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Estrogen dominance is a common hormonal imbalance that affects many women, causing symptoms like weight gain, mood swings, fatigue, and more. Estrogen dominance occurs when there is too much estrogen relative to progesterone in the body. While estrogen is important for various functions, an excess can lead to a range of uncomfortable and disruptive symptoms. This imbalance can happen due to various factors, including lifestyle, diet, environmental toxins, and hormonal birth control.

# **Symptoms of Estrogen Dominance**
Estrogen dominance can manifest in a variety of ways. Common symptoms include:

Weight gain, particularly around the hips and thighs
Irregular menstrual cycles
Severe PMS symptoms
Mood swings and irritability
Fatigue and low energy
Breast tenderness
Bloating and water retention
Headaches or migraines

# **Causes of Estrogen Dominance**
**# Several factors can contribute to estrogen dominance, including:**

Diet: High intake of processed foods, sugar, and alcohol can disrupt hormone balance.

Stress: Chronic stress leads to elevated cortisol levels, which can interfere with progesterone production.

Environmental Toxins: Exposure to endocrine-disrupting chemicals (EDCs) found in plastics, personal care products, and pesticides.

Hormonal Birth Control: Synthetic hormones in birth control pills can alter your natural hormone balance.

Liver Function: The liver metabolizes hormones, and a sluggish liver can lead to an accumulation of estrogen.

# **Steps to Heal Estrogen Dominance**

Optimize Your Diet: Eat a Balanced Diet: Focus on whole, nutrient-dense foods. Include plenty of fruits, vegetables, lean proteins, and healthy fats.

Fiber Intake: Increase your fiber intake to help your body eliminate excess estrogen. Flaxseeds, chia seeds, and leafy greens are great choices.

Reduce Sugar and Processed Foods: Cut down on sugar, refined carbohydrates, and processed foods that can disrupt hormone balance.

Practice Mindfulness: Incorporate stress-reducing practices like meditation, yoga, and deep breathing exercises.

Regular Exercise: Engage in regular physical activity to help manage stress and support overall health.

**Support Liver Health**

Detoxify Naturally: Eat liver-supporting foods such as cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), garlic, and beets.

Hydrate: Drink plenty of water to support detoxification.

Reduce Exposure to Toxins:

Choose Clean Products: Opt for natural, organic personal care products and household cleaners.

Avoid Plastics: Use glass or stainless steel containers instead of plastic to reduce exposure to EDCs.

**Consider Supplements**

DIM (Diindolylmethane): A compound found in cruciferous vegetables that can help metabolize estrogen.

Calcium-D-Glucarate: Supports liver detoxification and estrogen metabolism.

Probiotics: Maintain a healthy gut microbiome, which plays a role in hormone balance.

**Work with a Healthcare Provider**

Get Tested: Consider hormone testing to understand your hormone levels and imbalances.

Personalized Plan: Work with a healthcare provider to develop a personalized plan that may include bioidentical hormone therapy or other treatments.

Healing from estrogen dominance is a journey that requires patience, commitment, and a holistic approach. By making mindful lifestyle changes, supporting your body's natural detoxification processes, and seeking professional guidance, you can restore balance and improve your overall well-being. Remember, every small step you take towards better hormone health is a step towards a healthier, happier you.

Overcoming Estrogen Dominance

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As a night owl myself, I know how frustrating it can feel when trying to slow down for the day and prepare for a restful sleep. Your mind is racing and once you finally have that free-time, all you want to do is stay up late and watch one more episode of your favorite show...we all know how that normally turns out. You may even get a random spurt of energy to clean your room at 2am (if you're anything like me). 

Past me would stay up until the early hours of the morning, sometimes not even feeling fatigued or ready to wind down. However, not only was I constantly lethargic or unproductive the following day, but it also put a strain on my immune system and I began getting sick every couple of months. 

