Balancing the hormones can be a delicate and challenging, but incredibly rewarding process once we realize that we have an enormous amount of control over the way we feel through how we approach diet and lifestyle.
Hormones influence many bodily functions including metabolism, blood sugar balance, blood pressure, energy levels, kidney function, sleep patterns, aging, and appetite. Signs of imbalance in both sexes include the typical symptoms of fatigue, headaches, digestive complaints, poor sleeping, easy weight gain, increased signs of aging, depression, anxiety, and decreased sexual desire.
While age is often blamed for imbalance it's important to remember that balance directly correlates with diet. Insufficient consumption of dark leafy greens, brightly colored vegetables, lack of protein and persistent dehydration can all be contributing factors and of course the biggest one, stress and how we relate to it and perceive it. For the past several years there has been great confusion around which ‘diet' is the right one, and many have been asking which health foods are really healthy? The vastly popular low-fat no-fat diet which directly leads to the over-consumption of simple carbohydrates and sugar was once a popular trend and we now know it is one of the best ways to throw off hormonal balance.
Cholesterol is often a feared term, and in our opinion, unnecessarily so. We rarely hear about why it is so crucial to our wellness and how it can be instrumental to hormonal balance. Many of the most important hormones are actually made from cholesterol. It is the mother of all fat molecules in the body: a cornerstone of normal cell function and mood regulation. It is needed to maintain neurotransmitter and brain function, build brain and nerve tissue, and nourish the immune system. It provides the crucial insulation around nerves that transmit electrical impulses and helps to digest fat-soluble vitamins like A, D, E and K.
There has been a low-fat no-fat diet trend in America for over 30 years, yet we’re facing an epidemic of diabetes, obesity and cholesterol levels are rising, not falling. Many have been led to believe that a low-fat diet will help in weight loss. Unfortunately, this isn't exactly the truth. In fact the opposite may be true, especially for women. We tell clients often, the human body does not make a mistake. It is hard-wired by evolution to crave cholesterol and fat. The body equates fat with safety and security. It is evolutionary. When the body is deprived of fat, the brain becomes preoccupied with how to obtain it. This is why low-fat diets fail. At some point the body’s inherent wisdom kicks in and it becomes easy to “cheat” or binge.
The body is so intelligent that when not enough cholesterol is consumed, the liver will automatically start to make it in order to guarantee a baseline level of it is running through the system. In its natural, unstressed state, the liver makes 75% of the cholesterol needed (however, many of our livers are stressed these days because of alcohol, pharmaceuticals, environmental and food toxins and unprocessed anger). The rest has to be consumed through food. By depriving the body of cholesterol (and eating carbs and sugar instead), metabolism goes into famine mode causing the liver to overproduce cholesterol in order to make up the difference. This illustrates the body’s exceptional compensation mechanism intended to keep us safe and healthy. There is a catch here though, this state of overdrive can’t actually shut off until cholesterol is consumed again, explaining why a low-cholesterol, high-carbohydrate LEADS to high cholesterol.
Sadly, environmental toxins are having a more and more devastating impact on our overall health. We see more and more adverse affects due to the exposure to pesticides, volatile and damaging chemicals in cosmetics, and estrogen-like compounds in plastics can also contribute to hormone imbalance. Stress of course also has a significant impact in hormones and balance. Increased stress equals increased levels of cortisol, our fight or flight hormone. Because this hormone is all about survival it can and will trump the production of other hormones in the body. For example, sex drive greatly diminishes under stress because the body is focused on making cortisol so it produces less testosterone. Testosterone in both men and women controls sex drive. The same goes for other key hormones such as estrogen and progesterone.
How to balance hormones naturally:
Balancing hormones does not have to be an elusive scientific procedure filled with bio-identical hormones. We always start with the neurotransmitters in the brain and the stress hormones and allow the sex hormones that base to pull from so that they can create their own balance, which is the most natural and effective, lasting approach.
As far as food is concerned, stick to the basics and keep it simple. First and foremost consider a whole foods diet. We embrace the overcrowding theory, which is: as you add more healthful foods in, the refined and processed foods fall by the wayside on their own without deprivation, denial or willpower.
1) Drink clean, mineralized (not reverse osmosis) water and plenty of it. We recommend 1 liter per 50 lbs of body weight.
2) Eat protein and healthy fat within the first hour of waking to stabilize your blood sugar and insulin levels. If you drink coffee, either stop or have it with your breakfast, never alone.
3 Load up on your leafy greens. 2 servings a day minimum
4) Look for color on your plate each meal. The more color you see the more antioxidants and nutrients you are getting.
5) Embrace healthy fats. Find an omega-3:omega-6 balance (1:2) Healthy fats include: flax seeds, cold water fish, walnuts, nuts, seeds, coconut oil, and olive oil. Star away from trans-fats.
6) Exercise appropriate for your energy levels. If you are a high stress person, do low impact exercise.
7) Supplement with a high quality fish oil (EFA's), high doses of B-vitamins and Vitamin D.
8) Eliminate your consumption of non-organic animal products
9) Decrease your sugar intake λ Avoid all plastic, especially in food packaging.
10) Consider a liver cleanse once or twice per year.
