly mighty and critical for the health of our entire organism. Unfortunately, they are often overlooked when it comes to many of the health conditions we are faced with today.

Adrenal hormones are the major response of the body to stress or trauma from outside or within. The 5 main stressors are mental, emotional, spiritual, chemical, and physical and the body cannot decipher between them. The body sees all stress equally and often we are responding to multiple threats at once. This causes our bucket to spill over and symptoms to occur.

These symptoms show up in the form of reproductive problems, digestive disturbances, cardiovascular and metabolic issues.

The adrenals take priority above all the other hormones in the body.

When the adrenals are needed to respond to stress, other areas of the endocrine system take a back seat. When this becomes chronic, hormone imbalances occur.

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Here are 5 ways stress throws our hormones out of whack:

1. When stress in high progesterone is low. Low progesterone means estrogen dominance. Estrogen is pro-growth which leaves us susceptible to problems such as endometriosis, breast cysts, fibroids, and even breast cancer.

2. Cortisol stimulates an elevation in blood sugar, which over time can create insulin resistance.

3. It stimulates fat deposits. This is what gives us that spare tire and midsection squish that we could live without. Fat is metabolically active and this puts more demands on our hormones.

4. The adrenals become very important during menopause as they become the primary producer of the sex hormones. If the adrenals are fatigued prior menopause, this could leave us prone to menopausal symptoms and susceptible to things like osteoporosis and hormonal cancers later in life.

5. Cortisol slows the conversion of T4 to T3 (thyroid hormones). T3 affects almost every physiological function in the body.

So how do we take care of our adrenal health?

Managing stress is of the upmost importance, and we can do this through dietary and lifestyle strategies.

Here are some dietary and lifestyle strategies to consider:

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Dietary

• Avoiding blood sugar swings by limiting coffee and caffeine products. Switch to green tea instead. Green tea contains L-theanine which provides a calming effect and helps balance moods.

• Limit alcohol. Like caffeine, alcohol is a stimulant and not helpful for the adrenals.

• Get plenty of omega 3 in the form of seeds and cold-water fish. Omega 3 is needed to protect against the effects of stress. Omega 3 has been shown to be effective at decreasing epinephrine, cortisol and energy expenditure.

• Get plenty of prebiotic and probiotic foods. These foods help the adrenals by helping to lower cortisol and anxiety.

• B Vitamin-rich foods such as whole grains and legumes. This helps to regulate blood sugar and neurotransmitters. They also nourish the gut which plays a huge role in adrenal function.

• Vitamin C-rich foods such as orange and red vegetables and fruits. Vitamin C has been shown to lower blood serum levels of cortisol and improve cortisol recovery.

• Magnesium-rich foods such as dark leafy green vegetables and almonds. Low magnesium increases the release of stress hormones and further depletes it, especially under stress.

• Eat chocolate! Eating 40g of dark chocolate over a two week period was shown to reduce the urinary excretion of cortisol and partially normalized stress-related differences in energy metabolism.

• Keeping blood sugar balanced by getting plenty of protein, fat and fiber at each meal. This keeps us fuller longer and prevents the hypoglycemic episodes that put pressure on the adrenals.

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Lifestyle:

• Implementing calming rituals as a daily practice (yoga, massage, deep breathing, connecting to self through movement or meditation).

• Reducing toxin exposures through switching to cleaner cosmetics and household cleaning products.

• Removing emotional and mental stressors.

• Getting plenty of good quality sleep.

• Nurturing relationships and connection.

• Creating space to work on personal development and a sense of accomplishment.

• Having a positive outlook.

• Learning to say no to the things that add stress to your life.

Although it’s not possible to avoid stress entirely, and in fact some stress can be beneficial, there’s many things we can do to be mindful of it and manage it. It’s a matter of creating a daily practice that works for you.

Bottom line though, if we keep trying to pour from an empty cup we leave ourselves susceptible to burn-out and unwanted symptoms. Making dietary and lifestyle adjustments that promote peace and relaxation is a critical step in prevention.

