What Does “Balance Your Hormones” Even Mean?
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Hormonal Health: Is It Really A Balancing Act?
Have you ever wondered what “balancing your hormones” actually means?
The popular view is that men’s hormones look like this:
Testosterone (less) ⟷ Testosterone (more)
…And that women’s hormones look more like this:
♀︎ Estrogen ↭ Progesterone ⤵︎
⇣⤷ FSH ⤦ ↴ ☾ ⤹⤷ Luteinizing Hormone ⤦
DHEA ↪︎ Gonadotrophin ⤾
↪︎ Testosterone? ⥅⛢
Clear as mud, right?
But, don’t worry, Supplements McHerbal Inc will sell you something guaranteed to balance your hormones!
How can a supplement (or dietary adjustment) “balance” all that hotly dynamic chaos, and make everything “balanced”?
The truth is, “balanced” in such a nebulous term, and this is why you will not hear endocrinologists using it. It’s used in advertising to mean “in good order”, and “not causing problems”, and “healthy”.
In reality, our hormone levels depend on everything from our diet to our age to our anatomy to our mood to the time of the day to the phase of the moon.
Not that the moon has an influence on our physiology at all—that’s a myth—but you know, 28 day cycle and all. And, yes, half the hormones affect the levels of the others, either directly or indirectly.
Trying to “balance” them would be quite a game of whack-a-mole, and not something that a “cure-all” single “hormone-balancing” supplement could do.
So why aren’t we running this piece on Friday, for our “mythbusting” section? Well, we could have, but the more useful information is yet to come and will take up more of today’s newsletter than the myth-busting!
What, then, can we do to untangle the confusion of these hormones?
Well first, let’s understand what they do, in the most simple terms possible:
- Estrogen—the most general feminizing hormone from puberty onwards, busiest in the beginning of the menstrual cycle, and starts getting things ready for ovulation.
- Progesterone—secondary feminizing hormone, fluffs the pillows for the oncoming fertilized egg to be implanted, increases sex drive, and adjusts metabolism accordingly. Busiest in the second half of the menstrual cycle.
- Testosterone—is also present, contributes to sex drive, is often higher in individuals with PCOS. If menopause is untreated, testosterone will also rise, because there will be less estrogen
- (testosterone and estrogen “antagonize” each other, which is the colorfully scientific way of saying they work against each other)
- DHEA—Dehydroepiandrosterone, supports production of testosterone (and estrogen!). Sounds self-balancing, but in practice, too much DHEA can thus cause elevated testosterone levels, and thus hirsutism.
- Gonadotrophin—or more specifically human chorionic gonadotrophin, HcG, is “the pregnancy hormone“, present only during pregnancy, and has specific duties relating to such. This is what’s detected in (most) pregnancy test kits.
- FSH—follicle stimulating hormone, is critical to ovulation, and is thus essential to female fertility. On the other hand, when the ovaries stop working, FSH levels will rise in a vain attempt to encourage the ovulation that isn’t going to happen anymore.
- Luteinizing hormone—says “go” to the new egg and sends it on its merry way to go get fertilized. This is what’s detected by ovulation prediction kits.
Sooooooo…
What, for most women, most often is meant by a “hormonal imbalance” is:
- Low levels of E and/or P
- High levels of DHEA and/or T
- Low or High levels of FSH
In the case of low levels of E and/or P, the most reliable way to increase these is, drumroll please… To take E and/or P. That’s it, that’s the magic bullet.
Bonus Tip: take your E in the morning (this is when your body will normally make more and use more) take your P in the evening (it won’t make you sleepy, but it will improve your sleep quality when you do sleep)
In the case of high levels of DHEA and/or T, then that’s a bit more complex:
- Taking E will antagonize (counteract) the unwanted T.
- Taking T-blockers (such as spironolactone or bicalutamide) will do what it says on the tin, and block T from doing the jobs it’s trying to do, but the side-effects are considered sufficient to not prescribe them to most people.
