Balancing hormones for optimal health + wellness

Today we know that hormone health is the foundation of vitality. Whether you need to balance weight, blood pressure, sleep, moods, reproductive issues, libido or your ability to deal with stress, hormones are at the core.

One of the key drivers for hormonal disruption is inflammation. And between fast food, work stress, lack of sleep and a lack of nutrients, most of us are living a pro-inflammatory lifestyle. Plus, endometriosis, polycystic ovarian syndrome, adrenal fatigue and thyroid issues have also been scientifically linked to endocrine-disrupting chemicals.

A woman’s hormonal system is complex and fragile. The two main female sex hormones are estrogen and progesterone. When they’re balanced, most of us feel pretty good.

As women, we need much more progesterone than estrogen. The problem is that this can be hard to achieve because the environment in which we live is saturated with xenoestrogens, which are chemicals that mimic estrogen in the body. Think: mercury, BPA, parabens, etc. 

We likely encounter these xenoestrogens on nearly a daily basis, which means we have to work even harder to combat them in order to restore balance. Balancing our hormone health, leads to restoring balance in our lives as a whole. 

Tips for balancing female hormones -

1. Work on balancing your blood sugar

Balanced blood sugar goes hand-in-hand with hormonal balance. When we eat too much non-fruit sugar or refined carbs, excess insulin is produced, which in turn increases the production of an enzyme called aromatase - which, is the main enzyme responsible for estrogen creation.

2. Pay attention to your gut

The gut is an important site for estrogen detoxification. What does that mean? The liver sends excess estrogen to the colon for removal from the body. So if you’re not regular, and you’re not regularly releasing the excess estrogen, this can cause imbalance. Also, if bad bacteria rule your gut, they might be producing an enzyme called beta-glucoronidase. The enzyme un-couples estrogen from its bond in the gut and allows it to roam free again, which is also not good.

3. Spring for clean personal care products

Lots of our daily personal care products contain parabens and phthalates; the xenoestrogen chemicals. These synthetic forms of estrogen can send the wrong signal to our bodies and ultimately throw off hormone balance. Instead, use products made by brands that are committed to clean, safe ingredients. Remember that the skin is porous and that using safer products reduces exposure to estrogenic chemicals.

4. Avoid microwaving your food in plastic containers

When reheating food, always try to use a glass or ceramic container. Plastic, especially when heated, can release BPAs, which we know are another form of xenoestrogen. Once released, these chemicals can leach into your food and lead to estrogenic activity - another faulty signal that throws off our body’s natural regulation, and leads to hormone imbalance.

5. Know where your meat comes from

When possible, avoid buying “big name” brand meats, especially beef. Farm factory meats are not good for you or the environment. Personally, I like to purchase meat from our local butcher who has a great relationship with small, local farms. Even by going plant-based or buying grass-fed beef, we can avoid the residual hormones given to animals raised in large scale operations. As the old saying goes, “you are what you eat”. With that in mind, we need to be mindful of where our meat comes from, and what we are ingesting along with it.

More tips for balancing hormones overall -

1. Eat Enough Protein at Every Meal

Consuming an adequate amount of protein is extremely important. Dietary protein provides essential amino acids that your body can't make on its own and must be consumed every day in order to maintain muscle, bone and skin health. In addition, protein influences the release of hormones that control appetite and food intake. Keep in mind, protein does not have to be animal protein. Nuts, seeds, beans, peas, eggs and dairy are all great sources of protein!

2. Engage in Regular Exercise

Physical activity can strongly influence hormonal health. A major benefit of exercise is its ability to reduce insulin levels and increase insulin sensitivity. Insulin is a hormone that has several functions. One is allowing cells to take up sugar and amino acids from the bloodstream, which are then used for energy and maintaining muscle. However, a little insulin goes a long way. Too much can be downright dangerous.

3. Avoid Sugar and Refined Carbs

Sugar and refined carbs have been linked to a number of health problems. Indeed, avoiding or minimizing these foods may be instrumental in optimizing hormone function and avoiding obesity, diabetes and other diseases. Studies have consistently shown that fructose can increase insulin levels and promote insulin resistance, especially in overweight and obese people with pre-diabetes or diabetes.

4. Learn to Manage Stress

Stress can wreak havoc on your hormones. Two major hormones affected by stress are cortisol and adrenaline, which is also called epinephrine. Cortisol is known as "the stress hormone" because it helps your body cope with stress over the long term. Adrenaline is the "fight-or-flight" hormone that provides your body with a surge of energy to respond to immediate danger.

5. Consume Healthy Fats

Including high-quality natural fats in your diet may help reduce insulin resistance and appetite. Medium-chain triglycerides (MCTs) are unique fats that are taken up directly by the liver for immediate use as energy. They have been shown to reduce insulin resistance in overweight and obese people, as well as in people with diabetes. MCTs are found in coconut oil, and pure MCT oil. When choosing a cooking oil, or really any product for that matter, be sure to check your labels - anything with Palm oil should be omitted all together. The process of sourcing Palm oil is devastating to our environment, and there are plenty of cooking oils out there that make a great alternative.

Creating balance in our hormones is the first step to creating balance in all areas of our lives. If you’re experiencing symptoms of hormonal imbalance, let’s get you on the track to optimal hormone health.

Please feel free to connect with me directly to schedule a complimentary consultation, and I’d love for you to check out the Finely Nourished Women Collective, my virtual group coaching program. The waiting list is now open for enrollment!

xoxo,

Lindsay

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