Dealing with a few stubborn pounds? Hey, you are not alone. Weight gain (especially around the middle) is associated with hormonal changes and can be tough to get rid of. The good news: you may be able to shed it by balancing your hormones.

The dreaded muffin top. We all deal with it at one time or another. Summer just happens to be the season is is most *ahem* on display.

If you’ve been trying new diets, fasting, cleansing, and colonic-ing in attempt to rid yourself of that last 5 pounds (okay, 15), with no success it may be time to take a different approach. Since imbalanced hormones can cause additional weight, could balanced hormones be the solution?

We’ve talked about Dr. Sara Gottfried here before. She is an OB/GYN who also believes in holistic care. As in, a real doc with prevention and mind/body solutions on the brain. How refreshing, huh? Bet you didn’t get any of that at your last annual. Anyway, Dr. Gottfried talks about balancing our hormones for, among other feel better results, weight control.

While Dr. Gottfried believes supplements are sometimes called for in dealing with hormonal upset, much of the hormone balancing act can be done with diet and healthy lifestyle choices. Check out these dos or don’ts to help regulate your hormones and shed those unwanted LBs.

DO: Eat seeds and leafy greens. These provide magnesium which boosts adiponectin levels and helps up your body’s fat burning ability.

DO: Get enough rest. Being burned out means ghrelin levels are likely low. When we are low in this hormone it triggers our sugar cravings. Too much sugar means extra weight and less restful sleep. And the cycle continues.

DO: Meditate. You know that out of control cortisol we were just talking about? Stress can ramp it up too. Get mindful and manage your zen with some regular meditation.

DO: Use toxin free cosmetics. Junky ingredients used to make conventional cosmetics can cause hormone disruption. Steer clear and choose products made by brands committed to safety.

DON’T: Go crazy with caffeine. I know, this one probably hurts the most. But over caffeinating yourself results in less rest (see above) and ups your cortisol levels. Too much cortisol causes extra pounds around the middle and increased abdominal fat. And too much abdominal fat actually causes cortisol to increase. Vicious cycle to the max. Cutting back on caffeine can help to keep cortisol balanced.

DON’T: Overdo the fruit. Yes, fruit is healthy. But did you know that more than the recommended five daily servings is too much fructose? The body converts the extra sugar into fat and … well, you know the rest.

DON’T: Eat too much meat. You may think of upset estrogen as affecting your period and energy levels. Guess what? Imbalanced estrogen can also cause weight gain and digestive issues. Ugh! Meat does not contain the fiber we need to expel excess estrogen from our system. So, stock up on fiber rich foods.

Dr. Gottfried’s book “The Hormone Reset Diet” lays out her plan on balancing your hormones for weight loss. Try the tips above to get started.

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Women. We are all unique in our own ways. But there is one thing we can agree on. Hormonal imbalance sucks. How you deal with it is as personal as your preference in diet or exercise.

When we hit mid-life, we women gain clarity, confidence, and wisdom. We also have to duke it out with our hormones. After decades of monthly cycles, PMS, pregnancy, childbirth…you’d think we would be off the hook with hormonal ups and downs. Oh no, the fun has only begun.

Then again, you may get through perimenopause relatively unscathed, though most women report at least a little discomfort. Even if you’ve never had a cramp or hormonal mood swing in your life, you can still get walloped with unexpected (and unwanted) pre-menopausal symptoms.

The symptoms of hormonal imbalance go well beyond hot flashes and mood swings. Anxiety, fatigue, sleeplessness, digestive issues, and headaches are all common complaints too, and this is just the tip of the iceberg.

If you have yet to hit perimenopause and this all sounds like one hot mess, here’s a bit of advice I wish someone had given me – prepare yourself for the inevitable change and the symptoms it may be bringing with it.

None of us knows exactly when “the change” will occur, nor what particular symptoms it will bring. But getting clear on which approach you plan to take and arming yourself with some knowledge will help to fend off the insecurity and overwhelm this time can cause.

You may think the only options out there for peri and menopausal symptoms are hormonal supplements. And you’ve likely heard of the controversy surrounding traditional hormonal replacement therapy (HRT) from the 2002 Women’s Health Initiative (WHI) which pretty much struck fear in the heart of every woman nearing 40.

The study basically showed that women taking synthetic hormones which contain pregnant horse mare urine, otherwise known as Premarin or Prempro, were more prone to breast cancer, heart disease, and stroke. Not only are our hormones not identical to horses (duh) but research has shown mares used for these drugs, and their foals, are not always treated well. These days we know more about hormonal supplementation and our options.

Bioidentical hormones are made to replicate the hormones our body produces naturally. These tend to have fewer side effects and seem to be better at treating symptoms. The key is in figuring out where you are low with the help of your doctor. But there are other options to consider first.

Dr. Sara Gottfried is an OB/GYN on a mission. Rather than simply prescribing a common synthetic hormone to patients who come into her office dealing with perimenopausal symptoms, Dr. Gottfried takes a multistep approach.

First, is your diet and lifestyle supporting you through this transition? Are you eating whole foods or cramming in junk? Getting adequate sleep or burning the midnight oil in an attempt to get it all done? Taking time to enjoy yourself and meditate or burning the candle at both ends (and down to the nub)? Fixing these issues can put you on the road to feeling better quickly.

If you are doing all of the healthy lifestyle steps listed above and feeling no reprieve, Dr. Gottfried feels certain nutritional supplements may help. There are many vitamin, adaptogens, and other herbal supplements that help some women with their symptoms. Talk to your doctor about adding these to your diet.

Or maybe you are ready for some hormonal supplementation. Bioidentical hormones can be tailored to the individual, not a one size fits all like synthetic hormones. Most doctors prescribe bioidentical hormones in the smallest dose possible to start with the idea of using them for a short time, just until the patient feels better.

I was very resistant to try any type of hormone, bio or not. My Mom died of cancer after years of taking Prempro and these didn’t fit in with my lifestyle. Diet changes and experimenting with natural supplements helped for a while, but when digestive issues set in I was willing to try (almost) anything. My doctor suggested a bioidentical progesterone and I knew after taking the first dose that this was what my body was lacking. I signed on for three months of the medication and after that, we shall see.

If your doctor is not on board with bioidenticals or other alternative therapies (mine fully dismissed the diet connection, which I totally disagree with) it may be time to look for a new doctor. In the meantime, two super helpful resources on the subject are “The Hormone Cure” by Dr. Sara Gottfried and “The Wisdom of Menopause” by Dr. Christiane Northrup.

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