- Taking spearmint or saw palmetto will lower testosterone’s effects
- Scientists aren’t sure how or why spearmint works for this
- Saw palmetto blocks testosterone’s conversion into a more potent form, DHT, and so “detoothes” it a bit. It works similarly to drugs such as finasteride, often prescribed for androgenic alopecia, called “male pattern baldness”, but it affects plenty of women too.
In the case of low levels of FSH, eating leafy greens will help.
In the case of high levels of FSH, see a doctor. HRT (Hormone Replacement Therapy) may help. If you’re not of menopausal age, it could be a sign something else is amiss, so it could be worth getting that checked out too.
What can I eat to boost my estrogen levels naturally?
A common question. The simple answer is:
- Flaxseeds and soy contain plant estrogens that the body can’t actually use as such (too incompatible). They’ve lots of high-quality nutrients though, and the polyphenols and isoflavones can help with some of the same jobs when it comes to sexual health.
- Fruit, especially peaches, apricots, blueberries, and strawberries, contain a lot of lignans and also won’t increase your E levels as such, but will support the same functions and reduce your breast cancer risk.
- Nuts, especially almonds (yay!), cashews, and pistachios, contain plant estrogens that again can’t be used as bioidentical estrogen (like you’d get from your ovaries or the pharmacy) but do support heart health.
- Leafy greens and cruciferous vegetables support a lot of bodily functions including good hormonal health generally, in ways that are beyond the scope of this article, but in short: do eat your greens!
Note: because none of these plant-estrogens or otherwise estrogenic nutrients can actually do the job of estradiol (the main form of estrogen in your body), this is why they’re still perfectly healthy for men to eat too, and—contrary to popular “soy boy” social myths—won’t have any feminizing effects whatsoever.
On the contrary, most of the same foods support good testosterone-related health in men.
The bottom line:
- Our hormones are very special, and cannot be replaced with any amount of herbs or foods.
- We can support our body’s natural hormonal functions with good diet, though.
- Our hormones naturally fluctuate, and are broadly self-correcting.
- If something gets seriously out of whack, you need an endocrinologist, not a homeopath or even a dietician.
In case you missed it…
We gave a more general overview of supporting hormonal health (including some hormones that aren’t sex hormones but are really important too), back in February.
Check it out here: Healthy Hormones And How To Hack Them
Want to read more?
Anthea Levi, RD, takes much the same view:
❝For some ‘hormone-balancing’ products, the greatest risk might simply be lost dollars. Others could come at a higher cost.❞
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Putin Hopes This Biotech Will Let Him Live Forever
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…and other items from this week’s health news:
Time for a replacement?
❝With the developments of biotechnology, human organs can be continuously transplanted, and people can live younger and younger, and even achieve immortality❞
~ Vladimir Putin, 72, this week, in a “hot mic” moment
This has clearly been on his mind for a while, as he upped the ante last year in 2024, funneling a lot of state money into his pet project, the New Health Preservation Technologies Initiative, after some years of close connection with the idea, starting 2019 at the latest, including per the company that his eldest daughter (an endocrinologist) works at, owned by his friend Kovalchuk. This too stems from earlier projects dating back to at least 2013, so it’s no flash-in-the-pan whim on his part.
He even oversaw increased funding into organ bioprinting and related technologies fivefold in 2022, when one might have expected his attention (and national resources) to be focused elsewhere.
But… will it work? Per current prevailing scientific consensus… Probably not, no.
This is because for now and the foreseeable future, transplantable organs are scarce, lab-grown full-size organs are still far from feasible, aging reduces recovery ability (organ transplant operations are not trivial), and brains cannot be replaced without losing identity.
Read in full: Putin says organ transplants could grant immortality. Not quite.
Related: Age & Aging: What Can (And Can’t) We Do About It?
Kidney disease deaths are on the rise
Deaths from hypertensive kidney disease in the US increased 48% between 1999–2023, and notably high blood pressure is the second leading cause of end-stage kidney disease and a major contributing factor to cardiovascular and renal morbidity and mortality.
