Healthy, happy hormones
When you think about mental health, you’re probably thinking about your brain and how that works. The picture is often much more complex. Hormones play a big part because these chemical messengers are the background to everything that happens in your body. How you feel, therefore, is not just psychological, it’s biological.
Did you know, there are a huge number of symptoms that are common to both depression and hormonal imbalance? These include low energy, dizziness, low mood, apathy, anxiety, irritability, anger, lack of enthusiasm, despair, headaches, poor concentration, feelings of hopelessness, lack of confidence, low libido, fuzzy brain, memory loss, and insomnia (although there are others).
Rebalancing your hormones naturally is not something that happens overnight, but it can be greatly improved with the help of nutritional and lifestyle change. This blog will allow you to pinpoint where you might need help or support.
Mood and your cycle
Two of the main hormones that affect your feelings of mental wellbeing and clarity are oestrogen and progesterone, and these change throughout your menstrual cycle. It’s an over-simplification – but perhaps a helpful one – to think about oestrogen largely bringing positive effects to your mood and progesterone contributing more negative effects. With such a pronounced hormonal connection on mental health, it’s small wonder that women are twice as likely to suffer from depression than men.
According to the National Institute of Mental Health, 64% of women who suffer from depression say their symptoms get worse during the pre-menstrual period. Hormones are also likely to contribute to antenatal or postnatal depression, which affect around 10-15% of new mothers. And anxiety and depression are also starting to be recognised as symptoms of the peri- menopause on top of hot flushes and night sweats.
How it works
At certain times in your cycle (in the run-up to ovulation), there will be lots of oestrogen in your system and women tend to feel brighter and better in their mood. You might even notice at this time you feel better at talking and articulating yourself. In the second half of your cycle, oestrogen dips and progesterone comes into play. For some women, this can lead to lowered mood or depression.
PMS or PMDD
You might already experience this as Pre-menstrual Syndrome (PMS), a very common condition linked to the changing levels of these hormones, that might include feelings of bloating, breast tenderness or headaches, or manageable emotional symptoms like irritability.
For a small number of women (about 2-8%), the effect of these hormones on their mental wellbeing is pronounced. This is called Pre-menstrual Dysphoric Disorder (PMDD); an extreme form of PMS and one that, if you think might apply to you, you will want to ask your doctor about.
Why does this happen?
One of the first things to know is that the production of dopamine and serotonin (the two main brain chemicals associated with the development of depression and psychosis) is heavily linked to levels of oestrogen.
Research seems to suggest that there isn’t a noticeable difference in levels of oestrogen between those who are affected by mental health symptoms around their period or during the menopause – it seems some women are just especially sensitive to hormonal change, or perhaps also that lifestyle problems like stress may also play a big part.
Other hormones
Testosterone:
You might think of testosterone as the male hormone and, while men do produce much higher levels, every woman needs testosterone, too. Testosterone can increase sexual desire and libido, make bones and muscles strong, and have you feeling assertive and confident. The downside can be anger and aggression. For us women with PCOS, we can suffer from an excess of testosterone and other androgens, which comes with its own set of issues.
Thyroid:
Altered levels of thyroid hormones impact on mental wellbeing. If you just don’t feel like yourself, feel lethargic and low, it could be that your levels of active thyroid hormone are low. This can often run hand in hand with PCOS and it’s important for you to have it checked out.
Cortisol:
Cortisol is one of the main stress hormones and, when stress levels are high, literally any of the mood-related symptoms I have mentioned in any of the above might be present.
Oxytocin:
Oxytocin directly opposes cortisol. It’s the love hormone and, if you have children, you might recognise it as the hormone that floods women after childbirth to encourage bonding. It has a direct effect on appetite, insulin resistance, weight loss – and your mood.
Impact of hormones on your blood sugar levels
Low oestrogen levels have a role to play in insulin sensitivity (that means how sensitive – or not – the cells in your body are to the fat storage hormone insulin). In fact, a lack of sensitivity to insulin (or even being resistant to the effects of insulin) is lurking behind many of the common hormonal symptoms in PCOS, like fatigue and weight gain as well as symptoms of low mood like brain fog, anxiety and depression.
