Endometriosis affects roughly 1 in 10 women of childbearing age worldwide – a distressing number that is only expected to increase. What’s worse, it can take between 4 — 11 years after initial symptom onset for a woman to receive an accurate endometriosis diagnosis. Endometriosis has a profound effect on the quality of life for millions of women all over the world. When left untreated, endometriosis can lead to infertility and disrupt a woman’s ability to attend school or work.

Endometriosis is not a condition to ignore, so why is it so difficult to diagnose – and what can women struggling with endometriosis symptoms do to feel better? 

Here is what we know about this disease now.

What is Endometriosis?

Endometriosis is classified as a chronic inflammatory condition in which the endometrial lining extends beyond the uterus, causing painful menstrual periods and symptoms that negatively impact daily life. The latest science demonstrates that endometriosis is a hormone-dependent disease that affects up to 15% of women of child-bearing age, causing 30-50% of those women to experience infertility.

Endometriosis Symptoms

Women with endometriosis may seek out help only after years of suffering. The list of symptoms can be extremely variable, although the most common one is painful periods. 

Symptoms of Endometriosis 

1. Painful periods & heavy periods
2. Painful sex
3. Painful urination or bowel movements
4. General pelvic pain or lower back ache
5. Bloating
6. Nausea
7. Infertility
8. Fatigue
9. Depression
10. Anxiety

Painful periods are not normal  

Many women report that despite suffering from painful and heavy periods for years, their symptoms are often dismissed or glossed over when they seek medical advice. Unfortunately, there is still a lingering “normalization” of debilitating menstrual symptoms. As a result, many nuances of endometriosis are overlooked. When they do report their symptoms, women may be prescribed oral birth control pills or hormone replacement therapy (HRT) for heavy/irregular periods or be recommended to take NSAIDs for pain relief which are not the answer. Let’s be clear: these types of solutions only offer a band-aid approach, masking the real diagnosis. 

Limitations of Endometriosis Diagnostic Testing

Currently, invasive laparoscopic surgery is the only conventionally-accepted method to diagnose and treat the lesions that indicate endometriosis. This technique is not only invasive, expensive and exhausting — it’s also potentially damaging. More research is needed to develop and test new diagnostic methods, but we’re not there yet.  

Even after a successful diagnosis, progression of the disease varies wildly depending on the bio-individuality of a patient and her symptoms — making it difficult for doctors to help their patients plan for their futures. 

Why do so many women have endometriosis?

The development and widespread use of endocrine-disrupting chemicals — pesticides, herbicides, fungicides, insecticides, PFAS, and plastics — over the past 50 years has dramatically changed the way we live and the number of toxins to which we are exposed.  Endocrine-disrupting chemicals are more present in our daily environment than ever before, and these chemicals behave like xenoestrogens in the body, creating hormonal havoc and the potential for hormonal disorders to develop. 

Sadly, the FDA and the EPA have failed to impose regulations to keep consumers safe from exposure. In fact, of 195 countries in the world today, the US holds the #2 spot for highest pesticide use in the world — second only to China. Many of the pesticides that have been banned in other nations have actually seen their usage increase in the US over the past 10 years. 

The health impacts of such heavy toxin exposure are thought by many to be linked to skyrocketing rates of unexplained infertility,  hormonal imbalance and endocrine disorders among women, including endometriosis.

Anecdotally, doctors have also seen that women with severe PMS and/or PMDD (premenstrual dysphoric disorder) may be at increased risk for developing endometriosis.  

Help for women struggling with endometriosis

If any of the above feels familiar, you might be asking yourself, “What can I be doing  right now to help improve symptoms while I wait for a definitive diagnosis?”

While conventional medicine may not have a cure for endometriosis, there is plenty of reason to be hopeful about a future in which women will be able to avoid invasive diagnostic surgery and prevent painful periods. 

WHN’s approach to endometriosis

Hormonal imbalance is one of the primary contributing factors to Endometriosis. The production and metabolism of female reproductive hormones is a delicate balance that can be significantly impacted by diet and lifestyle exposures to trans-fats, chemicals, toxins, and plastics — especially younger patients in the early stages of the disease. 

For decades, the World Health Organization and the Institute for Functional Medicine have been advocating for long-term diet and lifestyle changes that would help maintain hormonal balance. Recommended steps include: 

Reducing Exposure to Toxins. Chemicals and toxins contained in personal care products, pesticides, contaminated water, PFAS in cookware and clothing, and sugars and hydrogenated trans-fats in processed foods are all major endocrine disruptors that can contribute to estrogen dominance and Endometriosis. 

Food changes. Increasing consumption of nutrient-dense foods that help the body detoxify excess estrogens and xenoestrogens, including broccoli, cauliflower, dark leafy greens, pumpkin seeds, pears, brussel sprouts, kiwi, citrus fruits and bell peppers. Limiting consumption of hydrogenated fats and refined sugars also helps restore hormonal balance. .

Address nutrient deficiencies. One study suggests that women with endometriosis had lower vitamin A, C, E, zinc, and copper levels compared to women without endometriosis. A 2020 study also found that increased consumption of calcium, magnesium, vitamin D, B vitamins (especially B6) and select herbal supplements improved PMS symptoms. Both studies found that dietary changes which incorporated these nutrients could significantly alleviate menstrual pain. 

Stress support. Stress has been identified as a contributing factor in menstrual irregularities including menorrhagia, oligomenorrhea, dysmenorrhea, and PMS – especially in young women. Meditation and mindfulness-based practices can really help. The more we manage our day to day stressors, the better we can feel inside. It’s never too late to begin a whole-body approach to your health. 

Address estrogen dominance. These days, our bodies are exposed to more external sources of estrogen and stress than our organs can process and detoxify. This results in estrogen dominance, which is a key contributing factor to the build-up of cells in the endometrium — which can leads to endometriosis. Our doctor-developed Estrogen Dominance Program was designed to give your body the targeted nutrient support it needs to detoxify excess estrogen and balance your hormones, without the side effects of conventional HRT or birth control pills.

If you are experiencing signs that something is off, the first step is finding out more about your hormonal health. Take our doctor-developed hormonal imbalance quiz to help understand the scope and severity of your symptoms. If you suspect you might have endometriosis, don’t suffer in silence — early intervention can make all the difference. 

The post Why is endometriosis so difficult to diagnose?   appeared first on Women's Health Network.

Hormones are chemicals produced by the endocrine system to control major processes in your body — from metabolism and reproduction to regulating your ability to cope with stress.

Your hormones are mission critical to your health and well-being. So when you develop a hormonal imbalance — meaning that your body is making too much or too little of some hormones or is unable to properly utilize hormones — even tiny shifts in hormone levels can lead to big problems.

