Hormones, the beautiful chemicals produced by your glands to send important messages throughout the body. But sometimes these cheeky messengers can end playing a game of chinese whispers sending your body into chaos.
These important messages control things like sleep, hunger, growth, mood and reproduction. Disruptions in these messages cause a cascading effect of issues throughout the body and may end up as chronic conditions including thyroid disorders, diabetes, adrenal fatigue, and endometriosis.
Like everything to do with health, diet and lifestyle play a super important role in supporting the regulation of hormones. There are also some very important organs that assist in keeping these mischievous messengers under control!
Good nutrition is only one part of holistically supporting your hormones. It is good to be aware of other ways your hormones can be affected including exercise, stress, sleep, relationships, allergies and chemicals and be mindful to support these factors as well.
Our liver and our gut are both vital to look after, in keeping your hormones under control.
One of the many roles of our liver is to regulate our hormones. It keeps track of how much of each type we have getting around in our system and excretes any excess. One of the biggest issues with hormones is keeping them balanced.
To support our liver, it is best to;
- Increase your green leafy and cruciferous vegetables including cauliflower, broccoli, kale, cabbage, rocket, spinach, and turnips
- Cut back on liver loaders including coffee, alcohol, sugar, trans fats, cigarettes
- Be aware that depending on the health of your liver, symptoms may get worse before they get better
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The gut also plays a significant role in producing many hormones. With 90% of the body’s serotonin being made in the gastrointestinal tract one could conclude healthy gut = healthy mood. Gut microbes also plays a role in the regulation and activation of hormones in particulate estrogen. When there is damage to the gut signals from the microbes can become disrupted and cause and increase in certain hormones.
To support our gut, we recommend:
- Include vegetables, healthy fats, fiber, protein
- Avoid or reduce inflammatory foods including gluten, dairy, sugar, red meat and processed foods
- Increase pre and probiotic foods including legumes, onion, garlic, fermented vegetables, sauerkraut, and yogurt
Hormonal contraceptives and going through menopause can also play havoc on our hormonal system
Hormonal contraceptive Influence the body’s hormone balancing to either attempt to correct imbalances or create a change within the body for desired reason. Sometimes this can disrupt the balance with negative impacts as the body can get confused with hormones suddenly increasing or being removed. This becomes particularly evident with some women experiencing severe acne after coming of hormonal contraceptives.
The natural decline in female reproductive hormones, Menopause, can sometimes cause some undesirable effects as your hormones adjust. There are many different ways you can support your journey through menopause to make it a little more comfortable.
- Increase phytoestrogens including miso, flaxseed and tofu
- Reduce red meat and go for more vegetarian proteins including legumes, beans, chickpeas, nuts, seeds, soybeans, and buckwheat
- Get into weight bearing exercises, this helps strengthen your bones as during menopause estrogen levels decline and estrogen plays a big role in growth and turn over of bone.
At FNQ Health Co. we have specifically devised a hormone management package, to get those cheeky messengers under control! If you would like to reach out with any questions you may have, please do so – we are here to help you feel your best self again 🙂
Yours in wellness (with happy hormones),