Kelsey Holtzhausen from @kh.nutrition is a final year Nutrition BHSc student. When
she isn’t studying she can be found at the gym or in the kitchen recipe creating.
Hi Kelsey, thank you for sharing your time with me today! How are you enjoying
studying Nutrition? And what are your plans once you graduate?
Thanks for having me! It has certainly been a journey! I have a huge passion for health and am a total foodie at heart, so what could be better than studying a science degree in Nutrition! I have thoroughly enjoyed my degree, its been challenging at times but has taught me so much, the last year has been the most enjoyable. I have been able to participate in practical units with clients one-on-one and this is where my passion and drive really grew. There is something so magical about helping others along their journey to optimal health. After my studies (which is so soon!!) I hope to practice clinically, working with clients is definitely where i see myself and what I enjoy doing most. I am also really wanting to gain more knowledge within the field so a postgraduate degree is certainly on the cards.
So, first off — what are hormones? And why is it important to keep our hormones
balanced?
Hormones are basically messengers! They control activities within the body and are found in the endocrine glands, which is all apart of the endocrine system! The endocrine system works to regulate functions within the body, from hunger to stress, mood, growth and reproduction. Keeping hormones balanced is imperative for maintaining homeostasis within the body. This means a balance between all systems and organs, which enables optimum function and development - as well as generally feeling good!
What are some signs that we could be suffering from an hormonal imbalance?
There are many different signs, these could include irregular menstruation, acne, painful
periods, missing periods, irregular cycles (for females specifically), as well as abnormal
appetite, struggle to gain weight or muscle mass, fatigue, low sex drive, depression and
even anxiety. If you experience any of these it's worth getting a checkup from your health professional to understand what may be going on.
What are the main female hormones and their role in our bodies?
While all hormones are exceptionally important, the main female sex hormones are estrogen and progesterone. These hormones are responsible for enabling pregnancy and proper menstruation. Progesterone is responsible for preparing the uterus for fertilization of an egg. Its also the hormone which helps us feel calm, reduces anxiety and promotes relaxation. Estrogen on the other hand is vital for the correct reproductive development of a female during puberty and throughout adulthood, it helps with growth and development, balance of cholesterol and keeping our bones healthy too.
What is PCOS and how can food play a role in it?
Polycystic ovarian syndrome is something I am very passionate about helping women with, it is a syndrome which is diagnosed on the basis that the individual has at least 3 symptoms, generated from the Rotterdam criteria (which was a system designed to help with the diagnosis of PCOS). These symptoms may include, acne, hirsutism, a pelvic ultrasound which reveals cysts on the ovaries, irregular or absent periods, high androgens, anovulation or weight gain or weight fluctuations. While there may be a genetic influence or other influencing factors (like coming off the oral contraceptive pill), mostly it is an insulin driven condition. This basically means the individual is unable to effectively utilise glucose. Therefore, adapting a diet which eliminates all refined carbohydrates and sugars and is rich in micronutrients, unsaturated fats and protein is essential for managing this condition. The good news? Many of the symptoms of PCOS can be managed or even reversed with correct diet and lifestyle interventions.
Do you believe there is a certain diet that is optimal for hormone health?
Not so much a “diet” but certainly way of eating which should be adapted! We want to ensure the diet is rich in healthy essential fatty acids, like omega 3’s found in
nuts, seeds and oily fish. These will assist with hormone production and lowering
inflammation within the body. It is so important NOT to be afraid of fats! (the right kind of course) hormones are literally made up of fat! Good sources are avocados, olives, eggs, nuts, seeds, coconut and moderate amounts of animal fats too, should all be enjoyed! (choose good quality meats, grass fed and organic is best). Avoid processed and refined carbohydrates (like white bread, sugary drinks, lollies, cakes, chips and so on) as we want to keep our blood sugar levels stable throughout the day and avoid those pesky sugar cravings and energy slumps! Instead opt for whole grains, vegetables and fruits. These are all fantastic sources of carbohydrates that will give a nice slow release of energy. My favourites are sweet potato, carrots, pumpkin and berries! Aim to fill your plate up with loads of veggies, a good source of protein and some fat! My rule to stick by is asking myself, does my meal have 1. Protein? 2. Fat? And 3. Fibre?