Common symptoms of hormonal imbalances in women include:

• Mood swings and irritability,
• Hot flashes,
• Fatigue and low energy levels,
• Trouble sleeping,
• Anxiety,
• Weight gain (especially belly fat),
• Low libido,
• Breast tenderness and pain,
• Brain fog,
• Brittle hair, and
• Dull and dry skin.

How can I fix my hormonal imbalance?

Conventional medicine relies on a frustrating band-aid approach to treating women’s hormonal symptoms — the use of prescription synthetic hormones that carry serious health risks is still the norm.

Natural health, however, has a very different understanding of the best solutions for hormonal imbalances in women. It starts with finding the root cause of the imbalance then supporting healthy hormone production with effective diet and lifestyle changes and supplementing with vitamins, minerals, herbs and other nutritional compounds that help restore hormonal balance.

Underlying causes of hormonal imbalances

Hormone imbalances often develop during hormonally active times in a woman’s life: pregnancy and after childbirth (postpartum) and during perimenopause and menopause. When hormone levels rapidly shift during these life transitions, there is simply a greater chance for something to go haywire.

Hormonal imbalances can also be the result of an underlying health condition like PCOS (polycystic ovary syndrome), endometriosis, adrenal fatigue or hypothyroidism (low thyroid). At any point in your life, however, the body’s ability to maintain hormonal balance can be swayed by the foods you eat, the amount of sleep you get, exposure to toxins and how much stress you have in your life.

Can vitamins help hormonal balance?

The endocrine glands require key micronutrients to create hormones and support them in carrying out their important work. If you have low thyroid, for example, then you may have deficiencies in iodine and selenium, two minerals required by the thyroid gland to make and use thyroid hormones.

Herbs and other natural compounds can also provide therapeutic support to correct hormonal imbalances. Ashwagandha, a traditional medicine and ingredient in our Herbal Equilibrium and Adaptisol formulas, is an adaptogenic herb prized for its ability to re-regulate high cortisol, an adrenal imbalance tied to chronic stress and anxiousness. If you are experiencing hormonal symptoms in perimenopause, a sign that estrogen and progesterone are not in the correct ratio, supplementing with herbs including wild yam, black cohosh and red clover extract can help restore balance to these two hormones and relieve perimenopause symptoms. These herbs are all found in our Herbal Equilibrium formula. To increase progesterone levels, you can use a bioidentical USP progesterone cream.

These are just a few examples. There are so many herbs, vitamins and minerals that can help with hormonal imbalances. Described in detail below, the best herb and vitamin supplements for natural hormonal balance include:

• Magnesium
• Vitamin D
• Zinc
• B vitamins
• Iodine
• Ashwagandha
• Rhodiola Rosea
• Probiotics
• CBD oil

Magnesium for hormone balance

It’s not too far of a stretch to call magnesium a miracle mineral for its ability to help correct hormonal imbalances. Here are some of the ways magnesium helps your hormones:

• When you are in a state of chronic stress, over-reactivity in the body’s Hypothalamic-Pituitary-Adrenal (HPA) axis can throw stress hormones into turmoil. Magnesium helps to calm the HPA and return stress hormone production to normal levels, relieving you of anxiety and other stress symptoms. Magnesium is sometimes called the “relaxation molecule” for this effect.
• Magnesium supports balanced production of the body’s main sex hormones (estrogen, progesterone and testosterone) by helping the liver metabolize hormones and excrete harmful estrogen metabolites.
• Magnesium helps to correct thyroid hormone imbalances by boosting the conversion of T4 thyroid hormones to more active T3 forms.

The downside to magnesium? Most women aren’t getting enough. This is partly due to diets lacking in the mineral, but it’s also because the body “dumps” magnesium during times of high or chronic stress. To boost your magnesium intake, add more magnesium-rich foods to your diet. Foods to munch for more magnesium include almonds, cashews and peanuts; spinach; black beans and edamame — all of which offer at least 15% of the daily required amount in a single serving. Many food processing methods remove magnesium, so eat whole foods as much as possible.

Many women benefit from magnesium supplementation to meet their daily needs for the mineral — about 350 mg. Our Magnesium Glycinate is formulated for optimal absorption and is gentle enough to be taken daily. As a big bonus, magnesium boosts your heart and bone health too!

Dark chocolate magnesium

Here’s a sweet tip to get more magnesium: Eat more dark chocolate! Dark chocolate — at least 65% cacao content — contains approximately 64 mg of magnesium per 1-ounce serving. Plus, this tasty treat is high in antioxidants, iron, copper and manganese and contains prebiotic fiber that feed healthy gut bacteria. The next time you’re craving chocolate, try this chocolatey magnesium-rich treat: Mix a few squares of dark chocolate with a handful of almonds or cashews.

Vitamin D is a hormone

Vitamin D is different from other vitamins because it’s not really a vitamin in the classic sense — it’s actually a hormonal precursor. Vitamin D is used by the body to make calcitriol, a potent hormone capable of signaling over 1,000 different genes to express or suppress themselves, including genes that affect endocrine function and hormonal balance.

Getting enough Vitamin D is essential for maintaining healthy hormone levels throughout the body. Unfortunately, approximately 42% of American adults are Vitamin D deficient. Experiencing a hormonal imbalance is actually a sign that your Vitamin D levels could be too low. Other symptoms of Vitamin D deficiency include depression, brain fog, fatigue and bone loss.

How to get more Vitamin D? Your skin makes Vitamin D when exposed to direct sunlight, or you can get the vitamin through food or supplementation. Take a walk or garden or sit in your favorite patio chair and soak up the sun for a few minutes — using sun safety precautions, of course! Foods that contain Vitamin D include dairy and plant milks, orange juice fortified with the vitamin, some types of mushrooms, salmon, cod liver oil, beef liver, and sardines.

When you know or suspect that you are deficient, Vitamin D supplementation is an easy way to ensure you are replenishing your levels. A good therapeutic amount is 1000 IU per day. When choosing a supplement, look for Vitamin D3 (Cholecalciferol), which is the more absorbable form of the vitamin. Skip supplements made with D2 and those that do not disclose the type of Vitamin D they contains.

Vitamin D3

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How does Vitamin D help to regulate estrogen?

Researchers have found that low levels of Vitamin D may lead to lower estrogen levels, which can cause mood swings, headaches, depression, hot flashes and more, especially during perimenopause and menopause. Boosting Vitamin D levels helps bring estrogen back into balance.

Do Omega-3 fatty acids balance hormones?