In fewer words: high blood pressure is driving kidney disease and heart disease, which are killing increasingly many people in the US.
Men had higher mortality than women, with 22% higher mortality in those with renal failure, and the West had the highest regional rate, but the highest state-level rates were in Washington DC, Tennessee, and Mississippi. Black people had the highest mortality rates (more than 3x higher than others), and white people the lowest.
Researchers are urging more attention to be paid to early diagnosis and intervention:
Read in full: Deaths from high blood pressure-related kidney disease up nearly 50%
Related: Are your Kidneys Ok? Detect Early To Protect Kidney Health (Here’s How)
No hovering
Do you have kids (or grandkids) furthering their education this fall?
If so, it may be as well to let them fend for themselves unless they actively ask you for help. Researchers (Dr. Lidia Panier et al.) found that students with overprotective parents showed a stronger link between exposure to stressful events and higher anxiety levels.
One hypothesis is that overprotective parenting may limit their ability to develop coping and emotion regulation skills, leaving them more vulnerable to anxiety when facing stress.
Another hypothesis is that overprotective parents are, themselves, causing unnecessary extra stress—which makes other things harder to deal with rather than easier.
All this is consistent with past research linking overprotective parenting to insecure attachment, poor emotion regulation, and greater anxiety risk:
Read in full: Overprotective parenting linked to higher anxiety in first year university students
Related: If Your Adult Kid Calls In Crisis…
Take care!
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Norepinephrine vs Alzheimer’s Disease
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Norepinephrine (or noradrenaline, in the rest of the world outside of the US), is a hormone and neurotransmitter generally associated with stress, fight-or-flight responses, and hypertension.
Like any of our hormones, it has its place, and we wouldn’t do well without it (same deal for cortisol, which has a very bad reputation, but again, we do need it or else we would not, for example, wake up in the morning).
When it comes to neurochemistry, a shortage of norepinephrine can result in lethargic listlessness, which is why some antidepressants work on the noradrenergic* system (as opposed to the more common SSRIs, which work on the serotonergic system), to boost flagging norepinephrine levels and perk us** up.
*Yes, it’s called that even in the US where the hormone/neurotransmitter itself is called norepinephrine rather than noradrenaline.
**this article brought to you by the power of this writer taking mirtazapine, a selective norepinephrine reuptake inhibitor (SNRI) antidepressant, that thus increases the amount of available norepinephrine in her brain.
So… How does it protect against Alzheimer’s disease?
Dialing down the brain’s immune system
Because of the blood-brain barrier, there are many things that happen either only inside of, or only outside of, our brain—which because of the unique nature of the brain’s anatomy, means that we often have a specialized system doing the same job inside the brain as a different system does outside of the brain, but in a different way.
See for example how the glymphatic system (a portmanteau of glial cells and lymphatic system) in the brain does approximately the same job as the lymphatic system does in the rest of the body:
How To Clean Your Brain (Glymphatic Health Primer) ← this helps protect us against Alzheimer’s, Parkinson’s, and other neurodegenerative conditions
And those glial cells? Some of them do the job otherwise done by parts of our immune system that can’t operate inside our brain.
Specifically, microglia do approximately the same job inside our brain as macrophages do outside of it: “eating” things that shouldn’t be there—ranging from actual invading pathogens, to bits of debris that are also in the way.
That our brain has an immune response is, generally speaking, a good thing. But much like the immune system in the rest of our body, things can get out of hand.
As with how chronic inflammation (and/or autoimmune disorders) causes problems in the rest of the body, neuroinflammation can cause problems in the brain—not least of all: it can lead to Alzheimer’s.
The microglia are involved in the cleanup of the β-amyloid proteins that can otherwise build up into harmful plaque resulting in neuronal damage and with it, neurodegeneration), so calming them down a bit means they can do their actual assigned job better for longer.
