Last week we shared Kathleen Taylor’s piece sharing insights on hormone health from nutrition and women’s health coach, Laurie Christine King.
Hormone imbalances can make themselves apparent through symptoms ranging from painful periods and cramps, to cystic acne and low sex drive. It’s important to learn about the root causes of hormonal imbalances so you can pursue remedies, instead of simply covering up the symptoms with drugs like hormonal birth control.
This week we’re pleased to bring you more of LCK’s advice on practical tips you can implement now to improve your hormone health.
How to better take care of your hormones now.
by Laurie Christine King
• Get off birth control and start charting your cycle with a Fertility Awareness-Based Method (FABM). Even the hormone-free copper IUD can affect your hormones and thyroid.
• Get 8-10 hours of sleep every night.
• Consume 30-40g of fiber and plenty of water.
Inadequate dietary fiber may lead to estrogen being re-absorbed rather than exerted by the body. Fiber helps keep digestion running smoothly in the body. Certain foods, such as flaxseed, lentils, and beans, contain lignins, a special type of fiber that may be beneficial in binding up excess estrogen. Adequate fiber consumption may help regulate happy hormone levels.
• Eat veggies at every meal.
• Eat well-rounded meals of protein/carb/fat/veggies.
• Eat a minimum of 60-70g of fat and minimum of 150-250g of carbs.
• Eat at regular intervals to keep blood sugar balanced.
• Eat tons of cruciferous vegetables and sprouts.
Cruciferous veggies (such as broccoli, cabbage, cauliflower, kale, and brussel sprouts) have a naturally occurring compound called indole-3-carbinol. It converts to a phytochemical known as DIM, which may help promote healthy estrogen metabolism.
• Watch exercise frequency and intensity.
• Minimize alcohol and caffeine consumption.
• Minimize plastic exposure (tupperware, drinkware, water bottles)
• Minimize pesticide exposure (buy organic meat and produce)
• Minimize paraben exposure (use natural skincare, haircare, body care, and cosmetics).
Plastics, pesticides, and parabens are a few potential sources of Xenoestrogens. Xenoestrogens are synthetic or natural chemical compounds in our environment that may mimic estrogen-like action in the body or interfere with estrogen signaling pathways. Overexposure to these chemicals may contribute to hormone imbalances in men and women.
• Talk to your doctor about adding healthy supplements of zinc, magnesium, vitamin D, and B complex to your daily regimen.
Zinc: anti-inflammatory, boosts immune system, vital for thyroid function, natural androgen blocker, helps with everything from digestion to metabolism, promotes healthy ovulation, and boosts production of progesterone.
Magnesium: helps calm nervous system and aids with sleep, helps regulate stress and HPA Axis, anti-inflammatory, and helps body produce/balance hormones.
Vitamin D: steroid hormone that helps regulate genes and hormones, great for bone health, immune function, and hormone function, promotes healthy insulin and ovulation.
B Vitamins: promotes healthy energy levels, support a healthy metabolism, required for neurotransmitters like GABA and serotonin, helps hormone balance, PMS, and menopause.
• Optimize gut health via quality probiotics, fermented foods, bone broth, and collagen.
Most thyroid conversion occurs in the gut. We can load up on all the good stuff, but we need to be sure it can be absorbed properly. Happy gut, happy life.
In conclusion, this list may feel like a no brainer for some of you and like a new world order for others. If it’s the latter, make yourself a list of reasons why it’s important for you to regain this balance, get a plan from a shopping list to a supportive environment, and take it one step at a time.
To get in touch with Laurie, you can find her online at lauriechristineking.com. Follow her on Instagram for lots of free and informative information on FAM, Women’s hormone health, Men’s hormone health, nutrition, and fitness @lauriechristineking