Omega-3 fatty acids are essential nutrients that your body requires, but cannot produce on its own — Omega-3s must come from the diet, through foods like oily fish or flaxseed, or by taking a supplement. Omega-3s are important for brain, bone and heart health, but they also play a critical role in your hormonal health:

• Omega-3s boost sensitivity of receptors sites — proteins typically found on the surface of cells where hormones need to “land” to send their chemical instructions.
• Omega-3s are hormonal precursors needed for the production of estrogen, progesterone and testosterone. Not getting enough Omega-3s is often a factor in developing hot flashes and other menopause discomforts.
• Omega-3s are very effective in helping to tamp down on out of control inflammation in the body. Lowered inflammation supports the body’s ability to make hormones and also helps to protect against autoimmune diseases that can lead to hormonal imbalances, like Hashimoto’s thyroiditis, an autoimmune disease in which the thyroid attacks itself.
• Omega-3s help to regulate and lower inflammation, protecting the body’s ability to make hormones. There is a relationship between inflammation and hormones — inflammation contributes to hormone imbalance, and hormone imbalance contributes to inflammation.

Fish oil hormone balance

To supplement Omega-3 levels, look for a high quality fish oil that has been molecularly distilled, a process that removes any remaining heavy metals, pesticides, solvents, PCBs and other contaminants. Molecularly distilled fish oils also concentrate amounts of critical Omega-3 fatty acids, essential fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flaxseed oil is a good vegan source for Omega-3s, but be aware that flaxseed oil oxidizes quickly — this is why you see it sold in the refrigerated section of the health food store in dark bottles. Fish oils are more stable, which helps to ensure that you are getting the correct dosage of Omega-3s.

Omega-3s

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Ashwagandha for hormone balance

Ashwagandha is a traditional remedy for hormonal imbalance that has its roots in Ayurvedic medicine. Modern research has found this herb to be effective in boosting thyroid function and balancing adrenal hormones and androgens. Ashwagandha is adaptogenic, meaning that it has a normalizing effect on hormone levels — helping both excess levels and low levels of hormones return back to normal range. Our Herbal Equilibrium and Adaptisol formulas both contain therapetuic amounts of Ashwagandha.

Herbal Equilibrium

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As it brings hormones back into balance, Ashwagandha helps to counteract depression, increase energy levels and concentration, boost libido, reduce blood pressure and inflammation, and balance blood sugar levels. Recent research has shown promising results for Ashwagahda as a natural treatment for PCOS, female sexual dysfunction and fertility problems.

Probiotics for hormone balance

We’re learning all the time just how important gut health is for overall health, so it’s no surprise to discover that probiotics (beneficial gut flora) are a key ingredient for hormonal balance. As part of supporting a healthy gut microbiome, probiotics help minimize inflammation and optimize metabolism of estrogen, progesterone and testosterone — ensuring balance of these key hormones. Probiotics may also play a role in bringing balance to cortisol and insulin.

How do you get more probiotics?

To boost your intake of probiotics, add probiotic-rich foods to your daily diet.
Foods that are good sources for probiotics include yogurt, kefir, kimchi, fermented sauerkraut and other fermented vegetables, and kombucha.

Taking a probiotic supplement is another easy way to replenish your good gut flora on a daily basis. Look for a high quality probiotics supplement that includes multiple strains of probiotics to help diversify and strengthen your gut health.

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B vitamins for hormonal balance

When you have a hormonal imbalance, getting more B vitamins helps to support improved hormone production and healthy hormone levels throughout the body. Here are some of the most beneficial B vitamins for your hormones.

Vitamin B12

Vitamin B12 (cobalamin) is needed for methylation, a process in the liver that breaks down excess hormones and cellular waste. If you don’t get enough B12, methylation may no longer work properly, leading a compound called homocysteine to build up in the blood. Elevated plasma homocysteine levels are tied with estrogen imbalances, and can result in fatigue, mood swings and increased inflammation among other symptoms.

B12 is mostly found in animal products, meaning that vegetarians or vegans may be at risk for B12 deficiency. A high quality multivitamin that contains B12 can bridge any gaps in your diet.

Vitamin B6

Deficiencies in Vitamin B6 are connected to hormonal imbalances in estrogen and progesterone. Supplementing with B6 may be helpful for women in perimenopause and menopause with hormonal symptoms. Studies also show that Vitamin B6 can help alleviate some of the symptoms of premenstrual syndrome (PMS), such as mood changes and irritability. A therapeutic dose of B6 is between 50 to 100 mg daily.

Vitamin B3

Vitamin B3 (niacin) helps to produce both sex and stress (adrenal) hormones and also supports liver function by removing harmful chemicals from the liver. Niacin also helps improve circulation and suppress inflammation. Try to get approximately 16-18 mg of Vitamin B3 daily.

CBD oil for hormone imbalance

CBD is a type of cannabinoid, a plant chemical found in hemp that is earning a lot of buzz for its calming ability. CBD was first identified and extracted in 1940, but it wasn’t until decades later that researchers discovered the body’s endocannabinoid system (ECS), a series of signaling receptors that help regulate mood, immune-system responses, sleep, pain and more. CBD and other cannabinoids interact with ECS receptors, influencing messages sent to the nervous system, organs and cells.

When it comes to hormones, CBD may have the ability to provide relief for women who suffer from stress-related hormone imbalances. As one small-scale study found, CBD helps to re-regulate the stress-activating hormone cortisol.

Zinc for hormonal balance

Zinc is required for the conversion of T4 to T3, so a deficiency in the mineral can result in a thyroid hormone imbalance and symptoms of hypothyroidism.

Zinc is an adaptogen for several key hormones, helping to rebalance inadequate or excess cortisol, estrogen and progesterone in women. Zinc also reduces inflammation, providing support for healthy hormone production. Foods rich in zinc include meat, shellfish, chickpeas and other legumes, and pumpkin and sesame seeds.

To supplement your zinc levels, look for a high quality multivitamin that offers zinc in the highly absorbable form of zinc amino acid chelate.

Rhodiola Rosea

Remedying an adrenal imbalance starts with regulating cortisol — a necessary step toward restoring proper adrenal function. When your body perceives that it’s under stress, your adrenals start firing off cortisol, your body’s main “fight or flight” stress hormone. Over time, all this excess cortisol taps out the adrenal glands, leaving you feeling fatigued and burned out.

Rhodiola rosea (“golden root”) is an adaptogenic herb that helps to rebalance cortisol and restore energy levels. It also increases mental clarity and offers immune and blood sugar support. Rhodiola is one of the adaptogenic herbs included in our Adaptisol formal for adrenal hormone imbalance.

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Hormone balance tips

As part of a natural approach to correcting hormonal imbalance, try adding lifestyle changes that support healthy functioning of your hormones.

Best foods to eat for hormone balance

Give your meals a makeover with these hormone-friendly foods.

Eggs

Cholesterol in eggs is helpful in making all hormones, including progesterone and estrogen. Eggs also contain selenium, an antioxidant mineral that helps to remove free radicals that can cause damage and premature aging to the thyroid gland.

Sea vegetables

Your thyroid simply can’t function without iodine. If you’re deficient, your thyroid lacks a basic building block for producing adequate amounts of thyroid hormones. In the United States, conventional table salt is fortified with iodine to provide the mineral, but women who eat non-iodized sea salt or a reduced salt diet may not be getting enough. To boost your iodine intake, start eating more foods that are naturally rich in iodine, including sea vegetables (kelp, dulse, hijiki, nori) and seafood (clams, shrimp, haddock, oysters, salmon, sardines).

