The Connection Between Diet and Hormones

I often come across the statement that hormones are mainly responsible for extra kilos in people who are struggling with them. Is it really that simple? Can we definitely say that hormones are to blame for everything? Today I will try to describe how lifestyle, and in particular diet, affects the hormonal balance. You will see that sometimes we upset our hormonal balance by making mistakes in our nutrition habits, and not the other way around. Ready?

 

Let’s start from the beginning, which is what hormones are and what function they have in our body.

Hormones are organic compounds that are formed in organisms in many glands and tissues, e.g. thyroid, pancreas, brain, skin, liver, ovaries, adipose tissue, kidneys, adrenal glands, or testicles, and are made from substrates, i.e. ingredients that we get from food (amino acids , fatty acids, iodine, selenium, etc.).

Their main function is to regulate the work of our cells and tissues by switching on or off certain mechanisms. Let’s use a few examples to better understand how they work:

• insulin is responsible for lowering the level of glucose in the blood after a meal,
• glucagon causes an increase in the level of glucose in the blood at the time of its absence, e.g. when we fast or limit carbohydrates or during training,
• thyroid hormones stimulate metabolism in many cells, affect the rate of energy transformation,
• melatonin regulates the circadian rhythm, is responsible for the quality of sleep and falling asleep,
• estrogens and testosterone regulate the activity of the sex glands,
• leptin affects metabolism, fertility and the feeling of hunger. 

 

 

The human body is quite a puzzle and is made up of interconnected communicating vessels. As it turns out, through dietary errors and lack or excessive physical activity, we can disrupt the work of our glands, and thus indirectly affect the formation of hormonal disorders. Let me make it clear: we are not talking about endocrine diseases, such as Hashimoto’s disease (hypothyroidism), Cushing’s disease (hyperadrenalism) or others, which are caused by many more factors, but about situations when a person with a healthy diet and activities can lead to irregularities.

You already know that hormones are produced by glands and tissues, so following this lead, like a detective, you can come to a simple conclusion, if we don’t have bricks, we can’t build a house. While the human body can do a lot, it is unable to produce some ingredients at all or in sufficient quantities, and the hormone factory called the gland needs a number of raw materials and tools for their production. Depending on the type of hormone, these will include:

• fatty acids,
• amino acids,
• cholesterol,
• some vitamins (e.g. C, D, A, E, B group) and minerals (e.g. iodine, selenium, iron, zinc, copper).

If your diet does not contain the right amount of certain nutrients, chronic deficiency can contribute to lower levels of certain hormones. Thyroid hormones are a good example when as a result of such factors as insufficient intake of iodine, selenium and zinc, or following a low-calorie diet, the secretory function of the gland may be disturbed. There are many reasons for hypothyroidism, including autoimmune disease, medications, inflammation and more, but if you suspect you have thyroid problems, it is worth consulting your doctor and looking at your diet to see if you are contributing to the problem.

 

 

As research conducted on 80 women by Łagowska et al. shows, diet is also important in terms of menstruation and fertility. The aim of the study was to assess the relationship between diet quality and hormonal status in exercising women with menstrual disorders. Physically active women were examined and divided into 3 groups: with normal menstruation, with no menstruation and with accompanying hormonal disorders. Menstrual history, hormone profile, physical activity level, body composition, diet and energy expenditure were considered in the analysis. The group with menstrual disorders and at the same time abnormal hormone levels consumed smaller amounts of vitamins A, B2, B6, B12, magnesium and potassium than the group without hormonal disorders. In women with menstrual disorders and elevated androgen levels, poor diet quality was associated with altered hormonal parameters.

When talking about fertility, it is worth mentioning the results of the study by Chavarro et al., whose aim was to assess whether the consumption of total fats, cholesterol and the main types of fatty acids affects the risk of ovulatory infertility. Studies have shown that every 2% increase in energy intake from trans-unsaturated fats, as opposed to carbohydrates, was associated with a 73% greater risk of infertility, similar results were obtained when trans fats replaced omega-6 polyunsaturated fatty acids and monounsaturated fats ( risk more than doubled). Importantly, the consumption of trans fatty acids, found mainly in processed foods, may contribute to the development of abdominal obesity, reduced insulin sensitivity and insulin resistance, and the development of type 2 diabetes. Thus, not only a deficient diet can lead to hormonal disorders, but excessive consumption of some dietary components can lead to irregularities. 

