How to balance hormones in women naturally with food

 


When we think about what to eat to nourish our bodies, hormones may not always be top of mind. But our hormones play a very important role in our bodies. Hormones are chemical messengers that are part of the endocrine system and help with growth and development, metabolism and digestion, fertility, stress and mood and more.

Pictured recipe: Salmon-Stuffed Avocados

When hormones get out of balance—too much or too little are produced or something interferes with signaling pathways—it can lead to issues like diabetes, weight loss or gain, or infertility, among other problems.

A healthy diet can help keep hormones in sync. Here's an overview of what your hormones control and which foods keep them balanced.

How diet affects hormones

What we eat affects the production of hormones and their signaling pathways. "Our hormones like healthy fats, like olive oil, avocado, nuts and seeds, as well as ample fiber from fruits and vegetables and quality proteins like eggs, fish and meat," says Melissa Groves Azzaro, RDN, LD, PCOS, hormone, and fertility dietitian at Avocado Grove Nutrition. In contrast, pesticides, alcohol and artificial sweeteners can negatively impact hormones.

You need enough calories too. "Women's bodies especially are very sensitive to scarcity. If your body doesn't feel like it's getting enough, it downregulates production of sex hormones. Your body doesn't know the difference between a war or famine or a new weight-loss diet you're following," says Azzaro. (Learn more about how losing weight can also slow your metabolism.)

How to know if hormones are imbalanced

"During reproductive years, women can look to their cycle to give them signs that their hormones are out of balance. Infertility, 'period problems' like PMS, heavy, painful periods, and migraines all can be signs that hormones are out of balance," says Ayla Barmmer, M.S., RD, LDN, owner of Boston Functional Nutrition and creator of Full Circle Prenatal.

Sudden weight fluctuations or changes in energy levels could also signal a hormonal imbalance. "But, really, the best way to know for sure is to get tested," says Azzaro.

How hormones work in your body

There are over 200 hormones in the body. Estrogen, testosterone, cortisol, insulin, leptin, ghrelin and thyroid hormones are the most commonly known. These are linked closely to metabolism, fertility and mood.

Metabolism

Insulin: Insulin is released from the pancreas after you eat and takes sugar (glucose) from the blood to cells for energy. Insulin is also the hormone responsible for storing extra sugar as fat.

Leptin: This is released from fat cells and helps control appetite, maintain weight and tell the brain you are full. It's often referred to as the "satiety hormone."

Ghrelin: This hormone is responsible for stimulating your appetite and is often called the "hunger hormone."

Thyroid hormones: Triiodothyronine (T3) and thyroxine (T4) help regulate weight, energy, temperature, growth of hair, skin and nails and more.

Learn more about what may impact your metabolism, such as eating protein and drinking tea.

Reproductive System

Estrogen: This is the female sex hormone that leads to changes during puberty and helps regulate menstrual cycle, maintain pregnancy, keep cholesterol in check and keep bones strong.

Testosterone: The male sex hormone that leads to changes during puberty; increases sex drive, bone density and muscle strength (in both men and women).

Stress and Mood

Cortisol: Cortisol is released in times of stress and increases blood pressure and heart rate. Too much isn't good for your health, and it's often referred to as the "stress hormone."

Adrenaline: Our "fight or flight" hormone is released in times of stress and increases heart rate.

Melatonin: This hormone is released at night and prepares the body for sleep. It's often called our "sleep-inducing hormone."


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