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By now, you may have heard that gut health and hormonal health are important, but the two are closely related (that is, the state of one’s health depends on the other and vice versa).
In fact, many hormonal imbalances start in the gut and the gut has a powerful effect on our hormones. This is because of our gut microbiome:
Foods That Improve Gut Health
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What Foods Should You Eat To Improve Your Gut Health?
When our gut microbiome contains a healthy balance of bacteria, our guts can do some pretty amazing things (see above). But in today’s world, we are exposed to various toxins, chemicals, pollutants, processed foods, prescriptions, alcohol, drugs, and stress that damage our gut microbiome, causing the condition known as dysbiosis, or an imbalance of gut bacteria. . When this happens, it can cause:
When gut bacteria become imbalanced, food and nutrients are not properly absorbed and larger molecules can pass through the gut wall causing food sensitivity and increased inflammation in the body. If left untreated, this can trigger an immune response and trigger autoimmune conditions, leading to hormonal disorders such as impaired ovulation or progesterone production (infertility), overstimulation of estrogen or testosterone (painful menstruation, PCOS, endometriosis, and acne), and thyroid hormone imbalance. . congested (metabolism, temperature, mood, etc.).
When gut bacteria are out of balance, our microbiome cannot effectively extract nutrients from our food/supplements (which are then used to produce hormones). Over time, this can lead to nutritional deficiencies, which are the root cause of many hormonal imbalances.
Healthy gut flora is essential for thyroid hormone conversion (about 20% formed in your gut), allowing you to get enough T3, the form of active thyroid hormone you need to maintain energy, metabolism, weight, body temperature and reproduction. stable system (among many other roles). If your gut is not working at its best, you may experience symptoms of hypothyroidism even if your thyroid is healthy.
Ways To Improve Gut Health Without Expensive Supplements
When your estrobolome, which is a collection of bugs devoted to processing and removing estrogen in your gut, stabilizes, it also keeps your estrogen levels in balance. But when these bugs get out of balance, so does your ability to eliminate estrogen, which often leads to estrogen dominance, pain-related hormonal imbalances, heavy periods and PMS.
Not only that, thyroid conversion disorders (see above) can cause constipation, which can interfere with estrogen elimination and lead to estrogen dominance.
Here are some of the easiest and most effective natural steps you can take to optimize your gut health, which will work to balance hormones and maintain a healthy menstrual cycle:
Eating a variety of nutritious foods rich in quality protein, fiber and fat ensures that you provide your body with the raw materials it needs to produce healthy hormones, as well as optimizing digestion, regulating blood sugar, and promoting a good gut. Effectively eliminates bacteria and toxins. Try focusing on adding a new/different fruit or vegetable and protein each week (or see #2 for more tips).
Best Foods For A Healthy Gut System
Eating a variety of foods, depending on your position in your cycle, not only supports different hormonal fluctuations by meeting different nutritional needs, but by rotating different foods and cooking methods, your gut is less exposed to certain foods that can cause an inflammatory response. Check out these posts on how to eat for each phase of your cycle, or find phase-specific recipes, grocery shopping lists, recommended foods, etc. See my Hormone Balance Reset Plan.
Eating in a calm and relaxed state allows your body to engage the parasympathetic nervous system (aka resting and digestive modes) and absorb the nutrients you consume appropriately (compared to eating on the go or under stress when your body needs to divert energy from one place to another). . digestion in response to stress). “threatening”). Try to eat at least one meal a day while sitting at a table without distractions (no phone, TV, etc.). Allow yourself to relax and have fun. Bonus points if you can do it with friends, family members or loved ones!
Probiotics work to infuse large amounts of healthy bacteria into the gut and can be very beneficial, but there is a lot of snake oil out there, so it’s important to do your research before purchasing any probiotic supplement (FYI, this is a brand I personally use and recommend to customers. ). , you can use my SOFRESH15 code to save 15%).
