The relationship between diet and hormones is a significant one, as nutrients from foods directly influence hormonal production, regulation and overall balance.

THE ROLE OF HORMONES IN THE BODY:

• Hormones are chemical messengers that affect body functions such as reproduction, appetite, growth and metabolism.
• The production of each hormone must be to the optimal amount to perform proper body functions. For example, the thyroid hormone stimulates the metabolic rate and insulin controls blood sugar levels.(1)

Different patterns of nutritional intake, such as fasting or excess calories, directly affects the circulating level of hormones. For example, high glycaemic index food rich in refined sugar and simple carbohydrates can cause fast spikes in blood sugar and insulin levels. Here are some examples of nutrient-specific effects:

• Thyroid hormones Certain essential nutrients are required for proper functioning and synthesis of thyroid hormones like selenium, iodine and iron. Deficiency of these nutrients in the diet cause impaired thyroid function and metabolism.(2)
• Cortisol Called as stress hormone, cortisol regulates body processes such as metabolism and appetite. Certain nutrients like omega-3 fatty acids present in fish oil, may change cortisol production, potentially reducing stress-related effects and inflammation.(3)

A diet high in processed foods, which is considered as an unhealthy diet can disrupt the hormonal balance. Here’s how dietary patterns influence hormone-related conditions:(4)

• Insulin resistance Diets high in saturated fats, refined sugar and processed food cause insulin resistance (a condition where cells become less responsive to insulin hormone) and increase blood sugar levels, which leads towards insulin resistance.
• Reproductive health Sex hormone like estrogen and testosterone are central to reproductive health and fertility. Imbalance due to an unhealthy diet can lead to fertility challenges in both men and women.
• Polycystic ovary syndrome (PCOS) Insulin resistance is worsened by a diet high in sugary foods and it is common in PCOS. High insulin levels stimulate the ovaries to produce more androgens (male hormone) and can cause excessive hair growth, whilst also disrupting the menstrual cycle and causing acne.
• Bone health Estrogen and testosterone are important for maintaining bone density. Both are affected by processed foods and an imbalance in these hormones can cause skeletal disorders.
• Mood and mental health A healthy diet promotes mental well-being by stimulating a healthy hormonal balance. An imbalance can cause anxiety, depression and cognitive difficulties.(4)

Hormonal health is not only influenced by what we eat but also affected by what we avoid. Testosterone is produced from cholesterol. Healthy sources of cholesterol are eggs and avocados. These sources support the production of testosterone without exerting any negative effect associated with high levels of saturated fats and processed foods.(5)

WHAT FOODS SUPPORT HORMONAL BALANCE?

A balanced diet is essential for supporting the endocrine system, allowing hormones to function at their best. While reducing the intake of certain food, over-consuming even healthy foods can be harmful. Table 1 lists foods for building a hormone-balancing plate.5 This approach recommends key food groups that nourish the body and promote optimal hormone function. By including these foods into every meal, we can ensure our body has the nutrients it needs to support hormonal balance and overall health.(6)

MACRONUTRIENTS

1. Carbohydrates: Complex carbohydrates are good for balancing hormones, eg, regulating insulin response.
   Sources: Grains, fruits, dairy products
2. Protein: Protein stimulates the production of certain hormones such as glucagon, insulin and growth hormone.
   Sources: Eggs, lentils, beans, yoghurt
3. Fats: Unsaturated fats like omega-3 fatty acids support hormonal balance.
   Sources: Olives, avocados, oily fish, nuts

MICRONUTRIENTS

1. Vitamins (vitamin B6 and vitamin D): Vitamin D regulates the sex hormone. Vitamin B6 plays a crucial role in hormone secretion and metabolism.
   Sources: Eggs, yoghurt, fish, chickpeas, organ meats, potatoes, starchy vegetables
2. Minerals (Magnesium, Zinc): Zinc is necessary for all hormonal processes. Magnesium deficiency impairs insulin production.
   Sources: Pumpkin seeds, almonds, avocados, spinach, wholegrains, meat

PARTICULAR DIETARY PATTERNS

1. Low-carb diet: A low-carb diet can reduce insulin levels and raise the glucagon hormone.
   Sources: Leafy green vegetables, lean meat
2. Plant-based diet: Plant-based foods are rich in antioxidant and anti-inflammatory compounds that improve hormonal balance.
   Sources: Organic fruits and vegetables
3. High-fat diet: Saturated and trans fats can cause adverse effects on hormone regulation.
   Sources: Fast foods, fried foods, fatty meat

HORMONAL COMMUNICATION BETWEEN THE GUT-BRAIN AXIS

A bidirectional communication process occurs between the gut and the brain. The gut microbiota’s microbial communities present in the intestine play an important role in this communication. Prebiotic foods, such as dietary fibre, feed our gut microbes and so promote their diversity. Supporting a healthy gut microbiome is a great way to positively impact hormonal balance.(7)