Dr. Ania Majewska et al. did a study into how norepinephrine’s inhibitory effect via β2 adrenergic receptors (β2AR) in microglia has an anti-inflammatory effect, and found that it has potential as an Alzheimer’s preventative.
In their words, “β2AR manipulations can alter disease pathology”, which is a great example of how carefully scientists say things, but the series of declarations adds up to the same; we’ll quote some points directly from the paper’s abstract:
- NE inhibits surveillance activity of microglia, the brain’s resident immune cells, via their β2 adrenergic receptors (β2ARs)
- Microglial β2AR signaling is an important modulator of amyloid pathology.
- Endogenous β2AR signaling degenerates as a function of amyloid pathology and aging.
- In AD, microglia downregulate β2AR expression early and progressively.
- β2AR manipulations can alter disease pathology.
- Importantly, dampening microglial β2AR signaling worsened plaque load and the associated neuritic damage, while stimulating microglial β2AR signaling attenuated amyloid pathology.
- Our results suggest that microglial β2AR could be explored as a potential therapeutic target to modify AD pathology.
Translating from sciencese (if you’ll pardon that we’ll still use some big words, but only ones we’ve already explained):
Norepinephrine activates certain receptors in microglia, and those receptors tell the microglia to “keep calm & carry on”. In the case of Alzheimer’s disease, those receptors stop working correctly, leading to increased neuroinflammation. Thus, stimulating those receptors with norepinephrine reduces neuroinflammation, allowing the microglia to calmly carry on with their actual job of getting rid of the amyloid that leads to Alzheimer’s disease.
You can read the paper itself here:
Want to learn more?
Check out:
- An Accessible New Development Against Alzheimer’s (Dopamine vs Alzheimer’s)
- How To Reduce Your Alzheimer’s Risk
- Take Care Of Your Lymphatic System To Beat Cognitive Decline
- What’s Your Vascular Dementia Risk?
- Alzheimer’s Causative Factors To Avoid
Take care!
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Antibiotics Won’t Cure Your Tooth Infection
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Dr. Michelle Jorgensen explains why, and what will actually get the job done instead:
Getting to the root of the problem…
,,,without leaping to “root canal” as the answer! Actually it’s often part of bigger/later problems.
First let’s talk abscesses:
- What an abscessed tooth is: an abscess forms when the nerve inside a tooth dies, bacteria spread out of the root tip, inflame the periodontal ligament, bone, and gums, and cause persistent pain, swelling, and tenderness to biting.
- Why antibiotics don’t cure it: antibiotics can temporarily reduce surrounding bacteria and inflammation (thus, they calm the tissues and reduce swelling, which makes chewing more comfortable again, for at least a little while), but they can’t remove the dead nerve tissue inside the tooth that caused the problem, nor get in there sufficiently to kill everything unwanted inside and keep it that way.
Which is a problem, because as long as dead tissue remains inside the tooth, bacteria will recolonize it, so pain and infection often return months later, if not weeks later.
Now, sometimes, antibiotics are needed! In fact, they can be essential if there’s facial swelling, fever, heat, redness, or spread towards the eye, brain, throat, or airway, because these signs and symptoms can indicate a potentially life-threatening infection. On which note, Dr. Jorgensen advises that difficulty breathing, swallowing, or visible facial swelling means you should go to the ER immediately, where IV antibiotics may be used because they act faster than oral ones.
But since antibiotics still won’t actually cure an abscess, the standard definitive treatment requires removing the source of dead tissue, either by a root canal or by extracting the tooth.
The latter sounds more drastic than the former, but the former can actually cause more problems, as we mentioned near the start.
This is because root canals can fail, especially in teeth already heavily infected, and they remove the nerve’s warning system, so future infections may be quieter but more dangerous.
In contrast, removing the tooth and replacing it with a dental implant might not be most people’s idea of fun either, but it eliminates infected tissue completely and reduces the risk of reinfection.
So, sorry if you were hoping for “this essential oil remedy will do the trick”; unfortunately, this isn’t one of those.
However! Prevention is of course better than cure, and some essential-oil based remedies will actually help for that one; see the “learn more” section below!