About the author:

E5R5A42991Kayla Cluett is a Certified Holistic Nutritional Practitioner helping women to balance their hormones, so they can reduce the pesky symptoms that come with the demands and stressors of everyday life. She’ll teach you strategic dietary and lifestyle strategies that will help support and balance key body systems to help your body thrive. You’ll lose weight, kick our cravings, improve your energy and mental clarity without feeling like you’re on a diet, deprived or hungry. You can find her at kaylacluettnutrition.com and follow her on Instagram @kaylacluettnutrition.

 

Your Guide to Hormone Testing Kits

IMG_0838Testing your hormones is a great tool to have under your belt to help you gain invaluable insight into the underlying cause of your hormonal health issues. If you are suffering from painful periods, heavy periods, fibroids, ovarian cysts, or fertility issues, I encourage you to order a test. A good place to start is with a comprehensive hormone profile test that tests your progesterone, estrogen, testosterone, DHEA-S, and cortisol levels. This information can help point you and your health care practitioner in the right direction.

Good news is with the technology today we can test our hormones in our own home!

There are many options for at home tests. My prefered is the Dutch (Dried Urine Test For Comprehensive Hormones) as it is the gold standard in hormone testing.

The Dutch test uses dried urine samples to measure your sex hormones, cortisol (some of them test the cortisol with saliva), and metabolites. The Dutch test is extremely precise, and the most advanced version of this test maps your cycle to show your true cycle variation in time.

A runner up would be an at home kit from Verisana LabsThis saliva at home collection test is a more affordable option for those of you just curious about your basic sex hormone profile. Saliva collection, like blood, is a single point collection, so it will not give you the precise cycle variation or precision like the DUTCH, but although not as comprehensive as DUTCH, it still provides very useful information that can let your practitioner know if further testing is required.

So which one is best for you?

If money is not an issue I’d go with the DUTCH. I’d also splurge on the DUTCH if you are experiencing hormonal imbalances that are causing severe pain, infertility, or other health issues that are getting in the way of your daily life. I’d also go for the DUTCH if you’ve tried diet and lifestyle changes yet are still suffering.

However, if you are for the most part healthy and only experiencing minor issues, or if you are simply curious about your hormone levels, the saliva test is definitely the place to begin because it is affordable.

What Day Should You Take Your Test?

Now that you know what test to order, make sure that you take it at the right time! For an accurate progesterone reading you must take it hallway through your luteal phase. I like to stick to the rule of thumb of 7 days before our period is expected. Not everyone has a 28-day text book cycle (a normal period is anywhere from 25-36 days long), so day 21 is not the right testing day for everyone.

For example, if your cycle is 28 days, you would test on day 21, but if it is 31 days you’d test on 24, and if you have a 35-day cycle you’d test as late as day 28!

If you have irregular cycles, that’s where it gets a bit tricky. Your options are to either do an ovulation test or track ovulation signs, and then test 5-7 days after that. If you are not ovulating, it will be very difficult to get an accurate progesterone level, but since you are not ovulating you know you will be progesterone deficient anyways, so I’d just test on  day 21.

Today I sent off my Verisana Lab test and am looking forward to getting my results back soon. I like to test my hormones a few times a year to touch base and make sure all keeps running smoothly! And I’m also a nerd so this thing just really fascinates me! If you’d like to order your own test, Verisana is offering a 15% discount on all of their hormone tests – just type in “JENNA15” at check out.

Happy Testing!

Health Coach Jenna

 

Tart Cherry and Avocado Smoothie Bowl

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🍒 TART CHERRY AND AVOCADO SMOOTHIE BOWL 🍒

Good morning, lovelies! This high-fat, moderate protein smoothie bowl will make your hormones sing and keep your blood sugar stable until your next meal. Nourishing, healthy, yet tasty food- that’s what I’m all about!

