Microbiome Moment: The Gut-Hormone Secret… 💭

Picture this:

Your hormones control everything. Your mood feels flat. Your sleep isn't great. Your energy is nonexistent. You're not imagining this! Often, the hormonal shifts that start in the gut are overlooked!

Chatty Gals

Your gut and hormones communicate constantly. When your digestion is off, the rest of your body can feel it. The microbiome (the community of bacteria living in your gut that we discussed last week here) helps break down, recycle, and eliminate hormones like estrogen, keeps cortisol levels balanced (this is a stress hormone), and produces neurotransmitters that affect mood, sleep, and more (hello serotonin!).

Research shows that the gut microbiome plays an important role in regulating estrogen levels and influencing hormone balance through something called the estrobolome (You can read more about that here!). What happens when this system is disrupted? Symptoms like estrogen dominance, PMS, irregular cycles, skipped ovulation, mood swings, and more.

When the microbiome isn't balanced, these systems can't work properly. And neither can you! That's when we experience unpredictable and exhausting hormonal fluctuations.

My experience

When I was working as a nurse, I saw women get prescriptions for birth control pills, antidepressants, thyroid medications, and more for these symptoms without ever looking into how their digestion was. Sometimes these medications are helpful and necessary, but sometimes they might just be putting a band-aid on what's going on a little bit deeper, and possibly even making their symptoms worse. With my second child, I lived this firsthand. Postpartum hormones left me anxious, exhausted, and overwhelmed. I did use medication to help me get through this time, but it only dulled the symptoms for me and ended up dulling me. I felt like I was less of MaryRose. I worked with a naturopathic doctor who helped me address the root cause imbalances in my gut, and was able to get off the medications shortly after that. It finally clicked for me: gut health isn't just about going poop. It is connected to our entire body, hormones included. 

Symptoms You Might Recognize

If any of these sound familiar, you're not alone. Many of the women I work with experience: 

• Unbearable PMS
• Mood swings, anxiety, irritability
• Energy crashes
• Brain Fog
• Digestive struggles (constipation, bloating, reflux)

These symptoms are signs of the gut hormone connection at work. 

My Favorite Lifestyle Shifts to Support Both Gut & Hormones

If you're like me, you are probably thinking, "But OK, where do I even begin?" Consider these shifts:

• Eat a protein-rich and savory breakfast 

            Starting your day with protein like eggs, turkey sausage, and avocado will help keep your blood sugar steady throughout the day, which helps your gut and hormones work together more smoothly.

• Build in daily movement.

This doesn't have to be an hour-long gym session, ladies! A walk with your kids, dog, or a walk after dinner while catching up on the phone with a family member. Stretching before bed, dancing in the kitchen while cooking, and other activities can help regulate your cortisol, improve digestion and blood sugar, and support hormone balance.

• Prioritize rest (even in small doses)

          Improving your gut health and hormone balance doesn't happen overnight. Your body and nervous system need to be in a state where you feel safe. This happens over time. Try a few moments of quiet, reading a book, and aiming for an earlier bedtime, or stepping outside barefoot for a moment of calm. Consistently doing this can make a difference. 

Simple Shifts That Help

Let's restore some balance, shall we?

• Build balanced meals that include protein, healthy fats, and fiber
• Support your nervous system with deep breathing, short walks, or quiet breaks
• Prioritize rest and hydration

Now you are thinking…" I have tried these shifts and everything else already. What else can I do?"

This is when it can be so helpful to dig deeper. Functional tests like the GI-MAP stool test, MRT food sensitivity testing, or HTMA mineral analysis can give us a clear picture of what's happening behind the scenes so we can create a plan that's specific to you. 

What Not To Do

You don't have to accept feeling off as your normal. Hormonal balance is connected to the gut, and when you support your digestion, the ripple effects touch every part of your life! (Think mood, energy, sleep, the way you show up for your family, friends, and career) If you've been feeling dismissed, rushed, or told that "everything looks fine"...please hear me: it's not in your head!! There are things we can dive into, and there is hope for feeling better. 

Until next time, thank you for being here!

XO,

MaryRose
The Microbiome Mom

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