Digestive-health tips for balanced hormones
/The gut + hormone connection!
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The health of our hormones is directly connected to the health of our digestive system. In my studies to become a holistic nutritionist, I learned that the body is deeply connected. When imbalance is presenting in one area, it often affects all other areas. I’m so fascinated about these interconnections - particularity between our hormones and the gut. As I began my personal hormone-balancing journey, I discovered how important it was to nurture my digestive health. By doing so, I was more easily able to support my hormones and bring my body back into balance.
So how is the gut and our hormones interconnected? I like to focus on these three areas:
Constipation + estrogen buildup
In our modern day world, we’re constantly exposed to environmental toxins, endocrine disrupts, and “xenoestrogens” that mimic estrogen in the body. These hormone-disruptive chemicals are commonly found in things like household plastics, pesticides sprayed on non-organic foods, conventional makeup + beauty products, toiletries, and cleaning products. In order to ‘detox’ these toxins and prevent buildup, it’s absolutely essential that our digestive system is working smoothly. This means having at least one (or more!) formed bowel movement per day.
Digestive distress + cortisol
Our body can experience physical stress in the form of digestive issues, gut inflammation, food sensitivities, improper chewing, and imbalanced gut bacteria. These physical stressors prompt our body to release the stress hormone, ‘corstiol’. Chronic gut inflammation = chronic cortisol production. While cortisol can be beneficial when released on occasional, a continuous production of this stress hormone is quite harmful to the rest of our hormones. This is because cortisol uses the same building blocks that our other hormones need to be produced - and cortisol ALWAYS takes priority!
Dysbiosis + thyroid hormones
Certain hormones (particularly, our thyroid hormone!) need to be “converted” in the gut to a form that’s more usable by the body. The healthy bacteria within our gut are responsible for making this conversion happen! But when we have an imbalance of good-to-bad bacteria (also known a dysbiosis), these important hormones cannot be converted properly. Thyroid hormone imbalances and digestive problems go hand in hand.
5 tips for digestive health
So how can we remedy hormonal imbalances by improving digestive health? I like to focus on these simple yet deeply nourishing practices:
Eat plant fibre
Fibre is such a beautiful nutrient! Unfortunately, our standard North American diet is deeply lacking in fibre-rich plant foods that are so, so good for our digestive health. Some of my favourite incredibly nourishing fibre-rich foods include seeds such chia, flax, + hemp, fibre-rich grains like buckwheat + oats, crucifies vegetables, legumes, fruits, and dark leafy greens.
One way I love to support my gut is with Holy Crap’s Superseed Blend breakfast cereals. I mean, the name speaks for itself! These cereal blends are naturally gluten-free, low in sugar, and SO rich in gut-supportive fibres to encourage regular elimination and ease IBS symptoms. The ingredient list is simple, consisting of just chia, hemp, and buckwheat. These mixes take only a couple of minutes to prepare, and make the perfect gut-healthy breakfast for those busy mornings. I’m SO in love Holy Crap, and everything this company offers!
Drink more water
Often, the simplest practices are the most profound. Adequate hydration is essential for eliminating toxins and ensuring you’re going to the bathroom regularity! While each individual’s water requires are unique, I often encourage my clients aim for 8-12 8oz cups per day. Another beautiful way to increase hydration is through water-rich foods like vegetables + fruits, or creating your own electrolyte drinks with a pure sea salt, lemon, and raw honey.
Chew your food
Digestion begins in the mouth - with chewing! Chewing our food breaks down hard-to-digest particles and stimulates the release of important enzymes. It’s one of the most affective ways we can support our gut, yet so often, chewing gets overlooked. Between eating on the go or in front of electronics, it’s common to rush through meals without taking the time to actually savour each bite. Today, I encourage you to create space to sit down, connect with your food, and enjoy a beautiful meal in full presence.
Incorporate fermented foods
In traditional cultures, fermented foods were treasured and regularily enjoyed. They understood the potent doses of live cultures in these foods, and the benefits they have on our gut. I invite you to begin adding a heaped tablespoon or two of fermented vegetables to your lunches and dinners daily. Try it out, and feel the difference for yourself!
Take a probiotic
In addition to fermented foods, I find a high-dose probiotic taken in the evenings before sleep is often very beneficial for preventing constipation, reducing bloating, and keeping digestion running smoothly. I recommend a probiotic supplement with at least 10billion CFU, or more! The higher the strain, the more potent the affects will be.
This post is lovingly sponsored by Holy Crap Cereal. Thank you to Holy Crap for making posts like this possible!
