Finding Balance: The Intersection of Menopause, Thyroid Health, and 'Inflammation Hormony'

Lauren Papanos is a licensed registered dietitian nutritionist and nutrition researcher, published in the Journal of Women's Sports Medicine. She holds her bachelor’s and master’s degrees in nutrition sciences, board certification in sports nutrition, and advanced certifications in functional medicine and functional endocrinology. She is the owner of a private practice, Functional Fueling Nutrition, where they specialize in working with active women with thyroid diseases and endocrine and metabolic conditions. Lauren has been featured on national television and in Forbes, Shape and, Insider. She is the host of the Strength in Hormones Podcast. You can find Lauren on Instagram at functional.fueling and learn more about her practice at www.functionalfueling.com.

Leslie: Can you tell us a little about yourself and your background?

Lauren: My name is Lauren Papanos, and I’m based in San Diego, California. I run a practice called Functional Fueling Nutrition, where we offer remote, telehealth-based services to clients worldwide. As a registered dietitian with both a bachelor’s and master’s degree in Nutrition Sciences—my master’s with a specialty in Integrative Nutrition—I have extensive training in functional and integrative medicine. My career began in the sports medicine field, which provided me with valuable experience in hormones and endocrinology. Over the past five years, I’ve expanded my practice to focus on using functional nutrition to address endocrine and hormonal conditions. We primarily support active women and some men across all age groups, utilizing food as medicine and functional nutrition to promote healing.

Leslie: How does your work apply to women experiencing (peri)menopause?

Lauren: At Functional Fueling Nutrition, we specialize in supporting women through various stages of menopause—whether they’re transitioning into perimenopause, have recently completed menopause, or have been navigating it for many years. My focus is on the intricate connection between the immune system and hormones, particularly since women are often affected by thyroid diseases and autoimmune conditions like Hashimoto's thyroiditis. Menopause brings significant hormonal shifts that can stress the body similarly to pregnancy, setting the stage for immune imbalances and increased susceptibility to certain conditions. The natural decline in estrogen during menopause can also create a more inflammatory environment, as estrogen plays a crucial anti-inflammatory role in the body. Our approach involves understanding these hormonal transitions and their impact on the immune system, inflammation, and overall health. By tuning into the body’s signals and adapting to these changes, we aim to optimize bodily functions and support healing. I believe in working with the body, rather than against it, to enhance its natural ability to thrive and recover.

Leslie: Can you further discuss the connection between inflammation and estrogen? Are there other hormones that are tied in with inflammation?

Lauren: Hormones and inflammation are closely linked. Inflammation, or oxidative stress, can contribute to thyroid diseases and polycystic ovary syndrome (PCOS). While PCOS is usually seen in younger women, it can persist into menopause, causing ongoing hormonal imbalances. Autoimmune conditions like Hashimoto's thyroiditis or psoriasis also increase chronic inflammation. Estrogen helps reduce inflammation, so after menopause, with lower estrogen levels, the body enters a more proinflammatory state. This shift can also impact insulin, the hormone that regulates blood sugar. As a result, you might notice rising blood sugar levels and an increasing hemoglobin A1c in your lab results as you age. Managing these hormonal changes is crucial. Estrogen’s drop affects not only inflammation but also insulin regulation, creating a more inflammatory environment. Addressing these hormonal imbalances can improve metabolic function and overall health. Thyroid hormones also play a significant role in managing inflammation and regulating body functions. Low thyroid hormone levels, often undiagnosed, can either result from high inflammation or contribute to it, creating a feedback loop. Understanding and managing this interplay between inflammation and hormones is key to optimizing health.

Leslie: What is your approach to dealing with inflammation?

Lauren: Our approach to health is based on a four-part strategy. First, we focus on eliminating sources of oxidative stress and inflammation by examining the potential impact of our food and environmental exposures. This involves assessing how food is grown and packaged, and what might be contributing to inflammation. Next, we combat inflammation through the use of food as medicine. This includes incorporating specific nutrients and botanicals that enhance antioxidant levels and provide anti-inflammatory benefits, creating a balance that favors reduced inflammation. The third step is improving metabolic function, where muscle plays a key role. Since muscle helps dispose of about 80% of the glucose we consume, we employ nutritional strategies and exercise to build lean muscle, thereby better-managing blood sugar levels and reducing inflammation. Finally, we optimize cellular function. Even with balanced hormones and improved blood sugar, if cellular health isn’t addressed, progress can be limited. We focus on foods and supplements that support cellular regeneration, ensuring that your body effectively responds to the changes, leading to a more holistic improvement in inflammation and overall health.

