Our bodies contain chemical messengers which act to control various functions within our body, telling our body what to do and when to do it. These chemicals are known as Hormones. Hormones are produced by organs, tissues and glands making up the endocrine system. There are currently over 50 identifiable hormones produced by the human body, and they all play a significant role in living a healthy and balanced life. Hormones can control the following:
Changes that indicate a hormone imbalance:1 2
Not all hormonal imbalances are avoidable. However, there are some contributing factors we can control. It is important to focus on the prevention of hormonal imbalance as it avoids the need for treatment later on. Therefore, prevention is beneficial.
Hormone imbalances occur when our endocrine system isn’t working properly. This happens when there is: 3
There are various other reasons as to why these hormonal disturbances occur, such as benign (non-cancerous) tumours, autoimmune disorders and genetic factors.
In addition to this, there are some lifestyle factors that can cause a hormonal imbalance. Some of these factors include:
The foods we eat as part of maintaining a balanced and healthy diet are the building blocks for all of our bodily functions. As a result, things such as our energy levels and cognitive ability are directly affected by our diet. Being able to understand how to actively manage your diet can significantly improve your quality of life.
Achieving a balanced diet involves:4
This mineral is required for around 300 enzyme reactions in our body, many of which impact our hormone levels. Therefore, having sufficient levels of magnesium in our body helps balance our hormones. Magnesium is involved in thyroid function, oestrogen balance, adrenaline and cortisol reduction, stabilising blood sugar levels, production of sex hormones (testosterone, progesterone, etc.), production of DHEA and human growth hormone, and increasing serotonin levels.
This mineral plays a significant role in the production, regulation and balance of certain types of hormones such as insulin, thyroid hormones and sex hormones. Having a deficiency in zinc can lead to a disruption in hormonal balance. As a result of this, this causes issues such as irregular cycles, low libido and insulin resistance. In addition to this, zinc is linked to lower stress and anxiety as it has positive impacts on the hypothalamus-pituitary-adrenal (HPA) axis - the control centre of the body’s stress response.
Iodine’s main role is to help in the production of thyroid hormones. These specific hormones regulate energy levels and metabolism. The body’s thyroid gland is reliant on iodine to help synthesise T4 and T3 hormones. These two hormones influence all cells within the body. As a result of this, when the body becomes deficient in iodine, the body also decreases in levels of thyroid production. In turn, this leads to hormonal imbalances that cause a disruption in energy levels, metabolism, and even fertility. However, too much iodine intake can also lead to a dysfunctional thyroid. Furthermore, this indicates the importance of ensuring you get a sufficient intake of iodine through talking to medical professionals.
Fibre is a nutrient that plays an essential role in maintaining hormonal balance. Fibre aids in the disposal of excess hormones in the body, such as oestrogen. This helps to avoid something known as oestrogen dominance, which is a hormonal imbalance that is linked to premenstrual syndrome (PMS), fibroids and breast cancer. In addition to this, fibre helps to stabilise blood sugar levels and, as a result, the absorption of sugar into the bloodstream slows down, preventing any insulin spikes and resistance.
The thyroid gland contains more selenium per gram of tissue than the rest of the body’s organs. Selenium plays a significant role in regulating the body's metabolism, increasing energy levels and promoting hormonal balance. Additionally, selenium contains great antioxidant properties, which protect glands that produce hormones from oxidative stress. Selenium also plays a role in reducing inflammation, helping to improve symptoms of PCOS and Hashimoto’s thyroiditis, which are hormone-related conditions.
Antioxidants are key in hormone balance due to their ability to reduce inflammation, promote detoxification and mitigate stress. Furthermore, antioxidants are associated with better insulin sensitivity, improved function of the adrenal gland and reduced oxidative damage. Research has proved that diets which are rich in antioxidants can lessen symptoms of hormonal conditions such as PCOS and endometriosis. As a result of this, this promotes fertility and supports the disposal of toxins and metabolic waste.
Vitamins such as B12, B9 and B6 are crucial for the production of energy. Vitamin B6 helps aid in the production of serotonin and, therefore, helps manage symptoms of PMS. Furthermore, Vitamin B12 and B9 play a significant role in reproductive health. Ultimately, a deficiency in B vitamins can cause fatigue, mood swings and a disruption of hormones, especially in women.
There is consistent research to show that omega-3 fatty acids don't just reduce inflammation but are also linked to the improvement of hormonal disorders such as PCOS and endometriosis.
If you suspect you are experiencing a hormonal imbalance, specifically when symptoms persist for a while or feel severe, you should seek advice from a professional. In women, if periods become increasingly heavy, irregular or even absent, or if fertility becomes a concern, then consulting a gynaecologist is essential.
You should also seek a medical professional if you experience the following:
Hormones control fundamental functions throughout our body, and even small changes can result in serious health issues. Recognising signs such as changes in weight, mood, energy, inconsistent menstrual activity etc. can be vital to maintain hormonal balance. As a result, these can be addressed through lifestyle and dietary changes.
