Eat Your Way to Healthier Hormones

You Are What You Eat

Did your mom ever remind you that you are what you eat?

I know mine did, and it was usually after I ate something that was bad for me. I didn’t pay attention to it much at the time, but now I see there is a lot of wisdom in that phrase.

Eating is one of the most important things we do. From a physical perspective, it allows us to intake the nutrients we need to build strong bodies. 

It follows that the quality of what you choose to eat impacts the quality of the body you create. 

Let’s break that down.

“Food” is a very simple way to refer to the essential micro- and macronutrients necessary for human survival.  Depending on the amount of fat stored in one’s body, you can only live a few weeks without food before your body literally begins to digest itself to free up the amino acids, glucose and fatty acids that it needs to create energy and meet metabolic demand. Eating is our way of making sure we have enough of a nutritional security blanket to keep our tissues from degrading.

But nutrients do more than just create muscles and fat. The things you eat are also used to make other compounds in the body. 

In this article, we will be looking specifically into the impact of nutrition on hormones. We will review how hormones are made and discuss how certain foods can negatively impact hormonal function, and what eating habits you can adopt for healthier hormones. 

Endocrinology Unpacked

Scientists and doctors refer to the study of hormones and glands that produce hormones as endocrinology. 

Think of hormones as tiny chemical messengers that roam throughout the body. They tell organs what to do and when to do it. Without hormones, your body would not be able to regulate metabolism, growth, sexual function or digestion.

There are roughly 50 different hormones produced in the human body. Every hormone is produced in a gland and sent out via the bloodstream. Each hormone has a specific target organ somewhere else in the body and causes a specific action in that organ. Many hormones function by means of a negative feedback loop, meaning the signal gets “turned off” once enough of that hormone has been produced to have the intended effect. Think of the negative feedback system like a thermostat for your body. 

The major hormone-producing organs in the body are the:

• Pituitary gland

• Thyroid

• Pancreas

• Adrenal glands

• Parathyroid gland 

• Sexual organs (ovaries and testes)

• Pineal gland

• Hypothalamus 

Some of the most commonly mentioned hormones in healthcare today are:

• Thyroid hormones (T3 and T4)

• Thyroid stimulating hormone

• Cortisol

• Insulin

• Growth Hormone

• Estrogen

• Progesterone

• Testosterone 

• Melatonin

Deficiency or excess of any of these hormones can spell trouble for the body. In fact, entire medical careers have been made out of treating and correcting hormonal issues. 

While some cases do require an experienced eye, there are things you can do from the comfort of your home to make sure your hormones stay balanced. 

The best place to start is with your food. 

How Your Food Choices Impact Hormones

Before we dive in to the best diet for hormone health, it’s easier to talk about the ways that nutritional choices can negatively impact your hormones. 

• Sugar: anything with a high amount of easily digested sugar is said to have a “high glycemic index”. Foods with a high glycemic index quickly raise blood sugar - sometimes within only 10 minutes! When blood sugar is high, the pancreas is asked to produce insulin to bring the sugar from the blood into cells where it can be used to make energy. When blood sugar and insulin are high, the production of other hormones like cortisol, growth hormone, estrogen and testosterone go down. This is because these hormones are “hyperglycemic hormones”, meaning they raise blood sugar when present. If your food choices leave you with a constantly high blood sugar, your body produces less of these hormones in an attempt to keep blood sugar balanced. 

  • Some examples of high glycemic foods: cereals and grains (bread, pasta, rice), cookies, cakes, soft drinks, sports recovery drinks and candy.

• Dairy products: many people are lactose intolerant and aware that dairy isn’t a good choice for them. But even those tolerant to lactose should be aware that dairy may have unintended consequences to hormone health. Dairy is packed with all kinds of hormones intended to be passed from momma cow to baby cow. In nature, this is a good thing - we want babies to grow! But in adult humans, the effect is less desirable. High dairy intake is associated with reduced thyroid function and may adversely affect female hormones and cortisol. 

  • Examples of dairy products: anything that comes from a cow, goat, or other mammal. Includes milk, cheese, butter, yogurt, sour cream, ice cream and whey protein.

• Alcohol and caffeine: alcohol disrupts hormones in a few different ways. First, it contains sugar, which we have already discussed above. Second, alcohol increases estrogen levels by up to 60%, which is particularly concerning for men. Caffeine causes excess urination and should be avoided in people who have hormonal issues affecting blood pressure. It can increase blood levels of cortisol and may reduce the amount of melatonin produced. People with trouble sleeping should definitely avoid caffeine past 10am.

  • Alcoholic beverages such as wine, beer and liquors are considered here. Some people also include vinegar in this list since it is fermented. Caffeine is found in coffee, teas, and most energy drinks.

• Pesticides: the chemicals lumped in this category are scary because they are intended to kill microbes, but we end up consuming them! Aside from that, many of the common pesticides have estrogen-mimicking activity which can damage your natural estrogen receptors. 

  • To avoid pesticides, shop for certified organic food. Note that the organic certification is expensive to obtain, so many small local farmers will designate themselves as pesticide-free instead.

Healthier Hormones Start Now

Whew, that was a lot of information! 

Knowledge is power, and we just took a huge step towards empowered living. 

Before you recoil in fear from the list above, consider that each of the points mentioned has a simple solution: minimize your intake! 

Generally speaking, a diet for optimal hormone health looks like this:

Eat real, unprocessed food. Most of it should be from brightly colored plants. If you eat meat, have about 3 servings daily, with one serving equal to about the size of your palm. Strive for the highest quality food possible: organic, grass-fed, pasture raised, etc. 

Here’s to your hormone health!

Source: Hertoghe, Thierry. The Hormone Handbook. Surrey, International Medical Publications, 2006.

If you are ready to get to the root cause of your hormone concerns, reach out to the EmpowerMed team of naturopathic doctors today. We take a collaborative approach to natural medicine, partnering with patients to help them achieve their unique health and wellness goals.

Contact us today at 760-456-7501 or use our booking link to schedule.

EmpowerMed Clinic is located just off the I-15 and Carroll Canyon within the Fitness Quest 10 Wellness Center of Scripps Ranch, San Diego County, CA. We serve the communities of North County San Diego, Poway, Rancho Bernardo, 4S Ranch, Mira Mesa, Ramona, Scripps Ranch, Santee, and more.