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?

Circadian Rhythms: Influencing Hormones and PCOS

Beyond the hustle and bustle of daily life, there exists a silent conductor orchestrating the body's essential functions and processes - the circadian rhythm. This 24-hour internal clock plays a crucial role in synchronizing various bodily systems, including the well-known sleep-wake cycle. 

However, the influence of circadian rhythms extends far beyond regulating our sleep patterns. 

In this blog post, we'll explore the profound impact of circadian rhythms on hormone production and how understanding this connection can be pivotal for those managing Polycystic Ovary Syndrome (PCOS).

The Connection Between Circadian Rhythms and Hormones

At the core of our circadian rhythms lies the body's internal clock, intricately linked with environmental cues, especially light. 

While the sleep-wake cycle is a prominent circadian rhythm, it's noteworthy that other bodily systems, including hormone production, follow similar cycles. Research has shown that disruptions in circadian rhythms can have far-reaching effects on hormonal balance, impacting conditions such as PCOS.

A cross-sectional study delved into the circadian rhythm of individuals with PCOS, uncovering intriguing findings. The research revealed a delayed offset of melatonin relative to clock time and sleep time in PCOS patients. 

This delay was associated with higher serum free testosterone levels and worsened insulin sensitivity. These findings provide a glimpse into why many individuals with PCOS may experience difficulties in starting their day.

Tips for Optimizing Your Circadian Rhythm

Understanding the significance of circadian rhythms opens the door to proactive measures for improved hormonal balance. Here are some simple tips to enhance your circadian rhythm:

Set a Regular Sleep Schedule: Establish a consistent bedtime and wake-up time, even on weekends, to align your body with a predictable rhythm.

Prioritize Regular Mealtimes: Consistent meal schedules support the circadian rhythm, contributing to overall well-being.

Embrace Morning Light Exposure: Welcome natural light as soon as you wake up. Open the curtains, step outside, and let the morning light kickstart your day.

Dim Lights in the Evening: Toward evening, reduce light exposure and minimize stimulation. Create a calming environment by dimming lights as bedtime approaches.

Limit Screen Time Before Bed: Avoid phones, screens, and tablets at least 2 hours before bedtime to promote better sleep quality.

As we unravel the intricate connection between circadian rhythms, hormones, and PCOS, it becomes evident that fostering a healthy internal clock is essential for overall well-being. 

By incorporating simple lifestyle adjustments, such as regular sleep schedules and mindful exposure to light, individuals with PCOS can take proactive steps toward optimizing their circadian rhythms. 

Embrace these tips, tune into your body's natural rhythm, and pave the way for improved hormonal balance and enhanced quality of life.

Celebrating Non-Scale Victories on Your PCOS Journey: More Than Just Numbers

For those of us navigating the challenges of Polycystic Ovary Syndrome (PCOS), the relentless emphasis on weight loss can be overwhelming. The constant drumbeat of advice, often unsolicited, urging us to shed pounds can create a disheartening atmosphere. 

However, it's crucial to recognize that the journey to improved health with PCOS involves much more than the numbers on a scale. In this blog post, we'll explore the concept of non-scale victories and why they are essential for celebrating progress in managing PCOS.

Shifting the Focus

In a world fixated on weight, it's easy to feel discouraged when the scales don't show the desired changes. Despite making positive diet and lifestyle adjustments that contribute to improved symptoms, the lack of movement on the scale can be demoralizing. 

It's important to shift the focus from weight loss to holistic well-being and recognize the multitude of positive changes that may occur along the way.

Building Your List of Non-Scale Victories

If the struggle to see progress solely through weight loss resonates with you, consider compiling a list of non-scale victories. 

These are small triumphs on your health journey that extend beyond the realm of weight. 

Here are some examples to get you started:

• Improved mood
• Increased ability to engage in activities you love
• Boost in energy levels
• Enhanced sleep quality
• Reduced anxiety
• Achievement of a fitness milestone
• Sharper mental focus
• Better-fitting clothes
• Adoption of healthier coping mechanisms
• Decreased pain levels

Understanding the Purpose of PCOS Management

It's essential to remember that the lifestyle changes made to manage PCOS are not just about weight loss; they are designed to balance hormones and address a metabolic and endocrine disorder. 

Shifting the measurement of progress away from the scale allows for a more comprehensive evaluation of the positive impacts on overall health and well-being.

Encouraging Others to Share

In the spirit of celebrating victories beyond the scale, I invite you to share your non-scale victories. By doing so, you contribute to a supportive community that acknowledges the diverse and impactful changes experienced on the PCOS journey. Your achievements may inspire others to recognize their own non-scale victories and continue their pursuit of holistic well-being.

Embracing non-scale victories empowers those of us with PCOS to appreciate the broader spectrum of positive changes resulting from their efforts. By acknowledging improvements in mood, energy, sleep, and more, we redefine success beyond the confines of a number on the scale. 

Let's shift the narrative and celebrate the victories that truly matter on this journey towards better health. Share your non-scale victories, and let's inspire each other to keep moving forward on the path to well-being.

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!

Xenoestrogens and PCOS

While hormonal imbalances and genetic factors are primary drivers for PCOS, there's a lesser-known contributor: xenoestrogens. 

Xenoestrogens are synthetic compounds found in a range of everyday products, from plastics and cosmetics to pesticides and food packaging. These substances mimic the effects of oestrogen, a key hormone in the body, and can disrupt hormonal balance. In the context of PCOS, the influence of xenoestrogens is particularly relevant due to their potential to interfere with the endocrine system and contribute to the development and progression of the condition.

