Hormone Balancing Tip #: Manage Stress
Stress wreaks havoc on our hormones, particularly our production of progesterone. Progesterone is produced from the same building blocks as our stress hormone cortisol . When we are stressed, our body ramps up its cortisol production and slows down on progesterone, contributing to a number of hormonal imbalances.
For many of us, we have little control over the stressors that are thrown on us on a day to day basis. The key then to managing stress is learning how to change your relationship with stress. Shifting your mindset around stress is the cornerstone to changing the way that it affects your body.
Supplement To Fill Nutritional Voids
While a healthy diet is key for all aspects of health, its sometimes necessary to supplement in order to fill nutritional voids that can be leading to a hormone imbalance.
Here are the top supplements to focus on in order to balance hormones:
Evening Primrose Oil
Evening primrose oil contains omega-6 fatty acids, such as GLA, that support overall hormonal function. Supplementing with evening primrose oil can help relieve premenstrual and PCOS symptoms. It also helps to create a healthy environment for conception.
Vitamin D
What is the best vitamins to take for hormonal imbalance? Vitamin D is definitely one of them, since it almost acts like a hormone inside the body and has important implications for keeping inflammation levels low.
This is why people who live in dark areas often suffer from seasonal depression and other health problems unless they supplement with vitamin D. Sunshine is really the best way to optimize vitamin D levels because your bare skin actually makes vitamin D on its own when exposed to even small amounts of direct sunlight.
Most people should supplement with around 2,0005,000 international units daily of vitamin D3 if they live in dark areas, during the winter and on days when theyre not in the sun.
Bone Broth
Probiotics
Probiotics are healthy bacteria that can actually improve your production and regulation of key hormones like insulin, ghrelin and leptin. They can also aid in repairing your gut lining, which in turn can balance your hormones.
What Are The Treatments For High Estrogen
The treatments your provider recommends will depend on whats causing your high estrogen levels. In some cases, lifestyle changes may help. If high estrogen levels increase your cancer risk or worsen cancer you already have, your provider may recommend more aggressive treatments.
There are few medications that directly decrease estrogen. Usually, whats needed is to identify the underlying cause and treating this first.
Lifestyle
Making some lifestyle changes may help lower your estrogen levels. Your provider may recommend that you:
Medications
Your provider can adjust your prescription if the hormones youre taking are causing high estrogen. You may need medicine if you have cancer spreading in response to estrogen exposure.
Medications include:
- Aromatase inhibitors: Aromatase inhibitors are used to treat breast cancer. They prevent your fat cells from making estrogen. Aromatase inhibitors include Anastrozole , Exemestane and Letrozole .
- Gonadotropin-releasing hormone agonists: GnRH agonists stop your ovaries from releasing estrogen.
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Skin And Hair Changes
Acne. A sudden increase in acne is one easy way to identify a possible hormonal imbalance. One of the few hormones involved is androgens. Androgens, typically referred to as male hormones, but found in both males and females, regulate your skins sebum production. If your body produces androgens in excess, sebum can build up in your pores and cause a pimple to surface.
Hair loss. The quality and vitality of your hair is also directly related to your hormones. Thyroid abnormalities, for example, may cause dry hair or skin, thinning hair, or brittle nails. Hypothyroidism, hyperthyroidism, and parathyroid disorder can also cause hair loss.
Eat More Cruciferous Vegetables
Veggies like broccoli, kale, brussel sprouts, bok choy, cabbage, and cauliflower have two big benefits for estrogen balance.
First, they support liver function and detoxification so your liver can package up estrogen and excrete it through your stool. Second, they promote safer estrogen metabolism pathways to avoid the metabolites linked to breast and uterine cancer.
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Tips To Balance Your Hormones:
Here are 12 key strategies to help reduce estrogen dominance balance your hormones. This is a great place to begin when it comes to improving your health.
If after 3-4 months you are not seeing the progress and changes you want than you should consider working with a functional health practitioner so they can do some detailed lab work with you and figure out a customized treatment plan to address your unique challenges.
Testing Blood Estrogen Levels
A blood test will usually measure estradiol levels which is the stronger version of estrogen but some labs will also measure serum estrone and serum estriol levels.
A blood test is accurate for measuring estrogen and progesterone levels but it will not measure the estrogen metabolites and methylation of estrogen.
A blood test will show whether you have high oestrogen levels but it will not show why the levels are high like the DUTCH test.
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Summary: What Should You Do Now
Your hormones are not only relevant when they are playing up and showing symptoms: they are a consistent background noise within your body that you may be ignoring. The hormones are a messaging system much like the nerves, and these six key signs are as much an indicator of health problems as pain or nausea.
When your hormones are telling you that something is wrong and they are out of balance, it is important to pay attention and make meaningful changes to your life. The hormones determine how your body works and feels, but they are determined by your lifestyle and diet in a major way. You can adjust the inputs to your hormones to ensure that you are in control of your hormones and giving your body the best chance.
If any of these signs sound familiar, try these lifestyle changes first. If the symptoms continue to worsen, or dont alleviate after a few weeks, try consulting an endocrinologist for a full, medically-accurate diagnosis. You may be surprised at what you find!
