The effect of nutrition on hormone balance

The relationship between nutrition and hormone balance

The food we eat affects the secretion of hormones through small changes it makes in the gut. Some foods also contain hormones or hormone-like compounds, such as soy, which contains phytoestrogen, which mimics estrogen.

There is a consensus among health and nutrition experts that an unhealthy diet containing lots of processed foods and saturated fats causes health conditions such as metabolic syndrome, type 2 diabetes, and polycystic ovary syndrome. A diet high in added sugar, dairy, refined grains, red meat, and processed foods also increases estrogen levels; it stimulates insulin resistance due to the high level of fat in the body resulting from eating these foods in large quantities.

Medical research has shown a close relationship between these unhealthy diets, high estrogen in women, low testosterone in men, and disorders of insulin and cortisol.

Women's health experts also point out that the harsh diets of girls and women tend to cause irregular menstrual cycles, severe PMS symptoms, ovarian cysts, and bloating.

It is worth noting that there is no single magic food that treats hormonal disorders, which include female and male hormones, growth hormones, stress hormones, and others. So, do not be carried away by recipes that tell you that one spoon of apple cider vinegar will solve all your hormonal problems.

The nutrients in food are the building blocks of hormone health, production, and balance. Still, it is essential to note that hormonal balance depends mainly on several things besides nutrition, including exercise, reducing stress and anxiety, and improving sleep quality.

Foods that help balance hormones

• Fatty fish: such as salmon and mackerel, are rich in omega-3 amino acids, which reduce inflammation in the body, and regulate hormones that affect inflammation, such as leptin, which is very important in regulating appetite and metabolism.
• Avocados: Avocados are not only rich in healthy fats, but they also contain significant amounts of fiber and magnesium, all of which are essential elements for supporting adrenal health, promoting estrogen and progesterone balance, and supporting overall adrenal health.
• Broccoli and other cruciferous vegetables: such as cauliflower, which contains an important compound called Indole-3-carbinol, help the body eliminate estrogen dominance and promote a healthy balance of estrogen and progesterone.
• Seeds and nuts: such as flax seeds and walnuts, as they contain healthy fats and phytoestrogens that mimic estrogen and boost their levels, especially in women after menopause.
• Quinoa: It is considered a complex carbohydrate that is useful for improving blood sugar levels and enhancing insulin response. It also contains proteins and magnesium, crucial hormonal health elements.

Foods that cause hormonal imbalance

• Added sugar: in its various forms, it causes an increase in blood sugar and insulin levels, which causes insulin resistance. Insulin is an essential hormone for regulating blood sugar levels, and any imbalance in it affects other hormones, such as estrogen and progesterone.
• Dairy products: Milk and its derivatives affect hormone levels in some people due to the bioactive hormones found in milk, which cause acne and other symptoms of hormonal imbalance.
• Soybeans: Excessive consumption of soybean products affects the glands' health, especially if the diet does not contain a healthy nutritional diversity.
• Processed foods and saturated fats: cause inflammation, insulin resistance, and hormonal imbalance.
• Caffeine: Caffeine affects the functions of the adrenal gland, leading to excessive production of cortisol, which in turn affects other hormones such as insulin, estrogen, and progesterone.

To sum up,

Hormones affect many aspects of our health, so it is essential to keep their levels balanced to ensure that our organs function properly. Hormonal imbalances cause many health problems, including obesity, diabetes, heart disease, and other diseases. Eating healthy foods, exercising, and following a nutritious and comprehensive lifestyle helps maintain hormonal balance despite aging or other inevitable factors that affect hormone health.