Food and hormones are quite the combination. We talk a lot about the ways in which food can impact your hormone balance — both the good and the bad. But what happens when you’re already living with a hormone issue? From PCOS to Menopause and beyond, there are so many ways hormones can go arwy, but you still have to eat. Here’s our guide to how food affects specific hormone imbalances.
What are hormonal imbalances?
Now, if you’re lucky enough to have a menstrual cycle, you’re well aware of hormonal imbalances. At its heart, your entire cycle is governed by the ebb and flow, ups and downs, and balance and imbalance of some of your hormones.
For instance, PMS is largely down to the low levels of Progesterone just before your period. When it’s at a higher level, say, after Ovulation, you likely don’t see those symptoms.
There are though, those times when imbalances aren’t part of a natural cycle. And by that, we mean things like PCOS, Endometriosis, and Thyroid dysfunction, all of which come under the umbrella of imbalance. Those long-lasting issues can cause a host of debilitating symptoms, and most require official diagnosis and treatment.
Food and hormones: What’s the connection?
Food, as we’re often heard to say, is magic. At least, some of it is. Everything you put in your body can affect you, whether that’s giving you an energy boost, or making you feel lethargic, you definitely are what you eat.
But, some foods can have specific effects on your hormones, and others can have specific effects on hormone conditions. And that’s why we’re so into the idea of eating to support your own personal hormone balance. And if you’re living with any of the following imbalances, eating well can be key to symptom reduction and recovery.
How does food affect my hormonal imbalance?
Depending on what’s going on, food can contribute to worsening symptoms, but it can also improve them, your mood, and your overall health. Here’s how:
Food and Hormones: PCOS
As you may know, PCOS is the most common hormonal disorder in women. Research conducted by the UN shows that it affects approximately 8-13% of women between puberty and menopause, but many more cases — the UN estimates up to 70% – go unreported or undiagnosed.
PCOS involves a disruption in the hormone balance that causes problems with ovulation, increased testosterone levels, and in some cases, but not all, ovarian cysts. That disruption leads to irregular periods, changes in cycle length, and fertility issues, as well as increased hair growth, hair loss, acne, and mood swings.
It can also be associated with other health conditions such as chronic inflammation, obesity, and insulin resistance, which can turn into diabetes if unmanaged. Food and hormones are key players in PCOS, as maintaining great nutrition and the right weight for you can make a huge difference.
Sugar
As much as we all love a little sweetener, sugar is the number one food to avoid when you’re living with PCOS. It can lead to weight gain and insulin resistance, which in turn can end up as diabetes. And we don’t just mean sugar in its purest form either. Dextrose, Sucrose, and high Fructose corn syrup, all highly processed forms of sugar, are just as bad, so make sure you’re checking the labels on any pre-packaged and processed foods you purchase.
Protein and fiber
Now, where PCOS and food are concerned, protein and fiber are your best friends. Both are essential for everyone’s overall health, but if you’re also living with PCOS, they’re crucial for helping to keep your insulin levels in a great place, and can even help with weight control.
That means lean meats, including chicken and fish, if you’re so inclined, as well as plenty of fruits and veggies. And we’ve got some fab hormone-optimized recipes and foodie tips on the Hormona app if you’re interested!
Food and Hormones: Endometriosis
As you may know, Endometriosis is a chronic inflammatory condition that is affected by hormones. But it’s also much more than that. Tissue that’s very similar to the lining of your uterus somehow grows outside of said uterus. At this point, it can attach itself to anything, including your intestines, kidneys, and lungs, among other things. And as you can imagine, it can be deeply uncomfortable and even debilitating for those living with it.
According to the World Health Organization, approximately 10% of women between puberty and menopause are affected. It can have many consequences including chronic pain, heavy bleeding, depression, anxiety, and infertility. But, it seems that diet may well play a role in preventing or improving the symptoms of endometriosis.
Fats
This is some of the really good food and hormone stuff. Omega-3 fatty acids, like those found in oily fish including salmon, mackerel, and sardines, are beneficial to your health, and not just for your hormones. They’ve also been shown to reduce the risk of Endometriosis, as well as being excellent for your heart health. And the best news is that frozen fish is just as effective as fresh, which is a budgetary bonus as far as we’re concerned.
But… Here’s an important thing to remember when increasing your intake of omega-3 fatty acids. And that’s to make sure you’re decreasing your intake of omega-6 fatty acids, if they’re present in high amounts in your diet.
And here’s why: The balance of omega-3 to omega-6 can be effective in modulating inflammation in endometriosis. So, reduce processed foods such as crips, food fried in seed oils, and ready meals, which are all high in omega-6.
Maintaining Good Gut Health
Did you know that those with endometriosis have an increased risk of developing IBS? And, unfortunately, that can go in both directions. How? Well, increased dysbiosis from the gut microbiome can impact your immune system and inflammation levels. And endometriosis itself can potentially impact your gut, by growing on the bowel surface or penetrating the bowel wall.
Therefore, thinking about how to maintain a healthy gut microbiome and manage IBS symptoms could be an important part of your approach to endometriosis nutrition. Low FODMAP diets, which involve cutting out carbs that your body finds hard to digest are worth considering if you experience symptoms such as bloating and cramps.
They can be very restrictive, however, so understanding your true triggers and slowly reintroducing those that don’t exacerbate symptoms is the best approach. You may also react to other foods, so keeping a food diary is a great way to understand your gut.
