In This ArticleView AllIn This ArticleHow Diet Affects HormonesHow to Know If Hormones Are ImbalancedHow Hormones Work in Your BodyBest Foods for Hormone BalanceWorst Foods for Hormone BalanceStress, Sleep and Exercise
In This ArticleView All
View All
In This Article
How Diet Affects Hormones
How to Know If Hormones Are Imbalanced
How Hormones Work in Your Body
Best Foods for Hormone Balance
Worst Foods for Hormone Balance
Stress, Sleep and Exercise
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Pictured recipe:Salmon-Stuffed Avocados
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.
When hormones get out of balance—whether too much or too little are produced or something interferes with signaling pathways—it can lead to issues likediabetes, 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.
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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,” saysMelissa Groves Azzaro, RDN, LD, PCOS, hormone and fertility dietitian at The Hormone Dietitian.
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 [the] 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.
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“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 ofBoston Functional Nutritionand 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.
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. Here are the most common ones that fall under each area.
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 to control appetite and maintain weight. It also tells 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 and growth of hair, skin, nails and more.
Reproductive System
Estrogen:This is the female sex hormone that leads to changes during puberty and helps to regulate the menstrual cycle, maintain pregnancy, keep cholesterol in check and bones strong.
Testosterone:This is the male sex hormone that leads to changes during puberty, including increased 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.”
Photograher: Greg Dupree Prop Stylist: Audrey Davis Food Stylist: Chelsea Zimmer.
Cruciferous Vegetables
“Cruciferous veggies, especially broccoli and broccoli sprouts, are superstars at helping our livers metabolize estrogen in an efficient and healthy way,” says Barmmer.
Cauliflower, Brussels sprouts, kale, cabbage and bok choy are cruciferous vegetables too. “Consuming them regularly is one way to protect yourself from developing estrogen-dominant cancers,” says Barmmer.
Roast them with a drizzle of olive oil, which helps increase the absorption of vitamins A, D, E and K—or try them in ourBalsamic Broccoli & Cauliflowerrecipe.
Salmon and Albacore Tuna
Fat and cholesterol are the building blocks of hormones. You need enough cholesterol to make sex hormones like estrogen and testosterone. The key is to choose fats high inomega-3s, limit saturated fats and eliminate trans fats. Salmon, canned albacore tuna, walnuts, flaxseed, olive oil, avocados and chia seeds are high in omega-3 fatty acids.
“Salmon also stabilizes your hunger hormones and is high in vitamin D, which helps regulate female testosterone levels,” saysCarrie Gabriel M.S., RD, a dietitian and owner of Steps2Nutrition. “The good fats in fish improve overall hormonal communication. The endocrine system uses hormones to communicate with the brain, which in turn boosts our mood and gives us better cognitive skills.”
Not sure how to cook salmon? We’ve got lots ofhealthy salmon recipesfor you to try.
Avocados
“Avocados are loaded with beta-sitosterol, which can positively affect blood cholesterol levels and help balance cortisol,” says Gabriel. “The plant sterols in avocados also influence estrogen and progesterone, the two hormones responsible for regulating ovulation and menstrual cycles.”
A 2019 study inNutrientsfound that the combination of fat and fiber in avocados increased hormones that promote satiety, including peptide YY (PYY), cholecystokinin (CCK) and glucagon-like peptide 1 (GLP-1). Add half an avocado to breakfast or lunch to help you stay full for hours, or use avocado in thesehealthy avocado recipes.
Fruits and Vegetables
“There are studies that show that even one serving of a high-pesticide fruit or vegetable (such as strawberries) has a negative impact on fertility,” says Azzaro. “Many pesticides act as hormone disruptors, meaning they either mimic hormones in your body or they affect the actions of your own hormones.”
But Azzaro notes that the benefits of eating fruits and vegetables far outweigh not eating them if you can’t afford to eat organic. Minimize exposure if you can, but know that all fruits and vegetables are rich in vitamins, minerals and antioxidants. Consider shopping organic from the “Dirty Dozen” list, which is a ranking of the most contaminated produce from the Environmental Working Group.
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High-Fiber Carbohydrates
When consideringhigh-fiber, think fruits, vegetables and whole grains. “Eating a diet high in fiber can help clear excess hormones from the body,” says Azzaro.
Fiber, as well aslignans, which are abundant in flaxseed, “facilitate binding and removal of unbound active estrogens,” says Barmmer.
Focus on making half your plate nonstarchy vegetables at most meals and a fourth of your plate starchy vegetables like potatoes or whole grains. “Root vegetables like carrots, sweet potatoes and squashes can be helpful, along with whole grains and beans,” saysIsabel Smith, M.S., RD, a dietitian and hormone expert at Isabel Smith Nutrition and Lifestyle in New York City.
Including some starch at dinner may help to regulate the hormones melatonin and cortisol too. “In fact, some carbs can really help to mitigate elevated cortisol levels,” says Smith.
Probiotics and Prebiotics
Probiotics are the good bacteria that reside in the gut, while prebiotics are fibrous foods those bacteria nosh on to flourish (hey, even bacteria need to eat!). The gut is the largest endocrine organ in the body and synthesizes and secretes more than 20 hormones that play a role in appetite, satiety and metabolism. Smith recommends eating prebiotic foods like raw garlic and oats, asparagus, dandelion, almonds, apples, bananas, Jerusalem artichokes and chicory. Incorporate probiotics like kimchi and yogurt too, she adds.
Consume fewer nutritionally empty highly processed and fried foods, and less sugar, artificial sweeteners and alcohol to avoid hormone imbalances. “Research suggests that downing artificial sweeteners may alter our gut bacteria, which may impact the balance of hunger and satiety—those same hormones leptin and ghrelin,” says Gabriel.
Alcohol interferes with several hormonal processes, from blood sugar control to estrogen metabolism. According to theNational Cancer Institute, all types of booze are associated with an increased risk for breast cancer, as well as other cancers. Stick to no more than one drink a day if you’re a woman and no more than two drinks per day if you’re a man.
In addition to a healthy diet, getting adequate sleep, keeping stress levels low and exercising regularly are all crucial for hormone balance. According to a 2021 review inSleep Medicine, sleep deprivation is linked to reduced testosterone levels in men. A lack of sleep also interferes with leptin and ghrelin—hence, why you tend to crave carbs andallthe snacks when you’re tired (no, it’s not a lack of willpower—it’s biological).
Chronic stress leads to elevated levels of cortisol, whichincreases inflammation, suppresses the digestive and immune systems and can cause high blood pressure. Cortisol also leads to carb cravings. Exercise, meditation, sleep and eatingchocolate(we like that recommendation) boost levels of norepinephrine and serotonin. Norepinephrine boosts energy, and serotonin is the “feel good” hormone.
The Bottom Line
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