In the intricate dance of bodily functions, the connection between our gut health and hormone balance plays a crucial role in maintaining overall well-being. The gut, often referred to as our "second brain," is home to trillions of microorganisms that form a complex ecosystem known as the gut microbiota. This community of bacteria, viruses, fungi, and other microbes not only aids in digestion but also influences various aspects of our health, including hormonal balance[1].
The Gut Microbiota and Hormones:
The gut microbiota plays a pivotal role in the metabolism and regulation of hormones throughout the body. This includes hormones such as insulin, ghrelin, leptin, and sex hormones like oestrogen and testosterone. Research has unveiled a dynamic interplay between the gut and endocrine system, emphasising the importance of a balanced and diverse gut microbiome for optimal hormone health[2].
1. Insulin Regulation:
One of the key hormones influenced by gut health is insulin, which regulates blood sugar levels. Imbalances in the gut microbiota have been linked to insulin resistance, a condition where the body's cells become less responsive to the hormone, leading to elevated blood sugar levels and an increased risk of type 2 diabetes[3]. A diet rich in fibre and fermented foods can support a healthy gut, promoting insulin sensitivity.
2. Appetite Hormones - Ghrelin and Leptin:
Gut microbes also impact appetite-regulating hormones, ghrelin, and leptin. Ghrelin signals hunger, while leptin signals satiety. An imbalanced gut microbiome can disrupt the communication between these hormones, potentially leading to overeating and weight gain. Consuming a diverse range of nutrients and fostering a healthy gut environment through probiotics can help maintain the delicate balance between ghrelin and leptin[4].
3. Sex Hormones:
Beyond metabolic hormones, the gut microbiota can influence sex hormone levels. Oestrogen, for instance, undergoes a process called conjugation in the liver before being excreted. Certain gut bacteria can impact this process, potentially affecting oestrogen levels in the body. Maintaining a balanced gut microbiome through a diet rich in prebiotics and probiotics may contribute to the regulation of sex hormones[5].
Tips for Supporting Gut and Hormone Health:
1. Dietary Diversity:
Consume a variety of fruits, vegetables, whole grains, and fermented foods to nourish the diverse community of microbes in your gut[6].
2. Probiotics and Prebiotics:
Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut, as well as prebiotic-rich foods such as garlic, onions, and bananas to promote a healthy gut microbiome[7].
3. Fibre-Rich Foods:
Fibre is a crucial component for gut health. Whole grains, legumes, and fibre-rich vegetables support the growth of beneficial bacteria in the gut[8].
4. Hydration:
Staying adequately hydrated supports digestion and helps maintain a healthy gut environment.
5. Limit Processed Foods:
Processed foods high in sugar and unhealthy fats can negatively impact the gut microbiota. Opt for whole, nutrient-dense foods instead[9].
6. Incorporate Hormone-Balancing Supplements:
In addition to adopting a gut-friendly diet, consider incorporating supplements that support hormone balance, particularly those targeting oestrogen levels. Hormone imbalances, especially in oestrogen, can have repercussions on gut health. Supplements such as DIM (Diindolylmethane), our Indolplex and Estro-Sense are known for their ability to modulate oestrogen metabolism.
The intricate relationship between gut health and hormonal balance underscores the importance of holistic well-being. By adopting a lifestyle that nurtures a diverse and balanced gut microbiome, we empower our bodies to regulate hormones effectively, promoting overall health and vitality. A mindful approach to diet and lifestyle can pave the way for a harmonious interplay between the gut and hormones, laying the foundation for a healthier and more balanced life.
References:
[1] Sender, R., Fuchs, S., & Milo, R. (2016). Revised estimates for the number of human and bacteria cells in the body. PLOS Biology, 14(8), e1002533. https://pubmed.ncbi.nlm.nih.gov/27541692/
[2] Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews. Neuroscience, 13(10), 701–712. https://pubmed.ncbi.nlm.nih.gov/22968153/
[3] Musso, G., Gambino, R., & Cassader, M. (2010). Interactions between gut microbiota and host metabolism predisposing to obesity and diabetes. Annual Review of Medicine, 62, 361–380. https://pubmed.ncbi.nlm.nih.gov/20876708/
[4] Bäckhed, F., Ding, H., Wang, T., Hooper, L. V., Koh, G. Y., Nagy, A., … Gordon, J. I. (2004). The gut microbiota as an environmental factor that regulates fat storage. Proceedings of the National Academy of Sciences of the United States of America, 101(44), 15718–15723. https://pubmed.ncbi.nlm.nih.gov/15505215/
[5] Plottel, C. S., & Blaser, M. J. (2011). Microbiome and malignancy. Cell Host & Microbe, 10(4), 324–335. https://pubmed.ncbi.nlm.nih.gov/22018233/
[6] Sonnenburg, J. L., & Sonnenburg, E. D. (2014). Starving our microbial self: the deleterious consequences of a diet deficient in microbiota-accessible carbohydrates. Cell Metabolism, 20(5), 779–786. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4896489/
[7] Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., … Scott, K. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews. Gastroenterology & Hepatology, 14(8), 491–502. https://pubmed.ncbi.nlm.nih.gov/28611480/
[8] Deehan, E. C., Yang, C., Perez-Muñoz, M. E., Nguyen, N. K., Cheng, C. C., Triador, L., … Walter, J. (2020). Precision microbiome modulation with discrete dietary fiber structures directs short-chain fatty acid production. Cell Host & Microbe, 27(3), 389–404. https://pubmed.ncbi.nlm.nih.gov/32004499/
[9] Turnbaugh, P. J., Hamady, M., Yatsunenko, T., Cantarel, B. L., Duncan, A., Ley, R. E., … Gordon, J. I. (2009). A core gut microbiome in obese and lean twins. Nature, 457(7228), 480–484. https://pubmed.ncbi.nlm.nih.gov/19043404/