Supporting Hormonal Health...Naturally
Don’t be a prisoner of your hormones! Tackle PMS, menopause & more with nutritional support

by Elizabeth Srejic

The chapters in a woman’s life often seem organized around hormones. From the acne and PMS in puberty through the change of life, your hormones influence your health and wellness. However, it is possible to influence your hormonal well-being through diet and nutrition.

Hormones may be invisible from the outside, but to any woman who has snapped at a coworker, cried uncontrollably at a Hallmark-card commercial or given birth, there is no question that they play a very tangible role in our lives. Every woman’s chemistry set is different, but there are ways to take control of those hormonal swings. Eating a healthy, balanced diet provides the foundation for hormonal wellness, while certain nutrients help address the physical and emotional symptoms hormonal imbalance produces.

Menstruation

Who hasn’t curled up with a pint of Ben & Jerry’s or told the love of her life to back out of the room slowly lest he come to physical harm? Premenstrual syndrome (PMS), once considered just a psychological issue, is integrally linked to your hormonal state and causes physical symptoms ranging from breast tenderness and fatigue to headache, joint pain, depression and anxiety.

And if you’re fighting this battle, you’re not alone. Up to half of all women have experienced some degree of PMS, with 10 percent of women facing symptoms so severe they interrupt daily life.

Fortunately, there are some basic dietary nutrients that can make a big difference, and you’re probably already familiar with their powerful health benefits.

Calcium does so much more than build your bones. Found abundantly in dairy foods and green leafy vegetables—not to mention supplements and fortified foods—calcium has been found to cut PMS symptoms in up to half of all women. In particular, calcium appears beneficial to mood stabilization and decreasing bloat.

“Most women don’t get enough calcium in their diets, which could help them control PMS,” says Susan Thys-Jacobs, M.D., an endocrinologist based at St. Luke’s Roosevelt Hospital in New York. “PMS is a mineral-deficiency syndrome. Most women with inadequate calcium intake who supplement with calcium experience an immediate cessation of symptoms, although it can take four to six weeks for the treatment to take effect.”

Complementing the impact of calcium is magnesium, found in tasty foods such as peanuts, pumpkin seeds and broccoli. Studies show taking magnesium dietary supplements can wipe out weight gain, bloat and breast tenderness after only two months. Combining the mineral with vitamin B6 can boost its effects, further impacting anxiety levels.

You also might consider upping your intake of healthy fats. Fish oil has been extensively studied for its ability to reduce inflammation, while evening primrose oil (EPO) supplies a special fatty acid— gamma linoleic acid—that is often deficient in women suffering from PMS. Supplementing with EPO may help reduce depression, irritability, breast pain and fluid retention associated with PMS.

However, the pain before the period can be only the first part of the problem. Again, half the female population suffers primary or secondary dysmenorrhea—menstruation with excessively painful cramps and bleeding. While painkillers such as non-steroidal anti-inflammatory drugs (NSAIDs) are the most common treatment for the condition, they can cause gastrointestinal side effects. Instead, consider the use of fish oil for its anti-inflammatory properties or pine bark extract, which has been shown to decrease both abdominal and back pain in studies of women with endometriosis or menstrual pain.

In addition, if you suffer heavy periods associated with dysmenorrhea, you should consider consuming foods high in iron or taking iron supplements. In addition to its critical role as an oxygen transporter in the blood, iron is important for nerve function, immune-system health and energy levels.

Fertility Issues

Congratulations—you’re pregnant. Now, are you prepared to be the sole source of nutrition for a growing baby? Remember—nature favors the fetus, and if you don’t ensure adequate intake of necessary nutrients, the body will be sure to pull them from your muscles and bones to create new life.

The role of folic acid has become well known in recent years, as it is critical for preventing neural tube defects. In fact, the most important time for folic acid is in the first six weeks—often before you even know you’re pregnant. Therefore, U.S. health authorities suggest all women of childbearing age ensure they’re consuming adequate folic acid through fortified foods or supplements.

If you’re thinking of becoming pregnant, you might want to start taking prenatal supplements. The multivitamin and multi-mineral content provides the building blocks necessary for reproductive hormones. In addition, increased levels of iron prevent anemia, which can develop as your body doubles the amount of blood it is circulating, while calcium ensures mom’s bone density isn’t sacrificed for baby’s growing skeleton. However, you might also consider an extra calcium supplement, as it can be tough to fit enough calcium into a multi to meet your daily needs.

When a woman is expecting, her body ramps up production of estrogen and progesterone. While estrogen increases uterine blood flow, progesterone prepares and maintains the uterine lining, suppresses uterine contractions prior to delivery and stimulates the growth of breast tissue, among other important activities.

Unfortunately, progesterone creates numerous, unpleasant side effects including constipation, morning sickness and increased risk of urinary infections. Intake of fiber may help alleviate constipation, while taking ginger has been shown to fight nausea associated with morning sickness. Also, drinking cranberry juice can fight off the common urinary-tract infections many pregnant women face, while adding a probiotic supplement with beneficial bacteria (such as those found in yogurt) may help prevent yeast infections.

Menopause

Everything that goes up must come down, they say. The same goes for your reproductive years. Despite what you may have read in the tabloids, most of us will enter menopause by our mid-40s and bid farewell to childbearing years.

Menopause is marked by the fluctuations in hormones— notably estrogen, progesterone and DHEA (dehydroepiandrosterone)—causing symptoms such as hot flashes, night sweats and diminished libido.

