Hormonal health is all about balance – but achieving the right balance can be a challenge, particularly for women at midlife. One of the most striking examples of this dynamic is found in women whose estrogen and progesterone balance is off kilter. The wide range of resulting symptoms can be debilitating, and women can find themselves battling heavy periods, disruptive PMS, fatigue, and many more symptoms.

How can balance be restored for optimum well-being? Let’s take a look at how hormones influence your health and how a healthy lifestyle can help. 

Hormones’ Role In Your Health

Your body contains over 50 different types of hormones, and they all act as chemical messengers to other parts of the body. Hormones are secreted by endocrine glands, including the:

• Pituitary gland
• Pineal gland
• Thymus
• Thyroid
• Adrenal glands
• Pancreas
• Testes
• Ovaries

When hormones are released by endocrine glands, they travel to specific receptor sites, where they “lock in” and transmit a message to perform a specific action.

What does this mean in practical terms? Your hormones control almost every function in your body, including:

• Maturity and growth
• Metabolism of food items
• Hunger
• Sleep
• Sexual function and reproductive health
• Mood
• Cognitive ability
• Stress response
• Appetite

Hormones also work in tandem with each other. A good example is the relationship between progesterone and estrogen, two hormones produced by the ovaries that work together to regulate the menstrual cycle.

The Link Between Estrogen and Progesterone

Estrogen and progesterone have complementary functions. Estrogen is the more energizing of the two and helps with memory, libido, mood, sleep and many other functions. It helps protect bone density, youthful skin and hair, mental sharpness, and healthy cholesterol levels. Estrogen levels rise in the follicular phase, which is the first half of the menstrual cycle, up to the point of ovulation. 

Progesterone is produced after ovulation occurs (the period called the luteal phase) and has a more calming function. Progesterone levels peak about midway through the luteal phase, then drop off before menstruation occurs. This sudden drop can contribute to symptoms of premenstrual syndrome (PMS). Progesterone helps regulate the effects of estrogen on the body. It plays a role in the growth of the uterine lining during menstruation, and helps regulate the timing of menstruation.

As you see, both hormones play vital functions in a woman’s body, but they must be balanced. Having inadequate levels of progesterone is not only problematic on its own, but estrogen doesn’t function as well with low levels of progesterone. When your levels of estrogen and progesterone aren’t balanced, estrogen dominance can occur.

Estrogen Dominance: When Hormones Go Off Kilter

Without the balancing influence of progesterone, estrogen’s influence on the body can lead to troubling symptoms. Women who previously hadn’t experienced trouble with their periods may find themselves bleeding far heavier than before. They may struggle with PMS or wonder where their wild mood swings came from. The symptoms of estrogen dominance include:

• Heavy periods
• Menstrual cramps
• Fertility issues
• Blood sugar problems
• Weight gain, particularly around the belly
• Thyroid problems
• Higher risk of developing autoimmune diseases
• Bloating
• Fatigue
• PMS
• Mood disorders, including anxiety and depression
• Anger management issues
• Increased risk of breast, uterine, and ovarian cancers

What Causes Estrogen Dominance?

Many factors can lead to estrogen imbalance, and it’s not uncommon for a woman to experience more than one cause.

• Problems in other parts of the body can contribute to estrogen dominance, including poor liver function, since the liver helps eliminate excess estrogen.

• Other hormones also influence estrogen and progesterone production, particularly insulin and cortisol, so when those hormones are disrupted, the effects can cascade.

• Chronic stress can lead to harmful hormonal fluctuations.

• A poor diet can also lead to hormonal problems, because magnesium, zinc, protein, and B vitamins help to metabolize estrogen. In addition, since fat cells produce estrogen, obesity can contribute to excess levels.

• Normal age-related fluctuations in hormone levels can create imbalances, particularly during the perimenopause years. Women experiencing polycystic ovary syndrome (PCOS) are also vulnerable.

• Interestingly, sometimes estrogen dominance isn’t caused by estrogen itself. Xenohormones are compounds that mimic the properties of estrogens. They can be absorbed by the body and trigger estrogen production, leading to further imbalances. Many common products contain xenohormones, including plastics (watch out for plastic food containers in particular), pesticides, factory-farmed meat, car exhaust, and emulsifiers found in shampoo and other beauty products.

How To Balance Estrogen and Progesterone

1 – Reduce stress.

