Hormones are biologically active substances that are synthesized by organs or specific cells and, having passed through the bloodstream, have a specific effect on the functions of target cells, tissues, organs and systems. Sex hormones are synthesized by the endocrine glands and organs of the reproductive system. When we talk about female hormone balance, the primary association is estrogen and progesterone, but they are far from the only and most significant female hormones. Estrogen and progesterone are responsible for a woman’s reproductive health. The ovaries, which produce estrogen and progesterone, are just one of the eight endocrine glands responsible for female hormonal health. The remaining glands are the adrenal glands, the hypothalamus, the pancreas, the thyroid gland, the parathyroid gland, the pineal gland, and the pituitary gland. These hormones regulate many bodily functions: reproduction, growth and development, metabolism, nutrient and electrolyte balance in the blood, water balance in the body, and stress response. The purpose of the endocrine system is to maintain hormonal balance, which means that women’s hormonal health is more than reproductive health, it’s whole-body health. Normally, the endocrine glands synthesize the exact amount of each hormone necessary for the natural physiological processes in the human body. Hormonal balance is a state in which the levels of secreted hormones are optimal. At the moment when their secretion is disturbed, overproduction or reduced production of a given hormone can be observed. The factors for this condition can be many, as well as the symptoms, which are often complex and can affect different aspects of a woman’s life. Estrogen is a female sex hormone that has a number of important functions: Promotes cell proliferation; Slows bone loss; Stimulates and protects brain cells; Increases levels of protective HDL cholesterol; Increases body fat; Creates progesterone receptors. Progesterone in turn: Relaxes muscles; Supports the lining of the uterus; Stimulates bone growth; Burns fat for energy: Increases libido; And most importantly, it balances the effects of estrogen on the body. Progesterone is extremely important to hormonal health because in order for estrogen to function properly, an optimal ratio of progesterone to estrogen is required. Without adequate levels of progesterone, a woman’s body will be in a state of so-called estrogen dominance or estrogen saturation. It is low progesterone that can lead to estrogen dominance. Additionally, xenohormones—man-made substances that have hormone-like properties—can have an estrogen-like effect on the body, contributing to estrogen dominance. Excess estrogen and xenohormones can lead to any of the following conditions: Heavy bleeding, clotting and cramping; Water retention and bloating; Breast tenderness,lumps and cystic breasts; Gaining excess body weight; Headache and migraine after menstruation; Depression, irritability, anxiety and anger; Decreased libido; Zinc deficiency; Dysfunction of the thyroid gland; Dysregulation of blood sugar; Increased risk of autoimmune diseases; Increased risk of developing cancer of the reproductive organs (uterus, ovaries, breasts); Reduced reproductive functions. Good female hormonal health depends on the balance between estrogen and progesterone. Other organs and systems are important for balancing these hormones, particularly the liver, adrenal glands, thyroid gland, and lymphatic system. The adrenal glands are, so to speak, the “stress” gland of the human body. They help him cope with both acute and chronic stress. But not only that, they are a reserve for the production of sex hormones – estrogen, progesterone and testosterone. The adrenal glands are especially important for balancing hormones during peri- and post-menopause. Therefore, hormonal health is very dependent on the health of the adrenal glands. When the body is under stress, and women are relatively more vulnerable due to their stronger emotionality, the adrenal glands synthesize the hormone cortisol. During times of excessive stress, the body converts progesterone to cortisol. As a result, chronic stress can deplete progesterone and lead to estrogen dominance.1 Factors that can negatively affect the adrenal glands include: Sugar, refined flours, trans fats and junk food; Alcohol, caffeine, stimulants and smoking; Antacids, contraceptives; Excessive strenuous exercise; Sleep disorders; Stress from work, finances and intimate relationships; Chronic and acute infections. Low progesterone resulting from adrenal stress can also cause hot flashes. This is because low progesterone, combined with fluctuating estrogen levels, confuses the temperature regulation system. During the menopausal transition, extreme estrogen flux mistakenly signals a woman’s body to raise her core body temperature, creating the typical “hot flush” symptoms. If the adrenal glands are functioning optimally, they will balance hormones and reduce or