Try these Tips Before Considering Hormone Therapy

Hormones are powerful messengers in our bodies, regulating various functions such as metabolism, mood, and reproduction. When our hormones are in balance, we feel our best, both physically and emotionally. However, modern lifestyles, stress, environmental factors and nutrient deficiencies can disrupt this delicate equilibrium leading to hormonal imbalances.

Hormone imbalances can make you ragey and teary before your period, increase pain and discomfort, accelerate aging, affect fertility, cognition, energy, mood and more. In this article, we’ll explore how to balance your hormones naturally from a university qualified holistic nutritionist’s perspective.

Prioritise Nutrition:

A key aspect of balancing hormones naturally is through a nutrient dense diet and personalised nutrition. This is because hormones are not created out of thin air, the body requires specific nutrients and healthy fats to produce hormones and help them function optimally. This is why eating a nutrient rich diet with a variety of whole foods is the bare minimum for hormone health. However sometimes getting plenty of fruits, vegetables, and quality protein is not enough. I recommend testing to find out what your nutrient status is, minerals such as copper, zinc, boron, manganese and vitamins such as B6 can have a major impact on your hormone health. If you are still struggling with hormonal issues, Finding out what your mineral and vitamin status is and optimising your gut health is the next step. Not only can your hormones improve, HTMA testing can help you reach your full potential in many other ways, particularly with improving your energy, mood and vitality.

When it comes to perimenopause there are a number of ways to optimise your nutrition to relieve symptoms. Here are some of the most common symptoms and tricks that can help you feel your best:

Boost Protein to Prevent Unwanted Weight Gain

During perimenopause and menopause blood sugar and lipid levels rise which can cause seemingly unexplained weight gain, particularly around the stomach. This can be frustrating if your diet and exercise routine has remained the same.

Research shows that optimising protein intake can help keep the excess weight off as it helps with regulate blood sugar levels, build and maintain muscle mass and keeps you feeling fuller for longer. Generally those with higher protein intake when coupled with exersice have a lower BMI and higher muscle mass (Simpson et al., 2022).

Good sources of protein:

• Chicken
• Beans
• Fish
• Eggs
• Organic soy beans
• Lentils
• Quinoa
• Grass-fed beef
• Hemp seeds

If you can’t possibly eat more protien with food, a clean protein drink is an easy way to level up, I like this one by Garden of Life.

Low energy and Mood from Poor Blood Sugar Regulation

A number of studies show that a carbohydrates rich diet can worsen perimenopausal symptoms (Hyvärinen et al., 2022) (Simpson et al., 2022). In fact, a higher intake of refined carbohydrates was associated with menopause commencing 1.5 years sooner (Dunneram, et al., 2018).

Fluctuating hormones during perimenopause can interfere with blood sugar regulation. Estrogen facilitates the metabolism of glucose and insulin secretion (Alemany, 2021).

Refined carbohydrates are quickly turned into sugar causing blood sugar levels to quickly rise and then fall causing energy and mood fluctuations.

Refined carbohydrates such as white rice, white bread, fruit juice and potato chips significantly increase blood sugar levels, therefore minimising these foods will help keep blood glucose levels steady.

For the days you have a sugar binge or carbohydrate heavy meals, berberine, a natural herbal supplement can help regulate blood sugars naturally. Berberine has been likened to the natural version of Metformin. You can find out more about berberine supplements here.

Omega-3 for Mood and Cognitive Health

Omega-3 can help with brain health, protectiving against cognitive decline, depression and chronic inflammation – all symptoms that can be associated with perimenopause. Not only that, good omega-3 intake is also correlated to a delayed onset of menopause by 3.3 years (Dunneram, et al., 2018).

A small single blinded placebo-controlled study found that 2 grams of omega-3 fatty acid capsules significantly reduced symptoms of major depression and hot flashes in women transitioning to menopause (Freeman, et al., 2011).

Adequate intake can also improve pre-menstral symptoms.

Good sources of omega-3:

• Fish roe
• Wild caught salmon & trout
• Sardines
• Mackerel
• Oysters
• Flaxseed

If you don’t eat enough of these foods you can try supplementing omega-3 from a reputable brand.

Correcting nutrient deficiencies

Correcting nutrient deficiencies has been shown to delay the onset of menopause. In particular optimal intake of vitamin B6 and zinc was also associated with going into menopause later (Dunneram, et al., 2018).

In clinic I use HTMA tests which uses hair to measure your levels of nutrients, as well as heavy metals. This is the easiest and most cost effective way to find out what nutrients you need. Find out more about HTMA tests here.

