How the estrobolome influences symptoms like hot flashes, mood swings, sleep, and weight gain?
You most likely know and have heard of estrogen, but what about the estrobolome? And, what about microbiome, you've heard of microbiome right?
Ok, so I'll keep it simple, the estrobolome is the estrogen microbiome.
You can think of the estrobolome as a collection of bacteria in your gut, that produce by-products which help to metabolize estrogen.
If you have or suspect a gut dysbiosis (6 Factors that can cause gut dysbiosis), you likely have the bacterial composition of the estrobolome to thank for, it's is off balance. This is not a good thing!
When your gut bacteria is off balance, your body will circulate estrogen, because it's unable to excrete that excess estrogen, leading to a hormonal imbalances like estrogen dominance, PCOS, PMMD, PMS, fibroids, endometriosis, the list goes on.
Symptoms like hot flashes, mood swings, poor sleep, unexplained weight gain are clues....are all pointing to a hormone imbalance, specifically estrogen hormone imbalance.
To understand the role of the estrobolome and it's impact on your mood and sleep, first we need to understand the role of estrogen.
Estrogen - too little or too much?
Estrogen is a hormone produced by your fat tissue, adrenals, and ovaries in women and testes in men.
Too little estrogen, can present as hot flashes, mood swings, and irregular menstrual cycles.
Too much estrogen, may increase risk of endometriosis, PCOS, cancer, 'man boobs' - yes that's a thing.
Balanced estrogen is essential for good health, it's responsible for brain health, heart health, metabolic health, etc. Just like all things, too little or too much isn't good for your health.
Estrogen journey from liver to toilet via Estrobolome
There are two phases that body metabolizes estrogen.
Starting in the liver (phase 1), estrogen is converted to estrone or estradiol (same thing as a metabolite, or byproduct).
Then, in phase 2 is where these metabolites get excreted in urine or bile (from liver to toilet!).
Now, your estrogen hormone may be sent back into your body's circulation in this phase 2, if your gut microbiome is off balance. It all depends on the bacterial composition of the estrobolome.
It all starts in the gut and why your gut health matters (5 Steps to Reset Your Gut Health).
"All disease begins in the gut." - Hippocrates
Estrobolome Health
In my personal journey, hormonal balances presented as cystic acne, weight gain, and severe PMS.
Instead of birth control and other band-aid solutions, I decided to get to the root cause of these hormonal symptoms.
After decades, which I devoted to clinical research, I was still overwhelmed and confused.
It wasn't until I received my Hormone Health Certificate that I finally understood hormones and host they impacted health. That balance and diversity of gut bacteria found in estrobolome, are affected by many of the same factors that affect gut health including nutrition and lifestyle.
But what surprised me the most, is how much of our gut health is impacted by hormone disruptors that hide in our kitchen cabinets, bathrooms, and environments we live and all around us.
Are you using hand sanitizers, or antibacterial products?
Take a look at your environment, not just what's on your plate but what surrounds your plate too.
These hormone disruptors may be robing your of healthy estrobolome, clocking up your estrogen and detox pathways, leading to hormonal hell vs optimal health.
Strengthen Your Estrobolome
Increase Dietary Fiber - eat a rainbow, mix in fresh herbs and spices. Keep it simple, yet nutrient dense.
Eat Your Phytoestrogens - they have anti-estrogen effects, and metabolize in the estrobolome,. This one may surprise you (Soy - to eat or not to eat).
Did you know in Japan they don't even have a word for 'menopause'?
Instead they speak of this phase in a woman's life as a renewal, new season, new energy! How beautiful is that? And, I wonder if it may have something to do with all the soy they consume. What do you think?
D-Glucaric Acid - is a precursor to a beta-glucuronidase inhibitor, important detoxification pathway that helps liver detoxify, by helping estrogen bind to glucuronic acid and therefore, get excreted from your body. Foods rich in D-Glucaric acid can be found in most vegan/plant based/whole foods rich diets. My favorite - fresh apples, but others include citrus fruits like grapefruit and oranges.
Probiotics and Prebiotics - check for quality sources, brands that support research focusing on increasing beta-glucuronidase activity, which can strengthen your estrobolome. Or make your own, like fermented foods or my popular recipe pickled onions.
Hydrate - sure, seems simple, but still so many of my clients tell me they know and they don't drink enough water. The simplest way strengthen your estrobolome is to hydrate. Drink plenty of water throughout the day, it will strengthen your estrobolome, improve gut healthy and your hormones will be happier.
Your Estrobolome is different
Bio-individuality is key to reclaiming your health.
Understanding the estrobolome role on your gut health and hormone health is going to be unique to your body, nutrition, and lifestyle.
While adding spices to your meals will be helpful and feed your estrobolome, if you're managing certain conditions like IBS, SIBO, candida it's important to understand that adding certain foods like fiber or pre and probiotics may not suitable for you. Consider where you are in your personal health journey, because your estrobolome is different, and yet estrobolome is vital for hormone health and happy gut and a happy life.
As a Certified Nutrition and Hormone Health Coach, I've helped 100s of clients.
I can help you too!
Feel more empowered to reclaim your health, to have more informed discussions with your health care provides and to become the CEO of your health.
Healthier and happier in all areas of their lives - it's where intuition and nutrition come together!
Give this a try.....
Before implementing any changes to your diet, give this a try: Consider what your typical day is like and if any daily habits help or hinder the health of your estrobolome.
Then, evaluate what small changes can be made to support a healthy estrobolome and watch it create a domino effect, improving not just your gut health, but also your hormone health and other areas of your one precious life. When we nourish ourselves, we flourish in all areas of our life.
DIY -my most popular 4 Days of Nourishment Cleanse.
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