In the pursuit of feeling better, gut health and hormones are generally thought of as two independent systems. However, research shows, that your gut health and hormones are more interconnected than you might think. So if you regularly have an upset stomach, bloating, constipation, diarrhea, or nausea this article is for you.
The Connection: Hormones and Your Gut
Your gut and your hormones are in constant communication. The gut, also known as the ‘second brain,’ contains millions of neurons that communicate with your brain. One of its main functions is to regulate the secretion of hormones like serotonin, which affects your mood, and ghrelin and leptin, which manage your appetite.
The Role of the Gut Microbiome
Your gut is home to trillions of microorganisms that play a crucial role in your overall health. The balance of this microbiome influences how your body metabolizes hormones such as estrogen. An imbalance can result in hormone-related conditions like polycystic ovary syndrome (PCOS), endometriosis, and mood swings.
The Role of Hormones
On the flip side, hormones like cortisol (the stress hormone) can have a detrimental impact on your gut health, altering the gut microbiota and creating a vicious cycle of inflammation and imbalance, which can leave you feeling bloated, tired, stressed and even depressed.
Estrogen and Progesterone
“Estrogen and progesterone, both hormones, can have a direct affect on the gastrointestinal tract motility. Changes in these hormones can cause significant symptoms” Alyssa Anderson, MD says. Increases in estrogen can lead to diarrhea. A decrease in estrogen (hello pre/peri menopause) can slow down how fast food moves through the gut and how long it sits in the female gut, predisposing women to constipation, gas, bloating, and weight gain!
What does this mean
Hormones for women, specifically estrogen and progesterone, can be out of sync throughout any one of the many stages of a woman’s life: puberty, pregnancy, postpartum, PCOS, Fertility Treatments, Peri-Menopause and Menopause.
Add in chronic stress and sugar, and both cortisol and insulin, respectively, can create more hormonal chaos further effecting the gut health.
What should we do
Move
Movement is medicine. Dr. Spicer says, “Exercising an average of five times per week for 45-60 minutes can enhance bowel function and reduce bloating and gas.” Can’t do that much, start with daily exercise snacks – 20 minute walks at lunch or around the neighborhood.
Hydrate
Hormones circulate best through the body when we are hydrated. In addition, we poop regularly when hydrated. Aim for at least as many ounces as half your body weight. For example, if you weigh 150 pounds, drink at least 75 ounces per day.
Eat Hormone Balancing Foods
Reduce sugar, increase fiber, protein and good fats. Do an elimination type diet to figure out which foods are negatively impacting your gut health. Understanding which of these foods effects your hormones and gut health is key to losing weight and feeling better. (*Notice we didn’t say don’t eat carbs, go Keto, eat only 1200 calories or anything similar. The key is to figure out specific to your body what you can and can’t have.)
Add These Foods
- Pro-biotic Foods: Incorporate foods like yogurt, kefir, and fermented vegetables to increase beneficial bacteria.
- Fiber: Foods high in fiber such as fruits, vegetables, and whole grains promote a healthy microbiome.
- Omega-3 Fatty Acids: Foods like fish, chia seeds, and flax seeds can help in regulating hormones.
- Nutrient-Rich Veggies: Leafy greens like spinach, kale, and Swiss chard are rich in nutrients that can help balance hormones.
Special Considerations for Food Preparation
- Skip the Raw Veggies: When you gut is inflamed, raw veggies may product more gas and bloating, try slightly cooking your vegetables instead.
- Steaming Over Boiling: Steaming vegetables maintains more of their nutrient content, which is beneficial for both hormone and gut health.
- Limit Use of Plastics: When storing or heating food, use glass or stainless steel to avoid endocrine disruptors found in plastics.
- Quality Over Quantity: Opt for organic, non-GMO foods whenever possible to minimize intake of toxins and pesticides.
Your hormone health and gut health are two sides of the same coin. A holistic approach focusing on a balanced diet, lifestyle changes, and mindful food preparation can help you maintain both.