Hormone health

A guide for women through the ages

Hormones quietly orchestrate almost every process in the female body, from energy, mood and metabolism to sleep, fertility and bone health. Yet many women only start thinking about hormones when something feels a bit ‘off’: cycles become irregular, energy dips, skin changes or sleep suffers. Understanding how our hormones shift through life, and how nutrition and lifestyle can support those changes, can help women to feel more resilient, informed and empowered at every stage.

Teens and twentiesbr /> Laying strong foundations

“When hormones start playing havoc on the body, sometimes you feel like you are just along for the ride,” says Angelina Tynan from Licorice Health Foods in Birr. “Thankfully, with more awareness nowadays, there are at least some things we can do and take to support ourselves.

From early teens and sometimes earlier again, our menstrual cycle kicks off and with that comes anything from cramping and heavy flow to acne. Certain supplements are great to help support these symptoms. Agnus castus is an excellent herbal option for an oestrogen-dominant cycle. It helps to regulate the hormones and gives some balance to your mood and rate of bleeding. It can help to reduce acne outbreaks that are caused by PMS.

It’s hard to get away from the cramps that also come with our menstrual cycle, but magnesium is usually the answer as a muscle relaxer and an excellent aid in sleep. The two go-to forms for this are magnesium citrate and magnesium bisglycinate respectively. Acne can be a big upset for a lot of women and hormonal imbalance can greatly affect flare-ups. Agnus castus can help to balance those hormones, but if a more topical option is wanted, then tea tree and witch hazel are your friends.

Tea tree is anti-bacterial, so a face wash based one is a lovely option to use. Witch hazel helps to reduce redness and swelling in affected areas.

As you’ll always hear, but is tried and tested, cleaner eating and keeping hydrated are a great aim for your own hormonal and physical health too.”

Thirties
Balancing stress, cycles and fertility

“Women in their thirties can experience a huge range of symptoms due to hormonal fluctuations throughout their menstrual cycle,” says Eleanor Faulkner, nutritionist at Viridian Nutrition. “This can range from low mood and irritation, otherwise known as premenstrual syndrome (PMS), to poor stress resilience and sleep, low energy and skin issues. These symptoms all flag up an imbalance in hormones, which can be a daily annoyance or more problematic for fertility.

The combination of magnesium and B6 is beneficial for hormonal balance and PMS and can improve cramps, cravings, and mood. Omega-3 fatty acids, especially EPA and DHA, are essential for women in their thirties to help manage hormonal changes, support fertility and support brain health. They help to ease menstrual cramps, manage PCOS and improve skin health. Fish oil is recommended as it contains both EPA and DHA, but EPA/DHA oil would be beneficial for vegan diets.

High prolactin levels have been associated with low oestrogen levels, which may be attributed to mood disturbances and other PMS symptoms including breast tenderness. Essential fatty acids in evening primrose oil (EPO) may help the oversensitivity to prolactin by decreasing the effect of prolactin.

Chromium and cinnamon together have been effective at managing blood sugar fluctuations associated with PMS, as they work by enhancing insulin sensitivity. Botanicals have also been used traditionally through the cycle to help symptoms; for example agnus castus, shatavari and holy basil leaf all have properties that help to regulate and balance hormones. Ashwagandha and saffron may also help to enhance mood, especially during the luteal phase, which occurs two weeks before a period. L-theanine and lemon balm are both calming ingredients that can help to combat anxiety.”

Forties
Perimenopause and hormonal fluctuations

“The perimenopause is the stage in your life when your hormones begin to shift,” says Clair Whitty, owner of the Natural Health Store in Wexford. “It typically begins in the early forties. Hormones are responsible for many areas of health. So when your hormones begin to shift, chaos can happen.

Progesterone is often the first hormone to fall, which may contribute to anxiety, poor sleep, heavier or irregular periods and increased PMS. Oestrogen can swing high and low, leading to breast tenderness, headaches, mood changes, hot flushes and brain fog. These shifts can also affect blood sugar balance, weight, thyroid function and how the body responds to stress.

My first symptoms were stress and anxiety. At the time I had no idea that these were associated with the menopause. I was lucky; I got one symptom at a time, one after the other and I dealt with each symptom as it arose. But some of you may get all the symptoms together, so a more comprehensive approach would be needed.

A healthy diet, lifestyle, exercise, stress management, and improved sleep will all help. Eat regular meals to balance blood sugar and have protein with every meal. Fibre is important too. Reduce overly processed foods, sugars, chocolate, alcohol and caffeine. When I speak to customers, I focus on diet and lifestyle and then add any supplements to top up on deficiencies in the diet. This could include omega oil, magnesium, B vitamins, and perhaps hormone-balancing herbs like red clover and sage. The perimenopause is a journey; there is light at the end of the tunnel for most women.”

Fifty plus
Supporting long-term health

“By the time you are fifty, your oestrogen and progesterone levels will have fallen significantly,” says Clair Whitty. “And if you haven’t had a period for 12 to 18 months, it is officially post menopause. You would expect to be symptom-free, but this is not the case for many of you. Many women continue to experience symptoms for a long time after.

One reason for this is that, post menopause, our adrenals should still be making enough oestrogen to support us. But stress and busy lives can impact how well our adrenals can do that job. Diet, and lifestyle can influence hormones too.

I think quality sleep, when I finally got that, was the reason most of my symptoms disappeared after perimenopause. I have loads more energy, I can deal with stress better, and my mood is more balanced. Various supplements containing valerian and hops were what worked for me. Maybe a sleep remedy could help you too.

Low levels of oestrogen and progesterone can impact bone strength, cognitive function and heart health. Bladder problems, low libido, vaginal dryness, and weight control can become problematic too. The diet and lifestyle relevant during perimenopause will still be important to continue in order to protect these areas of health.

You may need to top up with some supplements like omega-3 fish oils for heart, brain, mood and joint health. Also calcium, magnesium, vitamins D and K for bone, heart, and mood. Collagen can be added in for joints, muscles, skin, hair and nails. These supplements can be tailored to suit your lifestyle and dietary needs.”

Articles from our latest issue...