Hormone Overview

 Human physiology is controlled by a delicate and expansive hormonal network that is controlled and rooted in hypothalamic and pituitary function. These two structures in the brain are the control center for the many different hormone cascades in the body. Hormones control everything from hunger and satiety, to alertness and arousal, to fertility and stress response. Hormones are involved in digestion, detoxification, ovulation, fluid balance, heart rate, and so much more. These molecules are generally made on-demand and use a cascade of messages to produce a response either locally or globally within the body.

Think of hormones as a game of telephone – sometimes the messages can be lost in translation, sometimes the message doesn’t reach its intended target, and sometimes everything works and the message is relayed. 

A few of these hormones are involved in our athletic performance and recovery, metabolism, sexual arousal and attraction, and reproductive function. These hormones include testosterone, progesterone, estrogen, luteinizing hormone (LH), and follicle-stimulating hormone (FSH). Both men and women have varying concentrations of these hormones which are dependent on activity level, eating strategy, sleep schedule, stress perception and experience, genetic predisposition, and age.

Each of these hormones play a role in our overall sexual health and athletic performance, and relay messages back to the control center (aka the brain, more specifically the pituitary and hypothalamus) regarding these lifestyle factors and activities of daily life. Because the balance between all these hormones is delicate, these rhythms can be thrown off which results in hormonal imbalance health issues. 

Common hormonal imbalances in women include polycystic ovarian syndrome, endometriosis, adenomyosis, dysmenorrhea, amenorrhea, premenstrual syndrome, and premenstrual dysphoric disorder to name a few. These generally arise when particular hormones become dominant, overshadowing the other hormones and their roles in physiological functions. For example, estrogen dominance is common because of its close relationship with our stress hormone cortisol. When cortisol is increased, it can increase estrogen and decrease progesterone in women. 

Hormonal imbalances in men are less common but can include testosterone insufficiency, adrenal insufficiency or fatigue, and estrogen dominance. 

Recommendations for Imbalances

Recommendations from a certified nutritionist for balancing and restoring hormone levels…

•     Increase fiber intake

Fiber allows for full detoxification of excess androgen (cholesterol-based) hormones via the digestive tract and liver. The USDA recommends 25 g of fiber per day minimum, but I will usually recommend that clients aim for 50-55 g of fiber per day. 

•     Increase Brassica vegetable intake for liver support

Brassica vegetables (including broccoli, cauliflower, brussel sprouts, turnips, cabbage, etc) all help with liver enzyme support and hormone detoxification. For men, increasing these veggies on a regular basis and for women, these vegetables are most useful during the second half of your cycle. 

•     Decrease sugar, processed foods, and non-fermented bread products

Sugar historically has always been detrimental to hormones, and now we see a more substantial effect with processed sugars, preservatives, artificial colors and flavors, and the many chemicals found in food in the US. Steering clear of these food additives can allow for optimal functioning of all hormonal systems. 

•     Increase lean protein and healthy fat intake

Healthy fats lend to androgen hormone production, as most if not all androgen hormones are produced from cholesterol and cholesterol derivatives. Supplementing with omega-3 fatty acids and omega-9 fatty acids will help to support healthy hormone production and regulate hormone feedback loops within the central nervous system. 

Some favorable foods to increase dietary fats can include – pumpkin seeds, hemp seeds, chia seeds, and flax seeds as well as other nuts and seeds, avocados, extra virgin olive oil, and coconut oil. Generally, plant-based oils and fats will be much healthier and reduce exposure to pro-inflammatory markers found in animal fat. 

•     Increase regular consumption of oranges and orange juice

Orange juice contains a plant constituent that inhibits the enzyme that produces estrogen and downstream estrogen products.

•     Support your sleep and sleep space in your home

Sleep is one of the most important determinants of health, and since we spend about 25-30% of our lives sleeping, it’s important to make sure not only is the quality of sleep good, but the space in which you are sleeping is prepared correctly. Interested in learning more? Speak with our sleep specialist JD for some great tips and insights into the vast world of sleep science.

•     Decrease (if not eliminate) alcohol

Alcohol interrupts many hormones and their actions within the body, and can also impact the liver’s ability to detoxify the body of excess hormones. Alcohol also has an incredibly detrimental effect on sleep quality and insulin resistance, both impacting digestive efficiency and overall hormone status. Alcohol has even been shown to interrupt hormones altogether (eg. Stopping a period mid-bleed in women).

•     Use stress management strategies

Stress isn’t always bad, it actually fuels our adaptability, survivability, and attentiveness, but when overwhelmed with many small stressors, our physiology will change over time. Developing several stress management strategies in your toolbelt will allow you to mitigate the effects of stress on the hormonal systems throughout the body and over time, reduce your body’s response to stressors. Our goal is to always increase resilience to stress, and practices like journaling, meditation, exercise, counseling, singing, family and friend support, and community all help to bolster your mental health and reduce mental fatigue over time. 

•     Supplement with herbs and vitamins that support healthy hormone production

Though hormones are complex, they can be addressed through supplementation and diet. Resources like functional medicine providers, and endocrinologists are all well-versed in hormone support and therapy, as well as extensive diagnosis and scientific understanding of these hormones. 

There are many ways our hormones can be affected by our daily lives, but on the positive side, we can also control for some of these variables. Eating well, paying attention to recovery, listening to your body’s needs, and prioritizing healthy habits will allow the body to function at its best. Over time, these small but significant changes can create a positive shift in your overall health and wellness.