Steering Clear of Hormonal Discrepancies: A Guide
In the human body, hormones play a crucial role in regulating metabolism, homeostasis, growth and development, sexual function, reproduction, sleep-wake cycle, mood, and more. With over 50 identifiable hormones produced by the endocrine system, it's essential to ensure their balance for optimal health.
A balanced diet is key to supporting hormone production and balance. Achieving a balanced diet involves variety, moderation, hydration, and consuming whole foods. Whole foods are fruits, vegetables, whole grains, nuts, seeds, and unprocessed meats and fish.
Some specific nutrients that support hormone production include:
- Magnesium: Involved in thyroid function, oestrogen balance, adrenaline and cortisol reduction, stabilizing blood sugar levels, production of sex hormones, production of DHEA and human growth hormone, and increasing serotonin levels.
- Selenium: Contains great antioxidant properties, which protect glands that produce hormones from oxidative stress. Selenium plays a significant role in regulating the body's metabolism, increasing energy levels, and promoting hormonal balance. It also helps reduce inflammation, improving symptoms of hormone-related conditions such as PCOS and Hashimoto's thyroiditis.
- Iodine: Helps in the production of thyroid hormones, which regulate energy levels and metabolism.
- Zinc: Plays a significant role in the production, regulation, and balance of certain hormones such as insulin, thyroid hormones, and sex hormones. Zinc is linked to lower stress and anxiety as it has positive impacts on the hypothalamus-pituitary-adrenal (HPA) axis - the control centre of the body's stress response.
- Vitamins B12, B9, and B6: Crucial for the production of energy.
- Omega-3 fatty acids: Linked to the improvement of hormonal disorders such as PCOS and endometriosis.
- Antioxidants: Key in hormone balance due to their ability to reduce inflammation, promote detoxification, and mitigate stress.
A deficiency in these nutrients can lead to a disruption in hormonal balance, causing issues such as fatigue, mood swings, irregular cycles, low libido, and insulin resistance. Fibre aids in the disposal of excess hormones in the body, such as estrogen, helping to avoid estrogen dominance, which is a hormonal imbalance linked to premenstrual syndrome (PMS), fibroids, and breast cancer.
Common lifestyle factors that can contribute to hormonal imbalances include chronic stress, poor diet, inadequate sleep, lack of physical activity, excessive alcohol consumption, and drug abuse. Chronic stress elevates cortisol levels, which can disrupt other hormones such as estrogen and progesterone. A diet high in processed foods, sugar, and unhealthy fats promotes inflammation and interferes with hormone production. Insufficient quality sleep negatively impacts hormones regulating appetite, metabolism, and stress responses. Physical inactivity and being overweight can further disturb hormone levels. Additionally, exposure to environmental toxins found in plastics, pesticides, and some personal care products can act as endocrine disruptors and contribute to imbalances.
In summary, maintaining a balanced diet, managing stress, ensuring adequate sleep, regular exercise, limiting alcohol and drug use, and avoiding environmental toxins are essential steps towards maintaining hormonal health.
[1] Environmental Health Perspectives. (2012). Environmental Endocrine Disruptors and Human Health. [3] Endocrine Society. (2015). Endocrine-Disrupting Chemicals: An Endocrine Society Scientific Statement. [5] Journal of Clinical Endocrinology & Metabolism. (2016). Endocrine-Disrupting Chemicals and Health.
- A balanced diet, rich in nutrients such as magnesium, selenium, iodine, zinc, vitamins B12, B9, and B6, omega-3 fatty acids, and antioxidants, is essential for supporting hormone production and balance, thereby promoting overall health and wellness.
- Fibre, found in whole foods like fruits, vegetables, whole grains, nuts, seeds, and unprocessed meats and fish, aids in the disposal of excess hormones like estrogen, helping to avoid estrogen dominance, which can lead to hormonal imbalances, and associated health issues such as PMS, fibroids, and breast cancer.
- Lifestyle factors like chronic stress, poor diet, inadequate sleep, lack of physical activity, excessive alcohol consumption, and drug abuse can contribute to hormonal imbalances, disrupting hormones such as cortisol, estrogen, and progesterone, and ultimately leading to issues like fatigue, mood swings, irregular cycles, low libido, and insulin resistance.
- To maintain hormonal health, it's important to adopt health-conscious habits like managing stress, ensuring adequate sleep, regular exercise, limiting alcohol and drug use, and avoiding environmental toxins, as suggested by sources like Environmental Health Perspectives, Endocrine Society, and Journal of Clinical Endocrinology & Metabolism.
