Get Off The Sugar Roller Coaster
Eating significant amounts of sugars and refined carbohydrates like cakes, pasta, bread, cookies, and soda wrecks hormonal balance. Eating these foods often creates abrupt highs and lows in blood sugar that not only promote body fat storage, but they can increase inflammatory markers that interfere with hormone communication.
Instead, aim for balanced meals with proteins, healthy fats, and fiber-rich carbohydrates in the form of vegetables and minimally-processed whole grains like quinoa or oats.
WATCH: Which Diet Is Right for Me?
Introduce More Variety Of Phytonutrients
If you like to stick to their tried-and-true meals, youre getting the same nutrients over and over again. This can be a good thing when nutrients are abundant, and it can put you at risk of insufficiency if you arent getting a lot of variety.
I recommend aiming for at least 3 different colors of veggies daily, and 5 is even better. You can also get more variety by using different and abundant herbs and spices, or try a new fruit every week.
Why it helps: Supports hormone metabolism and excretion, improves blood sugar regulation, and reduce metabolic stress.
Learn How Your Hormones Work Together
The first half of the menstrual cycle is called the follicular phase and is where you experience a rise in follicle stimulating hormone as several of your follicles begin their final race to ovulation. These growing follicles release the hormone estrogen in higher and higher amounts. Luteinising hormone then triggers ovulation the bursting open of a dominant follicle.
Following ovulation, there is a steep decline in estrogen. The sack which contained the egg begins to secrete another hormone: progesterone which increases and becomes our dominant hormone in the second half of the menstrual cycle which is known as the luteal phase.
Each of these two phases last roughly two weeks in a typical cycle. If your cycle is longer than 28 days, the first half of the cycle will be longer, with the second half usually remaining around two weeks. After this second two-week phase, if your egg is not fertilised, the lining which has grown to support a potential pregnancy will be shed in the form of your period. The is accompanied by a sharp drop in all hormone levels as you return to baseline. This bleed becomes day 1 of your new cycle, and the process begins again.
Also Check: How To Increase Estrogen Pcos
Find Your Sleep Rhythm
Your microbiome has its own circadian rhythms with a continual fluctuation of the amounts of different bacteria, depending on the time of day, which influences your sleep. It also interacts with the genes that regulate your body clock. Melatonin, a hormone that is an important regulator of sleep, is produced in not only the brain but also the gut, where it helps your organs sync up your circadian rhythms, says Arthur Beyder, M.D., Ph.D., an associate professor at the Mayo Clinic.
To keep your rhythms steady and get more z’s, feed your microbiome prebiotic foods , like artichokes, raw garlic, leeks, and onions. When bacteria digest these, they release by-products that affect your brain, boosting sleep quality, according to an animal study in Frontiers in Behavioral Neuroscience.
How To Get Your Hormones Back On Track
My hormones have been out of whack! No wonder my boobs hurt, Ive gained fifteen or twenty pounds in the past month and dont even get me started on my moods.
I must be eating more without realizing it.
Im just anxious and worried at times. Who wouldnt be right now?
Ive been telling myself this for the past month.
Until I got my lab results back and found out that my estrogen is fifteen times bigger than its supposed to be and my progesterone is one-tenth of what it optimally should be:
Oops! Now I know why Ive been feeling kind of crappy.
And I guess I need to go apologize to the family once again for losing it a few times.
Hormones are such a big issue for most women!
Luckily this time I knew what to do
I first started feeling different in my body at thirty-six. Something just felt off. But I didnt think much about it. I had two young children and would go on to have my third at thirty-nine. During a decade of pregnancy, childbirth and nursing, something often felt off in my body.
I made some much-needed changes. I:
Searched for answers to balance my hormones and feel better
Moved my family of five to a small town in the Colombian Andes, where we could enjoy great weather, adventure and a slower pace of life
Renegotiated and reconstructed my closest relationships so they were more fulfilling, loving and supportive
Started connecting with and serving more people through blogging and leading online courses
I was exhausted and miserable.
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Its Really Really Hard To Lose Weight
Weight gain or trouble losing weight is maybe the most frustrating symptom of hormone imbalance. No matter how much you exercise, or how long you stick with a healthy dietthe belly bloat wont budge.
Often, weight gain around the middle is linked to either stressed out adrenal glands or insulin resistance with PCOS. Polycystic ovarian syndrome affects nearly 1 in every 10 women, and is also the culprit behind excess body hair , an irregular menstrual cycle, and fertility struggles.
Related: PCOS Diet for Weight Loss
Hormone 101 Your Guide On How To Balance Hormones
We often hear about hormone levels changing and influencing the way we act, but our hormones can do so much more than that. Extremely sensitive, if out of balance even slightly, there can be considerable ramifications on our bodies.
