If you are a woman, you’ve probably experienced hormonal imbalance or know of someone who has. While hormonal imbalances are common, they are NOT normal. Long, heavy, painful, irregular periods should not be something that you experience, and these kinds of symptoms are your body’s way of signalling to you a deeper underlying cause. The statistics for hormonal imbalances for women in Australia are alarmingly high. PCOS (polycystic ovarian syndrome) affects up to 12-18% of women, making it the most common endocrine disorder in women. Endometriosis affects around 10% of women and at least 80% of women experience some form of premenstrual syndrome (PMS). If you are experiencing any of these hormonal imbalances, know that you are not alone. But also know that what you are experiencing can be resolved with dietary, lifestyle and herbal interventions.

Implement these 5 things to transform your hormones

Stabilise blood sugar levels

Increased blood sugar levels can lead to insulin resistance which impacts the regulation of reproductive hormones. Blood sugar fluctuations can lead to a cascade of hormonal imbalances which can negatively impact women’s hormones. Insulin resistance can lead to an increase in androgens such as testosterone, driving symptoms of PCOS. It can also decrease in sex hormone binding globulin (SHBG), which can increase oestrogen and contribute to conditions such as endometriosis and PCOS.

Consuming a protein rich meal first thing in the morning will help to stabilise your blood sugar, reduce cravings of sugar and help keep you fuller for longer during the day. Choose foods with a low glycaemic index (GI). GI is a measure of how quickly carbohydrates are broken down and absorbed into the bloodstream as glucose.

Manage stress/emotional health

Stress stimulates the release of cortisol which can disrupt hormonal production. Chronic stress can impact the functioning of the adrenal glands. Stress drives insulin resistance, which as mentioned impacts the regulation of hormone production. Chronically elevated cortisol can affect women’s reproductive hormones. When you perceive stress, the body triggers its flight/fight response by activating the hypothalamic-pituitary-adrenal axis. During this state, the body shuts down any systems that aren’t necessary for survival, which includes reproductive function. This can disrupt the communication between your brain and ovaries, leading to lack of ovulation, irregular or missed periods.

Love your liver

The liver is responsible for around 200 vital functions such as detoxification of the blood, protein synthesis, excretion of hormones, cholesterol and drugs and bile production is just a selection of the important functions of the liver. The liver metabolises and removes excess hormones from the body including excess oestrogen. The liver also helps to detoxify environmental toxins and xenoestrogens which can mimic the effect of oestrogen in the body and contribute to hormonal imbalances. It plays a key role in regulating metabolism which impacts weight management. It can take a while for your blood test results to show any changes, your body will signal to you that your liver needs some support long before your blood will.

Nutritional cofactors for hormone production

Ensure you are consuming enough of specific nutrients (or supplementing if you are deficient) that are key in hormone production and metabolism such as magnesium, zinc, vitamin B6, vitamin E and omega 3 fatty acids. Fibre is also important because it helps bind to toxins and excess oestrogen to be cleared out of the body.

Omega 3 fatty acids

Omegas are important for regulating hormones, reducing inflammation and improving insulin sensitivity. They are an integral part of the cell membranes throughout the entire body and affect the function of the cell receptors in these membranes. They are the building blocks of hormones that have a lipid structure which includes oestrogen, progesterone, cortisol and aldosterone.

Zinc

Zinc is nourishing for ovarian follicles and therefore plays a key role in ovulation. It also plays a role in androgen regulation, such as testosterone. Zinc supports the stress response, inadequate or excess cortisol, affects the production of oestrogen and progesterone. It is crucial for the regulation of cell growth, hormone release, stomach acid production and immunological responses.

Magnesium

Magnesium helps to balance reproductive hormones such as progesterone and oestrogen. Low magnesium can also signal to low progesterone levels which can lead to a shortened luteal phase. Magnesium also plays a role in reducing inflammation. It regulates the nervous system, stabilises blood sugar, supports thyroid function, activated vitamin D and helps to fuel the mitochondria, which is key for hormone health because steroid hormones are produced in the mitochondria.

Vitamin B6

Also known as pyridoxine, plays a crucial role in hormonal health as it is involved in the production and regulation of several hormones such as oestrogen, progesterone, and serotonin. One of the main functions of vitamin B6 in hormone regulation is the role it plays in neurotransmitter synthesis. B6 aids the conversion of the amino acid tryptophan into serotonin, improving mood, reducing feelings of anxiety and alleviating PMS symptoms. It also helps the conversion of the amino acid tyrosine into the neurotransmitter dopamine, which is then converted into norepinephrine, which is another neurotransmitter involved in hormone regulation. It is also involved in the metabolism of steroid hormones (oestrogen and progesterone) and helps to convert them into a more water-soluble form, which can be excreted from the body.

Get enough sleep

The regulation and metabolism of several hormones such as growth hormone, melatonin, cortisol, leptin and ghrelin are all influenced by the intrinsic circadian rhythm. Sleep disturbances negatively impact hormonal rhythms and metabolism which is associated with obesity, insulin insensitivity, diabetes, appetite dysregulation and hormonal imbalances.  Reduced sleep quality, including sleep deprivation and disruption are largely associated with impaired reproductive function. Hormone synthesis, secretion, follicular genesis, ovulation, fertilisation, implantation and menstruation are all largely mediated by time sensitive hormonal pathways, which function sub optimally when sleeping patterns are disrupted.

Women’s hormones can be paradoxically complex yet can be so simple with a few dietary and lifestyle tweaks. If you would like further support with rebalancing your hormones book a free 15 minute phone call and we can dive deeper into your presentation and how I could best support you.