I often talk about how we are what we eat. I don’t claim credit for the phrase however, I believe in the premise. What we put in our bodies becomes absorbed into cells and tissue. Basic biology teaches us about the basic building blocks of life. I like to think of it as the energy of life. All life form is made up of the same matter-energy. Proton, neutron, electron; positive energy, negative energy, etc.
This leads us to my next point. The human body is meant to absorb what it consumes. If the body doesn’t recognize what we put in it, it gets confused (sort of). The body tries to accommodate what it receives and, in the process, changes its make-up to do so. This is where the problem begins.
This change causes the body to revolt, bringing illness and disease into play. If we return to eating what we were meant to eat, our bodies can heal. So today share 10 ways to balance hormones naturally.
- Heal Leaky Gut – Leaky gut is exactly what you would think. Undigested particles leak through your gut into your bloodstream. The result is inflammation of the entire body, including the thyroid. It not only affects your digestive tract but causes hormone issues and can target the thyroid. Remember the thyroid regulates hormones.
- Eat Coconut Oil and Avocados – Eat foods high in short and long-chain fatty acids. These fats, are essential fats are fundamental building blocks for hormone production and they speed up your metabolism, promoting weight loss. I love salmon. Wild-caught Alaskan salmon is the main staple in my diet along with coconut oil and avocado oil.
- Supplement with Adaptogen Herbs – One of the first things I did when diagnosed with Hashimoto’s after beginning my research, was to begin a course of Ashwagandha and Holy basil. These herbs are unique in that they promote hormone balance and protect the body from disease. Not only do they boost the immune function and fight stress, but they enhance the balance of hormones by improving thyroid function, lowering cholesterol, reduce anxiety and depression, stabilize blood sugar, and support adrenal glands.
- Balance Omega’s- Many people don’t think about the ratio of omegas 3 and 6. This lack of consideration has increased the number of those suffering from chronic and inflammatory diseases in our society. In short, using too much vegetable oil (safflower, sunflower, corn, canola, soybean, and peanut) have caused an imbalance in the body. When we reduce the ratio of vegetable oil and increase the ratio of omega 3’s (wild fish, flaxseed, chia seed, walnuts, and grass-fed animal products) the body returns to balance and disease is decreased. When considering Omega 3’s you might try GLA supplements (gamma-linoleic acid). I take evening primrose, but there are other options such as borage oil and hemp seeds.
- We are what we absorb- Not only should we consider what we put in our mouths, but we should pay attention to what we place on our skin. Many skin care products today are saturated with toxins, such as DEA, parabens, propylene glycol and sodium lauryl sulfate. Try to stay away from them. You should also replace plastic bottles with glass or stainless steel (BPA’s). Switch out your Teflon cooking implements for stainless steel, cast iron or ceramic. Your hormones will thank you.
- Supplement with Vitamin D3 – I believe many of know that those living in parts of the world that experience more hours of darkness than light, have a higher risk of depression and other health disorders. Supplementing with vitamin D3 helps the symptoms of seasonal depression. We are all happier when we are out in the sun. We absorb vitamin D from the sun. When we take a supplement of 2,000 IU to 5,000 IU daily of vitamin D3 we are supplementing the sunlight we lose in the winter months. I take up to 10,000 IU daily in the winter because I have Hashimoto’s. Ask your doctor about the increased dosage if you have hypothyroidism or Hashimoto’s.
- Limit Caffeine – I hate to break it to those coffee drinkers, but if you have a thyroid condition, too much caffeine isn’t good for you. It elevates your cortisol levels and lowers your thyroid hormone levels. Holy hormones! You can replace the high caffeine in coffee with two cups of matcha green tea or maybe tulsi tea. There are additional benefits in the tea such as cancer-killing benefits, balanced hormones, and possible weight loss.
- Exercise – Interval exercising is a great benefit to your health. Exercising helps jump-start your hormones. We all know exercise boosts endorphins, testosterone, growth hormone, and insulin., but burst training also helps reduce stress, enhances the immune system, regulates metabolic function, and helps maintain a healthy weight.
- Sleep – We could all use a little more sleep. You should be sleeping for seven to eight hours each night. Lack of sleep is one way to disturb hormone balance. Do you know cortisol, the stress hormone, is regulated at midnight? So, going to bed too late keeps you from getting that deep sleep that gives you a break from the fight or the flight stress response.
- I realize many will not like this one, but birth control pills raise estrogen levels dangerous enough to cause an increased risk of breast cancer, blood clotting, heart attack, stroke, migraine, gall bladder disease, weight gain, mood change, and many more. You only need to read the product warnings to see the effect birth control pills have on the body. I know this one is controversial. I’m not looking to start an argument I’m only communicating what I have learned. You will know what is best for your lifestyle and how much you want to risk for convenience and comfort.
These ten suggestions are options you can try to balance your hormones naturally. There are many resources out there that may offer additional information on how you can live a healthier better life. I hope what I share will help and add ammunition to your arsenal of healthy resources.
References:
• Kris-Etherton PM, et al. Polyunsaturated fatty acids in the food chain in the United States. Am J Clin Nutr 2000; 71(1):179S-188S.
• Carrington J. Using hormones to heal traumatic brain injuries. [Internet]. Available at: http://www.lef.org/magazine/mag2012/jan2012_Using-Hormones-Heal-Traumatic-Brain-Injuries_01.htm.
• Kresser C. How too much Omega-6 and not enough Omega-3 is making us sick. [Internet]. Available at: http://chriskresser.com/how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick.
• Panda S, et al. Withania somnifera and Bauhinia purpurea in the regulation of circulating thyroid hormone concentrations in female mice. Journal Ethnopharmacology 1999; 67(2):233-9.
• Panda S, et al. Changes in thyroid hormone concentrations after administration of ashwaganda root extract to adult male mice. Journal of Pharmacology 1998; 50:1065-1068.
• Kalani A, et al. Ashwagandha root in the treatment of non-classical adrenal hyperplasia. BMJ Case Reports 2012; 10(1136).
• Agrawal P, et al. Randomized placebo-controlled, single blind trial of holy basil leaves in patients with noninsulin-dependent diabetes mellitus. Int J Clin Pharmacol Ther 1996; 34(9):406-9.
• Gholap S, et al. Hypoglycaemic effects of some plant extracts are possibly mediated through inhibition in corticosteroid concentration. Pharmazie 2004; 59 (11):876-8.
• Khan V, et al. A pharmacological appraisal of medicinal plants with antidiabetic potential. J Pharm Bioallied Sci 2012; 4(1):27-42.
• Norman A. From vitamin D to hormone D: fundamentals of the vitamin D endocrine system essential for good health. Am J Clin Nutr August 2008; 88(2):491S-499S