 RECIPE :

  •  1/2 cup organic tart cherry juice ( one of nature’s best anti- inflammatories)
  •  1/4 avocado
  •  1/2 cup frozen blueberries
  •  2 cups spinach (if it’s frozen you won’t even taste it!)
  • 1/2 cup So Delicious unsweetened coconut yogurt or full fat coconut milk
  • 3 tablespoons ground flaxseed
  •  1 tablespoon almond butter
  • 1 scoop Bulletproof collagen vanilla or half scoop Vega Sport vanilla protein
  •  dash of cinnamon
  • dash of sea salt

Method:

Blend, enjoy and garnish with Lily’s chocolate chips! This should keep you satisfied for 3-5 hours! For real!

What the Color of Your Period Blood Means For Your Health

Your period is an invaluable indicator of the overall health of your body. Think of it like a monthly report card providing a brutally honest evaluation of your diet, lifestyle, and environment. If you are suffering from painful periods, horrible mood swings, or perhaps not having periods at all, these are all indicators that something is wrong.

Your period is your 5th vital sign.

Your period is so important that the American College of Obstetricians and Gyenecologists (ACOG) recommends that menstrual history be used as a vital sign when evaluating the health of girls and adolescents.

The ACOG states, “by including an evaluation of the menstrual cycle as an additional vital sign, clinicians reinforce its importance in assessing overall health status for patients and caretakers.”

Observing your period blood is the easiest way to get a report on how things are going down there. There is nothing to be squeamish about, ladies. Every woman bleeds; it’s a normal bodily function.

The appearance, frequency, and consistency of your menstrual blood provides a window into your overall health, and if you want to have a balanced mood, clear skin, a healthy weight, and pain-free periods, it’s time you get up close and personal with it.

Ready to get started? Check the guide below to know what category your period blood belongs to.

The color: Bright, cranberry-red

The consistency: Like jello mix that hasn’t set (medium viscosity: not too thin, not too thick)

The length: 5-7 days

What it means: This is what’s considered a normal, healthy period. Continue to eat healthy fats and lots of plant based foods, and to get appropriate exercise.

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The color: Brown

The consistency: Thin/streaky

What it means: Low progesterone. That brown stuff is old oxidized blood that didn’t make it out of your uterus last cycle and it’s caused by low progesterone levels. These low levels may be at the root of your period symptoms and may also cause you to struggle with regular ovulation.

The color: Dark, purple/blue

The consistency: Thick with clots

The length: Longer than a week

What it means: This blueberry color is a sign of too much estrogen. Estrogen dominance causes a lot of the typical symptoms associated with problematic periods, and potentially lead to endometriosis, cysts, or fibroids. Over the long term, excess estrogen can lead to more serious health consequences.

The color: Barely-there pink

The consistency: Too light to tell

The length: 3 days or less

What it means: A super-short period and extra light bleeding may indicate low estrogen levels. Your hormones are made from the food you eat, so your low estrogen is likely due to vitamin and nutrient deficiencies from improper and extreme dieting as well as from HPA Axis Dysfunction.

If you didn’t get the grade you were hoping for on your period report card, then I encourage you to schedule a 30- minute consultation with me today so we can get you that A+ pronto!

xxxx

Health Coach Jenna

5 Things Women Who Take the Birth Control Pill Should Be Doing NOW.

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TRUTH: If you are currently taking the birth control pill, then you are most likely deficient in crucial vitamins and minerals.

What doctors don’t often tell their patients before putting them on the pill is that it:

  • Creates an imbalance in gut bacteria and causes leaky gut syndrome
  • Depletes nutrients (because they can’t be absorbed due to leaky gut)
  • Disrupts the microbiome
  • Creates chronic inflammation because of the high estrogen dose
  • Decreases fertility
  • Is linked to depression

Now, I don’t know about you, but I’m pretty pissed that doctors don’t disclose this information before writing the prescription. Especially when they are prescribing the birth control pill for preventable things like irregular periods and acne. In these cases, the doctor is doing the patient a huge disservice by not delving deeper and running labs to find out what the underlying hormonal imbalance is that is causing the issues in the first place.

