The a+ Journal

How to haywire your hormones!

How to haywire your hormones!

Often our clients come to me with several health needs such as hormonal imbalances, skin issues, digestion, mood swings, etc. Of course, our aim is to help those with a tailored nutrition plan, but we also take a look at their entire picture of health, including hormones.

 

Our body’s hormones affects every single one of us, but specially women’s health. Hormones — such as adrenaline, insulin and sex hormones oestrogen and testosterone — are extremely important chemical messengers that affect many aspects of your overall health. Hormones are secreted by various glands and organs, including your thyroid, adrenals, pituitary, ovaries, testicles and pancreas. The entire endocrine system works together to control the level of hormones circulating throughout your body, and if one or more is even slightly imbalanced, it can cause widespread, major health problems. So let’s see what are the hormonal imbalance symptoms…

 Some of the most common signs and symptoms of hormone imbalances include:

  • Weight gain or weight loss with no dietary changes
  • Depression and anxiety
  • Fatigue
  • Insomnia
  • Low libido
  • Changes in appetite
  • Digestive issues
  • Hair loss and hair thinning

Some symptoms women may experience include:

  • Infertility and irregular periods
  • Painful PMS
  • Vaginal dryness

If you experiencing any of these symptoms, you should consider including the following ingredients in your diet.

Include good protein sources at every meal:

“protein is often forgotten, they most associated with muscle gain, but most proteins contain bioactive peptides, which are smaller protein fractions that will help your body to regulate several hormones, including appetite and satiety hormones – helping with cravings and compulsive eating when you are facing mood swings” says our in-house dietitian, Winder Ton. You can find then in fish, ethical dairy product such as yogurt and yellow cheese, eggs, grains, soybeans, ethical milk or in protein powder such as whey protein.

 

INCLUDE WHEY PROTEIN HERE

 Adaptogens:

“adaptogens are totally helpful. They are plant extracts with effective components to help you to manage stress, boosting immune defence and combating low mood and energy.

Adaptogen herbs such as ashwaganda, Ginsengs (Siberian, Chinese, Brazilian), liquorice, reishi mushroom, maca root can be easily added into juices, smoothies or elixirs.

Good Fats

Not only are we consuming way too many omega-6 fatty acids from polyunsaturated vegetable oils, but we are not consuming enough beneficial Omega-3s and saturated fats. These types of fats are vital for proper cell function and especially for hormone function, as these are literally the building blocks for hormone production.

Emerging evidence suggests that that an inflammation can occur in arterial cells (potentially increasing the chance of clogged arteries), skin cells (leading to skin mutations) and reproductive cells (which may be connected to PCOS and other hormone problems).

So dig in some healthy fats found in nuts, avocado, linseed and oily fishes. Other plants extracts such rich in good fats such as Primrose Oil are proven to help with female hormonal balance. During a woman’s premenstrual period, she may experience breast tenderness, bloating, water retention, acne, depression, irritability, foggy thinking and headaches — these symptoms reportedly can subside after using evening primrose oil, according to a study in the journal Lipids.

 

And don’t forget to exercise  regularly. Exercising not only helps to balance neurotransmitters essential for daily motivation and energy but also keep your metabolism in check!

 

References

https://www.ncbi.nlm.nih.gov/pubmed/1943500https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628357/https://link.springer.com/article/10.1007/BF03223386https://www.ncbi.nlm.nih.gov/pubmed/15062735