“Hormones and mental health” is a complex picture in which your physiological health and mental wellbeing are inextricably intertwined. It’s best to work with a nutrition practitioner to unravel this for you. They will be able to piece together a hormone balancing food and lifestyle plan to suit your circumstances. Check out my Hormone Balancing Action Plan or why not book in a call here?
Nutrition hack: Eat a Salad Before Your Main Meal
Here is a fab, straightforward and effective blood sugar balancing hack that incorporates the benefits of fibre, greens, and a secret ingredient – apple cider vinegar.
Let's explore the science behind this hack and discover how it can contribute to hormonal balance, particularly for those of us with PCOS.
The Science of High-Fibre Foods
Scientists have long acknowledged the impact of high-fibre foods on gastric emptying, the process by which food leaves the stomach. High-fibre foods, like salads, slow down this process, influencing the rate at which glucose and other nutrients are delivered to the small intestine for absorption into the bloodstream. By incorporating a light, green salad at the start of your meal, you can effectively slow down the absorption of glucose, preventing sudden spikes in blood sugar levels.
Avoiding Blood Sugar Spikes and Insulin Surges
The key benefit of commencing your meal with a fibre-rich salad lies in avoiding blood sugar spikes. When glucose enters the bloodstream gradually, it diminishes the need for a rapid insulin response. This, in turn, aids in balancing hormones and may be particularly beneficial for individuals dealing with conditions like Polycystic Ovary Syndrome (PCOS).
Apple Cider Vinegar: A Secret Weapon
To enhance the blood sugar balancing effect, consider dressing your salad with a homemade vinaigrette that includes apple cider vinegar, preferably one that contains the "mother." A 2015 crossover, randomized study suggested that apple cider vinegar may play a role in improving the body's absorption of blood sugar and increasing insulin sensitivity in skeletal muscle. This double whammy approach – combining fibre-rich greens with an apple cider vinegar dressing – can be a powerful addition to your blood sugar balancing arsenal.
Crafting a Blood Sugar-Friendly Salad
Now that we've explored the science behind this blood sugar balancing hack, let's create a delicious and nutritious salad that incorporates these principles:
Ingredients:
Fresh mixed greens (spinach, kale, rocket)
Colourful vegetables (tomatoes, cucumbers, peppers)
Homemade vinaigrette dressing (olive oil, apple cider vinegar, Dijon mustard, herbs)
Optional: nuts or seeds for added crunch and nutrient boost
Instructions:
- Start your meal with a generous serving of fresh mixed greens.
- Add an assortment of colourful vegetables to boost the nutritional content.
- Prepare a homemade vinaigrette dressing using olive oil, apple cider vinegar, Dijon mustard, and your favourite herbs.
- Toss the salad gently, ensuring an even coating of the dressing.
- Optionally, sprinkle nuts or seeds on top for added texture and nutrient richness.
Incorporating a light green salad with an apple cider vinegar dressing into your meals can be a simple yet impactful strategy for maintaining balanced blood sugar levels.
By understanding the science behind this hack, you empower yourself to make informed dietary choices that support overall health and well-being. Give it a try, and let us know about your experience with this blood sugar balancing approach!
Lean PCOS and Its Unique Challenges
While PCOS is often associated with weight gain, lean PCOS presents its own set of challenges, marked by hormonal imbalances and symptoms that may not be immediately obvious. PCOS typically conjures an image of weight gain and hormonal imbalances, but lean PCOS challenges this stereotype. In lean PCOS, individuals may have a relatively normal body mass index (BMI) but still experience the hallmark symptoms of the condition. It's a lesser-understood variation that requires special attention and awareness.
Signs of Lean PCOS
The subtlety of lean PCOS symptoms emphasizes the importance of recognising and addressing this unique presentation of the condition. Here are some symptoms that lean PCOS may be a factor in your experience:
Exploring the intricacies of lean PCOS involves understanding how hormonal imbalances and metabolic factors contribute to its unique challenges:
Managing Lean PCOS
Recognizing lean PCOS helps those of us with it to adopt a specialised approach to management, focussing on hormonal balance and overall wellbeing.
If you’d like to find out more about how you can manage lean PCOS through diet and lifestyle, why not book a free call with our team – just click here to book.
