Women’s hormones are complex and when there is an imbalance it can show up in various ways. Below is a list of factors to consider when balancing your hormones. Understanding these factors and their impact on your body is the first step towards taking control of your health. If you have hormonal problems, addressing the root cause and foundations is essential.
Stress
Stress contributes to many chronic conditions, including hormone imbalances. It increases cortisol production, which is released by the adrenals. This fight or flight hormone is designed to help in dangerous situations or acute challenges such as infections. However, chronic stress leads to a constant release of cortisol, which can reduce insulin sensitivity and disrupt ovulation. This can lead to what is called HPA dysfunction.
HPA Axis Dysfunction
HPA axis dysfunction refers to impaired communication between the hypothalamus, pituitary, and adrenals. The hypothalamus controls body temperature, hunger, and thirst. The pituitary controls growth, blood pressure, and specific aspects of pregnancy and childbirth. The adrenals produce hormones like cortisol. This dysfunction can be caused by prolonged stress and factors such as poor sleep, under-eating, nutrient deficiency, and circadian disruption. Blood sugar problems can also contribute to HPA dysfunction. If you have blood sugar regulation problems, eating low glycemic index foods is essential. You can check your cortisol levels and also consider getting a blood test to check your DHEAS levels, as DHEAS can become low during chronic stress.
Add Sweetness Into Your Life
I often advise clients to incorporate more sweetness into their lives, and I’m not just referring to sugary foods. Finding joy and rest can significantly improve your quality of life.
Start small if you need to. For instance, dedicate just one hour a week to caring for yourself. This is not a luxury; it’s a necessity. You could attend a yoga class, get a massage, get a facial, relax at the beach, play tennis, cook, or read a novel. Engage in activities you enjoy and know will make you feel good.
Exercise
Exercise is vital for hormones. The type of exercise you choose is up to you. The best form is always what you enjoy the most and what you will do. I personally love Pilates, as it is challenging yet can be quite calming. Regular exercise benefits us in numerous ways. It helps with the cortisol stress response, improves insulin sensitivity (important in PCOS), reduces inflammation, and improves circulation to your pelvic organs.
Reduce inflammation
Inflammation is a natural response that helps the body fight infections. However, excessive inflammation can cause problems. Chemical messengers called inflammatory cytokines, which assist in fighting infections, can interfere with hormone communication in the body. This disruption can affect the interaction between different body parts, such as the pituitary gland and the ovaries, which rely on hormones for communication. Inflammation can disrupt this communication, leading to irregular ovulation or a lack of ovulation. Additionally, inflammation can block hormone receptors and overstimulate estrogen and testosterone receptors.
Sources of inflammation include:
- Alcohol. Even a tiny amount will have adverse effects. Alcohol impedes estrogen detoxification, damages your gut bacteria and depletes you of glutathione, a powerful antioxidant
- Sugar. If you have PCOS with insulin resistance, you may need to be strict with sugar.
- Food intolerances. Common ones include wheat, dairy, and gluten.
- Histamine intolerance.
- Processed vegetable oils.
- Smoking.
- Stress.
- Environmental toxins.
You need to remove the source of your inflammation and also be consuming anti-inflammatory foods. Vegetables are powerful at reducing inflammation with their phytonutrients and antioxidants. Specific examples include leafy greens, broccoli, and bell peppers. Other anti-inflammatory foods include fatty fish like salmon, nuts like almonds, and fruits like strawberries and blueberries.
A note on phytoestrogens, these are plant-based compounds that can mimic the effects of estrogen in the body. They can benefit those with symptoms of excess estrogen. They include nuts, seeds, legumes, flax, and soy. It’s a little confusing but after menopause, they become pro estrogenic, therefore they can help relieve menopause symptoms.
Diet
For healthy hormones, it is important to consume nutritious food. Here are some key points to keep in mind:
- Protein: Protein is essential for providing amino acids necessary for repairing and maintaining hormones and organs. If you consume meat or fish, opt for organic options as they are less inflammatory. Limiting red meat to one serving per week or avoiding it completely is recommended.
- Complex carbohydrates: Carbohydrates aid in estrogen metabolism and contribute to feeding your gut bacteria. If you have hormonal issues, a low-carb diet could worsen your condition. I recommend speaking to me or a health practitioner to ensure you consume enough carbs. Women specifically need carbs to ovulate. Good sources include oats, rice, sweet potato, gluten-free pastas, and fruits.
- Fat: Cholesterol is a vital component for hormone production. Contrary to common belief, cholesterol is not necessarily wrong when consumed appropriately. Omega-3 fats are also anti-inflammatory. You can find good sources of these fats in fish, leafy greens, and eggs.
Supplements
Supplements will vary depending on the individual and the exact hormonal problems. Below are a few of the most commonly prescribed ones:
- Magnesium: stress and toxins cause the body to deplete Magnesium. Magnesium regulates your HPA axis; it also improves insulin responses.
- Vitamin D: vitamin D is more like a hormone than a vitamin. It is essential for insulin sensitivity and ovulation.
- Zinc: zinc reduces inflammation and helps the body’s stress response. It also nourishes ovarian follicles, assisting in ovulation and progesterone, and has anti-androgen effects.
- NAC: NAC helps with insulin sensitivity and also detoxification.
- B6: B6 is essential for estrogen detoxification, relieves histamine intolerance, and helps synthesise progesterone and GABA (GABA, the calming neurotransmitter).
- Curcumin: Curcumin reduces inflammation and lowers estrogen.
Putting it together
As you can see from reading through all the different health areas that need to be addressed, hormones are tricky. But balance can be achieved. With the right knowledge and careful management, significant improvement is not only possible but likely. I have personal experience with PCOS and I successfully pieced together all the areas. With careful management I no longer have symptoms.
If you would like a health plan specific to your condition or imbalances, please make an appointment. Guessing rarelyworks. Professional advice, with the right testing and the foundations set up, can get you feeling yourself again.
I also offer private online pilates sessions. If you’d like to explore the benefits of pilates, reach out and let’s chat.
If you missed part one, please read here.