Fluctuations in hormones occur naturally, so recognising and reacting to an imbalance can help us lead happier, healthier lives. But before we discuss how to keep your hormone balance in check, there are a few things you need to know about.
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What Happens To Our Bodies After Menopause
In truth, menopause, while it is usually thought of as a discrete period in our 50s, has long-lasting effects on our bodies. Many of the hormonal changes that take place, stay with us for the rest of our lives.
In my recent conversation with , a naturopath and nurse, we discuss some natural ways to get your hormones back in balance after menopause. I hope that Julies tips help you to understand what is going on in your body.
More importantly, I hope that her comments inspire you to give your aging body the nutrition and exercise that it deserves.
Weight Gain Or Difficulty Losing Weight
Why do so many people struggle with weight loss and maintenance? Usually, its because they are eating nutrient-poor foods and working too hard. The body processes this hard work as stress and when the body is stressed, it goes into survival or fight or flight mode, producing cortisol. When youre chronically stressed, your cortisol is always high and in an effort to protect itself from whatever danger it senses, your body holds onto fat as a form of energy.
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Blood Tests For Hormone Levels Q& A
Here at the Marion Gluck Clinic, we place a focus on giving you the very best experience and precise, personalised care. We are often asked questions about the blood tests that are required for treatment at the clinic. We sat down with Dr Ghazala Aziz-Scott, one of our hormone doctors, to help answer your most frequently asked questions about blood tests for hormone levels and hormone balancing therapy.
The Four Phases Of The Menstrual Cycle
What happens during each menstrual cycle? High-level, an egg develops and is released from the ovaries. If a pregnancy doesnt happen, the uterine lining sheds during a menstrual period. You bleed, and the cycle starts again. The four phases of the menstrual cycle are the menstrual phase, follicular phase, ovulation phase, and luteal phase. The length of each phase can differ from woman to woman, and it can change over time.
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You Get Sneezy Or Wheezy Before Your Period
Moodiness, headaches, and bloat are annoyances you expect with PMS. But allergies or an asthma attack? Not so much. Turns out, allergy symptoms worsen in some women right before their period thanks to hormones going crazy. And premenstrual hormonal fluctuations can make it harder for those with asthma to breathe.
Again, progesterone may be the culprit: Rising levels in the days before your period coincide with airway inflammation that can set the stage for an asthma flare-up, a study from McMaster University in Canada found. On the flip side, as estrogen levels go up during the first half of your menstrual cycle, airway inflammation goes down. “It’s not a simple relationship in which progesterone is bad and estrogen is good it’s more about your individual sensitivity to both hormones,” says study author Piush Mandhane, M.D., Ph.D.
Get back on track: Keep a journal for a few months recording where you are in your cycle and any asthma or allergy symptoms you experience. Then share that info with your doctor. If there’s a relationship between the two, your doc may suggest using an asthma inhaler or taking OTC allergy meds preemptively. The pill may also help: Birth control makes your hormones fluctuate less.
Try Some Of The Strategies To Help You Manage Stress:
Learn to say no
Protein with every meal to stabilise blood sugar and moods
Regular exercise that you enjoy and is not too strenuous
Time outdoors: barefoot on the ground
When it comes to supplementation, ashwagandha is an incredible natural solution. Here at Nourished we have created the purest ashwagandga supplement on the market, our Calm + De-stress vitamin. It is made in the USA, FDA certified and 100% natural.
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Risks Of Not Treating Hormone Imbalances
Hormone imbalances, when left untreated, are more than just annoying mood swings and bad PMS. They can be indicators that something more serious rarely, even cancerous is happening in your body.
Not getting your hormones back in balance could lead to other problems, like elevated cholesterol, osteoporosis, obesity, lack of sleep, and more.
Although truly identified hormonal imbalances often need medical or even surgical intervention, a healthy lifestyle can improve low-level symptoms.
Do your best to get:
- 6-8 hours of sleep each day
- 30+ minutes of vigorous exercise daily
- And a high-quality diet with enough protein and healthy fats and less sugar.
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The Effects Of Estrogen Overload
Normal estrogen levels may cause some breast swelling or nipple tenderness in the few days before the onset of your period. Its often the way you know its coming. However, when you have an overproduction of estrogen, often called estrogen dominance, those estrogen symptoms are magnified.
In addition to stress-triggered estrogen production, we are seeing women with out-of-whack hormones related to environmental estrogens, known as xenoestrogens.
We have seen xenoestrogens wreak havoc in wildlife and fish affecting sexual development and fertility. Its only in the past decade that we turned the magnifying glass on ourselves and found sperm abnormalities and serious female fertility issues created by xenoestrogens.
Xenoestrogens most often enter the body through the food supply such as meat and dairy products from hormonally-enhanced animals.
