Hormones out of balance? It could be your gut

Neurotransmitters

Neurotransmitters are the body's 'messenger substances' and send signals to our body, such as when we are tired or hungry. Dopamine plays a role in emotional reactions and affects our memory, concentration, and mood. Serotonin influences our appetite, emotions, cognitive functions and is the precursor of melatonin, which regulates our sleep-wake cycle. Noradrenaline, or norepinephrine, is responsible for our 'fight or flight system', which is activated in the modern world when we are stressed. Finally, GABA, which stands for gamma-aminobutyric acid, helps regulate anxiety and excitement and is also involved in muscle relaxation and tension.

Oestrogen

Oestrogen is an important female sex hormone and is also found in most hormonal contraceptives. In our body, oestrogen is converted into the estrobolome. The estrobolome is a collection of bacteria in our gut that are involved in metabolism. These bacteria play a crucial role in maintaining a balanced oestrogen level in our body.

A healthy estrobolome ensures the proper conversion of oestrogen into different forms, helps prevent hormonal imbalance, and can even reduce the risk of certain types of cancer. The estrobolome also influences inflammatory responses in the body. Disruptions in the estrobolome can lead to increased inflammation levels and health issues, such as inflammatory bowel diseases.

Diet and lifestyle choices play an important role in promoting a healthy estrobolome. Eating fibre-rich foods, avoiding excessive alcohol consumption, reducing stress, and maintaining a healthy lifestyle can all help promote a balanced estrobolome. (source)

HPA Hormones

There is a bidirectional communication between the gut and the brain via the HPA axis system. Stress and emotional states can affect gut function, and conversely, gut issues such as irritable bowel syndrome (IBS) can trigger stress responses in the body.

The HPA axis system regulates our response to stress. It begins in the hypothalamus in the brain, which produces a hormone called CRH. CRH sends a signal to the pituitary gland, a gland in the brain. The pituitary gland then releases a hormone called ACTH. ACTH travels to the adrenal glands, small glands located on top of the kidneys. There, it stimulates the release of cortisol, a hormone that helps manage stress. Prolonged or frequent stress can cause problems. Understanding the HPA axis system helps us understand how our body responds to stress and how it can affect our health.

Nutrition for Hormones in Balance

Do you want to keep your hormone balance healthy? Ensure your diet includes enough products with the following substances:

Zinc

Zinc plays a crucial role in many bodily processes, particularly in thyroid hormone metabolism, the regulation and function of insulin, and the metabolism of proteins, carbohydrates, and fats. Zinc can be found in foods such as red meat, fish, poultry, legumes, nuts, and seeds.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for healthy cholesterol. This is a vital building block for the hormones oestrogen, progesterone, and testosterone. Omega-3 fatty acids are mainly found in oily fish such as salmon, mackerel, herring, anchovies, and sardines.

B Vitamins

Whole grains, legumes, leafy green vegetables, and dairy products are rich in B vitamins, such as folic acid, vitamin B6, and vitamin B12. These vitamins play a role in hormone regulation.

Fibre-Rich Foods

Whole grains, vegetables, fruits, legumes, and nuts are rich in fibre. Fibre contributes to healthy digestion, regulation of blood sugar levels, and promotes a healthy hormone balance.

Written by: Caya Kerkhof