Over the years I have worked with many people that have unusual and difficult to decipher health issues. Hair falling out. Pain where there should be none. Weight gain or loss that is not easily explained. Many of these issues fall under hormonal imbalance.
Let’s start with what is hormonal imbalance. Hormonal imbalance means that you have too much or too little of a specific (or several different) hormone(s) in your blood stream. Hormones are your body’s chemical messengers. What does that mean? Hormones carry messages through out your blood to organs, muscles, cells regarding growth, development, metabolism, and even sleep. They play a critical part in our body’s overall function. If our body has too much or too little of any, we struggle.
What are the primary hormones in our body. Let’s hit on the top eight (8) that carry the biggest impact to our body. I want to discuss what each is, how it affects the body, what issues are caused when there is too much and too little in the body, and what foods / herbs assist in balancing the body.
Estrogen. Is well known as a sex hormone and is found in both men and women in different amounts. Not only a sex hormone it also assists with cognitive health, bone health and cardiovascular health. Too much in the blood stream causes bloating, swelling and tenderness in the breast, fibrocystic lumps in the breast, decrease in sex drive, depression, irregular menstrual flows, PMS, mood swings, anxiety, and headaches. Too little in the blood stream causes dry skin, hair loss, thinning skin, tender breast, weak or brittle bones, difficulty concentrating, moodiness, irritability, vaginal dryness, hot flashes and night sweats, and few or no periods. Foods that will help balance estrogen levels in the body include dark green leafy vegetables, cruciferous vegetables, avocados, salmon, tuna, high-fiber carbohydrates, and pre- and probiotics.
Testosterone. Another well-known sex hormone that is found in both men and women. Again, this hormone does much more than just regulates fertility and libido, it also plays a big part in regulating muscle mass, fat distribution, mood, bone density, and red cell production. Too much in the blood stream can cause heart muscle damage, liver disease, acne, fluid retention, weight gain, high blood pressure with high cholesterol counts, insomnia, headaches, increased risk of blood clots, stunted growth in teens, uncharacteristically aggressive behavior, and mood swings. In addition, women may also see excessive coarse facial hair, and alopecia. Not enough in the blood stream may cause reduced body hair, muscle loss, increased breast size, hot flashes, poor concentration, depression, irritability, and brittle bones. Foods that help balance testosterone levels are different for low and high.
Foods that help lower testosterone levels. Soy, dairy, alcohol, baked goods, sugar, mint, trans fats, vegetable oils, nuts, flaxseed, and licorice root.
Foods that help raise testosterone levels. Bananas, garlic, eggs, almonds, oysters, spinach, oats, lemons, salmon, and tuna.
Recommended reading – balancing testosterone levels in women: https://www.theforkclinic.com/post/how-to-balance-testosterone-in-women-part-1-elevated-testosterone
More recommended reading – part 2: https://www.theforkclinic.com/post/how-to-balance-testosterone-in-women-part-2-low-testosterone
Insulin. This hormone has a critical part to play in how cells absorb and use glucose. Insulin also helps build muscle after an illness or injury, manages many aspects of lipids, manages the excretion of sodium, and enhances memory. Too much insulin in the blood stream is called hyperglycemia. Symptoms include increased thirst / dry mouth, frequent urination, fatigue, blurred vision, weight loss, and recurrent infections. Too little in the blood stream is called hypoglycemia. Symptoms include looking pale, shakiness, sweating, headaches, hunger or nausea, irregular or fast heartbeat, fatigue, irritability or anxiety. The difference between hypoglycemia and diabetes is that the body doesn’t produce enough insulin naturally when a person has diabetes. Foods that help balance insulin levels should have high soluble fiber content including legumes, oatmeal, flaxseed, cruciferous vegetables, and oranges. Herbs include fenugreek, turmeric, ginger, cinnamon, and garlic.
