When I thought of hormone imbalance, I always pictured menopause, hot flashes and low libido. The truth of the matter is that hormone imbalance does not happen only to middle-age women, and its effects aren’t just related to sexual nature.
Dr. Sara Gottfried says, “This is one of those myths that even most doctors believe! Many hormone levels – such as estrogen, progesterone, and testosterone – start to drift downward in your twenties. Other hormones, like cortisol, often spike too high and pull other hormones out of balance. Women younger than thirty may not yet feel affected by the aging process, but perhaps they want to get pregnant (or keep the option open) or avoid the wrinkles that they see on their mom’s face.”
Menopause occurs at a mean age of 51. Perimenopause, the years from about 35 to 50, are famous for hormonal chaos, but even Chinese Medicine recognizes that subtle hormonal shifts begin at age 28. Quite poetically, Chinese Medicine teaches that your energetic meridians are focused on your pelvic region during your reproductive years, and as reach toward menopause, chi starts to flow more toward your heart.
If you are experiencing mood swings, excessive fatigue, depression, lack of focus, and anxiety, it’d be a good idea to discuss with your doctor the need to take a look at your endocrine system, the set of organs and glands (pituitary gland, hypothalamus, thyroid, adrenals, gonads, pancreas, and pineal gland) in charge of the production of hormones that are known for their role in cell communication in the body.
Stress, is without a doubt, one of the main causes of improper functioning of the endocrine system. Chronic stress results in excessive cortisol levels produced by the adrenal glands.
Whether you are experiencing physical or emotional stress caused by a challenging stage in your life, or a drastic change of lifestyle(strict or unhealthy diet) , for example, the outcome may be the same, a depleted endocrine system, which in turns causes a hormone imbalance, and as a result you may find yourself dealing with a fluctuating mood leading you to a never-ending roller coaster of emotions ranging from mild depression and anxiety, to chronic and clinical depression.
If you believe that hormone imbalance is causing you anxiety and depression, here are REAL solutions to anxiety and depression induced by hormone imbalance and some steps to help you get your endocrine system back on track:
# 1. Learn and practice stress management techniques such as, tapping, mindful breathing, yoga, and meditation.
Yoga is perhaps, one of my favorite REAL solutions to depression. During a yoga session you will be focusing on breathing, meditation and poses that have a positive effect on the endocrine system, reduces stress and helps balance hormones.
# 2. Develop healthy sleeping habits
Sleep is absolutely essential for repair and rejuvenation, and to maintain proper hormone balance since different hormones are replenished during sleep.
In order for these processes to take effect, your brain must pass through four levels of sleep cycles known as rapid eye movement (REM). The most restful and restorative state occurs during the second and third levels of sleep. If you are not long enough in REM sleep each night, this may lead to hormonal disruption.
Developing a routine, having a set time for bed, and eliminating stimulating activities before bed will improve the likelihood of getting a restful night of sleep
#3. Reduce or eliminate caffeine and alcohol
Studies in humans have shown that both, caffeine and alcohol, increases cortisol and epinephrine at rest, and that levels of cortisol after caffeine consumption are similar to those experienced during an acute stress. Drinking coffee, in other words, re-creates stress conditions for the body. Drinking more than 6 servings of alcohol per week raises your bad estrogen. (Dr. Sara Gottfried)
Compounding the problem, people tend to consume more caffeine during stressful periods (as nearly every student during exam season knows well). They add stress to stress, potentially making things even worse.(http://www.precisionnutrition.com/coffee-and-hormones)
#4. Eat good fats
In humans, a cross-national study found that higher fish consumption was well correlated with a lower annual prevalence of major depression. – See more at: http://www.psychiatrictimes.com/integrative-psychiatry/use-omega-3-fatty-acids-treatment-depression#sthash.ZRF2SZeR.dpuf
In humans, a cross-national study found that higher fish consumption was well correlated with a lower annual prevalence of major depression. Consistent with the finding that societies with a high consumption of fish appear to have a lower prevalence of mood disorders, abnormal levels of fatty acids in patients with mood disorders have been frequently reported.
Consistent with the finding that societies with a high consumption of fish appear to have a lower prevalence of mood disorders, abnormal levels of fatty acids in patients with mood disorders have been frequently reported. – See more at: http://www.psychiatrictimes.com/integrative-psychiatry/use-omega-3-fatty-acids-treatment-depression#sthash.ZRF2SZeR.dpuf
(http://www.psychiatrictimes.com/integrative-psychiatry/use-omega-3-fatty-acids-treatment-depression#sthash.ZRF2SZeR.dpuf)
Most hormones are made out of cholesterol and they can’t be produced in our body if we are lacking good fats. Increase your consumption of healthy fats, flax seeds, cold water fish, nuts, seeds, coconut oil, grape seed oil and olive oil and supplement with high quality fish oil (EFA)
#5. Exercise your hormones into balance
During a workout your body releases endorphins, dopamine and serotonin (pleasure producing). Choose a fun workout that is suitable to your preference and style. If you dread work out time you will defeat its purpose. The old “No pain, no gain” myth is not more than that. Even though physical activity is recommended as a stress relief approach, over-stressing routines may elevate your cortisol levels as well.
With that being said, I’m leaving here a few tips to help you kick start or take your success a step further.
meaningful life. As a neurocoach, Lilian is also committed to bringing awareness and integration of science-based strategies to the healing community. She is fluent in both English and Spanish.