Prescribing the birth control pill is just plain lazy.

(For those of you trying to prevent pregnancy and you are wondering what your other options are, please CLICK HERE.)

Okay, so what if you’re on the pill and you don’t plan on quitting any time soon? Well, this is your right entirely and seeing as my main goal is to help support you on your journey, I have a few tips for you.

In addition to taking birth control pill, you should start doing these five things:

1. Take a multivitamin.

Because the birth control causes leaky gut, your body is not absorbing all the nutrients from your food. This is why it is crucial to take a daily multivitamin. I can not emphasize enough how important this is.

And babes, please splurge on this one. Don’t buy the $10 bottle at CVS, this will just give you $10 urine. Instead, opt for Green Vibrance ( I like this one because it also has your probiotics-winning!), or Garden of Life.

2. Take Vitamin D3 : Vitamin D is crucial for hormonal and metabolic function,  yet around 80% of people are deficient in it. In addition to taking a Vitamin D supplement, make sure to get at least 10 minutes of direct sun exposure a day as this helps activate your supplement.

3. Take B12 with Folate- B12 can protect against dementia, increase immune function, maintain nerves, and regenerate cells. It’s necessary for maintaining methylation reactions that repair DNA and prevent cancer. It’s hard to get enough B12 from our diet, and if you are vegan or vegetarian it’s even more difficult. It’s even MORE difficult if you are on the birth control pill, as your body can’t absorb nutrients efficiently due to leaky guy.

Vitamin B12 deficiency is no joke. It can cause extreme fatigue that can disrupt your daily life, and make it hard to function. Tasks that seem easy can appear daunting when suffering from fatigue.

4. Eat at least 2-3 servings of fermented foods daily. Your body depends on your gut to remove excess hormones, that’s why it’s vital to keep your microbiome healthy. Sadly, the birth control pill has been shown to disrupt gut flora and create an environment that allows for an overgrowth of bad bacteria and yeast. Eating fermented foods will help keep your microbiome balanced. However, if fermented foods are upsetting you, look into getting tested for SIBO.

5. Take a probiotic. Taking a high grade probiotic is your insurance ticket that makes sure beneficial strands of bacteria are being introduced to your gut daily. For optimum health you should maintain an 85-to-15 percent ratio of good bacteria to bad. Once the bad bacteria rises above 15 percent, the immune system begins to slow down and sets off a chain reaction that promotes disease, digestion problems, and interferes with nutrient absorption.

Alright ladies, good luck! And remember, your diet is the most powerful tool you have to keep you vibrant and healthy. So continue to incorporate a variety of vegetables and quality fats into your diet always!

xxxxxx

Health Coach Jenna

Berry-licious Smoothie Bowl

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If you’re looking for something chock full of antioxidants and healthy fats for breakfast (and I really hope you are!) then this berry-licious smoothie bowl is just for you!

This smoothie gives you all the healthy fats , fiber, and antioxidants you need for happy, healthy hormones.

Ingredients:

  • 1 cup blueberries
  • 1/2 a frozen banana
  • 2 tbs ground flax seeds
  • pinch of cinnamon
  • pinch of pink himalayan salt
  • 1 scoop Vanilla protein powder (I use Vega Sport Vanilla)
  • 1 tbs of your favorite nut butter
  • 1 cup coconut milk
  • handful of goji berries
  • handful of walnuts
  • 1/4 cup rolled oats

Method:

Blend and top with goji berries, oats, and walnuts, or whatever topping you fancy!

Enjoy!

xxxxx

Health Coach Jenna

What Poop Has to Do With Your Hormones + 3 Tips to Relieve Constipation

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Let’s talk poop and your hormones.

