As women, we naturally are aware
of and get concerned about our hormones.
Not only do they fluctuate during different stages of development and
life, but they can also fall out of balance. And for so many women today, too much sex hormone is
manifesting as uterine fibroids, endometriosis, and reproductive cancers in the
breast or uterus. Here’s the good news:
you have the power to prevent, and in some cases, heal these conditions
through diet, nutritional supplementation, and lifestyle practices.
This article and the next will briefly
address three aspects of hormone metabolism: production, transport, and
elimination, because while we often focus on how much estrogen we have (for
example), how your body handles it is equally important.
Steroid hormone production begins
with cholesterol and can follow a number of pathways that can eventually lead
to the production of one of the three forms of estrogen: estradiol, estriol, or estrone. Like so
many health related issues, functional medicine recognizes that your sex
hormone levels can be negatively impacted not only by genetics, but also by nutritional
deficiencies, excess weight, insulin dysregulation, inflammation, impaired
detoxification, and stress. And
for women who are susceptible to or are suffering from the conditions I
mentioned above, by managing these conditions, you can better regulate your
hormones.
For example, if you consider just
one enzyme, aromatase, that stimulates the production of estrogens, here are
five situations where it can inappropriately take action:
- excess adipose tissue (specifically belly fat, or VAT) increases inflammation and elevates estrogen levels by stimulating aromatase production;
- excess insulin stimulates aromatase which stimulates production of estrogen;
- the pesticide atrazine stimulates aromatase;
- fibroids and endometriosis tissue themselves have high aromatase activity and produce estrogen;
- stress also creates an estrogen-dominant environment which stimulates aromatase
So, one strategy to get a handle
on estrogen production would be to decrease aromatase activity. Here are some natural aromatase
inhibitors that can easily be added to your diet:
Dietary fiber and lignans - Ground flax as a source of lignans can be
added to smoothies, sprinkled on your steel-cut oats or salads, or added to
your pancake or muffin batters.
Soy isoflavones - I know many people avoid soy like the plague and
for good reason. Most soy in our
food system is genetically modified and ubiquitous in the processed food world
in the forms of textured soy protein, soy lethicin, and soybean oil. And some people may have food
sensitivities to soy.
There’s also conflicting
information about whether or not phytoestrogens activate estrogen receptors:
- one interpretation is that they bind to the receptor and block the activity of stronger estrogens.
- data suggest that phytoestrogens bind to ER-beta, which inhibits cell growth, versus ER-alpha, which activates it;
- additional data suggest that isoflavones block cell growth through mechanisms unrelated to estrogen receptor binding.
I believe that organic soy that’s
been fermented to neutralize the anti nutrients (found in all grains and
legumes) is perfectly safe to eat occasionally. Acceptable forms include miso and tempeh (and natto). And some health professionals recommend
whole soy such as edamame.
Resveratrol - Grape
seeds, and red wine, with California Pinot Noir and French Cabernet topping the
list, are good sources of this phytonutrient. Of course, go easy on alcohol because of the sugar content
and because excess alcohol will increase the risk of breast cancer.
White button
mushrooms - Lightly saute and add to salads or make a creamy mushroom soup
thickened with coconut milk.
Green tea -
Lately the benefits of EGCG found in green tea have been all over the media for
fat loss; however, please don’t treat it like a magic bullet. If you’re concerned about the caffeine,
to eliminate much of it, add boiling water to the tea bag and steep for a
couple of minutes, then replace the water with fresh, boiled water.
Of course, adding these food sources into an eating plan and
lifestyle strategy that supports an overall balance of hormones will make them
more effective. Next time,
I’ll look at hormone transport and elimination and why they matter.
If you’re ready to take control of your hormones
holistically, I can help you get started.
Contact me for a
breakthrough session today!
Image courtesy of zirconicusso