In the effort to stay well-informed and to make better health-related decisions for ourselves and our families, please welcome my long-time friend and expert holistic nutritionist, Sarah Steward!
Diet and Hormones 101
Part 1
By Sarah Steward, RHN
Balancing Your Hormones
Hormones. What are they and what purpose do hormones serve?
When you hear about hormones or being hormonal it can be associated
with unpleasant symptoms, out of control mood swings or emotions.
Hormones are amazing chemical messengers, responsible for many
functions and communications between organs. Some of the processes
that hormones contribute to are growth, mood, reproduction, metabolism,
development, sexual function etc. There are over 50 hormones that circulate
the body. The major players for women specifically are estrogen, progesterone,
and testosterone.
Importance of key player hormones
Progesterone
Progesterone is an essential hormone and vital in terms of reproduction,
pregnancy, fertility and menstruation. It also keeps estrogen balanced in the body.
This hormone is found in men, women and children so keeping it balanced in all
genders and stages of life is important.
Testosterone
We usually think of testerone in association with men, but in a woman's body
testosterone is key to sustaining energy, coronary artery health, muscle tone,
bone mass.
Estrogen
Estrogen and progesterone work together in the body to maintain balance.
Estrogen’s main role in the body is to insure growth and function of the uterus
and prepares the uterine lining in the event of pregnancy. It also contributes to
electrolyte balance, skeletal growth, protein, skin, and fat deposition.
What does a hormone imbalance look like?
Could a hormone imbalance be causing my symptoms?
The slightest imbalance can cause many issues in the body. If a hormone
imbalance is suspected, balancing progesterone should be the first step.
The variety of symptoms that can show up due to a hormone imbalance
are so diverse that often you may not know your symptoms are caused
by a hormone imbalance.
Some conditions experienced when a hormone imbalance is present:
Hot Flashes
Endometriosis
PMS (Premenstrual Syndrome)
Menopause
PPD (Postpartum Depression)
Breast Pain
Low Sex Drive
Depression
Mood Changes
Anxiety
Irritability
Irrational Fears
Nervousness
PCOS (Polycystic Ovarian Syndrome)
Heavy Bleeding
Menopause
Perimenopause
Weight Gain
Miscarriage
Infertility
Stress
Obesity
Sleep Issues
PDD (Premenstrual Dysphoric Disorder)
Psychological Issues
Fatigue
Cramps
Hair loss
Fluid retention
Dry eyes
Adrenal Fatigue
Heavy Periods With Clotting
Headaches
Migraines
Thyroid Dysfunction
Accelerated Aging
Autoimmune Disorders
Anxiety
Miscarriage
Pot Belly
Sluggish Liver
Do any of these sound like you? Is there a possibility that a
hormone imbalance is the cause of your symptoms?
Below are some of the causes of hormonal imbalance.
Known Sources of hormone disruption:
Meats (Growth hormone)
Drugs (Birth control, Antibiotics
Pesticides)
Plastics (BPA, Phthalates)
Canned foods (BPA, Bisphenol, preservatives)
Personal care products (Parabens, Triclosan)
Styrofoam
Air fresheners
Estrogen Mimicking chemicals
Soy(Phytoestrogens)
GMOs (Genetically Modified Organisms)
Environment
Detergents
Xenoestrogens (plastics, drugs, pesticides, meats, synthetics)
Phytoestrogens (Naturally occurring and are found on some foods and herbs)
Phytoestrogens (Weak estrogens however in a with too much Estrogen it can add to the problem)
The Environmental Working Group has an amazing database
where you can check thousands of products for toxic chemicals that
Items like these can cause major issues in men and women.
Recently there were major lawsuits claiming baby powder was linked to
occurrences of ovarian cancer. Also, the medication Risperidone,
an antipsychotic, has been blamed for causing a condition called gynecomastia
which causes breast development in men. This happens due to
ingredients in this medication that mimic the hormone estrogen.
Throughout a woman's life levels of estrogen fluctuate so an imbalance
in estrogen is common. Hormone-disrupting chemicals and products,
even low progesterone in the body, can contribute to estrogen dominance.
