Book Read Free

The Happy Hormone Guide

Page 19

by Shannon Leparski


  To my idols Dr. Lara Briden, Dr. Jolene Brighten, Dr. Carrie Jones, Dr. Chistiane Northrup, and Alisa Vitti for teaching me everything and paving the way for information surrounding female hormone health to be accessible to everyone. Thank you for encouraging women to take their health matters into their own hands, for educating and for offering alternative approaches to women’s health matters.

  To everyone at Blue Star Press, thank you for believing in me and making this book possible. To Brenna, for being so understanding, compassionate, and helpful throughout the whole process—I will never forget the day I read your email about becoming an author! To Laura Lee for being an amazing editor, and to Alicia, Amy, Amanda, and Peter for bringing everything to life.

  INDEX

  The index links provided will take you to the beginning of the corresponding page of the print edition. You may need to scroll forward from that location to find the corresponding reference on your e-reader.

  A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

  A

  A, vitamin (Beta Carotene), c04.1, c05.1

  acne

  and B12 vitamin

  estrogen as cause of, c11.1, c12.1, c12.2

  as PMS symptom, fm2.1, fm2.2

  treatments for, fm2.1, fm2.2, fm2.3, c05.1, c05.2, c12.1

  adaptogens

  adrenal fatigue. see HPA Axis Dysregulation

  adrenal glands

  and cortisol levels, fm2.1, c01.1, c06.1

  explanation of, c01.1, c01.2

  adrenocorticotropic hormone (ACTH)

  alcohol, c01.4, c02.1, c06.1, c12.1, c12.2

  Aloe Avocado Face Mask

  Aloe Hair Mask (DIY)

  amenorrhea, c03.1, c04.1, c05.1

  American Association of Naturopathic Physicians, website for, c01.5

  amino acids, c04.2, c04.3, c06.2

  annovulation, c03.2, c04.4, c11.1, c11.2

  antidepressants

  anxiety, c01.7, c03.3, c05.2

  Anxiety Relief Essential Oil Blend

  Aphrodisiac Essential Oil Blend

  apple cider vinegar, c10.1, c10.2, c12.4

  apps

  complete list of

  for measurement of nutrient intake, c05.1, res.1

  for moon cycles, c08.1, res.1

  for tracking periods and fertility, c07.1, res.1

  Apricot Pistachio No-Bake Breakfast Bars

  artificial sweeteners

  Arugula Fennel Salad

  attraction, sexual, c03.1, c03.2, c11.3, c11.4, c11.5. see also libido

  Autumn Essential Oil Blends

  Autumn Face and Hair Masks (DIY)

  Autumn Food Chart

  autumn season, c12.4. see Phase Four: Luteal (waning moon/autumn)

  Avocado Aloe Face Mask

  avocados, c04.1, c10.1, c11.6

  Ayurvedic practices

  B

  Baking Soda Hair Scrub, Clarifying, c12.5

  Balancing Banana Mask

  Basal Body Temperature (BBT)

  of cycle’s four phases, 9.2, c10.2, c11.7, c12.7

  explanation of, c03.1, c07.1

  during ovulation, c07.1, c11.1, c11.2

  BBQ Black Bean Burgers

  beauty products, c02.1, c06.1, res.1

  Berry Smoothie

  beverages

  choices for, c06.1, c12.1

  recipes for

  smoothies/shakes, c09.1, c10.1, c11.1, c12.1

  birth control, hormonal methods for

  IUDs, c03.1, c11.1

  pills as “miracle cure,” fm2.1, fm2.2, c03.1

  pill’s function in body

  pill’s side effects, c03.1, c03.2, c11.1

  sexual attraction and

  transition to non-hormonal methods

  birth control, natural methods for, c03.1, c11.1

  Black Bean Tofu Scramble

  bleeding, menstrual. see also menstruation

  blemishes. see acne

  bloating

  blog (The Glowing Fridge), fm2.1, res.1

  blood sugar (blood glucose)

  importance of balance in, c06.1, c12.1

  management of

  signs of imbalance of

  supplements and herbs for

  body awareness

  of birth control’s effects (see birth control, hormonal methods for)

  of endocrine system (see endocrine system)

  of food choices (see plant-based nutrition)

  period as fifth vital sign for, c03.1, c03.2

  of supplement choices (see supplements and herbs)

  of toxic substances (see detoxification)

