Amy Myers - Balancing Your Hormones

Dr. Amy Myers specialises in empowering those with autoimmune, thyroid, and digestive issues to take back their health and reverse their condition. It’s a misconception that there’s little you can do about your body’s hormones and Dr. Myers believes something as simple as changing your diet can put your hormones back in check.

We asked Amy how we can balance our hormones, and how much diet affects our hormone health. “Although they’re all important, there are 6 key hormones that affect women’s health,” said Amy

1. THYROID HORMONES The thyroid keeps your metabolism under control through the action of thyroid hormones which it makes by extracting iodine from your blood. These hormones don’t just control your overall metabolism, weight, energy levels, and temperature. They directly manage the metabolism of every cell in your body, so if your levels are off, every cell can be affected.

2. INSULIN This hormone is released by your pancreas and enables your body to use glucose or sugar from carbohydrates in the food you eat for energy. It helps keep blood sugar levels from getting too high or too low. If you have more sugar in your body than you need, insulin helps store it in your liver and release it later when you need it for energy.

3. ESTROGEN This female sex hormone is mainly created in your ovaries and is responsible for reproduction, menstruation, and menopause. With its male counterpart, testosterone, it plays a role in bone and blood health as well as sex drive. Levels of this hormone naturally rise and fall during a woman’s lifetime. Excess estrogen increases the risk of breast cancer, uterine cancer, depression, and moodiness. It can lead to estrogen dominance, a condition in which progesterone is not in balance with your estrogen. Low estrogen levels can lead to acne, skin lesions, thinning skin, or hair loss.

4. SEROTONIN This mood-boosting hormone is associated with learning and memory, regulating sleep, digestion, and some muscular function. It’s primarily produced in the gut. Recent research has shown that serotonin levels that promote a positive impact on mood can increase longevity by as much as 10 years. Low levels of serotonin can lead to depression, migraines, weight gain, insomnia, and carb cravings. Too much serotonin can cause agitation, confusion, or lethargy.

5. CORTISOL The main function of cortisol is to respond to stress; however, it also plays a role in controlling inflammation and regulating blood flow. In danger mode, the adrenal gland boosts production which increases heart rate, blood pressure, respiration, and overall inflammation. Nearly all of your cells have cortisol receptors, so in times of high alert, cortisol can shut down processes such as digestion. Extremely low levels of cortisol can result in Addison’s disease.

6. GROWTH HORMONE Often called HGH, growth hormone is a protein that’s produced in the pituitary gland and stimulates growth, cell reproduction and regeneration, and boosts metabolism. Production rises in childhood, peaks in adolescence, and declines in adulthood. However, even after you stop growing, you still need growth hormone for healthy muscles, bone, and fat tissues.

What causes hormone imbalances?

AM: Imbalances are often a result of natural changes that occur with age, like puberty and menopause. When you’re growing up, hormones triggered bone and muscle growth. They also set in motion the reproductive changes that led to menstruation and fertility in young women. [Bottom line: it’s totally normal and happens to everyone.]

On the other hand, hormone production slows as you age. And some hormone imbalances can have other underlying causes beyond the natural aging process including: chronic stress, thyroid dysfunction, birth control pills, lack of sleep, type 1 or 2 diabetes, endocrine disruptors, medications, or polycystic ovarian syndrome.

And how do you know if you have a hormone imbalance?

AM: The most common symptoms include: bloating, constipation, and diarrhea; weight gain/loss; insulin resistance; chronic fatigue; estrogen dominance; mood swings, anxiety, or depression; low libido; brain fog; headaches; adrenal fatigue; hot flashes; thinning hair; and insomnia.

Are there any foods that are particularly damaging to healthy hormone levels?

AM: Sugar and refined carbohydrates can cause blood sugar spikes and mess with your insulin. Too much sugar causes your body to release more and more insulin to help control blood glucose levels. This can lead to insulin resistance and eventually type 2 diabetes. Keep refined carbs to a minimum and save sweet treats for special occasions. Choose natural sweeteners that won’t send your blood sugar on a roller coaster.

How can you work to balance your hormone levels?

AM: There are 6 simple things you can do to balance your hormone levels:

FILL UP WITH PROTEIN. Eating protein with every meal can help you feel satisfied and decrease levels of the “hunger hormone” ghrelin. Opt for organic, grass-fed or pasture-raised proteins. Choosing organic will ensure you’re not ingesting any added hormones that are commonly used in conventionally raised livestock and farmed fish.

GET ACTIVE. A combination of strength and cardio increases the “feel-good” hormone dopamine, which reduces stress and feelings of depression. Regular activity can also help your sleep, digestion, memory, and even sexual function, thanks to a boost in serotonin.

DITCH PLASTIC. Nearly every type of plastic releases chemicals that mimic estrogen in your body. Continuous, low-level exposure to these chemicals can lead to hormone imbalance and put you at risk for insulin resistance, breast or prostate cancer, infertility, male impotence, and a whole host of health issues.

GET SLEEP. While you sleep, growth hormones are released that boost your immune system and aid in tissue repair. A good night’s sleep also helps control your levels of the stress hormone, cortisol, so you are better equipped to dealing with stress during the day ahead.

CHOOSE NON-TOXIC BODY PRODUCTS. Most personal care products out there contain phthalates, parabens, and other hormone disrupting chemicals. These toxins get absorbed into your skin, where they can enter your bloodstream and wreak havoc on your hormones.

MANAGE YOUR STRESS. Chronic stress causes spikes and dips in a number of different hormones including cortisol, adrenaline, prolactin, thyroid hormones, and growth hormones. These imbalances can lead to a wide range of health issues including adrenal fatigue, diabetes, Graves’ disease, and sexual dysfunction. While it’s impossible to avoid stress completely, it’s crucial to find ways to manage it to restore balance to your hormones. Meditation and forming a supportive community are proven ways to manage chronic stress.

Finally, can you share a recipe from your cookbook?

AM: My cookbook, The Autoimmune Solution Cookbook, is packing with delicious, healthy recipes. One of the best ones for supporting hormone balance is my Mardi Gras Salad because it’s packed with cabbage, brussels sprouts, and cauliflowers, which are powerful detoxifiers.

My grandmother lived right on the parade route in New Orleans, which meant our family hosted a party almost every night during the season. A Mardi Gras salad is anything that contains Mardi Gras colors: purple, green, and gold. The vegetables in this adaptation of my grandmother’s crowd pleasing salad caramelize beautifully with high-temperature roasting. Tangy pomegranate seeds add a bit of sweetness.