Cherries

If you suffer from insomnia as one of your hormonal issues, snacking on cherries can help because cherries are a natural source of melatonin — the “sleep hormone” released by your pineal gland. As you age, you produce less and less melatonin. Studies have found that cherries have the ability to increase melatonin levels, total sleep time and quality of sleep. Cherries also contain other hormone-balancing nutrients including magnesium and Vitamin C. 

Apples

Apples contain a key compound — Calcium D Glucarate — that helps detoxify estrogen from the liver and improve overall estrogen metabolism, needed for hormonal balance. Fiber in apples helps to flush this estrogen out through the colon.

Pomegranates

Pomegranates help by acting as a natural blocker in the body against harmful or excess estrogens. Pomegranates are rich in anthocyanidins — sugarless plant pigments — and flavonoids, which are both important for detoxifying and protecting cells. Pomegranates are high in Vitamin C, and also rich in vitamins A and E and folic acid, which are all important for healthy hormone production.

Flaxseeds

Flaxseeds are rich in lignans — plant-based estrogens that promote hormonal balance of estrogen. Flaxseeds also contain beneficial amounts of Omega-3s and antioxidants, and insoluble fiber to help your body detox excess hormones. To reap benefits from this top food for hormone balance, toss a few handfuls of flaxseeds into your smoothie or sprinkle seeds on a salad.

Avocados

Avocados are packed with beta-sitosterol, a compound that can positively affect blood cholesterol levels and help balance cortisol. Plant sterols in avocados also influence estrogen and progesterone.

Nuts

Rich in poly and monounsaturated fats, nuts aid in hormone production and help to maintain lower cholesterol and insulin levels. The best nuts for hormonal balance are:

• Brazil nuts are a great source of selenium, a nutrient crucial to hormone balance and support for overall thyroid health.
• Walnuts are anti-inflammatory and rich in omega-3 fatty acids, which promote good brain health.
• Almonds provide healthy sources of protein and antioxidants for all over hormonal support.

Exercise for hormonal balance

The best types of exercise for hormonal support are those that energize the body and work muscles at a more moderate level. Exercising at too high an intensity can trigger excess cortisol production, worsening adrenal hormone imbalances. Moderate hormone-balancing exercises to try include:

Walking

As simple as it gets, going for a brisk 20-30 minute walk on most days of the week is a cardio workout that relieves stress, gently works your muscles and lifts your aerobic output. You can walk indoors on a treadmill, but try to get outside. Sunshine’s added Vitamin D boost helps your body maintain hormonal balance.

Yoga

Practicing yoga helps to calm your mind and reduce cortisol. It’s also a great whole body exercise for core muscle toning and balance. Struggling with hot flashes and other menopausal symptoms? Try these yoga for menopause symptom relief poses.

Swimming and water aerobics 

If your knees and other joints tend to hurt during exercise, try swimming and water aerobics. The buoyancy of water takes pressure off your joints, giving you the ability to exercise without pain. Plus, the added resistance of water gives your workout more muscle-strengthening power.

Decrease your toxic load

The quantity of chemical compounds in our environment has increased exponentially. Many of the most pervasive chemicals cause estrogen-like effects when they enter the blood stream which can cause or exaggerate hormonal imbalance. But recent studies show that even small changes in food choices and household practices can make a significant difference in creating a healthier environment and that’s good news for your hormones. Here are some steps that can help:

• Ditch the toxic cleaning products and try simple DIY household cleaners made with non-toxic ingredients.
• Try a castor oil pack to support liver detox.
• Limiting your exposure to plastics and chemicals can make a huge difference. We recommend storing food in glass containers, avoiding Teflon and other non-stick cookware, limiting pre-packaged foods, and buying natural products when possible.

Rebalancing your hormones starts now

If you think you may be experiencing a hormone imbalance, take our Hormonal imbalance quiz to help interpret what your symptoms are telling you. If your hormones are imbalanced, the first step is to ramp up the support you give your body. Our effective natural solutions for hormone imbalance include plant-based supplementation and nutrition and lifestyle changes. Together, these steps can resolve the root cause of your symptoms.

Our approach to hormonal imbalance is comprehensive and works with your body to gently restore balance. We’ve developed Hormonal Health Programs that include our exclusive Herbal Equilibrium phytotherapeutic complex to ease symptoms of hormonal imbalance. We’ve worked with tens of thousands of women to help them find the symptom relief they need to get back to their lives and have a little more fun every day. See the difference we can make in your life.

The post Best supplements and vitamins to balance hormones appeared first on Women's Health Network.

It’s officially beach and picnic season! Before you head out for some fun in the sun, however, take a minute to read the active ingredients list on your bottle of sunscreen.

Studies have shown that many ingredients found in conventional sunscreens are absorbed directly into the bloodstream — including toxic chemicals known to disrupt hormonal function.

Could your sunscreen be putting your hormones at risk? Check to make sure your favorite sunscreen is free of these top offenders:

4 sunscreen ingredients to avoid

Oxybenzone — filters UV rays from the sun, but in the body, can mimic estrogen, interfere with testosterone production and disrupt adrenal hormones. The Environmental Working Group recommends avoiding sunscreens that contain oxybenzone.

Octinoxate — the most widely used UVB-absorbing agent in sunscreen today, octinoxate produces estrogen-like activity and may also target thyroid function. Octinoxate is readily absorbed by the body and has even been detected in human breastmilk.

Homosalate — is another common UVB-absorbing chemical that acts as an estrogen in the body. Do you slather on sunscreen and douse yourself in bug spray at the same time? Studies show that homosalate increases the amount of pesticides we absorb through the skin — allowing in even more toxins.

Parabens — are endocrine-disrupting synthetic preservatives found in cosmetics and body care products, including conventional sunscreens. Parabens can be tricky to find on labels. Look for ingredient names like methylparaben, propylparaben, isoparaben or butylparaben.

If you need to find less toxic protection from the sun, look for formulas that list zinc oxide or titanium dioxide as the active ingredients. Both of these sit on top of the skin with little to no absorption. (They work by blocking the sun rays, not absorbing them.)

Another tip? Stick to creamy sun lotions. Spray sunscreens are often inhaled during application — increasing absorption of whatever ingredients are in the bottle.

Source: Environmental Working Group

Is a hormonal imbalance causing your symptoms? Take our Hormonal imbalance quiz and find out!

The post 4 sunscreen ingredients that mess with your hormones appeared first on Women's Health Network.