Recommended reading – difference between hyperglycemia, hypoglycemia, and diabetes: https://www.ncbi.nlm.nih.gov/books/NBK279340/
More recommended reading – insulin resistant diet: https://www.endocrineweb.com/conditions/diabetes/eating-insulin-resistance
Cortisol. This hormone comes up often when people are over-stressed as its most well-known function is to control or regulate the body’s stress response. In addition, it helps manage your metabolism, suppresses inflammation, regulates blood pressure, regulates blood sugar, and manages your circadian rhythm. Too much in your blood stream and you will have rapid weight gain, specifically around your lower belly. You may have a flushed, rounded face, high blood pressure, osteoporosis, muscle weakness, anxiety, depression, increased need for water. Too much cortisol in the body for a long period of time may result in a condition called Cushing’s syndrome. Too little in the blood stream may cause fatigue, dizziness, weight loss, muscle weakness, mood changes. Too little cortisol may be life-threatening.
Serotonin. While it is debated on whether serotonin is an actual “hormone” or a neurotransmitter, we will include it here as it plays a huge part in our overall well-being and, in many situations, acts like a hormone. Many know of serotonin as the chemical in our brain affecting sleep and well-being. Serotonin is so much more. It regulates anxiety, mood, digestion, bowel movements, nausea, blood clotting, heals wounds, and controls sexual function. Too much serotonin in the body can cause confusion, agitation or restlessness, dilated pupils, headache, changes in blood pressure, changes in temperature, nausea, vomiting, diarrhea, rapid heart rate, tremors, shivering, and heavy sweating. Too little serotonin in the body can cause depression, anxiety, sleep problems, digestive issues, suicidal tendencies, obsessive-compulsive disorder, PTSD, and panic attacks. Foods that help balance levels depend on whether there is too much or too little in your body.
Foods that help increase serotonin levels include poultry, eggs, salmon and fish, soy products, dairy products, nuts and seeds, pineapple, dark green leafy vegetables, fermented foods and natural probiotics.
Foods that help reduce serotonin levels include foods high in trans fats, sugar, and processed foods.
Thyroid Hormones. Plays a big part in the speed of your metabolism, but it also affects calcium levels, and play a huge part in deiodination. This means breaking down a compound and removing iodine from it. Iodine plays a huge part in every cell of our bodies and most all Americans are iodine deficient. The thyroid hormones are critically important for regulating energy flow, slowing down or speeding up your heart rate, raising or lowering your body temperature, influencing how quickly or slowly food is processed through your intestinal tract, affecting your brain development, controlling the way your muscles contract, and managing your skin and bone maintenance by controlling the rate in which your body replaces dying cells. There are several diseases directly related to thyroid hormone health including hypothyroidism, Hashimoto’s disease, hyperthyroidism, Graves disease, thyroiditis, thyroid nodules, goiter, and thyroid cancer. Too much in the body can cause anxiety, nervousness, irritability, difficulty sleeping, persistent fatigue, sensitivity to heat, irregular or fast heartbeat, and twitching or trembling. Too little in your blood stream can cause fatigue, sensitivity to cold, weight gain, constipation, depression, slow movements and thoughts, muscle aches, cramps and weakness. Before you can determine the issue with your thyroid, I highly suggest you read my article on iodine. My entire family is iodine deficient, and we have seen a huge improvement by following Dr Brownstein’s direction. At the end of his book, he explains where to go to get tested. Once you have been tested, spoken to your medical practitioner, and adjusted your iodine intake for 30 days, you will have a better understanding of what your body needs. Foods are based on too much or too little in the body.
Foods to increase thyroid hormones include sea vegetables, walnuts, brazil nuts, cod liver oil, sesame seeds, pumpkin seeds, spinach, diary, fresh eggs, and fermented foods.
Recommended reading: https://www.healthline.com/nutrition/hypothyroidism-diet
Foods to decrease thyroid hormones include coffee, egg whites, fruit, breads without salt, dairy and eggs, and oats.
Many issues with hormones can be traced back to the foods you eat, your past unresolved trauma and / or a lack of proper exercise and sunshine. Take steps to ensure you are taking care of your body so you can enjoy life to the fullest.
Recommended reading: https://www.hopkinsmedicine.org/health/conditions-and-diseases/hormones-and-the-endocrine-system
More recommended reading: https://my.clevelandclinic.org/health/articles/22464-hormones
More recommended reading: https://restorative-health.com/eat-for-your-body-top-foods-for-balanced-hormones/
Blessings – E