Nutrition
Hormone Health

Hormone Harmony

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Hormone Harmony

Understanding common imbalances in moms

15 MINUTE READ

Published July 2024

AUTHOR

Megan Lyons
Contributing Editor, Doctor of Clinical Nutrition (cand), Board Certified Clinical and Holistic Nutritionist

Navigating PCOS, estrogen dominance, cortisol overload, and insulin resistance.

So how does gut health influence overall health?

Being a parent comes with its own set of unique challenges and rewards, but managing our own health often falls to the bottom of the priority list. One crucial aspect of health that often gets overlooked is hormone balance. Hormones play a vital role in regulating many of the body's functions, including metabolism, mood, energy levels, and reproductive health. When hormones are out of balance, they can have a significant impact on our overall well-being.

In this primer, we will explore some of the most common hormone imbalances that affect moms: Polycystic Ovary Syndrome (PCOS), Estrogen Dominance, Cortisol Overload (Adrenal Dysregulation), and Insulin Resistance. Understanding these conditions can help you identify symptoms and seek appropriate treatment, ultimately leading to better health and a more balanced life.

This guide aims to provide you with a clear understanding of each of these hormone imbalances, their symptoms, causes, and potential treatments. By gaining insight into how these conditions affect your body, you can take proactive steps to restore harmony to your hormones and improve your quality of life.

Breaking it down further

Hormones are chemical messengers produced by various glands in the endocrine system, like the pancreas, ovaries, adrenals, hypothalamus, and pituitary. These chemical messengers travel through the bloodstream, delivering instructions to tissues and organs throughout the body. In a healthy endocrine system, hormones work together seamlessly to regulate essential functions such as metabolism, reproduction, growth, and stress response.

But sometimes, things go awry.  Imagine your body as a symphony orchestra, with each hormone playing a unique instrument. When all the instruments are in harmony, the symphony produces beautiful music—the balanced functioning of your body. However, if one instrument, such as the violinist (let’s say the violinist represents cortisol), goes rogue and plays the wrong notes, it can disrupt the entire ensemble. Other members of the orchestra (let’s say, estrogen, progesterone, and insulin) may try to compensate by playing louder, stopping to give the violinist a solo, or attempting to catch up to match the violinist's pace. This analogy illustrates how hormone imbalances can disturb the delicate balance within your body's hormonal orchestra.

The four most common hormone imbalances affecting moms

  • PCOS is characterized by hormonal imbalances involving elevated levels of androgens (typically called “male hormones,” but they’re present in males and females) like testosterone, as well as disruptions in insulin signaling. Insulin resistance is a key factor in PCOS, as high levels of insulin can stimulate the ovaries to produce more androgens. These imbalances interfere with the normal development and release of eggs from the ovaries, leading to the formation of cysts. This can result in irregular menstrual cycles and fertility issues. Relevant lab tests may include measurements of testosterone, luteinizing hormone (LH), follicle-stimulating hormone (FSH), and fasting insulin levels. High LH to FSH ratio and elevated androgens are common markers.

  • Estrogen dominance occurs when there is an imbalance between estrogen and progesterone levels, specifically with elevated estrogen relative to progesterone. This imbalance can result from factors such as excess estrogen production, impaired estrogen metabolism, or insufficient progesterone production. It can affect menstrual cycles and reproductive health. Lab tests may include measurements of estradiol, progesterone, and the estrogen-to-progesterone ratio. Elevated estradiol and low progesterone levels are indicative of this condition.

  • Cortisol, the primary stress hormone, is produced by the adrenal glands in response to stress. Chronic stress can dysregulate cortisol levels, leading to an overproduction or underproduction of cortisol. This affects numerous bodily functions, including metabolism, immune response, and inflammation. Relevant lab tests may include cortisol levels measured through saliva at multiple times throughout the day, as well as assessments of adrenal function such as the cortisol/DHEA ratio. Abnormal daily cortisol patterns or elevated nighttime cortisol are common indicators.

  • Insulin is a hormone that facilitates the removal of sugar from the bloodstream and helps it enter the cells of the body, where it can be used as energy. If we eat too much sugar or carbohydrates for our bodies, over time, our cells become less responsive to insulin, leading to elevated blood sugar levels. This condition, called insulin resistance, is often associated with obesity, a sedentary lifestyle, and dietary factors, and it can increase the risk of type 2 diabetes. Lab tests may include fasting blood glucose, insulin, and hemoglobin A1c (HbA1c) levels, as well as assessments of insulin sensitivity such as the homeostatic model assessment of insulin resistance (HOMA-IR). High fasting insulin and HOMA-IR scores are typical markers.

