Role Of Nutrition In Women’s Hormonal Balance: Amidst our current hectic lifestyle patterns, it has become increasingly daunting to maintain a nutritionally balanced diet. Unfortunately, this has led to numerous health issues, particularly hormonal imbalances in women. A poor diet can trigger complications such as hair loss, acne, fatigue, and ailments such as PCOS/PCOD. Moreover, hormonal imbalances also contribute to the onset of conditions such as diabetes, obesity, and related ailments.

Watch the video below about healthy diet plan for working women: 

In a conversation with Jagran English, Dr. Pallavi Kiradi, Ayurveda Expert, Herbalife India explained how dietary habits affect women’s hormonal balance.

Nutrition plays a vital role in overall health and well-being, and its impact on hormonal balance in women should not be underestimated. Hormones serve as crucial chemical messengers that govern various physiological processes, including the menstrual cycle, fertility, mood regulation, and bone health. By understanding the intricate relationship between women’s nutrition and hormonal balance, we can make informed dietary choices that optimise hormonal health and enhance overall vitality.

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However, in today’s hectic lifestyle with multiple tasks, women may find it challenging to consistently meet their nutritional needs through diet. This is where supplementation can play a valuable role in providing essential nutrients that may be lacking. While it is ideal to obtain nutrients from whole foods, supplements can be a convenient and effective way to bridge the nutritional gaps. Nutritional shakes, high-quality protein powders, natural energy drinks, Omega 3 (EPA and DHA) capsules, multivitamins as well as pro and prebiotic supplements complement a whole diet, resulting in meeting optimal nutrition requirements of the body.

Nutrition’s Influence on Hormonal Levels

Various nutrition intake patterns, ranging from fasting to excessive calorie consumption, have been found to affect the levels of specific hormones in the body. Foods with a higher glycaemic load can also impact hormone circulation. For example, the regulation of thyroid hormones is influenced by the body’s state, whether well-fed or starved. Adequate intake and availability of essential nutrients like selenium, iodine, and iron contribute to maintaining healthy levels and optimal functioning of thyroid hormones. Another hormone, cortisol, plays a vital role in regulating numerous bodily processes. While cortisol itself stimulates appetite, extremes in nutrition intake, such as overeating or starvation, as well as specific nutrients like fish oil, can influence cortisol production and secretion.

Dietary Strategies for Hormonal Balance – Certain dietary practices can be used to support hormonal balance, as follows:

Replace processed carbohydrates with whole foods

Insulin is a key hormone responsible for regulating blood sugar levels. Insulin resistance, often caused by factors like age, excess weight, genetics, and a diet rich in processed foods, can disrupt this balance. When cells become resistant to insulin, blood sugar cannot enter them properly, leading to elevated blood sugar levels. Incorporating natural foods, such as vegetables, fruits, beans, and lentils in place of processed carbs like snacks, savouries, white bread, and sweets, can help prevent or slow down the development of diabetes and mitigate the effects of insulin resistance.

Role Of Nutrition In Women’s Hormonal Balance (Image Credits: Canva)

Fill up on healthy fats

Leptin and ghrelin are hormones involved in appetite regulation. Leptin suppresses appetite, while ghrelin stimulates it. Individuals who are overweight or obese often develop leptin resistance, leading to reduced levels of this hormone and subsequent overeating. Include foods high in healthy fats, such as fish, walnuts, nuts, seeds, and olive oil, or even supplement Omega fatty acids to help maintain optimal leptin and ghrelin levels and induce satiety.

Increase your consumption of phytoestrogens

Oestrogen and progesterone are crucial female s*x hormones that undergo fluctuations during menopause. These hormonal changes can affect weight and lead to symptoms such as hot flashes, night sweats, and mood swings. While dietary consumption cannot replace oestrogen, foods high in phytoestrogens, such as flaxseed, chaste berry and soy, and herbs such as Aloe Vera, Shatavari and Dill can help relieve menopause symptoms.

Get enough iodine

Thyroid hormones play a vital role in regulating metabolism. Imbalances in these hormones can contribute to weight gain, fatigue, and reduced muscle mass. Iodine-rich foods, including fish, seaweed, iodized salt, and eggs, can help with thyroid function and hormone balance.

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Initiate supplementation to bridge nutrient gaps

Supplementation plays a crucial role in addressing nutritional deficiencies and ensuring optimal health. Despite following a healthy and balanced diet, women can still experience gaps in their nutrient intake. They regulate optimal nutrient absorption and ensure a consistent supply of nutritional elements, thereby preventing deficiencies. Multivitamins, joint health supplements, heart health supplements, skin boosters, and ocular defence supplements are some of the examples that can be incorporated daily into diets.

Consume protein and fibre-dense food

This reduces the chance of binge eating. Premium quality protein powders such as Formula One nutritional shakes which are packed with vitamins and minerals along with natural herbs, antioxidants, and dietary fibre, will help in providing desired protein and nutrition without overloading unnecessary fat and calories at breakfast.

In conclusion, the relationship between nutrition and hormonal balance is complex, involving both direct and indirect effects on hormone levels and sensitivity. It is vital to comprehend these connections to tailor individualised strategies for restoring hormonal balance and addressing any dysfunctions. By delving into the intricate interplay between nutrition and hormones, it becomes possible to design specific interventions that promote optimal hormonal health in women.