balancing female hormones
Hormones are the body’s inner guidance system and control panel; they act as regulators and messengers throughout the entirety of our body. They are concerned with much more than just the reproductive system; hormonal health is whole-body wellness. For more basic info about women’s hormones, click here.
Hormones impact everything we do and feel, and everything we do affects our hormones! Just as we can do things to support our hormones, many habits can also cause damage to them. Hormonal imbalance is the root cause of many conditions plaguing society, especially among women. Keep reading to learn more about hormone imbalances, their effects, and tangible tips for maintaining balance!
Hormone-imbalance-related issues have become normalized within society
Because these symptoms have been normalized, many of us do not even realize our hormones are out of whack and are forced to live through these fixable hormone imbalances, wreaking havoc on our mental and physical well-being.
Hormone imbalance (estrogen dominance)-related conditions
PMS - (over 160 documented symptoms associated with PMS), a few being:
Cramps
Hormonal acne
Mood swings
Insomnia
Cravings
Breast tenderness
Other conditions:
Endometriosis
Fibroids
PCOS
Infertility
Anovulation (lack of ovulation)
Long periods
Short periods
Heavy periods
Painful periods
Miscarriages
Hair loss
Hot flashes
Breast, endometrial, and gynecologic cancer
Thyroid malfunction
Gut dysbiosis
Osteoporosis
Cervical dysplasia
Depression, irritability, anxiety and anger
Post menstrual headaches and migraines
Zinc deficiency
Blood sugar dysregulation
Increased risk of autoimmune diseases
Water retention and bloating
*hormone imbalances are not the only cause of these conditions
Basic hormones to note
Cortisol- our survival hormone/stress hormone (learn more about cortisol here)
Estrogen (sex hormone)- directs female sex characteristics, slows bone loss, promotes cell proliferation, stimulates and protects brain cells, and creates progesterone receptors.
Progesterone (sex hormone)- maintains the lining of the uterus, relaxes muscles, stimulates bone growth, burns fat for energy, and, most importantly, balances estrogen's effects on the body
Testosterone (sex hormone) - male sex hormone, which women, too, need ample amounts, especially during our ovulatory phase. However, most of us either have too little (high anxiety, poor muscle and bone strength) or too high (PCOS / PCOS symptoms)
*xenohormones are man-made substances that mimic hormones in the body and can cause many problems and contribute to hormone imbalances (I will get to these in a bit)
Estrogen and progesterone balance and estrogen dominance
Maintaining a balance between progesterone and estrogen is vital for hormonal health. In order for estrogen to work correctly, it has to be in the right balanced ratio with progesterone. Without adequate progesterone, your body will be in estrogen dominance or estrogen saturation. Simply put, this means there is too much estrogen in the body. This common hormonal imbalance may contribute to conditions such as PMS and, over time, breast, endometrial, and gynecologic cancer.
Common causes for estrogen dominance:
Chronic stressors:
Mental:
Our primitive bodily systems cannot differentiate between stress signals. For Example, if we are stressed, our bodies cannot tell whether we are running from a tiger or just have a million assignments to complete. In return, our Adrenal Glands produce cortisol to keep us going.
HOWEVER, constant stress can lead to adrenal fatigue. In this state, our body begins to "steal" sex hormones, especially progesterone, to produce extra cortisol (our stress hormone). This leads to an estrogen-dominant state because there isn't enough progesterone to balance it.
Read more about the adrenal gland and adrenal fatigue here!
Physical:
Too few calories or too little of any macronutrient (i.e., carbs, fat, or protein) can downregulate sex hormone production by upregulating cortisol and our stress hormones.
Too little fuel leaves our body feeling unsafe, which tells our adrenals to produce cortisol, our stress hormone. This can cause anxiety, irritability, hangriness/cravings, and sleep problems.
Likewise, over-exercising has the same effect in creating excess amounts of adrenaline and cortisol.
Learn more about creating balanced meals here!
Environmental:
Xenoestrogens are man-made chemicals found in tap water, fragrances, non-organic food (pesticides and herbicides), birth control pills, receipts, conventional sunscreen, artificial food dyes, basically all forms of plastic, some home furnishings, etc.
They mimic our estrogen but can be 1000X more powerful, and the greater the number of exposures, the more significant the impact. There are no known benefits to these molecules – only increased health risks.
Read more about xenoestrogen in beauty products here!!
Inadequate functioning of crucial organs and systems:
For hormonal health, your estrogen and progesterone need to be balanced. To balance these hormones, the health of your body’s other organs and systems is essential, specifically your liver, digestive health, adrenals, thyroid, and lymphatic system.
Liver
Our liver metabolizes estrogen and performs many more vital functions within the body. It needs co-factors (vitamins & minerals) and enzymes to work correctly. If you have deficiencies in these liver-supporting nutrients, you may be unable to metabolize estrogen effectively.
Also, an overworked/stressed liver leads to hormonal imbalances. Lifestyle, nutritional, and environmental factors can negatively impact the health of your liver.
Learn more about the liver and liver health here!
Gut health - digestive health
An imbalance in your gut flora (too many bad and not enough good gut bacteria) can also lead to excess estrogen.
After the liver processes estrogen for elimination, it is your guts' task to remove it from your body. If you are experiencing constipation, your estrogen isn't making its way out but instead going back into circulation in the body.
