From mood swings to migraines and gaining weight, here are the signs your hormones need balancing

WE'VE all been there – one minute you’re fine, the next you’re sobbing at DIY SOS.

For the 85% of us who suffer from premenstrual syndrome (PMS), we chalk these experiences up to just “that time of the month”.

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But this cocktail of chemical messengers actually affects everything from our weight to hair growth and sleep, and when things are out of whack they can leave us feeling below par.

“We can walk through life with this low-grade feeling of ill health that doesn’t feel ‘serious’ enough to take to our GP,” says nutritionist Angelique Panagos.

“But simple tweaks to our diet and lifestyle can get our hormones back in balance and help us feel better almost instantly.”

Cortisol: The Stress CEO

It’s this fight or flight hormone, released when we’re under pressure, that’s most damaging over a long period.

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“Many hormones – including sex hormones progesterone and testosterone – are made from LDL cholesterol. But when you’re in a long-term state of stress, cortisol steals other hormones’ LDL cholesterol,” says GP Dr Rangan Chatterjee.

“That’s because your body thinks you’re in crisis, and prioritises cortisol production instead.”

Find your balance

Check your bathroom habits. “A poo a day keeps the doctor away, because this is how the body eliminates spent hormones, and if you’re not going regularly then they can be reabsorbed,” says Angelique.

Need to get things moving? “Aim to eat 45g of fibre a day.”

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Prep your sleep

“So many of us are guilty of thinking: ‘I’ll just fold the washing and then I’ll go to bed,’” says Angelique.

“But cortisol has to taper off for the sleep hormone melatonin to kick in. That means if you want to be asleep by 10.30pm you need to be in bed at 10pm.”

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Go screen-free

“I’ve seen a huge rise in anxiety in my patients as a direct result of social media,” says Dr Chatterjee. “Aim for one day a week where you’re totally offline, and set your messaging apps to refresh manually or set your phone to silent so you’re not being woken up by pings in the night.”

Progesterone: The PMS provoker

Ever wondered why mood swings happen just before your period? It’s probably thanks to progesterone, the hormone made by the ovaries during the second half of our monthly cycle. “The medical profession is still hazy about what exactly causes PMS,” says consultant gynaecologist Ian Currie. “It may be sensitivity to progesterone, or it could be linked to neurotransmitters in the brain, which cause fluctuating moods.”

Find your balance

Beware the PMS myth – according to the NHS, only 5% of women suffer so severely it impacts their life. Psychologist Robyn Stein DeLuca argues PMS is so ingrained in our culture it becomes a self-fulfilling prophecy. “For the majority of women, changes in hormones don’t cause mental disorders. But it’s been used to keep women in their secondary places at home, at work and in all elements of society,” she says.

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Pop the Pill wisely

“It is safe to use the Pill continuously, only having a bleed once every six months to cut out the hormone swing,” says Ian. “Or switch to a Pill that contains drospirenone and less progestogen. There are four available in the UK at the moment, including Yasmin.”

But if you are in the 5%, don’t fret.

“For some women, PMS is catastrophic, but your GP can help,” says Ian. “Initial treatments include a low-dose antidepressant such as citalopram, vitamin B6 and cognitive behavioural theory.”

Thyroid: The energy officer 

Feeling tired all the time and suffering weight gain or loss isn’t just down to diet and sleeping habits. Our thyroid produces hormones that control hair growth, energy levels and how quickly we burn fat. Having too few of these thyroid hormones – AKA hypothyroidism – can leave you exhausted, and women are 15 times more likely to suffer than men.** High levels, however, can cause a fast heartbeat, twitching and weight loss.

Find your balance

“Get on top of your cortisol and stress responses, because in many cases it has a secondary effect in improving thyroid function,” says Dr Chatterjee.

“When you exhale for longer than you inhale, it stimulates the parasympathetic nervous system responsible for relaxation, so try the 3-4-5 technique: breathe in for 3, hold for 4 and out for 5.”

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Seafood and eat it

Selenium is one of eight essential minerals the body needs, and it supports the thyroid. While seafood is a great source, you don’t need to crack open the oysters as sea veg is a great option, so try adding Seamore Seaweed Bacon, £6.95, to salads and pastas.

“Chopped Brazil nuts tossed into porridge or muesli also offer a daily boost,” says Angelique.

Get tested

“If you’re experiencing exhaustion, ask your GP for a blood test. But make sure you’re getting a complete thyroid function test, which includes levels of the hormone T4 that’s created by the thyroid, not just a thyroid stimulating hormone (TSH) test,” says Angelique.

Insulin: The fat controller

“One of the main drivers of weight gain, insulin directs where your body stores fat,” says Dr Chatterjee. “It’s an important hormone to be on top of if you want to stay a healthy weight and avoid type 2 diabetes.”

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When you consume sugar, your body releases insulin to bring blood sugar levels down.

“But when you’ve abused sugar over a long period, your body becomes resistant to this dose and needs more insulin to have the same effect, which causes type 2 diabetes,” he adds.

Find your balance

“Get into the habit of eating in a 12-hour window,” says Dr Chatterjee. “After six to eight hours of not eating, the liver uses up internal fuel called glycogen, and that’s when you burn fat.”

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Sack off snacking

“Gone are the days when nutritionists recommend eating every few hours. You shouldn’t be perpetually grazing,” says Angelique.

“If you’re hungry after a meal, have a high-protein snack such as a boiled egg with some olives.

"Follow a three- meals-a-day pattern with four hours in-between.”