Hormone Hacks: The Gut Health & Hormone Connection
Gut health plays a direct role in mood, energy, libido, sleep, digestion, metabolism, immunity and reproductive hormones. This is why if our gut microbiome is out of whack our reproductive cycle can become out of sync too ~ enter the onset of PMS symptoms, low mood, energy, brain fog, libido, cramps, irregular periods and in some cases PCOS, endometriosis and pregnancy complications. Here’s what every female should know about the gut + hormone connection.
The gut and hormone connection
The health status of our gut microbiota plays a critical role in the female reproductive system. Our gut microbiota interacts with estrogen, androgens, insulin and other related hormones required to support a harmonious reproductive cycle. An imbalance of the gut microbiota can cause or contribute to PMS symptoms such as low mood, energy, libido, as well as cramps, irregular periods, and in severe cases PCOS, endometriosis and pregnancy complications¹.
Many hormone imbalances begin in the gut as a result of an unbalanced gut microbiota - aka an overload of bad gut bacteria. The gut is home to trillions of bacteria that influence our mood, immunity, digestion and hormone health. It is also responsible for regulating blood sugar, absorbing nutrients which are essential for hormone synthesis, regulating the expression of hormones, immunity and works to support toxin elimination.
One critical role of our gut microbiome which is directly correlated with our reproductive cycle is the metabolism and process of breaking down estrogen as part of the body's toxin elimination process. The process responsible for breaking down estrogen in the gut is in fact led by a group of positive bacteria in the large intestine known as the estrobolome. While estrogen is a natural hormone created by our reproductive system, if it is not appropriately excreted it may be reabsorbed and prompt the onset of estrogen related symptoms or dominance.
High estrogen and/or dominance symptoms can present as:
Reduced libido
Fatigue and low energy
Anxiety, irritability, low mood, depression
Unexplained weight gain, particularly around the stomach, hips and thighs
Irregular periods, light or heavy periods, breast tenderness, PMS
PCOS, endometriosis, uterine fibroids and fertility issues
Another critical role of our gut microbiome is to support digestion - an essential facet of the elimination and bowel regularity process. This is where fibre comes in. Fibre binds to toxins and waste our body wants to eliminate and it helps the body move it fast preventing the possible reabsorption. In addition to this the positive gut bacteria in our gut feed on prebiotic fibre so it's also an essential food group to incorporate to ensure your gut microbiota can thrive.
High prebiotic fibre foods to support your gut microbiota:
Asparagus
Artichokes
Dandelions
Leeks
Garlics
Onions
Beans
Lentils
Bananas
Flaxseeds
Cashews
Almonds
Chicory
Oats
Raw cacao polyphenols can act as prebiotics²
Though, prebiotics (fibre) are not the only foods known to support a thriving gut microbiota. Probiotics are also important to ensure you maintain a balanced positive gut flora as probiotics house positive bacteria to reflourish your gut.
Probiotic foods to support your gut microbiota:
Pure greek yoghurt
Kefir
Sauerkraut
Tempeh
Kimchi
Miso
Soft cheeses like burrata, mozzarella and bocconi
Lastly, an unbalanced gut microbiota has been linked to insulin hormone resistance³. Insulin resistance is the result of our muscles, fat and liver's inability to take up glucose from our bloodstreams forcing our body to produce more insulin to bring our blood sugar back to homeostasis after a glucose spike from food or stress.
While our body is programmed to conduct this process there are ramifications for regularly riding a blood sugar rollercoaster. Chronically mismanaged blood sugar has been shown to have long term effects on the female reproductive system, fertility, cardiovascular health and is a significant risk factor for PMS, period issues, PCOS and diabetes.
Learn more about the importance of balanced blood sugar here [insert article link - Hormone Hacks: why blood sugar supportive routines matter].
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This article is for generic informational purposes only, and is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment. Withsara and sync organics always recommend working with a health professional with direct insight to your specific needs. The contents of this article are provided with the understanding that Withsara and sync organics are not engaged in the provision or rendering of medical advice or services. You understand and agree that Withsara or sync organics shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
About Jen
Australian born wellness enthusiast now based in Stockholm, is on a mission to disempower toxic diet culture and body standards and empower the female community via conscious, female focused absolutely delectable food. Born from her own female unwell-being experiences including Hypothalamic Amenorrhea (HA), severe iron deficiency anaemia, digestive issues and infertility, sync aspires to empower the female community with intelligently delicious wisdom she wishes she knew a decade before.
Sync stands for sync your nutrition cycle because we believe food should be at the forefront of the female wellbeing routine. As a female in pursuit of a life of vitality our food choices deeply matter so we created snacks designed to nourish your mind, body and soul.. and tantalise your tastebuds too.
Sync snacks are due to launch this summer and will be available for purchase online and via Stockholm’s leading wellness centres, pilates studios and more.