Hormones are like chemical messengers, and they govern nearly every cellular action in our body.
Our sex hormones like estrogen, progesterone and testosterone are responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking.
On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells – essentially feeding our brain. These hormones are so crucial, that in times of chronic stress, cortisol (the “hormone of stress”) will be made at the expense of sex hormones. No wonder we can start feeling whacky at certain stages of life!
During menopause the adrenals take over the important role of regulating our hormones. When our adrenals are on overload due to chronic stress they can’t do their job and it results in a myriad of undesirable symptoms.
So what happens when hormones stop playing well together?
We can often experience a ripple effect, even when there’s a slight hiccup in hormone function.
Also, due to the fact that the interconnected nature of your endocrine system, one hormonal imbalance can lead to an additional one, causing multiple symptoms and overlapping health issues.
The 10 most common signs that you probably have a hormonal imbalance
- Poor sleep – not being able to fall asleep or stay asleep
- Fatigue that’s not alleviated by sleep
- Night sweats and hot flashes
- Resistant excess weight and body fat, especially around the belly
- Low libido or sexual dysfunction
- Acne or other skin issues
- PMS symptoms
- Foggy thinking (brain fog!) and difficulty concentrating
- Mental health issues – depression and anxiety – and mood swings
- Digestive issues
The main causes of hormonal imbalances
While there are many causes, here are the most common ones that have been identified:
- Age and stage of life
- Chronic stress
- Medications (e.g. the Pill)
- Toxins and endocrine disruptors like xenoestrogens
- Poor nutrition and lack of adequate key nutrients
- Blood sugar regulation problems
- Disrupted circadian rhythm
- Chronic inflammation (e.g. leaky gut & digestive system inflammation)
Simple ways to support and rebalance your hormones naturally
Eat whole foods: processed, packaged foods offering little to no nutritive value will also offer little to no fuel for your hormones.
Be sure to eat fresh rather than packaged foods, including plenty of vegetables, fruits, and quality sources of free range and grass fed meats and eggs. Also, if tolerated – nuts, seeds, and legumes in moderation.
Grains and dairy may cause or exacerbate hormonal problems for some people.
Eat more good fats: good fats are essential for hormonal health, because sex hormones need fat as a building block – and your body can only use the ones you give it.
Opt for sources of good fats from whole foods, such as avocados, raw nuts & seeds, coconut oil, extra virgin olive oil, real butter or ghee (grass fed preferably), wild-caught salmon, and free range eggs – yes, you can eat the yolks!
Exercise daily: working out on a regular basis, engaging in resistance (or strength) training, and incorporating a specific workout called HIIT (high intensity interval training) has been proven to be especially beneficial for keeping our bodies AND our hormones fit.
Better sleep: the adrenals are involved here as they control the production of our “awake” hormone cortisol. Cortisol is supposed to decrease steadily in the evening so that we can easily fall asleep. If there is too much cortisol, we don’t sleep!
Getting deeper, more restorative sleep can be the key to supporting your hormones, above all other measures (but that doesn’t mean you should ignore the other ones!)
Stress management & self-care: the truth is – stress can be devastating for hormonal health.
We need to equip ourselves to manage the stress and the “busyness” of everyday life through actions that bring back balance and wellbeing to our bodies AND our minds – like good nutrition, exercise and sleep and self-care!
Learn better coping mechanisms (like breathing techniques), practice mindfulness and be sure to engage in daily self-care.
Improve digestive health and microbiome: True health begins in the gut and balanced hormones is no different. Incorporate probiotic and prebiotoc foods into your diet daily. Such as sauerkraut, kimchi, kefir, natural yogurt, miso and a variety of vegetables, whole grains and whole foods.
To help you get started on balancing your hormones naturally,
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Helping you make sense of it all
Balancing hormones can be a bit tricky and take a while. I know it can seem overwhelming and confusing when you are starting out on your health journey, I can help.
It all starts with making small changes and providing your body with what it needs.
If you are ready to make some changes regarding your health and don’t know where to start, I am here to help! Let’s chat.
We can discuss your health concerns, health goals and some simple strategies and you can determine if a holistic approach is right for you.