Yes, I said poop. I mean, everyone does it. It also happens to be a pretty important subject in regards to health, so I figured we should have this conversation sooner than later.

We should all be having at least one to two healthy bowel movements a day, and if we’re not, then the toxins start to build up quickly.

Toxins like estrogen.

You see, we flush out excess estrogen through our poop. And when we are constipated, that estrogen builds up in your body, and creates something called estrogen dominance.

Estrogen dominance is seriously the most wicked villain of them all girls. It causes heavy periods, bloating (think 5-10 pounds of water weight during PMS), headaches, acne, mood swings, and painful periods.

It’s no joke.

Not only that, but estrogen dominance will then throw all of your other sex hormones out of balance, creating issues like infertility and possibly lead to autoimmune disease.
This is why your hormones start with your gut health. It is crucial to keep your microbiome healthy in order to detox your body daily.

To keep your gut healthy, make sure you are eating a few servings of fermented foods daily, as well as prebiotic rich foods. I also encourage you to take a high-grade probiotic once a day.

As for healthy visits to the toilet?

3 Tips To Relieve Constipation:

1. Magnesium Citrate– Take 150-200 grams before bedtime
2. High Grade Probiotic– This will keep your gut healthy and happy.
3. DRINK WATER.  You should be drinking half your body weight in ounces daily.

Alright ladies. Good luck with it all! And if you are ready to feel lighter and more vibrant TODAY, then check out my 20-Day Hormone Reboot online program which will get your digestive system working smoothly in no time!

xxxxx

Health Coach Jenna

Soft Chocolate Chip Cookies (Vegan & Grain-free!)

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A vegan and grain-free chocolate chip cookie that doesn’t taste like cardboard? Why yes they DO exist! These chocolate chip cookies are like a soft, buttery cloud of deliciousness.

In my house, these chocolate-chip cookies are pretty much a staple. I quite often find myself making a batch, and sometimes I put them in the freezer to have for later. They rock my world. Bonus is that they are super easy to make!

Ingredients:

  • 1 and ⅓ cup almond flour
  • ⅓ cup coconut flour
  • 1 teaspoon baking powder
  • 1/4 tsp salt
  • ⅓ cup creamy almond butter
  • 3 tablespoons of coconut oil (melted and cooled)
  • 4 tablespoons maple syrup
  • ⅓ cup dark chocolate chips (I use Lily’s sugar-free)

Method:

  1. Preheat oven to 350 degrees
  2. In a medium bowl, stir together almond flour, coconut flour, salt and baking powder and set aside
  3. In another medium bowl, mix together creamy almond butter, coconut oil. maple syrup, with a hand or electric mixer
  4. Add wet ingredients and dry and mix again until well combined
  5. Fold in chocolate chips.
  6. Place in fridge for about 15-30 minutes
  7. Line a baking tray with parchment paper and spray well
  8. Form into cookies (about 2 tablespoons each)
  9. Bake in oven for 10-12 minutes or until golden brown
  10. Will stay good for 5-7 days or freeze for longer!

Enjoy lovely! And please let me know in the comments section below how you liked them! And make sure to tag any of your photos with #HealthierNotions so I can see your creations!!

Happy Baking,

Health Coach Jenna

The 5 Supplements You Need to Be Taking Daily

Dietary Supplements Pills Nutrient AdditivesEveryone has a different opinion about supplements. People tend to go one of two ways: conservative or liberal. Conservatives think that we can get all the nutrients we need from our diet, and liberals think that supplements can make up for a bad diet.

In regards to supplements, I encourage you to be a moderate.

While I’m a big advocate of getting nutrients from your food, sometimes it just isn’t possible due to two main factors.

1. Our soil has gone downhill

The quality of modern day soil has changed – it is now extremely depleted due to industrial farming. As a result, many of our fruits and vegetables are not as nutrient dense as they were when grandma and grandpa were eating them. This also means the animals you are eating are not as nutrient rich, as the grain or grass they are eating is also affected by industrial farming and depleted soils.

