We didn't evolve to be healthy, but instead we were selected to have as many offspring as possible under diverse, challenging conditions. As a consequence, we never evolved to make rational choices about what to eat or how to exercise in conditions of abundance and comfort.
To function well as we age, sometimes there is a need to tweak natural hormone production. For that, please seek a qualified health care practitioner.
But, for sustainable long term health, it is wise to address the underlying cause of any perceived imbalance.
Disclaimer
Let me preface this by stating that I do not and have never sold supplements. I am grateful to have access to them, however.
Other than thyroid, cortisol, DHEA and vitamin D levels, I have not had my hormone levels assessed.
Embedded in the five tips to address the root cause of hormonal imbalance, as listed below, are things I have done. But, what works for me, given my constitutional type, may not work for you.
Hormone balance is a complex topic. Sound bites will not do it justice. I like to understand how something works before attempting to fix it. An explanation of the mechanisms of action helps. I only scratch the surface, however. Much is left unsaid.
Why we may suffer
Unhealthy ageing comes from neglecting body needs over a lifetime.
What we do with our feet, fingers and forks matters. Smoking, drinking, medication, eating poorly, not sleeping well, sedentary behaviour, unhealthy relationships and prolonged stress deplete the body of nutrients.
Like other mammals, humans need only thrive long enough to reproduce and care for offspring until they become independent. A fetus is parasite-like. It feeds off its host. Circulating nutrients in the blood of the mother feed the developing baby first. If nutrition is insufficient, mom becomes depleted.
Throughout life, we prioritize delivery of nutrients as needed first to ravenous organs, such as the brain and liver. Other body parts, such as muscle, bone, teeth, hair, skin and nails, may be neglected. Therefore, after the reproductive years, to thrive, women may need to replenish depleted tissue.
It could just be a seasonal fluctuation
If you have found yourself more emotional than usual, overwhelmed by simple daily tasks, uncharacteristically shedding tears, sleeping less well, storing extra weight, over-reacting to circumstances, pollens, food, chemicals and temperature fluctuations, you are not alone.
I hear about these symptoms frequently as of late, and often my peers assume it is due to menopause-related hormonal imbalance.
Hormones fluctuate with the seasons. It is common to feel wired but tired at this time of year. Historically, food was scarce in the winter. We are programmed to preserve the fuel during a time of perceived lack.
Now, in the spring, the innate wisdom of the body facilitates the release of stored fuel, prompting us to engage in more physically demanding activity - cleaning up debris and preparing the environment for new growth.
We may feel pent-up energy as power surges or hot flashes but sadly find no outlet for release. Warmth and sunshine will inspire us to mobilize into action and we will purge what we do not need.
You may be feeling more discombobulated than usual this spring. Collectively we are experiencing divisiveness and fear. With the accelerator arm (fight or flight response) of the autonomous nervous system activated, we tend to become highly reactive.
For persistent hormone-related concerns, please consider the five tips below.
Six tips to address the root cause of perceived hormonal imbalance
#1 Embrace change
Thoughts and beliefs about ageing impact our health and lifespan.
Neuropsychologist Dr Mario Martinez studies cultural beliefs and longevity. He proposes, based on credible evidence, that longevity is culturally learned and the causes of health are inherited.
He says that in Japan, they call menopause konenki, which means renewal of life. In China, it is the second spring.
In cultures where the elderly are revered, women have higher self-esteem. They do not experience the adverse health effects associated with the post-reproductive years.
On the other hand, some countries in South America call hot flashes bochorno, which means shame or embarrassment. Shame causes inflammation. Inflammation is the root cause of many of our chronic conditions.
In Western cultures, there is a stigma associated with menopause. Women feel a sense of decreasing value, sexuality, beauty and health.
We can change these beliefs. Let us be the change we wish to see in our offspring.
Reframe stress
High cortisol production due to stress interferes with the healthy conversion of cholesterol to progesterone and estrogen. It alters liver detoxification interfering with our ability to clear hormones.
Elevated cortisol also messes with gut function, lowering stomach acid and digestion of nutrients, and predisposes us to infection and food reactions. It increases blood sugar levels, again triggering that vicious insulin/testosterone cycle mentioned above.
The thyroid may become impaired due to elevated cortisol levels. Testing thyroid function is encouraged.
Learning to reframe stress, as Kelly McGonigal advises in her popular TEDTalk, How to Make Stress your Friend, is wise.
Perhaps we can reframe hot flashes. We flip on a switch to an internal sauna that flushes toxins as needed. Living mindfully reduces the need for the switch to be flipped on.
