We hear the word hormones all the time, (more often as we age!) but how many of us really know what they are and what they do? And why they are so important to maintain in balance. (You might have known, but humor me.) Hormones act as your body’s chemical messengers, secreted by glands, sending messages to different parts of the body helping various parts of the body coordinate with each other. (Hormone in Greek means to set in motion.) They manage processes like blood pressure, which for me only became an issue during menopause and a stressful time in my life that for some reason has stuck around! But, let me get back to hormones.
Hormones control the functions of reproduction, growth and development. Unfortunately, as you age, your body releases fewer hormones and sadly this can lead to serious health conditions and even death. I know! Right out the gate I went all “D” word on you!
Hormonal imbalance typically has a negative impact on your organs. Some of the not so minor effects of hormonal imbalance include disruption of sleep and weight gain. Hormonal imbalance also contributes to the development of sleep apnea. Have you ever wondered why you suddenly started snoring at 50?
Hormones are involved in bodily functions that need coordinated action. They regulate metabolism, as well as our immune system. They also influence the timing of cell death. So as you can see, it is very important to maintain hormonal balance. Learning to maintain this balance naturally, can improve your overall wellbeing.
The main hormone that I would like to talk about today comes from the adrenal glands. The adrenals sit on top of your kidneys. They produce the stress hormone CORTISOL and ironically, they also control sex drive. (Cannot win! I swear) The adrenals produce cortisol in response to emotional and physical stressors. BUT, having too much cortisol floating around in our bodies can wreak havoc on us. Declining estradiol, (One of those Aunt Esther hormones) is already a stressor to the body that can cause increased cortisol output. (So, you see, we really can do without the whole added “stress” thing.)
High levels of cortisol also speed up aging. Stress really does make you old faster. It already sucks that less estrogen makes our skin lose elasticity and become thinner. For a double whammy, cortisol also causes collagen loss that reduces elasticity as well. As a result of the collagen loss, healthy ligaments and tendons are compromised which can lead to joint pain. All bad!
Oh baby, I’m not done yet. Stress also reduces immune function that during this particular time in 2020, can be a matter of life or death. Side note: When I think about the causes of stress this is one I never thought of but definitely applies to me. Perfectionism. Perfectionism is stressful! Had to get that out of the way.
So, what are some of the ways we can deal with stress and reduce the amount of cortisol in our bodies? One such way is Adaptogens. Adaptogens can help improve the bodies stress resistance. Magnesium is also known to ease the effects of stress, to reduce inflammation, normalize heart rhythms, lower blood pressure, improve sleep, reduce anxiety and promote relaxation. For more information on Adaptogens, please read last week’s post on Ayurveda. (link at the end) I am actually taking a class on Ayurveda starting today! I mentioned in that post that I’m currently taking a Magnesium/Calcium supplement called “Calm.” I really do feel as though I am sleeping better, but I will keep you posted!
Diet and stress both have a serious impact on hormonal health. Some of the ways we can reduce stress is through exercise, sleep, deep-breathing exercises, meditation, prayer, and visualization. Yoga is ideal for building strength, flexibility, stress relief and balance. Yoga, in a Korean study, practiced over a sixteen-week period resulted in a significant reduction in the visceral fat (the unhealthier, easier to accumulate kind of fat!) of menopausal women.
In terms of naturally balancing hormones, food either has a negative or a positive affect on your body’s hormone production. Vegetables and antioxidants promote hormonal balance. They have anti-aging and protective characteristics. With excess cortisol there is an increased need for antioxidant vitamins and minerals. Imbalance in your hormones can be triggered by a poor diet.
Healthy fats are a crucial component of hormonal balance. Omega 3 & Omega 6 fatty acids are essential for the production of hormones. (I personally swear by my Barleans Total Omega supplement.) The bottom line is the body needs fats to stabilize hormones and rebuild cells. Healthy fats can be found in nuts, avocado and fatty fish.