Signs of Xenoestrogen-Driven Symptoms of PCOS

Here are some indicators that xenoestrogens may be playing a role in exacerbating your PCOS symptoms:

• Hormonal Imbalance: Xenoestrogens can disrupt the endocrine system by binding to oestrogen receptors in the body. This disruption can lead to imbalances in hormone levels, including increased oestrogen activity. In women with PCOS, who already have hormonal imbalances, the introduction of xenoestrogens could exacerbate these imbalances, potentially leading to increased androgen (male hormone) production and further worsening PCOS symptoms.
• Insulin Resistance: Xenoestrogens may contribute to insulin resistance, a common feature of PCOS. Insulin resistance can lead to higher levels of insulin in the body, which can trigger increased androgen production by the ovaries and contribute to the development of PCOS symptoms.
• Inflammation: Xenoestrogens have been linked to increased inflammation in the body. Chronic inflammation is believed to play a role in the development and progression of PCOS. Inflammation can exacerbate insulin resistance, disrupt hormonal balance, and contribute to the metabolic and reproductive abnormalities seen in PCOS.
• Ovarian Function: Xenoestrogens may impact ovarian function by interfering with normal follicular development and ovulation. This disruption in the ovarian cycle can contribute to the irregular menstrual cycles and fertility issues commonly observed in women with PCOS.
• Fat Accumulation: Some studies suggest that xenoestrogens may contribute to fat accumulation, especially visceral fat (fat around the abdominal organs), which is associated with insulin resistance and hormonal imbalances—key features of PCOS.
• Endocrine Disruption: Xenoestrogens have the potential to disrupt the normal functioning of the endocrine system, which plays a crucial role in regulating various bodily processes, including metabolism, growth, and reproduction. Disruption of the endocrine system can contribute to the development and progression of PCOS.

Managing Xenoestrogen Exposure

Strategies aimed at minimizing xenoestrogen exposure and supporting hormonal balance can play a crucial role in alleviating symptoms and promoting overall health:

• Choose Natural Products: Opt for cosmetics, personal care products, and household items made from natural, chemical-free ingredients.
• Avoid Plastics: Minimize plastic use, especially for food storage and preparation, and opt for glass or stainless-steel alternatives.
• Eat Organic: Choose organic produce and foods to reduce exposure to pesticides and chemicals that may contain xenoestrogens.
• Hormone-Friendly Diet: Embrace a balanced diet rich in whole foods, fibre, and nutrient-dense options to support hormonal equilibrium.
• Detoxification: Consider practices that support the body's natural detoxification processes, such as staying hydrated, consuming cruciferous vegetables, and supporting liver health.

If you’d like to chat further about how to reduce your toxic exposure, or how to improve your body’s natural detoxification processes, why not book a call to talk with us further? You can book a call here.

PCOS and Fertility

Polycystic Ovarian Syndrome (PCOS) is a complex condition that often casts a shadow over the dream of parenthood for many women. Amidst the myriad of symptoms and challenges, fertility struggles stand as a significant concern for those with PCOS. 

PCOS can bring about a range of symptoms, including irregular periods, elevated androgen levels, and ovarian cysts. Fertility struggles, often intertwined with these symptoms, can present a profound emotional toll on individuals and couples. 

The Link PCOS between and Fertility

The intricate interplay between PCOS and fertility involves a complex dance of hormones, ovulation, and reproductive health. Here are some of the factors:

• Ovulatory Disruptions: One of the defining features of PCOS is irregular or absent ovulation, a key factor in fertility. Hormonal imbalances can hinder the release of mature eggs, impacting the chances of conception.
• Insulin Resistance: Many individuals with PCOS experience insulin resistance, which can lead to elevated insulin levels. This, in turn, can stimulate the ovaries to produce excess androgens, further disrupting ovulation.
• Hormonal Imbalances: Elevated androgens and other hormonal irregularities can create an environment less conducive to successful conception and pregnancy.
• Anovulatory Cycles: Anovulation, the absence of ovulation, can lead to irregular menstrual cycles and difficulty in predicting fertile windows.
• Egg Quality: PCOS-related hormonal imbalances can potentially impact egg quality, affecting the chances of successful fertilization.

Managing PCOS for Improved Fertility Chances

Strategies aimed at addressing the unique challenges of PCOS-related fertility struggles can make a significant difference:

• Ovulation Tracking: Monitoring menstrual cycles and using ovulation prediction tools can help identify fertile periods and maximize chances of conception.
• Hormone-Friendly Diet: Opt for a balanced diet rich in nutrients that support hormonal balance and fertility, such as whole foods, healthy fats, and antioxidants.
• Regular Exercise: Engaging in regular physical activity can help manage insulin resistance, support hormonal equilibrium, and enhance fertility.
• Stress Management: Prioritize stress-reduction techniques to mitigate hormonal fluctuations and support a conducive reproductive environment.
• Professional Guidance: Consult with healthcare providers experienced in fertility and PCOS management for personalised recommendations, such as our team of Registered Nutritional Therapists.

Hope on the Horizon

While the road to fertility for individuals with PCOS may present challenges, it's important to remember that hope is far from lost. Understanding the complexities of the connection between PCOS and fertility helps us to take proactive steps toward achieving our parenthood goals. 

By addressing hormonal imbalances, adopting a healthy lifestyle, and seeking professional guidance, those of us navigating PCOS-related fertility struggles can move closer to our dream. 

If you’d like to discuss this further, why not book in a call with us to discuss further? Here’s the link to book a call.