Yoga, Tai Chi, QiGong, deep breathing, prayer, tackling a challenging but fun project you’ve put off, meditation and time spent outdoors - nature therapy - increase resilience or the ability to cope with stress.
We are what we prioritize. Productivity sometimes comes at the expense of health. Prioritizing self-care is not selfish. We do not wish to become a burden to society or others.
#2 Balance blood sugar
If blood sugar is high, our hormones will become unbalanced.
Insulin levels rise to lower blood sugar levels. When insulin is high, we store more fat and prevent release of stored fuel. With high insulin, testosterone, a male hormone, may also become elevated in women.
Increased testosterone leads to irregular periods, unexplained weight gain, fluid retention, mood swings, acne beyond puberty, hair loss, unwanted hair growth, estrogen type cancers, increased cardiovascular disease and abnormal fat metabolism. Elevated testosterone is a cause of PCOS (polycyclic ovarian syndrome) and infertility.
Healthy dietary choices including plant fibres, healthy fats (ghee, avocado, nuts/seeds, extra virgin olive oil), and acidity (apple cider vinegar, lemon, lime) help regulate blood sugar.
Research shows that targeted supplementation with nutrients such as alpha-lipoic acid and berberine can also help optimize blood sugar levels.
Herbs, spices and roots such as fenugreek, Gymnema Sylvestre, Ceylon cinnamon, ginseng, green tea and turmeric, help too.
Please check with a holistically-minded health care practitioner for guidance.
Time-restricted feeding, such as consuming all food within 8 hours, or medically supervised fasting, can reignite our ability to use stored fuel, increasing our metabolic flexibility.
When we become metabolically flexible, we can use stored energy, or incoming food, for fuel. Many of us have become sugar burners to our detriment. We are unable to access stored fat. We must rely on incoming carbohydrates to fuel activity.
Active daily living and exercise also help regulate blood sugar. Physical activity drains the muscles of sugar and increases insulin sensitivity. Less insulin is needed, preventing weight gain, elevated testosterone and its adverse effects.
#3 Consume a clean whole foods Diet
“Eat food. Not too much. Mostly plants.”
~Michael Pollan
Choose a variety of whole, fresh, local, seasonal, organically grown and or naturally raised ingredients. Fossil fuel-based fertilizers, herbicides and pesticides wreak havoc in our gut, decimating the healthy soil within, predisposing us to food sensitivities and reactions.
Toxicants accumulate over a lifetime. We may be fine until the bucket overflows.
The Environmental Working Group (EWG) Dirty dozen and Clean fifteen infographics are great resources. To increase our resilience and tolerance, we have to eat clean.
Women should have their iron levels assessed. Too little or too much is harmful to health. With monthly blood loss, iron stores decline. When we stop menstruating, iron levels can accumulate and cause harm.
#4 Optimize Gut Function
For optimal gut function, we need to nurture a healthy gut ecology. We host at least as many microbes (bacteria, fungi, viruses, parasites) as the number of cells in the body.
We outsource a lot of what our bodies can’t do to bacteria. A healthy balance of good and bad microbes is essential, not only for a healthy immune response but also to keep our hormone-producing glands humming.
If we have a proliferation of unhealthy microbes living within, we will be unable to absorb or create nutrients optimally. Our susceptibility to food intolerances, hormone imbalance and infection, will increase.
A healthy diet and targeted supplementation will help heal and seal the gut.
Fermented foods and beverages, like sauerkraut, kimchi, and kombucha, can help some.
Humic and fulvic acid minerals are a great way to compensate for food grown in nutrient-depleted soil.
Collagen and glutamine-rich foods like organic bone broths, along with vitamin C rich fruits and vegetables like peppers, berries, and citrus fruit, can heal and seal intestinal permeability or leaky gut.
#5 Choose clean household and personal care products
Many of the ingredients in personal care and cleaning products interfere with or mimic hormone function in the body.
For example, phthalates, synthetic additives in cosmetics and fragrances, have been linked to reproductive and hormonal abnormalities in animals, including humans. Phthalates make hard things soft and dissolve other materials like scents.
Check out EWG’s Home Guide infographics.
Closing thoughts
Ageing need not be debilitating or expensive. Sometimes supplemental hormones are necessary to alleviate unbearable symptoms. But unless we address the root cause of these imbalances, health and well-being will remain subpar.
Our thoughts, beliefs and emotions have a direct and immediate influence on our health and longevity.
The body possesses the innate capacity to heal itself. It can manufacture and administer the right balance of chemicals as required. Live well to feel better.
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