Finding hormonal balance naturally
Love them or hate them, we’d all be lost without them! We frequently moan about our hormones but they are essential for life; keeping them in balance can sometimes be challenging. However, there are many natural ways to live harmoniously with them.
The hormone system, properly known as the endocrine system, is a complex series of chemical messages that controls a whole host of functions including blood sugar, fertility, digestion, sleep and the brain. So, let’s take a look at the ones that appear to have the most impact on our lives, and see what we can do to naturally keep them working as we would like!
Balance blood sugar
This particular system, which includes the hormones insulin and glucagon, is probably the one that has the most impact on other body systems. If these hormones are out of balance, you’ll feel tired, concentration and general brain function will be sluggish, you’ll be irritable and suffer more PMS symptoms and you’ll struggle to manage your weight effectively. In simple terms, insulin is stimulated by carbohydrate such as bread, pasta and fruit and glucagon is stimulated by protein such as meat, fish, chicken and eggs. The two hormones need to be kept in balance. Eating too many sugary and refined ‘white’ carbohydrate foods such as white pasta, white bread and pastries will cause blood sugar levels to rise, which will trigger a sharper rise in insulin. Eating protein and carbohydrate together such as meat, potatoes and vegetables, as opposed to just carbohydrate on its own, is the best advice. Additionally, not leaving too long between meals – no longer than four hours – and keeping a check on stimulants such as tea, coffee and alcohol, will help manage these hormones and keep your energy levels in better shape throughout the day.
Manage PMS
It is thought that around 70% of women will suffer from PMS or pre-menstrual syndrome, at some point in their lives, so it’s no wonder that it’s talked about so often. However, there are some simple steps ladies can take to help alleviate the problem. Firstly, blood sugar balancing is key so take the steps listed above. Secondly, there are three nutrients that work really well together in terms of balancing hormones, being vitamins B6, high in bananas and whole grain foods, and the minerals zinc and magnesium. Zinc is rich is eggs and seafood and magnesium is found predominantly in green leafy vegetables, particularly broccoli and kale. However, it can often be challenging getting enough of these nutrients, so taking a supplement either as a multi-vitamin and mineral formulation or one specifically for women, will be beneficial. And for those of you many women suffering from painful breasts, you may find some relief by taking a supplement of starflower oil which helps balance the secretion of prolactin, the hormone responsible for milk production, but also the main culprit of breast discomfort before a period.
Sleep tight
Poor sleep is another very common problem for many people, not just in the UK, but around the globe, and more so during the pandemic. The reasons can be many and varied; however, serotonin makes the hormone melatonin which is secreted from the pineal gland during the hours of darkness, and serotonin is produced from the amino acid, tryptophan. So, foods containing tryptophan including turkey, salmon and nuts and seeds all help to boost serotonin levels. However, because these foods all contain other proteins, tryptophan isn’t necessarily taken up preferentially. It would seem that chick peas are a really good source of tryptophan so rush out and buy some hummus! Milk and oats also help to boost levels, hence the long-standing remedy of a warm, milky drink before bedtime. Why not drink it with an oatcake dipped in a little hummus? Because melatonin is secreted during darkness, it also makes sense to keep your bedroom as dark as possible. Early morning waking during the summer months can often be down to the room being too light.
Feel fuller for longer!
The hormone, cholecystokinin (CCK) is secreted from the small intestine and helps stimulate digestive enzymes as well as gastric juices. However, people may not know that CCK also helps to stimulate the feelings of fullness following a meal. Its production is stimulated by fat and protein, which is why when you’re eating, lasagne, for example, you’ll start to feel fuller during the meal quicker than if you were eating a plate of pasta with tomato sauce. Additionally, the slower you chew your food, the better the hormone signalling mechanism works, and therefore the body will acknowledge that it’s full up – hence there is less of a tendency to overeat. Interestingly, there is much research around obesity and CCK and whether some people have impaired secretion, thereby leading to an increase in weight. Eating slowly also helps the secretion of CCK; it’s a great habit to always put your knife and fork down between mouthfuls.
Boost your metabolism
The thyroid gland situated in the neck, produces a number of thyroid hormones, the most commonly known ones being TH3 and TH4. Thyroid hormones are very much involved in body metabolism; low secretion will cause people to be overweight, feel tired and suffer from constipation – not good! However, it’s unfortunately quite common to have a slightly impaired thyroid gland; the good news is that certain nutrients can really help to give it a boost. For example, the mineral iodine is very important for thyroid hormone production, so eating lots of fish, and specifically, sea vegetables, is a really good plan. Additionally, selenium, rich in Brazil nuts and cruciferous vegetables all help to produce these hormones. However, soy, is what is known as a goitrogen, which prevents the production of thyroid hormones; be sure to avoid any soy-containing foods, particularly the milk and yoghurts if you suspect you may have a problem. There are tests available to check this.