What Is Affecting Your Hormones?

Over time everyone experiences changes that can affect the way your endocrine system works. Having balanced hormones in essential if you want your body to function properly.

While time may be a leading factor in what affects our hormones, there are other factors that play into our hormone health.

Aging

The endocrine system is comprised of a group of glands & organs that control the body by producing hormones. As we age some changes may occur to the endocrine system due to cell damage as the body ages or genetically programed cell changes. The aging process affects almost all glands in our body. Declining growth in hormone levels as we age could lead to various problems such as a decrease in lean muscle, decreased heart function, and osteoporosis.

Nutrition & Diet

What you put into your body has a huge influence on what you get out of your body. Having a healthy diet is crucial for maintaining good gut health which is more important than you may think. Poor gut health can cause inflammation which drastically affects your hormone levels. In addition, insulin plays a huge factor. According to Eating Well here are the best foods for hormone balance

Cruciferous vegetables

"Cruciferous veggies, especially broccoli and broccoli sprouts, are superstars at helping our livers metabolize estrogen in an efficient and healthy way," says Barmmer. Cauliflower, Brussels sprouts, kale, cabbage and bok choy are cruciferous vegetables too. "Consuming them regularly is one way to protect yourself from developing estrogen-dominant cancers," says Barmmer.

Salmon and albacore tuna

Fat and cholesterol are the building blocks of hormones. You need enough cholesterol to make sex hormones like estrogen and testosterone. The key is to choose fats high in omega-3s and to limit saturated fats (and eliminate trans fats). Salmon, canned albacore tuna, walnuts, flaxseed, olive oil, avocados and chia seeds are high in omega-3 fatty acids.

Avocados

"Avocados are loaded with beta-sitosterol, which can positively affect blood cholesterol levels and help balance cortisol," says Gabriel. "The plant sterols in avocados also influence estrogen and progesterone, the two hormones responsible for regulating ovulation and menstrual cycles." A 2019 study found that the combination of fat and fiber in avocados increased hormones that promote satiety, including peptide YY (PYY), cholecystokinin (CCK) and glucagon-like peptide 1 (GLP-1). Add half an avocado to breakfast or lunch to help you stay full for hours, or use avocado in these healthy avocado recipes.

Fruits and vegetables (preferably organic)

"There are studies that show that even one serving of a high-pesticide fruit or vegetable (such as strawberries) has a negative impact on fertility," says Azzaro. "Many pesticides act as hormone disruptors, meaning they either mimic hormones in your body or they affect the actions of your own hormones."

High-fiber carbohydrates

Think fruits, vegetables and whole grains. "Eating a diet high in fiber can help clear excess hormones from the body," says Azzaro. Fiber, as well as lignans, which are abundant in flaxseed, "facilitate binding and removal of unbound active estrogens," says Barmmer. Focus on making half your plate nonstarchy vegetables at most meals and a fourth of your plate starchy vegetables like potatoes or whole grains.

Prebiotics and probiotics

Probiotics are the good bacteria that reside in the gut, while prebiotics are fibrous foods those bacteria nosh on to flourish. The gut is the largest endocrine organ in the body and synthesizes and secretes more than 20 hormones that play a role in appetite, satiety and metabolism. Smith recommends eating prebiotic foods like raw garlic and oats, asparagus, dandelion, almonds, apples, bananas, Jerusalem artichokes and chicory. Incorporate probiotics like kimchi and yogurt too, she adds.

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Stress

Between housework, kids & our day to day jobs it's easy to get overwhelmed! That go-go mentality may be wrecking more havoc to your body than you originally suspected. Stress hormones are only meant to be released by the body occasionally. However, with today's obsession with pushing yourself to do more, it's easy to become chronically stressed out.

Stress hormones are extremely important for your body so when you go through extremely stressful times it can lead to hormone imbalance which affects the following:

• Anxiety

• Decreased immunity

• Weight gain (and high-calorie intake)

• Depression

• Decreased focus, memory and concentration. This can lead to poor work or academic performance.

Not Getting Enough Sleep

Those late-night Netflix binges aren't doing any favors for your hormone levels. When you deprive yourself of getting a good night's rest this can have the same effect on your body as when you're stressed out. Your body relies on you to get a solid 6-8 hours a night and when that doesn't happen a stress reaction is activated in the body. In addition to puffy under eyes, dull skin, and mental fogginess.

Those late nights are also messing with your hormone levels. Try sticking to a bedtime routine when you know you're unable to sleep in the next day. This could include putting the dishes or laundry away, taking a relaxing bath, reading or a brief meditation.

Preparing for the next day the night before can allow you to get more ZZZ's & also eliminate the need for a stressful busy morning where you're trying to rush your way out of the door.

Ready To Take Action?

Take the first step by taking our hormone self-assesment quiz. for yourself or your partner. Bioidentical hormone optimization may be the answer you've been looking for if you want to safely & naturally help with menopause symptoms & hormone imbalance.

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