As a naturopathic nutritionist and herbalist, I take a holistic approach to balancing hormones with menopause, perimenopause and menstrual disorders such as painful periods, endometriosis, PCOS/PMOS. In this article I’ll explore ways to support hormone balance along with the biggest mistakes I see women make when trying to ‘hack’ their hormones. Many are looking for quick fixes and jumping into supplements recommended by social media influencers, detoxes, restrictive diets and hormone-balancing teas. They’re trying hard but still struggling with fatigue, bloating, PMS, acne, weight gain, poor sleep, hot flushes and irregular cycles.
Here are some of the common mistakes and why they’re not working:
* Buying multiple supplements recommended online and by social media trends and expecting a quick fix. This doesn’t always work because hormones are complex and it’s very individual, one person may have excess oestrogen whilst another may have excess androgens. There may be liver or gut detoxification insufficiency due to genetics for example with one person, but another persons problem could be stress, poor sleep or insulin resistance which all have significant influence over hormonal balance. Supplements need to be targeted specifically to your needs, they can support hormones but they can’t compensate for stress, poor sleep or burnout.
* Under-eating and over-exercising. Women tend to naturally gain weight when hormones go out of balance, especially around menopause because when the ovaries stop producing oestrogen the body can make it from fat cells through a process called aromatisation. Reducing calories, skipping meals, excessive cardio and fear of carbohydrates can all increase stress hormones, contributing to cortisol spikes, ovulation and thyroid disruption and progesterone production. This all makes the body feel like it’s under threat and therefore it doesn’t feel it’s safe to prioritise hormone production. Eating regular well balanced meals helps to stabilise weight, blood sugar and stress hormones, ensure eat meal contains enough protein and some healthy fats for satiety.
* Ignoring the fact that they are stressed. Menopause is a good example of this, many women at this age are at the peak of their careers, have teenage children, are running the house and are starting to feel the pressure, yet continue to push through and carry on. Depending on your constitution and genetic weaknesses, this can eventually show up with digestive issue, sleep problems, hormonal imbalance, blood sugar dysregulation, increased blood pressure or various other health issues. How you treat your body in the years leading up to menopause can determine how impactful the transition will be on your health and wellbeing. If this sound familiar then maybe it’s time to start saying no and prioritising time to relax, reduce excessive exercising and choose slower paced activity such as pilates or yoga, and create an evening ritual of relaxation in preparation for sleep such as: Epsom salt baths before bed, reduce evening screen time and doom scrolling, reading a book before bed and relaxing herbal teas in the evening can all help the mind switch off and reduce an overactive nervous system.
* Thinking hormones work independently. Hormones don’t work in isolation, they are interconnected with the whole body, some examples of this are: gut and liver health affect oestrogen metabolism, insulin levels impact testosterone, stress can impact progesterone, sleep affects appetite and blood glucose levels and blood glucose levels affect sleep, and this in turn all affects hormones. You can’t treat hormones in isolation because they are under the influence of everything else that’s going on in the body.
* Neglecting gut health. Gut health is strongly connected to hormone balance because after liver metabolism, used hormones are transferred into the bile for excretion , the gut is then responsible for effective clearance. Constipation, bloating, microbiome balance, inflammation and optimising digestion for proper breakdown and absorption of nutrients are all key to supporting hormone balance in different ways. The collection of gut microbes that modulate oestrogen are collectively known as the estrobolome, alterations with these microbes have been associated with oestrogen excess and related diseases. Supporting digestive function and the gut microbiome play an essential role in hormone balance, especially oestrogen.
* Expecting instant results. Hormones are constantly changing and take time to rebalance, cycles need time to regulate and menopause is a life transition (not a disease). Diet, lifestyle, supplements and herbal intervention when needed can all help make the road less bumpy, it’s not always about removing all the symptoms, but making the transitional journey more smooth with less bumps along the way. Hormone health is not about perfection, restriction or a cupboard full of expensive supplements from social media trends. It’s about making your body feel safe, nourished and supported in the right way so it can function properly again.
If you’d like help with hormone balance, or any health condition, I offer a free 15 minute call where we can discuss your concerns and how I can help. Feel free to reach out to me here.
Written by Tina Prajapat DipCNM, mANP, rGNC – Registered Nutritional Therapist, Herbalist and Naturopath specialising in women’s health and supporting hormone balance using nutrition, herbal medicine and lifestyle approaches.
Find out more about my Hormone Balance and Menopause Nutritionist UK consultations by clicking here.
Disclaimer: The information provided in this blog is for general educational and informational purposes only. It is not intended to replace personalised medical advice, diagnosis or treatment from a qualified healthcare professional. Every individual is different, and information shared on this website may not be appropriate for your particular circumstances.
Please speak to your GP, pharmacist or another appropriately qualified healthcare professional before making changes to your diet, lifestyle, medication or supplements, particularly if you are pregnant or breastfeeding, have an existing medical condition, or take prescribed medication.
If you have symptoms that concern you or require urgent attention, please seek appropriate medical care. Never stop or alter prescribed medication without discussing this with the healthcare professional who prescribed it.
The information on this website reflects general educational content and should not be taken as a substitute for individualised professional advice.
