Can food change hormone levels in the body

The relationship between diet and hormone production

The foods we eat can affect our body's production of hormones and hormone production. This is according to Perry Halperin, a registered dietitian who works as a clinical nutritionist at Mount Sinai Hospital in the US. Some foods also contain hormones and constituents that resemble or mimic them (for example, soy contains progesterone, which resembles estrogen).

But in terms of an individual person's nutrition - not every food in their diet - can actually affect the composition of hormones, says the expert. “Unhealthy diets include large amounts of processed foods and saturated fats, which can lead to conditions such as metabolic syndrome, diabetes and polycystic ovarian syndrome (PCOS),” says Caroline Messer, an endocrinologist at New York's Lenox Hill Hospital. And that's because a diet high in sweets, dairy, refined grains, red meat and processed foods can raise estrogen levels and promote insulin resistance due to high levels of body fat, she explains. Studies have shown, for example, that the diet of the average American is characterized by elevated estrogen in women, lower testosterone in men, insulin abnormalities and unstable cortisol levels.

Some people experience hormone-related health problems that can be corrected with dietary changes. Katie Hadley, a functional nutritionist in Richmond, recently worked with a young woman who suffered from stomach discomfort, irregular cycles, PMS and polycystic ovaries, often dealing with acute pain. “It was clear she had an imbalance of hormones,” Hadley shared. Testing revealed that the patient had nutritional deficiencies and dysbiosis caused by these issues. Hadley guided the client to “prioritize nutrition,” in which she gradually added nutritious and GI-friendly foods to her diet, addressing vitamin deficiencies and scheduling her intake of the “right” foods. “In less than six months, her PMS symptoms and acne disappeared, her cycle became regular, she had more energy, and she practically forgot about bloating and gas,” the doctor noted.

What foods can help hormone production

Thyroid hormones

Regulate energy levels, body temperature, weight and metabolism, and are also involved in skin and hair cells. Their deficiency causes a thyroid condition called hypothyroidism. To avoid it, you should include in your diet foods rich in minerals: iron, selenium, zinc and iodine. They are contained in various shellfish - oysters, shrimp, seaweed and Brazil nuts (rich in selenium). Vitaminized foods such as iodized salt, cereals and milk derivatives wouldn't hurt either.

Cortisol

Known as the “stress hormone” produced in moments of high stress. It allows one to wake up in the mornings and fall asleep in the evenings. If the rhythm is disturbed, a person feels tired, gains weight and gets sick more often. To optimize cortisol levels, nutritionists advise eating a balanced diet, rather than sitting on rigid diets. If stress is unavoidable, however, you need to back yourself up. “At this time, it's important to take magnesium and B vitamins to help the body rebalance cortisol,” says Hadley. Fatty omega-3-rich fish, such as mackerel, can help lower hormone levels and combat frequent fatigue. In addition to aquatic life, avocados and dark chocolate are “calming” as well as limiting sweet intake. Recent studies have shown that the Mediterranean diet is one of the best ways to maintain optimal cortisol levels.

.

Melatonin

It is often referred to as the “sleep hormone” because it regulates the sleep and rest cycle. Recent studies have found that freshly squeezed cherry juice increases melatonin production and provides long, restful sleep. Tryptophan is an amino acid involved in the production of the hormone. Foods rich in this substance: turkey, tuna and quinoa.

Serotonin

A close relationship between the stomach and the brain has been discovered - a two-way system that regulates the CNS and GI tract. 95% of serotonin, also called the “happy hormone” because of its role in mood regulation, is produced in the gut. Tryptophan is also very important in this case. “For example, turkey is rich in tryptophan, but it is difficult for the body to convert it into serotonin because of competing amino acids,” states Dr. Simran Malhotra, an internal medicine and lifestyle health specialist from Bethesda, Maryland. Researchers have found that high-carb foods stimulate insulin production, which helps muscles absorb competing amino acids; this makes it easier for tryptophan to reach the brain and increases serotonin levels. “This is why a diet high in animal protein can limit serotonin production, while plant foods rich in tryptophan such as oats, walnuts, pumpkin seeds, tofu, spinach and dark chocolate can increase serotonin levels and promote peace,” the expert concluded.