When it comes to health, hormones and gut bacteria have a much bigger impact than many people realize. If you doubt the very real power of hormones to affect everything from mood, to weight, to bowel health, ask the nearest pregnant woman OR PRETEENAGE GIRL if she’s noticed any difference in these areas since ... but better do it at a distance :)
What factor contributes to weight gain during pregnancy? Hormone balance.
What causes weight fluctuations, bloating and other health symptoms during
that time of the month? HORMONES?
What causes men to naturally put on muscle more easily or lose weight
more quickly? Hormones.
What is a huge contributing factor of growth in children? Hormones.
What controls ovulation, reproduction, pregnancy, etc? Hormones.
Yes, when it comes to losing weight or improving health, what do we focus on? Calories… or micronutrients… or diets. Those with symptoms like fatigue, skin issues, weight gain, weight around the middle, trouble sleeping, always sleeping, PMS, endometriosis, infertility, PCOS or other issues may find that addressing hormones is vital for recovery.
So whats a hormone? Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues and organs. They work slowly, over time, and affect many different processes, including metabolism, sexual function, reproduction, mood and much more.
Endocrine glands, which are special groups of cells, make hormones. The major endocrine glands are the pituitary, pineal, thymus, thyroid, adrenal glands and pancreas. In addition, men produce hormones in their testes and women produce them in their ovaries.
If you are among the THOUSANDS of people I know who have started exercising and eating well (or at least a heckuva lot better) and have not seen improvement in weight, energy or other health markers, then read on. This may hit a nerve and you may discover you have an underlying problem with hormone balance.
The body has a complex system of hormones, and they ALL fluctuate throught the day contrnuting to the syptoms and results you are experiencing. To name a few:
- estrogen,
- progesterone,
- cortisol,
- oxytocin,
- leptin,
- ghrelin,
- thyroid hormones,
- melatonin,
- serotonin
Most people have heard of all or some of those.
Below is just a list of basic behaviors that will impact your hormones in a positive way putting closer to the drivers seat of your heath if balancing your hormones is a priority of yours.
I've highlighted the really easy steps in red for those who don't want to read all the whys and hows, and just want to skim and find out what to do!
Nothing here is hard to do or expensive. the actions below are also nothing ground breaking but some things I've found across many many highly reputable sources as I've read through the years and wanted to share as sort of a primer just to help those that may not want to spend all of that time reading.
Also, now that Im 43, I am also my very own lab rat and have found these things to be true 100% of the time in the real world.
So again, feel free to fact check anything although nothing here is controversial. Just the basics so you can identify any next steps for your own journey.
I've highlighted the really easy steps in red for those who don't want to read all the whys and hows, and just want to skim and find out what to do!
Nothing here is hard to do or expensive. the actions below are also nothing ground breaking but some things I've found across many many highly reputable sources as I've read through the years and wanted to share as sort of a primer just to help those that may not want to spend all of that time reading.
Also, now that Im 43, I am also my very own lab rat and have found these things to be true 100% of the time in the real world.
So again, feel free to fact check anything although nothing here is controversial. Just the basics so you can identify any next steps for your own journey.
1. Limit the Caffeine
2. Eat Enough Healthy Fats
Its hould be no secret that too much caffeine can wreak havoc on the endocrine system, especially if there are other hormone stressors involved, like pregnancy, presence of toxins, beneficial fat imbalance or stress.
But don't stop reading because ya girl is a self professed caffeine advocate! Theres hope for all of us LOL.
But don't stop reading because ya girl is a self professed caffeine advocate! Theres hope for all of us LOL.
Cut down the caffeine if you can, or replace with beneficial herbal teas or other warm drinks that mimic the feel of coffee if that is your jam. If sodas are your jam, we may need to talk, but there are ways to get the sweet bubbles without the caffeine at least once a day. Sometimes just a small effort leads to HUGE results, so replace 1 caffeinated beverage with a similar drink at least one a day - especially if you add the other hints here and the cummulative effect is what matters.
2. Eat Enough Healthy Fats
The fat content of the human body is largely saturated fat, with only about 3% of the body’s fat coming from other types.
