At Points for Wellness, our practitioners specialize in providing comprehensive care through acupuncture, Chinese medicine, functional medicine, and herbal remedies. A key area of focus is the Ovarian-Adrenal-Thyroid (OAT) axis, which plays a critical role in hormonal health.
The OAT axis involves the adrenal glands, thyroid, and ovaries, all of which influence each other. When one part of this axis is out of balance, it can affect the others, leading to a range of health issues.
Understanding the OAT Axis:
- Estrogen/Progesterone Balance: Stress can cause the body to produce more cortisol, which requires progesterone. This can lead to an imbalance between estrogen and progesterone, often resulting in what’s known as estrogen dominance.
- Thyroid Health: High levels of stress hormones can interfere with the conversion of T4 to T3, the active form of thyroid hormone. This can lead to hypothyroidism, particularly in women who also experience adrenal fatigue and hormonal imbalances.
- Testosterone Levels: The adrenal glands produce DHEA, a precursor to both estrogen and testosterone. When cortisol production is high, DHEA production may decrease, leading to low testosterone levels and symptoms such as fatigue, low libido, weight gain, and depression.
Supporting the OAT Axis:
- Consistent Wake-Up Time: Maintain a regular wake-up time to support your circadian rhythm, which helps regulate sleep and wake cycles.
- Sunlight Exposure: Get about 10 minutes of sunlight on your face after waking to help regulate melatonin and wakefulness. If sunlight isn’t available, consider using a light therapy device.
- Stress Management: Managing stress is crucial for maintaining a balanced OAT axis. Engage in stress-relieving activities such as walking, meditation, journaling, exercise, yoga, and spending time with loved ones.
- Exercise: Regular, moderate exercise can reduce stress levels. Choose activities that are gentle on the adrenals, such as yoga or walking, and exercise earlier in the day to avoid sleep disruption.
- Healthy Diet: Avoid foods that trigger a stress response in the body, such as sugars, hydrogenated oils, processed meats, and other processed foods. Focus on a diet rich in fiber, protein, and healthy fats to stabilize blood sugar levels.
- Limit Caffeine: Caffeine can strain the adrenal glands and disrupt sleep. Reducing or eliminating caffeine can help in the recovery from adrenal dysfunction.
- Early Dinner: Eating dinner two to three hours before bed helps with digestion and supports a healthy sleep routine. Avoid alcohol and caffeine in the evening.
- Minimize Screen Time: Turn off devices two hours before bed to reduce blue light exposure, which can inhibit melatonin production.
- Prioritize Sleep: Aim for 8 hours of sleep per night to support hormonal balance.
- Use Adaptogens: Adaptogens like licorice root, ashwagandha, holy basil, maca, reishi mushrooms, ginseng, rhodiola, and eleuthero can help the body resist stress and maintain hormonal balance. Always consult with a healthcare provider before starting any supplements.
At Points for Wellness, we believe that a balanced lifestyle, including adequate sleep, exercise, and a healthy diet, is essential for maintaining a healthy OAT axis and overall well-being. Beth and Olivia are here to guide you on your journey to optimal health with personalized care and the powerful tools of acupuncture, Chinese medicine, and functional medicine.