5 Steps to Better Women’s Hormonal Health
5 Steps to Better Women’s Hormonal Health
Let's get those hormones singing together again in harmony!
Dear Friends,
I am excited to present to you this week a collaboration with Chelsey Richardson DNP and ARNP, who has joined our team here at Michael Turner MD.
For all you ladies out there, we challenged ourselves to present the top 5 most impactful, actionable suggestions to shift you back into hormonal harmony.
Ready?
Let’s dive in!
1. Get your thyroid accurately assessed and optimize it.
Thyroid hormone levels affect every cell in your body (most notably by directly controlling energy output via regulation of the number and activity of mitochondria) (read here).
So, if thyroid is too low, every cell in your body has less energy to do its job. This commonly results in symptoms like fatigue, brain fog, difficulty losing weight, cold hands/feet, constipation, hair loss, and dry skin. Menstrual cycles are also affected — creating symptoms like irregular periods or heavy bleeding,
Thyroid levels can also be too high, resulting in symptoms like anxiety, rapid or irregular heart rate, unexplained weight loss, sweating, and frequent bowel movements.
The problem is the typical primary care provider checks only a TSH and then has an overly wide range of “normal” values in mind — thus missing significant numbers of women who would truly benefit from more personalized and optimized levels.
Solution? Check at least a TSH, free T3, free T4, and thyroid antibodies (anti-thyroglobulin antibody, anti-thyroid peroxidase antibody) (You can order here).
What’s the deal with thyroid antibodies?
They don’t belong. Antibodies are weapons of your immune system, and any antibodies are evidence your immune system is attacking your thyroid gland— causing slow, steady damage that heads ultimately towards loss of function. No bueno.
Extra credit: Your practitioner may go further and check for iron deficiency, cortisol status, B-vitamin status, and gluten intolerance. Some also check reverse T3.
2. Reduce stress by deep breathing
There are two parts of your unconscious (autonomic) nervous system — the parasympathetic and sympathetic. Think of them as Yin and Yang.
The sympathetic system = “fight or flight” = stress. When this is chronically overactive, you have elevated levels of stress hormones (cortisol, epinephrine, and norepinephrine), which create a host of problems:
Brain fog. Elevated cortisol interferes with memory formation in the hippocampus
This is why kids under significant stress at home can’t learn when they get to school!
Thyroid imbalance. Elevated cortisol causes thyroid levels to drop.
Weight gain. Elevated cortisol promotes hunger and abdominal fat gain, raises blood sugar and insulin resistance, and drives muscle loss. Yikes!
Immune suppression. Elevated cortisol inhibits T cell and macrophage activity and suppresses antibody production.
Sex hormone imbalance. A body under chronic stress prioritizes STAYING ALIVE, not procreating; thus, female sex hormone production drops off or ceases. The result can be low libido, irregular periods, and mood swings.
Think of the teenage female cross-country runner who overtrains and loses her period.
Don’t let stress get the best of you! You can immediately shift your body from “flight-or-fight” (sympathetic mode) to “rest and digest” (parasympathetic mode) with this simple 4 count breathing technique:
Inhale through your nose for 4 seconds, pause briefly.
Exhale slowly through your mouth for 4 seconds, pause briefly.
Repeat this cycle a few times
Go ahead, try it!
Do you not feel immediately relaxed?!
3. Correct mineral imbalances by taking a multimineral (or at least a magnesium supplement)
You already knew this but — news flash! — modern farming practices have depleted the mineral content of our soils (read more here and here).
(I remember my dismay and shock when I learned that an apple in 1999 had 40% less iron than one from 1975.)
Of course, eating a variety of organic, fresh vegetables and fruits is the best solution (I am a huge proponent of green smoothies for breakfast and large salads for dinner), but apart from that, a great practice is a high-quality multimineral (think of it as “nutrition insurance”).
My favorite multimineral recommendation is here.
Magnesium, in particular, should grab our attention: It is the most common mineral deficiency in the United States and has a role in over 300 enzymatic reactions essential for health. I recommend it specifically for:
Energy (involved in biochemical reactions of energy creation in the mitochondria)
Migraine prevention
Asthma prevention (relaxes the bronchiole tubes)
High blood pressure (relaxes the arteries)
Sleep (promotes sedation)
Nerve repair (e.g. treating peripheral neuropathy)
Cardiovascular health (treats PVCs and A-fb, improves cholesterol levels)
Raising sluggish vitamin D levels
If you are struggling to keep your vitamin D up despite taking abnormally large doses, it’s a sign of magnesium deficiency. Try adding magnesium and see what happens!
