If you’re someone who likes to stay informed about all things related to your health, you’ve probably read quite a bit about the importance of a healthy gut, which is a general term used to describe the entirety of your gastrointestinal tract. Despite its unique location in the body, it impacts almost every other system, including digestion, nutrient absorption, mood, brain health, and even the immune system. If you’re looking for a healthier gut and more balanced hormones, we’ve got it! Plus, the best gut health supplements you can take.
There is also an intricate collaboration between the gut and hormonal regulation. “It’s like a well-organized team, with the microbiome residing in the gut as the main director with the main task of digestion and the microbiome taking on the crucial task of influencing hormones,” says the functional nutritional therapy practitioner. Tansy RodgersFNTP.
Cortisol, estrogen and the intestine
For starters, the gut helps control stress-fighting cortisol levels, helps create serotonin to balance mood, and improves insulin sensitivity for better blood sugar control, he explains. “The intestine also collaborates with thyroid function, a key player in the body’s energy regulation, and participates in the processing of estrogen, essential for hormonal balance.”
Women, in particular, have estrogen, which plays a role in everything from reproductive and bone health to menstrual cycles, sleep, and even mental health. Imbalances in estrogen levels can lead to a number of problems, including heavy and crampy periods, mood swings, increased risk of fractures, lack of sleep, and even risk of certain types of cancer, she warns. Anna BohnengelMS, RD, LD nutritionist who specializes in fertility care.
“The bacteria that reside in the gut help break down and excrete excess estrogen,” he says. “What is known as ‘estroboloma’ helps metabolize estrogen, ensuring its proper elimination from the body, and alterations in gut health can hinder this process and lead to excess estrogen.”
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“The stress hormone”
Another key hormone that can be directly influenced by the gut is cortisol, “the stress hormone.” While cortisol plays an important role in improving performance and boosting the immune response, Bohnengel warns that excessive amounts of cortisol can wreak havoc throughout the body. “Interestingly, the gut microbiome also influences cortisol metabolism, which affects how effectively the body eliminates this hormone,” she says. “An imbalance in gut bacteria can exacerbate cortisol dysregulation, contributing to symptoms such as weight gain, fatigue, poor sleep, and anxiety.”
It’s safe to say that keeping your gut healthy will help you in more ways than just avoiding stomach problems. Here are some key signs to watch for that may indicate your gut (and hormones) may be out of balance. Plus, the best gut health supplements to take along the way!
you are swollen
If you feel bloated here and there, it’s not unusual; However, if it starts to become a chronic problem, it could indicate a more problematic gut-related problem. “As food travels through the digestive tract, it must be completely broken down into its components when it reaches the intestines, but sometimes food particles do not break down completely, resulting in fermentation in the intestine that produces gases.” . and bloating,” explains the Canada-based naturopathic doctor and birth doula. Sarah Conners, ND “Since hormones are primarily built in the body from other molecules, many of which come from the diet, hormone synthesis could be compromised if nutrients are not properly absorbed.” Addressing the underlying cause of bloating, she notes, could help improve gut health and, by extension, hormonal health.
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you are constipated
Constipation is another gut-related problem that occurs from time to time. But, like bloating, if it’s chronic there is almost always a root cause, such as not eating enough dietary fiber or drinking enough water. If left unchecked, constipation can negatively affect your detox pathways, warns Jenna Volpe, RDN, LD, CLT, Gut Health Dietitian Nutritionist, which can also eventually lead to inflammation and hormonal imbalance if left unchecked. “Drinking plenty of water is a helpful way to keep things moving, as is eating high-fiber foods like fresh fruits, vegetables, whole grains, and functional foods like ground flax seeds and chia seeds,” she says. “Eating at least 3 to 5 servings of vegetables a day, opting for whole grains instead of refined ones, and incorporating a few tablespoons of ground flax and/or chia seeds into oatmeal or a smoothie can go a long way toward optimizing depositions”.
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Loose stools can be related to certain medications or viruses, but in most cases they are the result of poor digestion and/or nutritional malabsorption, which is the result of an intestinal microbial imbalance, an overgrowth of harmful pathogens, a dysregulation of the nervous system, digestive failure and/or some type of inflammation in the lining of the intestine, warns Volpe. “When it comes to diarrhea, the first step should be to identify the root causes of its onset, not only at the superficial level of symptom management, but also in terms of clinical diagnosis and even at a functional level,” he says. “Once the root causes of diarrhea are identified, it is easier to determine which foods trigger the symptoms and how to restore balance.”
You have certain food intolerances.
It is common for certain food intolerances or sensitivities to cause gastrointestinal symptoms such as gas, bloating, cramps and/or diarrhea. While these food intolerances may seem like the norm today, they are often a sign that something is imbalanced in the gut, whether in the intestinal lining, gut microbiome, nervous system, and other digestive organs (liver, gallbladder , pancreas). , or even in the immune system within the gut-associated lymphoid tissue (GALT), explains Volpe.
“Leaving food intolerances and sensitivities unchecked can impair nutritional status and detoxification, negatively affecting all body systems at some level,” he says. She recommends consulting qualified healthcare providers to determine not only which foods trigger symptoms, but also to discover what is causing the adverse food reactions at the root cause level. “This is usually done through a combination of a food symptom diary, clinical testing, and functional nutrition laboratory testing,” she adds.
you are super in a bad mood
There is a reason why the gut is often referred to as the “second brain” and that is because it contains a complex network of neurons known as the enteric nervous system (ENS), which operates independently of the central nervous system (CNS), but still It thus communicates with the vagus nerve which plays a vital role in regulating many essential bodily functions. Did you know that approximately 95 percent of the feel-good hormone serotonin is produced in the gut? As such, alterations in gut health can affect brain function and mood, explains Bohnengel. “If you notice frequent mood swings, anxiety, or irritability, it may be a sign that the gut-brain axis is out of balance,” she says.
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You are experiencing weight changes.
Unexpected weight fluctuations could be related to gut problems that affect metabolism, explains Rodgers. For proper hormonal health, she recommends eating a balanced diet, exercising regularly, detoxifying your body of toxins, practicing mindfulness activities to decrease stress, and working on any emotional health obstacles that may be causing you stress.
You are persistently tired
Constantly feeling tired despite adequate rest could be a sign that your gut health is compromised, warns Bohnengel. “If key nutrients, such as vitamin B12 and iron, are not sufficiently absorbed in the gastrointestinal tract, cells may not get the oxygen and building blocks needed to produce energy,” she says. “A healthy microbiome also contains nutrients and energy molecules essential to the body. Imbalances in intestinal bacteria or poor absorption of nutrients can cause feelings of fatigue and low energy levels.”
Food to go…
If in doubt, consult a medical professional. But remember, a balanced diet, a solid supplement routine, getting plenty of sleep, and mitigating stress are always ways to help your gut be healthier and happier.
