6 Worst Foods for Hormone Disharmony

Did you know?

·        The number of men and women who experience hormone imbalances is growing and the symptoms are showing up earlier in life.

·        The quality of the food we eat plays a significant role in hormonal function.  Nutrients are important chemical messengers that dictate many of your body’s function including hormone release.

·        Many foods that are often considered healthy actually have a disruptive effect on hormones.

Most women experience hormone imbalance at some point in their lives.  And for men over the age of 20 growth hormone levels steadily decline every year.  By age 40 about 10 million men in the US have lost nearly half the growth hormones they possessed in their 20s.  Men are 133% more likely to die if their bodies balance of testosterone and estrogen isn’t maintained.  Low testosterone levels put men at risk for depression, obesity, insulin resistance and other health issues. 

Hormone imbalance symptoms may include:

·        Weight gain

·        Fatigue

·        Low libido

·        Insomnia

·        Depression

·        Anxiety

·        Digestive issues

While there are several factors which contribute to hormone imbalance, quality of food we eat plays one of the most significant roles.  Food quality influences hormonal balance.  Nutrients are important chemical messengers that dictate many of your body’s functions including hormone release.

1.      Factory farmed meat & fish: These protein sources often contain high amounts of hormones, PCBs, and heavy metals, all of which are considered hormone disruptors; instead eat organic eggs and wild caught fish.

2.      Soy products: This plant contains naturally occurring phytoestrogens which can interfere with hormone balance.  Additionally, most non-organic soy has been genetically modified which also disrupts hormone regulation.  During my first year of medical school, I was following a vegan diet and eating many processed soy foods (soy protein, soy milk, fake meat and dairy, tofu, tempeh, Luna and Clif bars, Amy’s frozen meals, etc.) and suddenly I developed crippling menstrual cramps.  Chris had to leave work to pick me up from school.  I would throw up.  I couldn’t function during my period.  This went on for months.  When I eliminated soy from my diet the menstrual cramps completely resolved.  Since that time I can clearly recall one patient case; she came to see me for headaches/migraines and breast tenderness; I recommended that she eliminate soy milk from her diet and those symptoms resolved.

3.      Dairy: Milk and other dairy products contain a hormone known as insulin-like growth factor 1 (IGF-1).  IGF-1 promotes the production of androgen hormones such as testosterone which can worsen hormonal imbalances.  All dairy naturally contains small amounts of various hormones including estrogen and progesterone so this may contribute to estrogen dominance. 

4.      Caffeine:  Caffeine increases cortisol production in the body.  Cortisol is a stress hormone and can worsen adrenal function and stress resilience.  Coffee both regular and decaf also contributes to fibrocystic breast disease.

5.      Alcohol: Consumption of alcohol disrupts the communication between the nervous, endocrine, and immune system and causes hormonal disturbances like increased cortisol and estrogen.   Alcohol changes the way the women’s body metabolizes estrogen.  This alteration can cause blood estrogen levels to rise.  Estrogen levels are higher in women who drink alcohol. Higher estrogen levels are linked to an increased risk of breast cancer.  Alcohol markedly disrupts normal menstrual cycles.  Women who consume alcohol commonly have a variety of menstrual and reproductive disorders, from irregular menstrual cycles to complete cessation of menses, absence of ovulation, and infertility.  Alcohol interferes with the bodies production of insulin, a hormone that controls the amount of glucose in the blood.  In men, alcohol decreases testosterone which can cause low libido and erectile dysfunction.

6.      Sugar and processed foods:  When you eat too much sugar and processed foods, you create more fat cells; these fat cells cause increased estrogen secretion.  This sequence can cause estrogen dominance, progesterone deficiency, and other hormonal imbalances.  Too much sugar and refined carbohydrates also cause insulin resistance also known as metabolic syndrome.  After a meal high in carbs insulin spikes; this elevation leads to lower levels of sex hormone binding globulin (SHBG). SHBG binds excess estrogen and testosterone in the blood, but when SHBG is low these hormone levels increase.  Sugar also negatively impacts cortisol levels. 

Hopefully this information will motivate you to evaluate your diet and make appropriate changes if you suspect you are struggling with hormone imbalance(s).  Some people will find that just decreasing or eliminating these culprits will work like magic and their hormones will normalize.  Other people may need additional support which is when consulting with me might be advantageous to do additional lab testing to identify which hormones are out of whack.  If you find that you are having a difficult time implementing the strategies listed above you may benefit from health coaching.

Wishing you hormone harmony!

Rachel Oppitz, ND