Manage Stress:

Chronic stress can wreak havoc on your hormones. Practice stress management techniques such as deep breathing, meditation, yoga, or mindfulness. These methods can help reduce cortisol, the stress hormone, and promote hormonal balance.

This adrenal cortex supplement can also provide good stress relief naturally.

Get Adequate Sleep:

Quality sleep is crucial for hormone regulation. Aim for 7-9 hours of restful sleep per night. A consistent sleep schedule can help optimise the production of hormones like melatonin and growth hormone.

Ways to help get better sleep:

• Get at least 15 minutes of morning sun exposure
• Go for a brisk walk after lunch
• No caffeine after noon
• Turn your computer and mobile phone screens into yellow or red, this can be done in your settings
• Exercise every day, preferably in the morning

Sometimes getting adequate sleep is much easier said than done. For an extra bit of help to drift off to dream land this natural botanical supplement can help

Exercise Regularly:

Physical activity is another naturopathic tool for hormone balance. Engaging in regular exercise can help regulate insulin levels, boost mood-enhancing hormones, and promote overall hormonal harmony. Aim for a mix of aerobic and strength-training exercises at least 3 days a week and go for a walk outside every day.

Herbal Remedies:

Naturopaths often recommend herbal remedies to support hormonal balance. For example, chasteberry (Vitex agnus-castus) is commonly used to regulate menstrual cycles in women, while adaptogenic herbs like ashwagandha and rhodiola can help reduce stress and support adrenal health.

Manage Environmental Toxins:

Reduce exposure to environmental toxins that can disrupt hormones, such as BPA in plastics, pesticides, and synthetic fragrances. Choose natural and organic products whenever possible, and consider using air purifiers and water filters to minimize toxins in your home.

I recommend quarterly gut cleanses to help remove build up in the system, especially if your digestive system is stagnant. You should be doing a number 2 at least once a day, preferably twice a day. This is an effective digestive cleanse which uses magnesium.

Support Gut Health:

The gut plays a significant role in hormone balance, improving the health of the gut will in turn result in better hormone health. If your gut is not absorbing nutrients for example it cannot create the hormones it needs. Bacterial overgrowths in the gut can also influence hormone production, certain bacteria can cause harmful forms of xenoestrogens to accumulate.

Although I normally recommend testing in order to recommend specific supplements, there are some easy things to try first if you wanted to. Some of these things include:

• An all rounder gut health supplement such as this one.
• A broad spectrum probiotics
• A fibre rich diet from plants such as apples, chia seeds, hemp, asparagus, organic oats, artichoke. Type fibre in the search icon above to find out more about fibre.
• Include polyphenols which are compounds found in plants that help benefical bacteria flourish and keep harmful ones at bay. Polyphenol rich foods include olives, dark chocolate, all berries, spices and more.
• Parasite cleanse – ideally a natural one that is at least a two week course.
• Probiotic rich foods such as kefir and saurkraut

A complete microbiome mapping test can determine if you have any pathogenic bacterial or viral overgrowths, parasites and what beneficial bacteria you need. It also provides the basis of a personalised diet and supplement plan to get your gut health back on track.

Consider Hormone Testing:

Consulting with a naturopath or functional medicine practitioner for hormone testing can provide valuable insights into your hormonal health. This can help tailor natural therapies to your specific needs.

Stay Hydrated:

Proper hydration and the optimal balance of electrolytes is essential for overall health, including hormonal balance. Drinking enough filtered water supports various bodily functions, ensuring hormones are transported and metabolised effectively.

However sometimes drinking water is not enough to hydrate us on a cellular level, especially as we get older. A good quality electrolyte drink can help or even coconut water, which is nature’s electrolyte drink.

Seek Professional Guidance:

While these natural approaches can be beneficial, a personalised plan with integrative testing can help even more. Contact me today or book your appointment here to assess your individual hormonal needs and create a personalized plan to address any imbalances.

Conclusion:

Balancing hormones naturally involves adopting a holistic approach to health. By focusing on nutrition, stress management, sleep, exercise, and natural remedies, you can support your body in achieving hormonal harmony.

Remember that individual hormone balance varies, so seek professional guidance for a tailored plan that suits your unique needs. With dedication and natural strategies, you can take proactive steps toward better hormonal health.

By nutritionist Chrissy

Chrissy is a university qualified nutritionist who graduated with honours at La Trobe University in Melbourne. One of her favourite hobbies is to read the scientific literature on how to optimise health. When she’s not reading, writing or working she’s with her 3 children outdoors, practicing yoga, jogging or cooking up a storm in the kitchen. Chrissy has overcome some debilitating chronic health issues (low mood, adrenal fatigue, insomnia, very bad acne to name a few) with the power of nutrients and correcting gut health, at 39 she now feels better than she did in her 20’s.