Some ways you can help reduce estrogen dominance are:
-Washing hands after handling plastic bags, packaging etc.
-Being aware of possible sources of estrogen in foods and personal care products
-Using glass when eating/drinking
-Storing foods in glass/porcelain containers
-Limiting microwave use.
-Eating whole foods that have not had added hormones or preservatives
Effect of diet on hormones
Over time, if we are not eating whole, nutrient dense foods it can
take a toll on our hormones and bodies. Methods have changed in
the way foods are produced, with pesticides, preservatives and artificial
ingredients. This may make items cheaper and companies can make claims
like fat free or sugar free. Typically, these items are often devoid of any
nutrients and are full of synthetic products.
Food Quality
Eating as close to nature as possible and supporting our own individual
needs through foods is the best way to maintain or gain hormone balance.
Choose whole unprocessed foods, lean organic meats, dairy with no added hormones,
and organic fruits and vegetables. Organics will still have some pesticide residue,
however it will be much less than conventional produce. Whether you buy
organic or conventionally grown produce always wash before eating.
Certain pesticides can influence hormone imbalance so knowing how your
produce was grown is important.
Food Preparation
How food is prepared is also something else to think about. Check your
seasonings, make sure they don’t have any possible hormone-mimicking
substances like preservatives. Avoid the microwave if at all possible as this can
chemically change the composition of foods and heating containers can leach
into foods. Use only glass if you must heat something in the microwave.
Make sure you are using pots and pans without Teflon. The PFC’s in non-stick
pans can affect estrogen and testosterone.
Why I had to balance my hormones
I struggled for years with immense pain, horrible periods, cramping to the
point where I couldn't function and heavy bleeding. Changing birth control
didn’t help, pain medication didn't help. Nothing got me out of my pain…
until I made dietary changes. I had been misdiagnosed several times over a
10-year period. Finally, I received a proper diagnosis of hemorrhagic
ovarian cysts (bleeding cysts).
I discovered that some items in my diet could be causing inflammation.
This contributed to a hormonal imbalance and the occurrence of cysts.
After making dietary changes I went for my check up 3 months later.
My cysts, the source of pain that I thought I would never be without, were gone!
I had to be my own advocate because for so long I was not receiving the help
or attention that I needed. You hear about this happening more and more nowadays.
People are sick and tired of conventional treatments and medications not working.
They are going back to the basics, the real building blocks of health,
whole quality foods, water, and balancing the mind, body, and spirit.
Why did it help when I made dietary changes?
My cysts were due in part to inflammation in my body. Having high
amounts of sugar in my diet was stressing my body, creating free radicals
which provoked an immune response. The response in my body was inflammation.
My body couldn't process caffeine which meant even more inflammation.
Inflammation is a normal response, it helps our body heal. Chronic
inflammation is where the more serious problems arise.
Too much sugar in the body impairs the immune system, causes elevated insulin
( hormone that affects blood sugar) and can create a breeding ground for
inflammation. Nowadays I opt for natural sources of sugar in fruits. Sweeteners
like Stevia, maple syrup, honey are common in my recipes nowadays instead of synthetic,
chemical-laden artificial sweeteners.
When it came to caffeine as soon as I cut it out I noticed my digestive issues
and anxiety lessened. These were conditions I had just learned to live with.
I didn’t know that diet could be so closely connected.
Coffee has been suggested to have great health benefits and for many, it can.
What can make it unhealthy is how you drink it, its quality and how
YOUR body reacts to it. My body couldn't process caffeine and I would have never
known this had I not eliminated it.
Caffeine itself is actually considered a drug, because it stimulates the nervous
system and like a drug, is addictive. It can affect our blood sugar which is directly
connected to our hormones. What controls our blood sugar? Our hormones.
When our blood sugar is out of balance so are our hormones.
So where do I start? How can I balance My hormones?
First and foremost remember everyone is different. You have to be gentle
with your body, and introduce things slowly into your system. If you begin to
work with too many things you may find you don’t know what is working or
not working.