 

 

Another noteworthy and increasingly common phenomenon among women is polycystic ovary syndrome (PCOS). Too high adipose tissue level may be associated with the risk of developing insulin resistance or hyperinsulinemia, which in turn may be associated with the development of PCOS. It is worth considering the fact that adipose tissue is not only an energy store, but also an organ that secretes a number of compounds, including hormones, including leptin and many pro-inflammatory factors that are the basis of many diseases. A diet that is too high in calories causes excess weight and obesity and can lead to a number of complications, including hormonal disorders. Here one could argue what came first, the egg or the chicken. Did hormonal disorders contribute to the development of overweight and obesity, or vice versa? Each person’s story is different, but what research confirms is that a diet consistent with energy needs contributes to the proper functioning of the reproductive system in women.

Not only being overweight is unfavorable, too low body weight (BMI below 18.5 kg/m2) may be associated with insufficient supply of vitamins, minerals or fats, and both overeating and starvation may contribute to endocrine problems. In conclusion, the way we eat is of great importance in the proper functioning of our endocrine system and the secretion of hormones. Both a high-calorie diet and too little energy supply can lead to the development of complications. It’s not just the amount of calories that matters. The quality of ingredients and variety can be the key to staying healthy. Adequate supply of proteins, vitamins, minerals and healthy fats will provide substrates for the proper production of hormones in glands and secretory tissues. Hormones are like messages that allow the cells in our body to communicate efficiently. Incomplete text in an SMS will not have the intended effect. It is similar with hormones as thanks to them, individual tissues and organs communicate with each other and act as an efficient whole. Communication errors caused by hormone deficiency can lead to serious consequences, which is why it is so important to take care of a diet that supports our endocrine system, i.e. our internal messenger.

 

 

So how should we eat to keep your hormones in balance? Here are some of my tips for you:

1. Don’t overeat! Remember that appetite is not the same as hunger, and more is not necessarily better. If you eat compulsively or have problems with stress eating, start by delving into the cause of overeating and try to build a healthy relationship with food
   
2. Don’t starve yourself! When a diet is too restrictive, it can lead not only to the yo-yo effect, but also to hormonal disorders
   
3. Make sure you get enough fats in your diet. Fats affect the synthesis, metabolism and action of certain hormones. Make sure that your menu includes sources of omega 3 fatty acids (oily sea fish, flaxseed, linseed oil, chia, walnuts), avoid saturated and trans fats (fast food, sweets and processed food)
   
4. Eat whole grains, vegetables, fruit, seeds, and nuts. Thanks to this, you will provide your body with the right amount of vitamins and minerals necessary for the synthesis of hormones
   
5. Get enough physical activity. This will allow you to achieve optimal body weight, speed up metabolism and improve the sensitivity of cells to insulin
   
6. Make sure you have an adequate supply of protein in your diet. Also remember about plant sources of protein such as legumes, tofu or nuts. If you are not on a vegan diet, do not avoid eggs, try to consciously source your meat and fish, avoid low-quality meats and meat products
   
7. Cut down on high glycemic index foods (read more about the low glycemic index diet, which is also available in my app, HERE). Try to eliminate white sugar, foods containing any sweetening syrups such as glucose, fructose and others. Replace sweetened drinks with water, and replace white flour products with whole grains. 

 

 

Bibliography:

1. Chavarro J. E., Rich-Edwards J. W., Rosner B. A., Willett W. C. Dietary fatty acid intakes and the risk of ovulatory infertility. Am. J. Clin. Nutr. 2007;85: 231-237.
2. Łagowska K., Strock N., Koltun K. J., Williams N., De Souza M. J. Association of diet quality and hormonal status in exercising women with menstrual disturbances. Appl Physiol Nutr Metab. 2022 Nov 1;47(11):1085-1095.
3. Makar R., Toth T. The evaluation of infer-tility. Am. J. Clinic. Pathol. 2002;117:95-103.
4. Serdyńska M., Pawelczyk L. Epidemiologia niepłodności. Ginekologia. Słomko Z. (red.). Wyd. Lek., PZWL Warszawa. 2008:465-470.