Meanwhile, for more on all the above, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Complete Mouth Care System ← the recommendation here involves eucalyptus essential oil, menthol essential oil, and thymol essential oil, but there’s more to it than that, so before you rush to stock up on those, please do read the article!
And, for that matter: Dangers Of Root Canals And Crowns, & What To Do Instead ← what Dr. Jorgensen recommends instead of root canals where possible is biomimetic dentistry, which is also more prosaically called “conservative restorative dentistry”, i.e. it tries to conserve as much as possible, replace lost material on a like-for-like basis, and generally end up with a result that’s as close to natural as possible.
Take care!
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Blackberries vs Figs – Which is Healthier?
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Our Verdict
When comparing blackberries to figs, we picked the blackberries.
Why?
Figs are wonderful, but this one wasn’t close:
In terms of macros, blackberries have more fiber and protein, while figs have more carbs. While the ratio (and thus the glycemic index) is fine for figs too, the difference puts blackberries clearly in the lead in this category.
In the category of vitamins, blackberries have more of vitamins A, B3, B7, B9, C, E, and K, while figs have more of vitamins B1, B2, and B6, yielding a 7:3 victory to blackberries in this round.
When it comes to minerals, blackberries have more copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, while figs have more calcium and potassium. Thus, a 7:2 win for blackberries here.
In other considerations, blackberries are much higher in polyphenols, so that’s another point in their favor.
Adding up the sections shows a clear overall win for blackberries, but by all means enjoy either or both, as figs are great too; they just don’t look it when standing next to blackberries!
Want to learn more?
You might like:
From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same? ← for any wondering about the sugariness of figs, and why they’re just fine regardless 😎
Enjoy!
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Good news: midlife health is about more than a waist measurement. Here’s why
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You’re not in your 20s or 30s anymore and you know regular health checks are important. So you go to your GP. During the appointment they measure your waist. They might also check your weight. Looking concerned, they recommend some lifestyle changes.
GPs and health professionals commonly measure waist circumference as a vital sign for health. This is a better indicator than body mass index (BMI) of the amount of intra-abdominal fat. This is the really risky fat around and within the organs that can drive heart disease and metabolic disorders such as type 2 diabetes.
Men are at greatly increased risk of health issues if their waist circumference is greater than 102 centimetres. Women are considered to be at greater risk with a waist circumference of 88 centimetres or more. More than two-thirds of Australian adults have waist measurements that put them at an increased risk of disease. An even better indicator is waist circumference divided by height or waist-to-height ratio.
But we know people (especially women) have a propensity to gain weight around their middle during midlife, which can be very hard to control. Are they doomed to ill health? It turns out that, although such measurements are important, they are not the whole story when it comes to your risk of disease and death.
How much is too much?
Having a waist circumference to height ratio larger than 0.5 is associated with greater risk of chronic disease as well as premature death and this applies in adults of any age. A healthy waist-to-height ratio is between 0.4 to 0.49. A ratio of 0.6 or more places a person at the highest risk of disease.
Some experts recommend waist circumference be routinely measured in patients during health appointments. This can kick off a discussion about their risk of chronic diseases and how they might address this.
Excessive body fat and the associated health problems manifest more strongly during midlife. A range of social, personal and physiological factors come together to make it more difficult to control waist circumference as we age. Metabolism tends to slow down mainly due to decreasing muscle mass because people do less vigorous physical activity, in particular resistance exercise.
For women, hormone levels begin changing in mid-life and this also stimulates increased fat levels particularly around the abdomen. At the same time, this life phase (often involving job responsibilities, parenting and caring for ageing parents) is when elevated stress can lead to increased cortisol which causes fat gain in the abdominal region.
Midlife can also bring poorer sleep patterns. These contribute to fat gain with disruption to the hormones that control appetite.
Finally, your family history and genetics can make you predisposed to gaining more abdominal fat.
Why the waist?
