How to Heal Your Gut and Its Impact on Hormone Health

Want balanced hormones? To reach a healthy weight? To have better moods and energy? Then you best be looking after your gut health!

Every year there is more and more information coming out on the importance of gut health. I am always amazed at the interconnectedness it has to our brain, mood, energy, immunity and even how we metabolize hormones like estrogen.

Unfortunately due to overuse of antibiotics and medication, an inflammatory diet full of sugar, canola oil and caffeine along with high stress levels, most of us experience some gut issues at some point in our lives.

While some gut issues like bloating and gas are common (especially if you eat too much broccoli!), it doesn’t mean it is normal. If you are experiencing painful cramping, bloating and gas on a regular basis, I would suggest you start investigating further.

Common Signs of Gut Imbalance

• Digestive Issues: Bloating, heartburn, gas, diarrhea, and constipation.

• Fatigue: Persistent tiredness or fatigue.

• Skin Problems: Acne, eczema, and rosacea.

• Mood Disorders: Anxiety, depression, and irritability.

• Hormonal Imbalances: Irregular menstrual cycles, PMS, hypothyroidism and fertility issues.

The Impact of Gut Health on Hormones

• Estrogen Regulation

  A healthy gut microbiome helps metabolize and eliminate excess estrogen. Imbalances in gut bacteria can lead to the reabsorption of estrogen, contributing to conditions like PMS, endometriosis, and estrogen dominance.

• Cortisol Balance

  The gut microbiome influences cortisol levels, the primary stress hormone. A balanced gut can help regulate cortisol production, reducing the risk of chronic stress and its associated health issues.

• Thyroid Function

  The gut plays a role in converting inactive thyroid hormone (T4) into its active form (T3). An unhealthy gut can impair this conversion, leading to symptoms of hypothyroidism.

• Insulin Sensitivity

  Gut health affects how the body processes sugars and fats, influencing insulin sensitivity. A healthy gut microbiome can help prevent insulin resistance and support balanced blood sugar levels.

7 Ways to Help Heal Your Gut

1. Test don’t guess. When it comes to the gut, it can be complicated to know exactly what is going on. Is it candida? A parasite? Bacterial overgrowth? Leaky gut? Food allergies? That is why I like to use the GI-MAP in my practice. The GI MAP is a comprehensive stool analysis that looks at bacteria (both good and bad) levels in gut, parasites, candida overgrowth, pancreatic enzymes, inflammatory markers and gluten sensitivities. This helps us to determine the root of your imbalances and create a customized protocol to help you get back to feeling your best.

2. Slow down and chew your food. Eating too quickly and not chewing your food leads to food being partially broken down which can end up fermenting in the gut leading to gas and bloating. Try to limit distractions such as phones and tvs and tune into your food. Put your fork down between bites and go slow.

3. Don’t drink tons of water with your meals. Chugging tons of water with meals dilutes stomach acid which can lead to bloating. Try sipping hot tea if you need a drink and limit having large amounts of water 20-30 minutes before and after a meal.

4. Manage your stress levels. Stress causes digestion to slow down and can inhibit the production of stomach acid. Stress also increases gut motility and alters the bacteria. Make sure you are sleeping enough, getting outside into nature and incorporating a self care routine.

5. Swap out 1-2 high intensity workouts for lower impact workouts. During intense workouts, blood flows to our arms and legs and away from the gut slowing digestion down. It also increases cortisol levels leading to inflammation and damage to the gut lining. Try to limit the spin classes and bootcamps and incorporate more walking, yoga and rest into your routine.

6. Slow down on the caffeine. Caffeine can increase motility in the gut, leading to loose bowels and diarrhea. It can also be aggravating for heart burn. A small amount of caffeine has been shown to actually benefit the good bacteria in the gut but just aim to have 1-2 cups per day, before noon and preferably with food.

7. Limit alcohol. Alcohol can be extremely irritating to the gut. It increases inflammation, damages the mucosal lining and leads to the fermentation of food (hello gas and bloating!). Not only that, the sugars in alcohol feed bad bacteria so if you suspect any dysbiosis or candida, best to stay away until this has cleared. If you do drink, opt for clear alcohols like tequila or vodka with low sugar mixers or organic wines.

Let's Work Together

I specialize in helping women like you achieve optimal gut and hormone health through comprehensive functional testing and customized wellness plans. Whether you're dealing with digestive issues, hormonal imbalances, or both, I am here to support you every step of the way.

Take the First Step Today:

1. Schedule a Free Consultation: Let's discuss your health goals and how functional testing can provide the insights you need.

2. Get Personalized Testing: Understand your unique gut microbiome and hormone profile with state-of-the-art functional tests.

3. Receive a Customized Plan: Based on your test results, we'll develop a personalized action plan to restore balance and vitality.

BOOK A FREE DISCOVERY CALL HERE

I can’t wait to help you get started on health journey!