  body washes

  books, suggested

  bowls, recipes for, c09.1, c09.2, c10.1, c10.2, c11.1

  BPA (bisphenol-a), c02.1, c06.1, c06.2

  brain

  hypothalamus in, c01.1, c04.1, c09.1, c11.1

  supplements and herbs for

  brain fog, c01.1, c06.1, c12.1

  Brazil Nut Probiotic Yogurt Bowl

  breakfast, recipes for, c09.1, c10.1, c11.1, c12.1

  breast health, c03.1, c05.1, c11.1, c11.2, c12.1

  Broccoli Zoodle Bowl with Lemon Basil Pesto Sauce

  brownies

  Brussel Sprouts, Cheesy

  burgers, c04.1, c09.1

  butters (nut and seed), c04.1, c10.1, c10.2

  B vitamins

  B1 (Thiamine), c04.1, c05.1

  B2 (Riboflavin), c04.1, c05.1

  B3 (Niacin), c04.1, c05.1

  B5 (Pantothenic Acid), c04.1, c05.1

  B6 (Pyridoxine), c04.1, c05.1

  B7 (Biotin), c04.1, c05.1

  B9 (Folate/Folic Acid), c04.1, c05.1

  B12 (Methylcobalamin), c04.1, c05.1

  benefits of, c05.1, c12.1

  daily recommendations, chart of

  C

  C, vitamin (Ascorbic Acid), c04.1, c05.1, c09.1, c10.1

  caffeine, c02.1, c06.1, c12.1, c12.2

  calcium, c04.1, c05.1

  CALM Magnesium Bedtime Tea, c05.1, c05.2, c12.1

  candles

  carbohydrates (carbs), c01.1, c06.1, c11.1, c12.1. see also complex carbohydrates (macronutrient); grains

  carbon water filter

  Cashew Coconut Smoothie

  Cauliflower “Steak” with Kale Pesto

  Caya diaphragm

  cervical cap

  cervical mucus

  in cycle’s four phases, c09.1, c10.1, c11.1, c12.1

  tracking, c03.1, c03.2, c07.1

  cheese-eating, environmental impact of

  Chia Protein Pudding

  Chickpea Salad, Mashed

  chlorella/liquid chlorophyll, c09.1, c09.2

  chloride

  chocolate cravings

  Chocolate Stuffed Raspberries

  cholesterol and fatty acids

  chromium

  cinnamon, c05.1, c06.1, c12.1, c12.2

  Clarifying Baking Soda Hair Scrub

  Clean Fifteen (produce), c04.1, c06.1

  cleaning supplies

  cleansing, menstruation as time for, c03.1, c09.1

  Cleansing Arugula Fennel Salad

  clothing brands, eco-friendly

  Coconut Cashew Smoothie

  Coconut Milk Reparative Moisture Hair Mask

  coconut oil, c04.1, c04.2

  cognition, support for

  collagen (for skin), c05.1, c11.1, c12.1

  color of menstrual blood, c09.1, c12.1

  communication, timing for

  complex carbohydrates (macronutrient)

  overview and sources of, c04.1, c06.1 />
  benefits of, c06.1, c12.1

  condoms

  contraceptive gel

  Cookie Dough, Edible

  cooking at home

  cooking oil, temperatures for

  copper (IUDs)

  copper (mineral)

  copulins (pheromones)