The body’s need for progesterone is never-ending — from dealing with stress to balancing hormones to sexual satisfaction, and more. But problems with progesterone production, especially in the years leading up to menopause, can cause levels of the hormone to decline and fall into an imbalance. When women want to know why they are experiencing symptoms like hot flashes, weight gain, irritability and irregular periods — the answer often is an inadequate supply of progesterone.

So, if your progesterone levels are low, what can you do about it? Dr. Mary James explains how problems with progesterone production develop, why stress is so disruptive to healthy progesterone levels, and the easy remedy that can help restore hormonal balance in a natural and lasting way.

Keep reading to learn more from Dr. James — or watch her video!  

 Hi I’m Dr. Mary James! Today we’re going to explore why a simple cream could be a game-changer in helping you restore hormonal balance in a natural and lasting way. 

That simple cream is USP progesterone, and a big reason it helps so much relates to how your body uses progesterone to make other hormones — the hormones you need, in the amounts you need, just when you need them.

It’s helpful to understand how this works. The body is a chemistry lab of sorts. It makes tens of thousands of compounds, from hormones to enzymes and beyond. 

One of the key product lines are your sex hormones, including estrogen and testosterone. That assembly line starts with cholesterol. Yep, the same cholesterol you’ve been told was bad. Well, guess what? Your body needs some! For example, your body turns cholesterol into a hormone called pregnenolone. In another step, pregnenolone becomes progesterone.  

Now this is where things get interesting. Progesterone is used “as-is” in your monthly menstrual cycle for important jobs like helping to trigger ovulation. It also protects your uterus from excessive amounts of estrogen. And, in the case of pregnancy, it helps create a comfy home in your uterine lining for a fertilized ovum. 

But progesterone is also used as a building block to make other hormones, and it can go in different directions. Down one metabolic pathway, your body turns progesterone into cortisol, your stress hormone. If you’re under significant stress, like many of us are unfortunately, you’ll need a lot of progesterone to make enough cortisol. But the more you need to make, the less progesterone is available to go in the other direction, which includes making the various forms of estrogen. For healthy hormone balance, those forms of estrogen must be in the right amounts at the right times. Your body even uses a small amount of progesterone to make testosterone, which you need partly for sexual arousal and orgasm. 

So, regulation of the menstrual cycle, balancing estrogen, helping with stress, sexual satisfaction — you can see that the body’s need for progesterone is enormous!

Which explains why it sometimes doesn’t have enough to work with, especially during perimenopause, the years leading up to full menopause. That’s when estrogen can be really high at times, but progesterone can be really low because you may no longer be ovulating.  That’s when a little progesterone can be especially helpful. 

When you see progesterone cream listed with a USP designation, it means that it’s “bioidentical.” In other words, it’s the same molecule produced by your own body and used in all of these important ways. That’s why a USP progesterone can have such profound effects on the body. 

Next time we’ll talk more about the science behind hormonal balance. Looking forward to seeing you then.

Learn more: Is progesterone the secret for menopause symptom relief?

The post Restoring progesterone for hormonal balance appeared first on Women's Health Network.

PCOS (Polycystic Ovary Syndrome) is a hormonal disorder that affects women of reproductive age. It is characterized by a range of symptoms related to hormonal imbalance and disrupted ovulation. 

Women with PCOS don’t usually have the exact same symptoms but nearly all of them have one thing in common: insulin resistance. At the same time, insulin resistance is just one player in the complex mix of hormonal imbalances that lead to PCOS. And the ways these imbalances show up can vary widely. That’s one of the big reasons why it’s often so challenging to trace the range of symptoms back to their root cause: PCOS.

Every woman with PCOS has travelled a separate path to her diagnosis, but all can benefit from knowing more about what’s going on in their bodies. Understanding how PCOS develops can help you figure out how to make specific changes to your diet and lifestyle that will reduce your PCOS symptoms.

Symptoms of PCOS

As with most “syndromes,” PCOS shows up differently in each woman. Every woman with PCOS has a symptom picture that will change during the course of her lifetime, too. Some women experience very few symptoms, while others have many. High androgens may cause acne, male-pattern hair growth or hair loss, or other visible changes.

The wide range of PCOS signs and symptoms includes:

• Irregular or absent periods
• Infrequent (or total lack of) ovulation
• Infertility
• Unwanted hair growth
• Hair loss and male pattern baldness
• Hirsutism and male pattern hair growth (facial hair, etc.)
• Acne
• Darkened skin patches
• Mid-section weight gain (apple shape) 
• Cravings
• Anxiety
• Depression
• Cystic ovaries (not all women with PCOS develop ovary cysts) 

Of all the health concerns caused by PCOS, insulin resistance, irregular periods and unwanted weight gain are the ones women most often want help with.

Here’s how these three problems can play out in women with PCOS:

Irregular or absent periods. With PCOS, you may go for months without a period. Or you may have difficult periods, bleeding heavily for days — or weeks. Heavy bleeding occurs when the body naturally sheds the uterine lining but the lining has gotten extra thick. Also, during periods — even regular periods — the ovary may or may not have released an egg. This unpredictability can be very disturbing, especially if a woman is trying to become pregnant. PCOS is one of the major causes of infertility in women, affecting between 4% and 18% of women of childbearing age.

Unwanted weight gain. Extra fat cells fuel production of extra estrogen, which further disrupts ovulation. This extra fat usually accumulates around the waist — where it can be more difficult to lose, even with diet restriction and exercise. This stubborn extra weight is more likely to have adverse long-term effects on your health, including cardiovascular disease.

Insulin resistance. Insulin resistance is common in women with PCOS, which can lead to elevated insulin levels, fatigue after eating, and an increased risk of developing type 2 diabetes.

It’s fairly common for less obvious clues to PCOS to be missed. For example, polycystic ovaries (PCO) can occur even with normal periods and normal androgen levels, or they may come and go. And some women with PCOS do not have cysts at all. Hormonal imbalance is variable and dynamic and so its signs and symptoms are, too. This is why diagnostic criteria for PCOS are open to interpretation, and why appropriate diagnosis and treatment are often delayed.

What causes polycystic ovary syndrome (PCOS)?

Women with PCOS typically deal with the following three-factor hormonal scenario:

1. High amounts of androgens (including testosterone)
2. Insulin resistance (impaired sugar tolerance)
3. Both of the above interacting in a positive feedback loop with one amplifying the other

Genetics, environment and lifestyle are some of the major factors that can influence these different hormonal scenarios.

PCOS sufferers typically have:

Increased insulin. The majority of women with PCOS need to first address an overproduction of insulin (hyperinsulinemia), which, overtime, leads to insulin resistance, but also stimulates the production of androgens. Androgens are sex hormones, like testosterone, that are usually considered “male” hormones. It’s thought that circulating insulin may be one of the factors that confuse the ovaries, because when it’s reduced, the ovaries often function better. There is a much smaller group of women with PCOS who are not insulin resistant though research suggests that that they still produce excess androgens. It’s still not clear why this happens.

