The impact of diet on the hormonal balance

In recent years, many dietetic and endocrinology offices have noticed an increase in the number of patients presenting with irregularities suggesting hormonal imbalance. This observation leads us to believe that there is an unofficial epidemic of hormonal imbalances.

Stress, excessive expectations and goals, lack of time, restrictive, poorly chosen diets and excessive physical activity all contribute to the imbalance of hormones in the body.

What exactly are hormones and what functions do they perform?

Hormones are chemical messengers located in the human body that influence its development. They shape growth, body shape, metabolic rate, and many other aspects, including fertility.

The endocrine system is the second system (besides the nervous system) responsible for the harmony and coordination of organ function. It operates through hormones, which regulate the body's vital functions to ensure homeostasis and adaptation to the conditions we currently find ourselves in. Hormones also influence neurotransmitters, their role in well-being, mood, and emotions. This synergy translates into daily functioning.

By taking a closer look at the action of hormones, we can look at their roles in the processes of body weight regulation:

• Insulin is one of the most powerful hormones that influences fat burning and storage. When consuming a high-calorie diet that significantly exceeds energy requirements, insulin receptors refuse to cooperate with their key hormone, insulin. Insulin then stores unpacked sugar molecules in adipose tissue. In the long run, this contributes to the development of adipose tissue, which translates into body weight.

• Glucagon works in opposition to insulin. The hormone, for energy purposes, releases fat from adipocytes. Glucagon has difficulty functioning when insulin levels are elevated. This is where the interplay between the hormones cortisol, insulin, and glucagon becomes more apparent. The higher the cortisol level, the more frequent the insulin spikes, and consequently, the more difficult glucagon secretion becomes. In this situation, the body will not extract energy from fat tissue; on the contrary, it will store it.

• Cortisol – the "stress hormone" – with increased exposure to stress, the body is constantly on alert for a fight by releasing adrenaline via cortisol. In the face of chronic, high levels of cortisol, the body defends itself by accumulating fat reserves. That's why rest, walking, and being surrounded by nature are so important to lower cortisol levels.

• Leptin, secreted by adipocytes (fat tissue cells), signals satiety and improves the body's ability to burn fat by influencing metabolism. Research indicates that sleep affects leptin levels – the less sleep, the lower the leptin level, which in turn leads to increased appetite, especially for highly processed foods, and subsequently slows metabolism.

• Ghrelin is a leptin antagonist. It signals the body about hunger via signals sent to the brain. When chronic, increased ghrelin secretion occurs, the body constantly receives hunger signals, which translates into the desire to snack and eat larger amounts of food. Ghrelin and leptin share a common benefit: sleep deprivation increases ghrelin production.

Nutritional aspect in the hormonal economy

The process of hormone formation requires appropriate nutritional support, as the glands require the raw materials and tools to produce them. Depending on the hormone, the most important factors are:

• amino acids

• fatty acids

• cholesterol

• vitamins (A, D, E, C and B group)

• minerals (iodine, selenium, zinc, iron, copper).

The above suggests that a deficient diet reduces the levels of certain hormones. For example, insufficient intake of iodine, selenium, and zinc, along with a restrictive, low-calorie diet, can lead to thyroid hormone secretion disorders. However, excessive calorie intake can lead to the development of adipose tissue, which, as we know, is not only an energy store but also an organ secreting a range of compounds, including hormones. Therefore, a chronically high-calorie diet can lead to overweight and obesity and related complications, including hormonal imbalances. In cases of hormonal imbalances, a normocalorie, balanced diet is recommended, which will contribute to the proper functioning of the female reproductive system. It will ensure an adequate supply of energy, macronutrients, vitamins, and minerals, and prevent overeating and starvation, which lead to endocrine problems.

In addition to a balanced diet, it's important to consider supplementation. The following are worth considering:

• Omega 3 – N ° 1 Omega VIT

• Minerals – N ° 1 Minerals SET

• B vitamins – N ° 1 Complex B

• Products with bacterial cultures – N ° 1 Probiotic

• Choline – N ° 1 Vita Liver

• Curcumin – N ° 1 Quercetin PLUS

• Coenzyme Q10 – N ° 1 Coenzyme Q10

Summary

A diet individually tailored to meet energy needs and balanced is a fundamental element determining the proper functioning of the body and human health. Both excessive and insufficient calorie diets can lead to endocrine disruptions and hormonal imbalances. Proper nutrient selection plays a crucial role in maintaining balance within the body, particularly in hormonal regulation. An adequate supply of protein, healthy fats, vitamins, and minerals translates into proper hormone production in glands and secretory tissues.