  corpus luteum, c09.1, c11.1, c12.1, c12.2

  cortisol

  adrenal glands and, fm2.1, c01.1, c06.1

  explanation of

  gut microbiome and

  and HPA Axis Dysregulation, c01.1, c04.1

  low and high levels of, c01.1, c01.2, c06.1

  stress reduction and

  testing of, c01.1, c01.2

  cosmetics, non-toxic, c02.1, c06.1

  Cozy Sweater Essential Oil Blend

  cramps, period

  cravings, food, c01.1, c12.1, c12.2

  Creamy Chococado Pudding

  Crisp Fall Air Essential Oil Blend

  cycle, four-phase. see also Happy Hormone Method; specific phases of cycle

  overview of four phases of

  duration of each phase of, c09.1, c10.1, c11.1, 12.1

  journaling process for, c07.1, c09.1, c09.2

  living in harmony with, fm2.1, c04.1, c06.1, c07.1, c07.2

  lunar moon cycle and, c08.1, c08.2

  Phase One: Menstrual (new moon/winter), c08.1, c09.1

  Phase Two: Follicular (waxing moon/spring), c08.1, c10.1

  Phase Three: Ovulatory (full moon/summer), c08.1, c11.1

  Phase Four: Luteal (waning moon/autumn), c08.1, 12.1

  regulating rhythm of

  seed-cycling with, c04.1, bm1.1

  temperature fluctuations with phases of, c07.1, c09.1, c10.1, c11.1, 12.1

  tracking, c07.1, c09.1

  D

  D, vitamin (Cholecalciferol), c04.1, c05.1

  daily choices. see also lifestyle action steps

  daily recommendations for vitamins and minerals, c04.1, c05.1

  dandelion tea, c05.1, c06.1, c11.1, c12.1

  Daysy Fertility Monitor

  Deconstructed Mermaid Sushi Nori Bowls (or wraps)

  Deep Conditioning Aloe Hair Mask (DIY)

  Deep Relaxation Essential Oil Blend

  deodorants, c02.1, c02.2

  depression, c01.1, c03.1, c03.2, c05.1

  desserts, recipes for, c09.1, c10.1, c11.1, c12.1, bm1.1

  detoxification

  by avoiding plastic

  with beauty and skincare products, c02.1, c06.1

  with digestion and elimination systems, c02.1, c12.1

  of food and water

  with home and cleaning supplies

  importance of, c02.1, c06.1

  with supplements and herbs

  at work and public places

  DHA omega-3 fatty acids, c04.1, c05.1

  diabetes

  diaphragm

  diffusion of essential oils. see essential oils

  digestion, c01.1, c02.1, c02.2, c05.1, c06.1, c12.1

  digestive enzymes

  dinner, recipes for, c09.1, c10.1, c11.1, c12.1

  Dirty Dozen (produce), c04.1, c06.1

  DIY face and hair masks, c09.1, c10.1, c11.1, c12.1

  DIY fruit and veggie wash

  dried blood spot testing, c01.1, c01.2

  Dried Urine Test for Comprehensive Hormones (DUTCH test), c01.1, c01.2

  dry brushing of skin

  dry phase of cycle, c08.1, c09.1, c10.1

  E

  E, vitamin (Tocopherols)

  Early Riser Essential Oil Blend

  “earthing,”

  eating, healthy routines for, c02.1, c06.1

  eating for phases of cycle, c04.1, c06.1, c07.1, c07.2. see also plant-based nutrition

  EDCs (endocrine-disrupting chemicals), c02.1, c04.1, c06.1, c12.1

  Edible Cookie Dough

  eggs (in ovulation), c03.1, c03.2, c09.1, c10.1, c11.1, c12.1

  Electrolyte Drink, Homemade

  elimination (body system), c01.1, c02.1, c06.1, c12.1

  emotions

  hormonal effect on, c01.1, c12.1

  menstruation and release of, c03.1, c09.1

  endocrine gland, c11.1, 12.1, c12.2

  endocrine system. see also hormones; HPA Axis Dysregulation; thyroid gland

  overview of

  and birth control pills

  blood sugar and

  endocrine-disrupting chemicals (EDCs) in, c02.1, c04.1, c06.1, c12.1 (see also detoxification)

  glands in

  monthly fluctuations of, fm2.1, fm2.2, c04.1, c08.1 (see also cycle, four-phase)

  endometriosis, c01.1, c09.1

  endometrium (uterine lining), c09.1, c10.1, c12.1

  Energizing Essential Oil Blend

  Energizing Spring Break Shake

  energy and mood in cycle’s four phases, c09.1, c10.1, c11.1, c12.1

  Energy Balls, Seed Cycling

  environmental impacts of food choices, c04.1, c04.2

  Environmental Working Group (EWG), website for

  EPA omega-3 fatty acids, c04.1, c05.1

  Epsom salt baths, c01.1, c02.1, c06.1

  Essence of Summer Essential Oil Blend

  essential oils

  benefits of, c01.1, c05.1, c06.1, c06.2, c06.3

  blends for cycle’s four phases, c09.1, c10.1, c11.1, c12.1

  essential vitamins and minerals, c04.1, c05.1

  estradiol (“happy hormone”)

  estrobolome (bacteria)

