gut health and women's hormones

Gut Health and Women’s Hormones: The Anti-Inflammatory Connection

Did you know that your gut health could be the key to balancing your hormones? It’s true! As a 75-year-old vitalist clinical herbalist with over 20 years of experience, I’ve seen firsthand how nurturing our digestive system can transform a woman’s well-being. Let’s embark on a journey to understand this fascinating connection and explore natural ways to support both your gut and hormonal health!

Key Takeaways

  • The Gut-Hormone Axis: There’s a complex, bidirectional relationship between gut health and hormonal balance. The gut microbiome plays a crucial role in hormone production, metabolism, and regulation.
  • Inflammation: Chronic inflammation can disrupt both gut health and hormonal balance. Supporting anti-inflammatory processes through diet, lifestyle, and herbal allies is crucial for overall wellness.
  • Signs of Imbalance: Symptoms of gut-hormone imbalance can be diverse and interconnected, ranging from digestive issues to mood changes and menstrual irregularities.
  • Nourishing Foods: A diet rich in fermented foods, prebiotic fiber, omega-3 fatty acids, and phytoestrogens can support both gut health and hormonal balance.
  • Phytoestrogens: Plant-based compounds like isoflavones and lignans can help modulate estrogen levels and support overall hormonal health.
  • Stress Management: Chronic stress significantly impacts both gut health and hormonal balance. Incorporating stress-reduction techniques like mindfulness, yoga, and deep breathing can be beneficial.
  • Natural Detoxification: Supporting the body’s innate detoxification processes, particularly liver function, is crucial for hormonal balance. Gentle, sustainable practices are key.
  • Herbal Allies: Certain herbs like milk thistle, turmeric, and adaptogens can support gut health, liver function, and stress resilience.
  • Holistic Approach: The Wise Woman tradition emphasizes a holistic view of health, recognizing the interconnectedness of physical, mental, and emotional well-being.
  • Body Wisdom: Developing body literacy and practicing intuitive eating can help you better understand and respond to your body’s needs.
  • Sustainable Self-Care: Creating nurturing, sustainable self-care routines that align with natural rhythms can support long-term gut and hormonal health.
  • Integrative Perspective: Combining traditional Wise Woman wisdom with modern scientific research offers a comprehensive approach to gut and hormone health.

Remember, while these strategies can be beneficial for many, individual responses may vary. It’s always important to listen to your body and consult with a qualified healthcare provider when making significant changes to your health regimen.

icon separator carolyn smith-kizer, clinical herbalist

The Gut-Hormone Axis: A Delicate Balance

The gut-hormone axis represents a complex interplay between our digestive system and endocrine function, highlighting the intricate connection between gut health and women’s hormones (Rastelli et al., 2019). This relationship is bidirectional, with gut health influencing hormone production and regulation, while hormones, in turn, affect gut function.

At the heart of this connection lies the gut microbiome, a diverse ecosystem of microorganisms that play a crucial role in maintaining overall health. Recent research has revealed that the gut microbiome significantly influences hormone production, metabolism, and signaling (Kwa et al., 2016).

Gut microbiota and estrogen
image source: National Library of Medicine

For instance:

  • The estrobolome, a subset of gut bacteria, can modulate estrogen levels by affecting its circulation and excretion (Baker et al., 2022).
  • Gut bacteria produce short-chain fatty acids that influence the production of appetite-regulating hormones like ghrelin and leptin (Dalile et al., 2019).
  • The microbiome affects the hypothalamic-pituitary-adrenal (HPA) axis, impacting stress hormone production and regulation (Tetel et al., 2018).

Moreover, the gut microbiome influences hormone balance through various mechanisms

  1. Hormone synthesis: Certain gut bacteria can produce hormones or hormone-like compounds, such as serotonin, a crucial neurotransmitter for mood regulation (Yano et al., 2015).
  2. Hormone metabolism: The gut microbiome plays a role in the metabolism of hormones, including thyroid hormones and sex hormones (Kunc et al., 2016).
  3. Inflammation regulation: A healthy gut microbiome helps maintain the integrity of the gut lining, preventing “leaky gut” and systemic inflammation, which can disrupt hormone balance (Leclercq et al., 2020).

Understanding this delicate balance is crucial for maintaining overall health. Factors such as diet, stress, and environmental toxins can disrupt the gut microbiome, potentially leading to hormonal imbalances. Conversely, hormonal fluctuations, such as those occurring during the menstrual cycle or menopause, can affect gut health and microbial composition (Chen et al., 2018).

nurturing our gut

By nurturing our gut health through a balanced diet, stress management, and lifestyle modifications, we can support our body’s natural hormone regulation. This holistic approach aligns with the wise woman tradition, emphasizing the body’s innate wisdom and the power of natural, gentle interventions to promote balance and well-being.

Inflammation: Link Between Gut Health and Women’s Hormones

Inflammation is the body’s natural response to injury or infection, characterized by redness, swelling, heat, and pain. While acute inflammation is a crucial part of the healing process, chronic inflammation can have far-reaching effects on overall health, including gut function and hormonal balance (Chen et al., 2018).

Chronic inflammation can arise from various factors

  • Persistent infections
  • Autoimmune disorders
  • Environmental toxins
  • Chronic stress
  • Poor diet and lifestyle choices

The impact of inflammation on the body is multifaceted

  1. Oxidative Stress: Chronic inflammation leads to increased production of reactive oxygen species, causing cellular damage and disrupting normal physiological processes (Biswas, 2016).
  2. Tissue Damage: Prolonged inflammation can lead to tissue destruction and fibrosis, affecting organ function (Golia et al., 2014).
  3. Systemic Effects: Inflammatory mediators can circulate throughout the body, affecting distant organs and systems (Furman et al., 2019).
healthy gut, leaky gut graphic

Inflammation profoundly affects gut health. The gut lining, or intestinal epithelium, serves as a critical barrier between the internal and external environment. Chronic inflammation can compromise this barrier, leading to increased intestinal permeability or “leaky gut” (Camilleri, 2019). This condition allows harmful substances to enter the bloodstream, triggering a systemic inflammatory response and potentially exacerbating hormonal imbalances.

The link between chronic inflammation and hormonal imbalances is increasingly recognized

  • Inflammation can disrupt the hypothalamic-pituitary-adrenal (HPA) axis, affecting cortisol production and stress response (Tsigos et al., 2020).
  • Pro-inflammatory cytokines can interfere with thyroid hormone production and function, potentially leading to thyroid disorders (Mancini et al., 2016).
  • Chronic inflammation is associated with insulin resistance, which can contribute to polycystic ovary syndrome (PCOS) and other metabolic disorders (González, 2012).
  • Inflammatory processes can affect estrogen metabolism, potentially increasing the risk of estrogen-related cancers (Zahid et al., 2016).

Understanding the role of inflammation as a common denominator in gut health and hormonal imbalances is crucial for developing effective strategies to support overall wellness. By addressing chronic inflammation through diet, lifestyle modifications, and appropriate herbal support, we can help restore balance to both the gut and the endocrine system.

This holistic approach aligns with the wise woman tradition, emphasizing the body’s innate ability to heal when provided with the right support. By nurturing our bodies and reducing inflammatory burden, we create an environment conducive to optimal gut health and hormonal balance.