Stress, particularly the chronic stress so common in our modern lives, impacts cortisol production, which in turn impacts other hormones, including progesterone. Stress reduction techniques such as meditation and yoga can help regulate stress and hormone levels. Sometimes, a simple attitude shift in attitude can slow the “flight or fight” response that produces cortisol. To do this, try considering a stressful event in a more positive light – perhaps as an opportunity to prove your strength.

2 – Get enough sleep.

Hormonal imbalances can cause sleep disturbances. At the same time, you need adequate sleep to maintain healthy hormonal balance. If this seems frustrating, it is! Work with a healthcare practitioner to address stubborn sleep issues and avoid sleep medications.

3 – Maintain a healthy liver and gut.

Your liver metabolizes estrogen, so it’s imperative to maintain optimum liver health by reducing exposure to toxins and minimizing alcohol. In addition, your gut microbiome also plays a role in estrogen regulation. Probiotic supplements, fermented foods like kimchi and sauerkraut, and drinks like kefir help maintain the “good” bacteria in the microbiome. Fiber consumption triggers the production of more bacteria, so increase your fiber intake with a focus on whole grains and produce. High amounts of fiber can also lead to more bowel movements, which helps eliminate excess estrogen.

4 – Eat for hormone health.

The traditional Western diet of highly processed, high-sugar foods is linked to higher estrogen production. In contrast, a Mediterranean diet has been shown to reduce estrogen levels. The Mediterranean diet centers around whole grains, brightly colored vegetables, olive oil, and fish. Green, leafy vegetables like kale and spinach are particularly beneficial.

Protein is essential for the production of amino acids, which are the building blocks of hormones. Some evidence shows that vegetarian sources of protein are the most effective in regulating estrogen – but the most important factor is to avoid meat from animals exposed to pesticides and artificial hormones.

Omega-3 fatty acids help regular insulin and cortisol production and reduce inflammation, which has a beneficial effect on estrogen. Foods high in omega-3 include chia seeds, avocados, many nuts, and fatty fish.

5 – Improve hormone receptivity with exercise.

Some research shows that regular exercise can make your body more receptive to the messages carried by hormones. Plus, exercise can help reduce excess body fat, which carries estrogen.

6 – Consider replacement.

The decision to start hormone therapy can be complex, with many factors to consider, including a woman’s age and overall health. It’s important to work with a healthcare practitioner to find a solution that works for you.

In bioidentical hormones, the hormones are derived from plants and are identical to the hormones produced in your body. These can be customized based on your unique hormone profile. Traditional hormone replacement therapy (HRT) is synthetic. The hormones are close to those in your body, but not always exactly the same. Long-term use of HRT carries many risks, including increased rates of certain cancers, heart disease, and strokes.

If you recognize any symptoms of hormonal imbalance, we can help! Reach out to get a comprehensive assessment of your hormones and a customized plan for rebalance. You don’t have to live with an imbalance of hormones!

Sources:

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The scientific explanation of perimenopause sounds so simple: a gradual slowing down of reproductive hormones until menopause.The reality, however, is that for many women the arrival of menopause isn’t a smooth, gliding descent but more of a turbulent landing complete with bumps, twists, and what can feel like the constant threat of a complete crash. That feeling is compounded by the timing, since perimenopause symptoms often begin at a particularly stressful time of life with mounting work and family demands. Add in the physical and emotional effects of hormonal fluctuations, and the entire process can easily start to feel like a cruel joke.

Thankfully it doesn’t have to be that way.

If you’re frustrated by symptoms like mood swings, weight gain, and anxiety, start by taking a deep breath. The first step to thriving not just surviving perimenopause is to acknowledge that is a natural process. Don’t beat yourself up. Now is the time to give your body – and your mind – some love.

How to Recognize Perimenopause

It is interesting to note that some studies show our attitudes towards menopause (and aging in general) can impact how we experience perimenopause symptoms.

Know What to Expect

Knowing what to expect and what triggers perimenopause is important. Sometimes, women are baffled by the changes and blame themselves, telling themselves that they’re not working out hard enough or not coping well with stress. That’s why a good understanding of the changes you’re undergoing is important.

This Phase Can Last Years

Perimenopause symptoms typically begin in the mid-forties and continue for a number of years until full menopause is reached, which is defined as having gone a full year without a menstrual period, marking the cessation of the release of eggs. Over this period, the ovaries’ hormonal production slows down in fits and starts, leading to fluctuating levels of estrogen, which creates shifting imbalances in the delicate seesaw of estrogen and progesterone. Earlier in life, estrogen levels are much more predictable with the menstrual cycle.