  • The thyroid gland produces hormones that regulate temperature, metabolism, mood, energy, and more.  Thyroid dysfunction encompasses various conditions in which the thyroid gland produces either too little or too much thyroid hormone, leading to hypothyroidism or hyperthyroidism, respectively. Hypothyroidism, characterized by insufficient thyroid hormone production, can result from autoimmune conditions like Hashimoto's thyroiditis, iodine deficiency, or certain medications. Hyperthyroidism, characterized by excessive thyroid hormone production, is often caused by Graves' disease or thyroid nodules. Symptoms of thyroid dysfunction can range from fatigue, weight changes, and mood disturbances to more severe issues like cardiovascular problems and impaired cognitive function. Lab tests commonly include measurements of thyroid-stimulating hormone (TSH), free thyroxine (T4), and free triiodothyronine (T3). Elevated TSH and low T4 levels typically indicate hypothyroidism, while low TSH and high T4 levels suggest hyperthyroidism. Because of the complexities of this condition, we’ve separated it out into a different guide.

When hormones go awry, they can create a domino effect, impacting other hormones and disrupting the delicate balance of the endocrine system. We rarely see just one hormonal imbalance in practice; instead, once we start looking “under the hood,” we may discover a cascade of these issues.  This guide is not intended as medical advice or treatment, but rather to help you understand the science behind these hormone imbalances, so you can recognize symptoms, seek appropriate treatment, and restore harmony to your body's hormonal orchestra.

Why it matters

We tend to blame a lot on hormones … but that’s because they control everything!  In truth, almost all the symptoms we do experience day to day have something to do with hormones.  Symptoms can be wide ranging and vary from person to person, and over time, hormone imbalances can have significant effects on your health and well-being. Here’s a closer look at the impact of each hormone imbalance:

  • Symptoms: PCOS often manifests as irregular menstrual cycles, acne, excessive hair growth (hirsutism), thinning hair on the scalp, weight gain, and difficulty losing weight. Many women with PCOS also experience insulin resistance, which can lead to increased hunger and fatigue.

    Long-Term Implications: If left untreated, PCOS can lead to serious health issues such as type 2 diabetes, high blood pressure, and heart disease. PCOS is also a leading cause of infertility due to disrupted ovulation. Women with untreated PCOS are at an increased risk for endometrial cancer due to prolonged periods of unopposed estrogen exposure.

  • Symptoms: Estrogen dominance can cause symptoms like weight gain, particularly around the hips and thighs, breast tenderness, irregular menstrual periods, heavy menstrual bleeding, mood swings, and migraines. Many women also experience symptoms of PMS and fibrocystic breasts.

    Long-Term Implications: If not addressed, estrogen dominance can increase the risk of developing estrogen-dependent conditions such as fibroids, endometriosis, and certain types of breast cancer. It can also exacerbate symptoms of perimenopause and menopause, leading to a decline in quality of life.

  • Symptoms: High cortisol levels due to chronic stress can lead to weight gain (especially around the abdomen), fatigue, puffy face, muscle weakness, anxiety, depression, sleep disturbances, and high blood pressure. Chronic adrenal dysregulation can also impair immune function, making you more susceptible to infections.

    Long-Term Implications: Prolonged cortisol overload can contribute to the development of cardiovascular disease, osteoporosis, and metabolic syndrome. It can also exacerbate mental health issues and increase the risk of developing conditions such as chronic fatigue syndrome and fibromyalgia.

  • Symptoms: Insulin resistance often presents with symptoms such as persistent hunger, fatigue, difficulty concentrating (brain fog), increased abdominal fat, and acanthosis nigricans (darkened skin patches). Women with insulin resistance may also experience irregular menstrual cycles and infertility.

    Long-Term Implications: Without intervention, insulin resistance can progress to type 2 diabetes, increasing the risk of heart disease, stroke, and kidney disease. It can also lead to complications during pregnancy, such as gestational diabetes, which can affect both the mother and the baby’s health.

If you suspect having a hormone imbalance…

If you suspect you have a hormone imbalance, we recommend working with a functional nutritionist in addition to your primary care provider. Together, they can provide a comprehensive evaluation and guide you towards effective management strategies.

Hormone imbalances are not just temporary inconveniences; they can significantly affect your long-term health and quality of life. If you have been ignored or told that “everyone feels this way,” get a second opinion - you don’t have to settle for feeling less than your best!

Managing & reversing hormone imbalances

PCOS

    • Eat a low-glycemic index (GI) diet to manage blood sugar levels.This means limiting added sugars, refined carbohydrates like breads and pastas, and getting most of your carbohydrates from whole foods.

    • Increase fiber intake with vegetables, fruits, and whole grains as your main source of carbohydrates. 

    • Include omega-3 fatty acids from fish, flaxseeds, and walnuts.

    • Consume lean proteins such as chicken, fish, and plant-based proteins.

    • Consider supplements like inositol and vitamin D.

    • Engage in regular physical activity, such as strength training and aerobic exercises, which have been shown to support PCOS recovery.

    • Manage stress through mindfulness, yoga, or meditation.

    • Ensure adequate sleep (7-9 hours per night).Obviously, this is difficult with a young child!  But it’s important to be realistic with what you can do - going to bed early instead of scrolling, or napping while baby naps. 

    • Avoid smoking and limit alcohol consumption, both of which make PCOS significantly worse.

    • Consider acupuncture for hormonal balance.

Estrogen dominance

    • Eat a diet rich in cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts, as well as flaxseed, to support estrogen metabolism.

