Improving Digestion for Hormone Health
So much of our hormonal health is determined by the health of our other systems. We’ve already talked about how important blood sugar balance, quality sleep, and effective stress management are for hormonal health, but a healthy gut and well-functioning digestive system is also critical.
Every woman I have ever worked with in my practice who has struggled with hormone imbalances also had digestive issues. The two are intricately linked.
Digestion and hormone health are very interconnected
Our endocrine system relies heavily on certain minerals and essential fatty acids (omega-3 and omega-6 fatty acids). The reason these are called “essential” is because we cannot generate these minerals and fatty acids on our own, and so we need them in our diets. Even if we are eating plenty of foods rich in this minerals and fats, if we cannot optimally digest and assimilate them, our hormonal health can suffer.
The liver and the gut are especially important
Supporting the whole digestive system is important, and it is especially important to support our liver and our gut. Our liver and gallbladder are critical for fat digestion, meaning supporting their function is supportive of our endocrine system because it allows us to digest and utilize those fatty acids. Supporting our liver goes beyond fat digestion though. One of the key roles of the liver is to deactivate excess hormones, like estrogen, so they can be broken down and eliminated. A sluggish liver can struggle to do this optimally. Blood sugar imbalance and overworked adrenals can also impede this function of the liver.
Our gut is also essential for certain hormone conversions, especially thyroid hormones. Good gut bacteria can also help metabolize and recycle hormones.
How do I know if my digestion even needs support?
Most people could benefit from focusing on their digestion. There are many ways your body can tell you that your digestion needs support, and they’re not always the obvious symptoms like diarrhea or bloating. Here are a few symptoms that COULD indicate your digestion needs support:
Bloating and cramping
Diarrhea or constipation (sometimes alternating)
Heartburn and/or reflux
Cramping, especially the “trapped gas” feeling
Nausea and/or vomiting
Excessive burping and excessive gas
Needing to use the bathroom immediately after eating
Feeling excessively full after eating
Not feeling hungry in the morning or feeling put off by the idea of eating breakfast
Stools that float
Blood or mucus in your stool
Light or clay colored stools
Black or tarry colored stools
Skin issues like acne, eczema, dry and flakey skin, rashes, etc.
Headaches
Sleep issues and/or fatigue
History of antibiotic use
Food intolerances or having issues with specific foods
Having an upset stomach after eating fatty or greasy foods
A diet high in refined sugars/added sugar, and/or a highly processed, Standard American Diet
Anemia or other vitamin or mineral deficiencies that does not improve with supplementation
How to improve your digestion from North to South
Digestion is a North to South process and must be addressed as such. Digestion starts first in your brain when you smell food and anticipate eating, ideally in a relaxed (parasympathetic aka rest and digest) state. This tells your brain to alert the rest of your digestive system that it’s time to eat, releasing digestive enzymes and stimulating stomach acid. If you’re distracted, stressed, eating while you’re driving, etc… you miss an opportunity to support your digestive system right at the start of the process.
You can take all the probiotics and digestive enzymes in the world, but if you’re always eating in a distracted, stressed state, your digestion will suffer.
Here are a few concrete actions you can take to support your digestion, and in turn, your hormonal health:
See a GI specialist! This is step number one if you are really struggling. Figure out what’s actually going on with your digestive system before trying to guess.
Take 3-4 deep belly breaths before you start eating to activate the “rest and digest” part of your nervous system
Chew your food slowly and thoroughly - there is a very important digestive enzyme in your saliva called salivary amylase, and if you’re chewing and swallowing too quickly, you miss out on yet another step in the north to south process.
Avoid drinking lots of water while you eat, especially washing down bites with water. Again, let your saliva do its job!! Wait until you’ve finished eating, then have some water.
Avoid carbonated drinks entirely around meal times
Drink half your body weight in ounces of clean water to support your liver, at least 100 oz if you’re pregnant. But again, NOT during meals.
Eat plenty of healthy fat sources like those from nuts and seeds, avocados, olive oil, coconut oil, grass-fed meat and dairy, wild-caught seafood, etc.
Avoid trans fats (anything that says hydrogenated or partially hydrogenated on the label)
Incorporate digestion supportive foods like pineapple, papaya, beets, sauerkraut, dark leafy greens, ginger, bone broths, etc.
As much as possible, try to avoid medications that can impair gut health like hormonal birth control, antacids, and antibiotics.
Limit added sugar, especially in high concentrations, as simple sugars can feed bad gut bacteria.
Figure out if you have food sensitivities and work to eliminate those foods, at least until your digestive system is healed. Working with a provider to do an elimination diet can be a helpful tool.
Reduce or eliminate alcohol
Get plenty of sleep! Ideally ~8 hours in a very dark room, falling asleep before 10pm.
Work on stress reduction techniques, especially around meal times.
Consider a probiotic - this will not fix everything and they are not a magic bullet, and can be contraindicated for some people. But for some, they are a helpful tool.
If this feels like a lot to figure out on your own, it could be time to work with a practitioner! Improving digestion can be a hard road and sometimes you need specific, individualized recommendations.
Sources:
“Signs and Symptoms Analysis from a Functional Perspective” by Dicken Weatherby, N.D.
“Period Repair Manual” by Lara Briden, N.D.