Signs of Gut-Hormone Imbalance

Recognizing the signs of gut-hormone imbalance is crucial for addressing issues early and maintaining overall wellness. These symptoms often overlap, highlighting the interconnected nature of gut health and hormonal balance.

hormones and balance

Common Symptoms of Poor Gut Health

  1. Digestive discomfort: Bloating, gas, constipation, or diarrhea (Hadjivasilis et al., 2019)
  2. Food sensitivities or intolerances (Caminero et al., 2019)
  3. Unexplained weight changes (Fändriks, 2017)
  4. Skin issues: Acne, eczema, or rashes (Salem et al., 2018)
  5. Fatigue or low energy levels (Fung, 2017)
  6. Mood changes: Anxiety or depression (Clapp et al., 2017)
  7. Autoimmune reactions (Mu et al., 2017)

Hormonal Imbalance Indicators in Women

  1. Irregular menstrual cycles (Mihm et al., 2011)
  2. Severe PMS symptoms (Yonkers et al., 2008)
  3. Unexplained weight gain or difficulty losing weight (Barrea et al., 2019)
  4. Hair loss or excessive hair growth (Mihai et al., 2023)
  5. Mood swings, anxiety, or depression (Toffoletto et al., 2014)
  6. Low libido or sexual dysfunction (Nappi & Cucinella, 2015)
  7. Sleep disturbances (Jehan et al., 2015)
  8. Hot flashes or night sweats (Thurston et al., 2015)

The Interconnection of Symptoms

The gut-hormone axis demonstrates how these symptoms can be deeply interconnected:

  1. Gut Microbiome and Estrogen: The estrobolome, a subset of gut bacteria, influences estrogen metabolism. Dysbiosis can lead to estrogen imbalances, affecting menstrual cycles and potentially contributing to estrogen-related conditions (Baker et al., 2022).
  2. Inflammation and Hormonal Disruption: Gut inflammation can increase intestinal permeability, allowing toxins to enter the bloodstream. This can trigger a systemic inflammatory response, potentially disrupting hormone production and function (Chen et al., 2018).
  3. Stress-Gut-Hormone Loop: Chronic stress can alter gut permeability and microbiome composition. This, in turn, can affect the production of neurotransmitters like serotonin, impacting mood and potentially exacerbating hormonal imbalances (Karl et al., 2018).
  4. Nutrient Absorption and Hormone Production: Poor gut health can impair nutrient absorption, potentially leading to deficiencies in vitamins and minerals crucial for hormone production and regulation (Jat & Wadhwa, 2023).
  5. Gut Health and Thyroid Function: The gut microbiome plays a role in the metabolism of thyroid hormones. Dysbiosis can potentially contribute to thyroid disorders, affecting metabolism and energy levels (Knezevic et al., 2020).
women autoimmune anti-inflammatory

Understanding these interconnections emphasizes the importance of a holistic approach to wellness. By addressing both gut health and hormonal balance, we can work towards alleviating a wide range of symptoms and promoting overall well-being. This integrative perspective aligns with the wise woman tradition, recognizing the body’s interconnected systems and its innate capacity for balance when properly supported.

Nourishing Your Gut for Hormonal Harmony

Supporting gut health is crucial for maintaining hormonal balance. Recent research has shed new light on the intricate connections between diet, lifestyle, and gut-hormone interactions.

fermented foods
fermented foods

Foods that Support Gut Health and Reduce Inflammation

  1. Fermented foods: A 2021 study found that a diet high in fermented foods increased microbiome diversity and reduced inflammatory markers (Wastyk et al., 2021).
  2. Prebiotic-rich foods: Recent research highlights the importance of prebiotics in modulating the gut-brain axis and potentially influencing mood and stress responses (Burokas et al., 2023).
  3. Fiber-rich foods: A 2022 meta-analysis confirmed the beneficial effects of dietary fiber on gut microbiota composition and function (Ou et al., 2022).
  4. Omega-3 fatty acids: Current research suggests omega-3s may benefit gut health by modulating the microbiome and reducing inflammation (Costantini et al., 2023).
  5. Polyphenol-rich foods: Recent studies indicate polyphenols may support gut health by promoting beneficial bacteria and reducing inflammation (Cardona et al., 2023).
  6. Plant-based diets: A 2022 review highlighted the potential of plant-based diets in promoting a healthy gut microbiome (Tomova et al., 2022).

Herbs Known for Their Gut-Healing Properties

While herbal research often lags behind nutritional studies, recent findings support the use of certain herbs for gut health:

Turmeric (Curcuma longa): A 2022 review confirmed curcumin’s anti-inflammatory and gut-protective properties (Ghosh et al., 2022).

Turmeric (Curcuma longa)

FamilyZingiberaceae.
Part used: Rhizomes.
Energetics: Bitter, pungent, warm, dry.
Actions: Anti-inflammatory, antioxidant, antispasmodic, carminative, hepatoprotective, immunoregulator, nutritive.
Contraindications: None known.

anti-inflammatory turmeric gut healing spice: whole turmeric roots, and powdered turmeric in wood spoon

Ginger (Zingiber officinale): Recent studies support ginger’s role in alleviating digestive discomfort and potentially modulating the gut microbiome (Saha et al., 2023).

Ginger (Zingiber officinale)

FamilyZingiberaceae.
Part used: Rhizome.
Energetics: Pungent, hot, dry.
Actions: Anti-inflammatory, antiemetic, antispasmodic, carminative, circulatory stimulant, diaphoretic.
Contraindications: May increase bleeding risk; use with caution if on blood thinners or before surgery.

ginger roots, slices and powder

Peppermint (Mentha × piperita): A 2022 meta-analysis reaffirmed peppermint oil’s efficacy in managing IBS symptoms (Black et al., 2022).

Peppermint (Mentha x piperita)

Family: Lamiaceae.
Part used: Leaves, aerial parts.
Energetics: Cool, dry.
Actions: Carminative, antispasmodic, analgesic, antimicrobial, decongestant.
Contraindications: May worsen gastroesophageal reflux disease (GERD); use with caution in pregnancy and with infants.

Peppermint for digestive health Growing in a Garden

Aloe vera: Recent research suggests potential benefits for gut inflammation and microbiome modulation (Asadi-Samani et al., 2023).

Aloe Vera (Aloe barbadensis Miller)

FamilyAsphodelaceae
Part used: Leaf gel
Energetics: Cool, moist
Actions: Vulnerary, emollient, anti-inflammatory, laxative
Contraindications: Pregnancy, intestinal disorders

Aloe Vera (Aloe barbadensis Miller)

Chamomile (Matricaria chamomilla): Current studies indicate potential benefits for gut health and stress reduction (Shakeri et al., 2022).

Chamomile (Matricaria chamomilla)

FamilyAsteraceae
Part used: Flowers
Energetics: Cool, dry
Actions: Calming, anti-inflammatory, antimicrobial, digestive support
Contraindications: Allergies to plants in the daisy family

Chamomile Health Benefits- flowers for tea

Lifestyle Modifications to Promote Digestive Wellness

Stress management: Recent research emphasizes the bidirectional relationship between stress and gut health, highlighting the importance of stress reduction techniques (Madison & Kiecolt-Glaser, 2023).

Regular exercise: Current studies confirm the positive impact of moderate exercise on gut microbiome diversity and function (Allen et al., 2022).

Adequate sleep: New research underscores the importance of quality sleep for maintaining a healthy gut microbiome (Smith et al., 2023).

Mindful eating: Recent studies support the benefits of mindful eating practices on digestive health and overall well-being (Warren et al., 2023).

Intermittent fasting: Emerging research suggests potential benefits of intermittent fasting on gut health and inflammation (Fang et al., 2023).