The 3% of the body made up of polyunsaturated fats contains both Omega-3 fats and Omega-6 fats in about a 50:50 balance. This ratio is extremely important for health, and it is often ignored.
Seed based vegetable oils (like canola oil, soybean oil, etc.) are very high in Omega-6 fats and low in Omega-3 fats.
Omega-6 fats are widely regarded as INFLAMMATORY. EEEEEEK. Omega-3 fats are ANTI-INFLAMMATORY, so it matters and its easy to change.
Seed based vegetable oils (like canola oil, soybean oil, etc.) are very high in Omega-6 fats and low in Omega-3 fats.
Omega-6 fats are widely regarded as INFLAMMATORY. EEEEEEK. Omega-3 fats are ANTI-INFLAMMATORY, so it matters and its easy to change.
And check this out. OMEGA-3 fats are vital for proper cell function and especially for hormone function, as these are literally the building blocks for hormone production. Emerging evidence suggests that that this inflammation can occur in arterial cells (potentially increasing the chance of clogged arteries), skin cells (leading to skin mutations) and reproductive cells (which may be connected to PCOS and other hormone problems).
In addition, Omega-3's through a complex system including stess relief and balancing hormones aid the body in weight loss.
In addition, Omega-3's through a complex system including stess relief and balancing hormones aid the body in weight loss.
Quality sources of fats include avocados, animal fats, olive oil, grass fed meats, pastured eggs, and raw dairy (for those who tolerate it). Quality seafood is also very important, as it is nature’s best source of naturally occurring Omega-3s.
Bottom line: Don’t eat fats like vegetable oil, peanut oil, canola oil, soybean oil, margarine, shortening, or other chemically altered fats. Choose fats like coconut oil, real butter, olive oil, and eat lots of high Omega-3 fish. Or supplement from a reputable brand - I am a huge fan and have seen awesome results with a brand used my Olympians and professional athletes. Its clean,pure and not expensive and the best I have found and I see now the huge impact its making on my hormones with the onset of some huge hormone changes that came on in the last 2 years.
3. Avoid Harmful Chemicals
Harmful chemicals found in pesticides, plastics, household cleaners, and even mattresses can contain hormone disrupting chemicals that mimic hormones in the body and keep the body from producing real hormones. Things like hormonal birth control can (obviously) do the same thing.
For those with a hormone imbalance or who are struggling to get pregnant, avoiding these unnecessary chemicals is worth your attention I feel. Cook in glass or non-coated metal pans (no non-stick or teflon) and avoid heating or storing foods in plastic. Find organic produce and meat whenever possible and don’t use chemical pesticides or cleaners.
4. Prioritize Sleep
Before you start talking about why this is hard for you just know know this is either really hard or really easy for most. So if you're a sleepy head, skip this one. Without adequate sleep, hormones will not be in balance. Period.
While you’re sleeping, your body is extremely active recharging the mind, and creating hormones. Skimping on sleep, even for one night, can have a tremendous impact on hormones and even one night of missed or shortened sleep can create negative hormone levels.
Try some of these tips to help improve sleep:
- Improve your sleep environment by removing artificial light, optimizing temperature and sound, and other stimuli. (everyone reads it but who does it!!? LOL)
- Create a daily routine to help support your natural circadian rhythms. Wake up and go to bed at the same time, even on weekends to keep your hormone cycle regular.
- Eat a high protein/high fat snack a few hours before bed (7pm or earlier) or consume a lot at dinner. If you have trouble falling asleep, try a non addictive supplement or see a professional. I use one that I love because while Melatonin knocks me out, I wake up hung over most of the day and need caffeine to feel good (see above!) so this one is gentle, effective, and I wake up ready to KILL IT!
- Drink enough water during the day and stop drinking about 2 hours before bed so you don’t have to wake up to use the bathroom. I think this is brilliant!
- Take a soothing salt bath about an hour before bed with some relaxing music or a great book. Fat chance for some but again, imagine this just here and there plus taking your Omega-3's and replacing 1 drink with decaf. THe effects would be RADICAL but the changes small!
- Pray, meditate or find a way to reduce stress. I would love comments here if you would like me to convince you that if you don't have a stress relief plan you are not living in reality.
