Hormones can drive you crazy or even make you cry. They can mess with your emotions and, as you get older, they can really hinder weight loss efforts, especially for women dealing with estrogen and cortisol.
Do these hormones cause weight gain? How can we fix it? And does estrogen really impact weight loss?
To get a deeper understanding, I turned to experts on the topic. First, let’s look at the symptoms of estrogen and cortisol issues with help from Christine Khuri, a certified integrative nutrition and fitness coach.
But instead of dwelling on symptoms, let’s focus on solving these issues. We’ll explore how estrogen and cortisol affect metabolism and weight loss, and how to naturally balance these hormones. Here’s what the experts say:
1. **Sugar and stress:**
– Sugary foods can raise cortisol levels, leading to weight gain around your waist.
– Replace sweets with a fruit smoothie that includes fresh fruit, protein powder, and flaxseed for fiber, protein, and omega-3s.
2. **Alcohol:**
– Alcohol can slow down your fat-burning process.
– Swap it for sparkling water with a squeeze of lemon to stay hydrated.
3. **Caffeine:**
– It can cause cravings and low energy.
– Incorporate fermented foods like yogurt, sauerkraut, or tempeh into your diet to reduce excess estrogen and support fat loss.
4. **Refined carbs:**
– Replace white sugar and white flour with fresh fruits, vegetables, and whole grains to help burn off abdominal fat, maintain muscle, and reduce insulin resistance.
There are plenty of natural approaches to fix hormone imbalances, even as you get older. Functional nutritionists often use lab tests to check hormone levels, liver function, thyroid function, and more.
Balancing your hormones naturally is crucial because everything in your body is interconnected. For example, your stress and steroid hormones are made from B vitamins and fats. Eating poorly can cause inflammation, which then raises cortisol levels and disrupts your body’s balance.
If your liver isn’t working well, this can lead to a build-up of toxins and hormone imbalances. The liver cleans out used hormones, so if it doesn’t work properly, issues arise.
Reducing stress through rest, yoga, and meditation can help balance hormones. Alternatively, heavy resistance training or burst training can boost anabolic hormones like testosterone.
Supportive supplements can also help. Adaptogenic herbs like ashwagandha, astragalus, Rhodiola, and ginseng can regulate your body’s pathways. Licorice root extends cortisol’s half-life, and maca can stimulate hormone production and help with fertility and thyroid issues.
Finally, in the years leading up to menopause, estrogen and progesterone levels can fluctuate, causing symptoms such as irritability, depression, bone loss, cholesterol changes, and more. Calcium and Vitamin D supplements are often recommended, as well as other natural remedies like DIM, phytoestrogens, and natural progesterone to help balance hormones.
However, the key to success involves a balanced diet, regular exercise, stress management, and consistent effort. In my experience, nothing beats the combination of proper diet and regular exercise. If you’re struggling, consult your doctor for a complete hormonal profile and personalized advice.
In the end, achieving your weight loss and health goals comes down to managing your diet, stress, sleep, and exercise. By staying committed, you’ll see results. Up next, we’ll discuss testosterone imbalances in Part II of this series!
