We had the pleasure of interviewing Emily Kilar, a Board-Certified Nutrition Specialist, Licensed Dietitian, and Certified Lactation Counselor, who is also the owner of Empowered Nutrition. Emily graciously shared her insights on how nutrition and lifestyle affect women's wellness.
- How does nutrition specifically impact hormone balance in women?
- Hormone balance relies on 3 important mechanisms: hormone creation, hormone singling & receptivity, and hormone detoxification & clearance. Nutrients are involved in all of these processes. The primary nutrients involved in hormone secretion by endocrine cells are glucose (from carbohydrates), amino acids (from proteins), and fatty acids (from lipids). Hormone signaling & “hormone sensitivity” mostly relies on healthy cell membrane activity which is achieved through proper balance of omega 3 & omega 6 fats & proper protein levels. Hormone detoxification relies on many amino acids, vitamins, minerals, antioxidants and fiber to break down and eliminate old hormones that no longer need to be used by the body.
- What are some key nutrients that support overall health?
- Optimal health and wellness is dependent on proper nourishment. Some human beings can synthesize nutrients internally from their own gut bacteria, the sun or from conversion of macronutrients in times of need. The body can store glucose, fats and fat-soluble vitamins but the other essential nutrients like Vitamin C, B complex vitamins, electrolyte minerals & proteins must be consumed daily.
- What role does gut health play in hormonal health, particularly for women?
- A healthy functioning gut is essential for hormonal health. The gut & gut microbiome are involved in the synthesis, regulation & detoxification of hormones. The gut microbiome plays a very important role in estrogen metabolism. A specific group of bacteria in the gut called the astrobleme (estrogen microbiome) assists in the formal exit of old estrogens from the body. A dysfunctional astrobleme can cause the reabsorption of old estrogens back into circulation, which is dangerous for hormone balance.
- How important are compounds like sulforaphane in a woman’s diet?
- Surfoplane is an excellent sulfur-rich compound for women to obtain in their diet through eating cruciferous vegetables (broccoli, cabbage, cauliflower, brussels sprouts, kale) and broccoli sprouts. Proposed effects of sulforaphane for women’s health:
- Activates the Nrf2 signaling pathway to reduce oxidative stress and inflammation
- Cancer prevention, including for breast cancer, ovarian cancer, melanoma, bladder cancer, and oral cancer
- Supports phase II liver detoxification and estrogen detoxification
- Some Individuals may be sulfur or goitrogen sensitive so it is best to discuss sulforaphane intake with your provider
- What lifestyle factors besides diet are crucial for maintaining a healthy life in women?
- Top lifestyle factors for optimal women’s health & wellness
- Adequate sleep (regular sleep wake cycle, cool, dark room, avoidance of blue light before bed)
- Avoidance of environmental toxins (artificial fragrances, plastics, ect)
- Regular, enjoyable movement
- Prioritizing mental health (setting boundaries, self-care, meaningful relationships, stress reduction ect)
To learn more about Emily and her personalized nutrition services, visit her website at emmpowerednutrition.com. You can also follow her on Instagram @emmpowered_nutrition