Ask a Dietitian: Can I Balance My Hormones With Diet?

“Balancing your hormones” is a phrase that is thrown around recklessly online, often without naming any of the hormones in question. The truth is, the human body produces over 50 hormones, all of which naturally fluctuate to help maintain homeostasis. While most of us don’t need to micromanage our hormones, there are ways we can support our hormonal health through diet and lifestyle.

The endocrine system is a complex network that produces and releases hormones, and it can be influenced by a wide range of factors. In some cases, hormone levels may be chronically high or low due to medical conditions, medications, genetics, or other factors. In those situations, medical intervention is typically necessary to regulate and manage hormone levels. For certain conditions like diabetes or PCOS, lifestyle changes are also recommended, sometimes alongside medical interventions. As always, if you’ve been diagnosed with a hormone imbalance or a condition related to hormones, please speak with your doctor about the best approach to managing it.

What hormones are we talking about?

There are many hormones in the body, but today we’ll focus on a few key ones: 

Cortisol: Fluctuations in cortisol—a stress hormone—are normal and healthy. Our body experiences stress, adapts, and returns to homeostasis. However, chronically elevated cortisol is more of a concern.

Leptin: Known as a fullness and satisfaction hormone, leptin helps let us know when we’re full and have consumed enough energy from our meal.

Ghrelin: Often called the hunger hormone, ghrelin stimulates appetite and signals when the body needs energy. 

Insulin: This hormone helps regulate blood sugar levels by transporting glucose from the bloodstream into the cells.

What can I do to support my hormones?

Quit restrictive dieting. Yo-yo dieting can lead to consistently elevated cortisol levels. Restrictive diets can also impact Leptin, which can be down-regulated during prolonged periods of caloric restriction. Some studies have also shown that caloric restriction can increase Ghrelin levels, the hormone that stimulates appetite. This can make it difficult to follow our hunger cues. To support normal fluctuations of these hormones, it’s good to avoid restrictive diets and try your best to listen to your hunger cues. 

Eat your fiber and protein. To support your body’s regulation of blood sugar, it is good to pair your carbohydrates with a source of protein and fiber and focus on incorporating more complex carbohydrates in your diet. This will help stabilize your blood sugar levels because the fiber and protein help slow down the release of glucose from the carbohydrates into the bloodstream, thus supporting insulin sensitivity. The protein and fiber will also help you feel full and satisfied after your meal!

Sleep! Studies have shown that not enough sleep can lead to a decrease in leptin and an increase in ghrelin, which can make you feel hungrier and less satisfied. Poor-quality or insufficient sleep can also lead to elevated cortisol levels. If you struggle with falling or staying asleep, speak to your doctor for support.

Are there supplements I should take? 

Unless advised by your physician or dietitian for a deficiency or medical condition, you don’t need to take specific vitamins and minerals to regulate your hormones. For most people, the best approach is to eat a diverse range of fruits and vegetables and follow a generally healthful, well-rounded diet.

TL;DR

There are certain things we can do to help support normal hormone function:

• Eat enough calories

• Prioritize meals with protein and fiber

• Get consistent, high-quality sleep 

Those with specific medical conditions that impact hormone regulation should talk to their doctor about treatment and symptom management options. 

Words by Madeline Peck RDN, CDN, Huel nutrition team