Hormonal Changes and Healthy Eating

Hormonal changes in our bodies show themselves in different ways at every stage of life. These changes affect many vital functions, such as growth, development, reproduction, coping with stress and metabolism. Hormonal balance is therefore critical for general health and quality of life, and healthy eating is one of the ways of supporting it.

What Is a Hormonal Change?

Hormones are chemical messengers released by glands in different parts of the body. They travel through the bloodstream to target cells and regulate specific functions. Hormonal changes tend to become noticeable in the following situations.

• Puberty: This is marked by a rise in the sex hormones (oestrogen and testosterone). The period is associated with rapid growth, sexual maturation and emotional changes.
• Pregnancy: During pregnancy, oestrogen and progesterone levels rise significantly. These hormones support the development of the baby and prepare the mother's body for birth.
• Menopause: Menopause begins as oestrogen and progesterone levels fall in women. Symptoms such as hot flushes, night sweats and a decrease in bone density may be seen during this period.
• Andropause: In men, the andropause period begins as testosterone levels fall. It is associated with lower energy levels, reduced muscle mass and a lower sex drive.
• Stress: A rise in stress hormones such as cortisol switches on the body's coping mechanism. Long-term stress can disturb hormonal balance and may contribute to various health problems.

Foods That Support Hormonal Balance

Healthy eating has an important effect on hormonal balance, because some foods can directly influence hormone production and function. These foods are as follows:

• Healthy fats: Healthy fats are needed for hormone production. Avocado, olive oil, walnuts, almonds and oily fish such as salmon contain omega-3 fatty acids and support hormonal balance. Omega-3 fatty acids may also help hormones work more efficiently by reducing inflammation.
• Protein: Protein is one of the building blocks of hormones in the body. Getting enough protein supports hormone production and helps maintain muscle mass. Protein-rich foods such as eggs, chicken, turkey, red meat, pulses and dairy products should be part of your diet.
• High-fibre foods: Fibre supports digestive health and helps keep blood sugar levels steady. Wholegrains, vegetables, fruit and pulses are rich in fibre and may help maintain hormonal balance.
• Fermented foods: Fermented foods contain probiotics that support gut health, and gut health plays an important role in the regulation of hormones. Fermented foods such as yoghurt, kefir, sauerkraut and kimchi help keep the gut flora in balance and so contribute to hormonal balance.
• Leafy green vegetables: Leafy greens such as spinach, kale and chard contain nutrients that matter for hormone production and function, such as magnesium and B vitamins. These vegetables are also rich in antioxidants, which protect the body from free radicals.

Foods That May Upset Hormonal Balance

Some foods and eating habits can have a negative effect on hormonal balance. Avoiding or limiting these foods is important for protecting your hormonal balance:

• Refined sugar and processed foods: Refined sugar and processed foods can cause sudden rises and falls in blood sugar. These swings can disturb the balance of insulin and, over time, may contribute to insulin resistance.
• Trans fats: Trans fats may increase inflammation and get in the way of hormones working properly. Fast food, packaged snacks and some types of margarine contain trans fats. Avoiding them is important for protecting hormonal balance.
• Caffeine and alcohol: Too much caffeine and alcohol can disturb hormonal balance. Caffeine can raise cortisol levels and so affect the balance of stress hormones, while alcohol can impair liver function and get in the way of hormones being processed properly.
• Soya products: Soya products contain phytoestrogens, which can mimic the hormone oestrogen. Eating very large amounts of soya may affect hormonal balance in some people, so moderate amounts are sensible.

Lifestyle Suggestions

Besides nutrition, lifestyle habits also have a big effect on hormonal balance. Here are some suggestions you can consider to support your hormonal balance:

• Regular exercise: Exercise helps balance hormones. In particular, it can lower cortisol levels, which reduces the negative effects of stress, and it can improve insulin sensitivity. Doing at least 150 minutes of moderate-intensity exercise a week is good for general health.
• Enough sleep: Sleep is critical for the body to renew itself and keep its hormones in balance. Aim for at least 7 to 8 hours of good-quality sleep a day to help protect hormonal balance.
• Stress management: Chronic stress can keep stress hormones such as cortisol constantly high, which may lead to hormonal imbalance and health problems. Stress management techniques such as meditation, yoga, deep breathing exercises and hobbies help reduce stress and support hormonal balance.
• Natural light and vitamin D: Sunlight is needed to produce vitamin D, which plays an important role in hormonal balance. To get enough vitamin D, it is important to spend at least 15 to 20 minutes in the sun every day. Where sunlight is not enough, vitamin D supplements should be used under your doctor's supervision.

This article is for general information only; please consult your doctor and dietitian about your own situation.