Leslie: How does mitochondrial function impact hormones and metabolic health?

Lauren:  Mitochondria are the powerhouses of our cells, and their health is essential. Regular exercise helps keep mitochondria healthy, but too much exercise can lead to inflammation and damage. Finding the right balance is important, especially if you're dealing with inflammation or hormonal issues. Certain nutrients are key for mitochondrial health, including B vitamins, antioxidants, coenzyme Q10, alpha-lipoic acid, and carnitine. These can come from specific foods or supplements and help support your mitochondria. Also, be aware of things that can harm your mitochondria, like heavy metals from food, supplements,  or the environment. Reducing exposure to these harmful substances is important for maintaining good mitochondrial function and managing inflammation.

Leslie: How does liver function play a role in this?

Lauren: The liver is often underestimated but is crucial for maintaining overall health. It serves as the body’s primary waste management system, helping to regulate inflammation and manage hormones. One key function of the liver is converting about 70% of inactive thyroid hormones into their active forms. If the liver isn’t working properly, it can lead to sluggish thyroid activity, which contributes to inflammation, blood sugar issues, and high cholesterol. Even if you’re not dealing with serious liver conditions, genetic factors can impair the liver's ability to detoxify effectively. The liver also produces bile, which not only helps absorb fats but also has natural antimicrobial properties that aid in killing harmful microbes in the gut. Adequate bile flow is essential for optimal thyroid hormone production. Supporting liver health, along with the kidneys and sweat glands, is vital for effective detoxification. Improving liver function can help lower inflammation, balance hormones, and enhance overall well-being.

Leslie: How do minerals impact hormones and liver function?

Lauren: Minerals are like the spark plugs of our bodies, essential for keeping everything running smoothly. Our diet, particularly if it includes real, whole foods, should provide us with these crucial elements. Vitamins, such as B vitamins and vitamins A, D, and E, are well-known, but minerals like magnesium, iron, selenium, and potassium are equally vital. They play a key role in hormone production and conversion. Unfortunately, many people are deficient in minerals due to our modern food system. Packaged foods often lack these essential nutrients, and even healthier options may not make up for the depleted minerals in our soil. Stress and sleep issues, which are common in perimenopause and menopause, also deplete our mineral levels. A shortage of minerals can lead to problems with thyroid function, inflammation regulation, and blood sugar control. To ensure our body functions optimally, it's not just about getting enough minerals, but also about maintaining the right balance. For example, an imbalance between high calcium and low potassium levels can impair thyroid function. Therefore, it’s crucial to focus on both adequate mineral intake and proper balance to support overall health.

Leslie: How does exercise affect all of this?

Lauren: Exercise plays a crucial role in health, and like food, it can either combat or contribute to inflammation. While exercise is beneficial, too much of it, even if it's a good thing, can lead to inflammation if the body doesn't have enough time to recover. Excessive exercise generates high levels of oxidative stress, and without sufficient antioxidants, this stress can overwhelm the body. We guide our clients to find the right balance in their exercise routines. This might involve adjusting their workouts, incorporating strength training for better blood sugar control and metabolic health, or optimizing endurance and aerobic exercises. We also look at how to support their exercise regimen with proper nutrition and possibly reduce exercise intensity to limit free radical formation and inflammation. Additionally, we emphasize the importance of the nervous system in the exercise equation. While exercise is generally positive, without adequate rest and recovery, the body cannot strengthen and heal effectively. For those, particularly postmenopausal women, who have added stress on their adrenal glands (which produce sex hormones once the ovaries no longer do), managing cortisol levels is critical. Excessive exercise can elevate cortisol, leading to further inflammation and complications. Therefore, it's essential to balance high-intensity exercise with recovery time, allowing the body to shift from the stress-driven fight-or-flight state to the restorative parasympathetic mode, where it can rest, recover, and rejuvenate. This balance helps prevent chronic high cortisol levels and supports overall well-being.

Leslie: Where can people find you if they are interested in learning more?

Lauren: My website is functionalfueling.com. Our main program is called “Inflammation Hormony.” Additionally, you can find me on Instagram at @functional.fueling, and we have a podcast called “Strength in Hormones.”