Happy Tuesday, my friends!

I'm often asked, "What made you want to specialize in women's hormone health as a dietitian?" My response varies, but the main reason I chose this specialty is that I see such a lapse in knowledge about hormones in a people group who should know about hormones and how they directly affect our day-to-day lives, and overall health. So many women that I know talk about how their cycles are irregular, and laugh it off. Or they go to their doctors with concern and are immediately put on birth control, taking it without giving it another thought, although it could make things worse.

The food that we eat literally becomes us which means it has a huge impact on our hormone health. Before we get into the nitty gritty of hormone health, we have to understand what this impact looks like and means, so we're going to chat about it this week!

So... what are hormones?

They are chemical messengers produced by glands in the endocrine system, regulating bodily functions like metabolism, mood, and growth. Food is a potent influencer of our overall hormone health, either balancing or disrupting it.

While there are 50 identified hormones in the body. Some key hormones to know about are:

• Insulin: Regulates blood sugar levels.
• Cortisol: Usually called the stress hormone, it affects the metabolism and immune response.
• Estrogen: Crucial for the female reproductive system.
• Testosterone: Important for muscle mass and sexual health in both men and women, with levels being much higher in men than in women.

Hormones living in harmony are vital for overall health. Unfortunately, disruptive eating habits can lead to significant health issues like obesity, diabetes, mood disorders, and other hormonal conditions.

Food has several ways that it influences hormonal health, including the types of macronutrients consumed (protein, carbohydrates, and fats), the timing of meals, and even the micronutrients (vitamins and minerals) present in those foods. While I could go on about this forever, I'm going to try to give you a few things to look at as a good starting place.

Fats and Hormone Production

Dietary fats are essential for hormone production. The body needs fats to synthesize steroid hormones, including cortisol, estrogen, and testosterone. Fat is also critical for cell membrane health, and your body is made up of trillions of cells. Fat doesn't just help create hormones, the body also uses fat to transport hormones to the cells they need to go. Having healthy cell membranes and enough fat in your diet to transport hormones to those cells helps create hormonal harmony within the body. I don't think it's a coincidence that several decades ago, "fat-free" products were all the rage, and now hormone-related conditions continue to increase.

Carbohydrates and Insulin

Carbohydrates are the body's primary energy source in the form of glucose. Your brain, red blood cells, and nervous system only like to feed on carbohydrates. If you don't consume enough in your diet, your body will go to great lengths to create glucose from fatty acids. However, carbohydrates can dramatically influence insulin levels. Consuming sugar or refined carbohydrates causes your blood sugar to spike quickly, leading to a significant release of insulin. Over time, this can lead to a condition called Insulin Resistance, where frequent high insulin levels can cause cells to become resistant to insulin leading to type 2 diabetes and weight gain. Maintaining stable insulin levels is key and can be done by focusing on consuming complex carbohydrates like whole grains, and plenty of fresh vegetables, beans, and legumes. These foods provide a sustained release of glucose into the bloodstream so that your insulin levels remain balanced.
Another helpful tip for stabilizing insulin levels is to consume meals and snacks that contain all three macronutrients: protein, a complex carb, and nutritious fats.

Protein and Satiety Hormones

Protein is important for its role in the production of hormones that regulate hunger and satiety. High protein meals boost the levels of satiety hormones like peptide YY and glucagon-like peptide-1 (GLP-1), a hormone we discussed in length in my email about Ozempic. These hormones help you feel fuller longer.
A high-protein diet can lead to enhanced metabolic rates and reduced cravings which helps in overall weight management. Including a variety of protein sources in your diet is foundational for hormonal balance and overall health.

Micronutrients, or vitamins and minerals, also play a crucial role in the synthesis and regulation of hormones. ​
I'll only touch on a few here because I'm sure some have already given up on the reading of this newsletter ;)

Vitamin D

Some say that vitamin D acts like a hormone, influencing the production of testosterone and insulin. Low levels of vitamin D have been linked to depression and increased risk of chronic diseases. Getting regular sunlight helps your body naturally produce vitamin D, but it can also be found in fatty fish like salmon or mackerel.

Magnesium

Magnesium helps to support adrenal function and regulate cortisol levels. It's actually a pretty amazing mineral and I'd love to do a newsletter in the future all about the benefits of magnesium.

So what foods have a disrupting effect on our hormone health?

I'm so glad you asked.

Sugary foods and refined carbohydrates can be incredibly disruptive to overall hormonal harmony. High sugar intake can lead to spikes in insulin and increased fat storage, contributing to conditions like insulin resistance. To avoid this, minimize things such as sodas, sugar drinks, and foods with lots of added sugar. The recommendation is no more than 24g of added sugar for women and no more than 35g of added sugar for men per day.

Trans fats, which are commonly found in fried foods and some baked goods, can increase inflammation and promote weight gain, which affects estrogen and testosterone levels.

Highly processed foods, which our culture consumes in copious amounts these days, are laden with preservatives, artificial additives, and unhealthy fats that can cause major disruptions to your hormonal harmony. It's best to limit processed snack foods, fast foods, and pre-packaged meals.

Maybe this was a lot of information, perhaps you'd like to dive deeper. Wherever you stand, I hope this was an eye-opener of where you can begin to make some changes in your diet to support your body's hormone harmony!

If you're interested in learning more, I have ONE coaching spot opening in April, and it has your name written all over it ;)

Before I go...

April's Arrow Strong kicks off a week from today!
I see all of you who click on the Arrow Strong link but don't actually sign up. Stop second-guessing yourself and just jump in, however perfect or imperfectly it looks! Our community would love to have you!