IBS? Balance Your Hormones

There is mounting evidence that fluctuating hormones, particularly during pregnancy, peri and post menopause, can exacerbate Irritable Bowel Syndrome (IBS).*1 IBS affects more than 20% of the UK population and about 15% of Americans.?The interesting fact is that IBS affects twice as many women as it does men, and this may be related to hormonal fluctuations and the differences between male and female hormones.

IBS and sex hormones

IBS symptoms can vary from chronic constipation with bloating, cramping, pain to chronic diarrhoea or a mix of constipation and diarrhoea. There is no clear-cut way to find the cause(s) of IBS, as these range from high stress/anxiety to food reactions, or even linked to an over sensitivity and abnormal ‘messages’ between the brain and the gut. From my experience treating many IBS patients for over a decade, a combination of food sensitivity, poor lifestyle choices, fear, emotional turmoil and stress are the main culprits. In addition, for women, hormone imbalances, especially during pregnancy and the menopause are also a huge contributor to some IBS symptoms, including bloating, diarrhoea, constipation and pain.*2 This may be caused by lowered estrogen and progesterone levels during the menopause and menstruation, which may exacerbate inflammation and pain. Imbalanced sex hormones will also affect the speed of digestion, which may also lead many women to experience constipation during pregnancy, while menstruating and during the menopause.

Stress hormones

While imbalanced sex hormones can be directly linked to worsened IBS symptoms, stress hormones such as cortisol, have also been found to further exacerbate IBS.? This may not only be caused by current stressors, but studies also link childhood trauma to a higher risk of developing IBS in later life. *3 There are many ways to reduce stress and anxiety and I cover some of these in this article. Meditation is a very effective and quick way to reduce stress and anxiety so you can read how to start here.

Balance Your Hormones – Naturally

Seed cycling*4, 5, 6 –? is a gentle way to include some essential phytonutrients and good fats in your diet at specific times of your cycle to balance hormones and boost fertility. This method helps to increase levels of estrogen in the first phase of your cycle where estrogen is required and boost levels of progesterone in phase two of your cycle. This is an effective yet gentle way to help reduce certain symptoms such as IBS, pmt, ovarian cysts, clotting, endometriosis, breast sensitivity, irregular cycles and PCOS. It can take 3-4 cycles/months to get the results you want, so be patient :) No cycle? Start your phase 1 whenever you want, but keep to the same schedule.

How to Do Seed Cycling:

Phase 1: Day 1 of period to day 15 of cycle (ovulation): ?Gradually increase levels of estrogen to prepare for ovulation. Eat daily: 1TBSP of ground flax seeds + 1 TBSP ground pumpkin seeds. Add fish oil or krill oil during this phase to provide additional omega 3. Phase 2: ?Day 15 (ovulation) to day 28 : estrogen levels should drop suddenly right after ovulation (roughly at day 15) so you need to boost levels of progesterone here to build the uterine lining.? Estrogen needs to be kept in balance in phase 2 by increasing levels of progesterone.? Eat daily: 1 TBSP ground sesame seeds (to reduce excess estrogen) and 1 TBSP ground sunflower seeds (to help support progesterone balance).??? Evening Primrose Oil is recommended in this phase (to reduce inflammation and increase progesterone) Here’s what it looks like: Phase 1?????????????????????????????????? ????? Phase 2 Day 1 of periods>———————->Day 15/Day1 ovulation >———————————->Day 28 1 Tbsp ground flax????????????????????????????????????????? 1 Tbsp ground sesame 1 Tbsp ground pumpkin seeds? ? ? ? ? ? ? ? ? ?1 Tbsp ground sunflower seeds Fish/krill oil? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? evening primrose oil

Other notes:

• Ideally buy seeds whole. Then ground your seeds (with a vitamix or nutribullet/coffee grinder just before consuming and keep in the fridge as they oxidise fast.
• You can ground seeds and keep in the freezer as well.
• Don’t eat the seeds out of phase. Ie no flax or pumpkin in phase 2.
• Sprinkle on muesli/porridge, in smoothies, on salads, soups
• Do not heat or cook the seeds
• A TBSP of grounded seeds is not the same as 1 TBSP of whole seeds.
• If taking HRT or other medication please check with your doctor for potential incompatibilities and risks.

References:

1. World J Gastroenterol, 2014; 20(10): 2433–48
2. Gend Med, 2009; 6(suppl 2): 152–67
3. Innov Clin Neurosci, 2015; 12(5-6): 34–37
4. National University of Natural Medicine.?How seed cycling supports women’s hormonal health.
5. Rietjens IMCM, Louisse J, Beekmann K.?The potential health effects of dietary phytoestrogens.?Br J Pharmacol. 2017;174(11):1263-1280. doi:10.1111/bph.13622
6. Office on Women’s Health.?Menopause and your health.