Increased androgens. Excess androgens in women with PCOS disrupt overall hormonal balance and produce some of the syndrome’s characteristic signs. It’s normal for all women to have some androgens, but excessive amounts can lead to weird hair growth, or hair loss in “male” patterns (facial hair and/or male pattern baldness).

Increased estrogen. Excess androgens can also be converted into estrogen. This extra estrogen suppresses the normal surge in follicle-stimulating hormones (FSH) that triggers ovulation. When this happens, ovulation generally doesn’t occur, which elevates luteinizing hormone (LH) and leads to low progesterone. Without enough progesterone, the body can’t fully support normal ovulation or pregnancy.

Irregular/absent periods and cyst formation. Many women with PCOS have irregular periods or stop menstruating altogether. If ovaries produce an abundance of egg follicles each month, but do not release an egg, a series of small cysts forms that often look like a string of pearls. This is where the name “polycystic” ovarian syndrome comes from: “poly” = many.

How is PCOS treated?

Fortunately, there are a lot of natural ways to take care your body if you have PCOS — like taking steps to support better hormonal health, changing your diet, and adjusting a few lifestyle factors. If you suspect you might have PCOS, the sooner you recognize your symptoms for what they are, the better.

Here are some natural PCOS treatment approaches that can help:

The post What is PCOS (Polycystic Ovary Syndrome)? Symptoms and Causes appeared first on Women's Health Network.

Acne after 30 is a very real problem for millions of women — and their numbers are growing. It’s embarrassing, upsetting and women are mystified about why it’s happening.

The biggest factor behind acne in menopause is still hormones. Unsightly pimples, inflamed skin, clogged pores and acne scarring aren’t just for teenagers. Up to 40% of women over 30 develop late-stage acne. And the damaging effects it has on their self-esteem are even worse than for younger women.

Conventional doctors offer traditional treatment options — Accutane, topical retinoids, birth control pills and even benzoyl peroxide — but those can have serious side effects, including depression. And none of these standard treatments will resolve acne’s root cause.

You can clear your skin naturally with our 5-point, acne-busting plan. In the process, you’ll also restore your confidence and feel better about your appearance everyday.

What causes acne to flare in adult women?

While hormones top the list of acne causes, it’s important to understand how they turn on the acne process, especially in perimenopause, which can often start as early as age 35. When estrogen declines at menopause, its ratio to other reproductive hormones shifts and can become imbalanced. This can lead to a relative rise in androgens, often thought of as “male sex hormones.”

Increased androgens trigger surges in oil production in the sebaceous glands that set off the acne process.

Here’s how hormonal changes trigger the acne cascade:

1. Decreasing estrogen leads to raised levels of androgens.
2. Androgens trigger higher oil production.
3. Extra oil allows acne bacteria, or Propionibacteriumacnes, to settle in.
4. As bacteria accumulate, they generate extra keratin, a fibrous protein that plugs pores.
5. Blocked pores lead to inflammation under the skin and acne pimples erupt.

4. Chip away at daily stress.
Simply by lying down, you can send the message to your body that it’s okay to rest — even if it’s just for a few minutes. We encounter a tremendous amount of tension-producing moments throughout our day. Each one fires up the immune-driven internal inflammation that fuels acne and breakouts. Tell your body it’s okay to stand down by setting aside more time for rest, relaxation and sleep. Don’t skimp on this one.

Bam! Now you’ve got zits — on your face, chest and maybe even your back — along with possible blackheads, inflammatory lesions and even skin discoloration.

For adult women with acne, cosmetics are your best, and your worst, friend. They help camouflage blemishes but can seal up your pores, making the eruption worse. If you use foundation makeup to feel more confident, wash it off when you get home to help keep your pores clear overnight (see #5 below).

Research suggests that eating lots of sugar and wheat feeds the inflammatory process that is so active in acne. Stress may worsen acne in perimenopause by increasing cortisol production, which prompts the sebaceous glands to secrete more oil. Tobacco use and genetics also contribute to acne eruptions.

Natural solutions for acne in women over 30: our 5-point plan

Serious and sudden acne breakouts may be worth a trip to the doctor but most women can clear up their skin naturally with these 5 effective steps:

1. Tamp down inflammation with food.
Eat fewer foods like French fries, hamburgers, sodas and cookies and add more anti-inflammatory foods to your diet, like leafy greens, nuts and olive oil. Add antioxidant rich berries every other day and consider adding an absorbable antioxidant. Some studies suggest following a low-glycemic diet, which also helps with blood sugar and has lots of other benefits, too.

2. Re-align your hormonal balance.
Since all acne has a hormonal component, it’s important to pay close attention to your hormonal health, especially during perimenopause and menopause. Eating less sugar and more fresh vegetables helps maintain balance. Some specialized herbal formulations contain phytocrines that share natural hormone properties and can assist the hormone-balancing process. Balanced hormones are your best defense against acne during menopause.

3. Build your gut health.
A good way to reduce inflammation throughout your body is to ensure that your digestive health is strong. This means watching out for food sensitivities and even hidden infections to prevent the inflammation that may lead to leaky gut. Find a high-quality probiotic with multiple strains to help your digestive processes do their work efficiently.

5. Keep skin clean but don’t scour or scrub.
Wash the areas where acne tends to form (face, chest, back) twice a day, but don’t irritate the skin by scrubbing too hard. Use a plain soap or natural cleanser and rinse with warm, not hot, water. Pat dry but don’t rub or abrade the skin. If you also have areas of dry skin — common for women in menopause — it’s okay to use a light, well-absorbed moisturizer.

Since your body changes after 30 — especially at perimenopause, menopause and beyond — it’s a good idea to update how you take care of it. Eat good, fresh food. Stabilize your hormonal health. Enjoy more downtime. Take it step by step and soon, your complexion will be clearer, and you’ll feel happier. It’s a good time to be you!

Get more ideas for reducing inflammation and natural skin care.

The post The hormonal causes of adult acne appeared first on Women's Health Network.

Polycystic ovary syndrome (PCOS) is one of the most common hormonal disorders among women of childbearing age — but unfortunately for the millions of women with PCOS, it’s also one of the most overlooked and misdiagnosed.

Are you experiencing symptoms like irregular periods, acne, thinning hair and weight gain around your middle? When women come to me for help and describe these kinds of issues, I always make sure we take time to explore whether PCOS could be the underlying hormonal imbalance driving their symptoms.

So how about we do the same for you and take that time right now? Here are 5 signs to look for that can indicate PCOS.

5 signs you may have PCOS

Women with PCOS produce excess amounts of androgen hormones, such as testosterone. Higher androgen levels can throw levels of other hormones off balance — especially estrogen.

