The Impact of Modern Food Choices on Hormonal Balance: Understanding the Link

Introduction

Hormones are chemical messengers in the body that regulates and maintains the proper functioning of the organs and metabolism of the body. There are 200 different hormones in the body. These chemicals communicate between the body's systems to control and regulate functions. It controls the immune system, metabolism, reproduction, and menstrual cycle. The steroid hormones such as estrogen, progesterone, and testosterone are the most important hormones for reproduction in males and females that are synthesized from cholesterol. The food we eat is responsible for the production and secretion of hormones by direct actions on the gut through changes in the concentration of various metabolites in the blood. The diet's texture, quantity, and duration are also very important.

What Are the Causes of Hormonal Imbalances?

Having balanced hormones is essential for a well-functioning body that is responsible for many physiological processes that cause adverse side effects. Usually, hormonal imbalances are associated with illness or age. But the hormonal imbalance is highly influenced by certain food habits and lifestyle manners. The main hormones that play an important role that is disrupted by lack of sleep and diet are testosterone, estrogen, insulin, progesterone, cortisol, and thyroid hormone. Many factors contribute to hormonal imbalances in our bodies. The common reasons for hormonal imbalance are:

• Exposure to toxins in the environment and food.

• Sleep deprivation.

• Genetic predisposition.

• Stress.

• Poor dietary choices.

• Nutritional deficiencies.

• Food sensitivities.

What Are the Symptoms of Hormonal Imbalances?

Hormones play important roles in our body, such as brain function, growth, quality sleep, reproduction, mood, muscle growth, immune function, respiration, the feeling of happiness, and even more. Even if one hormone is unbalanced, it results in various health complications. There are many contributors to the root cause of hormonal imbalance. The common signs and symptoms of hormonal imbalances are:

• Mood swings.

• Depression and anxiety.

• Weight loss.

• Poor sleep.

• Changes in appetite.

• Digestive issues like constipation and bloating.

• Fluid retention.

• Tender breasts.

• Headaches.

• Stiffness and body aches.

What Are the Foods That Affect the Hormonal Balance?

The following foods affect the hormonal balance:

1. Processed Foods -

• Refined and processed foods appear to be tasty, but they have high levels of refined sugar, carbohydrates, sodium, and preservatives, including sausages, pastries, and fast foods. These foods stress the adrenal glands to produce more cortisol hormone.

• Cortisol is a natural hormone released from the body in response to stress. It is a hormone of 'flight or fight'. Cortisol narrows the blood vessels to increase blood pressure in response to stress. They force the heart to pump blood faster, which leads to high blood pressure.

• The constricted blood vessels and high blood pressure leads to blood vessel damage and the building of fibrofatty plaques inside the blood vessel wall. This is a setting for a stroke or heart attack.

2. Red Meat -

• Red meat contains high amounts of hydrogenated and saturated fats, which are considered unhealthy types of fats.

• It increases the estrogen levels in the body. High estrogen levels are linked to various health issues in the body, like polycystic ovary syndrome (PCOS), ovarian cancer, and breast cancer.

• Estrogen hormone has a significant role in male and female sexual functions. Too much estrogen increases the risk of breast and ovarian cancer. Diet can highly influence the estrogen levels of the body.

• Excess fat increase the production of more estrogen.

3. Soy and Dairy Products -

• Soy products like soy milk and tofu have a bioactive substance called phytoestrogen that acts like estrogen in the body.

• Too many dairy products lead to gut irritation and inflammation.

• Dairy products also aggravate acne in the skin.

4. Caffeine -

• Caffeine increases the cortisol levels in the body, leading to weight gain and heart disease.

• Caffeine leads to psychological and physical dependence because it elevates the dopamine levels in the brain.

• Dopamine is a neurotransmitter that makes you feel active and energetic and provides the energy to do work. They transmit signals and communicate between the nerves for the action to be carried out.

• This dopamine can make the person feel good at first, but when it wears off again, the person starts feeling low. To counteract, they take more caffeine which leads to physical dependence.

• Caffeine injects more adrenaline into the circulation, giving a temporary boost, but later the person feels depressed or fatigued. So to enjoy the boost again, they might need more caffeine.

5. Alcohol -

• Chronic consumption of alcohol causes hormonal disturbances that lead to physiological disorders in the body.

• Alcohols significantly increase the cortisol levels in the body. The hormones from the adrenal and pituitary glands, such as cortisol, adrenaline, and nor-adrenaline, ensure that the body's glucose doesn't fall low.

• Insulin in the body maintains the blood sugar level by storing the excess glucose in the tissues. Glucagon releases the stored glucose into circulation when the body encounters stress. When there is a low blood glucose level, glucagon is released in the body, releasing the stored glucose into the circulation.

• Alcohol interferes with the hormones that regulate glucose.

• It influences the activity of all these hormones and produces the following effects-

- It impairs the hormones that respond to low blood sugar levels in the body.

- People don't eat while they are drunk, thus low glucose levels.

- Increases the insulin action, thus producing temporary hypoglycemia (low blood glucose level).

What Are the Foods That Prevent Hormonal Imbalance?

The following food habits can be followed to prevent hormone fluctuations:

Mediterranean Diet -

• The Mediterranean diet includes whole grains, legumes, extra virgin olive oil, beans, potatoes, spices, nuts, seeds, and spices.

• The diet includes more fish because fish are rich in omega-3 fatty. Omega 3 fatty acids help prevent inflammation.

• It avoids processed food and focuses on plant-based foods. Vegetables, fruits, and legumes are very important during pregnancy.

• The diet also avoids sugary beverages, sodium, refined sugars, and severely processed foods.

Gut Health-Improving Foods-

Fruits and vegetables are the best sources of nutrition because they contain high fiber, which stimulates growth. Food rich in vegetables and fruits prevents the growth of disease-causing bacteria. Some of the foods that are rich in fiber are:

• Green peas.

• Broccoli.

• Whole grains.

• Bananas.

• Beans.

• Lentils.

• Apples.

Conclusion

The body's endocrine system consists of several glands that release hormones in the bloodstream. The system ensures good communication between organs to maintain a well-functioning internal environment. It helps the body cope with stress and injury. These hormones control and regulate the body's internal clock, blood pressure, and heart rate. Foods such as caffeine, processed sugars, fats, red meat, and alcohol have detrimental effects on the body because they directly influence the levels of hormones. Processed foods can be replaced by healthy fruits and vegetables and a Mediterranean diet that will promote gut health and reduce inflammation in the body. Foods and hormones go hand in hand, so it is high time that we concentrate on food and lifestyle to lower the risks of diseases.