Hormonal Imbalance & Nutrition

Introduction

Hormones are naturally occurring chemicals that coordinate various bodily processes, including our energy, mood and reproductive health. These hormones are produced by glands and tissues in our endocrine system, which are released into our bloodstream. It continuously monitors our physiology, knowing what hormones must be produced to maintain hormonal harmony.^1,2 

There are three main categories of hormones regulated by the endocrine system: peptide hormones, steroid hormones and amino acid-derived hormones.^2,3 When the production of these hormones is either too high or too low, this causes a ‘hormonal imbalance’.⁴

Nutrition has been suggested as a predominant environmental factor in keeping our hormones in sync. Understanding the connections between hormonal imbalances and nutrition can allow us to make controllable choices to prevent such fluctuations from occurring.⁵ 

Common causes of hormonal imbalance

Poor diet & nutrient deficiencies

Whether excessive or restrictive, the amount of food we consume can impact hormone regulation. Ultra-processed foods with high glycemic loads (GLS) can contribute to inflammation and a hormonal imbalance.⁶ 

Nutrient deficiencies can occur from insufficient macro and micronutrients due to limited food intake and poor absorption. This can cause dysfunction in converting nutrients into energy that the body needs, where deficiencies in vitamins B12, B6, D, and minerals such as iron, zinc and magnesium can occur.^7,8

Chronic stress

Chronic stress can disrupt cortisol levels, the body's primary stress hormone, released by the adrenal glands. Changes in cortisol levels when faced with some stressful situations are necessary to prepare our ‘fight or flight’ response. However, when cortisol is frequent and prolonged, this continues to keep our stress response active. This can begin to interfere with the production of other hormones, such as oestrogen, progesterone, testosterone and insulin.⁹

Sleep deprivation

Impaired sleep can cause decreases in our leptin levels and suppress our appetite. Similarly, it has the opposite effect of increasing our ghrelin levels to stimulate our hunger, therefore causing appetite dysregulation. This can further impact our thyroid activity, melatonin and insulin insensitivity, impairing an individual’s ability to sleep.^10,11,12

Environmental toxins

Research suggests that environmental toxins, known as endocrine disruptors, can impact the endocrine system. Such chemicals can be found in different environmental sources, and their presence has increased due to the effects of today’s increased agriculture. Repeated exposure to these contaminants can impact the way hormones interact with one another. Examples include pesticides, plastics from food packaging, heavy metals and air pollution.^13,14

Underlying medical conditions 

In some cases, there may be underlying medical conditions that can explain hormone imbalances. Such conditions include Polycystic Ovary Syndrome (PCOS), thyroid disorders, autoimmune diseases, diabetes and insulin resistance.^{15,16,17,18,19}

Life stages

As we age, the endocrine system is limited in energy conservation and growth hormones. 

Various gender differences have been noted, where in women, hormone changes occur during pregnancy, with increases in estrogen and progesterone. Women entering menopause experience a decline in their estrogen and progesterone levels.

In men, there are greater levels of testosterone decline with age, which can cause decreases in muscle mass and potentially lead to testosterone deficiencies.^20,21,22

Symptoms

There are several signs and symptoms recognised in hormonal imbalances. These include:⁴ 

• Weight gain or loss 
• Fatigue, low mood
• Digestive issues  
• Poor concentration, loss of motivation
• Irregular menstrual cycles 
• Erectile dysfunction 
• Decreased muscle mass, increased abdominal fat

Key hormones affected by nutrition

Various hormones are influenced by nutrition, affecting their production, release and sensitivity.²³

Insulin

Insulin is produced by the pancreas, which moderates blood sugar levels. When we eat, the carbohydrates from food are broken down into glucose and carried into energy stores for our bodies. When consuming a high sugar diet, this can lead to insulin resistance, impairing glucose regulation and has been highlighted as a key contributor in conditions like PCOS.^24,25

Cortisol

Cortisol is produced by our adrenal glands, maintaining the body’s stress response. When we experience chronic stress levels, this can lead to inflammation affecting our metabolism, gut health and glucose absorption. Consequently, this changes our stress response, leading to appetite changes and susceptibility to weight fluctuations.²⁶

Oestrogen and progesterone

Oestrogen and progesterone are reproductive hormones that change from puberty to adulthood. When these hormones fluctuate, they can cause high levels of insulin to be released and initiate the ovaries to produce excess testosterone. Thus, it can impact women’s fertility and menstrual cycles.