Clean Up Your Personal Care Routine
Cosmetics, skincare products, and hair care are a major source of xenoestrogens. These chemicals mimic estrogen and alter your bodys internal feedback loops that regulate hormone levels.
As with food, the fewer the ingredients the better when it comes to choosing clean products.
Read ingredient labels closely and avoid products with:
- Parabens methylparaben, ethylparaben, propylparaben, butylparaben, and anything else ending in -paraben
- Phthalates DEP, DBP, DEHP, and artificial fragrances
- Sulfates SLS and SLES
The good news is that xenoestrogens dont accumulate in the body. So once you switch to safer products, they exit your system fairly quickly.
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Why Do I Have Imbalanced Hormones
Throughout their lives women will suffer from imbalanced hormone levels at various times. Hormone levels fluctuate on an hourly basis, and during the menstrual cycle and menopause this becomes greatly exaggerated. Furthermore, hormone imbalance can cause many adverse side effects.
Hormone levels become imbalanced during menopause because the ovaries are no longer producing the same volume of estrogen and progesterone hormones. The ovaries begin to slow down their production because the body is no longer preparing itself for pregnancy.
However, hormones play a large roll in the body, acting as chemical messengers that help to control many of the body’s physical reactions. Consequently when hormone imbalance occurs, there are many disagreeable menopausal signs and symptoms.
Shift Your Shape With More Movement
It is important to remember to take a reality check. You didnt get the excess weight overnight and youre not going to lose it all in a minute, advises Carol. She suggests if youre trying to lose belly fat, the best thing to do is start with cardiovascular exercises and activities that you love. If running on a treadmill is not your thing, then find a movement that brings you joy youll be more inclined to do it. Now, take your strength to the next level.
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Lower Your Sugar Intake
Minimizing added sugar intake may be instrumental in optimizing hormone function and avoiding obesity, diabetes, and other diseases.
The simple sugar fructose is present in many types of sugar, comprising up to 43% of honey, 50% of refined table sugar, 55% of high fructose corn syrup, and 90% of agave .
In addition, sugar-sweetened beverages are the primary source of added sugars in the Western diet, and fructose is commonly used commercially in soft drinks, fruit juice, and sport and energy drinks .
Fructose intake has increased exponentially in the United States since around 1980, and studies consistently show that eating added sugar promotes insulin resistance regardless of total calorie intake or weight gain .
Long-term fructose intake has been linked to disruptions of the gut microbiome, which may lead to other hormonal imbalances .
Whats more, fructose may fail to stimulate the production of the fullness hormone leptin, leading to decreased calorie burning and increased weight gain .
Therefore, reducing your intake of sugary drinks and other sources of added sugar may improve hormone health.
Summary
Diets high in sugar have been shown to promote insulin resistance, disrupt your gut microbiome, and reduce leptin production. Thus, lowering your sugar intake may aid hormonal health.
What Does It Mean To Have High Estrogen
Estrogen is an important hormone that regulates your reproductive system. It plays an essential role in other body systems, too. Estrogen levels rise and fall throughout your life, often in sync with other hormones that control important body processes. Increases in estrogen spur your sexual development during puberty. Along with the hormone progesterone, estrogen prepares your body for pregnancy.
Estrogen levels that are too high or cause a hormone imbalance can cause problems. High estrogen can disrupt reproductive processes, cause unpleasant symptoms and increase your risk of certain conditions.
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Keep Toxic Chemicals Out Of Your Home
- Choose chemical-free and biodegradable laundry and household cleaning products. As an alternative way, you can create your own detergent with baking soda, washing soda, Borax, and gentle bar soap.
- Use chlorine-free products and unbleached paper products .
- Install high-quality filters in your house to clean the water from chlorine, fluoride and other industrial chemicals.
- Reduce plastic products to the maximum. Avoid plastic water bottles, food containers, and bags.
- Purchase furniture for your house carefully. Avoid furniture bathed in flame-retardants which are xenoestrogens. Instead, try to find flame-retardant-free furniture. Also, it is better to use natural latex foam cushions.
Maintain A Moderate Weight
Weight gain is directly associated with hormonal imbalances that may lead to complications in insulin sensitivity and reproductive health.
Obesity is strongly related to the development of insulin resistance, while losing excess weight is linked to improvements in insulin resistance and reduced risk of diabetes and heart disease .
Obesity is also associated with hypogonadism, a reduction or absence of hormone secretion from the testes or ovaries. In fact, this condition is one of the most relevant hormonal complications of obesity in men .
This means obesity is strongly related to lower levels of the reproductive hormone testosterone in men and contributes to a lack of ovulation in women, both of which are common causes of infertility .
Nonetheless, studies indicate that weight loss may reverse this condition. Eating within your own personal calorie range can help you maintain hormonal balance and a moderate weight .
Summary
Maintaining a moderate weight is crucial for hormone health, as obesity is strongly related to hormonal imbalances that may impair insulin sensitivity and fertility.
26 ).