Other interventions to support your gut health include managing stress, such as incorporating meditations that involve your vagus nerve, which runs from your brain to your gut. Adding probiotics to your diet and slowly increasing fiber are also helpful.
Dairy
Now, where food and hormones are concerned, this one is a little tricky. Dairy contains Vitamin D, which is great for helping support your body if you’re living with Endometriosis. But A1 casein dairy, including cow’s milk, may worsen symptoms in some. It all comes down to your individual reactions, so if your symptoms are increasing, it might be worth cutting out dairy for a few days to see if that’s the culprit.
Food and hormones: Menopause
The transition period known as Menopause comes with a bunch of hormone ups and downs. And that’s down to the fact that during the transition, your ovaries are slowly winding down, before retiring altogether.
And as your ovaries produce Estrogen and Testosterone, once the transition starts, the knock-on effect on your hormones can be enormous. From weight gain to joint pain, brain fog to hot flashes, vaginal dryness to palpitations, there isn’t a system in your body that won’t notice.
Now as with all things hormonal, how often and how severe your symptoms are will likely be individual to you. That said, we all lose bone and muscle mass, and we stop processing sugar as well as we used to. And without food, supplements, and exercise, we don’t get them back
The Mediterranean diet, as well as a diet that contains a lot of fruit, has been shown to improve symptoms of Menopause such as night sweats and hot flashes. On the other hand, a high intake of alcohol and sugar can increase these symptoms.
Protein and Muscle Mass
Protein is particularly important during the transition, this is because we need adequate amounts of protein to maintain healthy muscle mass. The more muscle mass you have, the more sensitive to insulin you are, making it easier to maintain a healthy weight during menopausal hormone changes.
Bone Health
Make sure you’re also including key bone-supporting nutrients, such as calcium, vitamin D, K2, and magnesium. This is because as estrogen declines, the process in which your bones break down and rebuild becomes altered, leaving you vulnerable. That’s also why maintaining healthy muscle mass is key as you age — as it acts as protection for your bones. Think of your muscles as a suit of armor!
Alcohol
As you get older, levels of the enzyme that metabolizes alcohol start to decline. With lower levels of this enzyme, alcohol is more likely to hang around in your blood for longer, increasing its effects. In fact, you may already have noticed that you can’t drink the way you used to, and that your hangovers last longer and are way worse these days.
What’s more, if you are already struggling with sleep during the transition, alcohol may end up making things worse, reducing deep sleep and REM sleep, leaving you feeling exhausted the following day. And as alcohol is a vasodilator, it may also increase hot flashes, both during the day and at night.
Now, we don’t want you to feel as though you can’t live your life and enjoy yourself in a drinking sense, but consider being more mindful of your intake, or try omitting it completely and see how it impacts your symptoms.
Food and hormones: Fertility
Diet can in fact affect your menstrual cycle. And that could have a knock-on effect on your fertility, by changing your cycle, or how often you bleed and ovulate. Admittedly, that generally comes down to dietary restrictions, extreme exercise, or chronic stress impacting your Endocrine system.
Generally speaking, the better your nutrition, the more stable your overall hormone health and egg quality are, and the more stable your fertility should be. But that’s only as long as you’re not living with PCOS, Endometriosis, or any of the many other hormone issues that can affect fertility.
In 2019, Gaskins et al. published a study looking at the effect of diet on the success of fertility treatment. They found that women who followed a Mediterranean diet had a higher chance of having a baby through fertility treatment.
Which is great news, right? But, here’s the better news: you don’t have to follow the diet perfectly. The study discovered that just doing “pretty well” was enough to improve fertility outcomes. The study also found that a “pro-fertility diet” was associated with better outcomes from treatment. This diet was also associated with a lower risk of miscarriage during the study. Because food is amazing.
What’s a Mediterranean diet again?
If you’ve ever been lucky enough to visit Italy, Spain, or Southern France and thought, “Damn, the food is great here!” then you’ve inadvertently helped yourself to a Mediterranean diet.
And it just so happens that a Mediterranean diet has a lot in common with what your body needs for stable fertility. That includes:
- High-quality protein, including oily fish, grass-fed beef, and organic tofu
- Organ meats, such as liver and kidneys
- Colorful fruits and veggies
- Nuts, seeds, and whole grains
And the specific nutrients contained in the diet that can support egg quality include:
- Vitamin D
- Omega-3
- Vitamin C
- Vitamin E
- Folate
- Iodine
- Calcium
- Magnesium
Whilst it is possible to support fertility with a healthy, well-rounded diet, please consider a high-quality pre-natal supplement to ensure that you are getting everything you need. At a bare minimum, 400mcg of methylated folate is needed until 12 weeks of pregnancy at least.
Food and hormones: TLDR
As always, gang, if you’re concerned that you’re living with an undiagnosed hormone imbalance, please talk to a healthcare type. They can advise on testing and any treatment that may be necessary.
But trying a hormone-balancing diet is a great idea regardless of diagnosis. It can help reduce the frequency and severity of symptoms, and improve your overall hormone and general health. And most importantly, it could help you feel better.
So, make sure you’re getting plenty of lean protein, fresh fruit and veggies, nuts and seeds, and don’t forget the whole grains. Making small changes to what you’re eating can have a huge impact on your symptoms and overall wellbeing, which means you’ve got nothing to lose, and a ton of delicious meals to gain. Food and hormones — what a fantastic partnership!
