Estrogen Balance

SCRUNCH!

Seven Practical and Proven Ways to Maintain Estrogen Balance

1. Go organic ­Assures minimum exposure to toxic chemicals like pesticides and bovine growth hormones that mimic estrogen in a woman’s body.
2. Maintain normal weight ­Fat cells actually produce and store estrogen.
3. Eat broccoli ­Broccoli contains an estrogen-balancing chemical called indole-3-carbinol. Try to get 4 or more servings per week. If raw broccoli is too crisp for your taste, lightly steam a pot of it so that it has just a slight crunch to it; then refrigerate it and include in a daily salad. Steaming actually opens up the cell wall to release nutrients. Just don’t oversteam or microwave the broccoli, which will destroy most of its nutrients. You can also try an indole-3-carbinol supplement like BioDIM.
4. Exercise ­A significant factor that places the odds in your favor of maintaining female health. Exercise reduces stress, improves sleep and helps excrete surplus hormones.
5. Get to sleep by 10 pm­ The sleep hormone melatonin decreases the amount of estrogen the body produces. If you go to bed late, your melatonin levels don’t rise as high because you’re exposed to darkness for a shorter period of time.
6. Eat foods that have a low Glycemic Index (GI)­High insulin levels trigger an increase in estrogen. Check the GI of your favorite foods at www.glycemicindex.com and aim for foods with a GI of 50 or less. To lower the GI of your entire meal, try a supplement like FenuLife.
7. Drink water and limit consumption of alcohol­ Water keeps the liver cleansed of toxins so that it can excrete hormones efficiently. Drink an ounce for every 2 pounds of body weight. Conversely, alcohol significantly compromises the liver’s ability to metabolize estrogen.

Important Supplements for Estrogen Balance

• Turmeric­ Regulates estrogen receptors and also enhances soy’s estrogen blocking properties.
• Green Tea ­Important antioxidant that helps keep the immune system strong, with emphasis on benefits for women’s health issues.
• BioDim ­Helps the body effectively metabolize estrogen with the same chemical compound found in broccoli.

"....... But I feel that as a woman of a certain age, the deck is stacked against me. A woman's metabolism typically slows down as she ages (a 2 to 8 percent decrease per decade beginning in her 30s), so that even if I ate the same amount I'd gain weight. Then the hormonal imbalances that come with menopause do their dirty work, the main culprit being the thyroid, that fickle gland that regulates how quickly cells burn calories.

During menopause the thyroid is already functioning less effectively," says Keith Berkowitz, M.D., founder of The Center for Balanced Health in New York City. "If you cut fat and carbs to extremely low levels, as dieters may be inclined to do, you can further inhibit the thyroid from functioning appropriately, in addition to inhibiting the production of sex hormones." So, though I need to eat less to lose weight, I can't each too much less or my thyroid will mess with my metabolism. No wonder I am getting fatter by the minute.

I also recently learned why my fat is in my belly. During menopause, which I am experiencing, a woman's predisposition for tummy fat becomes even more dangerous. Abdominal fat is visceral fat, the kind that's more active metabolically and can wreak more havoc by contributing to higher cholesterol, higher blood fats, and higher blood pressure. In the ongoing Iowa Women's Health Study, women with the greater amounts of tummy fat had higher rates of diabetes, heart disease, and high blood pressure. Even with a low BMI, a woman with belly fat is more likely to die early. That's bad news for somebody like me who has a belly and a high BMI. " (comment on AARP newsletter)
http://www.msnbc.msn.com/id/12919730/site/newsweek/

Fight back the bulge

Since visceral fat is buried deep in your abdomen, it may seem like a difficult target for spot reduction. As it turns out, visceral fat responds well to a regular exercise routine and a healthy diet. Targeted tummy exercises can help to firm the abdominal muscles and flatten the belly.

Exercise. Daily, moderate-intensity exercise is the best way to lose belly fat ­ when you lose weight and tone your muscles, your belly fat begins shrinking, too. In fact, you may notice that your tummy bulge is the first area to shrink when you start exercising. The amount and type of exercise you should get varies depending on your current activity level and your health goals. Talk to your doctor about the right exercise program to promote good health and specifically combat abdominal fat.

Strength training. Some research has shown that exercising with weights is effective in trimming tummy fat. Talk to your doctor about how to incorporate strength training in your exercise routine.

Healthy diet. Changing unhealthy eating habits can help fight belly fat. Read nutrition labels, and replace saturated fats with polyunsaturated fats. Increase portions of complex carbohydrates like fruits and vegetables, and reduce simple carbohydrates like white bread and refined pasta. If you need to lose weight, reduce your portion sizes and daily calorie intake.

Tone your tummy. While you can't "spot-burn" belly fat, you can firm up your abdominal muscles and get a flatter belly. Traditional sit-ups aren't the most effective way to firm your tummy, however. Instead, use these exercises to target both deeper and lower abdominal muscles:

• Deeper abdominal muscles. Target deeper abdominal muscles by doing "abdominal hollowing" or "drawing in the belly button." First, get down on all fours. Let your tummy hang down as you take a deep breath. Let your breath out, and at the end of your exhalation, gently draw your belly button inward and upward toward your spine. You should feel a slight tightening around your waist ­ think of it as trying to squeeze through a partially closed door. Hold for 10 seconds, then rest for 10 seconds. Work up to 10 repetitions. During each effort, your spine position shouldn't change and you should breathe freely. Eventually, you'll be able to do this exercise standing up. It's so subtle, no one should be able to tell you're doing it.
• Lower abdominal muscles. Tone your lower abdomen by doing pelvic tilts and pelvic lifts. To do a pelvic tilt, lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for 5 to 10 seconds. Repeat five times and work up to 10 to 20 repetitions. For pelvic lifts, lie on your back with your knees bent up toward your chest and your arms relaxed by your sides. Tighten your lower abdomen and lift your buttocks up off the floor, with your knees aimed toward the ceiling. Hold for 5 to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.