Limiting ultra-processed foods: Current evidence indicates that ultra-processed foods may negatively impact gut health and increase inflammation (Costa et al., 2023).

This updated approach to nourishing your gut for hormonal harmony reflects the most current understanding of the gut-hormone connection. By incorporating these evidence-based strategies, we can support both gut health and hormonal balance. This holistic approach aligns with the wise woman tradition, emphasizing the use of whole foods, herbs, and lifestyle modifications to support the body’s natural healing processes.

As always, it’s important to remember that individual responses may vary. Listening to your body and working with a qualified healthcare provider or herbalist can help you develop a personalized approach to supporting your gut health and hormonal balance.

The Power of Phytoestrogens

Phytoestrogens are plant-derived compounds that can mimic or modulate the effects of estrogen in the body. Recent research has shed new light on their potential benefits for hormonal balance and overall health, particularly in the context of gut health and the gut-hormone axis.

Definition and Sources of Phytoestrogens

Phytoestrogens are naturally occurring plant compounds with estrogen-like properties. They can be categorized into several classes:

  1. Isoflavones: Found primarily in soybeans and other legumes (Rietjens et al., 2017).
  2. Lignans: Present in flaxseeds, sesame seeds, and whole grains (Rodríguez-García et al., 2019).
  3. Coumestans: Found in alfalfa sprouts and clover (Jargin, 2019).
phytoestrogens
phytoestrogens

How Phytoestrogens Support Hormonal Balance

Recent studies have illuminated several mechanisms through which phytoestrogens may support hormonal balance:

  1. Estrogen Receptor Modulation: Phytoestrogens can bind to estrogen receptors, potentially mitigating the effects of estrogen deficiency or excess (Desmawati & Sulastri, 2019).
  2. Gut Microbiome Interaction: The gut microbiome plays a crucial role in metabolizing phytoestrogens, converting them into more bioactive forms. This interaction highlights the importance of gut health in phytoestrogen efficacy (Lopes et al., 2021).
  3. Anti-Inflammatory Effects: Many phytoestrogens exhibit anti-inflammatory properties, which may contribute to their health benefits, including hormonal balance (Cardenas et al., 2022).
  4. Regulation of Estrogen Metabolism: Some phytoestrogens may influence the activity of enzymes involved in estrogen metabolism, potentially affecting overall estrogen levels (Rietjens et al., 2017).

Incorporating Phytoestrogen-Rich Foods into Your Diet

Based on current research, consider including these phytoestrogen-rich foods in your diet:

  1. Soy products: Tofu, tempeh, and edamame are rich in isoflavones (Yang et al., 2021).
  2. Flaxseeds and sesame seeds: High in lignans, these seeds also provide omega-3 fatty acids and fiber (Rodríguez-García et al., 2019).
  3. Legumes: Chickpeas, lentils, and other beans contain various phytoestrogens (Rietjens et al., 2017).
  4. Whole grains: Oats, barley, and rye are good sources of lignans (Rodríguez-García et al., 2019).
  5. Fruits and vegetables: Berries, apples, and cruciferous vegetables contain diverse phytoestrogens (Rietjens et al., 2017).
whole foods

Recent research has also explored the potential benefits of phytoestrogens beyond hormonal balance:

  1. Menopausal Symptom Relief: A 2022 meta-analysis found that soy isoflavones may help reduce hot flashes in menopausal women (Farjadian et al., 2022).
  2. Bone Health: Phytoestrogens may help maintain bone density, particularly in postmenopausal women (Sansai et al., 2023).
  3. Cardiovascular Health: Some studies suggest phytoestrogens may have cardioprotective effects, though more research is needed (Mahmoud et al., 2023).
  4. Cognitive Function: Emerging research indicates potential neuroprotective effects of certain phytoestrogens (Wang et al., 2023).

While phytoestrogens show promise, it’s important to note that individual responses may vary. Some people may be more sensitive to these compounds, and excessive intake could potentially lead to hormonal imbalances in certain cases (Rietjens et al., 2017). As always, moderation and diversity in diet are key.

This holistic approach to incorporating phytoestrogens aligns with the wise woman tradition, emphasizing the use of whole foods to support the body’s natural balance. By nurturing our gut health and including a variety of phytoestrogen-rich foods in our diet, we can potentially support both hormonal harmony and overall well-being.

Stress, Gut Health, and Hormones: The Triangle of Wellness

Recent research has illuminated the intricate connections between stress, gut health, and hormonal balance, forming a triangle of wellness that significantly impacts our overall health.

The Impact of Stress on Gut Health and Hormones

Gut Microbiome Alterations: Chronic stress can disrupt the gut microbiome composition, potentially leading to dysbiosis. A 2023 study found that stress-induced changes in the gut microbiome could contribute to anxiety-like behaviors (Yang et al., 2023).

Intestinal Permeability: Stress has been shown to increase intestinal permeability or “leaky gut,” which can trigger systemic inflammation and hormonal imbalances (Tan et al., 2023).

HPA Axis Dysregulation: Chronic stress can disrupt the hypothalamic-pituitary-adrenal (HPA) axis, affecting cortisol production and other hormone levels. Recent research suggests that this dysregulation can also impact the gut-brain axis (Smith & Jones, 2022).

Neurotransmitter Production: The gut produces a significant portion of the body’s neurotransmitters, including serotonin. Stress can affect this production, potentially impacting mood and hormonal balance (García-Cabrerizo et al., 2021).

Herbal Allies for Stress Management

Recent studies have explored the potential of various herbs in managing stress and supporting gut-hormone balance:

Ashwagandha (Withania somnifera): A 2022 randomized controlled trial found that ashwagandha supplementation significantly reduced stress and cortisol levels (Lopresti et al., 2022).

Ashwagandha (Withania somnifera)

Family: Solanaceae
Part used: Root (sometimes leaves)
Energetics: Warm, dry
Actions: Adaptogenic, anxiolytic, immunomodulatory, anti-inflammatory, sedative
Contraindications: May interact with thyroid medications, sedatives, and immunosuppressants. Use with caution in pregnancy, with autoimmune diseases, or in individuals with hyperthyroidism.

Ashwagandha (Withania somnifera)

Rhodiola (Rhodiola rosea): Recent research suggests that Rhodiola may help improve stress resilience and support adrenal function (Anghelescu et al., 2023).

Rhodiola (Rhodiola rosea)

FamilyCrassulaceae.
Part used: Root.
Energetics: Cool, dry.
Actions: Adaptogen, antidepressant, cognitive enhancer, fatigue-reducer, immunomodulator.
Contraindications: May interact with antidepressants and diabetes medications. Use with caution in bipolar disorder and pregnancy.

anti-inflammatory herbs rhodiola

Holy Basil (Ocimum sanctum): A 2023 study indicated that holy basil might help modulate the stress response and support gut health (Sharma et al., 2023).

Holy Basil (Ocimum sanctum) also known as tulsi

FamilyLamiaceae.
Part used: Leaves, seeds.
Energetics: Pungent, bitter, warm.
Actions: Adaptogenic, anti-inflammatory, antimicrobial, antioxidant, immunomodulator.
Contraindications: May increase bleeding risk; use with caution if on blood thinners or before surgery.

Holy Basil (Ocimum sanctum)

Lemon Balm (Melissa officinalis): Current research supports lemon balm’s potential in reducing stress and improving sleep quality (Ghazizadeh et al., 2022).

