What are Hormones?

Hormones are the chemical messengers of the body. They help to keep all our physiological systems in balance. The messages are relayed in the form of chemical reactions. For these reactions to work properly many different vitamins and minerals are needed. If we are low in some of these vitamins and minerals the hormones may not work properly and the messages will be slower and less clear. The poor function of some hormones can affect the function of other hormones. They are all interconnected and rely upon each other to maintain good health and balance. Good nutrition is vital to the function of hormones because food provides the nutrients that are the building blocks for the hormone and just as importantly provide the vitamins and minerals that help the hormones work effectively and quickly!

The Liver and Gut

The liver is important because the liver makes cholesterol and many hormones are made from cholesterol. Oestrogen and testosterone (oe-STERO-gen & testo-STERO-ne) are made from the same chemical structure of chole-STERO-l). The liver is also responsible for breaking down the hormones when the message has been sent and received. Therefore a poorly functioning liver can cause hormonal imbalances.

The gut also plays an important role is excreting the hormones from the body. Thus constipation and other issues can cause sluggish removal of hormones, further adding to the problem.

The Need for Balance

There is an intimate relationship between the levels of oestrogen, progesterone, cortisol and thyroid hormone. When there is too little or too much of one, it can lead to imbalances in the others.

Progesterone and oestrogen are two hormones made in the ovary that balance each other in menstruating women. They balance each other a bit like a see-saw. One goes up and the other goes down in a cyclical fashion. Progesterone is also a major precursor for other hormones such as cortisol, testosterone and oestrogen. If progesterone is low it can lead to imbalances in many other hormones.

When hormones are in balance they have a protective effect on our health. Progesterone for example helps to balance our weight, control our blood sugar levels, stimulate bone growth, increases sex drive, brings oxygen to our cells and helps to protect us from some cancers.

Oestrogen is like a growth hormone and is essential to a little foetus, it helps prepare the womb for fertility, it increases body fat, it retains fluid and helps our bones to grow. However in excess it can interfere with sex drive, cause headaches, depression, sugar cravings and fatigue.

Pre-Menstrual Tension (PMT)

PMT affects 90% of women. It occurs 2-14 days before menstruation begins. Over 100 different symptoms are named. The most common ones are breast tenderness, tiredness, irritability, sleep disturbance, moodiness, depression, bloating, fluid retention, spotting, low self-esteem, constipation and headaches. The severity of these symptoms can range from mild to severe. PMT is thought to be due to either an excess oestrogen or low progesterone or both.

Things that make PMT better

• Exercise
• Relaxation
• High fruit (2 pieces/day) and vegetable (5-8 serves per day) intake.
• Whole-grains and legumes in good amounts
• High phyto-oestrogen intake (see below)
• Adequate vitamin and mineral intake.
• Nuts and seeds.
• Minimising all the things which make PMT worse!

Phyto-oestrogens- These are naturally occurring plant oestrogens. They have a balancing effect on our hormones. For example if we have a low oestrogen these will increase our levels. If our oestrogen is high these will block there actions and therefore the net effect is a lower functioning oestrogen. Foods high in phyto-oestrogens are soy, miso, tofu, alfalfa, mung-bean sprouts, sweet potato, yams, red clover, linseeds, flaxseed oil, most nuts and celery, to name a few.

Help for the liver; turmeric, green tea, dandelion, artichoke, beetroot, berries, cherries and lots of vegetables.

Fibre for the gut; Good sources come form oat bran, rice bran, psyllium husks, apple pectin, nuts, seeds, and vegetables.

Important nutrients for healthy hormones are Magnesium, Zinc, Selenium, all the B group vitamins especially B12, Folate and B6, Vitamin D, Calcium, Vitamin C and E and Evening Primrose Oil and Fish oils. See a qualified professional for advice when taking supplements.

Menopause and Peri-menopause

Peri-menopause marks the beginning of the end of a woman’s fertile years. It is when the ovaries get to be a bit erratic in the supply of their female hormones, so we see an imbalance in the supply of both progesterone and oestrogen and sometimes testosterone (which is important for libido in women and men). More and more women in the Western world are experiencing symptoms attributable to hormonal imbalance at this time in their life. Up to 70% of women complain of at least some menopausal symptoms. By contrast, in Japan and Iran the incidence is only about 10%. 

The most common symptoms are hot flushes, moodiness, fatigue, muscle aches, headaches, low libido and dryness of the vagina. This can start up to 10-15 years prior to the cessation of the menstrual cycle. This is called peri-menopause.

So why the increase in Menstrual Symptoms?

Over the past 50 years it seems that symptoms associated with the menopause and the peri-menopause have become far more common. The reasons are multiple and probably include:

• Change in diet to more refined and processed food which is higher in energy but lower in nutrients. Over-consumptive malnutrition you might call it.
• Increased exposure to xeno-oestrogens including antibiotics, pesticides, plastics, cadmium (in cigarettes, paints and exhaust fumes). These all act like oestrogens in the body and cause hormonal imbalance.
• Increased demands on personal time causing stress symptoms

It is obvious from the above that a broad, holistic approach is required to provide a workable and effective solution. Many of the same principles of hormone balance discussed above still apply, as the body is always trying to achieve physiological balance. So , the solution is to pursue a healthy lifestyle with:

• A highly nutritious diet rich in phyto-oestrogens (see above)
• Regular long, steady-state exercise,
• A slim figure.
• Balance in life to avoid excessive demands on personal time to minimise stress.
• Low caffeine and alcohol intake

There are certain vitamins and herbal extracts that are beneficial for women and have been frequently used over the last several thousand years! Please consult a qualified practitioner to advise you about these.

Dr Stephen Jelbart

Nutrition Specialist