Thats why recent Italian research showed that women with the highest consumption of meat and dairy products increased their risk of endometriosis by 80 to 100 percent, while those who ate a diet rich in green vegetables and fresh fruit reduced their risk by 40 percent.
Also Check: How To Test If Your Hormones Are Imbalanced
What Is The Endocrine System
The endocrine system is in charge of coordinating the relationship between different organs and hormones, which are chemicals that are released into your bloodstream from cells within your endocrine glands.
Hormones are secreted by various glands and organs, including your thyroid, adrenals, pituitary, ovaries, testicles and pancreas. The entire endocrine system works together to control the level of hormones circulating throughout your body, and if one or more is even slightly imbalanced, it can cause widespread health problems affecting growth, sexual development and function, sleep, metabolism and hunger.
Once your hormones are in circulation, they target specific tissues or cells by binding to receptors that are located inside the cell or on its surface. These hormones work as chemical messengers and play a key role in your bodys daily functions.
The endocrine system is made up of many glands, including the pituitary gland or master gland thats responsible for sending information from your brain to other glands in your body. The pituitary gland also produces many hormones that travel throughout the body and have different important functions.
The pituitary gland is made up of two different tissue types: the anterior pituitary that synthesizes and releases classic hormones, and the posterior pituitary gland that secretes neurohormones that are made in the hypothalamus.
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Consider Supplements And Alternative Medicines
There is some evidence that alternative therapies or supplements may address some hormonal issues.
For instance, a found that a Chinese herbal therapy routine resulted in doubled pregnancy rates among female participants with infertility when compared to Western, drug-based treatment.
A reports that Nigella sativa, known as black seeds or fennel flower seeds, helped raise estrogen levels in an animal model.
If studies in humans confirm these findings, the supplement may be beneficial for people going through menopause.
The following tip may benefit males:
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Also Check: How To Increase Thyroid Hormone
What Is A Hormonal Imbalance
A hormonal imbalance happens when you have too much or too little of one or more hormones. Its a broad term that can represent many different hormone-related conditions.
Hormones are powerful signals. For many hormones, having even slightly too much or too little of them can cause major changes to your body and lead to certain conditions that require treatment.
Some hormonal imbalances can be temporary while others are chronic . In addition, some hormonal imbalances require treatment so you can stay physically healthy, while others may not impact your health but can negatively affect your quality of life.
Types Of Hormone Imbalances
Estrogen Dominance Estrogen dominance is a quite common cause of hormone imbalance that occurs when estrogen levels are too high relative to progesterone levels. This can happen in a few ways:
Symptoms of estrogen dominance include: Tender breasts, irregular cycles long or short, bloating, acne, breast cysts, PMS, headaches, anxiety, weight gain, difficulty sleeping, fatigue, hair loss, and difficulties getting pregnant. However, this is not an all-inclusive list.
The graphic above shows a healthy pattern and 3 patterns of estrogen dominance. Please take note that all of the unhealthy patterns are still within a typical lab reference range. Your hormones will come back normal. Its the ratio between the hormones that are important! Adding a healthy pattern to the previously mentioned reasons for Estrogen Dominance leaves us with the following patterns for your hormones.
Recommended Reading: Is Over The Counter Estrogen Safe
Embrace The Opportunity To Heal
t Not all of lifes lessons are pleasant, but hey theres a reason why elder females are considered wise women in global cultures. As we continually learn how to take care of ourselves, our relationships blossom, we feel more comfortable in our bodies, and our sexuality gets revitalized. So greet hormone imbalances not as an annoying condition to fix, but as an opportunity to heal on a deeper level. I encourage you to look forward to the deep satisfaction that comes with a cared-for system.
Holistic Approaches To Getting Your Period Sooner
When looking at how to get your period faster, the goal should be to regulate your longer than normal cycle, not to induce a period for convenience sake. Doing that on a regular basis – even through natural remedies – is not going to be healthy for your body in the long run.
1. Address any hormone imbalances
In functional medicine, the absolute first step in regulating your period is by restoring any hormone imbalances. Your hormone levels are the driving force behind a healthy cycle that relies on a perfect balance and set ebb and flow of certain hormones.
Hormone labs will be able to give insight into your hormone levels and help your doctor to determine the best course of action to get your hormones back on track.
2. Change your diet
Food is foundational to your overall well being. Everything from too much sugar, processed foods, and underlying food intolerances can play a role in chronic inflammation and throw your hormones out of whack.
Eating a diet composed of mainly clean, whole foods sources is a great starting point followed by further recommendations from a functional medicine practitioner on what foods will further nourish your hormones and what foods are best to avoid for your particular health case.
3. Limit sugar
4. Alleviate stress
Ginger has been used for centuries as a powerful tool in alleviating upset stomachs and aiding in digestive health, and is recently gaining traction as a next-level remedy for treating irregular periods.
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