Understanding Women’s Health: A Comprehensive Guide to Hormone Balance, Nutrition, and Optimal Well-being

In this exclusive interview for Longevity Magazine, Ivanova Maria, a renowned biochemist and biotechnologist specializing in clinical diagnostics, shares her expertise on how a woman’s menstrual cycle influences nutritional needs and overall hormonal health. She emphasizes the critical role of the liver in detoxification and its impact on hormone metabolism. Maria discusses essential strategies to combat insulin resistance and chronic stress, providing valuable insights for women’s health. With a focus on regular monitoring of biochemical markers, she empowers readers to take proactive steps toward longevity and well-being. This interview serves as a vital resource for women seeking to maintain balanced hormone levels and enhance their quality of life.

How does a woman’s menstrual cycle influence nutritional needs, and what specific nutrients or dietary changes would you recommend for each phase to support overall hormonal health?

The levels of female hormones fluctuate throughout the menstrual cycle, impacting various aspects of metabolism and physical performance, including:

– physical endurance,

– nutrient absorption,

– metabolic demands, and

– nutrient requirements.

A typical cycle lasts around 28 days but can range from 21 to 45 days. Each cycle consists of two main phases: the follicular phase (days 1–14) and the luteal phase (days 15–28).

During the follicular phase, the body tends to utilize carbohydrates more effectively for energy, while glycogen stores are reduced. As a result, intense exercise may feel more manageable in this phase. However, in the luteal phase, hormone levels shift—estrogen decreases and progesterone becomes the dominant hormone. Progesterone can lead to increased fat storage, fluid retention, and even skin changes, along with cravings for greasy, sweet, and salty foods. It’s essential during this time to monitor intake of high-carb and sugary foods to avoid overeating.

Consuming adequate dietary fats is vital for hormone production and also serves as an energy source for low-intensity activities. Due to the reduction in estrogen during the luteal phase, carbohydrate oxidation decreases, and the body relies more on fat oxidation, which can support low-intensity exercises. It’s recommended that at least 20% of daily calories come from healthy fats, ideally from sources like avocados, nuts, seeds, olives, and fatty fish. Reducing fat intake too much can lead to deficiencies in essential fatty acids and fat-soluble vitamins, potentially causing hormone imbalances and increasing the risk of low energy and menstrual dysfunction.

Progesterone and estrogen peak around the middle of the luteal phase (days 22–28), increasing protein oxidation and lowering plasma amino acid levels. Increasing protein intake during this time is beneficial, so consider including complete protein sources like dairy, fish, poultry, eggs, legumes, and meat with each meal and snack.

Hormone metabolism plays a crucial role in women’s health. Could you explain how the liver contributes to hormone and toxin metabolism, and what steps can women take to support optimal liver function?

The liver plays an essential role in hormone metabolism. It synthesizes cholesterol, a substance involved in forming cell membranes across the body, from which all steroid hormones are produced, including androgens, glucocorticoids, estrogens, and aldosterone. One of its primary roles is to inactivate steroid hormones through enzymatic processes in liver cells.

The liver also converts active estrogens (estradiol and estrone) into estriol, a form with minimal estrogenic activity. A decrease in liver function, which typically reduces active estrogens in the blood, can result in elevated levels of active estrogen, sometimes leading to hyperestrogenism (estrogen dominance).

The liver’s natural detoxification process includes three phases, all of which must function effectively, especially given the toxic load in modern life. Genetic predispositions can influence the speed and efficiency of these phases, with some processes naturally slowing or accelerating.

Supporting liver detoxification involves ensuring adequate intake of vitamins A, B, and C, amino acids, zinc, and flavonoids for Phase I. For Phase II, specific nutrients—particularly amino acids—are essential to prevent the accumulation of intermediate compounds, which can lead to tissue damage and inflammation. Factors like gallbladder removal, constipation, and intestinal inflammation can disrupt Phase III.

For optimal liver health and hormone metabolism, I recommend regular monitoring of biochemical markers, including vitamin D, ferritin, and homocysteine. After age 40, understanding individual genetic polymorphisms is especially important for supporting liver health.

