Kelley Chiropractic Center,
LLC i f.Kelley, ma,dc
5220NE Shell World Place, # B
541-265-5132
Newport, OR.
97365
e-mail:doc@tnhp.net
Balancing Hormone Levels
There are a number of natural ways to help improve and maintain your optimal hormone
levels. The following recommendations apply equally to males and females.
Weight and Alcohol
If you are overweight, following the rest of these suggestions will help you reach normal
weight levels. Alcohol consumption can adversely modify the release of hormones. If you
have symptoms related to hormone imbalances, you should greatly reduce or eliminate
alcoholic beverages.
Exercise
If you are exercising regularly, consider modifying it slightly to increase its effectiveness while
decreasing the amount of time it takes. If you are not exercising regularly, this is the simplest
way to get the most benefit in the least time. This technique goes by a number of different
names. I prefer "High Intensity, Short Duration." You select the type of activity you enjoy
most or dislike least.
1. Do your activity, whether walking, running, biking, aerobics, swimming, weight
training, etc., about ninety percent as hard as you can for thirty seconds.
2. Relax or continue doing your activity with very little effort for ninety seconds.
3. Repeat 1 and 2 for a total of eight sets.
4. Do this type of exercise only two, or no more than three, times a week.
At first, it is very difficult to complete eight sets. Be kind to yourself and progress within
your comfortable limits. When eight sets become easy, increase the benefits of your exercise
by gradually decreasing your rest time from ninety seconds to sixty seconds. You can also
increase the difficulty of your activity For example, walking or biking up hills instead of
level or switch to a different activity.
Exercising this way boosts your metabolism for almost twenty-four hours. In other words,
you are continually burning calories throughout the rest of the day. This makes it excellent for
helping reach your body weight goals.
Intermittent Fasting
This is another recommendation frequently called different things, with all of them being
quite similar. It does not mean going without food for extended periods of time. You consume
all your daily calories between lunch, 11 am to 1 pm, and dinner, 6 pm to 8 pm Atypical
intermittent fast would be not eating from dinner until lunch the next day. These
approximately sixteen hours without food give your body a much needed break.
Make this an easy transition by choosing a weekend day instead of a work day to begin After
one day a week becomes easy, try adding more days. When you reach three days a week it is
the same as if you tasted for an entire day that week. These fewer calories each week quickly
add, with your High Intensity, Short Duration exercise, to an extremely effective weight
normalizing program
Diet
Choosing organically grown foods, whenever you can, applies to all the following
recommendations. Not only do organic foods contain more nutrients, they taste better.
As much as possible, avoid anything made with simple sugars or artificial sweeteners. Also
minimize anything made with grains or flours containing gluten.
Some of the best sources of quality protein include free-range eggs, chicken, turkey, grass-fed
beef wild game, deep ocean fish, and sprouted seeds and nuts.
Other excellent food choices for hormone balance include cruciferous vegetables such as
broccoli, Brussels sprouts, cabbages and cauliflower. Also emphasize dark green vegetables
as well as fermented foods for their natural probiotics. For flavoring use lots of onions and
garlic and season with, especially turmeric, thyme, rosemary, sags and oregano. Freely add a
little zest with lemons and limes.
Make sure you consume plenty of healthy organic oils such as found in avocados, extra-
virgin olive oil, coconut oil and butter from grass-fed organically raised cows.
Supplements
Vitamin D3 (cholecalciferol) with Vitamin K2 (menoquinone) can vary significantly from
person to person You should have your blood tested for 25 (OH) D - 25-hydroxyvitamin D.
An optimal range for healthy vitamin D blood levels is 50 - 70 ng'ml Ifyour blood levels are
low, current research indicates you need about 35 IU ofD3 and about 3.5 micrograms ofK2
per pound of body weight. Monitoring your blood levels every three months will let you
know if you need more or less than this amount daily.
Blood levels of DHEA (dehydroepiandosterone) often fall with age. Check your blood levels
before supplementing. Every three to six months thereafter recheck to insure the amounts you
are taking are working correctly for you.
Vitamin E Complex contains several forms of tocopherols such as d-alpha, d-gamma and
mixed tocopherols. Typical doses vary from 400 to 1,200 IU daily.
Krill Oil and Pronova Fish Oil contain the best ratios of essential fatty acids. A typical dose is
500 to 1,000 IU per day.
Minerals, especially magnesium, are very important. Look for mineral supplements with
equal or greater amounts of magnesium than calcium The best mineral supplements are
chelated with amino acids or derived from natural sources.
Stress Relief
Stress is inevitable and unavoidable. Techniques to help cope with and reduce stress include
tiling, like regular exercise, yoga, tai chi, meditation and grounding.
Grounding is a very simple and easy way to reconnect with the earth. Walk barefoot,
especially early in the day, on dew covered grass. Go for a barefoot walk on the beach. Walk
in a park or forest where you can hug lean against or sit under a tree.
Best of all, relax and enjoy every moment you possibly can Love your friends and family.
Sing. Dance. Smell the flowers. Marvel at sunrises and sunsets. Share your smile and a hug.
n-fuzed Testosterone and n-fuzed Estro-Fem
Besides the above suggestions there are two natural products clinically proven to help
optimize male and female hormone levels: n-fuzed Testosterone for males and n-fuzed Estro-
Fem for females.
These products are created with a proprietary process to "n-fuze" the electromagnetic
properties of a specific herbal base into the crystalline structure of a purified water medium
This process potentates the medicinal properties of the botanicals to produce a significantly
more effective product than regular herbal extracts.
n-fuzed Testosterone and n-fuzed Estro-Fem are available from Harmonic Innerprizes. Order
online at www.Harmoniclnnerprizes.com or call 888-667-4300.