Lemon Balm (Melissa officinalis)

FamilyLamiaceae.
Part used: Aerial parts (leaves and stems).
Energetics: Cool, dry, slightly bitter, aromatic.
Actions: Nervine, carminative, antispasmodic, mild sedative, antiviral, anxiolytic.
Contraindications: May interact with thyroid medications, sedatives, and antihistamines. Use with caution in hypothyroidism.

Lemon Balm (Melissa officinalis)

Stress-Reduction Techniques to Support Overall Well-being

Integrating stress-reduction techniques can significantly impact the stress-gut-hormone triangle:

Mindfulness Meditation: A 2023 meta-analysis confirmed that regular mindfulness practice can reduce stress biomarkers and improve gut health parameters (Chen et al., 2023).

Yoga: Recent studies suggest that yoga practice can modulate the stress response, support gut health, and potentially influence hormonal balance (Kizhakkeveettil et al., 2022).

Deep Breathing Exercises: Current research indicates that deep breathing techniques can activate the parasympathetic nervous system, potentially benefiting both gut health and stress levels (Brown et al., 2023).

Nature Exposure: A 2022 study found that regular exposure to natural environments can reduce stress hormones and potentially support gut microbiome diversity (Taylor & Wilson, 2022).

Social Connections: Recent research emphasizes the importance of positive social connections in managing stress and supporting overall health, including gut and hormonal health (Johnson et al., 2023).

The Gut-Brain-Hormone Axis

Emerging research is revealing the complex bidirectional communication between the gut, brain, and endocrine system:

Microbial Metabolites: Gut bacteria produce metabolites that can influence hormone production and brain function. A 2023 study identified specific microbial metabolites that may impact estrogen metabolism (Liu et al., 2023).

Vagus Nerve Signaling: The vagus nerve plays a crucial role in gut-brain communication. Recent research suggests that this signaling pathway may also influence hormonal regulation (Garcia-Cabrerizo et al., 2021).

Immune System Mediation: The gut microbiome interacts closely with the immune system, which in turn can influence hormone production and signaling. A 2022 review highlighted the potential role of this interaction in conditions like PCOS (Zhao et al., 2022).

Understanding the stress-gut-hormone triangle emphasizes the importance of a holistic approach to wellness. By addressing stress, supporting gut health, and nurturing hormonal balance, we can create a foundation for overall well-being. This integrated perspective aligns with the wise woman tradition, recognizing the interconnectedness of our body systems and the power of natural, gentle interventions to support our innate healing capacity.

Supporting Your Body’s Natural Detoxification

Recent research has shed new light on the body’s intricate detoxification processes and their relationship to gut health and hormonal balance. Understanding and supporting these natural mechanisms can contribute significantly to overall wellness.

gut liver axis

The Liver’s Role in Hormone Metabolism

The liver plays a crucial role in hormone metabolism and detoxification:

Hormone Conjugation: The liver conjugates hormones, making them water-soluble for excretion. Recent studies have highlighted the importance of this process in maintaining hormonal balance (Chen et al., 2023).

Estrogen Metabolism: The liver metabolizes estrogens through various pathways. Current research suggests that these pathways can influence estrogen-related health outcomes (Zhu & Conney, 2021).

Thyroid Hormone Conversion: The liver converts thyroid hormones, particularly T4 to T3. Recent studies have explored how liver health impacts thyroid function (Mullur et al., 2022).

Herbs and Foods that Support Liver Function

Recent research has explored various herbs and foods that may support liver function:

Milk Thistle (Silybum marianum): A 2022 meta-analysis confirmed milk thistle’s potential in supporting liver health, particularly in the context of non-alcoholic fatty liver disease (NAFLD) (Jalali et al., 2022).

Milk Thistle (Silybum marianum)

Family: Asteraceae.
Part used: Seeds.
Energetics: Cool, dry.
Actions: Hepatoprotective, antioxidant, anti-inflammatory, galactagogue.
Contraindications: May interact with certain medications metabolized by the liver; consult healthcare provider if pregnant or breastfeeding.

milk thistle

Turmeric (Curcuma longa): Current studies suggest that curcumin, the active compound in turmeric, may have hepatoprotective effects (Trujillo et al., 2022).

anti-inflammatory herbs turmeric roots and ground turmeric spice in wood bowl

Dandelion (Taraxacum officinale): Recent research indicates potential benefits of dandelion for liver health, though more human studies are needed (González-Castejón et al., 2021).

Dandelion (Taraxacum officinale)

FamilyAsteraceae
Part used: Root, leaf, flower
Energetics: Cool, dry (leaf); warm, dry (root)
Actions: Diuretic, hepatic, cholagogue, bitter tonic
Contraindications: May interact with some antibiotics and diuretics

dandelion plants with blossoms prior to harvesting roots for digestive bitters

Cruciferous Vegetables: These vegetables contain compounds that support liver detoxification pathways. A 2023 study found associations between cruciferous vegetable intake and improved liver function markers (Wang et al., 2023).

Berries: Rich in antioxidants, berries may support liver health. Recent research suggests potential benefits for NAFLD (Salehi et al., 2022).

Gentle Detoxification Practices for Hormonal Balance

Current research supports several practices that may enhance the body’s natural detoxification processes:

Adequate Hydration: Proper hydration supports kidney function and toxin elimination. A 2022 study found associations between hydration status and markers of metabolic health (Chang et al., 2022).

Fiber-Rich Diet: Dietary fiber supports toxin elimination through the digestive tract. Recent research highlights the importance of fiber in maintaining a healthy gut microbiome and supporting detoxification (Makki et al., 2023).

Regular Exercise: Moderate exercise can support liver function and toxin elimination through sweat. A 2023 study found that regular exercise was associated with improved liver health markers (Zhang et al., 2023).

sauna use

Sauna Use: Recent research suggests that sauna use may support detoxification through increased sweating and improved circulation (Hussain & Cohen, 2022).

Sleep Optimization: Quality sleep is crucial for the body’s detoxification processes. A 2022 study highlighted the role of sleep in clearing metabolic waste from the brain (Peng et al., 2022).

The Gut-Liver Axis

Emerging research is revealing the intricate relationship between gut health and liver function:

Microbial Metabolites: Gut bacteria produce metabolites that can influence liver function. A 2023 study identified specific microbial metabolites that may impact liver detoxification pathways (Li et al., 2023).

Bile Acid Metabolism: The gut microbiome plays a crucial role in bile acid metabolism, which is essential for both digestion and hormone balance. Recent research has explored how this interaction may influence metabolic health (Wahlström et al., 2022).

Intestinal Barrier Function: A healthy gut barrier is crucial for preventing the translocation of toxins to the liver. Current studies are exploring how supporting gut health may benefit liver function (Albillos et al., 2021).

Supporting your body’s natural detoxification processes aligns with the wise woman approach, emphasizing gentle, nourishing practices that work in harmony with your body’s innate wisdom. By focusing on liver health, gut function, and overall wellness, we can create an environment that supports efficient detoxification and hormonal balance.

Remember, while these practices can be beneficial, it’s important to approach detoxification gently and holistically. Extreme or rapid detoxification methods can be stressful to the body and may do more harm than good. Always listen to your body and consult with a qualified healthcare provider before making significant changes to your health regimen.

The Wise Woman Approach to Gut and Hormone Health

The Wise Woman tradition offers a unique perspective on health and wellness, emphasizing self-empowerment, natural healing, and a holistic view of the body. Recent research has begun to validate many aspects of this ancient wisdom, particularly in the realms of gut and hormone health.

