Hormones: Is it Possible for Food to Alter Your Hormone Levels?

July 26, 2024

Understanding the impact of diet on hormones with insights from experts, debunking myths, and emphasizing the importance of overall dietary habits over individual “miracle” foods.

According to Dr. Taraneh Nazem, a specialist in reproductive endocrinology and infertility at RMA of New York, a recent TikTok video claimed that consuming raw cacao on a daily basis could effectively regulate hormone levels and alleviate symptoms of PMS. However, Nazem notes that the creator of the video made broad claims without any scientific evidence to support them. This underscores the importance of seeking professional advice before making significant dietary changes. The comment section was filled with individuals who were eager to try it out, which is concerning as consuming excessive amounts of cacao can potentially lead to sleeplessness and anxiety.

There is a plethora of social media posts promoting the use of superfoods and supplements to improve hormonal health and address issues such as low energy, poor sleep, and acne. However, it’s important to be cautious as many influencers on platforms like TikTok make bold claims about the ability of superfoods to balance hormones. Dr. Caroline Messer, an endocrinologist at Lenox Hill Hospital in New York City, is particularly bothered by the false beliefs that apple cider vinegar can benefit women with PCOS, green tea can improve insulin sensitivity, and butter can support healthy estrogen levels. It’s the role of professionals like Dr. Messer to debunk these myths and provide accurate information to empower individuals to make informed dietary choices.

Is it truly necessary to “maintain natural hormone balance,” as frequently promoted in social media hashtags? Professionals reveal the hormone-balancing foods that can–and cannot–affect your hormonal well-being.

The Impact of Diet on Hormones

According to Perri Halperin, a registered dietitian and clinical nutrition coordinator at Mount Sinai Hospital, your dietary choices can have an impact on the production and release of hormones in your body. This can occur through subtle changes in your gut. Additionally, certain foods may contain hormones or substances that imitate them. For instance, soy contains phytoestrogen that has a similar effect to estrogen. It’s important to consult professionals like dietitians to make informed dietary choices.

The Importance of Overall Dietary Habits

According to experts, a person’s overall dietary habits, rather than individual food choices, are what can significantly impact their hormonal health. Messer explains that an unhealthy diet consisting of processed foods and saturated fats can lead to conditions such as metabolic syndrome, diabetes, and polycystic ovary syndrome (PCOS). This is because a diet high in sugary treats, dairy, refined grains, red meat, and processed foods can increase estrogen levels and cause insulin resistance due to a higher percentage of body fat. Several studies have linked a Western diet with high levels of estrogen in women, low levels of testosterone in men, abnormal insulin levels, and an imbalance in cortisol levels. This underlines the importance of focusing on overall dietary habits for hormonal health, rather than individual food choices.

A Case Study: Improving Hormonal Health Through Diet

There are instances where hormone-related health problems can be improved through changes in one’s diet. In Richmond, Virginia, Kaytee Hadley, a functional nutritionist, assisted a woman who was suffering from digestive discomfort, irregular menstrual cycles, premenstrual syndrome, and recurring ovarian cysts that caused extreme pain. According to Hadley, it was evident that the woman had imbalances in her hormones that were negatively impacting her reproductive health. Upon conducting some tests, it was also discovered that she had inadequate nutrition and an unhealthy gut, which were aggravating these conditions.

The Importance of a Comprehensive Approach

According to Hadley, the client was advised to prioritize a “food-first approach” which involved incorporating more nutritious and gut-friendly foods into their diet, addressing any nutrient deficiencies, and establishing a regular eating routine with foods they liked. As a result, in under six months, the client experienced a disappearance of PMS symptoms and cysts, improvement in acne, more consistent menstrual cycles, increased energy levels, and relief from bloating and gas.

The success story mentioned does not necessarily apply to the average individual, and any “miracle” food promoted on TikTok cannot guarantee the same results. According to Hadley, it was not just adding beans or tofu to her diet that helped fix her hormonal imbalance, but rather making significant lifestyle changes that included a nutrition for hormone balance, regular exercise, stress management techniques, and better sleep quality.

The Role of Nutrients in Hormonal Balance

According to Hadley, while a single food may not be able to solve the root cause of hormonal imbalances, it is still important to include essential nutrients in the diet as they play a crucial role in the production, transportation, and elimination of hormones. This highlights the importance of having a well-rounded hormonal balance diet consisting of vital vitamins, minerals, and macronutrients in order to optimize thyroid, stress, and sex hormones in the long run.

Debunking Myths and Quick Fixes

Many others share the same perspective. Taking steps to change one’s lifestyle in the long run can greatly help with hormonal problems. However, according to Messer, simply consuming a small amount of apple cider vinegar or green tea will not solve everything. There are no quick fixes or miracle natural remedies for hormonal imbalance in females.