According to Dr. Bob from his book, Dr. Bob’s Drugless Guide to Balancing Hormones, “Dairy can be one of the biggest triggers of hormonal imbalances because of all the hormones found naturally in milk, and because of the antibiotics that are added to milk.” He states, that even organic milk, which can come from pregnant cows, can interfere with our hormone levels. Dr. Bob’s book also states that dairy has over 60 hormones that can contribute to imbalances.
“Eat a whole, real, unprocessed, organic, mostly plant-based diet with organic or sustainably raised animal products. (And I am sorry about Meatless Monday right now! I will get back to it! I promise!!! I will be posting some veggie burger challenge recipes) When you focus on this type of diet, you minimize intake of hormones, and antibiotics (from dietary sources.) Taking simple steps like choosing organic food and drinking filtered water can hugely impact hormone balance.”
So back to Stress. Stress sets off hormonal changes that are especially profound for women at midlife. Cortisol is not the only contributor. Other factors that can interfere with the balance of hormones include, medications, genes, metabolic rate, adequacy of vitamins and other nutrients.
Lack of physical activity compounds the fat storing actions of cortisol. Drinking too much alcohol to relax is also counterproductive. Alcohol – yes, even red wine messes with our estrogen levels. (Devastating news for those of us who sip cab with dinner on the regular!) Stress induced changes affect our weight regulating neurotransmitter that measures how fast food moves through our gut and how efficiently our body uses it. With prolonged stress of any kind, physical, environmental, situational, psychological or spiritual, the body’s hormonal balance is totally disrupted.
Acute stress symptoms can include feelings of hunger, craving sugar, sweats, irritability, panic attacks, restless sleep, insomnia and nightmares. (And this crap is on top of the menopausal symptoms for us older ladies!) In addition, chronic stress symptoms may also include fatigue, bloating, feeling sluggish, craving comfort foods, (or Tate’s Chocolate Chip Cookies. Just saying. That is my go to of late!) depression, allergy attacks, infection and reduced libido. And isn’t it ironic that sex reduces stress, but stress can make you disinterested in sex. Double edged sword. It’s hard being a girl.
What is worse, is that prolonged high levels of Cortisol resulting from stress and other factors can over time can lead to high blood pressure, high cholesterol and triglycerides, resistance to insulin or excess insulin release, increasing your risk for diabetes. Additionally it can lead to osteoporosis, bone loss, and infections from cortisol’s immune suppression. Excess cortisol can increase your risk for heart disease by promoting plaque build up in your arteries. It can also interfere with your thyroid function. In case you are not exactly what your thyroid does, let me name a few things from thyroid’s to-do list. Your thyroid produces hormones that play a MAJOR role in your metabolism. You’ve heard that word before! Fun times. NOT! Your thyroid helps to regular MANY body functions, so we really don’t want anything interfering with its job!
I know that I have been under prolonged chronic stress, which as I stated in an earlier post has resulted in increased blood pressure (probably combined with menopause) but I now understand it has also played a role in the disappearance of what used to be my waistline! Excess cortisol causes fat deposits (abdominal visceral fat storage) around the middle of the body as well as your upper back and arms. But get this!!!! It can also cause hair loss. Insert the big-eyed Emoji here.
Recently I started having issues with my computer. My hard drive was wayyyyy too full, so I started deleting old files and came across this document that I started ten years ago entitled, “Random Womanly Thoughts.” I wrote a few paragraphs on a bunch of topics related to aging. (Yup, this has been bugging me for a minute now!) This one I am sharing with you is called “Missing.” I laughed when I read it. I hope you will too.
