eating right for your hormones

What are hormones?

Hormones are chemical messengers in the body. They’re mostly sent by the different glands of the endocrine system to deliver messages to other areas of the body. They signal the need to perform certain tasks that keep us functioning at our best. They are absolutely crucial to keep our systems running smoothly.

Often when people talk about hormones, they are referring to the reproductive hormones, the main ones being oestrogen, progesterone and testosterone. However, there are over 200 different hormones in the body. Important ones that you probably know are melatonin (which regulates sleep), adrenaline and cortisol (produced in response to stress), insulin (which regulates blood sugar) and dopamine (known as the ‘feel-good hormone’).

When our hormones become unbalanced they can cause problems like poor sleep and chronic stress, and lead to diseases like diabetes, thyroid disease, PCOS (Polycystic Ovarian Syndrome), and infertility.

There are several factors that influence hormonal health, and in this article I want to look at the way in which the food we eat can have a big part to play in optimising our hormone function. What we eat provides us with the nutrients we need to build hormones: it can nourish and help that process when we eat well, and deplete and harm it when we don’t.

FOODS THAT DISRUPT HORMONES

SUGAR

This is number 1 on my list because it has such an influence on a variety of hormones.

Sugar and refined carbohydrates (white bread, white pasta, cakes, biscuits, etc.) trigger the body to produce the hormone insulin in order to transport sugar from the blood to your cells. Setting off this trigger too frequently, with too much sugar, can lead to insulin resistance, where cells will no longer absorb sugar from the blood. Long periods of high blood sugar can cause type 2 diabetes, chronic inflammation, damage to kidneys, and cardiovascular disease.

While the body is busy producing extra insulin, it lowers the output of other hormones, leading to an imbalance in the whole system.

Another result of excess sugar is the over-production of oestrogen. This is because extra sugar in the body is stored as fat, and fat cells can actually produce oestrogen.

High insulin levels also signal to a woman’s ovaries to produce more testosterone. If this becomes a chronic issue it can lead to male-pattern hair growth and PCOS.

As if that weren’t enough, insulin also decreases the production of satiety hormones which help restrict our appetite. So, eating more sugar ultimately leads us to eat more altogether.

ALCOHOL

Because of the sugars in alcohol it can spike blood sugar and insulin in very similar ways to sugary foods, causing all the problems already mentioned.

As well as that, alcohol increases cortisol, one of our stress hormones which is released as part of the ‘fight-or-flight’ response. This in turn increases blood sugar and slows down bodily functions that are not deemed necessary in a high stress situation. If cortisol is chronically raised (by stress as well as alcohol and caffeine), we see digestive problems, poor sleep, and a lowered production of reproductive hormones.

According to this article, The Effects of Alcohol on the Endocrine System, “alcohol-induced hormonal dysregulations affect the entire body and can result in various disorders such as stress abnormalities, reproductive deficits, body growth defect, thyroid problems, immune dysfunction, cancers, bone disease and psychological and behavioral disorders.” The article examines the long-term effects of large amounts of alcohol, but it is worth noting how much influence alcohol can have on our hormones.

CAFFEINE

While tea and coffee contain many beneficial phytonutrients, caffeine does raise cortisol levels. The effects of this are discussed above (under Alcohol).

Caffeine can also affect melatonin production and contribute to poor sleep. For this, it is advisable not to drink caffeine after 2pm. You can swap out cups of coffee or tea for herbal teas, or try matcha green tea instead where the caffeine is moderated by the relaxing chemical L-theanine.

DAIRY

Because dairy products are designed to rear young animals they contain growth hormones, which are not the same growth hormones that humans need. Studies have shown a correlation between the consumption of cow’s milk and earlier puberty in girls, acne, type 2 diabetes, obesity, and cancer.

I suggest eating dairy in moderation and swapping cow’s milk for organic almond or soya milk, both of which have a good protein content (which helps avoid spiking blood sugar).

RED MEAT

This should also be eaten in moderation as it has been shown to raise oestrogen levels, and has been linked to an increased risk of endometriosis.

