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Hormones are linked to so many areas of health, such as energy, mood, skin and fertility. While hormonal changes can be a normal part of life, such as going through perimenopause, there are some disruptors that can impact hormonal balance.
In this article we cover three things that can impact hormones. But first, we wanted to understand what ‘hormonal balance’ is. We caught up with one of our in-house experts to get their perspective.
Ruth is a passionate educator who holds a Bachelor of Health Science. Outside of her 9-to-5 role, Ruth is a dedicated naturopath who works in a women’s health clinic on Brisbane’s southside.
Thanks for your time, Ruth! Can you tell us what hormone balance is?
Ruth: “Of course. Basically, ‘hormone balance’ is when your hormones are aligned and in sync at the right times. This helps regulate your body’s natural processes that promote vitality.”
Could you give me an example of hormone balance at different times?
Ruth: “Sure. For everyone, our natural ‘adapt-to-stress’ hormone, cortisol, is at its highest first thing in the morning and decreases over the day. On the other hand, your ‘restorative-sleep’ hormone’, melatonin, peaks around 11 pm after your body has been asleep for at least an hour.”
“Other hormones can rise and fall over the month. For instance, reproductive hormone, oestrogen peaks with ovulation. It also increases in the second half of your cycle”.
That makes sense. So how would I know if one or more of my hormones are out of balance?
Ruth: “Sometimes, it can feel obvious for a clear reason. For example, if you are dealing with a high amount of stress, you might notice that you don’t sleep very well because your mind is racing due to higher levels of cortisol.”
“It might also show up as repeat symptoms at certain times in the month, like in the middle of your menstrual cycle or a few days before your period. This can be related to slight shifts in natural hormone activity in your body during this time.”
How would you explain this to someone who feels like their hormones are negatively impacting their health?
Ruth: “A good analogy I like to use is that hormones are like instruments, and they play together in the body like an orchestra.”
“When our body is balanced, our hormones are in harmony. However, if our hormones are out of balance, it can feel a bit disjointed or uncomfortable to sit through. Cortisol might be playing a faster tempo, or your oestrogen levels might be playing in a loud and overpowering way.”
“Often, hormonal symptoms can be a sign that our body needs some ‘re-tuning’ with nutrients and healthy habits.”
Could you share some common reasons behind these types of hormonal imbalances?
Ruth: “Certainly. Our hormones can be affected by low nutrient levels, inflammation, poor gut health, or chronic stress. Depending on the degree of impact these are having on someone’s health, they can disturb hormonal balance.”
One last question: How can someone help ‘rebalance’ their body’s hormones?
Ruth: “The best approach is one that is personalised and leaves no stone unturned. My top recommendation is to work with a Healthcare Practitioner."
"That said, supporting nutrient levels and eating an anti-inflammatory Mediterranean-style diet can help restore whole-body balance.”
Thanks so much for sharing your knowledge, Ruth.
Ruth: Anytime!
Ruth went on to share three things that can impact hormones, which we’ve explored in the next part of this article.
Three Factors that can Impact Hormonal Balance
1. Diet and Nutrition
Nutrients we get from our diet, such as protein and minerals, support the creation of hormones. Diet can have a huge impact on hormone balance.
Here are two tips to support hormonal health with diet and nutrition:
- Eat a Mediterranean-style diet, high in fruits, vegetables and unprocessed foods, low in sugar and refined carbohydrates. This helps to regulate blood sugar levels, which can impact hormonal harmony.
- Take nutrients that are specific for hormonal health, such as iodine, selenium and magnesium found in FemmeX. These nutrients help to support the production of thyroid hormones, while magnesium can also protect the body from stress, as discussed in this article.
2. Inflammation
Research shows that women with higher levels of inflammation can experience shifts in their menstrual cycle that reflect elevated oestrogen levels.¹ This can impact certain health issues that are sensitive to oestrogen, such as endometriosis.
Tips for balancing inflammation include:
- Opt for a Mediterranean-style diet rich in omega-3 intake from foods like salmon and sardines. This style of eating also emphasises the consumption of inflammation-lowering compounds found in foods such as blue berries, olives and unprocessed chocolate.
- Take nutrients to support hormonal balance, such as vitamin B6 and B12, also found in FemmeX.
3. Gut Health:
To maintain balance, hormones such as oestrogen need to be excreted from your body, which requires regular bowel health. However, if you struggle with issues like constipation, then these hormones cannot be properly eliminated, which can impact overall hormonal balance.
Here are two tips for better gut health for hormonal balance:
- Work with a Healthcare Practitioner to discuss if your gut health could be contributing to hormonal symptoms.
- Support regular bowel health with Lactobacillus plantarum 299V and partially-hydrolysed guar gum (PHGG) in Ultra GI Regulate.
Supporting Balance for Whole Body Health
If restoring hormonal balance is on your to-do list, we hope this article leads you to take the next step. Whether it’s getting in touch with a Healthcare Practitioner for their recommendations or placing an order, we hope you’re feeling inspired to work towards a healthier and happier you.
References:
- Harris BS, Steiner AZ, Faurot KR, Long A, Jukic AM. Systemic inflammation and menstrual cycle length in a prospective cohort study. Am J Obstet Gynecol. 2023;228(2):215.e1-215.e17. doi:10.1016/j.ajog.2022.10.008