Food As Medicine for Hormone Support

We truly cannot understate the importance of hormone health. Our hormones are little messengers that quite literally touch every single body system – regulating our blood sugar, mood, weight, gut health, energy levels, menstrual cycles, circadian rhythms, and so, so much more. Therefore, keeping them at optimal levels is paramount, yet what does that really mean? 

Typically, when we hear the term “hormone balance”, it’s referring to a healthy array of sex hormones. But there are other hormones, like steroid hormones and thyroid hormones, that we can’t overlook. Your endocrine system (or hormone system) encompasses all of the glands that produce and secrete hormones, the hormones themselves, and the receptors that recognize and respond to these hormones. It’s SO vast and complex that we can’t possibly get into every facet of it today, but we will talk about some of the more common hormones that tend to get out of balance. Here’s a little rundown to start off.

Sex hormones:

• Estrogens (estradiol (E1), estrone (E2), estriol (E3))
• Progesterone
• Androgens (testosterone, dihydrotestosterone (DHT), androstenedione)

Steroid hormones:

• Cortisol 
• Aldosterone 
• Dehydroepiandrosterone (DHEA)

Thyroid hormones:

• Triiodothyronine (T3)
• Thyroxine (T4)

Some Common Hormone Imbalances:

Estrogen Dominance 

Symptoms:

• Breast tenderness
• Mood swings
• Irregular periods
• Weight gain
• Low sex drive

While there can be many reasons for an estrogen dominance, some of the main contributors are low progesterone, excess estrogen, and impaired estrogen detoxification. The first two are pretty self explanatory, but the third is a bit more nuanced. Essentially, a critical job of your liver is to metabolize and excrete estrogen from your body (along with other hormones and waste products) yet when your liver function is impaired (from things like diet, lifestyle factors, and genetics) it has trouble eliminating estrogen and you wind up with an accumulation. This can also happen if you are chronically constipated and your body isn’t able to physically remove estrogen from your body via your third detoxification pathway – pooping. 

One of the best ways of combatting this is fiber, fiber, fiber. Soluble fiber binds up estrogen in your colon thus preventing its recirculation in your body and insoluble fiber bulks up your stools to encourage healthy, normal bowel movements that remove estrogen from your body. Lastly, fiber promotes the growth of beneficial bacteria in your estrobolome which helps reduce beta-glucuronidase activity (the enzyme that breaks down estrogen and allows it to be reabsorbed) and promotes effective estrogen clearance. Cruciferous vegetables are also wonderful for estrogen dominance since they promote healthy estrogen metabolism, thanks to compounds like indole-3-carbinol (I3C) and sulfurophane.

Foods to support estrogen dominance: broccoli, kale, brussels sprouts, cabbage, bok choy, legumes, bitter greens, protein, flax seeds

Low Progesterone

Symptoms:

• Spotting before your period
• Anovulation
• Sleep issues
• Short luteal phase

Estrogen dominance and low progesterone often go hand in hand since these two hormones exhibit an inverse relationship throughout the menstrual cycle, meaning that when estrogen is high, usually progesterone is low and vice versa. One of the main reasons progesterone is low is a lack of ovulation (aka anovulation), which happens in perimenopausal and menopausal women as well as women with PCOS. 

Certain foods can support your body’s production of progesterone by providing essential nutrients that are involved in hormone synthesis and balancing estrogen levels. For instance, vitamin B6 helps metabolize estrogen and produce progesterone during the luteal phase of the menstrual cycle. Other important nutrients are zinc, omega 3 fatty acids, magnesium, vitamin C and vitamin E.

Foods to support low progesterone: salmon, nuts, seeds, sweet potato, pumpkin, avocado

Excess Testosterone 

Symptoms:

• Acne around jawline
• Excess body hair
• Thinning hair
• Irregular periods 

Although it’s labeled a male sex hormone, testosterone is in fact produced in women and it plays a role in the overall picture of female hormonal balance. The number one culprit of high testosterone levels in women is hands down PCOS and it is testosterone that’s responsible for stubborn symptoms like hirsutism, acne, and hair loss. In that same vein, insulin resistance (closely tied to PCOS) can cause an increase in androgen production (including testosterone) over time. 

Foods that help lower androgen levels are things like: spearmint tea, green tea and sources of zinc. Soy products, such as tofu, tempeh, edamame, and soy milk, contain phytoestrogens that mimic estrogen and help balance out testosterone levels. For women with insulin resistance, cinnamon can improve insulin sensitivity which can help indirectly lower testosterone levels. It’s also important for women with high testosterone to eat plenty of healthy fats, especially omega 3 fatty acids, as they support overall hormone production and reduce inflammation.

Foods to support excess testosterone: sardines, tuna, spearmint, grass fed beef, oysters, olive oil

High Cortisol

Symptoms:

• Chronic stress
• Fatigue
• Irritability
• GI upset
• Sugar cravings
• Poor sleep

We’re all probably very familiar with this one by now! It’s no surprise that chronic stress, caffeine overload, low grade inflammation, the standard American diet, and a culture of overworking ourselves has led many of us to deal with high cortisol levels at one point or another. Cortisol is often called “the stress hormone” because your adrenal glands pump it out when your brain perceives stress. This is why when you’re experiencing high cortisol levels, you’re likely living your life in fight or flight mode. 

While there is no magic bullet for reducing your cortisol levels with nutrition, there are certainly ways that you can support your body’s ability to regulate your blood sugar and nourish yourself so that you’re better able to manage your overall stress. At the risk of sounding like a broken record, omega 3 fatty acids (found in fatty fish) are a big one here! These are famous for their anti-inflammatory properties that can help to reduce cortisol levels and boost your mood. In addition, magnesium is an essential mineral that has a deeply calming effect on your nervous system, helping to lower cortisol levels. Opting for foods that are rich in magnesium (like leafy greens, nuts, seeds and avocado) can feel really good in an overly stressed and burned out body.

Foods to support high cortisol: turmeric, chia seeds, raw cacao, cinnamon, asparagus, leafy greens, green tea, nervine teas (chamomile, lemon balm, lavender)

Low T4

Symptoms:

• Cold hands and feet
• Fatigue
• Constipation
• Hair loss
• Dry skin

Low T4 levels are linked with a sluggish thyroid or hypothyroidism. In this case, your thyroid gland isn’t producing enough T4 which is the hormone responsible for regulating your metabolism and energy production. There is a whole litany of contributing factors to low T4 levels, but some of the more common ones are Hashimoto’s Thyroiditis (the autoimmune condition that causes hypothyroidism), iodine deficiency, chronic stress and other nutrient deficiencies (especially minerals). 

The main thing to focus on when it comes to nutrition here is getting enough minerals. Since iodine is essential for thyroid hormone synthesis, it’s critical that those of us with an underactive thyroid are consuming plenty of iodine-rich foods like seaweed, shellfish and fish. Other important minerals include selenium, zinc and iron. Selenium is required to convert T4 into its active form, T3 so adequate selenium intake can enhance thyroid function and help maintain healthy thyroid hormone levels. Similarly, zinc also helps to convert T4 to T3. 

Foods to support low T4: brazil nuts, sardines, seaweed, mushrooms