even eliminate hot flashes2. The thyroid gland is a major regulator of the body’s metabolism, and every cell in the body depends on thyroid hormones. If the thyroid gland is not functioning optimally, a woman may experience some of the following symptoms: Weight gain; Lazy bowels; Constipation; Dry skin; Brittle nails; Chronic fatigue; Depression, lethargy or apathy; Hair loss; Heart palpitations; Decreased cognitive abilities; Decreased libido, etc. Both the thyroid and ovaries need iodine for optimal hormone production. So if the thyroid gland is not getting the nutrients it needs to function, the ovaries will most likely not be functioning optimally either.This can result in hormonal imbalance and estrogen dominance. Excess estrogen interrupts thyroid hormone production, exacerbating the problem. The liver is a very important organ that metabolizes proteins and carbohydrates, stores nutrients, synthesizes cholesterol, neutralizes toxins, processes hormones, and has many other functions. A healthy liver can excrete excess estrogen and keep hormones in balance. On the other hand, a stressed or overloaded liver with its compromised functions can lead to estrogen dominance and therefore to hormonal imbalance. There are several dietary, lifestyle and environmental factors that can negatively affect liver health: Consumption of processed foods; Consumption of foods containing artificial ingredients (improvers, flavorings, colorings, preservatives, thickeners, etc.); Consumption of trans fats; Consumption of processed meats and those from non-organic farms; A diet high in sugar; Excessive use of alcohol; Presence of pesticides and herbicides in food; Plastics in food and household; Industrial pollutants; Exposure to heavy metals; Preservatives in skin care products; Chronic infections, etc. In order to normalize the hormonal balance, changes in the entire lifestyle are necessary, including stress management, regular and moderate physical exercise, as well as mandatory improvement of eating habits, such as: Avoiding the consumption of GMO and conventionally grown foods; Consumption of optimal amounts of clean, filtered water; Consuming a variety of organic fruits and vegetables, organic grass-fed meats, wild-caught fish, raw nuts and seeds, and high-quality fats; Examining the levels of certain vitamins and minerals and increasing their intake, as well as supplementation with nutritional supplements, in case of acute deficiency. Essential nutrients such as proteins, fiber-rich foods and healthy fats, vitamins and minerals are important for hormonal balance. When we talk about vitamins and minerals essential for women’s hormonal health, we must mention, examine and control the serum levels of the following: Vitamins of group B – they are cofactors of estrogen metabolism and can be depleted in chronic stress conditions; Magnesium is critical for adrenal health; Zinc can be depleted in a state of estrogen dominance; Essential fatty acids are important for the synthesis of hormones and maintaining the balance of the endocrine system; Amino acids are the basis of all physiological functions of the body and deficiencies can lead to hormonal imbalance. The consumption of a variety of green vegetables and especially cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, lettuce, kale, mustard greens,turnip and watercress is recommended for balancing female hormones. This is due to the phytochemical they contain called Indole-3-Carbinol (I3C), which has been shown to increase estrogen metabolism and may help reduce PMS symptoms. Other beneficial foods are seeds that contain phytoestrogens, such as flaxseed. Phytoestrogens help regulate estrogen levels in the female body. They can be extremely helpful in reducing menopausal symptoms such as hot flashes as well as PMS. Certain foods, which are regularly present in the menu of the modern Western diet, can have an impact on the female hormonal balance. One of them is dairy products. According to a 2017 study, dairy consumption was associated with reduced reproductive capacity in 259 women with an average age of 27.3 years (3). Researchers have found an association between increased dairy intake and reduced estradiol concentrations, as well as between cream and yogurt intake and the risk of sporadic anovulation. These results highlight the potential role of dairy products in reproductive function in healthy women. In addition, the authors indicate a link between the consumption of cream and yogurt and the absence of ovulation. The link is unclear, and the researchers call for more studies to be conducted. Healthy fats are a particularly important part of the diet for regulating hormonal balance. A food with great potential in this regard is the avocado. This fruit is loaded with beta-sitosterol, which can positively affect blood cholesterol levels and help balance cortisol. The plant sterols in avocados also affect estrogen and progesterone, the two hormones responsible for regulating