5. Supplement Wisely
Unfortunately, we live in a world where stress is guaranteed, the food supply is often depleted of nutrients due to over-farming, the water is often contaminated with chemicals, and even the air can contain compounds that cause havoc in the body.
Ideally, we could get all of our nutrients from food, properly hydrate from water, and get enough Vitamin D from the sun on a daily basis. We’d get magnesium from the ocean and not get deficient in the first place since we’d be consuming adequate minerals from eating fresh seafood. Since this is rarely the case, supplements can sometimes be needed! I’ve shared the basic supplements that I take before, but certain supplements are especially helpful for hormone balance.
NOTE: Make sure to check with your doctor or health care professional before taking any new supplements, especially if you are on medications or contraceptives.
Maca– A hormone boosting tuber in the radish family with a long history of use in Peru. Women who use this often see improvements in fertility, reduction in PMS and better skin/hair. It can help men with sperm production, testosterone levels and muscle composition. Maca is a good source of minerals and essential fatty acids, which is one of the ways it supports hormone balance. It is available in powder form (least expensive option) or in capsules. Maca should be discontinued during pregnancy.
Magnesium– Magnesium is vital for hundreds of functions within the human body and many of us are deficient in this master mineral (here’s how to tell if you are). There are several different ways to get Magnesium: In powder form with a product like Natural Calm so that you can vary your dose and work up slowly, ionic liquid form can be added to food and drinks and dose can be worked up slowly,or transdermal form by using Magnesium oil applied to the skin (this is my favorite method). Topical application is often the most effective option for those with a damaged digestive tract or severe deficiency.
Vitamin D & Omega-3s– A pre-hormone is supportive of hormone function.
Gelatin or Collagen- a great source of minerals and necessary amino acids. Gelatin and collagen powders support hormone production and digestive health in various ways. Gelatin powder can actually “gel” and is useful in recipes like homemade jello and probiotic marshmallows, while collagen protein does not gel but is easily added to soups, smoothies, coffee, tea or any other food.
6. Exercise The Right Way
For those with hormone imbalance, intense extended exercise can actually make the problem worse in the short term. Sleep is much more important, at least during the balancing phase, so focusing on relaxing exercises like walking or swimming and avoiding the extended running, cardio, and exercise videos, can help the body in the short term.
While extended cardio can be bad, short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial since they trigger a cascade of beneficial hormone reactions. Im here for anyone who needs help!
7. Consider Adding Herbs
Certain herbs and plants can also help the body bring hormones into balance. Of course, it is important to talk to a doctor before taking these, especially if a person is on hormonal contraceptives or other medications.
Adaptogens are my favorite and I recommend starting one asap just because I've used them with such great success- Herbs that help the body handle stress and support the adrenals. They are a great and natural way to work toward hormone balance for many people.
8. Support Digestive Health
The digestive system has much more of an impact on hormones than many of us realize. Not only is the digestive tract the source of many vital neurotransmitters in the body, but an imbalance in the gut can translate to an imbalance in neurotransmitter and hormones. Serotonin, a necessary neurotransmitter for sleep/stress balance is more concentrated in the gut than even in the brain! 70% of the immune system is found in the gut and it is quite literally the motherboard of many functions in the body. Even thyroid health has been linked to gut health.
What Hippocrates knew thousands of years ago seems just as true today… that “all disease begins in the gut.” Those who struggle with gut problems may have trouble ever achieving hormone balance without first addressing gut health. A probiotic and prebiotics and fiber are the areas needing attention. I have a simple 10 day program I do every 3 months that changed my sleep and energy as well as my bathroom habits and a daily probiotic that I trust. No more fiber cereal and bloating for me.
9. Fix Your Leptin
Leptin is a master hormone, and if it is out of balance or if you are resistant to it, no other hormones will balance well. Fixing leptin will also help boost fertility, make weight loss easier, improve sleep, and lower inflammation. Taking at least one small step in each of the suggestions above are the most widely recognized way to fix your leptin that I've seen. Focusing on an anti inflamatory and higher protein and fat diet are also recommended!
Good luck hormone warriors!
Looking forward to your questions!
Good luck hormone warriors!
Looking forward to your questions!
