The Gut and Hormone Connection
JUST WHEN YOU THOUGHT YOU’VE HEARD IT ALL…
Did you know that your gut flora help regulate estrogen levels? Crazy, right? The health of your gut has far-reaching effects. It affects every aspect of your overall health. Your gut microbiota primarily determines your gut health. The gut microbiota refers to the microbe population living in your gut and particularly in the intestines. The subset of gut microbes involved in estrogen balance is known as the estrobolome. The estrobolome is responsible for one essential hormone task – metabolizing estrogen! Many of the hormonal problems common to women such as belly bloat, weight gain, difficult periods, and skin issues can be signs that your gut is compromised, and your estrogen metabolism isn’t what it should be. When estrogen isn’t metabolized efficiently, this leads to an excess of the hormone in your body (hint: that’s not a good thing). Excess estrogen not only makes period symptoms worse – it causes estrogen dominance.
SIGNS OF GUT-HORMONE IMBALANCE
• Acne
• Belching
• Bloating
• Bloating and digestive upset
• Constipation or IBS
• Gas
• Gut infections
• Headaches
• Heavy, light, or irregular periods
• Hot flashes
• Low libido
• Mood swings
• Polycystic ovarian syndrome (PCOS)
• SIBO
• Tender, swollen, and/or fibrocystic breasts
• Weight gain
2 COMMON GUT PROBLEMS THAT LEAD TO HORMONE IMBALANCE
LEAKY GUT
This is a term that is used to refer to a condition where the intestines are chronically irritated. As a result of this, the mucus lining inside them becomes compromised. When this happens, large food molecules and toxins will be able to pass through the intestinal walls and into the bloodstream because there is no protective mucus layer to stop them. The presence of these foreign molecules in the bloodstream will trigger the immune system to launch a full-fledged attack, leading to inflammations and a lot of extra work for the liver (and we need the liver happy as it too metabolizes estrogen. As a result, you will feel constantly tired, bloated, achy, and unable to think clearly.
GUT DYSBIOSIS
Gut dysbiosis is the term used for when there is a severe imbalance of the microbiota in your gut. It often has very far-reaching effects, where it damages the health of your gut and even affects the microbiota of other regions of the body, for example the vagina. When the vaginal microbiota is out of balance, it can create an environment that is not healthy leading to problems such as yeast infections – even infertility. Luckily, it is possible to heal your gut and regain a balance in your gut microbiome. This will in turn result in a return to optimum health – and hormone balance!
NATURAL DIET AND LIFESTYLE TIPS FOR GUT HEALTH
DIGESTIVE ENZYMES
The first step towards gut healing is to provide digestive support to your body and aid it in breaking down and digesting the food you eat. This applies if you experience gas, bloating, loose stools, heartburn, or constipation.
A great starting point is incorporating digestive enzymes in your diet. Betaine HCI and digestive enzymes are great options, along with taking 1 or 2 tablespoons of apple cider vinegar in water between meals.
· Digestive enzymes: Take 2 capsules at the end of every meal
· Betaine HCI: This is a little tricky because the optimum dosage varies with each person. Start with 1-2 capsules with major meals. If you feel a burning sensation, decrease how many capsules you take.
PRE AND PROBIOTICS
The next thing you need to work on is re-establishing a healthy number of bacteria in your gut. The process of healing your intestinal microbiome mainly involves eating a healthy diet and consuming pre and probiotics and naturally fermented foods.
Some good options…
· asparagus
· beet kvass
· burdock root
· chicory
· dark chocolate
· endive
· fresh dandelion greens
· garlic
· jicama
· kefir water
· kimchi
· Kombucha
· onions
· organic dairy kefir
· radicchio
· sauerkraut
· yams
HEAL YOUR GUT LINING
You should also work on repairing the lining of your gut. There are lots of anti-inflammatory and gut-healing foods that you can eat.
