Want to Balance Your Hormones? Focus On Your Gut Health By Lauren Minchen MPH, RDN, CDN
Do you suffer from a form of hormonal imbalance, like polycystic ovarian syndrome (PCOS), estrogen dominance, hypothyroidism, or high testosterone? You may benefit from focusing on simple but powerful lifestyle changes that boost the health and function of your digestive tract. A healthy gut microbiome supports better balanced hormones.
What is the connection between hormonal balance and gut health? The answer may surprise you. Gut bacteria (probiotics) break down hormones and eliminate excess through bowel movements. Fiber feeds these probiotics and helps bind excess hormones for elimination.
Improper bacterial balance in the gut and poor intake of fiber-rich foods can lead to inflammation and poor elimination. As a result, hormones can be resorbed back into the blood stream, potentially leading to imbalances in estrogen, progesterone, and testosterone.
Additionally, inflammation that stems from poor probiotic balance can lead to nutrient deficiencies. These deficiencies can then cause insufficient secretion of hormones and neurotransmitters that are needed for hormone balance throughout the body.
For example, serotonin is created in the gut, and this hormone is used by the gut to communicate with the brain, influencing mood, melatonin production, and neurotransmitter health. If the gut is not secreting a proper amount of serotonin, mood and sleep may suffer, which can lead to a cascade of changes in hormone balance throughout the body.
So, what can you do to support better hormone balance? These five changes to your lifestyle prioritize your gut health and may just make you feel invincible when it comes to balancing your hormones:
Eat fewer processed foods, like chips, crackers, cookies, pretzels, baked goods, and frozen foods. Processed food is typically higher in refined sugars, sodium, saturated fats, trans fats, and food additives, and it is related to increased incidences of gut diseases, like Irritable Bowel Disease, colon cancer, and IBS. Reducing intake of processed food can help you achieve calmer and more balanced digestion.
Consume a variety of probiotics. Take a daily shelf-stable high-dose probiotic with at least 30 billion bacteria and 10 strains. Additionally, eat more fermented foods, including kimchi, kefir, sauerkraut, and miso. These foods contain billions of probiotic bacteria that nourish the microbiome and boost gut health and function.
Eat a varied diet. Don’t restrict. Choose a variety of whole foods, like fruits, vegetables, whole grains, legumes, fresh eggs, poultry, wild fish, nuts, seeds, and fermented dairy (e.g. kefir and yogurt). These foods provide fiber and an array of beneficial bacteria that nourishes the gut and supports a strong digestive tract.
Reduce stress. Practice daily stress management to reduce cortisol and boost serotonin in the gut. Stress negatively affects probiotic bacteria and can lead to inflammation and hormonal imbalance. Consistently practicing stress management techniques, like deep breathing, stretching, and yoga interrupts cortisol production and adrenaline and boosts serotonin in the digestive tract.
Sleep well. Getting adequate and deep sleep is essential for healthy balance of hormones and neurotransmitters. Achieving 7-9 hours per night helps boost serotonin in the gut and other feel-good hormones, which then affect the secretion of sex, thyroid, and stress hormones throughout the day. Prioritize good sleep every night.
You don’t have to live at the mercy of hormonal imbalance. Achieving balanced hormones can be as simple and powerful as prioritizing your gut health.
Lauren Minchen is a Registered Dietitian Nutritionist based in NYC and the author of Bariatric Slow Cooker Cookbook. With over a decade of experience in private practice, she prioritizes her clients’ individual needs to help them achieve their own invincible lifestyle. Her specialties include digestive health, autoimmune conditions, and PCOS. To work with Lauren, visit https://www.laurenminchen.com/.