11) Have your hormones tested every two years (in saliva, which is proven to be more accurate than blood) and especially after having a baby. If anything is off, the sooner it’s identified, the easier and quicker it will be to fix.
By Emily Potter, CN, HHC
Good information here! The one thing that disturbs me, though, is saying that our bodies only produce 75% of the cholesterol we need, and the rest must be consumed. You don’t site a source for this. I have researched this before, trying to find a source, and I was led down an endless loop of wellness oriented blogs citing other wellness oriented blogs. After a long time going down loops I finally found the original journal article, which stated the average american consumes 25% of the cholesterol in their body, and the other 75% their body produces. It in no way states that we NEED to consume 25% of our cholesterol, just that the average american eats that much. We all know the average american is not very healthy, though! From the research I’ve seen, the best way to eliminate heart disease is to eliminate dietary cholesterol. It’s the only diet that has been shown to actually *reverse* heart disease. So I don’t think it’s the best advise to eat cholesterol to fix hormones when it will cause other issues.
I’d love to see more cited sources, nutrition is a passion of mine and I love reading actual journal articles to back this info up. Is there anything showing eating more cholesterol actually helps hormones?
Eliana, thanks for this comment. From what I’ve researched, I agree. I have been having terrible insomnia and just found out my hormone levels are very low and I am doing bio identical hormone replacement via pellets. It’s completely cured me. I have been vegan for 3 years and am now interested in cholesterol because some say eating low cholesterol causes hormone imbalances. I do know this, my insomnia has been present before going vegan so while I don’t think it’s the cause, I wonder if eating cholesterol could help as I currently eat no cholesterol. I’m not really sure if anyone knows but I’m glad these discussions are happening. Please let me know if you’ve found anything else out. I feel like I learn more from discussions like these than I do with my own physician. Thank you, Kim
Thank you for this article! How much cholesterol would you recommend consuming?
Hi Gillian, You are welcome! This differs for everyone based upon their current numbers, state of heart health, and endocrine balance so it should be guided by a practitioner after reviewing lab work.
Urine is the gold standard for Female Sex Hormone Testing.
Your liver makes 875mg of cholesterol per day, we do not need to eat cholesterol it is not an essential fat. When we do eat cholesterol the body can only absorb 40%. So as much as I enjoyed reading this post it is not completely accurate. Yes, the body uses cholesterol for the above-mentioned things, but your liver makes more than enough. I think fat is more about satiation, and texture, it is not an essential fat. Fatty acids omega 3 and omega 6 are the ONLY essential fatty acids. -Nutrition Student
This may be true for you. However, my child and I have hypOcholesterolemia (total levels under 90 and LDL below 30) and are prescribed cholesterol pills, because we cannot consume enough in our diet to keep our levels up. I went on a vegan diet and ended up in the hospital. My hormone levels were postmenopausal and I was under 40 y/o, amongst the other issues I had. I went on cholesterol supplementation (1,000mg daily) and my levels went back up and my body began to heal. My liver doesn’t produce the cholesterol my body needs, due to a genetic mutation. So, maybe you don’t need cholesterol, but that is NOT the same for everyone.
Your post interests me bc I have hypocholesteremia as well. My total cholesterol has been between 110-129 (most of it HDL) most of my life. Do you happen to know what genetic mutation it is you have? Thanks
Is it possible to balance my hormones if I have stage 4 cirrhosis (Primary Biliary Cirrhosis, compensated), MELD 7. Child class A? Saundrella
Great info Christa. My question is if im having sleep disturbances for ex. I can fall asleep fine but I will ãwaké two to three hrs later and cannot go back to sleep. Also when I wake up in the middle of the night I have a a lot of brain activity. These brain activities consist just sensation only not racing thoughts, or panic attacks. So if I purchase a saliva test what I’m I looking for and if I find a deficiency what’s my next step?
Thanks
Nick
Hello Terri,
We would love to help you with your hormone issues. Our nutritionists are very good with balancing hormones and with getting to the root cause of the problem. Please email our business assistant, [email protected], or call 760.685.5636 to schedule a consult.
I had a total hysterectomy ….how is it possible to balance my hormones? my body holds onto weight even though I exersize 5 days a week… I’m just feeling like I will never get rid of this 25 pounds.
Thank you for your inquiry, Adam. The saliva test we use for hormones is Pharmasan Labs Neuroendocrine Expanded Profile. I hope that helps.
Great article, what is the name of the saliva test for hormones ? I’d be very interested to check that out !
Hi Evelyn! Glad you’re still reading TWJ blogs 🙂
Check our Dining Out section of the blog. We put restaurants on there that use clean meats and quality food. RO with minerals is fine. A step above is to get your water in glass containers from the Carlsbad Mineral Spa. That’s what we do. It’s the highest quality water in the state – comes from an underground aquifer 50 miles away so it has naturally occurring minerals and an alkaline pH.
Thanks Christa. I found your ten steps very helpful. Hard to eat out if you’re strict on eliminating non-organic meat. I have a question on water….what do you drink? If it shouldn’t be bottled in plastic and It’s not to be RO water…then what do you drink. I’m doing RO with minerals added to avoid the plastic bottles. Is that OK? or do you have a healthier idea?