Magnesium recommendation: 400-500 mg 1x a day.
The type of magnesium is important: avoid “oxide” and go with glycinate, aspartate, citrate or threonate (or a blend).
My favorite brand is here.
4. Detoxify by using natural skin care products
Ladies, did you know that your skin is your largest organ?
That's right, and being your largest organ, it soaks up whatever touches it. Unfortunately, many personal care products (think lotions, perfumes, cosmetics, hair sprays, etc.) have a load of naughty little “endocrine-disrupting chemicals”.
How do they disrupt? One way is by mimicking the shape of our hormones, they bind to hormone receptors and either activate or block hormonal signals.
Lighten your toxin load today by going to the Environmental Working Group’s Skin-Deep website to see if your favorite personal care products have ingredients on the naughty list that may be contributing to hormonal havoc.
Want to go further? We invite you to check out our Detoxification workshop.
5. Get your gut right and balance your microbiome
At this point, we have all been hearing for quite some time about the importance of gut health— its role in the immune system, mood, brain fog, autoimmune conditions, chronic fatigue, etc., etc.
But did you know your gut plays a significant role as regards your hormones?
Yup. Endocrine organs (thyroid, adrenal glands, ovaries) are sensitive to inflammation that may be emanating from your gut (due to food intolerances or a preponderance of unhealthy bacteria).
Your intestinal microbes also have a role in estrogen metabolism, and research shows that poor gut health increases the risk of estrogen-related diseases such as PCOS, endometriosis, and even breast cancer.
Crank up the fiber. Most Americans eat far less fiber than we are supposed to. Fiber is the fertilizer that good gut microbes thrive on! (whereas sugar and processed foods are the fertilizer bad microbes thrive on).
To see if you are getting enough fiber, download the free version of the Cronometer app and track your food intake for 1 day. Can you hit 25 gms of fiber? Better yet, can you hit 35 gms?
Want to go further? We invite you to check out our Gut Health workshop.
And there we have it, dear friends. We hope this insight and encouragement was a blessing to you.
Do you need more help with your hormones, or do you have more questions? If so, you may want to explore our newly launched Women’s Health Hub, where you will find:
Curated lists of our best supplement recommendations
Ability to order labs from home
Workshops and courses
A hormonal self-assessment quiz
With Most Sincere Wishes For Your Health and Wellbeing,
P.S. Learn How To Remove the Spike Protein from your body
About Chelsey Richardson, DNP, ARNP:
Chelsey Richardson, an esteemed graduate of the University of Washington, holds a Doctorate in Nursing Practice and stands as a Board-Certified Family Nurse Practitioner. Over a dedicated 17-year career in healthcare, Chelsey has woven a tapestry of experience encompassing hospitals, family practices, walk-in clinics, telemedicine, and selfless contributions in women's clinics. Additionally, she has trained with the renowned Institute for Functional Medicine.
Two decades ago, personal health challenges, notably hypothyroidism, coupled with witnessing close family members navigate autoimmune conditions, kindled Chelsey's deep commitment to holistic wellness. This led her to Functional Medicine—an integrative, personalized approach that prioritizes addressing the root causes of ailments over merely managing symptoms.
At the heart of Chelsey's approach is the essence of Functional Medicine: recognizing the body as a complex, interconnected system. By targeting foundational health imbalances and emphasizing individualized lifestyle interventions, she aims to unlock the body's inherent healing capabilities.
With a spirit anchored in hope and a drive fueled by her commitment to holistic well-being, Chelsey treasures moments with her family, appreciates the natural splendors of the Pacific Northwest, and dedicates time to gardening and continuous learning in health. Her mission is to guide others toward healing, allowing them to realize their potential and lead lives filled with vitality. Believing that healing is a journey, often enhanced with faith, Chelsey is eager to support you on your path to holistic health.
About Dr. Turner:
Michael K. Turner, M.D., is a graduate of Stanford University, Harvard Medical School and The Mayo Clinic. He practices Integrative Medicine in his own national concierge practice, providing personalized approaches (including hormones, sleep, recovery, nutrition, supplements and exercise) to help people achieve their optimal state of health. Called “genuine”, “caring”, and “the best doctor in the world” by patients, he brings a high degree of empathy, trademark optimism, and a holistic approach to patient care. He brings a passion for excellence to everything he does. He believes in living and modeling a healthy, balanced lifestyle.
What would it feel like to be as healthy as you could possibly be?
You can connect with me at www.MichaelTurnerMD.com