Hormones are responsible for a lot more than just a poor mood or heavy periods.
Hormonal imbalances in both men and women can impact sleep quality, concentration, hunger levels and memory.
“Hormones are essentially the remote control of the body, which help to control our functioning,” says . “Every day, our actions are dictated by our hormones."
For example, insulin is a hormone that helps to regulate blood glucose levels. Serotonin is considered both a neurotransmitter and a hormone that plays a role in mood, digestion and sleep. Leptin regulates body weight and ghrelin stimulates appetite.
Over the long-term, hormonal imbalances can be associated with a host of health conditions including high cholesterol, osteoporosis, obesity, uterine fibroids, , , and type 2 diabetes.
What should I eat?
Some health conditions resulting in a hormonal imbalance may have higher prevalence rates in certain cultures. are around four times as likely to have type 2 diabetes than non-Indigenous Australians. People of also experience a higher rate of type 2 diabetes when compared to those of European heritage.
are diagnosed in up to 70 percent of white women and more than 80 per cent of women of African ancestry during their lifetime.
Diet can also affect your risk of developing (or preventing) these hormonal diseases, even if you have a genetic predisposition to them.
“The food you eat will be the building blocks of all of the different hormones and chemicals in the body that are essential for healthy functioning,” pregnancy and paediatric dietitian, tells SBS.
“The food you eat can also be the building blocks of the hormones and chemicals that cause damage in our bodies as well. That’s why diet really matters when you’re attempting to balance your hormones.”
The food you eat will be the building blocks all of the different hormones and chemicals in the body that are essential for healthy functioning.
Hormonal imbalances are diverse, varying in severity from person to person, as are the associated dietary approaches needed to address them.
However, both experts agree that there are also some general food tips that, when followed, can help the management of many hormonal imbalances.
Lots of fibre-fuelled plants
that a plant-based diet can reduce the risk of developing type 2 diabetes and better regulate insulin if you already have type 2 diabetes.
A plant-based diet featuring beans, chickpeas and lentils can also help to ameliorate insulin resistance, which can benefit people living with type 2 diabetes and PCOS.
One reason why is that plant-based diets usually contain a lot of fibre. “Fibre, sourced from whole foods, is really important for all hormonal imbalance issues,” explains Ramadan.
For example, consider oestrogen dominance. Symptoms of oestrogen dominance include migraines, fluid retention, irregular periods, weight gain and fatigue. High levels of oestrogen are associated with some cancers (breast and ovarian), endometriosis and PCOS.
“When oestrogen is metabolised in the body, it sits in the bowels ready to be excreted," she says. "The longer that metabolised oestrogen sits in the bowels, the more likely we are to recycle it. One effect of this [over the long-term] is that you may develop oestrogen dominance.
"But, if you consume enough fibre in your diet, from the bowel faster. So look to include some sort of fibre at every meal, building up your fibre intake throughout the course of the day."
Nuts, olive oil and oily fish
Fat intake and healthy fats are essential for hormone production. “Some hormones are manufactured in the body from fat so we need to have healthy fats in the diet to actually produce these hormones,” says Dr Star. “It’s important to have a diet that is rich in healthy fats.”
Foods that are high in healthy fats include nuts, seeds, oily fish, olive oil and avocado.
“Salmon and are great for people with to eat,” Ramadan adds. “They have a beautiful amount of omega threes, which are anti-inflammatory, helping to mitigate some inflammatory responses that we often see with PCOS when blood sugars are high.”
Ramadan specifically recommends out of all the nuts for . “Brazil nuts contain selenium, calcium and magnesium, which are all important nutrients to help regulate a woman's hormonal cycle. Foods that are rich in selenium are also great for an underactive thyroid.”
Salmon and yellowfin tuna are also high in selenium.
Bright coloured vegetables and fruits
Foods that are high in antioxidants may improve our hormonal regulation. That includes like blueberries, artichokes, red cabbage, raspberries, red grapes, kale and orange vegetables like sweet potato.
“We are exposed to a lot of environmental hormones, whether that's through our food or plastics or pollution or smoking," says Ramadan. "We can counteract their negative effects by eating foods that are high in antioxidants.”
that antioxidants may help the body excrete excess testosterone and oestrogen. A may also reduce the risk of many diseases including some cancers.
There's so much you can do to improve the management of your condition if you have a hormonal imbalance.
Ramadan concedes that despite all the food tips above, some hormonal imbalances may be hard to manage.
“It’s not easy [to manage a hormonal health condition] but having the right kind of support to help you is really important. Health professionals like dietitians are there to help you to understand how to eat for your health and manage your lifestyle. You don't have to do it alone."
If you have a hormonal condition or are experiencing the symptoms of a hormonal imbalance, always consult a medical professional for support and personalised advice.