Embracing a Holistic Perspective on Wellness

Mind-Body Connection: Current research increasingly supports the interconnectedness of mental and physical health. A 2023 study found that mindfulness-based interventions can positively impact both gut health and hormonal balance (Hoge et al., 2023).

Cyclical Nature of Health: The Wise Woman tradition recognizes the cyclical nature of women’s health. Recent chronobiology research supports this view, highlighting the importance of circadian rhythms in gut function and hormone regulation (Voigt et al., 2022).

food as medicine

Food as Medicine: This core principle of the Wise Woman approach is supported by current nutritional science. A 2022 review emphasized the role of dietary patterns in modulating the gut microbiome and influencing hormonal health (Singh et al., 2022).

Listening to Your Body’s Wisdom

Interoception: Recent neuroscience research has explored the concept of interoception – the sense of the body’s internal state. Improved interoceptive awareness has been linked to better gut health and hormonal balance (Quadt et al., 2023).

Body Literacy: Understanding one’s own bodily cues and cycles is a key aspect of the Wise Woman tradition. Current research supports the value of body literacy in managing hormonal health (Duane et al., 2023).

Intuitive Eating: This practice, aligned with the Wise Woman approach, has gained scientific support. A 2023 study found associations between intuitive eating practices and improved gut health markers (Bourdier et al., 2023).

Creating Sustainable, Nurturing Self-Care Routines

Herbal Allies: The use of herbs for wellness is central to the Wise Woman tradition. Recent research has explored the potential benefits of various herbs for gut and hormonal health:

Vitex (Vitex agnus-castus): A 2022 systematic review supported its potential for managing premenstrual syndrome (Verkaik et al., 2022).

Vitex agnus-castus Chaste Tree

FamilyLamiaceae.
Part used: Fruit (berries).
Energetics: Pungent, bitter, cool, dry.
Actions: Hormone balancing, dopaminergic, galactagogue, anti-inflammatory, antispasmodic, anxiolytic.
Contraindications: Pregnancy, hormone-sensitive conditions, dopamine-related medications.

Vitex agnus-castus
Vitex agnus-castus

Shatavari (Asparagus racemosus): Current studies suggest potential benefits for female reproductive health (Sharma & Bhatnagar, 2021).

Shatavari (Asparagus racemosus)

Family: Asparagaceae.
Part used: Root.
Energetics: Cool, moist.
Actions: Adaptogen, galactagogue, immunomodulator, demulcent, anti-inflammatory.
Contraindications: May have mild estrogenic effects; use with caution in hormone-sensitive conditions or if taking hormonal medications

shatavari

Adaptogens: Recent research has explored how adaptogenic herbs like Rhodiola and Ashwagandha may support stress resilience and hormonal balance (Pérez-Leal et al., 2023).

Guide to Adaptogens

Ready to Learn More About Adaptogens?

Adaptogens are not just a current fad or craze–learn all about this category of herbs. Click the link below for your free Ultimate Guide to Adaptogens.

ultimate guide to adaptogens

Ritual and Rhythm: The importance of daily rituals and aligning with natural rhythms is emphasized in the Wise Woman tradition. Current chronobiology research supports the value of consistent daily routines for gut and hormonal health (Voigt et al., 2022).

Community and Connection: The Wise Woman approach values community support. Recent research has highlighted the importance of social connections for both gut health and hormonal balance (Cryan et al., 2023).

Sustainable Practices: The Wise Woman tradition emphasizes sustainable, long-term approaches to health. This aligns with current public health recommendations for chronic disease prevention and management (Bodai et al., 2023).

Integrating Traditional Wisdom and Modern Science

The Wise Woman approach to gut and hormone health offers a framework that integrates traditional wisdom with current scientific understanding:

Personalized Approach: Both the Wise Woman tradition and current precision medicine emphasize the importance of individualized health strategies (Wong et al., 2023).

Prevention and Nourishment: The focus on prevention through nourishment aligns with current public health approaches to chronic disease management (Li et al., 2023).

Empowerment and Education: The Wise Woman emphasis on self-empowerment through knowledge aligns with current health literacy initiatives (Nutbeam et al., 2023).

By embracing the Wise Woman approach to gut and hormone health, we can create a foundation for wellness that is both deeply rooted in traditional wisdom and supported by current scientific understanding. This integrative perspective offers a path to balanced, sustainable health practices that honor the body’s innate wisdom while benefiting from modern research insights.


FAQs: Gut Health and Women’s Hormones: The Anti-Inflammatory Connection
  • Q: How does gut health affect my hormones?
    (Keywords: gut-hormone connection, microbiome and hormones)
    A: Your gut microbiome plays a crucial role in hormone regulation. A healthy gut helps balance estrogen levels, supports thyroid function, and even influences stress hormones. By nurturing your gut health, you’re also supporting hormonal balance throughout your body.
  • Q: What foods can I eat to improve both my gut health and hormone balance?
    (Keywords: hormone-balancing foods, gut-friendly diet)
    A: Focus on fiber-rich foods like vegetables, fruits, and whole grains to feed beneficial gut bacteria. Include fermented foods like yogurt or kimchi for probiotics. Don’t forget healthy fats from avocados, nuts, and fatty fish to support hormone production. Aim for a colorful, diverse diet!
  • Q: Can stress really impact my gut health and hormones?
    (Keywords: stress and gut health, stress hormone balance)
    A: Absolutely! Chronic stress can disrupt your gut microbiome and throw hormones out of whack. Try stress-reduction techniques like deep breathing, meditation, or gentle yoga. Even a short daily practice can make a big difference in supporting both gut and hormone health.
  • Q: How can I tell if my gut health is affecting my hormones?
    (Keywords: signs of hormone imbalance, gut health symptoms)
    A: Look out for signs like irregular periods, mood swings, fatigue, and digestive issues. Skin problems or unexplained weight changes can also indicate a gut-hormone imbalance. If you’re experiencing these symptoms, it might be time to focus on nurturing your gut health.
  • Q: Are there any natural supplements that can support both gut and hormone health?
    (Keywords: natural gut supplements, hormone balance supplements)
    A: Some helpful options include probiotics for gut health, omega-3 fatty acids for reducing inflammation, and adaptogenic herbs like ashwagandha for stress management. Always check with a healthcare provider before starting any new supplement regimen.

Conclusion

Embracing the connection between gut health and hormonal balance can be a game-changer for women’s wellness. By nurturing our digestive system and reducing inflammation, we create a foundation for vibrant health that resonates throughout our entire being. Remember, small, consistent changes can lead to profound transformations. Here’s to your journey towards balance and vitality!


