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.
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.
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.
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, 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!
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.
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.
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.
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.)
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.
Tags
digestion, gut health, hormone imbalance, hormones
If you’re a busy woman over 40, juggling work, family, and everything in between, are you making the most common mistake when trying to lose weight? I know you don’t have time for guesswork when it comes to losing weight and keeping it off. Yet, so many women fall into the same weight loss mistake
Read MoreControl Food Cravings: Simple Strategies for Women Do you feel like food cravings are controlling your life, steering you toward snacks that derail your wellness goals? You’re not alone. Learning how to control food cravings is key to maintaining better energy, a balanced mood, and overall health. This guide will help you understand cravings and
Read MoreAs someone who has experienced the challenges of menopause firsthand, I know how frustrating it is to battle sleepless nights. The tossing, turning, night sweats, and middle-of-the-night wake-ups became my new normal for far too long. But through trial and error—and helping hundreds of women through this stage—I’ve learned a few key lessons about reclaiming
Read MoreIf you’ve ever felt frustrated after following a strict diet, only to regain the weight (or more) once you stop, you’re not alone. Why diets don’t work comes down to one simple truth: they focus on temporary fixes instead of long-term solutions. Most diets rely on extreme restrictions that leave you feeling deprived, slowing your
Read More