Whilst what we eat has the most significant bearing on how much we weigh, there are other factors that can contribute to piling on those extra pounds.  Now, it is likely that we all know someone who says “I’m overweight because of my genes” and indeed genetics do play a part in excess weight however don’t go hearing me wrong here – I am not looking to provide excuses for those extra pounds,  but genuinely there are other influences which can make the problem of weight loss a real battle to contend that may not be confined to what’s prepared in the kitchen.

We are going to take just a tip of the iceberg peek at one of those today, namely that of imbalanced hormones.  I apologise in advance if there are any men reading this but I am going to direct this largely to female health and hormones, although the dietary advice is good for all.

It is a factor that many of the issues that women present to me with is surrounding that ‘dreaded time of the month’ and it is indeed that their hormones are out of sync.  Clinically these problems include PMS, osteoporosis, menopausal symptoms, mood swings (big one!) and breast pain – but this is not a complete list there are many other more minor symptoms.

Invariably these symptoms begin as an imbalance in the thyroid and adrenal glands as these both produce and regulate your hormones. A fundamental principle is that you apply a hormone balancing food plan to your daily life (which is not designed for a week or until you shift some weight but a lifestyle change) and I will give this at the end of this article, but there are some other things that can be done as well. 

I would refer you to an article that I wrote previously on The Effects of Stress on Weight Gain and Obesity for how to handle stress, because stress creates a strain on the adrenal and thyroid glands and it is therefore something that you need to manage for balanced hormones.

Environmental toxins are around about us in everyday life in toiletries and body products, household chemicals, traffic pollution, pesticides, herbicides, paints and varnishes  to name a few !  So I urge you to take responsibility for the toxic load that you expose yourself and thus affect the balance of your hormones – the ways that you can lessen this are 

• to eat organic food – studies show that the tissue of women with breast cancer contains more pesticides that women of benign breast problems.  If you do buy non –organic wash thoroughly and peel. 

• Deodorants and antiperspirants contain parabens (linked with breast cancer) and aluminium (linked with dementia)  In addition antiperspirants lock in the toxins which the body is trying to expel through sweating and potentially recirculate again in your blood stream.  Use body products  that will not harm you – check out a book called ‘Look Great Naturally’ by Janey Lee Grace (not a Christian author so ignore the elements unsuitable)

• Xenoestrogens,  such as are found in plastic , bath & body products, paints, tooth fillings contain chemicals similar in structure to oestrogen.  Particularly avoid heating food and drink in plastic, or allowing a drink in a plastic bottle to ‘bask’ in the heat of the sun whilst inside a car (and at least if you do – don’t drink it!).  People who are overweight are more likely to carry higher quantities as they are stored in body fat.  Use natural cleaning products and protective gloves and mask when cleaning.

Relaxation and Exercise - as always this is a key component in balancing hormones especially conditions like PMS and Poly Cystic Ovary Syndrome (PCOS).  Deep breathing, walking, running, swimming, cycling or whatever you enjoy but find something to get you active.  Exercise has the effect of using up any excess stress hormones,( which is why it’s good to exercise straight after a stressful event) and releasing endorphins (feel good hormones) helping to keep things balanced!

Never under estimate the power of a good night’s sleep – without it is impossible to have a healthy you!  Even inadequate sleep can have a detrimental affect on your well being.  A study done at Carnegie Mellon University published results of a sleep study which showed that people who slept 7 hours a night were 3 times susceptible to a cold virus than those who had 8.  Additionally too little sleep can contribute to weight gain as it can cause you to feel hungrier and affect the way that your body stores carbohydrate.  Furthermore it can increase your stress hormones, worsen mood swings and actually make you age!  Cells are replaced whilst you sleep so if you don’t get enough you will age faster!

The vices – it goes without saying that smoking and drinking are toxic to the body and toxins creates stress placed on all your body systems.  Ideally quit both, but if you must drink keep it to a maximum of one unit a day- definitely don’t binge drink and keep up your intake of the Vitamin B group.  A note on caffeine – caffeine is a diuretic which increases the rate at which water (urine) flows out of you and along with it goes essential nutrients that your body hasn’t had time to absorb.  In addition it can leave you dehydrated which in turn will concentrate toxins that your body uses water to help flush out – needless to say this will affect your hormone balance ultimately.  

And finally we come to diet – 

• Eliminate sugar as much as you can – it has many reasons you should avoid it but in this case it turns to fat if not used and fat cells manufacture oestrogen, creating a oestrogen overload in your body.

• Eat  vegetables liberally in particular broccoli, cabbage, sprouts, and cauliflower – they contain high levels of indole 3 carbinoles which help to prevent absorption of toxic forms of oestrogen.

• If trying to lose weight cut down on grapes, melon, bananas and oranges as they contain higher glycaemic loads and thus creating blood sugar high and lows, especially when eaten alone.

• Eat phytoestrogens – such as soya (not isolate form – check the pack) chickpeas, lentils and aim for 3 each day.  Phytoestrogens  reduce the toxic oestrogens in your body and stimulate your liver to produce SHBG which controls how much oestrogen and testosterone circulates in your blood.

• Eat whole grains – switch white versions for wholegrain versions of rice, bread, and also use other whole grains such as rye, oats, buckwheat etc..

• Increase your fibre intake which not only helps absorb toxins but also helps swift elimination out of the bowels too.

• Drink mineral or filtered water as tap water contains chlorine and fluoride which can block iodine receptors in the thyroid gland causing hormonal imbalance.

• Read the labels to avoid additives but really in order to balance hormones food needs to be as natural to start with as possible.

• Increase good fats using oily fish, seeds, nuts, and cold pressed vegetable oils which help to balance your hormones by encouraging body cells to respond to hormonal triggers more effectively.  Conversely bad fats such as those found in red meat, dairy and so on are acid forming and more likely to block your body’s ability to absorb the good fats and in addition because of intensive farming (injecting cows to extend milking period) invariably contain the xenoestrogens  we so need to avoid.

Above all take time out to enjoy life, laugh, have fun and be optimistic.  Have a great June!