Many of us understand, at least on a conceptual level, that adopting healthier eating habits, engaging in regular physical activity, and prioritizing self-care are vital for leading a long and happy life. However, the demands of modern life often get in the way of these aspirations. Balancing work and family life leaves little room for focusing on our wellbeing. And of course, convenience frequently takes precedence as we’re all so busy!
While this isn't necessarily incorrect, it's essential to recognize that neglecting proper nutrition, exercise, and overall wellness gradually leads to deteriorating health – particularly when accompanied by a diagnosis of PCOS.
In the past, nutritional therapy was sometimes dismissed as "alternative medicine." However, the tide is turning, and the scientific significance of proper nutrition is now gaining the acknowledgment it deserves. A select group of esteemed medical professionals, including Dr Tim Spector, Dr. Rangan Chatterjee, and Dr. Michael Mosley, are actively endorsing the integration of nutrition science.
Nutritional therapists are at the forefront of this movement, applying the latest advancements in nutritional and health research to tailor a diet, lifestyle, and, when appropriate, supplement plan to address individual needs. We also offer coaching to facilitate the practical implementation of these strategies and to overcome any obstacles from the past. This can be particularly helpful in PCOS, when managing the stressors that accompany the condition.
Nutritional therapy is highly personalised. Practitioners often refer to individuals as "biochemically unique," highlighting that a one-size-fits-all dietary approach is inadequate. Plus, everyone’s health experiences, lifestyles, likes and dislikes, time constraints and time are completely different. Consequently, a Nutritional Therapist takes into account your genes, medical history, existing symptoms, preferences, and personal circumstances to craft a tailored plan.
Such a personalised approach demands both time and expertise. While generic internet resources are available, they pale in comparison to the insights and support a nutrition practitioner offers. Furthermore, a practitioner may recommend targeted supplements based on your specific condition or health objective. However, navigating the world of supplements can be risky and costly without expert guidance.
It is unfortunate that many people underestimate the transformative potential of a personalised nutrition and lifestyle programme in helping to alleviate their symptoms and enhance their overall wellbeing. Media headlines often discuss the latest food trends, but they fail to connect the dots comprehensively, making it challenging to envision the possibilities for yourself.
A Nutritional Therapist can help you to probe deeper to understand the root causes before putting together a plan specifically for you.
Your initial consultation will span approximately 90 minutes. Prior to your visit, you'll complete a nutritional therapy questionnaire, and a diet and lifestyle diary to give us an idea of how you live your life.
During the session, we'll delve into your medical history, health goals, challenges, eating habits, preferences, and lifestyle factors. The process is entirely confidential and non-judgmental.
Our programmes then involve a series of sessions spread over twelve weeks dependent on the level of support you need. This structure makes sure that you receive ongoing support, helping you to implement the programme gradually and tackle any hurdles that arise.
While you will probably have some information about what constitutes a healthy diet, realising sustainable progress toward better health involves more than just information. Sustaining motivation often proves to be the most challenging aspect of any health plan! A supportive partner or coach plays a pivotal role in keeping you on track and providing guidance when you veer off course. This accountability and guidance, often provided through health coaching, safeguard the progress you make from going to waste.
If you are suffering with PCOS and would like to know more about our personalised nutrition programmes, why not book in a free health review today? Just click here and pick a time that works for you.
Polycystic Ovary Syndrome, or PCOS, is a multifaceted hormonal disorder which affects a significant number of women globally. It comes with a whole host of symptoms which can hugely impact a woman's wellbeing, such as irregular periods, mood fluctuations, unwanted hair growth, acne, weight changes, and fertility challenges.
However, the use Functional Medicine (FM) can help. Rather than focussing on solving individual symptoms, FM works on trying to find the underlying root causes and interconnectedness of various factors.
Central to the FM philosophy is understanding that every person is unique, with different genetic makeup, lifestyle choices, environmental exposures, and stress levels. A skilled FM practitioner begins by taking a thorough medical history and may conduct specialised tests to gain insights into a client's hormone levels, nutrient status, and potential inflammatory markers.
One of the key areas explored within FM is the impact of diet and lifestyle on hormonal balance. Recommendations for diet changes may include adopting a nutrient-dense, whole-foods-based approach while reducing the consumption of inflammatory substances like refined sugars and unhealthy fats.
