
What’s your gut-hormone health score?
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How often do you experience the following? Rate each from 0 (never) to 3 (frequently).
- Post-meal energy crashes
- Unstoppable food cravings
- Unexplained weight changes
- Regular bloating
- Mood swings
- Cyclical skin issues
- Disrupted sleep
- Gut-centered anxiety
Add up all of your ratings. Here’s what your cumulative score tells you.
- 0-8: Minor tune-ups needed
- 9-16: Time for targeted support
- 17-24: Consider a gut-hormone reset
The gut: AKA command central
Your digestive system isn't just about processing food – it's a sophisticated command center that helps orchestrate your entire hormonal symphony. And for women navigating their 30s, 40s, and 50s, understanding this connection couldn't be more crucial.
The gut-hormone love story: it's complicated
Your gut and hormones are like old friends who talk constantly. This chat happens through various channels:
The estrobolome: your gut's hormone-processing plant
You’ve heard of estrogen, but do you know about your estrobolome? It’s the collection of gut bacteria that helps regulate estrogen. These tiny workers:
- Help determine how much estrogen gets recycled
- Influence whether estrogen breaks down into beneficial or potentially harmful compounds
- Impact estrogen-related symptoms during pre-menopause, perimenopause and menopause
The cortisol connection
Stress doesn't just happen in your head. Your gut:
- Produces and regulates stress hormones
- Can either calm or amplify your stress response
- Influences how well you handle life's daily pressures
The thyroid's best friend (or foe)
Your gut health can make or break thyroid function by:
- Converting inactive thyroid hormone (T4) to active form (T3)
- Affecting how well your body absorbs thyroid medication
- Influencing thyroid hormone metabolism
The insulin interface
Your gut bacteria don't just watch your blood sugar from the sidelines – they're active players:
- Help regulate insulin sensitivity
- Influence sugar cravings and appetite hormones
- Impact how your body stores and uses energy
Now that you understand more about how your gut influences key hormones like estrogen, cortisol, thyroid and insulin, what can you do to improve your gut (and possibly hormones)?
Building your gut-hormone dream team
1. Feed your friends
Your gut bacteria are picky eaters. They thrive on:
- Fiber-rich foods (think colorful vegetables and legumes)
- Fermented foods like kimchi, sauerkraut, and kefir
- Prebiotic-rich foods like garlic, onions, and Jerusalem artichokes
2. Embrace postbiotics: the new frontier
While probiotics get all the glory, postbiotics like butyrate (NewBiome® in HOP Box) are the unsung heroes of gut health. Butyrate is a remarkable compound that:
- Directly nourishes your gut lining
- Helps reduce inflammation
- Supports the growth of beneficial bacteria
- Aids in hormone metabolism and regulation
3. Time your meals
Your gut bacteria follow a daily rhythm:
- Try to eat within a 10-12 hour window
- Allow at least 3 hours between dinner and bedtime
- Consider a gentle overnight fast to support gut repair
4. Move your body
Exercise isn't just for muscles. It also:
- Promotes diverse gut bacteria
- Helps regulate stress hormones
- Improves gut motility
5. Manage stress
Your gut feels your stress. Help to mitigate the impact by:
- Practicing stress-reduction techniques like meditation or gentle yoga
- Prioritizing sleep (your gut bacteria have a bedtime, too!)
The bottom line
Your gut isn't just along for the ride—it's a key player in your hormonal health. By nurturing this vital connection, you're investing in your overall well-being, from energy and mood to weight management and beyond.
Want to dive deep into learning about the estrobolome in women? Check out this fascinating article from Maturitis, 2017.
HOP to it!