7 Tips for Healthier, Balanced Hormones

Cramping, bloating, migraines, mood swings, bowel changes, (the list goes on!) are common symptoms many women complain of around that “special time”.  Contrary to popular belief, PMS is NOT normal! 

These types of symptoms, especially if they are interfering with your daily functioning can be a sign of another condition or underlying hormonal imbalance. 

As our hormones shift throughout the month, it can be expected this might cause us to feel a bit different.  However our bodies are BUILT to tolerate these changes - they should not be impacting our day-to-day life each month. 

Dysmenorrhea, the term for menstrual cramps, can be caused by conditions such as endometriosis, fibroids and inflammatory bowel disease.  Mood swings may be a sign of an underlying anxiety disorder or depression. Other symptoms such as food cravings, bloating and digestive issues may be explained by an imbalance between your two primary female hormones, estrogen and progesterone, or a thyroid issue. 

These are just a few examples of conditions that should be ruled out to help determine the best treatment for your PMS.

If you are struggling with PMS it is essential you speak with your healthcare practitioner to get to the bottom of what’s causing or exacerbating your symptoms.  However, there are some ways you can set the foundation for healthy hormone metabolism, which will help ensure normal levels of estrogen and progesterone throughout your cycle. 

Here’s a few tips to keep you feeling more balanced:

1) Increase FIBRE!  Regular bowel movements are important for excreting excessive estrogen to maintain normal levels in the body.  We are exposed to a lot of “xenoestrogens” through our environment - chemicals that mimic and interfere with our normal endogenous estrogen.  Supporting your liver and digestive health is essential for proper detoxification and elimination of these compounds.  (Broccoli, artichoke and other cruciferous vegetables are a wonderful way to boost your natural detoxification pathways!)

2) Eat more FAT – We need fats for hormone production, and many females simply don’t get enough in their diet.  Snack on nuts, seeds, avocado, and use plenty of olive oil on your salads and veggies. 

3) Incorporate ground FLAX into your diet – These seeds are especially helpful for healthy estrogen metabolism.  Not only are they are a great source of fibre, but also contain lignans, which help modulate estrogen levels in the body.  This means they can raise estrogen if your levels are low, but can also help normalize estrogen levels if you are in excess. 

4) Address your STRESS – When we’re stressed, we up our cortisol production, which can interfere with our production of other hormones like progesterone. Find strategies that help you cope with stress, and consider other support like adaptogens to help combat its effects.  Getting adequate sleep each night is also super important for reducing cortisol levels, and allowing restoration of normal hormone production. 

5) Consider hormone-helping HERBS – Many herbs can modulate hormone levels depending on your specific needs. Vitex (Chaste Tree) is a common example, used in both PMS and menopause to alleviate hormone-drive symptoms.  Others include Maca root (Lepidium meyenii) Wild Yam (Dioscorea villosa), Angelica / Dong Quai, Black Cohosh (Cimicifuga racemosa), and Ashwaganda.  The best herbs for you will depend on your specific concerns and needs.

6) MOVE more – Regular exercise is essential for an overall healthy metabolism, meaning it is also important for healthy hormone metabolism.  Exercise reduces inflammation and excess body fat, which can both contribute to irregular hormone levels.  Our fat stores play a role in activating estrogen, so we often see higher levels of estrogen in overweight females creating symptoms of “estrogen dominance” like heavy menstrual bleeding and fibrocystic breasts.

7) Quit smoking, and watch you alcohol and cannabis consumption.  These are all known to interfere with our reproductive hormone levels and metabolism. 

Certain nutrients, caffeine consumption and other dietary factors can also be at play when it comes to certain PMS symptoms.

Bottom-line: Don’t let your period get in your way!  A comprehensive and individualized approach is always best, and know that there are a lot of treatment options available.