Statistics compiled by the U.S. Department of Agriculture and World Health Organization (WHO) have recorded a drop in nutrient density in our food supply within the last fifty years. This loss of nutrients is so great that in our modern world, it is imperative to supplement your diet to achieve optimum health.

2. It’s a busy world.

In our busy lives, can we really be 100% sure that we are eating all of our vitamins, minerals, and probiotics daily? I know I can’t.

Even with a perfect diet of real, whole foods, it is still almost impossible to get all the nutrients you need in today’s toxic and stress-filled world.

Yes, our ancestors were able to get all of their nutrients from their food, but they received far greater amounts of micro-nutrients in every mouthful of food they ate, than is found in the food we consume today.

I always try my best to get as many of the nutrients I need from my food, and I encourage you to do the same. But this is not always possible; that’s why I like to look at supplements as insurance that I am always covered.

With that said, here are the five crucial supplements and vitamins that I recommend everyone take daily:

1. Magnesium

Magnesium is a cofactor in over three hundred reactions in the body, and is necessary for temperature regulations, hormonal balance, detoxification in the liver, formation of bones and teeth, and transmission of nerve pulses. However, it’s estimated that around 80% of people are deficient in this crucial mineral! If you are deficient in magnesium, symptoms include anxiety, constipation, an inability to sleep, tension, muscle cramps, fatigue, and much more.

Better yet, did you know that magnesium is the best treatment for PMS?! In fact, it removes symptoms so dramatically that some scientists believe that magnesium deficiency is the cause of PMS. (1)

Magnesium boosts progesterone by improving the healthy of your corpus luteum. It also regulates cortisol and reduces inflammation.

For women (and men!) magnesium is crucial.

Dose- 400-500mg

Forms:  Glycinate is the best overall because it is the most absorbable, and Citrate works well for those prone to constipation. You can also mix and match.

Time Taken: Bedtime

Recommended brand: Pure Encapsulations Glycinate or Citrate.

2.Vitamin D + K2

About 80% of the population is deficient in Vitamin D, due to a shift from farming to office jobs, combined with a lack of sun in many places during the winter. Even if you live in a place with plenty of sunshine, you should be taking Vitamin D. Vitamin D is crucial for hormonal and metabolic function, and is something you don’t want to be deficient in.

When choosing your Vitamin D, make sure to buy D3. Most doctors prescribe D2 but it is not as effective. You want to take at least 5,000 IU – 10,000 IU a day (depending on how deficient you are) for 6 months. After this, you can lower your dose to 2,000 IU a day for monthly maintenance.

K2 is a  is a fat soluble vitamin involved in calcium metabolism.  Excess calcium is deposited in arteries, leading to calcification and decreased vascular function.  This is why vitamin K2 could play a role in reducing the risk of cardiovascular disease. Bonus is that K2 has been found to reduce bone loss.

Dose: D3 – 5,000-10,000 i.u’s daily

K2- 2,000 mcg daily

Forms: D3 combined with K2, or you can take D3 and K2 in separate pills

Time Taken: Morning. D3 and K2 should always be taken together.

Recommended brand:  Metagenics K2 with D3, or Metagenics D3 and LifeExtension K2

3. Methyl B12 and Methyl Folate

If you are a vegan or vegetarian I urge you to take vitamin B12 daily.  If you are an omnivore, I still recommend you take this, as most people are deficient in B12. B12 can protect against dementia, increase immune function, maintain nerves, and regenerate cells. It’s necessary for maintaining methylation reactions that repair DNA and prevent cancer.

Dose: 800 mcg Folate, and 500 mcg B12 (never take folic acid, that stuff is junk!)

Forms: Capsule or lozenge

Time taken: Daily with food

Brand: Metagenics Intrinsi B12/Folate

4. High Grade Probiotic

Your gut is responsible for much more than just digesting your lunch. Your gut, and the 100 trillion bacteria that call it home, are responsible for your overall mental and physical wellbeing. Hippocrates said 2,000 years ago that “all disease begins in the gut”, and modern scientists are just now realizing how true this statement is.