Less well-known, but still equally important, is to include prebiotics in your diet, the foods that these healthy bacteria eat to multiply and thrive. Good food sources rich in prebiotics include cooked onions and asparagus, green bananas, chicory root, artichokes, dandelion greens and oats (hello fried oatmeal), while fermented coconut/Greek yogurt, kimchi, sauerkraut, kombucha and kefir contain probiotics.
Digestive Health: 5 Splendid Foods That Enhances Gut Functions And Health
Sometimes functional lab tests are the only way to assess the true state of your gut health. I often encourage clients to see a functional medicine practitioner or naturopathic doctor who can test for conditions such as SIBO, bacterial dysbiosis, and pathogens/parasites. Narrowing down your situation will only help you take a more targeted, tailored and effective approach to getting your gut health and hormones back on track.
Inflammation triggers can vary depending on your unique gut microbiome and hormonal balance, but for most people, these triggers include refined sugar, alcohol, gluten, corn, dairy products, and processed foods in general. If you suspect you have a food intolerance or sensitivity, I highly recommend this FoodMarble Digestion Tracker.
If possible, I also recommend buying organic produce and seafood and animal products from nature-caught, grass-fed and grown pastures to avoid toxins that harm your gut, destroying good bacteria and thus causing dysbiosis or intestinal leakage. .
Finally, stopping hormonal contraceptives, antibiotics, and NSAIDs (OTC drugs like ibuprofen, etc.) will go a long way in relieving inflammation and maintaining your gut health, as they all damage the lining of your gut (aka leaky gut). and disrupts your bacterial balance.
Gut Health And Hormones How To Improve Both Naturally » So Fresh N So Green
At this point, I’m pretty sure we all know that chronic stress isn’t good for us, but did you know that it’s a huge trigger for gut and hormonal imbalances? This is because it can actually alter the natural balance of healthy bacteria in your gut, resulting in dysbiosis, impaired nutrient absorption, leaky gut, and impaired thyroid turnover.
Although life will always make it difficult for us, I encourage clients to stay one step ahead by incorporating routines and having the tools to better manage and cope with stress. This may be different for everyone, but some of the tools and techniques I enjoy include exercise/movement, going out/outdoors, dancing or listening to music, connecting with friends/loved ones, meditation or deep breathing exercises, therapy, EFT, cooking or baking and work, social media use, etc. to set firm limits on
Research shows that optimal sleep levels are directly related to a healthy balance of gut flora, with a lack of correlation with an unstable microbiome, and by now I’m pretty sure you know what that means.
However, getting optimal sleep is easier said than done, and I find it easiest to achieve when the client (and I) practice good sleep hygiene practices throughout the day and 1-2 hours before bed. Daytime practices that improve sleep include early morning sun exposure, exercising, regular and balanced diet, going out in nature, and taking a break from screens, while routine practices before bedtime include avoiding screens/phones at least 1-2 hours before bedtime. Bedtime (or wear blue-light blocking glasses) for something relaxing like an Epsom salt bath, tea, reading a good book, or breathing exercises/meditation.
Discover How Handling Anxiety And Gut Health Is A Key To Mental Health
In addition to the practices listed above, a targeted reinforcement approach can be very effective, but it will not work well (or at all) on its own. I also recommend consulting your doctor before taking any additional supplements, especially if you are on medication or have a pre-existing medical condition. However, some of the supplements I recommend to improve your gut health include probiotics (this is my favorite and you can save 15% using my code SOFRESH15), as well as L-glutamine, curcumin extract, ginger root, marshmallow root. and zinc.
The healthier your gut, the healthier your hormones, ensuring a healthy menstrual cycle, reducing unpleasant symptoms and keeping you looking and feeling your best.
The steps above are simple, natural, and effective ways to improve gut health and hormones, but if you’re experiencing the signs and symptoms of an unhealthy gut, I recommend seeking support from a functional medicine or ND practitioner who can also provide root. leads to testing and helps you take a targeted approach.
OTHER HEALTHY RECIPES + RESOURCES + Gut-Friendly Paleo Butter Chicken + Gut-Friendly Intestinal Pesto Quinoa Bowl Recipes + Foods to Eat for Every Stage of Your Period Cycle
Quick Gut Healing Foods Ideas
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