Identifying and treating the UNDERLYING cause of your digestive issues is critical in creating optimal hormonal health.
Adrenals
The adrenal glands are also known as our body’s “stress glands.” If the body is under stress, the adrenal glands produce cortisol. When experiencing excessive stress, the body converts progesterone into cortisol to keep up. However, in the case of chronic stress, this depletes our progesterone and leads to estrogen dominance.
The thyroid
The lymphatic system
The lymphatic system is just as crucial as the endocrine system when balancing hormones. The lymphatic system carries fuel throughout the body, assists the immune system, and clears waste from your body. A dis-functioning lymphatic system halts the clearing of excess estrogen, contributing to estrogen dominance.
Your lymphatic system depends on the muscle’s ability to pump lymph (body fluid) through your liver, kidneys, and colon for waste removal — movement helps the muscles contract and move lymph throughout the body! Therefore, daily movement is vital for a healthy lymphatic system — a lack of exercise is the primary cause of a stagnant lymphatic system.
Habits to support hormone balance and decrease estrogen dominance
Nutrition
What we put into our bodies has the power to heal or to make us sick. Our cells, which power our organs, tissues, and glands and therefore influence the balance of our hormones, rely on certain information provided by specific vitamins, minerals, proteins, fats, carbohydrates, and fiber that we get from the foods we eat.
To get all the essential nutrients the body needs, I recommend following the Mediterranean way of eating, which focuses on a variety of fresh, whole, and nutrient-dense foods (lots of fruits and veggies, high-quality protein, healthy fats, nuts, and seeds, and complex - high fiber carbohydrates). Learn more about nutrition here!
Also, eating regular macronutrient-balanced meals helps to stabilize your blood sugar and cortisol production! If you are not consuming adequate amounts, the body does not feel safe. This causes stress on the adrenals and an increase in cortisol levels. Over time, the adrenals will begin to use progesterone to make cortisol — this is a cause of estrogen dominance. Learn more about cortisol here.
Sleep
Sleep is essential for your overall well-being. It allows your body to rejuvenate, removes toxins, and provides a way for your mind to process emotions and sharpen your physical reflexes, fine motor skills, and judgment. As you sleep, your brain and body can emotionally and physically regenerate. Your brain is enabled to form new connections, and your body can repair any damage that has been done while you are awake.
It is essential to regulate your natural circadian rhythm.
Cycle-syncing
Cycle Syncing - moving, acting, and eating in rhythm with your hormones
Another good habit is to be aware of your specific bio-individuality by tracking your menstrual cycle throughout the month. Learn more about the women’s menstrual cycle here and cycle syncing here.
Limiting exposure to environmental toxins and xenohormones - promoting liver and overall health
Long-term exposure to environmental toxins and xenohormones can cause hormonal imbalances and damage to our liver. Other habits and foods we consume cause damage to our liver function. Learn more about the liver and liver health here!
Tangible tips for hormone balance and health
Reduce screen time before bed, especially 1 hour - to 30 minutes before bed: blue light kills melatonin and increases cortisol production — disrupting the natural circadian rhythm
Try to get 8-9 hours of sleep: 7 some nights is fine; try to be in bed by 10 — it allows your body time to heal and detoxify
Reduce caffeine intake: caffeine elevates cortisol; too much cortisol contributes to estrogen dominance. Also, be sure not to drink caffeine on an empty stomach (drink caffeine (coffee, matcha, etc.) with or after breakfast)
Coffee WITH or AFTER breakfast: coffee or caffeine on an empty stomach negatively affects blood glucose; you can also add things like coconut oil and collagen to your coffee to make it more blood sugar-balancing
THREE balanced meals a day: compose meals of complete protein, fat, and carb/fiber at every meal to keep your blood sugar balanced
Eat various whole foods of plants and fiber, healthy fats, and quality protein: The nutrients and plant-based chemicals these foods contain will nourish your glands and organs and promote hormone balance. It also helps to reduce inflammation, which is key in addressing PMS/hormone imbalances. A great way to ensure quality nutrition is to follow the Mediterranean way of eating
Try to eat every 4 hours (not including sleep, of course): it helps stabilize your hormones and blood sugar (keep your body feeling safe)
Try to exercise, eat, and push yourself in sync with where you are throughout your cycle: refer to my blog about cycle syncing!
Read the labels of the food you are eating and the beauty products you are using: avoid artificial fragrances and colors in your beauty products and artificial flavors, sweeteners, and preservatives in foods (many beauty products contain xenoestrogens, which directly contribute to estrogen dominance!)
REDUCE STRESS: (take some time for yourself! Be kind to your body and mind — support your adrenals and, therefore, your hormones
Get outside: sunlight in the morning is excellent for overall health, balancing the circadian rhythm and vitamin D absorption. Also, fresh air is great for managing stress and adrenal health!
Sources:
Hormone Intelligence, Aviva Romm, MD
The Encyclopedia of Natural Medicine, Murray, ND & Pizzorno, ND
https://womeninbalance.org/about-hormone-imbalance/
Dr. Bob’s Drugless Guide to Balancing Female Hormones, Dr. Bob DeMaria
https://www.peacelovehormones.com/blogs/life-style/the-four-phases-of-the-menstrual-cycle