By Dr. Erin Thorne, ND
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22 Jun, 2024
As a naturopathic and functional medicine doctor specializing in women’s health, I cannot stress enough the importance of gut health in maintaining hormonal balance. This blog delves into the intricate relationship between your gut and hormones, particularly focusing on the estrobolome, the gut microbiome, and their roles in managing estrogen levels. Understanding the Estrobolome The estrobolome is a collection of gut bacteria that specifically influence the metabolism of estrogens. These bacteria produce enzymes that help regulate the reactivation and excretion of estrogens, directly impacting their levels in your body. An imbalanced estrobolome can lead to either an excess or deficiency of estrogen, contributing to various health issues. A healthy estrobolome is directly related to women's experience and symptoms in peri/menopause, pcos and endometriosis. Estrogen is a key player in all of those diagnoses and the cleaner the gut microbiome the happier the hormones like estrogen, progesterone, and testosterone. We want the hormones to flow, do their job, then leave in the poop and the urine. We don't want them circulating about in their more toxic forms. I like to think of the hormones living in the ocean or soup of the gut. Women often want to "fix their hormones" or take supplements for their hormones, but truly what you want to heal first is your gut, or you're just wasting your time and money. Otherwise your hormones are trying to communicate and do their job through a sea of inflammation, debris, and toxins. Lets learn how to clean up the gut and why it's important! Imagine trying to get your kids to do their chores with a parade walking in front of them the whole time just wouldn't happen or at least not very well. :) Gut Microbiome and Hormones Your gut microbiome comprises trillions of microorganisms that play a critical role in overall health, including hormone regulation. I tell my patients that YOU are made of 1 trillion cells, but your microbiome is covered in 40-60 trillion microbial cells. Who's really running the show if there are more of them than you? YOU are the CEO of these bugs and we've got to fire some of them, recruit harder workers, and create a healthy work environment otherwise we're going two steps forward 5 steps forward. A healthy gut microbiome helps in the optimal breakdown and absorption of nutrients, supports immune function, and influences the production and regulation of hormones. When your gut health is compromised, it can lead to dysbiosis (an imbalance of gut bacteria), which can negatively impact your hormonal balance. Why We Fix the Gut First, Before Hormones When addressing hormonal imbalances, it’s essential to start with the gut. A healthy gut provides the foundation for balanced hormone levels. Here’s why: 1. Detoxification : A healthy gut efficiently removes excess hormones, preventing their reabsorption. Estrogen goes through the liver and then to the colon for removal in the poop. Many women with imbalanced gut bacteria will reabsorb the estrogen from the colon and pull it back into the body, contributing to excess inflammatory estrogen in the body- the kind that doesn't help with longevity, mood, and all the good things. 2. Inflammation Control: Gut health plays a crucial role in controlling inflammation, which can disrupt hormone production and function. Inflammation can be caused by diets high insular, processed foods, micro plastics and endocrine disrupters (chemicals, pollution in air, water, furniture, new cars). Keeping that ocean we were talking about clean allows for the hormones to communicate more clearly with one another. 3. Nutrient Absorption/Leaky Gut: Proper gut function ensures you absorb essential nutrients needed for hormone synthesis. What if you're just peeing out all your expensive supplements and not even absorbing. There are so many causes of intestinal permeability aka leaky gut. They include: stress, foods you're sensitive too, bacteria byproducts, alcohol and drugs, lack of sleep, high intensity exercise (yep this too!). If your body is busy putting out fires, from bacterial overgrowth, inflammation, infections, toxins its not absorbing nutrients as well as it should, or those nutrients are being utilized to put other the fires instead of "balancing your hormones: like you hoped. Healing Your Gut To restore gut health, consider incorporating the following: 1. Soluble and Insoluble Fiber: Soluble fiber (found in oats, apples, and beans) helps regulate blood sugar levels and feeds beneficial gut bacteria. Insoluble fiber (found in whole grains, nuts, and vegetables) aids in digestive health and regular bowel movements. 2. Prebiotics: Foods like garlic, onions, and bananas act as food for beneficial gut bacteria, promoting their growth and activity. 3. Avoid Sugar and Processed Foods: These promote dysbiosis and inflammation, disrupting gut health and hormone balance. 4. Avoid toxins - foods wrapped in plastics or stored in plastic, unfiltered and bottled water, inorganic foods ( follow the dirty dozen, clean 15 rule), allow new furniture and cars to off gas prior to use. (especially mattresses!) Healthy Estrogen Metabolism Supporting your body’s ability to metabolize estrogen efficiently is crucial. This involves maintaining a healthy liver and gut, as they play pivotal roles in hormone detoxification. Eating a diet rich in cruciferous vegetables (like broccoli and cauliflower) and consuming adequate fiber can enhance estrogen metabolism. Types of Estrogen There are three primary types of estrogen: 1. Estradiol: The most common estrogen in women of reproductive age, most bioavailable and active, low levels associated with hot flashes, infertility, lack of ovulation, dry skin, hot flashes, joint pain and more. 2. Estriol: Predominant during pregnancy. 3. Estrone: The primary estrogen post-menopause. Less potent than estradiol and also has a high propensity to become an inflammatory estrogen in an inflamed gut. Each type of estrogen plays a different role and is metabolized differently, underscoring the need for a well-functioning gut and liver. Gut Health and Women’s Health Issues Improving gut health can significantly impact conditions like PCOS, menopause, and perimenopause: • PCOS: A healthy gut can help manage insulin resistance and inflammation, weight loss and hair loss which are common in PCOS. Hair loss can bel related to hormone imbalances and also nutrient deficiencies and healing your gut should be the first step before taking supplements or medications. • Menopause and Perimenopause: Gut health influences estrogen levels, helping to alleviate symptoms like hot flashes and mood swings. When the estrobolome and microbiome contain overgrowths of yeast, bacteria, mold, and contain larges amounts of micro plastics, endocrine disruptors and inflammatory foods it can make the transition into menopause more challenging. Cleaning up that gut will allow those hormones to communicate to each other more clearly. The Role of Lifestyle Factors- 5 Pillars for Gut-Hormone Health Several lifestyle factors influence your gut microbiome and, consequently, your hormones: #1 Nutrition and Diet: Eating a balanced diet rich in fiber, prebiotics, and whole foods supports a healthy gut microbiome. #2 Exercise: Regular physical activity promotes gut motility and diversity of gut bacteria. #3 Stress Management: Chronic stress can disrupt gut bacteria, so practices like mindfulness and yoga can be beneficial. #4 Toxins: Minimizing exposure to environmental toxins can protect your gut and hormonal health. #5 Sleep: Quality sleep is essential for gut health and hormonal balance. Conclusion By focusing on gut health, you lay the groundwork for balanced hormones and overall well-being. Incorporating fiber, prebiotics, and a healthy lifestyle can significantly improve your gut health, positively impacting conditions like PCOS and menopausal symptoms. Remember, a healthy gut is the cornerstone of hormonal harmony. Take care of your gut, and it will take care of you! Yours in health, Dr. Erin Thorne