Supporting Hormones
As a woman in my early 40’s I am learning through experience the impact of hormonal imbalance on my body. This coupled with effects of autoimmune disease is an interesting journey. My life experiences has affected so much of my learning and how I approach my nutrition practice. We very much tend to think of our body’s as linear being but it is really very intertwined.
I love the Functional Medicine approach and looking for roots of symptoms. As I have been navigating and researching my own health I am so often blown away at how amazing and complex our bodies are. Most recently I had a DUTCH test performed to help me gain clarity around my hormones. (Please reach out if you would like to learn more about this test). As I started reviewing my results there are common themes that I kept seeing around supporting our hormones as driven women who often wear many hats in our lives. I wanted to share some key topics with you all!
Liver & Gut Support
The liver is the second largest organ in your body, next to your skin. One of it’s many many roles is to help regulate the balance of sex hormones, thyroid hormones, cortisone and other adrenal hormones. The liver transforms or removes any excess hormones from the body.
The need to support and balance estrogen in relation to progesterone is one area that I am seeing great importance. The female body produces three principle types of estrogen - estrone, estradiol and estriol. Scientists have discovered estrogens break down into metabolites with varying levels of estrogenic activity. The stronger the estrogenic effect, the more increased risk of developing estrogen related cancers.
The liver controls estrogen levels in two specific ways:
By producing a substance called sex hormone-binding globulin (SHBG) which helps to regulate levels of free estrogen.
By detoxification of estrogen through specific liver pathways known as Phase 1 and Phase II.
Phase I
This is the liver pathway responsible for breaking down substances, and moving them onto Phase II. Foods such as cruciferous vegetables like broccoli, kale and brussel sprouts can stimulate enzymes, to promote the metabolism of estrogen into milder forms and reducing health risks. The Phase I pathway can be affected by alcohol, medications, nutrient deficiencies and grapefruit by interfering with enzymes and may subsequently alter hormone balance.
Phase II
The Phase II pathway depends on a large number of nutrients, including enzymes and amino acids to add to the toxic chemicals processed in Phase I, to render them harmless. The liver transforms the toxins into water-soluble substances that can be eliminated from the body.
When there is an imbalance in Phase I or Phase II of the liver pathways, estrogen can be reabsorbed through the digestive system and returned to the liver, adding to the overall estrogen load on the body, which can result in higher levels of estrogen.
We can support the liver and gut in the elimination of these excess hormones through supplements and diet. Consider a high quality probiotics to help crowd out the “bad bacteria” and improve the diversity of your gut microbiome. Strive for at least 25 grams of fibre per day by eating plenty of vegetable; this will help to keep your bowels regular and help with the elimination of waste, including unnecessary estrogen.
Stress & Sleep
Our lives have become fairly fast-paced and many of us wear many hats, which can lead to chronic stress. We aren’t meant to lead stress free lives and many would argue that stress in a healthy dose is where we learn and grow. Learning to support your body respond and recover from stressful situations is a great tool. Some of these are easier said than done and take practice:
Perception: if we can practice perceiving a situation as an opportunity (happening for us) rather than a threat (happening to us), it can change the chemical response in the body. Reducing the time spent in fight or flight and thereby the production of cortisol.
Movement: a 20-30 min walk in nature free of distractions.
Deep breathing. I personally like the box breathing technique (in for 5 sec, hold for 5 sec, out for 5 sec hold for 5 secs) repeat for 2-5 mins.
For some women supporting their adrenals with supplements and shifts in lifestyle will help their hormonal response to stress.
Sleep is essential to your body to repair and handle stress. There are many factors that can affect sleep:
Going to be and getting up at a regular times
Exposure to full spectrum morning daylight
Daily movement
Reducing stressors like exposure to screens, consuming alcohol, sugar and caffeine.
Dark and cool bedroom
Free of external noises
Keep tech and screens out of the room
Take a bath, read or do some deep breathing to prep you body and mind to sleep
can all set you up for a successful nights sleep. That being said imbalance in your hormones and deficiencies can all contribute to sleep disturbance.
Functional Foods
I love the quote ‘let food be thy medicine and medicine be thy food.’ We have the wonderful opportunity to have the choice of so many different foods. We can choose foods that will help to support hormonal balancing. I like to focus on what to include over what to eliminate! Here are a few key foods I like to bring in and why!
Cruciferous Vegetables: these veggies include a phytochemical known as indole-3-carbinol, which promotes liver function and is important for hormone balance. Some of my favourites are bok choy, broccoli, brussels sprouts, cabbage, cauliflower, kale and radishes.
Nourishing Fats: fats are the building blocks for hormone production and will also help to reduce inflammation. Some of my favourites to use are extra virgin olive oil, flaxseed oil, avocado oil, raw unsalted nuts or seeds, nut butter, and avocados.
Bright Coloured Vegetables: we have all heard that we should eat a rainbow everyday week. Doing so will help to ensure that you're getting a variety of phytonutrients, vitamins and minerals. Choose the best quality that you can afford- ideally organic to avoid the added chemicals.
Quality Protein: Eat quality protein at every meal whether you choose animal or plant protein. When eating animal protein, ensure that it's hormone free by choosing organic grass-fed meat and pasture raised eggs whenever possible. Wild caught fatty fish such as herring, mackerel and sardines are an amazing source of building blocks for hormone balance.
Ground flax seeds: they are a rich dietary source of lignans a type of phytoestrogen which helps balance your estrogen levels. You can add them to a smoothie, oatmeal, salads, soups, and other foods.
Magnesium Rich Foods: magnesium is found in foods such as dark leafy green vegetables like spinach and kale. Magnesium is a natural tranquelizer that is great to support the nervous system. As well as it helps improve insulin sensitivity and blood sugar regulation. Other foods that contain higher levels of magnesium include avocados, chickpeas, lentils, almonds, brazil nuts, cashews, pine nuts, pumpkin and sunflower seeds.
Fermented Foods: are a wonderful probiotic food. Great to support the gut microbiome. I love kombucha, kefir and fermented vegetables. They aren’t difficult to make at home either!
If you have more questions on how to dive more into supporting your hormonal balance or your body in general I would love to hear from you!
Disclaimer
The entire contents of this website are based upon the opinions of Green Thumb Health & Nutrition. Please note that Green Thumb Health & Nutrition is not a dietitian, physician, pharmacist or other licensed healthcare professional. The information on this website is NOT intended as medical advice, nor is it intended to replace the care of a qualified health care professional. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.
