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Hormone Detox Essentials Cheat Sheet (DRAFT) by

hormone detox

This is a draft cheat sheet. It is a work in progress and is not finished yet.

1. Wake Up! Our First Step is Removing EDC's

Toss Anything Contai­ning:
1.1. Parabens - methyl­par­aben, propyl­paraben
1.2. Phthalates - “parfum”
1.3. BHA/BHT
1.4. Siloxanes
1.5. Petrolatum
1.6. Sodium Laureth Sulfate
1.7. Tricolsan
1.8. DEA Related Materials
1.9. Toulene
1.10. FD&C or D&C color
1.11. Propyl­ene­/bu­tyene glycol
11.12. Formal­dehyde
1.13. Chemical sunscr­eens: benzop­henone, PABA, avoben­zone, homosalate and ethoxy­cin­nmate.
Check your existing products for hormone disrupting products at : http:/­/ww­w.e­wg.o­rg­/sk­ind­eep­/#.W­er­8PN­MjGYU**
Everyday the average woman applies over 160 chemicals to her face and body. Many of these chemicals are known to endocrine disrupting chemicals (EDC's), meaning they mimic estrogen in our body by sticking to estrogen receptor sites on your cells. Other chemicals we use daily are known neurot­oxins (damaging to our neurol­ogical systems) others are carcin­ogens, and most have never been adequately tested for safety before hitting store shelves.

3. Sweat, sweat baby!

a. Exercise daily! Movement combined with an increase in body temp helps mobilize toxins
b. Sauna therapy Infrared Sauna : 50 hours over 6 months may reduce our body load of fat soluble chemicals by 70%
c. Take 500-1000mg of Niacin before jumping in the sauna to increase circul­ation, sweating and improve detoxi­fic­ation!
d. Drink plenty of filtered water (fluoride and chlorine in tap water interferes with thyroid hormone production and may lead to an inability to lose weight).
e. After the sauna have a cold shower, this helps to stimulate circul­ation and immunity.
Many of the mentioned enviro­nmental toxins are stored in our fat cells. We like to say “the bodies solution to pollution is dilution!” thus it often will stick toxic chemicals that may be harmful to our organs into our fatty tissue, produce more fat cells and resist breaking them down. One of the best ways to detoxify these chemicals, stored in fat is sweating!

5. Try a Turmeric Latte

3 cm piece of fresh turmeric (peeled) OR ¾ tsp turmeric powder
2 cm piece of fresh ginger (peeled) OR ½ tsp ground ginger
1 heaped tsp Manuka honey
1 tbsp nut butter (cashew, almond, hazelnut) 1
1tsp coconut oil
1 ½ cup organic coconut, soy or almond milk
¼ tsp black pepper
¾ tsp cinnamon
1 tsp vanilla essence
Pinch of salt
Blend all ingred­ients, then pour in a saucepan and gently heat until desired temper­ature. You can also double or triple the recipe, blend all of the spices, add the coconut and nut butter, and store in a jar in the fridge. Then you can heat your milk and add the spice blend later.
Love Your Liver with a Turmeric Latte
Avoiding foods and substances that stress the liver is crucial to hormonal health. Your liver has to process things in our diet and enviro­nment as well as the hormones in our body. Herbs like turmeric and ginger are anti-i­nfl­amm­atory, protect the liver and promote bile flow. Drinking Milk thistle tea is also a great way to support hepatic health!

7. Just Breathe

Try Alternate Nostril Breathing (Nadi Shodhan Pranayama)
Sit comfor­tably with your spine erect and shoulders relaxed. Keep a gentle smile on your face.
Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).
Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.
Press your thumb down on the right nostril and breathe out gently through the left nostril.
Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils. Homework: Complete 9 such rounds by altern­ately breathing through both the nostrils.
Deep breathing not only helps us detoxify but also turns off our stress response and helps our hormones. Alternate nostril breathing balances the brain benefits our digestion and helps us relax. Try this before bed for 10 minutes a day

2. Eat Real Food

When it comes to fruit and vegeta­bles, organic is always best. If you cannot eat all organic download this list of the most contam­inated foods here: https:­//w­ww.e­wg.or­g/f­ood­new­s/c­lea­n_f­ift­een­_li­st.php
When it comes to animal products always choose organic as enviro­nmental toxins are accumu­lated as we move up the food chain. With fish, small fish with short life spans are preferred: mackerel, sardines, anchovies, for their relatively low toxicity and high omega 3 content.

4. Gut Health for Hormonal Harmony

a. Stoke your digestive fire with Apple Cider Vinegar, herbal bitters, or Betaine HCL with meals
b. Consider digestive enzymes
c. Love Your Liver - Avoid alcohol, tobacco and parace­tamol
d. Apples contain pectin which helps to bind and excrete heavy metals right off the intest­ines. This directly helps to reduce the load of filtration on the liver
e. Garlic contains allicin and the mineral selenium, both antiox­idants. It assists the removal of heavy metals from the liver.
f. Crucif­erous vegetables such as caulif­lower, broccoli, cabbage, Brussels sprouts, Bok Choy, kale, radishes, and turnips contain glucos­ino­lates which help the liver produce enzymes for detoxi­fic­ation.
g. Eggs, brown rice and whole grains, broccoli and spinach contain B-complex vitamins which improve liver function and promote liver decong­estion.
h. Be a perfect Pooper - Put your feet up on a stool or wasteb­asket for better elimin­ation when you sit on the loo.
i. Probiotics daily - Yogurt, Sauerk­raut, fermented veggies or capsules
j. Increase fiber - Ground flax for phytoe­str­ogens, chia seeds or psyllium
k. If needed take 1g Vitamin C every hour until you have a bowel movement
The health of our liver and gastro­int­estinal tract is crucial for hormonal balance. Our livers must work to detoxify hormones and toxins in our enviro­nment. After processing the liver dumps modified toxins into the gut, if we are not having a bowel movement at least once a day we will reabsorb hormones (leading to estrogen domina­nce).

Blue Light Blocking Glasses

Blue Light Blocking Glasses can be found online, Trademe, Bunnings or Mitre10.
Bonus: make sure your room it PITCH BLACK when you sleep. Use blackout curtains or a sleep mask for optimal sleep.

6. Be Bright about Light

a. Buy orange lens safety glasses from your local hardware store, and use them once the sun goes down.
b. Use f.lux to remove blue light from your computer screen https:­//j­ust­get­flu­
c. Use Night Shift for your iphone and ipad.
d. Get outside without sunglasses FIRST thing in the morning for 20 min to set circadian rhythm.
e. Use candles, or Edison bulbs over LED or fluore­scent lighting
f. Exposure to blue light is linked to cataracts, increased risk of breast cancer and contri­butes to obesity.
Exposure to bright indoor light or light from screens all day and into the evenings disrupts our hormonal cascade, suppresses melatonin and ruins our sleep. Please read my blog on the science of why light at night is so harmful: https:­//w­ww.b­lo­omi­nte­gra­tiv­e.c­om/­blo­g/2­017­/8/­1/t­he-­dar­k-s­ide­-of­-li­ght­-at­-night