Why Hormone Health Matters: A Comprehensive Guide
We cannot overstate the importance of hormone health. Hormones act as tiny chemical messengers, influencing every system in your body—regulating blood sugar, mood, weight, gut health, energy levels, menstrual cycles, circadian rhythms, and so much more. Maintaining optimal hormone levels is essential, but what does that really entail?
When we hear "hormone balance," the focus often lands on sex hormones, but other hormones—like steroid and thyroid hormones—are equally vital. The endocrine system, which produces and regulates hormones, is a vast and intricate network involving glands, hormones, and receptors. While it's impossible to cover every detail of this complex system here, we’ll break down the most common hormones that frequently become imbalanced and how to support them.
Common Hormone Imbalances and How to Address Them
Estrogen Dominance
Symptoms:
Breast tenderness
Mood swings
PMS symptoms
Menstrual Cramps
Cysts and fibroids
Irregular periods
Weight gain
Low sex drive
Causes:
Estrogen dominance often stems from low progesterone, excess estrogen, or impaired estrogen detoxification. The liver plays a critical role in metabolizing and excreting estrogen. If liver function is impaired due to diet, lifestyle, or genetics, estrogen can accumulate. Chronic constipation can further exacerbate this by preventing estrogen elimination through bowel movements.
Solutions:
Focus on fiber: Soluble fiber binds estrogen in the colon to prevent recirculation, while insoluble fiber promotes regular bowel movements. The highest source of fiber are legumes! Try to incorporate more beans into your diet.
Support your liver: Cruciferous vegetables like broccoli, kale, and Brussels sprouts contain compounds like indole-3-carbinol (I3C) that aid estrogen metabolism. High quality protein and organ meats for B vitamins. Herbs like dandelion root, burdock root, and milk thistle.
Foods to include: Broccoli, kale, cabbage, oysters, bitter greens, legumes, flaxseeds, and lean protein.
Low Progesterone
Symptoms:
Spotting before your period
Anovulation
Sleep disturbances
Short luteal phase
Causes:
Low progesterone often accompanies anovulation (lack of ovulation), which is common in perimenopause, menopause, or PCOS. It also correlates with high estrogen levels due to their inverse relationship.
Solutions:
Boost nutrient intake: Vitamin B6 aids progesterone synthesis, while zinc, magnesium, omega-3s, vitamin C, and vitamin E support hormonal balance.
Foods to include: Salmon, nuts, seeds, oysters, sweet potatoes, pumpkin, and avocado.
Herbs to include: Chaste Tree Berry (Vitex) is a powerful herb to help support progesterone levels.
Excess Testosterone
Symptoms:
Acne along the jawline
Excess body hair
Thinning hair
Irregular periods
Causes:
High testosterone is often linked to PCOS, where insulin resistance can drive excess androgen production.
Solutions:
Incorporate phytoestrogens: Foods like tofu, tempeh, and soy milk mimic estrogen and help balance testosterone.
Improve insulin sensitivity: Cinnamon can help regulate blood sugar. Focusing on protein and fiber in each meal. Have a diluted shot of ACV before carb-heavier meals.
Foods to include: Sardines, spearmint tea, wild caught salmon, oysters, and olive oil.
High Cortisol
Symptoms:
Chronic stress
Fatigue
Sugar cravings
GI upset
Poor sleep
Causes:
Chronic stress, poor diet, and inflammation contribute to elevated cortisol. Known as the "stress hormone," cortisol keeps you in a constant state of fight-or-flight.
Solutions:
Reduce inflammation: Omega-3 fatty acids from fish can lower cortisol and boost mood.
Calm the nervous system: Magnesium-rich foods help relax the body and mind. Adrenal cocktails are great for this. The biggest thing to focus on is nervous system regulation. Reduce stress daily by going on a nature (or neighborhood) walk, reading a book, take an epsom salt bath, meditation, knit, draw, paint, etc.
Foods to include: Fatty fish, leafy greens, citrus fruits, raw cacao, nervine teas (like chamomile or lemon balm).
Low T4 (Thyroid Hormone)
Symptoms:
Cold hands and feet
Fatigue
Constipation
Dry skin
Hair loss
Causes:
Low T4 levels often indicate hypothyroidism, which can be driven by Hashimoto’s disease, iodine deficiency, or chronic stress.
Solutions:
Focus on minerals: Iodine, selenium, and zinc are crucial for thyroid health.
Enhance T4 conversion: Selenium and zinc aid in converting T4 into the active hormone T3.
Foods to include: Seaweed, oysters, sardines, mushrooms, and Brazil nuts.
Takeaways
Your hormone health is a reflection of your overall well-being. From supporting your liver to incorporating essential nutrients, small, consistent steps can make a big difference. Addressing imbalances starts with understanding your body and nourishing it with the right tools.
If you’re feeling out of sync, don’t hesitate to seek professional guidance—it’s worth it to help your hormones thrive!