Hormones don’t always get the best press. They are blamed for all manner of malaise. However, our bodies would simply shut down if it weren’t for the intricate and complex system of hormones looking after every bodily process, at every stage of our lives. It is only when our hormones are out of sync that we start to notice that things aren’t running as well as they should be. So, how would we know if our hormones are out of balance, and what can we do to fix them?
Female hormones
The hormones involved in a woman’s monthly cycle are powerful. After all, they govern our fertility from puberty to menopause, providing an opportunity for pregnancy every month. We take for granted that this process happens, but behind the scenes a myriad of hormones are involved. When these hormones (oestrogen, progesterone and testosterone, amongst others) show signs of imbalance, we notice menstrual problems, PMS, fertility issues, weight gain (particularly belly fat and reduced muscle mass), low libido, fatigue, anxiety and depression, insomnia, bloating and water retention, skin breakouts, hair loss and breast tenderness.
- Healthy sex hormones rely on a healthy body and efficient liver function. The liver is responsible for removing excessive oestrogen and balancing the hormones. To support it, it is important to eat plenty of cruciferous vegetables (cooked broccoli, cabbage, kale, and brussel sprouts) which contain indole-3-carbinol, a substance known to help remove excess hormones, and aid liver detoxification.
- Ensure your digestive health is good, to help absorption of nutrients and reduce the burden on the liver.
- It is essential to reduce stress, as the stress hormones produced as a result have an overwhelmingly detrimental effect on the delicate sex hormones.
- Exercise is key for hormonal health at all ages.
- Try to minimise exposure to environmental oestrogens (also known as xenoestrogens) by avoiding plastic packaged and tinned foods and drinks, non-organic meats, pesticides and cosmetic chemicals such as parabens.
Stress hormones
These guys are tough cookies! Cortisol, adrenalin and norepinephrine are hormones produced by the body when it perceives threat. They put the body into the ‘fight or flight’ mode, where blood is directed to the most essential areas such as muscles, lungs and heart, at the cost of the less ‘essential’ systems such as the digestive and reproductive, to ensure the body has the ability to fight or run away from the perceived threat.
This was a fantastic system back in the days when primal man was being chased by wild animals, and stress was short-lived. However, when modern man deals with stress 24/7, the body can remain in a state of fight or flight for most of its waking hours. The detrimental effect of these stress hormones cannot be underestimated. Their constant elevation can lead to severe anxiety and depression, exhaustion, insomnia, blood pressure problems, chronic inflammatory disease, acne, low libido, obesity, fertility issues, heart problems, poor immunity, adrenal exhaustion and digestive disorders. These stress hormones are so powerful that they stampede over the more delicate hormones, leading to further hormone imbalances. To fix stress hormones, you must fix stress.
- Consider daily relaxation to be as vital to your health as food. Make time to do something that actively engages the mind in relaxation for 30 minutes daily. Passively watching TV doesn’t cut it. Reading, meditation, yoga, and simple deep breathing will help your body enormously.
- Eat a good diet to provide the wide range of nutrients needed to counter the effects of stress within the body. Of particular importance are magnesium, B vitamins and zinc.
- Ensure you get enough sleep and rest.
- Do not fuel yourself on caffeine – this is false energy and is a stimulant that on its own causes the body to release stress hormones.
Thyroid and energy
The thyroid gland, located in the neck, is the master gland responsible for metabolism. If your thyroid isn’t functioning properly, neither are you. Thyroid problems are very common and can be difficult to diagnose given the wide range of hormones produced by the thyroid. An underactive thyroid, or ‘hypothyroid’, accounts for 90 percent of thyroid issues, the remainder being overactive, or ‘hyperthyroid’.
Symptoms of an underactive thyroid include needing more than eight to 10 hours of sleep per night, or naps during the day; weight problems; poor mood; anxiety and depression; other hormone imbalances; muscle and joint pain; feeling chilly, or cold hands and feet; hair loss and dry skin; poor concentration, and brain fog.
- Again, a good diet will provide the nutrients your body needs to support hormone health. Specifically for thyroid health, focus on foods that provide natural iodine (natural sea salt, seaweeds), zinc (nuts, seeds, oysters), selenium (brazil nuts) and iron (organic liver).
- Consider eliminating gluten, which has an inflammatory effect on the whole body and can cause extreme fatigue and brain fog.
- Get enough rest and sleep.
- Filter your drinking water to remove fluoride and chlorine, both of which have direct detrimental effects on thyroid function.
Adaptogenic herbs, such as ashwagandha, vitex and rhodiola can be helpful in some cases, but it is important to realise that any hormonal imbalance is a reflection of the whole body being out of sync. Focusing on trying to fix one hormone may miss the bigger picture. Aim to achieve optimal health through an excellent diet, exercise, relaxation and detoxification, and watch as your body restores balance. It is important to remember that hormonal issues can be a sign of an underlying medical condition, so it is always wise to discuss your concerns with your doctor.
Fiona O’Farrell is a licensed acupuncturist and naturopath and runs The Gate Clinic in Greystones, Co. Wicklow. She specialises in women’s health, pregnancy, and fertility. For more information call 01 201 7210 or visit www.thegateclinic.ie.
