You might be wondering what hormones have to do with losing weight. Well, if you have a problem with hormones and are taking medications, the health problems you have can be stopping you from losing weight. I get emails every day asking why I can't lose weight. Your diet can be the cause of almost all health problems and your diet can also be the cure to most of your health problems. The post was first posted on VeryWell.com back in December.
Many people seek to find hormonal balance for various reasons, whether it's to manage weight post-birth control, navigate changes after menopause, or address health conditions like polycystic ovary syndrome (PCOS). Hormones play a pivotal role in overall well-being, influencing everything from metabolism to mood.1
Balancing hormones may require a multifaceted approach involving lifestyle adjustments, dietary considerations, and medications.
This article discusses ways to balance hormones with changes in diet, and lifestyle.
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How to Balance Hormones Through Diet
The following dietary adjustments may help contribute to hormonal balance, but individual responses may vary. It's essential to consult with your healthcare provider or a nutritionist for advice based on your specific health conditions or concerns.
Prioritize Healthy Fats
Healthy fats, specifically monounsaturated fats, play an essential role in hormone regulation,2 which come from the following:
Olive oil
- Almonds
- Macadamia nuts
- Avocado
- Peanuts
These fats demonstrate a higher rate of fatty acid oxidation, which can help you increase energy expenditure (the amount of energy your body uses to perform essential body functions during physical activity) while reducing the likelihood of fat storage.2
Consuming these types of fats also helps stabilize blood sugar levels. This, in turn, can prevent blood sugar spikes and imbalances, which can impact other hormones like cortisol and insulin.2
Omega-3 polyunsaturated fatty acids, particularly from sources like fatty fish, also contribute positively to hormone balance and are linked to reduced cardiovascular risk (risk to the heart and blood vessels). Foods rich in omega-3 polyunsaturated fatty acids include:3
- Salmon
- Mackerel
- Tuna
- Sardines
- Flaxseeds
- Chia seeds
- Walnuts
Balance Protein Intake
Adequate protein intake is essential for maintaining and building muscle mass. Muscle tissue plays a role in hormone metabolism, particularly in insulin sensitivity. More muscle mass generally improves the body's ability to regulate blood sugar and hormones.4
Protein has a satiating effect, meaning it helps you feel full and satisfied for longer periods.5 This can indirectly impact hormones involved in hunger and appetite regulation, such as ghrelin and leptin.6
Watch Sugar Intake
Monitoring sugar intake can have many benefits that help with hormone regulation, including:
Insulin Regulation
High sugar intake can lead to spikes in blood sugar levels, prompting the pancreas to release insulin. Over time, this can contribute to insulin resistance, in which cells become less responsive to insulin and require more.7 Eating less sugar helps maintain more stable blood sugar levels, reducing the strain on insulin production and promoting insulin sensitivity.
Sugar Can Increase Inflammation
High-sugar diets may contribute to chronic low-grade inflammation in the body, which can impact hormone balance. Elevated inflammation levels can interfere with hormonal signaling and contribute to hormonal conditions, including:8
- Increased cortisol (stress hormone) levels
- Sex hormone imbalances
- Thyroid dysfunction
- Adrenal gland dysfunction
Eating less sugar and opting for a balanced diet can help prevent or mitigate these hormonal disruptions, promoting better overall hormonal health.
Include Phytoestrogens
Phytoestrogens are compounds found in certain plants (like soybeans) that have a similar structure to the hormone estrogen. They interact with estrogen receptors in the body which may lead to various effects that can help with hormone regulation.9
For example, if estrogen levels are too high, these plant-based compounds might compete with the body's stronger estrogen, reducing its impact and potentially bringing levels back into balance. Alternatively, when estrogen levels are too low, phytoestrogens could step in and provide a gentle boost, although not as strong as the body's own estrogen.9
May Help With Menopausal Symptoms
Some research suggests that phytoestrogens, particularly isoflavones found in soy products, may help alleviate menopausal symptoms like hot flashes and night sweats by exerting mild estrogen-like effects when estrogen levels decline during menopause.10
May Help Prevent Disease
In addition, research shows that phytoestrogens such as soy may reduce osteoporosis (decreased bone mass and density) and cardiovascular disease and may help to reduce the incidence of diabetes.9
How to Balance Hormones Through Lifestyle
Lifestyle choices such as stress management, getting enough quality sleep, exercising regularly, and minimizing or avoiding alcohol may also help restore and maintain hormonal balance.
Manage Stress
Chronic stress can disrupt hormone levels.11 When you're stressed, your body releases hormones like cortisol and adrenaline, triggering the fight-or-flight response.
One way to help mitigate stress is to practice stress-management techniques such as:12
- Being in nature
- Deep breathing exercises
- Meditation
- Yoga
Get Adequate Sleep
A lack of sleep disrupts the body's hormone regulation, particularly affecting hormones related to stress and growth. Sleep deprivation can elevate levels of cortisol, leading to increased stress responses and potential weight gain.13
Additionally, insufficient sleep can alter levels of ghrelin and leptin, hormones that regulate appetite, often resulting in increased hunger and reduced feelings of fullness, contributing to potential overeating and weight management challenges.14
Get Regular Exercise
Regular exercise plays a vital role in balancing hormones through various mechanisms, a few of which include:
Insulin Sensitivity
Physical activity improves insulin sensitivity, allowing cells to effectively use glucose. This helps regulate blood sugar levels and prevents insulin resistance, a condition associated with hormonal imbalances.15
Growth Hormone Regulation
Certain types of exercise, especially strength training or high-intensity workouts, stimulate the production of human growth hormone (HGH). This hormone aids in muscle development, metabolism, and overall growth.16
Cortisol Management
Exercise can regulate cortisol levels, the body's stress hormone. Moderate exercise can lower cortisol levels, reducing stress and preventing its negative impact on hormonal balance.17
Limit or Avoid Alcohol
Long-term excessive alcohol intake disrupts the communication pathways between the nervous, endocrine, and immune systems. This disruption in communication leads to disturbances in hormones, which may result in significant consequences, which may include:18
- Increased stress response
- Difficulties getting pregnant
- Problems with the thyroid gland
- Weakened immune function
- Increased risk of cancers
- Bone diseases
- Other psychological and behavioral issues
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