6 natural ways to support hormone health
As I explored my new year intentions in my last post, I wanted to share a personal intention of mine for 2023 that I know so many of you will relate to:
Balancing hormone health.
I know hormones can feel like a buzz word lately, but it’s not without merit. As women, our hormones play a vital role in our mental, physical and emotional well-being, and if they’re not taken care of, they can be the hidden culprit behind symptoms like chronic fatigue, weight instability, digestive issues, poor sleep, skin issues, depression, anxiety and low sex drive… to name a few.
But what exactly are hormones?
Simply put, our hormones are “messengers” that travel through the bloodstream and tell our organs what to do. When regulated, they ensure all of the systems in our body work in harmony together. The main hormones that you should know about are:
Estrogen:
Estrogen is the key regulator of our reproductive system and breast health, yet it also plays a vital role in maintaining our bone, cardiovascular and cognitive health. When our estrogen levels are too low, we experience unexplained mood swings, less frequent periods and difficulty sleeping. When they're too high, unexplained weight gain can occur, loss of sex drive and increased symptoms of depression and anxiety.
Progesterone:
Progesterone is the key regulator of our menstrual cycle and maintaining a healthy ovulation cycle. When our progesterone levels are too low, we can experience abnormal menstrual cycles, a decreased sex drive and difficulty conceiving.
Cortisol:
Also known as the stress hormone, Cortisol is released when the brain thinks it’s under attack. The trouble is, whether the cause of stress is an actual threat, or you just have a lot on your plate right now, the body’s response is the same: release more cortisol. Most women today are under chronic stress, which can be detrimental to our health. When cortisol is in excess, all the bodies’ other functions get put on the back burner: metabolic hormones, growth hormones, sex hormones, dopamine… none are as important to the brain as escaping the perceived “threat.”
Thyroid:
The thyroid gland releases hormones called T3 and T4, and these are the main hormones involved in digestive health, energy, healthy weight maintenance, internal temperature regulation, and skin health. If you don’t produce enough T3/T4, this can lead to what’s known as hypothyroidism, and if you produce too much, this leads to hyperthyroidism. Thyroid imbalances are complex and should always be addressed first and foremost by an endocrinologist.
Insulin:
Whenever we eat, insulin tells the body to store our food as energy. Healthy insulin rises gradually, to a moderate level, and returns back to baseline after we’ve finished digesting. However, refined carbohydrates and foods with high added sugar can cause insulin to spike dramatically, which leads to poor gut health, excess estrogen, and excess testosterone. Eventually, chronic insulin spikes can lead to weight gain, insulin resistance and - in more serious cases - type 2 diabetes.
Testosterone:
A less talked about hormone for women, healthy testosterone levels are essential for healthy fertility, menstrual health, bone health, and a healthy sex drive. Excess testosterone can lead to a condition known as PCOS, and low testosterone can be the hidden cause of low sex drive, missed periods, or impaired bone health.
How do hormones become imbalanced?
There are many ways our hormones can get out of balance, but the main ones I see are…
Stress: Chronic stress releases cortisol, which depletes the functioning of other key hormones.
Nutrition Deficiencies: A diet that lacks nutritional balance depletes the strength of our hormones. Similarly, food sensitivities can lead to nutritional deficiencies, which can then cause hormonal imbalance. A diet rich in whole foods and meals that are balanced with the appropriate amount of protein, fat and carbs are essential for healthy hormone functioning.
Certain Medications have side effects that can disrupt healthy hormone production.
Toxic Load: Unfortunately, synthetic ingredients that hide in conventional skincare and household products can disrupt the release of certain hormones if we are overexposed (or if our immune system isn’t strong enough to fight off the toxins). If you’re interested in learning more about toxins, you can check out my post on healthy detoxing here.
Our body is pretty good at letting us know when things aren't functioning to our highest level - that’s why symptoms like fatigue, digestion issues, and skin problems are often signals for something deeper.
Signs of hormonal imbalance can include….