When I joined the health and wellness space, I really started understanding and appreciating the importance of a good nights sleep. After watching a variety of night routine videos and listening to a handful of podcasts, I decided to keep it simple and create a list of some habits I could add into my night routine after finishing up dinner. These tips will vary for each person and will most likely change as we go through different phases in our life, but here is a short list of how I wind down each evening, even when it feels like I have all the energy in the world. 

1. Get comfortable bedding that you love
2. Low lighting
3. Incorpoate essential oils/oil diffuser
4. Clean up living area, kitchen, and bedroom
5. Take a warm shower or bath
6. Get warm and cozy in your bed and read a book
7. Spend time or catch up with a loved one
8. Set the temperature a little cooler 
9. Stretch/Yoga
10. Make a cup of herbal tea

A Night Owl's Guide to the Perfect Night Routine

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This 3-month program will include 45 minute sessions, once a week. Telka will guide you through simple, but actionable steps, hormone-healthy recipes, and unlimited email support, encouragement, and accountability between sessions. 

This program is designed for women looking to sync with their natural cycle, tackle PMS symptoms, and find support while coming off hormonal birth control. I'll guide you through understanding your body's rhythms, providing tips and gentle support every step of the way. 

We'll go through your Health History form (which will be provided to you prior to our session) and discuss personal challenges in life that may be keeping you from reaching your goals. Once I get a better understanding of your background, we will walk through an exercise called the "Circle of Life." This will give you greater insight into what is going well in your life and what areas need more attention. 

Health History and The Circle of Life

This week focuses on understanding the role of nutrition in hormone balance. We'll discuss dietary adjustments and specific foods that can support hormone health.

Nutrition for Hormone Health

Stress and poor sleep can significantly impact hormone balance. This week, we'll explore techniques to manage stress and improve sleep quality.

Managing Stress and Improving Sleep

This week, we focus on gently detoxifying your body and reducing exposure to environmental toxins that can disrupt hormone balance.

Gentle Detox and Reducing Environmental Toxins

Learn about the concept of cycle syncing and how to align your lifestyle with the different phases of your menstrual cycle.

Cycle Syncing - Deep Dive

We'll focus on the follicular and ovulatory phases of your cycle and how to support your body through nutrition and lifestyle

Supporting Follicular and Ovulatory Phases

We'll concentrate this week on the luteal and menstrual phases and how to provide your body with the support it needs, while managing PMS symptoms. 

Supporting Luteal and Menstrual Phases

Explore the role of supplements in hormone health and identify which ones might be beneficial for you. As a Health Coach, it is not my job to diagnose or instruct you to take any supplements, but we will talk about the benefits of different supplements and how they could support your individual needs. 

Hormone Supportive Supplements

Now that we've covered cycle syncing, you're probably a PRO and have started to notice what exercises work best for your body, at certain points throughout your cycle! Together, we'll create an exercise routine tailored to your cycle and personal preferences. 

Exercise and Movement

This session will be focused on the emotional aspect of hormone health, including mood swings and emotional well-being.

Emotional Health

We'll review your progress made over the past 10 weeks and make any necessary adjustments to your plan that need further support. 

Review and Adjust

We will create long-term habits and strategies to maintain hormone health beyond the program, and I will empower you with the tools and knowledge to continue your journey independently! 

Long-term Happy Hormones

Navigating PMS, Post Birth Control, and Balancing Hormones Naturally 

3-Month Cycle Sync

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Hi, I'm Telka! I am a Certified Holistic Health Coach through the Institute for Integrative Nutrition.
Through my own path of self-discovery, healing, and transformation, I unearthed a passion for health and wellness, a love for listening, and helping you transform into the best version of yourself on AND off your plate. Not only will we discover how to do this through nutrition, but also through focusing on the many areas and obstacles of life we encounter. After struggling with digestive and hormonal imbalances of my own, disordered eating, and mental health issues, I truly believe that my purpose is to guide women towards uncovering the ingredient for self-love, happiness, and the sustainable change that has always been inside of them. Using my personal experience, nutrition knowledge, and health training, I will guide you towards taking steps to becoming your truest and best self. 

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