Balancing hormones the natural way, Part II

Patricia Rotsztain Frost

In Part I of this series, we learned about natural ways to balance estrogen and progesterone levels, which can get out of whack during menopause and cause many of the unpleasant symptoms that are associated with that time of a woman's life.

This information was imparted during a presentation at the Get Fit! studio in Delray Beach, by Patricia Rotsztain Frost, a nutritionist and expert in natural medicine and integrative health.

Today, we will cover the remaining three pairs of hormones that Frost discussed:  leptin/ghrelin; insulin/glucagon; and cortisol/oxytocin. (Part III of this series will involve issues surrounding hypothyroidism).

The leptin and ghrelin hormones regulate our energy intake and outtake -- in other words, our eating patterns. Ghrelin is the hunger hormone; it rises when our stomachs are empty, stimulating our appetite.  Then, when we eat, leptin arrives to signal satiation.

Unfortunately, menopause can suppress our production of leptin, leading to weight gain (hello, thicker waistline!), and also to cravings -- especially for sweets. How to combat this? Well, first of course, we must decrease our caloric intake, or increase our activity to  burn more calories, or a combination of both.  Also, since protein and fats raise leptin levels, and carbohydrates inhibit them, that's all the more reason to stay away from the empty calories of processed and simple-carb foods.

And here's a great tip for when those late-night cravings for something sweet are about to drive you insane: Try eating a tablespoon of organic peanut butter or almond butter. The fats will raise your leptin levels, the texture will make you eat it slowly, and one tablespoon is all you'll really want, since it's so rich and satisfying!

Insulin and glucagon, of course, are most associated with blood-sugar issues. However, they are also central to our system of fat storage. Insulin basically is a fat-saving hormone, while glucagon is a fat-spending one. When insulin is high, we get cravings for sweets. To better regulate these hormones, eliminate processed sugars from your diet. Rather, eat fruit to deliver the sugars to your system more slowly (even better, eat the fruit with some form of protein).  If you must have a sweetener, use honey or raw sugar instead -- and in moderation!

Cortisol and oxytocin are the stress and love hormones. Cortisol is induced during stressful situations (which was quite useful when we were cave people and had run from saber-tooth tigers or search for food, not so much now that we're basically sedentary creatures living a life of modern-day stresses). Cortisol tenses your muscles, diminishes your pain receptors, and raises your hunger.  Oxytocin, on the other hand, allows us to bond with other humans and feel close and loving, and lowers our hunger. 

Foods that raise cortisol in the body include sugar (by 300-400 percent!) and coffee (by 200 percent!) -- so, avoid consuming those foods. 

What raises oxytocin? Laughing. Hugging. Sex. So, do more of those things!!!

Please note: It's always advisable to discuss any significant changes in diet or lifestyle with your doctor.

For Rotsztain Frost's insights about thyroid problems, see Part III of this series.