Let's Talk Menopause
Understanding estrogen.. diet and adrenal support..
Are you experiencing hot flashes, mood swings, sleep disturbances, or weight gain?
These could be signs that your body is transitioning through perimenopause or menopause. As your body reaches this stage, your ovaries gradually stop producing estrogen and progesterone. This production is then solely relegated to your adrenal glands, which take over the reins.
The health of your adrenal glands and thyroid can significantly impact your transition into menopause. Before menopause, the adrenal glands act as a secondary source of sex hormone production, including estrogen, progesterone, and testosterone. However, after menopause, they become the primary source, taking over from the ovaries.
Here's why this matters:
Chronic stress throws a wrench into this delicate hormonal dance. The adrenals require progesterone to produce cortisol, the "stress" hormone. When cortisol levels are chronically high, they deplete progesterone. This leaves estrogen levels unchecked, creating a state of estrogen dominance. This imbalance can lead to a more challenging menopausal transition.
But here's the good news:
What we eat can significantly impact how we experience this unavoidable transition.
Fueling Hormonal Balance:
The key to navigating this hormonal shift lies in nourishing our bodies with gutloving nutrients.
Here are some dietary heroes to prioritize:
Healthy Fats and Cholesterol: Contrary to popular belief, healthy fats are essential for hormone production. Fatty fish like salmon, cod, anchovies, and sardines are packed with Omega-3s, crucial for hormone regulation. Don't forget nuts and seeds like walnuts, pecans, hemp, and chia seeds, as well as olive oil and avocados.
High-Quality Proteins: Proteins are the foundation of our bodies, and the amino acids they provide are used to build hormones like thyroid hormones, estrogen, insulin, and neurotransmitters. Lean meats, poultry, fish, eggs, legumes, and nuts are all excellent protein sources.
Cruciferous Vegetables: These superstars, like broccoli, kale, cabbage, cauliflower, and Brussels sprouts, contain unique compounds that help the liver efficiently process estrogens, promoting a healthy hormonal balance.
Fiber-Rich Fruits and Veggies: Fruits, vegetables, whole grains, beans, and nuts and seeds are loaded with fiber, which helps bind and remove excess estrogen from the body, further supporting hormonal equilibrium.
What Foods Should You Limit?
While we focus on incorporating these gutloving foods, it's equally important to be cognizant of what disrupts our hormonal harmony:
Sugar and Artificial Sweeteners: These blood sugar spikes can wreak havoc on hormone levels, leading to mood swings and increased cravings.
Fried Foods and Processed Foods: These are often loaded with unhealthy fats, refined carbohydrates, and added sugars, all of which can negatively impact hormone production.
Alcohol: Excessive alcohol consumption can disrupt the delicate hormonal balance, exacerbating menopausal symptoms.
Let’s Take A Deep Dive Into Estrogen:
Estrogen isn't just one hormone; it's a family of three main types: estrone (E1), estradiol (E2), and estriol (E3). While all three are crucial for various bodily functions, they have different effects:
Estradiol (E2): This is the dominant estrogen during reproductive years, responsible for regulating the menstrual cycle. Estradiol influences the production of neurotransmitters like serotonin and dopamine, which regulate mood, memory, and cognitive function. It promotes bone mineral density and prevents bone loss, contributes to collagen production, and plays a protective role in maintaining healthy cholesterol levels, and blood vessel function.
Estrone (E1): This becomes the primary estrogen after menopause, produced by the adrenal glands and fat tissue. While it has some beneficial effects, it can also be problematic in high levels.
Estriol (E3): This is the weakest estrogen, considered the "good" estrogen, as it has protective properties against certain cancers and promotes healthy cell growth.
The Importance of Estrogen Metabolism:
Our bodies metabolize estrogen through different pathways, leading to various metabolites. These metabolites can be categorized as "good" or "bad":
Good Estrogen Metabolites (2-hydroxy pathway): The 2-hydroxy pathway is one of the two major pathways through which our bodies metabolize estrogen, specifically estrone (E1) and estradiol (E2). These metabolites are associated with positive health outcomes, including supporting bone health, cognitive function, and cardiovascular health.
Bad Estrogen Metabolites (16-hydroxy and 4-hydroxy pathways): 16-hydroxyestrone may have stronger estrogenic effects compared to estrone or estradiol. This can potentially lead to cell proliferation in estrogen-sensitive tissues like the breast, increasing the risk of certain cancers like breast cancer and endometriosis. 4-hydroxy metabolites, particularly 4-hydroxyestrone, are considered the most harmful estrogen metabolites. They can directly damage DNA, potentially leading to mutations and increasing the risk of cancer development, particularly breast cancer.
By prioritizing cruciferous vegetables, fiber-rich foods, clean protein, and healthy fats, you can support your body's natural tendency to metabolize estrogen through the beneficial 2-hydroxy pathway. This approach can promote a healthier hormonal balance during menopause, potentially reducing the risk of many health problems and fostering your golden glow.
