Balancing act

Rude Health delves into the issue of women's health and hormonal balance

Hormonal balance is crucial for women's health and wellbeing, influencing everything from mood and energy levels to weight and reproductive health. Hormonal imbalances can be caused by various factors such as stress, diet, lifestyle and medical conditions. Here we take a look at some natural methods to restore hormonal harmony.

Maintain a healthy diet

"Eating a balanced diet, rich in whole grains, leafy greens and lots of fruit and veggies goes a long way in general," says Suzan Turan from the Aquarian Health Store in Cahersiveen, Co Kerry. "But I also recommend the 80/20 rule for sugar and processed foods (this includes alcohol). As sugar is so very acidic, it is often responsible for high inflammatory conditions, which play havoc with our endocrine system. A constant insulin spike and slump causes very erratic mood swings which get exacerbated during menopausal years."

Suzan adds: "I also recommend the 80/20 rule for bread. No matter which bread you choose (white processed should really never be eaten in my opinion), I observe both in my customers and myself that it is the main culprit in making us feel bloated, heavy and uncomfortable. I would include crackers in this category with similar effects." Suzan also recommends including essential fatty acids in your diet in the form of oily fish, nuts and seeds, or supplementing with high-quality capsules or liquids. "Essential fatty acids are a fantastic source of nutrients, supporting hormonal balance as well as so many other bodily systems," she says.

Prioritise sleep

"The best sleep quality is achieved from between 10pm and 6am," says Suzan Turan.

"An average of seven to eight hours of sleep leaves our brain well detoxed and our body rested, having had a chance to heal. I really love true herbal teas to support our nervous and digestive systems, which often make for better sleep quality and hydration."

Stock up on vitamins and minerals

"B vitamins are most important," says Bernadette Cass of the Fruit 'N Nut Place in Portlaoise, Co Laois. "These support your nervous and adrenal system. B vitamins feed your nerves and increase the energy we can get from our food. B6 in particular is helpful for women suffering from sore breasts and water retention coming up to their periods.

Vitamin D improves the body's overall function, from balancing hormones to correcting the immune response. It plays a role in improving our mood too. Vitamin D helps our bone health by allowing calcium to be absorbed by the body."

"When it comes to minerals, magnesium is a must for everyone but it really benefits women by being nature's tranquiliser," says Bernadette. "This mineral calms the nervous system, allowing better sleep, and eases painful muscles and joints. Magnesium deficiency can cause headaches and make period cramps worse.

"Zinc is a mineral which is important for the reproductive system for both women and men. It can also improve skin health. PCOS sufferers would benefit greatly from supplementation with zinc. Another mineral which may benefit those with PCOS is chromium, which helps to reduce insulin resistance. It helps to balance your blood sugar and minimises the craving for sweet foods."

"Iron is a mineral which improves our energy levels," says Bernadette. "Women may have low iron as a result of diet choices such as not eating red meat and drinking black tea, which reduces the absorption of iron. There are various conditions which are likely to reduce iron counts too, such as having heavy periods, fibroids or being perimenopausal."

Manage stress

Chronic stress can wreak havoc on your hormones. Stress increases the production of cortisol, which can interfere with other hormones like progesterone, oestrogen and thyroid hormones. "L-theanine, an amino acid extracted from green tea, tops a lot of lists in working quickly to reduce anxiety," says Jill Bell of Well and Good, Midleton, Co Cork. "Passiflora, known by gardeners as passion flower, helps to stop a mind stuck on a turntable going round and round. These and other supplements such as B vitamins are found in a variety of really effective blends both to relax the mind and help with sleep."

Jill adds: "In any stressful situation a simple breathing technique is really useful, and indeed has been scientifically proven to signal the brain to relax the body. Breathe in for the count of four, filling the lower lungs so that your belly rises rather than your upper chest. Hold this for the count of four, release for the count of four and relax for the count of four before taking in another belly breath. Or you can work four, four, six and two. Repeat as often as you wish. It works!"

Consider herbal remedies

"There are some fabulous herbal remedies available to gently support our hormones," says Suzan Turan. "My all-time favourite is agnus castus, as it seems to regulate many hormonal issues. The use of any such herbal medicines is best discussed with an experienced practitioner."

"Sage is a herb which women find really helpful to manage hot flushes," says Bernadette Cass. "It is used to regulate your internal temperature. It does not have an effect on your hormones."

"Ashwagandha is an Indian herb which does help to balance hormones and also works on the nervous system by helping your cortisol levels," says Bernadette. "It's useful for people that are having trouble sleeping too."

"Dong quai is another herb that would be useful to try for hormonal imbalance," says Bernadette. "Try something for at least three months. Do not use herbs if you are taking oral contraceptives or implants."

Lighten the load on your liver

"Hormones are broken down by our liver," says Bernadette Cass. "If our liver is not working effectively, hormones are recycled and add to the hormonal imbalance. Carrot juice helps to encourage better liver function, while reducing alcohol and rich heavy food consumption is also advised. Herbs such as milk thistle and dandelion support liver function and are really beneficial to any hormonal imbalance. Dandelion also improves water retention and bowel movements. Better elimination channels improve most health problems. Aim for regular bowel movements by drinking enough water, eating plenty of vegetables and foods that are high in fibre, both soluble and insoluble."

Make time to exercise

Regular physical activity can significantly impact hormone levels. Exercise helps to regulate insulin levels, reducing the risk of insulin resistance and type II diabetes. It also helps to lower cortisol levels, helping to manage stress and anxiety. Regular physical activity also stimulates the release of endorphins, which can improve mood and energy levels.

Try some aromatherapy

"Aromatherapy can be used to help various hormonal issues from puberty on," says Ellen Cox, a Professional Aromatherapist MIFPA and Accredited Trainer with Atlantic Aromatics. "During adolescence the endocrine system activates the production of hormones which continues throughout a woman's life until she reaches menopause, when changes occur again with hormone production. In puberty and beyond these hormones can cause many different symptoms such as irritability, anxiety, upset, insomnia and stomach cramps. Some essential oils can help to reduce these symptoms and offer support to help balance the endocrine system."

"Oils such as Roman chamomile, clary sage, geranium and lavender can be incorporated into daily use when required through a diffuser, inhalation, body oil or bath oil. Use singly or make a blend with 2 or 3 essential oils combined. Add a total of 5-10 drops of essential oils into 1 tablespoon of carrier oil.

"For a bath oil, while the bath is filling, apply the oil to the body and then soak. Inhaling essential oils is one of the fastest ways to get them into the body. It is a great way to help boost mood or reduce anxiety and bring balance. Rose is a wonderfully supporting oil. It blends beautifully with frankincense and sandalwood.

"Of course, making an appointment with a qualified aromatherapist and enjoying a massage, plus receiving a tailor-made blend for a person's particular needs, is highly recommended."

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