  estrogen

  blood’s color as indicator of

  for bone health

  chemical imitators of

  cyclical foods for, c06.1, c10.1, c11.1

  cyclical levels of, c04.1, c10.1, c11.1, c11.2, c11.3, c12.1, c12.2, c12.3

  EDC’s effect on

  excess of, c12.1, c12.2

  gut microbiome and, c02.1, c06.1

  minerals for, c05.1, c05.2

  pill’s effect on

  seed cycling for, c04.1, bm1.1

  skin’s reaction to, c11.1, c12.1, c12.2

  and soy products

  timing for testing of

  exercise

  for blood sugar balance

  in cycle’s four phases, c06.1, c09.1, c10.1, c11.1, c12.1

  for lymphatic system

  with p.volve videos, c01.1, c12.1

  with rebounding, c02.1, c12.1

  with YouTube channels, c09.1, c10.1, c11.1

  exfoliation of skin, c11.1, c12.1, c12.2

  F

  face masks, c09.1, c10.1, c11.1, c12.1

  Fall Essential Oil Blends

  Fall Mornings Essential Oil Blend

  fallopian tubes

  FAQs about Happy Hormone Method

  fashion and clothing brands, eco-friendly

  fat (macronutrient)

  overview and sources of

  for blood sugar balance

  follicular phase need for, c10.1

  fatigue, c01.1, c06.1, c06.2. see also HPA Axis Dysregulation

  fatty acids, c04.1, c05.1

  Femcap

  Feminine Power Essential Oil Blend

  Fennel Arugula Salad

  fennel tea, c12.1, c12.2

  fermented foods, c06.3, c10.2

  fertile mucus, c03.2, c03.3, c03.4, c10.3, c11.2

  fertility

  boosting with supplements, c05.2, c12.3

  increasing

  during ovulation, c03.1, c08.1, c11.1

  rate of

  tracking, c07.1, res.1

  Fertility Awareness Method

 
fiber in diet

  for blood sugar stability

  for elimination system, c02.1, c04.1

  for healthy liver

  sources for, c02.1, c04.1, c12.1

  fibroids, c01.1, c09.1

  fifth vital sign of body, c03.1, c03.2

  “fight or flight” response

  filters, household, c06.1, c06.2, c06.3

  flax seeds and ground flaxseed, c04.1, c04.2, c04.3, c05.1, c09.1, c10.1, bm1.1

  Floliving Women’s Health Testing Kit (Everlywell)

  flour, alternatives to white

  fluoride

  follicles, c09.1, c10.1, c11.1

  follicle-stimulating hormone (FSH), c01.1, c10.1, c12.1

  Follicular Phase. see Phase Two: Follicular (waxing moon/spring)

  food sources. see also plant-based nutrition

  for cycle’s four phases (charts), c09.1, c10.1, c11.1, c12.1

  for essential minerals

  for essential vitamins

  for protein, fats, and carbohydrates

  freezer staples

  fruit and veggie wash

  fruit juices

  fruits for cycle’s four phases (charts), c09.1, c10.1, c11.1, c12.1

  FSH (follicle-stimulating hormone), c01.1, c10.1, c12.1

  Fudge Flourless Feel-Better-Brownies

  full moon, women’s cycles during

  full moon phase. see Phase Three: Ovulatory (full moon/summer)

  functional medicine practitioners, c01.1, c01.2, c11.1

  G

  Ginger Lime “Mocktail,”

  glands in endocrine system

  Glowing Fridge, The (blog), fm2.1, res.1

  gluten-free options, c04.1, c06.1, c09.1, c09.2, c09.3

  Golden Glow Summery Lentil Soup

  Golden Turmeric Latte

  grains for cycle’s four phases (charts), c09.1, c09.2, c10.1, c11.1, c12.1

  greens, leafy, c06.1, c10.1, c12.1, c12.2

  Groundedness Essential Oil Blend

  Grounding Sweet Beet Smoothie

  “grounding” with earth

  gut microbiome

  helpful foods for, c02.1, c06.1, c10.1

  and hormones, c02.1, c05.1, c06.1, c12.1

  pill’s disruption of, c03.1, c03.2

  probiotics for, c01.1, c02.1, c05.1, c06.1, c10.1, c12.1

  supplements and herbs for, c05.1, c06.1

  symptoms of imbalance in

  H

  hair, problems with

  hair masks (DIY), c09.1, c10.1, c11.1, c12.1

  Happy Hormone Detox Smoothie

  Happy Hormone Method. see also body awareness; cycle, four-phase; lifestyle action steps; specific phases of cycle

  birth control pills with, c03.1, c03.2

  with cycle’s four phases, fm2.1, c04.1, c06.1, c07.1, c08.1

  for depression

 

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