After the U.S. government halted its investigations into the long-term health “benefits” of hormone replacement therapy (you may recall it actually increased the risk of heart problems rather than protected the cardiovascular system as the pharma companies had hoped), women across the United States turned to natural options.

Primary among the natural solutions to HRT was the use of phytoestrogens—plant-based compounds that are structurally similar to human estrogen and may bolster heart and reproductive health. Isoflavones are a particular class of phytoestrogens that are abundantly found in soy. These isoflavones appear to reduce hot flashes, reduce cholesterol levels and increase levels of natural estrogens. Black cohosh and red clover are botanical sources of isoflavones that also may reduce menopausal symptoms. Studies have found these botanicals can reduce the frequency of hot flashes and symptoms of depression.

Another option for combating menopausal symptoms— including depression—is taking DHEA supplements. The synthetic compound is manufactured from soy or wild yam. A study from the National Institute of Mental Health found six weeks of DHEA therapy could reduce depression and improve mood.

Although hormones have a dramatic influence on your life, the use of nutritional compounds can beneficially impact your well-being.

“The emotional and physical suffering caused by hormones is real and can be quite disruptive for many women,” says Grace Ormstein, M.D. “Yet, with that said, women should not give into the hype and fear they hear about hormones and take heart in the fact that each hormonal transition is part of a natural process. Nutrition is one of the many natural ways to assist with making the process easier.”

A famous 1970s commercial noted of the modern woman that she could bring home the bacon and fry it up in a pan. Unfortunately, today that bacon should be organically produced, the bringing home from a rewarding profession, and the two balanced with untold additional responsibilities. It’s a fact that modern women are becoming spread increasingly thin.

“The standards set for today’s woman are high,” says Grace Ormstein, M.D., medical director and scientific adviser for Himalaya USA. “Expectations from others, and even those set by each woman for herself, are almost at a superhero status. Women wear many hats, and while the responsibilities of a stay-at-home mom from the ’50s haven’t gone away, women have added careers, volunteerism and management of their children’s intense social and academic schedules to their plates. While being busy is OK, if women do not recharge their batteries, inevitably they will face burnout with a host of physical symptoms to contend with.”

Perhaps it is the desire to recharge batteries that is driving the growth of the day spa industry, as well as the availability of body-mind exercises such as yoga and Pilates. In addition, there is a move toward healthier food options, even through the fast-food lane, that can help nourish the body at its most basic level. A higher intake of good fats (think salmon), healthy fiber, and vitamin-rich fruits and vegetables provides the baseline nutritional support needed for starting and finishing the days strong.

In addition to making alterations in her lifestyle, there is a host of specialty ingredients a woman can use to help alleviate anxiety, tension and restlessness. For example, the mineral magnesium may reduce anxiety and tension. “Each time we experience any kind of stress, our magnesium stores are tapped to create energy,” writes Carolyn Dean, M.D., in her book The Miracle of Magnesium (Ballantine Publishing Group, 2003). “This magnesium depletion itself stresses the body, which can result in panic attacks, which equals yet more stress. Not only do our overworked adrenals cause magnesium depletion, but even more adrenaline is released under stress when magnesium levels are low in the body, leaving people feeling irritable, nervous, edgy, or even ready to explode.”

The botanical arena offers many treatments for stress. From the Pacific Rim comes kava kava, used for the treatment of anxiety and to improve mood. In Europe, lavender helps reduce anxiety and pain levels, and can be used as a complementary aromatherapy—exerting its effects through the olfactory passages. Additional beneficial herbs include skullcap and chamomile. Many of these botanicals are found in teas—and even the simple ritual of preparing tea can help calm the body and mind.

While nutritional compounds can offer some support, as with most health problems, the first step is acknowledging there is a concern. “Women need to first determine what the most stressful events are for them and then develop personalized strategies to reduce the stress associated with those events,” says Shawn Talbott, Ph.D., formulator of CortiSlim. “One of the easiest methods for combating stress is to get enough sleep. Likewise, avoiding feelings of deprivation or concern about the foods you eat—such as when being on a restrictive diet—can help to reduce exposure to endogenous stress hormones like cortisol.”

Ormstein further suggests earmarking time in your calendar to engage in stress-busting activities. “A small adjustment can make a great shift in your energy and how you handle the rest of the day,” she says. “From taking a bath with herbal aromatherapy to meditation and/or exercise, the results will have a dramatic impact on those you interact with, as well as yourself.”

Hormones & Beauty

From premenstrual acne to postpartum hair loss, hormones can wreak havoc on your skin and hair. In addition to eating a balanced diet and drinking plenty of water to help flush out toxins, you might also consider:

• B complex vitamins are critical to the health of skin and hair, as well as overall metabolism. In particular, biotin helps in fat metabolism and ensuring the skin’s fat cells stay plump.
• Protein intake ensures your hair has the power it needs to stay strong.
• Collagen production relies on vitamin C; without supplements or extra C-rich foods (think oranges and green veggies), your C levels plummet. C also can be used topically as an antioxidant to combat the damage the environment and sun inflict on your skin.
• Silica is required for the proper function of your enzyme systems that produce collagen, cartilage and connective tissue.
• Approved for dermatologic use as a skin filler, hyaluronic acid (HA) also is available for internal use. HA works to retain fluids in body tissues, including the synovial fluid and cartilage, and works to soften skin from the inside out.