While oestrogen is produced in lower amounts, it also helps men develop male tissues and is therefore implicated in sperm formation. When oestrogen fluctuates in men, it can lead to symptoms such as hair loss and prostate concerns.²⁷

Leptin and ghrelin

Leptin and ghrelin, also known as ‘satiety hormones’, help govern our hunger. Leptin is produced by our fat cells, which provide energy from our food. When restricted, this can lead to increased hunger and weight gain. Ghrelin is produced by the stomach and helps us understand when we are hungry and when we are full.²⁸

Thyroid hormones

Thyroid hormones work on how the body transforms food into energy sources. Various forms of micronutrients, such as iodine, iron, zinc, vitamin B12, and magnesium, influence thyroid hormones. It has been shown that the consumption of food with a high GL, where these nutrients are low, has a negative effect on thyroid function.^29,30

Testosterone

Testosterone is another reproductive hormone, occurring in both men and women at different levels. For men, this plays a fundamental role in sperm development. A highly processed diet can lead to inflammation, lowering testosterone levels and having implications on muscle mass, bone density, mood regulation and sex drive.^31,32

Nutritional strategies to support hormonal balance

Macronutrient balance

Macronutrients come from our main food sources, which can be categorised under the following:

Protein

Protein allows the body to produce essential amino acids for the production of peptide hormones important for growth and regulating hunger levels. Examples include lean meats, eggs, lentils, fish, and dairy.

Unsaturated healthy fats

Unsaturated healthy fats help support cholesterol-based hormone processes. Examples include omega-3s, avocados, nuts and olive oils. 

Complex carbohydrates

Complex carbohydrates help maintain insulin balance. Unlike simple carbohydrates, which provide quick sources of energy, complex carbohydrates help sustain energy levels with a gradual release of insulin. Examples include whole grains like brown rice, quinoa, and oats.⁴ 

Micronutrient support

Micronutrients are consumed in smaller quantities, consisting of vitamins and minerals, some of which include:

• Vitamin D - supporting insulin production and immune health 
• Magnesium - assisting adrenal function and insulin sensitivity 
• Zinc and B Vitamins - support the synthesis of testosterone, oestrogen, progesterone and thyroid hormones. Zinc has further been shown to improve insulin absorption and glucose regulation⁴ 

Anti-inflammatory foods

There are numerous foods that can be incorporated into your diet to reduce an inflamed hormonal response. This includes a Mediterranean diet with a variety of fruit, vegetables, wholegrains, nuts and pulses, like chickpeas and lentils. In addition, foods such as leafy greens, berries, and turmeric have natural anti-inflammatory and antioxidant properties.^33,34 

Gut health 

Creating optimal levels of microbiota bacteria affects our gastrointestinal tract (GI) and the release of different hormones. If you experience an imbalance, this can result in a ‘leaky gut’, where unhealthy bacteria can enter. There are different forms of probiotic and prebiotic foods that deliver a dose of diverse microbiota bacteria, containing anti-inflammatory properties. Such foods include yoghurt, kefir, bananas, oats and whole grains.^35,36,37 

Foods to avoid

To rebalance hormone levels, it is suggested to reduce or eliminate the following:⁴

• Refined sugar and carbohydrates can cause a spike in insulin and cortisol levels  
• Caffeine, which can worsen adrenal imbalance
• Alcohol, which can worsen oestrogen and stress hormones 
• Processed foods which contain high levels of trans fats, leading to inflammation
• Soy (in excess) contains plant oestrogens, which can mimic oestrogen in the body

Lifestyle practices 

Stress management 

Research has shown that different forms of meditation, yoga and breathwork exercises can support the nervous system in its fight-or-flight mode, when flooded with high levels of adrenaline and cortisol. This is done by activating a soothing response through sensory stimulation, which helps lower cortisol levels.^{38, 39}

Regular sleep patterns 

When we sleep, our body undergoes a process of healing. It is therefore important to maintain a consistent sleep routine, gaining on average 7-9 hours, allowing melatonin and cortisol levels to be regulated sufficiently. It can be useful to develop a ‘winding down’ relaxation routine to calm the body down prior to keeping our sleep-wake cycle in sync.⁴⁰ 

Exercise 

A combination of both resistance training and moderate cardio has been found to be effective in maintaining hormonal balance. Resistant training supports the processes of hypertrophy (growth of muscle mass) and brain neurogenesis (the growth of new cell tissue), helping to reduce cortisol levels and further support the production of growth hormones.^41,42

Avoiding environmental toxins 

It is important to be mindful in selecting products that may contain endocrine-disrupting chemicals such as plastics, bisphenol-A, and pesticides. It can be useful to consider purchasing alternative natural products, limiting the use of plastics and consuming organic produce, which reduces exposure to synthetic chemicals.⁴³

When to seek professional help?

If you are experiencing any persistent symptoms and have made efforts to implement nutritional and lifestyle changes, it may be worth consulting a healthcare professional. There are several forms of testing that can be done to check for hormonal imbalances, which can commonly be done through your GP. This can help examine your hormone levels and identify any imbalances and treatment options moving forward. 

Summary

Nutrition provides a sustainable pathway to help modify hormonal imbalances, mediating a foundation for building optimal health. It is important to personalise nutritional and lifestyle approaches to your needs, as there is no singular universal approach, and it should be tailored to every individual. Implementing the outlined changes to restore balance is a holistic form of medicine that has the power to aid hormonal healing.