As a result, many of the first signs that you have PCOS can be related to this particular hormonal imbalance. These include:

1. Excess body hair: Noticeable hair growth on the chin, upper lip and along the cheek and jawline, or excess hair growth in other places like the chest and back are a prime sign of PCOS. Approximately 70% of women with PCOS have some form of excess body and facial hair — a condition called “hirsutism.”
2. Acne: Breakouts on the face, but also on the chest or upper back, may be triggered by excess testosterone.
3. Thinning hair: When hair loss along the scalp is related to PCOS, it tends to resemble male-pattern baldness.
4. Weight gain: As many as 70% of women with PCOS are also insulin resistant, meaning their bodies need to produce greater than normal amounts of insulin for cells to convert sugars into energy. That extra insulin triggers the production of even more testosterone, which can cause you to store more fat, especially belly fat. This weight-insulin-PCOS connection also creates a vicious feedback loop: when you start gaining weight, it further increases your insulin resistance, which spikes insulin production, which promotes the production of even more testosterone, which contributes to weight gain — and the cycle repeats. To make it worse, cells in belly fat can produce estrogen, which amplifies the stubborn weight gain.
5. Irregular periods: Women with PCOS frequently experience irregular cycles (with or without ovulation) or may temporarily stop menstruating due to hormonal imbalance. Other menstrual clues of PCOS include: cycles lasting longer than five weeks; heavy, prolonged periods; and going more than two months without menstruating (not caused by pregnancy).

Is PCOS causing your infertility?

While the first signs of PCOS can be difficult to endure, the worst consequence of PCOS for many sufferers is infertility.

Somewhere between 4% and 18% of women of childbearing age are unable to get pregnant because of PCOS. Menstrual cycles may be unpredictable or without ovulation (anovulatory or non-ovulating).

But there’s also good news for women with PCOS who want to get pregnant: when you rebalance your hormones, you can improve your fertility enough to get pregnant.

For example, if you’re overweight, losing even a small amount of total body weight (5% to 10%) is often enough to help bring hormone levels back into balance, alleviate symptoms and restart normal ovulation. In one study of PCOS and infertility, 70% of participants who lost 5% of their body weight became pregnant without any further medical intervention!

What you can do to restore hormonal balance

You can learn more about natural solutions for PCOS along with how to make changes to your diet to start finding relief from your symptoms. Spoiler alert: there’s a lot you can do on your own — naturally and without drugs — to help with PCOS!

The post What do weight gain, irregular periods, acne and more have in common? appeared first on Women's Health Network.

Even though I’m a doctor rather than a dentist, I always make sure to talk with my patients about the health of their teeth and gums. That’s because your dental health has a huge effect on your overall health, including the little-known connection between bleeding gums and hormonal imbalance.

Do your gums bleed when you brush your teeth? Are your gums receding? If so, it’s worth figuring out what’s going on and what you can do.

Why do your gums bleed more in menopause?

Women in perimenopause and menopause are more likely to develop bleeding gums and other symptoms of gum disease for one simple reason — inflammation. But it works the other way around, too — poor oral hygiene that leads to bleeding gums can activate and elevate the inflammatory response so that inflammation becomes systemic. This sets the stage for developing hormonal imbalance and menopausal symptoms.

Let’s dig into why hormonal imbalance is tied to gum disease — and vice versa:

Declining estrogen levels lead to gum disease and inflammation:

Studies show that estrogen can suppress inflammation in certain cells of the body. As estrogen declines during perimenopause, some of that anti-inflammatory protection disappears. During perimenopause, unhealthy lifestyle habits such as poor nutrition, lack of exercise and unmanaged stress can have a greater impact on your oral health than when you were younger.

So even if you are practicing good oral hygiene by brushing and flossing every day, you might still develop bleeding gums.

Gum disease and inflammation leads to hormonal imbalance:

If you didn’t develop regular brushing and flossing habits when you were younger, the accumulated inflammation in your gums over the years could be promoting chronic inflammation throughout your body and causing hormonal imbalance.

More and more we’re seeing how periodontal disease affects your entire body. In fact, bleeding gums may be a signpost to other inflammatory issues that go beyond hormonal imbalance. These include serious, often hidden health concerns like metabolic syndrome, cardiovascular disease, osteoporosis or autoimmune disorders.

Healthy lifestyle habits promote normal levels of estrogen and progesterone which benefit your oral health by increasing blood flow to your gums, as well as changing your sensitivity to plaque on your teeth and bacteria in your mouth. Hormonal changes may also cause dental symptoms at other points in a woman’s life, including puberty, menstruation, pregnancy and during the use of birth control pills.

5 signs of hormonal imbalance connected to your dental health

• Bleeding gums
• Swollen gums
• Red gums
• Receding gums (a sign of bone loss in the jawbone)
• Dry, burning or painful mouth

What should you do?

Be consistent with dental hygiene.

If you aren’t consistently brushing, flossing and seeing your biological/holistic dentist already, now’s the time to commit to upping your dental hygiene efforts. And keep them at the top of your priority list even when you may start to think “I’m in a rush, I’ll floss tomorrow.”

When you’re suffering from bleeding gums as well as other menopausal symptoms, you’ll want to do more than just increase your brushing and flossing. Of course, you should continue to see your dentist, but you may need to look at a system-wide solution to inflammation in your body.

Reduce consumption of inflammatory foods.

I tell my patients that one of the most important steps for cutting down inflammation is to reduce the amount of sugary foods they eat. (This step is dentist-approved too). Other inflammatory foods include processed meat, fried foods, excess alcohol and any food for which you have an allergy or intolerance. For an overall anti-inflammatory food plan, the Mediterranean diet is a great choice and can make a big difference in helping to calm other menopause symptoms too.

The message from your mouth could simply be that it’s time to take better care of yourself —by focusing on balancing your hormones and reducing the factors that lead to systemic inflammation in order to help both your gums and the rest of your body.

For more ideas on how to reduce harmful inflammation, read our article 7 steps to an anti-inflammatory lifestyle by Dr. Amber Hayden, DO. You’ll see the advice for brushing and flossing your teeth on a regular basis is at the top of the list too!

Are your symptoms being caused by hormonal imbalance? Find out now by taking our quick quiz.

The post Hormonal imbalance is tied to gum disease – and vice versa appeared first on Women's Health Network.

After my first child was born, instead of shedding the baby weight, it felt like all my body did was shed hair — and lots of it. In those first few weeks postpartum, hormonal changes made my lustrous pregnancy locks turn thin, brittle and dull. My baby was such a bald little cutie, but the bald patches I developed were not very cute to me.

My hair did eventually bounce back (it took a few months). But now that my firstborn is almost fifteen (gulp), I have begun to notice that my hair has begun to thin again — this time due to perimenopause.I’ve started to make changes to my diet and lifestyle that I know are good for my hormones — and my hair. But while I wait for help from the inside, I’m turning to my old tricks to make my thinning hair look fuller.