This intra-abdominal or visceral fat is much more metabolically active (it has a greater impact on body organs and systems) than the fat under the skin (subcutaneous fat).
Visceral fat surrounds and infiltrates major organs such as the liver, pancreas and intestines, releasing a variety of chemicals (hormones, inflammatory signals, and fatty acids). These affect inflammation, lipid metabolism, cholesterol levels and insulin resistance, contributing to the development of chronic illnesses.
Exercise can limit visceral fat gains in mid-life. Shutterstock/Zamrznuti tonovi The issue is particularly evident during menopause. In addition to the direct effects of hormone changes, declining levels of oestrogen change brain function, mood and motivation. These psychological alterations can result in reduced physical activity and increased eating – often of comfort foods high in sugar and fat.
But these outcomes are not inevitable. Diet, exercise and managing mental health can limit visceral fat gains in mid-life. And importantly, the waist circumference (and ratio to height) is just one measure of human health. There are so many other aspects of body composition, exercise and diet. These can have much larger influence on a person’s health.
Muscle matters
The quantity and quality of skeletal muscle (attached to bones to produce movement) a person has makes a big difference to their heart, lung, metabolic, immune, neurological and mental health as well as their physical function.
On current evidence, it is equally or more important for health and longevity to have higher muscle mass and better cardiorespiratory (aerobic) fitness than waist circumference within the healthy range.
So, if a person does have an excessive waist circumference, but they are also sedentary and have less muscle mass and aerobic fitness, then the recommendation would be to focus on an appropriate exercise program. The fitness deficits should be addressed as priority rather than worry about fat loss.
Conversely, a person with low visceral fat levels is not necessarily fit and healthy and may have quite poor aerobic fitness, muscle mass, and strength. The research evidence is that these vital signs of health – how strong a person is, the quality of their diet and how well their heart, circulation and lungs are working – are more predictive of risk of disease and death than how thin or fat a person is.
For example, a 2017 Dutch study followed overweight and obese people for 15 years and found people who were very physically active had no increased heart disease risk than “normal weight” participants.
Getting moving is important advice
Physical activity has many benefits. Exercise can counter a lot of the negative behavioural and physiological changes that are occurring during midlife including for people going through menopause.
And regular exercise reduces the tendency to use food and drink to help manage what can be a quite difficult time in life.
Measuring your waist circumference and monitoring your weight remains important. If the measures exceed the values listed above, then it is certainly a good idea to make some changes. Exercise is effective for fat loss and in particular decreasing visceral fat with greater effectiveness when combined with dietary restriction of energy intake. Importantly, any fat loss program – whether through drugs, diet or surgery – is also a muscle loss program unless resistance exercise is part of the program. Talking about your overall health with a doctor is a great place to start.
Accredited exercise physiologists and accredited practising dietitians are the most appropriate allied health professionals to assess your physical structure, fitness and diet and work with you to get a plan in place to improve your health, fitness and reduce your current and future health risks.
Rob Newton, Professor of Exercise Medicine, Edith Cowan University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Peach vs Passion Fruit – Which is Healthier?
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Our Verdict
When comparing peach to passion fruit, we picked the passion fruit.
Why?
It wasn’t close!
In terms of macros, passion fruit has more than 2x the protein, 2x the carbs, and 7x the fiber. That’s a big difference!
In the category of vitamins, peach has more of vitamins B1, B5, E, and K, while passion fruit has more of vitamins A, B2, B3, B6, B7, B9, C, and choline. Again, not close.
When it comes to minerals, peach has more manganese and zinc, while passion fruit has more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium—and most of those margins are “by multiples”, not just a fraction more. Again, a clear winner here.
Adding up these three overwhelming wins for passion fruit makes for an obvious total win for passion fruit.
As ever, enjoy both, but if you’re going to pick one, then one of these fruits is extra passionate about bringing you nutrients.
Want to learn more?
You might like to read:
Top 8 Fruits That Prevent & Kill Cancer ← peaches are on this list!
Take care!
Don’t Forget…
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