High levels of fatigue and “the mid day crash”
Weight gain or weight loss
Heavy and painful periods
Poor digestion
Skin problems: acne, eczema, psoriasis etc.
Heightened levels of anxiety or depression, beyond what’s normal for you
More complex symptoms can be insulin resistance, hypothyroid, hyperthyroid, diabetes and polycystic ovary syndrome (PCOS) and
6 natural ways to support your hormones
If you are experiencing signs of hormonal imbalance, be sure to talk to your doctor, as they might be able to detect the deeper issue and treat it accordingly. In the meantime, there are many natural ways you can support and nurture your hormones today.
Here are 6 ways to optimize your hormone health for increased energy, health and vitality:
Eat more Protein: Protein is the most under consumed nutrient, especially for women. I know you love avocado toast for breakfast, but you must pair it with a protein if you want to boost your hormonal health! Adding protein to every meal will lower insulin, keep you fuller and satiated, and support your gut health - which brings me to my next point.
Keep a healthy gut: Did you know that poor gut health increases estrogen levels and associated diseases such as PCOS and endometriosis? Adequate fiber (20-30g per day), a high quality probiotic and daily movement - even low impact movement like walking - should be staples in your wellness routine.
Prioritize sleep: 7 - 9 hours of sleep gives our bodies and hormones time to regulate. While we’re sleeping, our hormones are working to reset and replenish the body for a new day. Without proper sleep, we don’t get the proper “reset” that we need.
Lower your sugar intake: Monitoring sugar is vital for optimal hormone health - particularly added sugar and artificial sugar. Opt for naturally sweetened desserts and snacks, and be mindful of added sugar on nutrition labels. As a guideline, try to stay under 25g of added sugar per day. Once you start paying attention to how much sugar is in everyday products, you may find that you’re way above the 25g guideline. Remember not to judge yourself, and to take it slow! Small changes yield the best results. Note that natural sugars (like those found in fruit) are not the same as added sugar, and are not to be included in the 25g guideline.
Don’t restrict carbs. Carbohydrates are essential for healthy hormone function, particularly for women who are chronically stressed or anxious. Instead of going low carb, try this approach instead: look for carbs that have fiber (whole grains, fruit, legumes, potatoes etc.), and always pair your carbs with protein + fat. For example, instead of eating an apple on its own, you can support your hormone health by adding nut butter and a hard boiled egg. Or, instead of eating pasta with a basic marinara, top it with a protein-rich bolognese sauce like this one. Adding protein & fat to your carbohydrates is the best way to ensure your hormones are happy and healthy.
Consistent exercise: While the benefits are endless with a consistent exercise routine, it’s no surprise that it does wonders for our hormone health, too. When we exercise, our hormone receptor sensitivity increases, which allows our bodies to send the right hormones to the right places! Consistent exercise does not have to look like 5 days of Barry’s… in fact, I don’t recommend high impact workouts more than 3 times a week if your hormones are out of balance. Low impact movement like lifting weights, walking, yoga or pilates are great options for optimizing hormone health.
Reduce toxic load in your household and beauty regime: As you know, I’m a huge advocate for using natural skincare and household products. Increased exposure to pesticides and certain plastics in household chemicals, as well as Phthalates in cosmetics, can cause an imbalance in our hormones and our skin’s natural microbiome. Try to use organic products wherever possible, and start with 1 product at a time so you don’t overwhelm yourself. Be mindful of products that “greenwash,” aka fool you into thinking they’re clean with pretty packaging when, in reality, they have loads of harmful ingredients. You can check out this cosmetics database to see if products are truly non-toxic.
Even though hormone imbalance is a prominent issue for many women, supporting your hormones doesn’t have to be complicated. The long-term solution, like many things in life, is found in what we put in and on our bodies. With proper nutrition, regular exercise and a non-toxic lifestyle, together we will be on our way to happy hormones and, therefore, a happier life.
If you need support reaching your health & wellness goals, balancing hormones and gut health, you can book a call with me by filling out this form here.
Until next time,
Alex