Insulin resistance is often linked to hormonal imbalances and weight gain. Can you elaborate on how insulin resistance develops and what preventive measures women can adopt to minimize its impact on their health?

The primary role of insulin is to facilitate glucose entry from the bloodstream into cells, especially muscle and fat cells, and to suppress excess glucose production in liver cells. Insulin resistance is the loss of sensitivity to insulin in body cells, leading to inefficient glucose absorption and gradual accumulation in the blood. In response, the pancreas produces more insulin, resulting in hyperinsulinemia.

Key causes of insulin resistance include a poor diet, high carbohydrate intake, low physical activity, excess body weight, chronic inflammation, and a high-calorie diet. It often increases during menopause, when steroid hormone production declines, so adopting preventive measures early is advisable.

Preventing insulin resistance involves adjusting diet and gradually increasing physical activity with the guidance of an experienced trainer and nutritionist. It’s essential to limit carbohydrate intake, avoid snacks and sugary foods, and prevent insulin spikes. Increasing vegetable intake, eating balanced meals less frequently, and considering intermittent fasting (if there are no contraindications) can also help. Properly selected supplements, taken in courses, may further support insulin sensitivity.

Chronic stress has become a common issue in modern life. How does stress affect adrenal function, and what role does cortisol play in stress-related weight gain, particularly around the abdominal area?

The adrenal glands produce hormones that influence nearly all primary physiological processes, including:

– carbohydrate and fat utilization,

– conversion of fats and proteins into energy,

– fat storage and distribution,

– blood sugar regulation, and

– gastrointestinal and cardiovascular function.

Adrenal fatigue, or hypoadrenia, has become widespread, yet it is rarely diagnosed. When the adrenals are exhausted, people lose resilience and become more susceptible to illness. Those with adrenal fatigue often experience longer, more severe illnesses and higher recurrence rates.

One major effect of elevated cortisol levels is weight gain, particularly around the abdomen, sometimes called a “cortisol belly.” Elevated cortisol can also break down muscle, while fat accumulates around the abdomen. Assessing cortisol levels can be difficult on one’s own, so I recommend a 24-hour urine or saliva test. For other hormones, a fasting blood test can provide a more comprehensive clinical picture.

What are some of the early signs of hormone imbalances caused by improper detoxification and toxin buildup, and how can women proactively manage this to maintain balanced hormone levels?

Effective liver detoxification is crucial for a robust immune system and balanced hormone levels. In women, symptoms of liver overload include weight gain, irregular menstrual cycles, growths (such as cysts, fibroids, and polycystic ovary syndrome), worsening skin conditions, acne, poor digestion, and changes in bowel habits.

To support liver health:

– Stay hydrated,

– Reduce or eliminate processed foods,

– Include healthy fats and oils,

– Avoid environmental toxins and xenoestrogens,

– Limit cold foods, and

– Incorporate liver-supportive foods like cabbage, broccoli, garlic, turmeric, Brussels sprouts, citrus fruits, green tea, and matcha.

Chronic nutrient deficiencies are often associated with the development of age-related diseases. In your view, how can women address these deficiencies early on to prevent the onset of conditions like osteoporosis, cardiovascular disease, or cognitive decline?

Women aged 35 and older should closely monitor changes in their bodies. After 40, regular check-ups (twice a year) for biochemical processes become essential. Testing estrogen metabolites in urine at least once a year, and monitoring blood biochemical indicators, can reveal early signs of metabolic issues, allowing for timely adjustments to prevent genetic predispositions from manifesting as age-associated diseases.

For women experiencing hormonal issues or weight challenges related to their lifestyle, what are the key biochemical markers they should monitor, and how can targeted interventions help restore balance?

Regularly monitoring markers of inflammation, including ferritin, CRP (C-reactive protein), IgE, and homocysteine, is essential. Liver function can be assessed by tracking alkaline phosphatase, AST, ALT, GGT, and bilirubin levels. For carbohydrate metabolism, monitor glucose, insulin, leptin, HOMA index, and cholesterol profile. Additionally, evaluate thyroid function by checking T4, T3, and TSH levels. For chronic stress, consider testing cortisol levels via a 24-hour saliva or urine test.