Research shows that we’re a high estrogen society — why is this? And what does
“estrogen dominance” entail for our female bodies and hormones?
Estrogens can be found in many things we come into contact with daily. These include the foods we eat (due to the use of pesticides), plastics and even the water we drink! So it’s important we lighten the load by ensuring our liver and digestion are functioning at their best to ensure we can effectively excrete any excesses hormones and toxins. Estrogen dominance basically means ones estrogen levels are too high, or there is an imbalance between the ratios of estrogen and progesterone. This can lead to painful periods, PMS symptoms, bloating, changes in mood, headaches, inflammation and possibly endometriosis or fibroids.
And while were on the topic, how does estrogen dominance affect fat loss/fat storage?
Any hormonal imbalance may have some kind of effect on weight. The body needs to be in a state of harmony and balance to be functioning at its optimal, therefore an imbalance of hormones may affect fat storage amongst some individuals.
I’ve also heard that having too low of progesterone can wreak havoc on us especially around our periods. Is there any truth in this?
Progesterone is the hormone that helps us feel at ease, its also responsible for preparing the body for pregnancy. During the second half of your menstrual cycle progesterone levels rise, if fertilisation of an egg for pregnancy occurs progesterone levels continue to rise. If pregnancy does not occur progesterone levels naturally drop, and the cycle repeats itself. However, having consistently low progesterone may lead to symptoms such as low mood and anxiousness, fertility or menstrual issues, heavy periods and more. It's important to manage stress as high levels of cortisol can really affect the bodies ability to produce progesterone.
Why do we all experience a different severity of PMS symptoms?
This all comes down to the individual. Genetics may play a role however diet and lifestyle are generally the main influencers on PMS. Note that intense PMS is not normal and may indicate there is something going on, so do see your nutritionist to get to the bottom of it!
Can adaptogenic herbs help to balance our hormones?
While I am no naturopath or herbalist, vitex (or chasteberry) has some really great evidence behind it, showing a notable improvement with hormonal regulation due to stimulation of the pituitary gland amongst those taking the herb. So this could be highly useful in the treatment of hormonal imbalances. Its always best to see a very qualified naturopath before taking any herbs.
What are endocrine disruptors? What potential endocrine disruptors should we
avoid?
Endocrine disruptors are found in things like plastics, pesticides and chemicals that we often use in everyday products, like cleaning products for example. High levels of exposure to these sorts of chemicals may cause a disruption to our own endocrine system. Avoiding plastics (like water bottles and plastic wrap), buying organic where possible and using more natural cleaning products are all good ideas for lowering the amount of exposure to these harsher chemicals.
What are your opinions on the effects of dairy on our hormones?
All milk contains small amounts of naturally occuring hormones, like estrogen and
progesterone. Milk consumption has been shown to raise serum levels of insulin-like growth factor (IGF-1) in humans which may have some affect insulin levels, but there really isn't enough definitive research. There are some studies which have shown regular dairy consumption (particularly milk) to worsen acne amongst acne sufferers. Personally, if you are someone suffering with acne, PCOS or any sort of inflammatory disorder ditching the dairy may help alleviate your symptoms. Overall it really comes down to the individual and how they react to it. Always choose quality products if you do choose to consume dairy.
Does sugar cause chaos for our hormones?
Yes! Insulin is a hormone which gets released after eating a meal. Its job is to help
with the uptake of glucose into body cells so it can then be used as energy, inturn
lowering glucose levels back down. However, if we are consistently eating meals that
are very high in glucose (sugar) we are not able to use it all and it gets stored as
“glycogen”. These constant up and down spikes of insulin wreck havoc to our
hormones, and can even prevent us from ovulating. Without ovulation we aren't able
to produce adequate progesterone! This could then lead you down the path to insulin
driven PCOS. So, avoid the sweet stuff! Stick to wholefoods and munch on fruit or
dark chocolate for a sweet fix! (check out my instagram for some sugar free recipes!)
If you loved this interview with Kelsey, head over to her Facebook
https://www.facebook.com/kelseyholtzhausennutrition/ to see her delicious recipes +
more!