As a senior lady gynecologist in Jaipur who cares intensely about her patients’ overall health, I’ve seen firsthand how diet can significantly affect women’s hormone health. Hi, my name is Dr. Pankhuri Gautam. Through years of work and study, I’ve learned that our foods are essential for keeping our hormones balanced. These changes in hormones can affect our mood, weight, and health as a whole, as well as our periods.
Here, I want to shed light on the complicated link between a woman’s diet and her hormones. I will help you understand how certain foods can balance or throw off our hormones. Learn how to take care of your body through mindful eating, leading to a healthier, more balanced life in the long run.
Impact of Nutrition on Women’s Health
Eating right can help you stay at a healthy weight, give you more energy, and lower your risk of getting some chronic diseases, like diabetes, heart disease, and cancer. Knowing that heart disease is the leading cause of death for women and that strokes are more common in women than in males makes nutrition even more crucial.
Bad food choices like eating a lot of fatty foods that clog your arteries can lead to both heart disease and stroke. Eating a better diet for your heart can help with these problems.
A healthy heart is only one part of the picture. A healthy diet can help your reproductive health, keep your bones strong, and lower your chance of some cancers.
A good diet is essential for women with gynecological problems like polycystic ovary syndrome (PCOS), infertility, or menopause. PCOS is a hormonal issue that affects a lot of women of childbearing age. It can cause period irregularities, weight gain, and problems with getting pregnant. A healthy diet with foods low in glycemic index and good fats can help control PCOS symptoms and make it easier to get pregnant.
If you are facing issues such as PCOS or infertility, then only improving your diet can not help you. You need to seek medical attention. You can visit me at my clinic, Endoscopia Women Care, in Jaipur.
In the same way, inadequate nutrition and lifestyle choices can lead to infertility. Getting lots of antioxidants, vitamins, and minerals in your food can help you get pregnant by protecting the health of your eggs and lowering oxidative stress in your body.
During menopause, hormones change in women in ways that can make them more likely to lose bones and get heart disease. Eating a lot of calcium, vitamin D, and omega-3 fatty acids can help lower one’s chance of getting these diseases and improve one’s life.
Why Does Food Have Such A Big Impact On Hormones?
The human body contains about 200 distinct hormones. These chemical messengers regulate several bodily functions, including the immune system, metabolism, menstruation, and reproduction. Certain foods give our bodies the nutrients they need to produce hormones more easily.
Many different processes in the body depend on steroid hormones like testosterone, estrogen, and progesterone to work right. They are some of the body’s most essential and active chemicals. But did you know that cholesterol is used to make them?
Cholesterol has a bad name because high amounts in the blood can cause cholesterol plaque to build up, which clogs the arteries and causes heart disease. On the other hand, insufficient cholesterol can also be bad for your body. For instance, women with very little body fat may not have periods (amenorrhoea) and may not be able to have children. The body doesn’t have enough cholesterol to produce estrogen and progesterone, essential hormones for the reproductive system. Thus, it would help to have a balanced diet containing all the required nutrients and fats.
Direct Nutritional Impacts on Hormone Signaling Sensitivity
Dietary habits and composition may influence tissue sensitivity to various hormones. Several studies have shown that a Western-style diet with more refined carbs, saturated fats, and less fiber may cause the release of more cortisol. Dietary composition may also have a good effect on the responsiveness of pancreatic beta cells and, in turn, insulin sensitivity.
In a clinical study in 2021, 32 severely obese people on a waiting list for bariatric surgery were split into two groups: one was given a low-calorie diet (30% carbs, 30% protein, and 40% fats), and the other was given a Mediterranean diet (55% carbs, 15% protein, and 30% fats). After four weeks of therapy, including two sessions of behavioral and dietary counseling, researchers discovered that, while the diets did not affect fasting plasma glucose, they were equally successful in improving insulin resistance and increasing beta-cell glucose sensitivity.
Leptin is a hormone that controls hunger released by fat cells in fatty tissue. Different foods may make you more or less sensitive to leptin. Diets that lower inflammation, like the Mediterranean diet and others high in plant-based foods and healthy fats, have raised leptin levels and made the body more sensitive to it. On the other hand, eating more saturated fatty acids has been shown to make the body less sensitive to leptin by stopping leptin signaling after the leptin receptor has been overstimulated for a long time. Over time, tissues may become less sensitive to leptin, leading to obesity and the cyclical effect of “leptin-induced leptin resistance.”
Indirect Nutritional Impact on Hormone Signaling Sensitivity
Several factors in a patient’s body can affect how sensitive their cells are to hormonal messages. These include visceral fat amount, lifecycle stage, and glucose intolerance. Depending on these conditions, nutrition may indirectly affect hormone-signaling sensitivity.
For instance, eating too many calories, like a lot of fat, may cause mitochondria to produce more reactive oxygen species (ROS). As a result, persistent elevated ROS levels may compromise insulin sensitivity. Another indirect approach involves the control of thyroid hormones by dietary signals such as leptin. Dietary habits may alter leptin levels and sensitivity, and any subsequent decreases in leptin signaling may eventually influence thyroid hormone release; however, the exact regulatory link is unknown.
What Should You Eat To Balance Hormones?
Your food is one of the most powerful tools you can use to navigate the complicated realm of hormonal health. Knowing the right foods to eat can make all the difference if you want to balance your hormones and improve your health in general. Let’s look at some foods and nutrients that can help you reach this delicate balance.
Swap Refined Carbs For Whole Foods:
Eating less refined carbohydrates and extra sugars will make your body less insulin-resistant. Refined carbohydrates are found in white bread, pasta, pretzels, crackers, and chips for a salty snack; they can also be found in ordinary soda, fast food, cookies, cakes, candies, and pastries.
Consider substituting some of these manufactured carbohydrates with natural, whole meals such as vegetables, fruits, beans, chickpeas, and lentils.
Try Healthy Fats:
Add foods high in healthy fats to your diet to help maintain normal levels of ghrelin and leptin. Some examples include walnuts, fish, nuts and seeds, and olive oil.
Look For Protein:
Eating protein at every meal, particularly breakfast can lower your ghrelin levels, which may help you minimize overeating later in the day. For breakfast, try Greek yogurt or eggs.
Relieve Menopause Symptoms:
Although estrogen cannot be obtained from your diet, foods such as flaxseed and soy that contain phytoestrogens can help reduce symptoms.
Eat Enough Iodine:
Eggs, seaweed, fish, and iodized salt are excellent sources of iodine.
Feel Fuller With Fibre:
Fiber also helps you feel fuller for longer. You can start your day healthily with oatmeal or a high-fiber, high-protein breakfast cereal.
Eat Foods Rich In Vitamin D:
Vitamin D is essential for women. It is found in egg yolks, tuna, fortified milk, and cereals.
Conclusion
The journey to understand the complex link between a woman’s diet and her hormonal health shows how nutrition can affect our health. We’ve seen that the food we eat can significantly affect the balance of our hormones, which can affect our physical, mental, and emotional health. I want you to use your knowledge and give your body the necessary nutrients.
Let’s change our eating habits into a type of self-care that promotes hormonal wellness. If you are experiencing any hormonal conditions, make an appointment with me for an effective course of treatment.