Many women feel that painful periods, irritability, bloating, bloating, and breast tenderness are a normal part of menstruation. While these symptoms are extremely common among women, they are not normal. Ideally, a healthy menstrual cycle should be free of pain and symptoms. Unfortunately, in today’s society, hormonal imbalance and premenstrual tension are common, and more serious problems such as infertility and hormone-related conditions such as polycystic ovary syndrome, endometriosis, uterine fibroids, and cancers, such as cancer of the uterus, breast and cervix, are on the rise.
Other typical symptoms associated with hormonal imbalance may include depression, tears, anxiety, cravings, headaches, cold or flu-like symptoms, skin breakouts, low energy, digestive problems (constipation or diarrhea), hot flashes, and insomnia. These symptoms usually occur 7 to 14 days before menstruation and for some women can be extremely debilitating.
Let’s explore some of the factors that contribute to this epidemic of hormonal disruption.
• Poor diet and nutrition: The increased incidence of pre-packaged, take-out and cold-storage fresh foods means that most are lacking in essential vitamins and minerals. In addition, there has been a significant increase in the level of fat consumption in our diet. The type of fat also changed from relatively unsaturated vegetable fat to saturated animal fat, which caused a significant change in hormones that promote or modulate inflammation in the body called prostaglandins. An excess of inflammatory prostaglandins causes painful periods, breast pain and even headaches.
• Pollution: We live in big cities with large amounts of air and water pollution. Unfortunately, our water supply is contaminated with a variety of harmful substances including pesticides, fungicides, and heavy metals. These pesticides can bind to the hormone receptors on our cells and provide an estrogenic effect that contributes to the symptoms mentioned above.
• Toxicity: Increased exposure to poisonous chemicals contained in cosmetics, cleaning products, deodorants, pesticides in the food supply, plastics, smoking, alcohol use, hair dyes, drugs (both recreational and pharmaceutical), anesthetics, etc. . As mentioned above, chemicals like pesticides can attach to our estrogen receptors and cause unfavorable effects. Every chemical that we ingest or absorb through our skin must be detoxified by our liver. The more chemicals we consume, the more stress we put on our liver. If our liver is stressed, our body’s ability to detoxify and eliminate chemicals is reduced. Hormonal breakdown can be affected so that hormones necessary for fluid balance, such as aldosterone, build up and lead to sodium and water retention, leading to bloating. Also, estrogen may not be broken down or excreted from the body, leading to symptoms of estrogen dominance, including breast swelling and tenderness, pain, bloating, etc.
• Electromagnetic radiation in the form of X-rays, electricity and transmission towers, cell phones, cordless phones, electronics, microwaves, and any form of wireless device can have negative effects on our immune systems and consequently on our ability to produce hormones.
• Genitourinary infections, particularly gonorrhea, chlamydia and pelvic inflammatory disease, can cause irreversible damage to the reproductive organs and consequently reduce our fertility.
• Stress and life habits (physical and emotional stress, overwork, cigarettes, alcohol, excess or lack of exercise, etc.). Stress is a well known hormone disruptor. Exposure to stressful situations will induce the hypothalamic pituitary (HPA) axis located in the brain. The HPA sends messages to our thyroid and ovaries to produce various hormones to keep our body in balance. Excess stress can alter ovarian and thyroid function and cause imbalances in estrogen and progesterone levels that can manifest in premenstrual symptoms or altered menstrual cycles. Furthermore, stress also negatively affects digestion and immune responses.
Having established some of the factors that can negatively affect our hormones, let’s now explore what we can do to improve our hormonal health and reduce some of the unfavorable symptoms associated with hormonal imbalances.
• Avoid exposure to toxins: Whenever possible, try to avoid exposure to chemicals and toxins by drinking filtered water; eat organic food or wash all fruits and vegetables well to remove chemical residues; buy organic antibiotic-free eggs and hormone-free meat from grass-fed animals; use organic sulfate-free shampoos and natural cleaning products and cosmetics; avoiding excessive amounts of heavy metals: lead, cadmium (active/passive smoking), mercury (dental fillings, fish, vaccines), aluminum (cookware, antiperspirants, antacids), copper (intrauterine devices, oral contraceptive pills), paints, glues, solvents, household cleaning products (especially bleach-based products), insecticides, industrial products, hair dyes, perfumes; and minimize exposure to electromagnetic radiation, including from microwave ovens, wireless and broadband networks, cordless phones, transmitters, electric blankets, waterbeds, and clock radios.
• Avoid excessive amounts of saturated fats such as red meat, butter, and dairy products, as they are pro-inflammatory and aggravate hormonal imbalances and PMS symptoms. Remember that grass-fed or grass-fed meat is not only lower in pesticides, but contains more omega 3 fats that are anti-inflammatory. Also avoid excessive amounts of refined carbohydrates such as sugar, white bread, cakes, cookies, pasta, and potatoes. Instead, eat a balanced diet with an emphasis on fresh fruits and vegetables (aim for 5 servings per day), nuts and seeds, healthy oils like olive oil and coconut oil, deep-sea fish, organic eggs, and meats. lean reds and chicken. Also drink at least 2 liters of filtered or spring water per day.
• Reduce social toxins like caffeine and alcohol. These substances not only put additional stress on our liver, but have also been shown to exacerbate hormonal imbalance and reduce fertility.
• Take a good multivitamin or mineral supplement. In particular, the B vitamins are necessary for healthy energy and nervous system function, as well as supporting our liver detoxification pathways. B6 taken in the week before menstruation can reduce premenstrual tension (PMT), bloating, and breast tenderness. Magnesium is very beneficial for people who suffer from headaches, menstrual pain, and PMS, and is often deficient in our diets. Essential fatty acids, such as evening primrose oil and fish oil, are also often deficient in the Western diet and can reduce bloating, headaches, breast swelling and tenderness, and improve mood.
• Detoxification Programs – Since many environmental toxins have been shown to have a direct effect on hormonal pathways and fetal development, a detoxification program can be helpful in excreting harmful chemicals and heavy metals from the body and improving function hepatic. This is of particular importance for those who have difficulty conceiving or suffer from disorders such as fibroids and endometriosis. Detoxification programs are best carried out under the supervision of a naturopath or herbalist.
• Herbal medicines are extremely effective in relieving premenstrual and menopausal symptoms, balancing hormones, improving uterine tone, and enhancing fertility. Chaste Tree is an herbal remedy used to relieve premenstrual symptoms and regulate periods. Black Cohosh is traditionally used to reduce hot flashes, night sweats, and menopausal symptoms. Other herbs that may be effective in treating hormonal imbalances include Dong Quai, Shatavari, Wild Yam, and Peony. Often a combination of herbs works best, so it is best to consult a professional herbalist or naturopath for an individualized prescription.
• Stress management practices. With our increasingly hectic schedules, it’s increasingly difficult to find time to exercise and relax. Since stress has a direct effect on our hormones, it’s essential that we find time to incorporate practices like meditation, yoga, tai chi, and “down time” into our schedules. This will not only improve our chemical well-being or “endorphins”, but it will also increase the function of our immune system. Exercise is also extremely beneficial for our overall health. In addition to increasing our endorphins, it also improves our bone density and cardiovascular function. Try to get 40 to 60 minutes of exercise 4 to 5 times a week.
Remember that balance and moderation are the keys to a healthy life. Finding the time to eat right, exercise, relax, and avoid harmful toxins and chemicals is an essential recipe for healthy hormones and a healthy life.