For example, when your gut microbiome ferments fiber, it produces short-chain fatty acids such as acetate, propionate, and butyrate. Both acetate and butyrate aid weight management by increasing calorie burning and thus help prevent insulin resistance (
27 ).
Here are some tips to improve your gut bacteria to positively affect your hormones.
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Try Stress Reduction Techniques
Stress harms your hormones in several ways.
The hormone cortisol is known as the stress hormone because it helps your body cope with long-term stress.
Your bodys response to stress activates a cascade of events that leads to cortisol production. Once the stressor has passed, the response ends. However, chronic stress impairs the feedback mechanisms that return your hormonal systems to normal .
Therefore, chronic stress causes cortisol levels to remain elevated, which stimulates appetite and increases your intake of sugary and high fat foods. In turn, this may lead to excessive calorie intake and obesity (
50 ).
In a review of 21 studies in 2,250 people, those assigned to a short sleep group showed higher ghrelin levels than those who got the recommended amount of sleep .
Plus, your brain needs uninterrupted sleep to go through all five stages of each sleep cycle. This is especially important for the release of growth hormone, which occurs mainly at night during deep sleep .
To maintain optimal hormonal balance, aim for at least 7 hours of high quality sleep per night.
Summary
Poor sleep has been shown to decrease fullness hormones, increase hunger and stress hormones, and increase insulin resistance.
Symptoms Of Hormonal Imbalance
Often times, hormonal imbalance is not diagnosed until an individual experiences infertility. Women may experience one or more of the following symptoms:
- Increased hair growth on the face, neck, chest, and back.
- Unexplained weight gain.
- Constipation and diarrhea.
Men are less likely to have a hormonal imbalance that contributes to infertility than women, but they may still experience symptoms such as:
- Erectile dysfunction.
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Biohack For Better Sleep
Remember that low libido? The anxious feelings and sometimes-erratic mood swings? How about weight gain or sugar cravings? If you want to put these troublesome hormone imbalance symptoms to bed, your first step on your journey should be dialing in a great nights sleep. To get a better nights sleep, here are my non-negotiables:
- Keep your bedroom clean, calm, and cool
- Put down devices at least an hour before bed
- Spend time in natural light in the morning
- Prioritize movement, even if just a 20 minute walk or stretching
I developed Sleep Savior to promote mental relaxation and a restful nights sleep. It helps keep cortisol in check and helps sustain sleep .
Building The Proper Foundation For Healthy Hormone Levels
While natural supplements can certainly lessen your symptoms, a healthy lifestyle is the cornerstone of fixing a hormonal imbalance. If the proper building blocks of good health arent in place while taking supplements, you may not see the desired benefits.
The following recommendations can assist in improving your overall health, while balancing out your hormone levels.
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Hormone Balancing Tip #: Tune In To The Subtle Energies Throughout Your Cycle
Our patriarchal work culture has been built around the masculine energy of high productivity every day of the month. Unfortunately, women are not designed to operate like this. Our menstrual cycles mean that we naturally go through phases of high energy and slower, more introspective times . Learning to identify and respond to these subtle energetic changes can revolutionise your productivity and output throughout your cycle.
When first becoming aware of your changing energy throughout your cycle, start by taking time to truly rest at menstruation. Even if this means for just one hour asking someone to watch your kids, going to bed early, taking a bath or reading a book instead of tidying the house. I guarantee if you can take some time for some self-care at menstruation, you will be rewarded with overflowing energy, productivity and creativity at your next ovulation time.
Your highest energy levels will be during ovulation . This is when your productivity and focus will be at their highest. You will feel like connecting with others and being social. This is the time to schedule big meetings, important life decisions, parties and social gatherings. Use this energetic burst to achieve things on your to-do list that then allow you to slow down and rest during your menstruation.
Herbal And Alternative Medicine:
I love using herbal formulations with my patients in order to provide safe and effective relief for their symptoms. Herbals are a gentle way to treat for many symptoms such as hot flashes, painful periods, unpredictable periods, hormonal acne, fertility, sleep, and more! Here are some common herbal supplements to balance hormones and combat these unwanted issues
Unfortunately, there are so many wonderful herbal supplements to balance hormones that I cannot possibly mention them all. It is also important to know that there is more to herbs that simply checking what health issues they are indicated for. They also have synergistic properties, which means that some herbs work better together! A naturopathic doctor can come up with a herbal formula that is dosed safely and appropriately for your individualized health history and concerns. There are also pre-made supplements on the market which are formulated for hormone balance. My trustworthy brands in this category include Vitanica and Femenessence.
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What’s The Best Way To Start A New Exercise Routine
If you’re experiencing hormonal imbalance, it may be extra hard to get motivated. Hormone issues can zap your energy and make working out feel like a chore and this can lead to a frustrating cycle of weight gain and energy loss. Conditions that involve hormonal imbalance are also often linked to inflammation, which can make working out even harder. In this case, its important to find ways to make exercise fit into your life as smoothly and with as little difficultly as possible.
Physical Activity and Insulin Sensitivity:
Effects of 8-week Pilates exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women: