Hormone Harmony: Insights for Women’s Health Month
May is National Women’s Health Month, so we’re rounding out our final blog of the month with some health and nutrition tips and facts specific to women’s hormone health. Western’s Registered Dietitian Callie and hormone-specialized personal trainer Ally collaborated to bring you the best tips and recipes for managing healthy hormone levels. Keep reading to learn more about the different hormones you should know about and how they affect you in different stages of life.
Cortisol
Cortisol needs to fire whoever manages its PR. If you’ve ever heard it referred to as the “stress hormone,” you’re missing a whole world of information about this actually pretty handy hormone! In short spurts, cortisol can improve immunity and suppress inflammation. Here's the catch: Prolonged cortisol can also cause inflammation as well as lead to anxiety, insomnia, and high blood pressure. So, how do we balance our cortisol?
Eat a balanced diet
Like so many processes in our body, your diet will significantly impact your cortisol levels. Anti-inflammatory foods and dietary fiber from beans, nuts, and seeds can help maintain stable cortisol levels.
A great anti-inflammatory snack is a yogurt or ricotta parfait with walnut pieces, pumpkin seeds, berries, and honey! A cup of (non-caffeinated) nighttime tea like ginger and turmeric tea with honey or citrus and cinnamon tea with honey is also a great way to fight inflammation.
Get some outdoor cardio
Get outside for some low-impact cardio (like walks or bike rides) at least 1-2x per week and soak up that vitamin D! These will work together to reduce inflammation & cortisol.
Make de-stressing a priority
Implement simple relaxation techniques like deep breathing and mindfulness meditation into your day. Even five minutes of deep, controlled breaths can reduce blood pressure, heart rate, and cortisol levels.
Consider supplements
While a balanced diet is the most effective way to get nutrients into your body, sometimes we need a little extra help. Consider cortisol management supplements that promote relaxation and restful sleep and help stabilize cortisol levels. If you’re interested in trying a cortisol management supplement, stop by Renew and learn about Integrative Therapeutics’ supplement Cortisol Manager.
Insulin
Insulin is released in response to eating carbohydrates. Insulin ensures that the energy we eat is delivered to our cells. Insulin has also gotten a bad rap recently. It is a crucial hormone, and many people seem concerned with controlling it. While it's true insulin balance is necessary, limiting insulin use does not mean insulin is "balanced".
When it comes to healthy insulin levels, we want consistency. The only way to regulate insulin is to incorporate carbohydrates at consistent and regular intervals in our day-to-day lives. Here are some ideas that will help keep insulin levels stable that you can incorporate throughout your day:
Avoid going too long without eating. Eat every 3-4 hours for steady insulin levels.
Aim for whole grains at meals and snacks (whole wheat bread, whole grain pasta, brown rice, etc.).
Make sure you have some source of carbohydrates at every meal.
Combine carbohydrates with fat, fiber, and/or protein for steady blood sugar & energy levels.
Fruit is a great snack! It may contain sugar, but the water, fiber, and vitamins/minerals help your body use that sugar effectively.
Headed into a workout? Add some extra carbohydrates to your plate beforehand, especially if you’re doing strength training. Why? Because muscles run exclusively on carbohydrates. Avoiding carbs doesn't necessarily lead to eating fewer calories or burning more fat—but it does guarantee you will be tired during your workouts and struggle to build muscle.
Some easy things to incorporate into your routine before/during/after physical activity:
Banana with peanut butter
Crackers with cheese
Granola and yogurt
Sweet potato with butter and honey
Graham cracker with nut butter
Leptin
We don’t hear about Leptin as often as Cortisol and Insulin, but it’s quite an important hormone! Leptin is the satiety (satisfaction) hormone! If you’ve ever experienced intense cravings, like “I’m going to lose my mind if I don’t get some potato chips right now!” kind of cravings, then you might be experiencing an imbalance of Leptin.
First, remember, if you ever feel this way, please know that it is normal! We all get food cravings! Secondly, the food you're craving isn't the problem; avoiding the food you're craving is actually the problem!
The regulation of hunger and satiety hormones is impacted by our ability to honor our cravings for specific macro- and micronutrients. To clarify, satiety is not "fullness." Satiety is feeling "satisfied.”
If you have a specific, intense craving, we recommend intentionally incorporating the food you crave into your next snack or meal. Whatever the food, balance it between carbohydrates, protein, fat, vegetables, or fruit. Balance the food with other various nutrients. Don't forget to enjoy it! No guilt at this table!
Here are some examples of ways you can balance out that intense craving with other nutritious foods:
Chocolate + glass of milk + berries or other fruit
Pasta + sauce+ chicken + broccoli
Pizza + side salad with dressing, fruits and nuts
Ice cream + coffee and cream
Donut + yogurt with fruit and nuts
Bread + avocado and cheese (cottage cheese or ricotta)
Chips + guacamole or dip + lemonade
Hormonal transitions throughout our lifespans
All people go through stages of life that cause hormone shifting, but women get a whirlwind of hormonal changes at different naturally occurring stages of their lives. (Lucky us.)
We do want to clarify—the following suggestions don't necessarily regulate hormones, but they will help with managing symptoms through these different stages.
