September 13, 2024
The hidden cause of your hormone havoc
Boost hormonal balance by optimizing gut health—discover tips for better wellness and mood!
Did you know we’re more bacteria than we are human? Bacterial cells outnumber human cells 10 to 1. Yes, ten. These trillions of microorganisms primarily reside in our gut, making up our microbiome—an ecosystem that’s vital to our overall health.
Everything you interact with (food, beauty products, household cleaners, etc.) influence the delicate balance of gut bacteria. Certain interactions nourish and support a healthy microbiome, while others disrupt it. Unfortunately, when it's out of balance, a chain reaction takes place. What bears the brunt? Our hormones.
The gut-hormone highway
Spoiler alert: the gut isn't just for digesting food. It influences our mood, metabolism, and—of course—our hormones. In fact, our gut may be the most important player in the endocrine system. Inevitably, an unhealthy gut can lead to an overproduction or underproduction of key hormones, like estrogen, throwing your body’s delicate balance off course. In turn, the menstrual cycle (and for that matter, overall reproductive health) takes a hit.
Meet the estrobolome
Speaking of estrogen, let’s talk about the estrobolome. This is a subset of gut bacteria that specialize in managing estrogen levels. These tiny powerhouses produce an enzyme called beta-glucuronidase. And this helps recycle estrogen back into your system. Unfortunately, when your estrobolome is out of whack, it can lead to estrogen dominance or deficiency. This manifests in irregular cycles, digestive woes (like bloating), and more.
Eliminating excess estrogen: Your body's natural detox
Effective estrogen elimination is crucial for hormonal balance. Here's how you can encourage this process:
1. Nutrition
- Eat fiber-rich foods! Think leafy greens, berries, and whole grains.
- Prioritize cruciferous vegetables: broccoli, cauliflower, and Brussels sprouts contain compounds that aid estrogen metabolism.
- Incorporate probiotic foods, like yogurt, kefir, and sauerkraut to support a healthy gut microbiome.
- Stay hydrated with electrolyte-rich beverages.
- Maintain a consistent seed cycling routine.
2. Lifestyle
- Sauna sessions: Sweating helps eliminate toxins, including excess hormones.
- Cold plunge: May improve circulation and reduce inflammation.
- Regular exercise: Supports overall hormone balance and gut health. Don’t underestimate the power of daily walks and low-impact strength training!
- Stress management: Chronic stress can disrupt both gut and hormone health, so aim to establish a meditation or breathwork practice.
Beyond estrogen: The gut-hormone web
Along with estrogen, the gut-hormone connection extends to other hormones. Think serotonin (our "feel-good" hormone), cortisol, and thyroid hormones (the gut helps convert thyroid hormones into their active form).
To support these gut-hormone connections, eat liver-supporting foods like cruciferous veggies, garlic, and turmeric, and don’t skimp on protein or omega-3 fatty acids—like fatty fish, flaxseeds, and walnuts. Furthermore, try to minimize your toxin exposure! Choose organic produce when possible (particularly the
Dirty Dozen), avoid plastics containing BPA and phthalates, and use non-toxic cleaning and personal care products.
Taking a holistic approach
Your gut health and hormonal balance are intricately linked. By nurturing your gut microbiome through diet, lifestyle choices, and stress management, you're not just supporting digestive health—you're paving the way for balanced hormones!
Remember, everyone's gut and hormonal profile is unique! If you're experiencing persistent hormonal issues, chat with your healthcare provider for personalized advice and treatment options.