ovulation and the menstrual cycle. A 2019 study found that the combination of fat and fiber in avocados increased hormones that promote satiety, including peptide YY (PYY), cholecystokinin (CCK), and glucagon-like peptide 1 (GLP-1) 4. The consumption of probiotics and prebiotics has a significant effect on hormonal balance. Probiotics, or the good bacteria that live in the gut, feed on prebiotics, which are the fiber-rich foods in our diet. The gut is the largest endocrine organ in the human body, as it synthesizes and secretes more than 20 hormones that are responsible for appetite, satiety and metabolism. It is recommended to consume prebiotic foods such as raw garlic and onions, asparagus, dandelion, almonds, apples, bananas, Jerusalem artichoke and chicory, as well as natural probiotics including sauerkraut, fermented vegetables, kimchi and fermented milks, etc. Balanced intestinal flora has a beneficial effect on a number of functions in the female body and helps to regulate the hormonal balance.A woman’s diet should be well balanced and provide an optimal amount of wholesome nutritious food per calorie. A diet that is high in fresh fruits, vegetables, whole grains, healthy fats, and protein helps maintain hormone balance. Calorie deficits and deficiencies of key nutrients can disrupt hormonal balance and lead to conditions such as obesity, diabetes, infertility and even cancer. Lack of adequate sleep, stress, alcohol, processed and refined foods can also negatively affect hormone production directly or indirectly by affecting the gut microbiome, liver and nervous system. Like every organ and system in human health, hormonal balance is largely dependent on epigenetic factors in each person’s life. That is why a nutritious, balanced diet, combined with regular physical activity, active rest, sleep and hydration and effective techniques for dealing with and controlling stress are the factors and mandatory conditions for achieving and maintaining body homeostasis, in particular the hormonal balance of the human body. Bibliography: 1. Dr. DeMaria D, Dr. Bob’s Drugless Guide to Balancing Female Hormones – https://www.theholistichealthapproach.com/blog/balancing-female-hormones 2. Murray ND, Pizzorno ND, The Encyclopedia of Natural Medicine – https://www.theholistichealthapproach.com/blog /balancing-female-hormones 3. Keewan Kim, Jean Wactawski-Wende, Kara A Michels, Torie C Plowden, Ellen N Chaljub, Lindsey A Sjaarda, and Sunni L Mumford, 2017, Dairy Food Intake Is Associated with Reproductive Hormones and Sporadic Anovulation among Healthy Premenopausal Women – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5265695/ 4. Lanjun Zhu L, Huang Y, Edirisinghe I, Park E, Burton-Freeman B, Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567160 / 5. https://balancewomenshealth.com/wp-content/uploads/2020/03/Hormone_Balance_Diet.pdfactive rest, sleep and hydration and effective techniques for dealing with and mastering stress are the factors and mandatory conditions for achieving and maintaining body homeostasis, in particular the hormonal balance of the human body. Bibliography: 1. Dr. DeMaria D, Dr. Bob’s Drugless Guide to Balancing Female Hormones – https://www.theholistichealthapproach.com/blog/balancing-female-hormones 2. Murray ND, Pizzorno ND, The Encyclopedia of Natural Medicine – https://www.theholistichealthapproach.com/blog /balancing-female-hormones 3. Keewan Kim, Jean Wactawski-Wende, Kara A Michels, Torie C Plowden, Ellen N Chaljub, Lindsey A Sjaarda, and Sunni L Mumford, 2017, Dairy Food Intake Is Associated with Reproductive Hormones and Sporadic Anovulation among Healthy Premenopausal Women – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5265695/ 4. Lanjun Zhu L, Huang Y, Edirisinghe I, Park E, Burton-Freeman B, Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567160 / 5. https://balancewomenshealth.com/wp-content/uploads/2020/03/Hormone_Balance_Diet.pdfactive rest, sleep and hydration and effective techniques for dealing with and mastering stress are the factors and mandatory conditions for achieving and maintaining body homeostasis, in particular the hormonal balance of the human body. Bibliography: 1. Dr. DeMaria D, Dr. Bob’s Drugless Guide to Balancing Female Hormones – https://www.theholistichealthapproach.com/blog/balancing-female-hormones 2. Murray ND, Pizzorno ND, The Encyclopedia of Natural Medicine – https://www.theholistichealthapproach.com/blog /balancing-female-hormones 3. Keewan Kim, Jean Wactawski-Wende, Kara A Michels, Torie C Plowden, Ellen N Chaljub, Lindsey A Sjaarda, and Sunni L Mumford, 2017, Dairy Food Intake Is Associated with Reproductive Hormones and Sporadic Anovulation among Healthy Premenopausal Women – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5265695/ 4. Lanjun Zhu L, Huang Y, Edirisinghe I, Park E, Burton-Freeman B, Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567160 / 5. https://balancewomenshealth.com/wp-content/uploads/2020/03/Hormone_Balance_Diet.pdf