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

Hi Maddie, I've been seeing a lot of posts on my Instagram about balancing your hormones through diet. Is this even possible?

“Balancing your hormones” is a phrase that is thrown around recklessly online, often without naming any of the hormones in question. There are over 50 hormones in the human body, all of which fluctuate naturally to help our body maintain homeostasis. While we may not need to worry about hormone balance, there are some things we can do to help support our hormones.

The endocrine system that produces and releases our hormones is a very complex network that can be impacted by a variety of factors. There are circumstances when your hormones are chronically low or elevated due to medical conditions, medications, or genetics. In these instances, medical interventions are required to help regulate and manage the hormone levels.

For some conditions, such as diabetes or PCOS, lifestyle interventions are also recommended. As always, If you have been diagnosed with hormone imbalance or a condition related to hormone imbalances, please talk to your doctor about how to best manage this.

What hormones are we talking about?

There are many hormones in the body, but we will be focus on a handful of them today.

Cortisol

Fluctuations in cortisol are normal and healthy; our body experiences stress, it adapts and returns to homeostasis. However, chronically elevated cortisol is more of a concern.

Leptin

Leptin is a fullness and satisfaction hormone. It helps us know when we feel full, and that we have gotten adequate energy from our meal. 

Ghrelin

Ghrelin is the hormone that stimulates appetite, signalling that our body needs energy.

Insulin

Insulin helps regulate our blood sugar levels by bringing glucose from the bloodstream to our 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 is good to avoid restrictive diets and try your best to abide by 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. Chronic low-quality sleep can lead to consistently elevated cortisol levels. If you are struggling with falling asleep or staying asleep, talk to your doctor.

Are there supplements I should take? 

Unless advised by your physician or dietitian for a deficiency or medical condition, you do not need to take specific vitamins and minerals to regulate your hormones. It is more important for the average person to focus on consuming a variety of fruits and vegetables and following a generally healthful diet.

TL;DR

There are certain things we can do to help support normal hormone function, such as eating enough calories, incorporating protein and fiber into our meals, and getting adequate sleep. Those with specific medical conditions that impact hormone regulation should talk to their doctor about treatment and symptom management options.

Words: Maddie Peck RDN, CDN, Huel nutrition team