ARTIFICIAL SWEETENERS

Recent research suggests that artificial sweeteners trigger the body to produce insulin in response to the sweet taste. This contributes to the same problems as those caused by sugar, such as insulin resistance and type 2 diabetes.

Studies on mice have shown that artificial sweeteners negatively affect the reproductive hormones. They also cause weight gain rather than loss, and are best avoided.

FOODS TO SUPPORT HORMONES

After all that negativity and what not to eat, it’s nice to know that there are plenty of foods which are nourishing and regenerating to your hormonal system, and they are easy to incorporate into your daily diet.

HEALTHY FATS

Did you know that hormones are made from fats, and that reproductive hormones are made from cholesterol? This is one of the reasons why eating healthy fats is so important for your health. These healthy fats can be found in nuts, seeds, avocados, extra virgin olive oil, and oily fish.

PROBIOTIC FOODS

Over 50 hormones are produced in your gut. Many of these send signals to your brain and can affect mood, depression and anxiety. It’s just one of the reasons why it’s so important to look after your gut health. Probiotic foods will help boost the levels of good bacteria in your microbiome. They include probiotic yoghurt, sauerkraut, kimchi, kefir, and kombucha. These can be easily added as a side to most meals, or drunk alongside.

FIBRE

Fibre is also really important for gut health as the good bacteria like to munch on it! This in turn helps hormone production. Fibre has also been shown to increase the body’s sensitivity to insulin, thereby helping to avoid insulin resistance.

CRUCIFEROUS VEGETABLES

The liver processes excess and waste hormones so that they can be eliminated from our bodies. When the liver is not functioning well or is overburdened, hormones may be returned into the bloodstream, causing an excess in the body. Cruciferous vegetables, such as broccoli, cauliflower, cabbage, kale and bok choi, are an excellent way to support liver function and aid this process.

PHYTOESTROGENS

Phytoestrogens are substances found in plants that are very similar to the oestrogens we produce in our bodies, and can help to regulate our oestrogen levels. This is especially true in perimenopause as oestrogen levels can fluctuate greatly during this time, causing many of the symptoms of perimenopause such as hot flushes, mood changes, breast tenderness and headaches. Foods containing phytoestrogens include: soy (beans, organic soya milk, tofu and tempeh), flaxseeds (also known as linseeds), chia seeds, beans and lentils.

HEALTHY PROTEINS

Some hormones, such as thyroid hormones and melatonin, are made from amino acids (the components of protein), so it is important to include healthy proteins in your diet. Protein is also fantastic in helping with blood sugar balance and avoiding the problems that high blood sugar levels bring. Examples of healthy proteins are: beans, lentils, organic eggs, fish and seafood, lean chicken and turkey, and small amounts of organic meat, yoghurt and cheese.

THYROID SUPPORT

A variety of foods contain the iodine, selenium, zinc and vitamin D needed to support a healthy thyroid. They include: seaweed, brazil nuts, fish, shellfish, eggs, cruciferous vegetables, berries, and prunes. 

MELATONIN SUPPORT

Most of our melatonin is produced in response to the natural dark-light cycle of the day. However, some foods contain melatonin and can help support this natural process. They are: vegetables, fruit (especially cherries), nuts, fish and grains.

As you can see, there are so many wonderful foods that can help support your hormones and keep everything functioning in harmony.

If you would like help to improve your daily diet, I am offering my FOOD DIARY REVIEW during May and June for JUST £30. This is perfect if you’re confused by all the conflicting advice on healthy eating; want to eat healthily but don't want to go on a diet; are trying to lose weight and aren't sure why it's not working; have low energy levels and/or poor sleep; or if you want to support your hormonal health.

If you would like further help with balancing your hormones, homeopathy could make a huge difference. Contact me for a FREE DISCOVERY CALL to find out how I can help:

Thank you for reading and I look forward to hearing from you.

Alice

You might also like: Menopause Insomnia and Why Early Perimenopause is the Best Time for a Hormonal Reset.