For optimum health you should maintain an 85-to-15 percent ratio of good bacteria to bad. Once the bad bacteria rises above 15 percent, the immune system begins to slow down and sets off a chain reaction that promotes disease, digestion problems, and interferes with nutrient absorption.

Eating processed foods, plus the overuse of antibiotics, are the two biggest culprits for the poor gut health that is sweeping developed nations today.

To keep your gut healthy and thriving with healthy bacteria, you should take a high-grade probiotic daily, with at least 25 billion living organisms. Opt for even higher if you can. When purchasing your probiotic remember they are not regulated by the FDA, so you must make sure to buy a brand that is trusted.

Dose: Minimum 25 billion organisms per serving.

Form: Capsule or powder

Time Taken: At least 30 minutes before or after a meal. Do not take within 30 minutes of a hot beverage as the heat will kill the organisms.

Recommended brand: Green Vibrance or Metagenics UltraFlora Spectrum

In addition to taking a daily probiotic, you should also aim to eat two to three servings of fermented foods a day.

Examples of fermented foods are:

  • Kimchi
  • Yogurt (unsweetened and organic)
  • Kombucha
  • Kefir – this is a drinkable like yogurt originating from Turkey. You can find it in most grocery stores these days, or you can make your own by ordering a kefir starter kit online. Kefir makes a perfect addition to smoothies.
  • Water kefir
  • Sauerkraut
  • Miso
  • Tempeh

Also, don’t forget your prebiotics. Prebiotic foods help feed your good bacteria. You should aim to eat as many prebiotic foods as you can.

Examples of prebiotic rich foods are :

  • Raw chicory root
  • Raw garlic
  • Under-ripe bananas
  • Raw dandelion greens
  • Raw and cooked onions
  • Raw Jerusalem artichokes
  • Raw leeks
  • Raw asparagus

5. Fish Oil (or Algal Oil for vegans)-

In order to keep your  omega 3 to omega 6 levels ideal (you want a 1:1 ratio) and to promote optimum cardiovascular health, hormonal health, and to prevent disease, as well as promote a healthy and happy mind, fish oil is crucial. It also lowers cholesterol, improves insulin sensitivity, and prevents blood clots. It’s natures best anti-inflammatory, and helps balance hormones.

You should take 1,000-2,000 mg. a day, and the EPA to DHA ratio should be 300/200mg.

Dose: 1,000-2,000 mg

Forms: Capsule or liquid

Time taken: daily with food

Recommended brand: OmegaGenics EPA-DHA

Bonus:

Multivitamin-

This is your ultimate insurance ticket. It is important you are getting a high quality one. I personally take Vibrant Health’s Green Vibrance, as it also includes 25 billion probiotics, meaning I don’t have to hassle with taking an additional probiotic. And please don’t assume that because you are taking a multivitamin you don’t have to take the other supplements I’ve listed above.  You see, multivitamins are great in that they provide an array of vitamins, but most of them do not have 100% of your daily requirement of D3, magnesium, and B12.

Dose: 1 tablet or 1 packet

Forms: Capsule or powder

Time taken: daily with food

Brand: Pure Encapsulations O.N.E. or Metagenics Wellness Essentials

Think of these supplements as part of your diet, and buy the best quality ones you can. Remember, you get what you pay for; cheap supplements are usually poorly absorbed by the body, and the dosages are not always as high as they claim. They are also often filled with additives and coloring, and just result in expensive urine!

When buying your supplements, I encourage you to seek guidance from a health care practitioner to select the products that are right for you. While these are the general supplements I recommend everyone take, some people will need further supplementation.

With Gratitude,

Health Coach Jenna

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Sources:

  1. Period Repair Manual by Dr. Laura Briden