Signs You May Be in Perimenopause

Symptoms can be subtle at first and easily mistaken for something else. They may increase gradually, or you may find they come and go along with your fluctuating hormones, they can include:

• Changes in menstruation, which could include changes in timing (both more frequent or less frequent) and periods that are suddenly much heavier
• Unexplained weight gain, particularly around the midsection
• Depression
• Brain fog
• Hot flashes
• Tender breasts
• Anxiety and panic attacks
• Restless legs
• Insomnia and difficulty staying asleep
• Irritability
• Changes in libido
• Vaginal dryness
• Acne (as if wrinkles weren’t enough to worry about)

5 Ways to Find Balance During Perimenopause

The good news is that several lifestyle changes can help maintain hormonal balance and make it easier to cope with the changes that do occur.

1 – Aim for a Good Night’s Sleep

Ironically, getting restful sleep can become more challenging just when we need it most, and a majority of perimenopausal women report sleep difficulties. Waking up frequently is the most common complaint, often due to hot flashes. As always, a holistic approach helps, as a hormone-supporting diet can help regulate hot flashes.

How You Can Strengthen Your Bedtime Routine

In addition, it’s important to practice good sleep hygiene:

• Avoid using electronic devices at least one hour before bedtime.
• Avoid caffeine, large meals, and vigorous exercise in the evening.
• Build a predictable wind-down routine into your evenings.
• Keep your bedroom temperature on the cooler side for better sleep.
• Avoid synthetic materials in bedding and sleepwear in favor of natural fabrics like cotton or linen.

Since melatonin production slows with age, melatonin supplements may be necessary. A healthcare practitioner can help assess the need for supplements.

2 – Address Your Stress

The stress hormone cortisol rises with age, which is partly to blame for the increase in belly fat many women experience during perimenopause. Taking proactive steps to reduce stress will help get a handle on cortisol levels.

Find Out What Works Best for You

Adequate sleep helps to lower cortisol, as does gentle, mindful activity such as yoga or tai chi. In fact, studies have found that mindful activities can reduce hot flashes, which will favorably impact sleep, which in turn helps to reduce belly fat – it’s all connected!

3 – Get Moving

Regular exercise helps with stress, reduces body fat, and improves your overall quality of life. It’s important to acknowledge, however, that what worked in your 20s and 30s may not be as effective at this stage of life.

Consider Reducing the Intensity

Somewhat ironically, overly intense exercise can overtax your body and result in an increase in cortisol. Remember those stress tips above? That’s why it’s important to find a form of exercise that works for you. Don’t feel pressure to do high-intensity workouts if your body responds better to lower-intensity programs like Pilates or walking. Because everybody is different, it may take a bit of trial and error to find what works for you. The best exercise is always the one that you will stick to, and the one that gives you joy instead of adding to your stress levels.

4 – Eat a Hormone-Supportive Diet

The concept of being gentle with your body during perimenopause extends to your diet. At this stage in life, you should focus on foods that support hormonal balance and provide nourishment. The four pillars of a healthy perimenopause diet are:

Protein

You start to lose muscle with age, so it’s important to counteract that adequate protein to retain muscle mass. Choose lean proteins, including some plant-based sources like chickpeas and lentils.

Fiber

A slowed metabolism may also slow down digestion. This may lead to constipation and foods hanging around longer causing fermentation = gas and bloating.Fibre helps food move smoothly through the bowels and also helps us feel fuller for longer, limiting cravings. Fibre can be found in loads of foods from flaxseed, chia seed, beans and legumes to spinach, broccoli, apples and pears.

Fat

Healthy fats, like Omega-3 fatty acids, can help reduce hot flashes and may boost mood, according to some studies. Good sources of Omega-3 include salmon, hemp seeds, and flax seeds.

5 – Manage your Blood Sugar and Insulin Levels

High blood sugar can exacerbate hot flashes and other perimenopausal symptoms. This can be a bit of a vicious cycle, since changing hormonal levels can actually raise the production of the hormone insulin, which regulates blood sugar. It’s crucial to limit consumption of processed carbohydrates and sweet drinks during perimenopause, as insulin resistance becomes more commonplace. Fiber and protein can help preserve insulin sensitivity, so instead of a quick hit of something sweet for a snack, look for more satiating foods like nuts or whole grains.

A lot is happening during perimenopause for many women – career, family, decisions about the future – but taking some time to focus on your own health will help you feel empowered with the changes in your body.

If you are looking for extra support or experiencing hormonal issues and would like to dive deeper into what’s going on and the best natural course of action give us a call. As integrative doctor’s we can help guide you in this transition in a healthy and holistic way.

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