Authors: Kelly Hafner (DipNT, mBANT, mANP, rCNHC, mIFM) & Amy Cottrell (DipCNM, mBANT, rCNHC, mANP)

The Surprising Link between Gut Health and Hormones

By now, you’ve probably heard of the importance of gut health and its impact on things like our immune system and brain health. If you missed out, go and check out our two previous blogs for more healthy gut info:

• What exactly is the Gut Microbiome?
• Gut Health: Isn’t it time to show your gut some love?

The link between gut health and our hormones may be slightly less obvious.

You’ve likely experienced symptoms of hormonal imbalance at one time or another. PMS, mood swings, bloating, breakouts and brain fog are some signs that your hormones are out of whack. You may also find that these symptoms worsen when you are burning the candle at both ends or enjoying that extra glass of wine a little too often.

Lifestyle factors such as diet and stress influence our gut health, which has a knock-on effect on our hormones, specifically in the Estrobolome.

What is the Estrobolome?

The Estrobolome is a collection of bacteria within the microbiome involved in oestrogen metabolism. The estrobolome influences the level of oestrogen circulating in our bodies (a). Most of us are familiar with the role of oestrogen in regulating the female reproductive cycle; however, oestrogen plays a much broader role in influencing weight, bone health, memory, mood, libido, cardiovascular health and more (b).

Oestrogen has done its job. Now what?

Once oestrogen has performed its essential functions throughout the body, it needs to be deactivated and broken down for it to be eliminated via urine and bile (stool) – this is called Phase 2 detoxification (c). Dysbiosis, a fancy term referring to when the bacteria in the gut is out of balance, can disrupt Phase 2 detoxification. This is because “bad” bacteria release a substance called beta-glucuronidase (d), which acts like a pair of scissors and can unbind oestrogen bound for elimination, re-releasing it into circulation and contributing to higher oestrogen levels. This can lead to oestrogen dominance (a condition where oestrogen levels are too high compared to other hormones). Symptoms of oestrogen dominance include:

• PMS (premenstrual syndrome)
• PCOS (Polycystic ovary syndrome, a hormonal disorder common among women of reproductive age)
• Obesity
• Endometriosis
• Infertility
• Mood disturbance
• Oestrogen-related cancers (breast and prostate)
• Heart disease

What can we do to support our Estrobolome?

• Consume plenty of cruciferous vegetables: Aim for 1-2 cups daily of a combination of cauliflower, broccoli, kale, asparagus, brussels sprouts and our favourite, broccoli sprouts.  Cruciferous vegetables contain a beneficial compound called sulforaphane which supports the healthy detoxification of oestrogen.
• Incorporate Phytoestrogens into your diet: Plant foods such as organic soy (non-GMO), tofu, tempeh and flaxseeds contain phytoestrogens. These plant compounds are structurally similar to our oestrogen; however, they do not bind to oestrogen receptors in the same way, and their effects are generally weaker (d). With an increased intake of phytoestrogen foods (e), menopausal women experience a reduction in hot flushes.
• Reduce exposure to Xenoestrogens: These are synthetic oestrogens found in many household and beauty products. Our bodies absorb xenoestrogens, which can disrupt hormone balance. Opt for organic food where possible, use glass bottles and storage instead of plastic and opt for natural beauty and cleaning products (there are plenty on the market now).
• Reduce Alcohol intake: Alcohol consumption is detrimental to gut health and our liver, as it can negatively impact the detoxification of circulating oestrogen and other toxins. Excessive alcohol consumption can tip our hormones out of balance and potentially lead to adverse health outcomes (g).
• Move your body:  We know that exercise helps us to look and feel good, but it also supports liver detoxification and may help to keep our hormones balanced (h).

We’ve included some more gut health tips outlined in our recent article, ‘Gut Health: Isn’t it time to show your gut some love?’

The modern world we live in can negatively impact our gut health and hormonal balance, but luckily there are things you can do to ensure that our gut and hormones are living in harmony.

Feel free to leave us a comment if you have any further questions.

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Gut Health: Isn’t it time to show your gut some love?