Heart to Heart… and other body parts

NUTRITION AND HORMONAL HEALTH

Hello, welcome to my first post. You may not realize this, but I’m actually nervous. Writing isn’t my first passion, but health is, particularly health education. I figured if I want to connect with people and share my passion, I can compromise because why not. So, I hope you all enjoy!

March is recognized globally as a Women’s International Month and Nutrition awareness month, on that note, I know its late but Happy International Women’s Day to all you strong beautiful women out there. In honor of this, let’s dive into nutrition and how it influences hormonal health.

You’ve probably heard of the word hormones, but let’s talk a little more about it. Hormones are basically the chemical messengers that regulate different body functions from reproductive health and mood to metabolism, weight control, and blood sugar regulation. Fun fact: the word “hormone” comes from the Greek word hormao, meaning “I excite,” which reflects how each hormone stimulates a specific process in the body. Hormones like insulin regulate metabolism by controlling blood sugar levels, while thyroid hormones influence energy production and body temperature. An imbalance, such as excess cortisol from chronic stress, can lead to weight gain and fatigue, while low estrogen levels may cause mood swings and bone density loss.

Understanding hormonal imbalance

Hormonal Imbalance occurs when you produce either too much or too little of one or more hormones. This can lead to irregular periods (inclusive of PCOS), infertility, acne, diabetes, thyroid disease, obesity and difficulty losing weight.

So, what is the relationship between nutrition and hormones? Research has shown that what and how you eat will affect hormone sensitivity.

1. Diets rich in processed foods, saturated fats, excess sugar, and refined carbohydrates contribute to elevated cortisol levels. This is a stress hormone that is linked to fat accumulation (especially around the abdomen) and insulin resistance over time.
2. When you starve your body, thyroid function slows down to conserve energy, leading to a lower metabolic rate. This is why people on extremely low-calorie diets or those who often skip meals find it difficult to lose weight.
3. Key nutrients such as Magnesium, Zinc, Vitamins D and B are essential for thyroid function and overall hormone health. A diet lacking these nutrients can contribute to fatigue, poor metabolism, and even mood imbalances.

PCOS and Nutrition

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder which happens when the body produce higher levels of androgens (male hormones), suffer from insulin resistance and also low-grade inflammation.

Since many of the symptoms for PCOS are strongly influenced by lifestyles, treatment usually focuses on managing symptoms of the disease through physical activity and dietary modifications.

How to Eat for Hormonal Balance

A balanced diet and proper nutritional habits play a crucial role in regulating hormones, particularly for conditions like PCOS. When you prioritize the right foods, it can help improve metabolism, support reproductive health, and reduce inflammation. Here’s a breakdown of some essentials to have on your plate:

1. Whole, unprocessed foods – Minimize refined sugars and processed foods to prevent insulin spikes and inflammation. Focus on whole grains, fruits, vegetables, and legumes
2. Lean proteins (e.g., fish, chicken, legumes) – Supports peptide hormone production, which regulates metabolism and appetite.
3. Healthy fats (e.g., avocado, nuts, olive oil, omega-3s) – Essential for hormone synthesis and reducing inflammation.
4. High-fiber foods (Kunde, Sukuma wiki, terere, Ugali, sorghum and millet) – Helps regulate blood sugar, improves gut health, and stimulates hormones that promote fullness.
5. Low Glycemic Index (GI) foods (Fruits, Yoghurt, sweet potatoes) – Prevents rapid insulin spikes, reducing the risk of insulin resistance.
6. Gut-friendly foods  (Turmeric, Ginger, bone broth, fermented foods) – A healthy gut microbiome improves hormone regulation and overall well-being.

While medication may be necessary in some cases, nutrition is a key factor in balancing our hormones, especially for the long term. By making informed dietary choices, you can support your hormonal health and overall well-being.

Technicalities aside, I hope you learnt a little something from this and it was interesting, if so don’t forget to like this post. Reach out and comment what you want to learn more about in this month for the girlies and I shall do my best to take a crack at it.

Until our next Heart to Heart (and other body parts) session!

Disclaimer: This information is for educational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider for personalized guidance.

By Joan Machanje

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REFRENCES.

Calcaterra, V., Verduci, E., Stagi, S. and Zuccotti, G., 2024. How the intricate relationship between nutrition and hormonal equilibrium significantly influences endocrine and reproductive health in adolescent girls. Frontiers in Nutrition, 11, p.1337328. DOI: 10.3389/fnut.2024.1337328.

Pituitary Foundation, 2024. What are hormones? Available at: https://www.pituitary.org.uk/information/what-are-hormones/

Institute for Functional Medicine (IFM), 2024. Nutrition impacts hormone signaling. Available at: https://www.ifm.org/articles/nutrition-impacts-hormone-signaling

Cleveland Clinic, 2024. Hormonal imbalance. Available at: https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance

Johns Hopkins Medicine, 2024. PCOS diet. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/pcos-diet

British Dietetic Association (BDA), 2024. Polycystic ovary syndrome (PCOS) diet. Available at: https://www.bda.uk.com/resource/polycystic-ovary-syndrome-pcos-diet.html