Physical activity, exercise, and stress management techniques are also integral parts of a comprehensive plan, aiming to improve insulin sensitivity and overall hormone balance.
Additionally, stress can have huge effects on hormonal regulation, making relaxation techniques and sufficient restorative sleep essential parts of a woman’s journey towards better health.
The use of supplements may be considered, as they can complement the approach to hormonal balance. However, the hallmark of FM – and what we practice here at PCOS Clinics - lies in a personalised touch – each plan is thoughtfully tailored to address the specific needs and circumstances of the individual.
It is essential to acknowledge that the healing journey in FM is not instantaneous; rather, it is a collaborative process that is based on commitment, patience, and trust. The ultimate goal is to empower you with knowledge and understanding of your health, enabling you to make informed choices and sustainably improve your overall wellbeing beyond managing PCOS symptoms.
If this resonates with you, why don’t you get in touch for a free call? We’d love to chat to you about what’s going on for you right now, what you’ve tried so far, and we can give you some simple tips to get you feeling better. Click here to book a call.
What connects celebrities Daisy Ridley, Victoria Beckham, Jools Oliver, and Emma Thompson? They have all publicly shared their battles with the hormonal disorder Polycystic Ovarian Syndrome (PCOS).
PCOS affects one in five women in the UK and the number is rising. Its impact on a woman's self-esteem and quality of life can be utterly profound. On top of this, many cases go undiagnosed, potentially because young women with painful or irregular periods are often put on the pill which can mask the symptoms. And sometimes, it's only if challenges with fertility or recurrent miscarriages occur that the underlying condition is finally discovered.
And other symptoms include fatigue, low mood, anxiety, appetite and sleep issues.
Within your body, an excess of luteinizing hormone (LH) causes your ovaries to overproduce testosterone, a male hormone. High levels of testosterone can hinder proper follicle development, potentially leading to disrupted ovulation (which affects fertility). The surplus of testosterone might cause facial or body hair growth, hair thinning or loss on the scalp (akin to 'male pattern baldness').
Additionally, your body may struggle with insulin, the hormone regulating blood sugar and fat storage. Over time, cellular insulin receptors lose sensitivity, leading to higher insulin production to shuttle sugar from your bloodstream into cells for energy. Unfortunately, high insulin levels can also lead to increased testosterone production by the ovaries and hinder the liver's secretion of sex hormone binding globulin (SHBG), a molecule that helps control excess testosterone. Not to mention that excessive insulin leads to elevated blood sugar levels, ultimately contributing to the risk of developing type 2 diabetes.
While we still don’t know the main cause, there may be a genetic component to the condition. Research indicates that PCOS may be influenced by genes, exposure to androgens (male hormones), and environmental toxins in the womb. However, a genetic predisposition to PCOS doesn't mean you're resigned to enduring its symptoms – diet and lifestyle changes can help alleviate them.
If you think you might have PCOS, it's best to get in touch with your GP for testing. Indicators your GP might look for include irregular or absent periods, enlarged ovaries containing fluid-filled sacs (which, despite the name, are not actual cysts), and above range androgen levels. An ultrasound scan and a blood test are typically the ideal methods for diagnosis. While insulin resistance and high luteinizing hormone levels are common, they are not mandatory for a diagnosis.
Given insulin's pivotal role, embarking on a low glycaemic load (GL) diet is a great starting point. The GL of foods gauges how swiftly blood glucose levels rise after consuming carbohydrates. Opting for low GL foods can enhance and balance insulin levels.
If you've been diagnosed with PCOS, we would love to invite you to schedule a free hormone health discussion with us. During our conversation, you can share your experiences and diagnosis, and together, we can chart the most suitable path forward for you. Click here to book a call.
For any conditions other than PCOS, please feel free to be in touch with our sister clinic Alex Allan Nutrion
PCOS Clinics is part of the Green Leaf Company (London) Ltd, a limited company registered in England and Wales. Registered number: 10990293
Disclaimer: ‘Please note that nutritional therapy is not medical advice - this should always be sought from your doctor or other medical provider. We aim to work alongside your doctor or GP to provide nutritional and lifestyle advice to support any underlying imbalances.'
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