We teamed up with @KaelyRD, a Registered Dietitian in private practice specializing in women’s health and digestive issues, to talk all things hormones. You asked your questions and Kaely gave us the scoop on how to balance hormones, starting with the basics:
What are hormones?
Hormones are chemical messengers in the body that control how other cells and other organ systems work. Regulating mood, metabolism, fertility and body composition are their main functions. There are a lot of hormones in the body, but when talking Fertility, we'll focus on these:
- Insulin: Blood sugar regulation
- Sex Hormones: Estrogen, Testosterone and Progesterone
- Thyroid Hormones
- Adrenal/Stress Hormones
What role does the liver play in hormone balancing?
The liver is responsible for detoxifying, metabolizing and excreting excess hormones. If the liver is backed up, it’s unable to properly detoxify and likely creating an imbalance. Hormonal birth control infuses your body with synthetic hormones, burdening your liver. Additionally, birth control impedes your body from making its own hormones-- depleting key nutrients and altering “good” gut bacteria. Post hormonal birth control, your liver needs TLC. So how can you regulate hormones?
Tips to get on track:
- Eat real, minimally processed foods
- Get enough protein
- Stay hydrated
- Try Premama’s 28-day Birth Control Detox to promote the breakdown and removal of excess estrogen and progestin
- Focus on cruciferous veggies (especially broccoli sprouts)
- Limit exposure to endocrine disrupting chemicals (synthetic estrogen and progesterone)
- Limit alcohol
- Take a probiotic
- Replete deficient nutrients -- supplement with a Premama Prenatal!
- Poop and sweat daily
What is PCOS and its symptoms?
PCOS a.k.a. Polycystic Ovary Syndrome is a hormonal disorder causing enlarged ovaries and small cysts on their outer edges. Two main drivers of PCOS are inflammation and insulin resistance. Symptoms can vary person to person and may include:
- Blood sugar regulation issues
- Weight gain or difficulty losing weight
- Acne
- Hair growth (particularly on the face)
- Irregular/absent periods
- Difficulties conceiving
Things we can do to combat PCOS?
Addressing inflammation and insulin resistance with diet and lifestyle interventions is the best place to start. PCOS tips below:
- Anti-inflammatory diet (you may also need to investigate food sensitivities)
- Support blood sugar regulation with a healthy carb intake, minimal added sugar (especially fructose)
- Regular exercise, especially resistance training and HIIT can help insulin sensitivity
- Replete deficient nutrients: commonly vitamin D, Zinc, vitamin C, vitamin B12, Choline, Myo-Inositol
- Manage stress
What are some tips to counteract Hypothyroidism?
- Eat enough
- Smart (not excessive) exercise
- Nutrients you should focus on: vitamin D, vitamin A, Iron, vitamin C, Iodine, Selenium, Zinc, B vitamins and tyrosine
- Rule out autoimmunity via testing
- Prioritize sleep and stress management
In summary, balanced female hormones are essential for looking, feeling and functioning your best. You can achieve natural hormone balance by: eating minimally processed food, eating enough, smart exercise, addressing micronutrient deficiencies, supporting the liver and the gut (take a probiotic!), reducing inflammation via food and lifestyle, limiting chemical exposure (ahem: hormonal birth control), and managing stress.
Tune into our weekly Wellness Wednesdays by following @premamawellness on Instagram!
