IT’S NOT YOUR FAULT. IT’S YOUR HORMONES.
FLYING BLIND
Until about 8 years ago, I had no idea how much hormones effected mental and physical health. I wasn’t handed a manual when I got my period decades ago that educated me on what a normal and healthy menstrual cycle looked like. The effects of long-term birth control use were never explained to me in 15 years of taking The Pill. When I was diagnosed with depression, no one asked any questions about family history, thyroid or hormone health. I received no guidance from my OB around proactively supporting my health and fertility through peak reproductive years. When I was told I had PCOS, my doctor failed to discuss the role of blood sugar (due to the significantly increased risk of Type 2 diabetes that comes along with the condition). My transition off birth control after 15 years was not met with any information around what to expect emotionally or physically. And last but not least, when I was told I was infertile, no one gave me any support around how failing to have a child might impact my hormonal progression towards menopause.
I don’t believe any part of my story is rare. I believe many women experience a lack of support, information and resources that leaves us ignorant to the importance of hormone health and ill equipped to proactively protect and support it. So if hormones effect everything from mood to digestion to immune function, where does that leave us?
WHAT I WISH I KNEW
Hormones have a profound impact on our overall health and wellbeing and the way we experience our lives. Assuming an absence of any pre-existing conditions, when we’re sleeping well, managing stress, moving our bodies regularly and eating nourishing balanced diets, our hormones are likely happy and healthy too. Balance hormones help us thrive mentally and physically. Even when we do nourish and nurture ourselves consistently though, normal hormone fluctuations cause very real shifts in everything from mood, to social behavior to immune function. Unfortunately, many of us struggle to find the time in the day for all of the aforementioned preventative health measures. We inevitably set the stage for hormonal havoc with our crazy schedules and over stimulated lifestyles, and when things go awry, we don’t know what’s happening or how to fix it.
Understanding the importance of hormone health, what affects it, and how to protect it allows us to be better advocates for our mental and physical health in an incredibly powerful way. It also allows us to be more patient, compassionate and supportive of ourselves and other women. Below is everything I wish I had known about hormones from the start.
FACTORS EFFECTING YOUR HORMONE HEALTH & BALANCE
Sleep (just 1 night of poor sleep impacts hormone balance)
Stress (arguably the biggest offender)
Exercise (excessive high impact especially)
Travel
Nutrition (think vitamin deficiencies and excess hormones from food sources)
Blood sugar (this is a big one especially for those with PCOS)
Caffeine
Drug & alcohol use (including marijuana)
Thyroid health
Illness (everything from a flu to chronic conditions such as diabetes)
Inflammation
Oral contraceptives & hormone replacement therapy
Many medications
Environmental toxins (including but not limited to air pollution, lead exposure, radiation, plastics)
Topical Toxins (including but not limited to the chemicals in our makeup, lotions, shampoos)
Puberty
Perimenopause
Pregnancy
Breastfeeding
Menopause
MENTAL & PHYSICAL HEALTH FACTORS IMPACTED BY HORMONE BALANCE
Your hormone levels, (including but not limited to thyroid hormones, estrogen, progesterone and testosterone,) have a profound impact on so much more than periods and pregnancies. They impact our brain’s production of chemicals that impact mood, confidence and self esteem. Varying hormone levels throughout our cycle are responsible for varying capacities for social interaction, intimacy, new experiences, problem solving, introspection, and creativity. Our hormones even impact the level of communication between the two hemispheres of our brains. Below is a list of some other key factors impacted by your hormone health.
Mood & general outlook
Anxiety & depression
Self confidence/self esteem
Capacity for social interaction
Rational thinking
Creativity
Problem solving
Motivation
Resilience to stress
Heart rate
Sleep (ability to fall asleep, stay asleep and wake up feeling rested)
Energy levels
Weight management
Digestion
Appetite
Metabolism
Immune function
Body Temperature
Sexual function
Fertility
SIGNS THAT your hormones need some tlc
Since many of the below symptoms can be attributed to other factors or illnesses, I highly recommend tracking symptoms with your cycle using a simple spreadsheet or app. If you tend to see red flags like night sweats, mood swings or severe bouts of depression around the same time every month, chances are your hormones are out of balance. A great next step is to request hormone and thyroid panels from your doctor, or see a functional practitioner and request a Dutch Complete Test (a newer, more comprehensive approach to testing sex and stress hormones and metabolites).
Persistent fatigue
Severe PMS symptoms (I never knew bad PMS is NOT normal!)
Painful, heavy or irregular periods
Cycles shorter than 28 days or longer than 35 days, or absence of period
Insomnia
Anxiety & depression (especially when associated with particular times in your cycle)
Skin issues
Gut issues
Unexplained weight gain
Memory problems
Headaches
Low to no sex drive
proactive measures FOR HAPPY HORMONES
For more details on how to incorporate any of the below tools, check out my 10- Step Nutrition & Lifestyle Reset or enter “hormones” into the search bar on this site!
Manage your stress (try breath work, meditation, journaling, yoga, body scans)
Prioritize sufficient sleep (7-8 hours for most people)
Nourish your body (while minimizing refined sugar, caffeine and alcohol)
Support gut health
Minimize exposure to toxins (I recommend starting with beauty and household products. As you run out of the products you’re currently using, replace them with EWG approved non-toxic versions.)
Explore non-invasive alternative modalities (Try acupuncture, Traditional Chinese Medicine and functional foods like maca root, which is excellent for hormone balance.)
Get tested for nutrient deficiencies (Vitamin D for example, plays an important role in hormone health)
Empower yourself with knowledge! (This blog and this post share some of my favorite resources.)