Thinning hair? Weight gain? Fatigue, bloating….and what happened to my skin? And now, belly fat? Why am I so irritable, anxious, and can’t sleep through the night? Or maybe you’re just not feeling like yourself these days. Do you relate? These are all tell-tale signs of a hormonal imbalance.
Our hormones are essential to the overall well-being of both men and women. From our mood and appearance to our sex drive and lean body mass, our hormone levels dictate everything, including our weight. If you’re beating yourself up for gaining weight and trying to diet to fix it, you’re barking up the wrong tree. You must fix the root cause of weight gain; otherwise, it’s an uphill battle. You don’t know how many people I’ve seen in my office who have gone to extremes to lose weight….500-calorie diets, injections, extreme exercise, and fad diets, only to be disappointed with 1–5 pounds of weight lost, which then returns. You can’t diet your way out of a hormone imbalance; instead, you need to understand your own hormones.
Signs, Symptoms, and Some Steps to Take
The first step is to have your hormones tested, whether you’re in your 30s, 40s, 50s, or beyond – as we age, our hormones decline. Work with a professional to understand your goals and where you need to be; then, you can work on supporting your hormones to find a balance. Once that happens, the weight will fall off, your mood will balance, you will find more energy, and you’ll sleep better. You will feel like a whole new you…and everyone will ask what you have been doing!
You also need to know how your diet and lifestyle can also affect your hormones. Inflammatory foods, a high-sugar diet, alcohol, seed oils, processed foods, and toxic elements all tax the liver. When the body becomes estrogen dominant due to the inability of the liver and colon to eliminate the estrogen, it recirculates back into the body. When progesterone levels become low in females, symptoms include hot flashes and night sweats, trouble sleeping, and irritability. Men benefit from balanced progesterone, too, so don’t think of it as only a female hormone.
And don’t forget the mighty testosterone! In adult men and women, low testosterone may lead to a reduction in lean body mass, loss of body hair, and reduced collagen. Testosterone levels in men and women decline naturally as they age. Have you ever heard of male menopause (andropause)? Low testosterone levels can cause mood disturbances, weight gain, lean tissue loss, erectile dysfunction and poor sexual performance, bone loss, difficulty concentrating, memory loss, and sleep issues.
Hormone Helper, not Hamburger Helper!
Yes, your diet and lifestyle have much to do with the rapid decline of your hormones. First, you need to clean up your diet! That means reducing or eliminating alcohol, supporting liver detox, reducing insulin, eating an anti-inflammatory diet, avoiding processed foods, and eating a hormone-supporting diet! Here are some “hormone-helping” foods that are good for you!
Foods Rich in Vitamins and Minerals
- Vitamin E: nuts, seeds, wheat germ, apricots, dried basil, spinach, green olive, paprika
- B Complex: green leafy veggies, whole grains, banana, avocado, Brussels sprouts
- Vitamin C: citrus fruits, peppers, strawberries, guava, kiwi, cantaloupe, Brussels sprouts
- Vitamin A: carrots, sweet potato, yellow-orange peppers, leafy greens, butternut squash
- Calcium: dairy sources, chia seeds
- Magnesium: oat and wheat bran, pumpkin and sunflower seeds, nuts, halibut, beans, cocoa powder
- Vitamin D: sunshine, egg yolk, fish
Herbs
- Dang gui (Angelica sinensis)
- Motherwort
- Saffron (no more than 300 mg or 1/10 tsp daily)
- Aloe vera gel
- Royal jelly
Food is always the best medicine. But if you’re anything like me, your hectic schedule can make it tricky to always eat as healthy as you’d like. That’s why it’s essential to have a plan of how you will incorporate these healthy hormone foods into your diet and make a plan! Having a professional customize a more nutritional meal plan is always helpful. Healthy hormones and a healthy diet will lead to a healthy body that feels great!
Betsy is a Licensed and Registered Dietitian, a Certified Diabetes Educator, Integrative & Functional Medicine Nutrition Therapist, and RYT200 yoga teacher. She specializes in nutrigenomics, gut health, food sensitivities, detoxing, inflammatory diseases, and longevity living. She also understands the importance of living a mindful life and incorporates her mindfulness and yoga teaching background into her practice. Betsy is a professional speaker and advocate for healthy living and is available for individual consultations, group programs, and speaking engagements. Betsy’s exclusive balcony yoga studio, called 4 Elements Yoga Naples, provides a luxury outdoor experience connecting you to the beautiful environment of Naples.
To learn more, visit: www.healthyconceptsconsulting.com and www.yoga4elements.com, or Contact Betsy at 239.297.8844 or [email protected].