According to Nazem, spreading this type of false information can result in unfulfilled expectations and possible health problems.

When it comes to hormone balance for women, what you refrain from eating can often be more important.

The Role of Testosterone-Boosting Foods

Testosterone, a hormone responsible for sexual characteristics, is derived from cholesterol. According to Dr. Alex Robles, a specialist in reproductive endocrinology at Columbia University Fertility Center, certain research has indicated that cholesterol-rich foods like eggs and avocados can aid in the production of testosterone. Additionally, nutrients such as zinc, magnesium (as mentioned in an article by TIME), and vitamin D are also crucial for supporting testosterone production.

According to Robles, consuming foods to balance hormones that are high in these nutrients is unlikely to significantly increase testosterone levels. However, a deficiency in these nutrients can have a negative impact on the body’s hormone production. While some may claim that low testosterone is linked to a lack of zinc, this is uncommon in the U.S. where zinc is regularly consumed through sources such as poultry, beans, oats, eggs, and nuts.

Proper levels of testosterone and other hormones are affected by what you eat and what you avoid eating, such as excessive intake of processed foods, refined carbohydrates, saturated fats, and alcohol. It is important to note that no single food can be considered a “miracle” for how to balance hormones.

What types of food can improve hormone balance?

According to Halperin, most individuals do not have to worry about how to regulate hormones with the help of food or supplements. The body takes care of this intricate process on its own. Halperin stresses that hormones are highly intricate and unique to each person and constantly changing. Therefore, there is no one-size-fits-all solution for achieving optimal hormonal balance.

According to Messer, although food can affect our metabolic health, our bodies have a strong ability to adapt and slight changes in food choices typically do not cause significant hormonal changes. Consuming a diverse diet for hormone balance consisting of whole foods is recommended to ensure overall nutritional needs are met.

Sometimes, specific foods can have a small impact on your hormones. Here’s an explanation of some natural ways to balance hormones.

Hormones produced by the thyroid gland

Thyroid hormones control energy, temperature, weight, and metabolism. These hormones, triiodothyronine (T3) and thyroxine (T4), also play a role in the growth of skin, hair, and nails.

According to Halperin, your thyroid and its hormones are likely functioning properly unless you have a known thyroid condition such as hypo- or hyperthyroidism. In that case, it is advised to seek medical treatment for proper medication management rather than relying solely on ways to balance hormones through diet.

Foods that could potentially benefit thyroid function

Consumption of minerals like iron, selenium, zinc, and iodine through dietary sources can potentially improve the health of the thyroid gland, a key part of the endocrine system. These sources may include shellfish like shrimp and oysters, seaweed, Brazil nuts (known for their high selenium content), and fortified foods such as iodized salt, cereals, and dairy products. Including cruciferous vegetables like broccoli, cauliflower, and kale in moderation as part of a nutritious diet may also support adrenal function and thyroid health.

Cortisol

Cortisol is a hormone that is produced by the adrenal glands. It is often referred to as the “stress hormone” because it is released in response to stress and helps the body to deal with stressful situations. This hormone is responsible for regulating various bodily functions, including metabolism, blood pressure, and immune response. Cortisol is also involved in the body’s natural fight or flight response, which prepares the body to either face a threat or flee from it.

Cortisol, also known as the “stress hormone,” is released by the body in response to physical or emotional stress. Its levels typically reach their highest point in the morning, aiding in waking up, and decrease throughout the day, facilitating falling asleep at night. However, when this natural pattern is disturbed, individuals may experience fatigue, weight gain, and increased susceptibility to illness.

To achieve optimal cortisol levels, nutrition experts advise eating for hormone balance and avoiding strict calorie limitations, as this can lead to elevated cortisol levels. This is due to the fact that insufficient energy and calorie intake can cause stress on the body.

It is important to keep in mind that when we are under stress, our body’s consumption of certain vitamins and minerals increases. Hadley emphasizes the need to prioritize magnesium and B vitamins during these periods, as they can help our body cope with stress and regulate cortisol levels. Unless specifically advised by a medical professional, the most effective way to obtain these nutrients is through a well-balanced diet.

Foods that could potentially reduce levels of cortisol

Oily fish containing high levels of omega-3 fatty acids, like mackerel, may be beneficial in reducing cortisol levels. This can, in turn, alleviate cortisol-related symptoms such as fatigue.

Source:

Perri Ormont Blumberg (July 25, 2024). Can Food Really Change Your Hormones? Times. https://time.com/7000236/can-food-change-your-hormones/. Accessed July 26, 2024