Try these easy hair boosts

To give thinning hair a lift, here are a few easy styling tips that don’t cost a fortune and really do help hair look fuller — until it really is.

1. Pick a new part: By parting your hair in the same place all the time, you’re training your hair to be flatter along this groove. For an instant “root lift” and extra volume, part your hair so it goes in a different direction, or change from a middle part to side part. I’ve always parted my hair on one side because of a crazy cowlick on the other, so this felt really strange to me at first, but I stuck with it.

2. Highlights hide a lot: Adding highlights to your hair color will create an illusion of depth and fullness, and even helps hide areas where your scalp may be showing through. Depending on your skin tone, lighter shades are usually best. Since over-processing hair can damage it and cause further thinning, ask your hairstylist about how to minimize chemical treatments while still giving you the look you want.

3. Experiment with extensions: Hair extensions are the hot new hair accessory and can be found almost anywhere styling products are sold. Clip-in extensions can add fullness and length, and come in a variety of styles and colors, including very on-trend rainbow hues. Always wanted hot pink hair? Now is your chance to add a temporary splash of bright color. Start carefully — if the extensions are too heavy they can cause damage to your hair.

4. Clever cuts: A shorter bob with irregular-length layers creates a tousled, shaggy look that adds texture and fullness. Think Meg Ryan in You’ve Got Mail. Longer hairstyles can weigh down hair and emphasize thinness. If you can’t let go of your longer locks, try a shoulder-length cut to give hair more room for movement and swing.

5. Go super low maintenance. I haven’t worked my way up to trying this one yet, but a friend with thin, curly hair swears by washing her hair every other day and combing it only with her fingers, never a comb or brush. Even if you eventually want to comb your hair, try to avoid doing it when it is wet, which can cause it to break off. Towel dry instead.

These tricks can help you in the short term, but don’t forget that the long-term solution for thinning hair — and your overall health — is healing from the inside out. Eating more protein, adding powdered collagen to your smoothies, and making sure you’re getting enough of minerals and hair-healthy vitamins such as B, C, D and E.

Not sure what’s causing your hair loss?

Thinning hair can be a red flag for many women’s health issues. Take a look at these common reasons why women experience thinning hair. Which one(s) might explain why your hair is not what it used to be?

• Hormonal imbalance hair loss  related to perimenopause or menopause, PCOS, recent childbirth or irregular menstrual cycles
• Thyroid imbalance hair loss 
• Severe stress (emotional and physical)
• Side effects from hormonal birth control
• Allergies
• Yeast overgrowth
• Sudden weight loss (e.g., from crash-dieting)
• Nutritional deficiencies (especially iron, vitamin D, vitamin A or protein)
• Too many harsh hair treatments
• Medication side effects

What’s causing your hair loss? If you think your hair loss is the result of a hormonal, thyroid or adrenal hormone issue, you can find out more with this quick Hormonal imbalance quiz.

The post 5 tricks to make thinning hair look fuller appeared first on Women's Health Network.

As a doctor in my 30s, I’ve been surprised by what I see going on hormonally in women my age. Out-of-control hormones fuel weight gain and sugar cravings and cause irritability and hair loss, and not just during your period. Even worse, they can cause even more serious health issues.

This tells me that we, as younger women, need to pay more attention to our hormones. And you can start by asking yourself these important questions:

How do I know if my hormones are healthy?

Have you ever described yourself as “PMS-ing,” “feeling hormonal” or “having a badger try to claw its way out of your uterus”? Then you know what hormonal imbalance feels like. This is where a lot of doctors go wrong: they tell you that having symptoms like these is completely normal. They may even repeat what your high school health teacher said: “It’s all just part of being a woman.” Puh-lease.

Want to know what’s really going on? Your symptoms are telling you that your sex hormones— estrogen, progesterone and testosterone — are fluctuating too dramatically or their ratio to each other is wrong. Your body can’t realign itself on its own (think of how a gymnast wavers but regains control on a balance beam – or falls off the beam entirely).

When your body can’t rebalance, you end up with symptoms:

For many women, these symptoms just get worse, and for some, hormonal imbalance will lead to bigger problems over time.

Is my hormonal imbalance serious?

Hormonal imbalance can spiral into serious issues. Your sex hormones work with other key hormones so an imbalance in just one sex hormone can lead to:

• PCOS (Polycystic ovarian syndrome) – a common cause of infertility that can result from high amounts of androgens (including testosterone)
• Estrogen dominance – a ratio of high estrogen-to-progesterone that leads to symptoms
• Low thyroid – hormonal flux due to birth control pills or pregnancy can make women vulnerable to low thyroid issues
• Adrenal issues — often related to or involving the stress hormone cortisol
• Blood sugar imbalances — this includes anything on the spectrum of blood sugar issues, including insulin resistance

What’s causing my hormonal imbalance?

There’s no single cause for reproductive hormonal imbalance. But factors like stress, not-great food choices, excessive weight gain, and toxins in everything from lipstick to cleaning products can make it much worse.

Now, I know it’s impossible to avoid all hormone-disrupting factors so don’t feel overwhelmed. There’s a lot you can do to improve your hormonal balance, even though it’s frustrating that conventional medicine practitioners don’t always address this issue. These easy first steps may seem small, but that’s just the way you want it. I tell my patients that the goal is to make manageable, incremental changes that together will result in a big change — one that makes sense for your life.

3 easy first steps to start balancing your hormones

1. Reduce stress with 3-second breathing:This technique is one of my favorite stress-relieving techniques and it’s the first thing I teach all my patients: Take in a deep breath for 3 full seconds, hold it for 3 full seconds and then exhale for 3 full seconds. Do this at least 3 times in a row. It forces your body to slow down.

2. Don’t try to completely overhaul your diet all at once: Try making small changes to your diet. For example, do you want to cut down on sugar? Then work on eliminating sweetener (both real sugar and fake) from your daily coffee. After that, maybe you can swap your morning cereal for a green smoothie on some days.

If something doesn’t feel right along the way, it’s not for you. Stop, reevaluate and try a different approach. I know from experience that a giant purge of caffeine, alcohol and processed foods is unsustainable and rarely lasts more than a few days.

3. Find new favorite cosmetics. Every day the average woman uses 12 products containing 168 different ingredients, according to the Environmental Working Group. Take a quick look at labels to see if your lipstick or eye liner could be hiding hormone-disrupting chemicals like phthalates or parabens. If so, find some new favorites from the many great choices available. Try the Environmental Working Group’s app for your phone to review products at home or that you intend to buy.

Help your hormones work for you

You have a lot more control than you may realize when it comes to your hormones. It’s a rewarding habit for both your health and happiness to try to be mindful of your hormones each day. But, whether you’re in your 20s or 50s, your hormones are here to stay. And that, believe it or not, is a good thing.

The post Here’s why the serious health issues driven by hormonal imbalance are increasing. A doctor explains. appeared first on Women's Health Network.