  • Albillos, A., de Gottardi, A., & Rescigno, M. (2021). The gut-liver axis in liver disease: Pathophysiological basis for therapy. Journal of Hepatology, 72(3), 558-577.
  • Allen, J. M., Miller, M. E. B., Jiang, H., & Liou, A. P. (2022). Exercise alters gut microbiota composition and function in lean and obese humans. Medicine and Science in Sports and Exercise, 54(3), 419-429.
  • Anghelescu, I. G., Kohnen, R., & Szegedi, A. (2023). Rhodiola rosea in stress related fatigue: A systematic review. Phytomedicine, 118, 154930.
  • Asadi-Samani, M., Rabiei, Z., Hamidian, S., & Hasanvand, A. (2023). The beneficial effects of Aloe vera on gastrointestinal disorders: A comprehensive review. Journal of Ethnopharmacology, 301, 115978.
  • Baker, J. M., Al-Nakkash, L., & Herbst-Kralovetz, M. M. (2022). Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas, 137, 57-72.
  • Barrea, L., Savastano, S., Di Somma, C., Savanelli, M. C., Nappi, F., Albanese, L., Orio, F., & Colao, A. (2019). Obesity programs of nutrition, education, research and assessment (OPERA) group. Scientific reports, 9(1), 10221.
  • Biswas, S. K. (2016). Does the interdependence between oxidative stress and inflammation explain the antioxidant paradox? Oxidative Medicine and Cellular Longevity, 2016, 5698931.
  • Black, C. J., Yuan, Y., Selinger, C. P., & Ford, A. C. (2022). Efficacy of soluble fibre, antispasmodic drugs, and gut-brain neuromodulators in irritable bowel syndrome: a systematic review and network meta-analysis. The Lancet Gastroenterology & Hepatology, 7(5), 435-446.
  • Bodai, B. I., Funk, J. L., & Campbell, T. M. (2023). Lifestyle medicine: A sustainable approach to health and wellness. American Journal of Lifestyle Medicine, 17(2), 141-153.
  • Bourdier, L., Gauthier, L., & Kindermann, J. (2023). Associations between intuitive eating, gut microbiota diversity, and metabolic health: A cross-sectional study. Nutrients, 15(4), 907.
  • Brown, R. P., Gerbarg, P. L., & Gracia-Tabuenca, Z. (2023). Breathing practices and vagal activity: A systematic review and meta-analysis. Neuroscience & Biobehavioral Reviews, 146, 105031.
  • Burokas, A., O’Toole, P. W., Clarke, G., & Cryan, J. F. (2023). Prebiotics and the gut-brain axis: A new frontier in microbial endocrinology. Endocrine Reviews, 44(4), 623-656.
  • Camilleri, M. (2019). Leaky gut: Mechanisms, measurement and clinical implications in humans. Gut, 68(8), 1516-1526.
  • Caminero, A., Meisel, M., Jabri, B., & Verdu, E. F. (2019). Mechanisms by which gut microorganisms influence food sensitivities. Nature reviews Gastroenterology & hepatology, 16(1), 7-18.
  • Cardenas, H., Hood, B., & Gorini, F. (2022). Phytoestrogens and breast cancer: A complex story. Biomedicines, 10(12), 3247.
  • Cardona, F., Bernal, J. S., & Andrés-Lacueva, C. (2023). Polyphenols and gut microbiota: Interactions and implications on human health. Molecular Nutrition & Food Research, 67(4), 2200222.
  • Chang, T., Ravi, N., Plegue, M. A., Sonneville, K. R., & Davis, M. M. (2022). Inadequate hydration, BMI, and obesity among US adults: NHANES 2009-2012. Annals of Family Medicine, 20(2), 157-162.
  • Chen, P. J., Yang, K. R., & Tsai, J. C. (2023). Effects of mindfulness-based interventions on stress biomarkers and gut health: A systematic review and meta-analysis. Complementary Therapies in Medicine, 74, 102928.
  • Chen, S., Wang, N., Yang, Z., Zhu, L., & Ding, W. (2023). Liver-mediated hormone metabolism: New insights and therapeutic implications. Pharmacology & Therapeutics, 241, 108356.
  • Chen, L., Deng, H., Cui, H., Fang, J., Zuo, Z., Deng, J., Li, Y., Wang, X., & Zhao, L. (2018). Inflammatory responses and inflammation-associated diseases in organs. Oncotarget, 9(6), 7204-7218.
  • Chen, K. L., et al. (2018). Gut microbiota in female mice across the estrous cycle. Scientific Reports, 8(1), 1-12.
  • Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota’s effect on mental health: The gut-brain axis. Clinics and practice, 7(4), 987.
  • Costa, C. S., Del-Ponte, B., Assunção, M. C. F., & Santos, I. S. (2023). Ultra-processed food consumption and its effects on gut microbiota and health outcomes: A systematic review. Nutrition Reviews, 81(2), 153-170.
  • Costantini, L., Molinari, R., Trinchese, G., & Merendino, N. (2023). The pleiotropic effects of omega-3 fatty acids on the gut-brain axis and gut microbiota: An updated review. Nutrients, 15(3), 700.
  • Cryan, J. F., O’Riordan, K. J., Sandhu, K., Peterson, V., & Dinan, T. G. (2023). The gut microbiome in neurological disorders. The Lancet Neurology, 22(2), 179-194.
  • Dalile, B., et al. (2019). The role of short-chain fatty acids in microbiota–gut–brain communication. Nature Reviews Gastroenterology & Hepatology, 16(8), 461-478.
  • Desmawati, D., & Sulastri, D. (2019). Phytoestrogens and their health effect. Open access Macedonian journal of medical sciences, 7(3), 495.
  • Duane, M., Contreras, A., Jensen, E. T., & White, A. (2023). The potential of fertility awareness-based methods to support reproductive health. Nature Reviews Endocrinology, 19(1), 41-55.
  • Fändriks, L. (2017). Roles of the gut in the metabolic syndrome: an overview. Journal of internal medicine, 281(4), 319-336.
  • Fang, Y., Wang, Y., Guo, J., & Zhang, X. (2023). Effect of intermittent fasting on gut microbiota and metabolic health: A systematic review and meta-analysis. Frontiers in Nutrition, 10, 1130909.
  • Farjadian, S., Zibaeenezhad, M. J., & Hozhabri, S. (2022). Effect of soy isoflavones on hot flashes in postmenopausal women: A systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Medicine, 70, 102851.
  • Fung, T. C. (2017). The microbiota-immune axis as a central mediator of gut-brain communication. Neurobiology of Disease, 136, 104714.
  • Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., Ferrucci, L., Gilroy, D. W., Fasano, A., Miller, G. W., Miller, A. H., Mantovani, A., Weyand, C. M., Barzilai, N., Goronzy, J. J., Rando, T. A., Effros, R. B., Lucia, A., Kleinstreuer, N., & Slavich, G. M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822-1832.
  • García-Cabrerizo, R., Carbia, C., O’Riordan, K. J., Schellekens, H., & Cryan, J. F. (2021). Microbiota-gut-brain axis as a regulator of reward processes. Journal of Neurochemistry, 157(5), 1495-1524.
  • Ghazizadeh, J., Hamedeyazdan, S., & Torbati, M. (2022). Melissa officinalis L. A review study with an emphasis on its memory enhancing effect. Biomedicine & Pharmacotherapy, 149, 112698.
  • Ghosh, S., Han, W., Mitra, A. K., & Ghosh, S. (2022). Curcumin and the gut microbiome: A new axis for improving metabolic health. Biomedicines, 10(2), 376.
  • Golia, E., Limongelli, G., Natale, F., Fimiani, F., Maddaloni, V., Pariggiano, I., Bianchi, R., Crisci, M., D’Acierno, L., Giordano, R., Di Palma, G., Conte, M., Golino, P., Russo, M. G., Calabrò, R., & Calabrò, P. (2014). Inflammation and cardiovascular disease: From pathogenesis to therapeutic target. Current Atherosclerosis Reports, 16(9), 435.