    • Increase intake of fiber to promote healthy digestion and estrogen excretion.

    • Limit intake of red meat and dairy products, which have been shown to exacerbate estrogen dominance..

    • Include anti-inflammatory foods like turmeric and ginger.

    • Drink plenty of water to support detoxification.

    • Practice stress-reducing techniques like deep breathing, meditation, or yoga.

    • Engage in regular physical activity, particularly weight-bearing exercises.

    • Get sufficient sleep to support hormone regulation. 

    • Reduce exposure to environmental estrogens found in plastics, pesticides, and personal care products. It’s impossible to avoid these all together, but check out the resource we have below to help you pinpoint things to trade out in your home.

    • Consider natural supplements like DIM (diindolylmethane) and calcium-D-glucarate. If you are breastfeeding, consult your practitioner before starting these.

    • Sweat regularly to support estrogen detoxification and optimal hormone health.

Cortisol overload (Adrenal Dysregulation)

    • Consume a balanced diet with regular meals to stabilize blood sugar levels.

    • Macronutrient balance is very important for adrenal dysregulation, so check out our foundational primer on Fueling Your Body. Include plenty of fresh vegetables, whole foods carbohydrates, lean proteins, and healthy fats.

    • Reduce intake of caffeine and sugar.(Yes, we know it’s hard!)

    • Stay hydrated with water and herbal teas.

    • Incorporate adaptogenic herbs like ashwagandha and rhodiola. If you are breastfeeding, consult your practitioner before starting these.

    • Ensure adequate intake of vitamins and minerals, particularly B vitamins and magnesium.

    • Practice daily stress management techniques such as meditation, deep breathing, and yoga.

    • Establish a regular sleep routine and aim for 7-9 hours of sleep per night. Again, we know it’s hard (even impossible) with a young child, but do what you can here.  Your sleep is extremely important for your recovery.

    • Engage in moderate physical activity but avoid over-exercising. Walking, dancing, swimming, yoga, and Pilates are the best for adrenal dysregulation. 

    • Schedule a treat for yourself, like a massage or a coffee with a friend, to prevent burnout.

    • Limit exposure to chronic stressors like social media - honestly, it’s just not helping.

    • Consider therapies like acupuncture and massage for relaxation.

Insulin Resistance

    • Follow a low-carbohydrate, high-fiber diet to manage blood glucose levels.A Mediterranean style diet has been most successful in research at reversing insulin resistance due to its ability to reduce inflammation in the body.

    • Include healthy fats such as avocados, nuts, and olive oil.

    • Eat regular, balanced meals to avoid blood sugar spikes.Healthy snacks are OK, but we really want to focus on stabilizing meals for reversing insulin resistance, rather than grazing all day.

    • Limit intake of sugary foods and beverages.

    • Consider supplements like chromium and berberine to improve insulin sensitivity. If you are breastfeeding, these are not recommended.

    • Incorporate regular physical activity, including both aerobic and resistance training.See if you can involve your child in your workout if that makes it more likely to get it in. 

    • Practice stress management techniques such as mindfulness and meditation. Stress increases blood sugar just like sugar does, so we want to manage this. 

    • Avoid smoking and limit alcohol consumption

    • Monitor blood sugar levels regularly if necessary and work with a healthcare provider to track progress.

About the author

Megan Lyons
Owner of Lyons’ Share Wellness, Double Board Certified as a Clinical Nutritionist and Holistic Nutritionist & Doctorate of Clinical Nutrition (Cand)

As owner of her own wellness business, Megan has completed over 12,000 hours of 1-to-1 nutrition consulting, spoken on hundreds of stages, and reached hundreds of thousands through her…

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When to get
expert support

Sometimes you might need more support, and that's okay! Here are times you may consider reaching out to a specialist:

  • While none of the dietary and lifestyle guidelines here are harmful if you do not have these conditions, these are just the tip of the iceberg. If you suspect a real imbalance in your body, it’s best to work with a practitioner to reverse it.

  • If you would like to get hormone testing to confirm or check for one of these conditions.

  • If you have symptoms not listed here that you believe are hormonal. They likely are - the above is just a starting place. 

    • Li, M., Chi, X., Wang, Y., Setrerrahmane, S., Xie, W., & Xu, H. (2022, July 6). Trends in insulin resistance: Insights into mechanisms and therapeutic strategy. Signal transduction and targeted therapy. https://pubmed.ncbi.nlm.nih.gov/35794109/

    • Mirabelli, M., Chiefari, E., Arcidiacono, B., Corigliano, D. M., Brunetti, F. S., Maggisano, V., Russo, D., Foti, D. P., & Brunetti, A. (2020, April 12). Mediterranean diet nutrients to turn the tide against insulin resistance and related diseases. Nutrients. https://pubmed.ncbi.nlm.nih.gov/32290535/

    • Xu, Y., & Qiao, J. (2022, March 21). Association of insulin resistance and elevated androgen levels with polycystic ovarian syndrome (PCOS): A review of literature. Journal of healthcare engineering. https://pubmed.ncbi.nlm.nih.gov/35356614/

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