MISSING
Where did my outie go? I need to file a report with the police because my belly button is officially missing. It was there a few years ago. I can’t say I’ve been paying it any attention. See what happens when you stop paying attention to something? It will disappear on you! So, one day recently, I was checking out my newly formed spare tire where my waist used to live, and as my eyes drifted up, I realized my belly button was missing. I was like, wait a minute! WTH? The little dome that I used to have to clean with cotton swabs because lint would collect in the creases, had disappeared. I assume it’s in there. It’s like someone pulled it from the inside. I keep tapping on the meat that surrounds the cavity that once was my outie thinking it might pop out like a turtle’s head, but nothing. I’m sad. I miss it.
I know. This is how my mind works. Sorry!
That being said, my missing belly button is the least of my concerns! Whatever the cause, prolonged high cortisol leads to serious medical problems and higher risk of early death typically from heart disease or infection. If you have been under severe unrelenting stress for long periods of time such as many months to several years the adrenals glands eventually may lose their ability to respond properly and enter a state of exhaustion. (Just like the rest of your body!)
There can be many other reasons for increased cortisol. Alcohol overuse, drug use, exposure, to allergens, psychological changes, and negative moods, such as fear, worry or anger. A highly stressed state over a long period of time can also lead to infertility in younger women or early menopause in older women. So younger ladies beware. Get your stress in check unless you want to enter this lovely menopausal state earlier than expected! And for myself, and the rest of us older ladies, it’s time to get this s#*t in check! Lose the stress and balance the hormones!
Excess body fat is a huge stressor on ALL of our body systems. Obesity makes your cortisol weight gain problems worse because it can interfere with ovarian function that has already diminished with age. I think for me, one of the scariest, (ONE!) things that I learned is that excess cortisol can also have adverse effects on the brain.
So, of course, I will continue to research ways to balance hormones naturally as well as ways to reduce stress and cortisol production and continue to share my discoveries.
One book, I may have mentioned above is called “Dr. Bob’s Drugless Guide to Balancing Hormones.”
In his books he suggests, “Support for adrenal glands action steps include sleeping eight hours with no lights on. Turn OFF the TV and computer two hours before bed.”
I know many of us are guilty of not getting enough sleep and not shutting down our devices and TV hours before bed. I started this practice and some days I’m better than others. I started getting in bed with a book. (NOT AN E-READER! A BOOK. WITH PAGES! NO BACK LIGHTS ETC. NO READING ON PHONES!) I won’t lie and say I do this every night, but I must say, I have noticed a difference in the quality of my sleep when I do. AND, I do not have a TV in my bedroom. Bed’s are for sleeping and sex! END OF STORY.
Sugar is also detrimental items to your adrenal health. Avoid sweets and sweet fruits. Vitamin C is also an integral component of adrenal health.” Dr. Bob also recommends B complex. (But talk to your Doctor and find out what’s right for you!)
So in closing, I cannot emphasize enough how important it is to have balanced hormones. Balanced hormones allow you to live a happier, healthier and longer life! It is always my preference to attempt to do everything naturally. At least that is where I start. It certainly can’t hurt. But, by all means, again talk to your doctor first! In the mean time, here are some great ways to balance hormones and reduce stress!
Top 5 Ways to balance hormones
- Consume healthy fats. Healthy fats supply the body with the building blocks it needs to produce hormones. Consider coconut oil, olive oil, REAL BUTTER if you are going to have butter, and lots of omega-3 rich fish.
- Sleep!!! Your body is actively producing hormones while you sleep. And your immune system works its magic while you sleep, so get your 8 hours or more!
- Essential Oils such as lavender and clary sages have been studies extensively and show significant benefit in balancing hormones and reducing stress!
- Consume a nutrient rich diet! Veggies! Veggies! Veggies! Organic whenever possible. If you are going to consume meat, eggs and butter, consume pasture – raised / grass fed products. Reduce the consumption of sugar, caffeine, and alcohol.
- And of course, as always Exercise, Exercise, Exercise!!!!!! You don’t need to run a marathon. All exercise is good but including physical activities that promote relaxation, such as yoga, supports your body and overall wellbeing!
My next post will be an introduction to the practice of Yoga! Stay tuned.