Hormone Health
What and When Your Eat Affects Your Hormones.
Hormones are organic substance that functions in the regulation of physiological activities and in maintaining homeostasis for optimal functioning. Hormones carry out their functions by evoking responses from specific organs that are adapted to react to minute quantities of them. The endocrine system consists of glands responsible for making and secreting hormones. Glands include the pituitary, hypothalamus, pineal, thyroid, parathyroid, adrenal, pancreas, and ovaries and/or testicles.
Calorie in vs calorie out is an outdated model that does not reflect what happens in the body. You cannot reduce food to its caloric density. What you eat affects your weight, mood, energy levels, cognition, ability to function, and your hormones.
Hormone Health & What You Eat
- Ghrelin and Leptin
Ghrelin is a hormone produced by your stomach. It signals your brain when your stomach is empty and it’s time to eat. Ghrelin levels increase between mealtimes and decrease when your stomach is full. People who have obesity often have low ghrelin levels, while people who significantly restrict their calorie intake have high ghrelin levels. Ghrelin is often called the hunger hormone, but it does more than control hunger. It also signals your pituitary gland to release growth hormones, plays a role in insulin release and protects your cardiovascular health. Artificial sweetners increase gherkin, causing you to feel hungry and crave sugar.
Leptin is a hormone your adipose tissue (body fat) releases that helps your body maintain your normal weight on a long-term basis. It does this by regulating hunger by providing the sensation of satiety. Leptin’s role in triggering your body’s starvation mode when your body fat decreases can make it difficult to lose weight. Studies show that monosodium glutamate (MSG) suppresses leptin, which leads to overeating - Insulin and Glucagon
Insulin and glucagon work together to balance your blood sugar levels, keeping them in the narrow range that your body requires. Insulin is a naturally occurring hormone made by the beta cells of your pancreas that helps your body use sugar for energy. Insulin moves glucose from your blood into cells all over your body. Glucose comes from both food and your body’s own natural release of stored glucose. Diets high in refined carbohydrates and sugars cause excess insulin to be released. Too much insulin leads to insulin resistance, which may lead to diabetes and obesity.
Glucagon is produced by the alpha cells in your pancreas. Glucagon works to counterbalance the actions of insulin. A few hours after you eat, the glucose levels in your blood decrease, triggering your pancreas to produce glucagon. This hormone signals your liver and muscle cells to change the stored glycogen back into glucose. These cells then release the glucose into your bloodstream so your other cells can use it for energy. Glucagon is stimulated by protein rich meals, low blood glucose and adrenaline. - Cortisol
Cortisol is a steroid hormone produced and released by your adrenal glands. Cortisol affects almost every organ and tissue in your body. In particular, it helps regulate your body's response to stress, helps control metabolism, suppresses inflammation, regulates blood pressure and sugar, and helps control the sleep-wake cycle. Healthy cortisol levels are necessary to maintain your ideal weight and good energy levels. Sugar, alcohol, caffeine, trans and hydrogenated fats and processed meats can increase cortisol levels. Anti-inflammatory foods such as avocados, chia seeds, flax seeds, wild caught fish and olive oil may decrease cortisol levels. - Thyroxine & Triiodothyronine
Thyroxine is the main hormone secreted into the bloodstream by the thyroid gland. It plays an important role in digestion, bone, heart and muscle function and brain development. Triiodothyronine is the active form of thyroxine. Approximately 20% of triiodothyronine is secreted into the bloodstream directly by the thyroid gland. The remaining 80% is produced from conversion of thyroxine by organs such as the liver and kidneys. Low thyroid hormones, hypothyroidism, leads to weight gain, old body temperature, muscle weakness and constipation. Soy may inhibit thyroid hormone release and may lead to hypothyroidism. - Seratonin
Serotonin is a chemical that carries messages between nerve cells in the brain and throughout your body. Serotonin plays a key role in many functions including mood, sleep, digestion, nausea, wound healing, bone health, blood clotting and sexual desire. Most of the serotonin found in your body is in your gut (intestines). About 90% of serotonin is found in the cells lining your gastrointestinal tract. It’s released into your blood circulation and absorbed by platelets. Only about 10% is produced in your brain. Serotonin is made from the essential amino acid tryptophan and is obtained from the foods you eat. Tryptophan rich foods include turkey, chicken, nuts, seeds, cheese, oats, tuna and milk. A robust gut microbiome is also essential to maintain healthy serotonin levels.
Hormone Health and When You Eat
Constant snacking and eating has a negative effect on hormone health. Integrating periods of fasting, including intermittent fasting, helps you become metabolically efficient and improves hormone health.
Optimal Hormone Health
- Eat an anti-inflammatory, nutrient dense whole foods diet
- Minimize your intake of refined carbohydrates, sugar, trans and hydrogenated fats and alcohol
- Eat wild caught fish and organic meats
- Increase vegetable protein
- Increase healthy fat consumption
- Practice intermittent fasting
- Managing stress
- Get adequate high quality sleep
- Exercise
- Get adequate sun exposure
- Reducing your exposure to toxins and chemicals
