Leek & carrot soup

Katherine Matthews Naturopath Practitioner www.katherinematthews.co.nz

Understanding the estrobolome

The estrobolome is an amazing new term used to discuss the intricate connection between our ‘estrogen’ and the ‘microbiome’. Did you know that down there in your gut little species of bacteria are choosing whether you need more active estrogen or more inactive estrogen? We have known for a few years now how the gut plays a role in our mood and now we know it also plays a role in our hormonal balance. The estrogen–microbiome axis

When it comes to hormones there is a delicate balance that shifts and changes. Our hormones go up and down depending on where we are in our life cycles and change monthly if you are a menstruating woman.

Your body is incredibly smart! It has its own unique bacteria in the gut called the estrobolome dedicated to supporting this balance. The estrobolome is made up of unique bacteria and genes that metabolise oestrogen helping us to keep the balance of your oestrogen in check. It's like when you are on a seesaw and you and a friend are trying to make it balance right in the middle. Our gut is doing this for us all the time, balancing our oestrogen levels so that our mood, bone health, cognitive function and many more aspects of our health are maintained just right!

But how does the gut support estrogen balance?

Once our estrogen has done all the brilliant things it does in our bodies like maintained our bone density, making our skin glow and increasing our mental alertness, the hormone goes through the liver which breaks it down into hormone metabolites. They are packaged for absorption or elimination and sent to the intestines. This is where the magic happens. Absorbed or eliminated

Once estrogen is in the intestines it has two choices to be absorbed or to be eliminated. The bacteria produce a key enzyme called β-glucuronidase, which breaks down estrogens into their active forms and supports them to be sent back out into circulation or eliminated.

This is when aspects of our digestion start to play a big role in our hormonal balance.

Our estrobolome may be supporting our oestrogen balance but it can only keep that balance if we have regular elimination. Yes, having a bowel motion once a day helps to remove oestrogen from the body that is not needed. Oestrogen binds to fibre in the intestines and is removed from the body. Too much oestrogen leads to many hormonal complaints such as PCOS, Endometriosis, PMS, PMDD and more.

Elimination

Healthy gut bacteria is also essential for a healthy estrobolome. If your gut bacteria is out of whack this can result in a disruption of this estrogen balance. I see all too commonly women with hormonal concerns also have gastrointestinal complaints such as bloating, constipation, gas and IBS. We need to support our digestion to be optimal to address our hormonal concerns. The Estrobolome diet

Feeding our estrobolome fiber in the form of legumes, whole grains, fruits, vegetables and nuts and seeds is what builds a healthy microbiota. Our bacteria thrive on a diversity of plant fiber and anti-inflammatory foods! I like to encourage people to eat the rainbow everyday as a way to increase diversity in their meals!

Studies show that the diversity of plant fibers/food is the most underlying, most important factor for a resilient and healthy microbiome. Gut dysbiosis can happen for a variety of reasons from SIBO to antibiotic use, to stress and a poor diet. Each person is individual in this way and you may need a unique protocol to get your gut health and hormonal health back on track.

There is a complex conversation happening every second between our gut and our hormones. Although we don't always think we need to focus on our gut health to sort out our hormones, improving our digestion is vital to improving hormonal health. The estrobolome requires our attention and hopefully this article provides a starting point to support your estrobolome to thrive!

POTATO LEEK AND CARROT SOUP

I did a potato and leek soup in our very first issue but this new version I find far easier to make and just as delicious. by Catherine Barclay | serves 6

INGREDIENTS

1 4 cups 2 4 cups 2 cups 1 Tbsp 3 leek, sliced potato, diced carrots, diced veggie stock water miso paste sprigs fresh thyme

METHOD 1. In a soup pot with a little water saute the leek and garlic until the leek has softened. 2. Add in all other ingredients. 3. Bring to a boil, then simmer until potatoes are soft. 4. Using a stick blender (or taking part of the soup into a blender) blend until 90% smooth leaving some small potato chunks. 5. Serve hot, store leftovers in the fridge or freeze for another day.

The health benefits of Leek:

Leeks are from the allium family as are garlic, onions, shallots and chives. They are a great source of vitamins B6, A, C and K along with iron, magnesium and folate. They contain cerotenoids that reduce the risk of cataracts and age-related eye conditions that can severely impact vision and therefore quality of life. Vitamin K in leeks reduce osteoporosis and reduces the risk of hip fractures by strengthening the bones. They are high in fibre yet low in calories making a great addition to any meal.