Tending the garden: the importance of your gut in your hormonal wellbeing

I guess you already know about the importance of the gut for your overall wellbeing, but have you heard about how it impacts your hormones? Here we must talk about the estrobolome, and I will tell you everything you need to know about it.

The Estrobolome

The estrobolome is a unique microbiome within your gut microbiome, solely dedicated to regulating the estrogen levels in your body. It is made up of a collection of bacteria with special genes that help you metabolize estrogen.

Estrogens are female hormones that are primarily made in the ovaries and adrenal glands, and as women we have 3 different types (estrone, estradiol and estriol): all of which have vital roles in the body. They help us regulate body fat, they are essential to female reproductive function, cardiovascular health, bone health and brain function. 

Throughout the menstrual cycles, pregnancy and until menopause we are constantly producing estrogen.

After estrogen circulates throughout the body, it stays in the liver where it is broken down into estrogen metabolites and packaged for elimination or reabsorption, and then it is taken to the intestines. Here, it will be either eliminated or reabsorbed and recirculated throughout the body, creating the perfect amount that your body needs. All of these will be with the help of the estrobolome bacteria, and with the help of an enzyme which will break down estrogen into its active forms, and then they are either excreted or reabsorbed into your circulation to do their work in your  body.

Phytoestrogens

The body can make estrogen from certain plant-based foods: particularly leafy greens, legumes (lentils, garbanzos, tofu) and some seeds: like flaxseeds. These foods contain phytoestrogens, naturally-occurring plant compounds, similar to our own estrogens.

Phytoestrogens are beneficial since they can block estrogen receptors when estrogens levels are high, protecting you from the risks of excess estrogen exposure. On the other hand, when estrogen is low, they can provide enough to keep estrogen levels in healthy amounts.

When these are in balance, you will have a right hormone balance in your body, absorbing and excreting estrogen in the right amounts. What’s even better, estrogen helps to maintain the healthy integrity of your gut lining, preventing leaky gut.

When the estrobolome does not function properly due to an unhealthy microbiome, it will mess up with the hormonal balance in your system. When this happens, you can experience some of the symptoms:

• PMS: when the gut can not regulate estrogen properly, imbalanced levels of estrogen can contribute to bloating, menstrual migraines, heavy periods, and increased period pain

• Endometriosis: a disrupted microbiome is involved in the onset and progression of endometriosis. 

• PCOS: having dysbiosis can contribute to insulin resistance and increased testosterone production

Now, an unhealthy gut can be the result of several factors, such as:

• A diet low in fiber

• Chronic Stress

• Overuse of antibiotics and medications

• Circadian rhythm disruption and poor sleep

• Sedentary lifestyle.

Other symptoms that you may be experiencing could be obesity, infertility or metabolic syndrome.

Now that you know about the importance of the estrobolome, it is important for you to understand how to start healing your gut. This will be made through…

• Removing sugar: since a diet high in sugar will alter the microbiome by favoring the growth of unwanted species of bacteria that contribute to chronic inflammation, weight struggles and further gut dysfunction.

• Alcohol: it can impact the estrobolome and mess up with your estrogen levels.

• Ultra Processed foods: the additives, refined sugar, trans fat and lack of fiber will mess up with the gut flora.

• Chemicals: pesticides, herbicides, perfume, endocrine disruptors can negatively shift the microbiome. 

Feeding the Flora

And once you have implemented these steps, it will be time to feed your flora, which involves…

• Eating a wide variety of plant foods: which will ensure that you are getting a wide variety of nutrients and phytochemicals, and also the variety of fibers, nutrients and starches that a healthy gut needs.

• Increasing the plant-based fiber: specifically cruciferous such as broccoli, cabbages, kale, all of which are sources of phytoestrogens. They will help to keep estrogen levels at a healthy range.

• Eat lignan rich foods: these ones will support the production of phytoestrogens, since the estrobolome will convert the fiber to phytoestrogens. 

Planting Seeds in your Gut

Through pre and probiotics, you will be feeding the beneficial bacteria in your gut. Through fermented foods such as yogurt, kefir, sauerkraut and kimchi, you will be introducing the beneficial bacteria. Then, prebiotics are also important because they contain a special form of starch, fructo-oligosaccharides and inulin, beneficial bacteria that thrive on and produce important nutrients including short-chain fatty acids like butyrate, acetate and propionate that support intestinal health. These prebiotic can be found in: artichokes, garlic, leeks, onion, asparagus, beetroot, green peas, grapefruit and legumes.

Now that you know the importance of your gut for your hormonal balance, it is time to start introducing a few changes... Maybe start by reducing the sugar and processed foods, and then introducing more probiotic foods. Slowly you will start repopulating the flora, and having less uncomfortable symptoms.