During menstruation
Your body knows what it wants. Hunger is your friend. Feeling like exercise is a chore means something. Slow down, do what feels good not what "seems" good. Gentle movement and shame-free nourishment are healthy and helpful!
Adequate sleep is vital, and abstaining from excessive caffeine use is key. Limit caffeine to under 200 mg/day. We get it, it's hard, but make this a goal and you’ll likely feel better!
Don't fear your cravings. You might find cravings for high-energy or high-carbohydrate foods. The good news? These foods trigger insulin release, which helps with hormonal transitions throughout the menstrual cycle! Honor your cravings, and you honor your body's needs.
During pregnancy
Hormone fluctuations during pregnancy can be dramatic, and that can make a mom-to-be feel a little stressed! At this time, it is best to focus on nutrient-dense foods alongside any of the crazy things you are craving. Honor your cravings, they are there for a reason. You want that mustard-covered slice of watermelon or a pickle dipped in peanut butter? Go for it!
The biggest thing to remember is that you shouldn’t stress yourself out, fixating on foods and fearing weight gain. Stressors that cause prolonged high cortisol levels are a big concern here. Don’t add extra stress to your life by agonizing over food and weight gain.
Here are a few things you should consider adding to the menu 2-3x per week if you are pregnant:
Nuts and seeds
Spinach, romaine, kale, or broccoli
Whole grains like wild rice, farro, quinoa, whole wheat noodles etc.
Yogurt
Here are some easy recipes to incorporate the above foods:
Grain bowl:
Farro with honey, cinnamon, walnuts, pumpkin seeds, and 1 Tbsp butter
(Please don't skip the butter! It's so much better with it!)
Smoothie:
Yogurt, almond butter, spinach or kale, berries, chia seeds, rolled oats, honey, and optional protein powder or collagen.
And remember, limit caffeine to 200 mg/day.
Pay attention to your pelvic floor
The pelvic floor can often experience dysfunction or weakness during or following pregnancy. Some physical activity to incorporate to prepare the pelvic floor:
dead bugs
stability ball pelvic tilting
glute bridges
lateral lunges
It’s not easy growing a person, so always remember to give yourself a break when you’re feeling stressed. What your body is doing is incredible!
While lactating
First, know that many women struggle with milk production. In fact, worldwide, more than 25% of women struggle to produce enough milk to feed their babies. The two hormones that directly affect breastfeeding are prolactin and oxytocin. While there are lots of products out there claiming they can improve milk production, the only interventions backed scientifically are good hydration and high nutrient foods.
If you’re struggling to produce milk, talk to a lactation specialist! They can help address any issues that may be prohibiting you from making milk and guide you through steps to try and improve production. Also, remember that fed is best! If you’re struggling to nurse your baby, formula is always an option! Your doctor or lactation specialist can help you pick out what formula is best for your baby.
Postpartum
Let’s be real—postpartum is a beast. You are balancing a newborn's needs, healing from your birth, and experiencing intense hormonal changes. All of these things can impact our ability to function on a daily basis. This includes nourishing yourself. Although weight loss is often a primary goal postpartum, the first priority should be to heal and find a balance in life.
Here are some suggestions:
Keep a few water bottles in different places. One for your bedroom, one for the nursery, one for the kitchen counter and one you try to keep on hand.
Have easy, nutrient-dense, and accessible snacks.
Peanut butter, almond butter
Milk or non-dairy milks
Whipping cream to add to milk to improve nutrient density
Cheese sticks
Summer sausage
Granola
Every stage of motherhood has challenges, and the beginning is always hard! But things will get better, and we promise you will get to sleep through the night again someday!
Peri-Menopausal/Menopausal/Post-Menopausal
Hormone fluctuations during each of these stages of a woman’s life can be a little like a roller coaster. In these stages of life, the changes in our bodies can be overwhelming, stressful, and frustrating. It’s important to be prepared for what to expect and have healthy habits in place that can help mitigate some of the frustrating side effects of these big hormonal changes. If you’re struggling to manage hormone changes through just lifestyle choices alone, talk to your doctor about possible courses of treatment that can help.
One of the big changes women notice during peri-menopause, menopause, and post-menopause, the digestive system goes through changes. Protein is critical here, and carbohydrates for energy to aid in protein synthesis are just as important. Our ability to digest and absorb protein decreases with age. Strength training with paired snacks (protein + carbs) has been shown to aid us in symptoms of aging and maintain strength, function, and energy. Fiber is also key for regularity.
Here are some simple snacks to incorporate into your weekly routine:
Cottage cheese on toast
Chicken salad with crackers
Fruit with yogurt
Oatmeal with peanut or almond butter
Dried fruit with cheese and sausage
Deli meat with tortilla
Manage cortisol levels with mindfulness and breathing exercises like this one:
Find a comfortable, quiet place to sit or lie down. For example, try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head and another under your knees.
Place one hand on your upper chest and the other hand on your belly, below the ribcage.
Allow your belly to relax without forcing it inward by squeezing or clenching your muscles.
Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine).
Exhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.
Never forget that self-care is not selfish! If you don't take care of you, who will? If you’ve got more questions about women’s health for Callie or Ally reach out to callie.lebrun@westernracquet.com or ally.bader@westernracquet.com.