Too many supplements may stress your body especially if they are not high quality
supplements. Introducing too many “new” foods could stress you out when it comes
to preparation and finances.
No two people are biologically the same and no two people have had the same
experiences in life. Factors like these will change how you should be cared for.
Approach and Implementation
Because everyone's body is different and nutrient needs are different.
The best way to approach things is trial and error. Try something for at least
2 weeks unless you have adverse symptoms. Don't get overwhelmed. If your
plan to balance your hormones is stressing you out, it's time to adjust.
If your new plan or routine to balance your hormones is stressing you out,
you will be worse off from where you began. Be gentle with yourself. Ask
family and friends to support you and help them understand what you are
trying to do and why. Below are 4 tips to help you get started.
4 Tips to Balancing Hormones
Whole unprocessed foods and food preparation
Supplement and herbs (if necessary)
Self-care
Tracking symptoms
Whole unprocessed foods and food preparation
Along with eating whole clean foods, avoid microwaving plastics
as much as possible, and get plenty of good fats in your meals. Each meal
should consist of fat fiber and protein. How much of each is what you will
learn along the way.
Soon you will begin to sense your body's needs, you just have to clear out the
crap before you can get there. Your body sends you signals and tells you what it needs,
you just have to supply it with the proper nutrients.
Supplements and herbs
I urge you to find your nutrients from food but understand it isn't always possible.
With anything new you decide to implement into your regimen, especially herbs
and/or supplements, I urge you to consult your physician or a healthcare professional
as some medications interact with herbs.
I have provided links to products that I trust and recommend, but if you
decide to choose your own brand of supplement always aim for little to no
preservatives, artificial flavors or colors.
Supplements:
receive it solely from foods.
Fish OIl - Good fats help with vitamin transport, help you stay fuller , longer
B vitamins - Help Mood, Energy, and overall nutrition
Probiotic - Repopulate good bacteria in the gut
Herbs:
Self Care
Eating nutrient dense food is key but a self care routine is just as important.
As the woman of the house you are responsible for so much.
You require a routine that gives you time to recharge and be the
best you can be for your family.
Tracking progress/symptoms/food journaling
Track what you eat, how you feel and your bathroom habits.
After a week you will see your own trends and what foods are working for your
benefit. Even after 3 days of looking back at what you eat (even that cookie) you can see
where your energy dips, your hunger levels, your digestion etc…
As you can see, many factors can contribute to a hormonal imbalance.
There are many natural ways to combat this, the best method being through food.
Starting slow with one item at a time will allow our bodies time to adjust and
give us time to see if it contributes to our symptoms.
*Disclaimer* I am a Holistic Nutritionist and received my education and training from the Canadian School of Natural Nutrition. I am not a medical doctor and cannot diagnose or treat diseases and disorders. I do not claim that any of my recommendations will cure or heal any ailment. I do not prescribe any medicine. The information and materials I share are not intended to be a medical diagnosis or treatment. My job is to equip individuals with the tools they need to have a healthier lifestyle and provide recommendations from a holistic perspective.
Sarah Steward
RHN has had a lifelong interest in health and nutrition. Sarah approaches
health from a Holistic perspective, recognizing that everyone is biologically
unique and individual experiences shape the someone's current state. She
believes that the mind, body and spirit work together to achieve better health.
Sarah’s main desires are dispelling health myths, taking the confusion out of
nutrition, and simplifying care of the body. In 2004 she began her studies in
Theology through the University of London correspondence program and received
her degree in Theology in 2010. Soon after she began pursuing a career in
Holistic Nutrition at the Canadian School of Natural Nutrition and received the
designation of RHN (Registered Holistic Nutritionist). Her business The
Nutrition Steward provides nutrition services, from a Holistic approach, in and
around the Charlotte, NC area. Sarah grew up in Williamsburg, Virginia and now
resides in South Carolina with her husband, step-daughter and 2 dogs. In her
free time she enjoys creating healthier versions of common recipes, crafting
and taking walks with her husband.
Find out more about Sarah here!