Some anti-inflammatory foods include:
· Ginger
· Hemp seeds, chia seeds, and flaxseeds
· Organic produce
· Turmeric
· Fermented foods
Some gut-healing foods include:
· Bone broth, marine collagen or potassium broth
· Clean fats and oils, including dairy, coconut oil, and olive oil
· Eggs
· Wild-caught fish and seafood
Some supplements for gut healing include:
· Fish oil capsules or cod liver oil
· L-Glutamine
· Turmeric, aloe vera, and licorice
· Vitamin A, C, E, selenium, and a quality multivitamin
· Zinc capsules
You can also incorporate L-glutamine powder. It offers support for gastrointestinal health and function. It will act fast to heal and seal your gut lining, allowing optimum permeability, which means you will be able to absorb nutrients well. A healthy gut lining also prevents allergens, toxins and microbes from getting into your bloodstream, so you get to reap that advantage too.
DITCH THE GUT-DISRUPTORS
Girl, there are so many. Let’s take a look…
· Antibiotics: While antibiotics are sometimes necessary, the overuse of antibiotics can harm your health. Not only the oral antibiotics, but also the use of antibacterial soaps, wipes, and sprays. Antibiotics kill both the bad and good bacteria.
· Chlorinated Drinking water: A necessary evil, use a good filtration system.
· Diet: Eating a diet low in fermentable carbohydrates hinders your ability to populate your healthy gut flora.
· Hormonal birth control methods: Mess with your estrobolome.
· Over-the-counter medications: Especially antiacids and pain/fever reducers.
· Refined sugar and processed foods: These foods promote the growth of bad bacteria in the gut and hinder the growth of beneficial bacteria.
· Toxins: Pesticides, herbicides, glyphosate, and environmental chemicals can negatively shift the microbiome.
MY FAVORITE CULTURED FOODS AND DRINKS
Good Belly
Wild Brine Beets & Cabbage
https://wildbrine.com/product/cabbage-red-beet-sauerkraut/
Living in Gratitude Kombucha
https://gtslivingfoods.com/living-in-gratitude-kombucha/
Living in Gratitude Aqua Kefir
https://gtslivingfoods.com/our-offerings/water-kefir/
Kevita
GUT LOVING CULTURED VEGGIE RECIPE
*You can purchase the starter culture at www.bodyecology.com or www.culturesforhealth.com.
TOOLS FOR MAKING CULTURED FOODS:
· 1 large mixing bowl
· 1 mason jar with lid
· 1 wooden spoon
· 1 cabbage leaf
· 1/4 cup starter culture
Ingredients:
· 1 large cabbage leaf (set to the side)
· 1 large head of cabbage, shredded
· 1 bunch kale, chopped
· 1 small peeled, organic lemon
· 2 carrots, shredded
· 1 clove garlic
· 1/4 cup starter culture
Instructions:
· Toss chopped vegetables and starter culture together in a large mixing bowl. Remember to set your large cabbage leaf to the side.
· Combine the mixture by hand, making sure the vegetables are thoroughly combined. Layer this mixture of vegetables into a mason jar, and pound it down with a wooden spoon so the vegetables are tightly compacted.
· Continue to layer, and pound until your vegetables are thoroughly packed within the jar and the level of brine exceeds the level of the solids.
· Layer the top of your vegetables with a cabbage leaf and pack the leaf down with your fist.
· Allow your vegetables to ferment at room temperature for 5 days before tasting them or longer until desired sour taste. Then place it in your refrigerator.
Cultured Vegetables will keep for one year, as long as you properly store them.
Well there you have it. As you can see, our gut truly impacts every part of our health….including our hormones. By supporting optimal gut health you will also be helping to set the foundation for easier periods, a more regular cycle, and you can even improve common reproductive health conditions that we women often face. Try some of the strategies outlined in this blog to give your gut some lovin’ and see if you notice a difference in your feminine health. Let me know!