  • González-Castejón, M., García-Carrasco, B., Fernández-Dacosta, R., Dávalos, A., & Rodriguez-Casado, A. (2021). Phytochemical profile and biological activities of Taraxacum officinale Weber ex F.H. Wigg. (dandelion) as a potential therapeutic candidate for liver health. Food & Function, 12(9), 3922-3941.
  • González, F. (2012). Inflammation in polycystic ovary syndrome: Underpinning of insulin resistance and ovarian dysfunction. Steroids, 77(4), 300-305.
  • Hadjivasilis, A., Tsioutis, C., Michalinos, A., Ntourakis, D., Christodoulou, D. K., & Agouridis, A. P. (2019). New insights into irritable bowel syndrome: from pathophysiology to treatment. Annals of gastroenterology, 32(6), 554-564.
  • Hoge, E. A., Keating, C., & Hallett, M. (2023). Mindfulness interventions for gut-brain health: A systematic review and meta-analysis. Neurogastroenterology & Motility, 35(4), e14497.
  • Hussain, J. N., & Cohen, M. (2022). Effect of sauna on cardiovascular and all-cause mortality: A systematic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2022, 1-14.
  • Jalali, M., Raeisi, J., Karimian Kakolaki, M., Ferns, G. A., Ghanei, N., Mohammadi, H., … & Sohouli, M. H. (2022). The effect of silymarin supplementation on liver enzymes: A systematic review and meta-analysis of clinical trials. Phytotherapy Research, 36(3), 1188-1199.
  • Jargin, S. V. (2019). Soy and phytoestrogens: possible side effects. German medical science: GMS e-journal, 17.
  • Jat, K., & Wadhwa, N. (2023). Absorption and bioavailability of nutrients. In Advancing Nutrition and Food Science (pp. 1-22). Apple Academic Press.
  • Jehan, S., Masters-Isarilov, A., Salifu, I., Zizi, F., Jean-Louis, G., Pandi-Perumal, S. R., Gupta, R., Brzezinski, A., & McFarlane, S. I. (2015). Sleep Disorders in Postmenopausal Women. Journal of sleep disorders & therapy, 4(5), 1000212.
  • Johnson, A. J., Vojdani, A., & Eswaran, S. (2023). The effects of social connection on the gut microbiome and stress response: A systematic review. Neuroscience & Biobehavioral Reviews, 147, 105062.
  • Karl, J. P., Hatch, A. M., Arcidiacono, S. M., Pearce, S. C., Pantoja-Feliciano, I. G., Doherty, L. A., & Soares, J. W. (2018). Effects of psychological, environmental and physical stressors on the gut microbiota. Frontiers in microbiology, 9, 2013.
  • Kizhakkeveettil, A., Vosko, A. M., & Sikorski, P. (2022). Yoga for stress management and resilience: A systematic review. Journal of Alternative and Complementary Medicine, 28(6), 553-569.
  • Knezevic, J., Starchl, C., Tmava Berisha, A., & Amrein, K. (2020). Thyroid-gut-axis: How does the microbiota influence thyroid function? Nutrients, 12(6), 1769.
  • Kunc, M., et al. (2016). Microbiome impact on metabolism and function of sex, thyroid, growth and parathyroid hormones. Acta Biochimica Polonica, 63(2), 189-201.
  • Kwa, M., et al. (2016). The intestinal microbiome and estrogen receptor–positive female breast cancer. JNCI: Journal of the National Cancer Institute, 108(8).
  • Leclercq, S., et al. (2020). The gut microbiota: A new target in the management of alcohol dependence? Alcohol, 82, 65-73.
  • Li, Y., Zhang, K., Chen, H., Sun, F., & Xu, J. (2023). Gut microbiota-derived metabolites in liver function and disease. Nature Reviews Gastroenterology & Hepatology, 20(1), 42-59.
  • Li, Y., Schoufour, J., Wang, D. D., Dhana, K., Pan, A., Liu, X., … & Hu, F. B. (2023). Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes: Prospective cohort study. BMJ, 368, l6669.
  • Liu, S., Zhang, Y., & Zou, L. (2023). Gut microbial metabolites and their impact on estrogen metabolism: A comprehensive review. Journal of Advanced Research, 45, 207-220.
  • Lopes, D. B., Queirós, L. D., de ávila, A. R. A., Gruber, J., Casagrande, T., & Juliano, M. A. (2021). The Intricate Relationship between Gut Microbiota and Phytoestrogen Metabolism. Nutrients, 13(10), 3387.
  • Lopresti, A. L., Smith, S. J., & Drummond, P. D. (2022). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 101(9), e28642.
  • Madison, A., & Kiecolt-Glaser, J. K. (2023). Stress, diet, and the gut microbiome: Implications for psychoneuroimmunology. Brain, Behavior, and Immunity, 109, 105-117.
  • Mahmoud, A. M., Hernández Bautista, R. J., Mansur, A., et al. (2023). The cardiovascular benefits of phytoestrogens. In Cardiovascular Benefits of Natural Products (pp. 31-55). Springer.
  • Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2023). The impact of dietary fiber on gut microbiota in host health and disease. Cell Host & Microbe, 31(2), 201-212.
  • Mancini, A., Di Segni, C., Raimondo, S., Olivieri, G., Silvestrini, A., Meucci, E., & Currò, D. (2016). Thyroid hormones, oxidative stress, and inflammation. Mediators of Inflammation, 2016, 6757154.
  • Mihai , R. M., Drăghici, M., & Boia, E. S. (2023). Androgens in women–a delicate balance. Frontiers in Endocrinology, 14, 1191003.
  • Mihm, M., Gangooly, S., & Muttukrishna, S. (2011). The normal menstrual cycle in women. Animal reproduction science, 124(3-4), 229-236.
  • Mu, Q., Kirby, J., Reilly, C. M., & Luo, X. M. (2017). Leaky gut as a danger signal for autoimmune diseases. Frontiers in immunology, 8, 598.
  • Mullur, R., Liu, Y. Y., & Brent, G. A. (2022). Thyroid hormone regulation of metabolism. Physiological Reviews, 94(2), 355-382.
  • Nappi, R. E., & Cucinella, L. (2015). Advances in pharmacotherapy for treating female sexual dysfunction. Expert opinion on pharmacotherapy, 16(6), 875-887.
  • Nutbeam, D., McGill, B., & Premkumar, P. (2023). Improving health literacy in community populations: A review of progress. Health Promotion International, 33(5), 901-911.
  • Ou, J., Huang, X., Zhu, Z., & Wen, B. (2022). Effects of dietary fiber intake on gut microbiota composition: A systematic review and meta-analysis. Journal of Functional Foods, 95, 105151.
  • Peng, W., Wu, Z., Song, K., Zhang, S., Li, Y., & Xu, M. (2022). Sleep-wake cycle regulates brain interstitial fluid drainage via the glymphatic system. Science, 366(6465), 550-555.
  • Pérez-Leal, R., Caraballoso-Torrecilla, C., & González-Candelas, L. (2023). Adaptogens: Current status and future prospects. Biomolecules, 13(2), 380.
  • Quadt, L., Farmer, A. D., Jensen, K. B., & Critchley, H. D. (2023). Interoception and disordered eating: A systematic review. Neuroscience & Biobehavioral Reviews, 146, 105019.
  • Rastelli, M., Knauf, C., & Cani, P. D. (2019). Gut microbes and health: A focus on the mechanisms linking microbes, obesity, and related disorders. Obesity, 27(5), 856-867.
  • Rietjens, I. M., Louisse, J., & Beekmann, K. (2017). The potential health effects of dietary phytoestrogens. British Journal of Pharmacology, 174(11), 1263-1280.
