ITKM

By Nazira Parton

This Women’s Month, we’re talking hormones — those powerful little messengers that influence everything from your mood to your metabolism. They’re not the enemy, but they do need understanding.

Certified health coach Nazira Parton from Hibiscus Health Coaching gives us the lowdown on keeping them happy and balanced.

Understanding Hormones and imbalance

Hormones play a critical role in regulating our bodily functions, including growth, metabolism, blood sugar control, bone density, reproductive function and sexual health.

Hormone imbalances occur when there is too little or too much of a particular hormone. 

These imbalances often lead to a range of symptoms including:

• Irregular periods, heavy bleeding, or skipped periods
• Premenstrual Syndrome (PMS) which may bring about mood changes, breast tenderness, bloating, skin breakouts, cramping and fatigue
• Difficulty conceiving due to an imbalance in progesterone and oestrogen
• Polycystic Ovarian Syndrome (PCOS) characterised by high androgen levels, insulin resistance, and ovarian cysts – leading to infertility and other health problems
• Menopause which occurs when menstruation ceases due to a decline in oestrogen and progesterone production. Women experience a range of symptoms from hot flushes, weigh gain to brain fog and insomnia.
• Thyroid disorders which lead to changes in weight, fatigue and other symptoms due to an imbalance in hormones regulating metabolism
• Psychological symptoms like mood swings, anxiety and irritability

Primary Hormones and their Functions

Factors affecting hormonal balance

Sugar – unstable blood sugar levels can lead to insulin resistance which causes an increase in oestrogen production.  Many women experience weight gain around the belly area.  This in turn increases levels of the aromatase enzyme, which makes more oestrogen, causing further imbalance.

Sugar affects inflammation levels in our bodies.  Inflammation increases the c-reactive protein which is used as an indicator of inflammation in our bodies.

Alcohol – results in higher free oestrogen in the body and depletes the body of B vitamins.  Alcohol is a liver toxin impeding the body’s ability to metabolise oestrogen, increasing the risk of breast cancer.   Sleep is affected too.

Exposure to toxins, pollutants, and endocrine-disrupting chemicals – including pesticides and herbicides interfere with hormone production.  This can for example affect the release of Luteinizing Hormone (LH) hormone, altering the ovulation process.

Chronic stress – Cortisol is one of your stress hormones. If you’re experiencing chronic stress and not taking care of yourself, your body produces more cortisol and consequently does not do a good job of producing progesterone.

Health and Lifestyle Strategies to Balance Hormones

Address nutritional needs according to your cycle

A woman’s nutritional needs differ depending on the cycle phase she is in. This simplified overview might give you an idea what cycle syncing is all about and how it can be tracked according to the moon cycle.

1. Follicular phase (7-10 days) the concentration of all hormones is quite low. Therefore, women can eat anything fresh and full of nutrients. For example; oats, avocados, citrus fruits, beans and lentils, as well as nuts (if no sensitivity).
2. Ovulation (3-4 days) women should eat lighter grains such as amaranth or quinoa but can still enjoy plenty of vegetables such as red bell peppers, eggplants, spinach or endives and fruit with high antioxidant levels such as berries.
3. Luteal phase (10-14 days), when many women suffer from PMS symptoms, vegetables and fruit with lots of fibre such as sweet potatoes, squash or celery as they help to stabilize our blood sugar, decrease bloating and eliminate mood swings.
4. During menses (3-7 days), it is important to eat foods with a high nutritional content that are low in sugar and have a high-water content. The female body is renewing in this phase and requires us to be particularly supportive of our bodies in this phase.

Flaxseeds, broccoli and certain goods quality whole soy products like tofu, tempeh, natto, miso, soy sauce also help oestrogen metabolism.  

Seed Cycling

Incorporate specific seeds in your diet according to your menstrual cycle phase.  This supports natural hormonal balance by providing targeted nutrients.  

Day 1-14 of your cycle:

Add (1 tablespoon each) flaxseed and pumpkin see to your meals

Day 15-29 of your cycle:

Add (1 tablespoon each) sunflower and sesame seeds

Balancing your blood sugar – make sure every meal has a good source of healthy fats, fibre, and a good source of protein.  Eating in this manner helps prevent spikes in blood sugar and insulin levels, achieving more stable energy levels.

• Cut out refined carbohydrates, sugar and processed foods.
• Fix the gut and microbiome – Eat more fibre rich and fermented foods like leafy green vegetables, yoghurt, sauerkraut and kimchi.
• Reduce caffeine intake.  Caffeine can impact your mood and sleep.
• Hydration – drink at least 2 litres of water daily.
• Meditation – focus or clearing your mind with techniques like breath and visualisation to relax and reduce stress.
• Exercise – Include physical activity as part of your daily routine.
• Prioritise rest – Sleep at least 7 hours 

Own Your Body, Own Your Power

This Women’s Month, make the choice to learn, listen, and love your body. Lasting habits are formed through consistent and intentional choices.  Be kind to yourself, take each day one step at a time, implementing one health and lifestyle strategy at a time.