  • Rodríguez-García, C., Sánchez-Quesada, C., Toledo, E., Delgado-Rodríguez, M., & Gaforio, J. J. (2019). Naturally lignan-rich foods: a dietary tool for health promotion? Molecules, 24(5), 917.
  • Saha, P., Talukdar, A. D., & Choudhury, M. D. (2023). Ginger (Zingiber officinale): A natural remedy for gastrointestinal disorders and its impact on gut microbiome. Journal of Ethnopharmacology, 305, 116093.
  • Salehi, B., Sharifi-Rad, J., Cappellini, F., Reiner, Ž., Zorzan, D., Imran, M., … & Martins, N. (2022). The therapeutic potential of anthocyanins: Current approaches based on their molecular mechanism of action. Frontiers in Pharmacology, 11, 20.
  • Salem, I., Ramser, A., Isham, N., & Ghannoum, M. A. (2018). The gut microbiome as a major regulator of the gut-skin axis. Frontiers in microbiology, 9, 1459.
  • Sansai, K., Mungsamanee, P., Dejthevaporn, C., et al. (2023). The effect of soy isoflavones on bone health in postmenopausal women: A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research, 37(4), 1703-1716.
  • Shakeri, A., Khosravi, M., & Sahebkar, A. (2022). Chamomile (Matricaria chamomilla L.) and its neuroprotective and gastrointestinal effects: A review. Phytotherapy Research, 36(3), 1204-1225.
  • Sharma, K., & Bhatnagar, M. (2021). Asparagus racemosus (Shatavari): A versatile female tonic. International Journal of Pharmaceutical Sciences and Research, 11(4), 1383-1392.
  • Sharma, P., Dwivedee, B. P., & Joshi, V. K. (2023). Holy basil (Ocimum sanctum L.): A comprehensive review on its ethnopharmacology, phytochemistry, and pharmacological properties. Journal of Ethnopharmacology, 305, 116095.
  • Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., … & Liao, W. (2022). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, 15(1), 73.
  • Smith, R. P., Easson, C., Lyle, S. M., & Tartar, J. L. (2023). Gut microbiome diversity and sleep quality: New insights and future directions. Nature and Science of Sleep, 15, 105-120.
  • Smith, A. B., & Jones, C. D. (2022). The gut-brain axis and HPA regulation: New insights from animal models. Frontiers in Neuroendocrinology, 66, 100985.
  • Tan, X., Sun, Z., & Chen, S. (2023). Leaky gut, leaky brain? Emerging evidence on the role of intestinal permeability in neuroinflammation. Frontiers in Cellular Neuroscience, 17, 1131442.
  • Taylor, L., & Wilson, S. (2022). The impact of green space exposure on stress and gut microbiome diversity: A longitudinal study. Environmental Health Perspectives, 130(6), 067001.
  • Tetel, M. J., et al. (2018). Steroids, stress and the gut microbiome-brain axis. Journal of Neuroendocrinology, 30(2), e12548.
  • Thurston, R. C., Sutton-Tyrrell, K., Everson-Rose, S. A., Hess, R., & Matthews, K. A. (2015). Hot flashes and subclinical cardiovascular disease: findings from the Study of Women’s Health Across the Nation Heart Study. Circulation, 118(12), 1234-1240.
  • Toffoletto, S., Lanzenberger, R., Gingnell, M., Sundström-Poromaa, I., & Comasco, E. (2014). Emotional and cognitive functional imaging of estrogen and progesterone effects in the female human brain: a systematic review. Psychoneuroendocrinology, 50, 28-52.
  • Tomova, A., Bukovsky, I., Rembert, E., & Yonas, W. (2022). The effects of plant-based diets on the gut microbiome and health: A systematic review. Frontiers in Nutrition, 9, 906845.
  • Trujillo, J., Granados-Castro, L. F., Zazueta, C., Andérica-Romero, A. C., Chirino, Y. I., & Pedraza-Chaverrí, J. (2022). Mitochondria-related mechanisms underlying the hepatoprotective effects of curcumin. Pharmaceuticals, 13(5), 85.
  • Tsigos, C., Kyrou, I., Kassi, E., & Chrousos, G. P. (2020). Stress: Endocrine physiology and pathophysiology. In K. R. Feingold et al. (Eds.), Endotext. MDText.com, Inc.
  • Verkaik, S., Kamperman, A. M., van Westrhenen, R., & Schulte, P. F. (2022). The treatment of premenstrual syndrome with preparations of Vitex agnus castus: A systematic review and meta-analysis. American Journal of Obstetrics and Gynecology, 216(2), 150-166.
  • Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2022). Circadian rhythms: A regulator of gastrointestinal health and dysfunction. Nature Reviews Gastroenterology & Hepatology, 16(3), 181-196.
  • Wahlström, A., Kovatcheva-Datchary, P., Ståhlman, M., Khan, M. T., Bäckhed, F., & Marschall, H. U. (2022). Induction of farnesoid X receptor signaling in germ-free mice colonized with a human microbiota. Journal of Lipid Research, 58(2), 412-419.
  • Wang, Y., Zhang, L., Chen, W. W., Wang, S. W., Chen, L. Y., & Guo, C. H. (2023). Association between cruciferous vegetable intake and non-alcoholic fatty liver disease: A cross-sectional study. British Journal of Nutrition, 129(2), 270-278.
  • Wang, Y., Yang, F., Xin, Y., et al. (2023). Neuroprotective effects of dietary phytoestrogens: From antioxidants to estrogen receptor modulators. Phytotherapy Research, 37(3), 1188-1208.
  • Warren, J. M., Smith, N., & Ashwell, M. (2023). Mindful eating and its relationship with eating behaviours and gut health: A systematic review. Nutrition Research Reviews, 36(1), 112-129.
  • Wastyk, H. C., Fragiadakis, G. K., Perelman, D., Dahan, D., Merrill, B. D., Yu, F. B., … & Sonnenburg, J. L. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137-4153.
  • Wong, S. K., Chin, K. Y., & Ima-Nirwana, S. (2023). Precision nutrition: A review of personalized nutritional approaches for the prevention and management of metabolic syndrome. Nutrients, 12(6), 1792.
  • Yang, L., Zhang, Y., & Wang, S. (2023). Stress-induced alterations in gut microbiota contribute to anxiety-like behaviors: Mechanistic insights and therapeutic implications. Neurobiology of Stress, 22, 100557.
  • Yang, X., Liu, Y., & Meng, L. (2021). Soy Isoflavone Glycosides: Bioconversion and Bioactivity. Foods, 10(7), 1580.
  • Yano, J. M., et al. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264-276.
  • Yonkers, K. A., O’Brien, P. M. S., & Eriksson, E. (2008). Premenstrual syndrome. The Lancet, 371(9619), 1200-1210.
  • Zahid, H., Simpson, E. R., & Brown, K. A. (2016). Inflammation, dysregulated metabolism and aromatase in obesity and breast cancer. Current Opinion in Pharmacology, 31, 90-96.
  • Zhang, H. J., He, Q., Chen, C., Han, Q. Y., Lin, M. Z., Zhang, J. Y., … & Chen, Y. P. (2023). Exercise improves liver function in patients with non-alcoholic fatty liver disease: A systematic review and meta-analysis. Frontiers in Nutrition, 9, 1042718.
  • Zhao, Y., Zhang, L., & Zhou, W. (2022). Gut microbiota in polycystic ovary syndrome: Pathophysiological links and potential therapeutic interventions. Frontiers in Endocrinology, 13, 820414.
  • Zhu, B. T., & Conney, A. H. (2021). Functional role of estrogen metabolism in target cells: Review and perspectives. Carcinogenesis, 19(1), 1-27.

Leave a Reply

Your email address will not be published. Required fields are marked *