How Nutrients Affect Your Hormones- in partnership with Binto
How Nutrients Affect Your Hormones
We often say "food is the body's fuel". And it's true - the food we consume can affect the production and secretion of hormones in the gut. Approximately 200 different hormones exist in the human body which are responsible for control of systems like the menstrual cycle, metabolism, and reproduction. Thus, the consumption of certain foods can provide nutrients that facilitate the production of these hormones.
Studies have shown that the food we ingest provides nutrients that maintain a healthy body system including the production, metabolism, and function of hormones. If you fail to get enough nutritious food, your body is likely to suffer from hormonal imbalance.
Notably, specific nutrients and dietary patterns can play a beneficial or detrimental role when it comes to hormonal balance. For instance, thyroid hormone regulation is determined by the state of the body being fed or starved. Adequate intake of nutrients such as selenium, iron, and iodine contribute to healthy levels and effective functioning of thyroid hormones. (And psst Binto has a great supplement with these 3 ingredients called Base Blend.)
The Connection Between Gut and Hormone Health
Several studies have indicated that a person's hormones become imbalanced when gut health is not optimal. For instance, studies show that microbiomes play a crucial role in the regulation of estrogen and progesterone regulation. Poor gut health increases the risk of suffering from estrogen-related diseases such as endometriosis, PCOS, and breast cancer. Additionally, an imbalanced gut microbiome is a causal agent of low-performing thyroid known as hyperthyroidism whose symptoms range from chronic fatigue to hair loss to weight gain.
Studies have also shown that about 95 percent of serotonin is produced and stored in the gut. People with an unhealthy microbiome or serotonin deficiency experience feelings of depression and anxiety occasionally. Serotonin deficiency also leads to irritable bowel syndrome (IBS) which is most prevalent among women and people with cardiovascular diseases or osteoporosis.
When gut health is not optimal, vitamin D3, which acts as a precursor hormone, cannot be absorbed well which leads to hormonal imbalances. Vitamin D3 is the building block to our health on various levels and its chronic deficiencies can result in a host of other problems. Other than affecting hormonal balance, gut health also influences healthy cholesterol levels. Therefore, gut health is crucial for the maintenance of the balance of hormones like progesterone and estrogen.
How Does Gut Health Affect Women's Hormones?
Female-specific hormones, estrogen and progesterone, can harm the digestion and overall health of a woman if not regulated sufficiently. Studies show that hormonal fluctuations in women can impact the speed with which food moves through a woman's intestines. Many post-menopausal women experience constipation since their progesterone levels have begun to decrease. Additionally, women may also experience digestive issues or changes during their menstrual cycle, especially during the second half of their cycle; this is a result of increased progesterone and estrogen hormones.
As mentioned, hormones that regulate your menstrual cycle are influenced by your gut. That is why high estrogen levels can make periods heavier than usual and also put women at a heightened long-term risk of conditions like uterine fibroids and breast cancer. It is important to note that estrogen is primarily produced by the ovaries and it circulates through a woman's body beginning with the uterus and breasts. It continues circulating to other body organs until it reaches the liver where it is inactivated. Ordinarily, the inactivated estrogen is moved through to the intestine before it exits the body as stool.
Vitamins and Supplements That Can Help Women Maintain Hormonal Balance
Diet plays a critical role in shaping the gut health of women by protecting them from leakage that might lead to hormonal imbalances. Certain foods can negatively affect your endocrine system as a woman making it important to eat diverse foods and take supplements that help maintain hormonal balance. We have compiled various vitamins, supplements, and foods that can help you maintain your hormonal balance. Continue reading to discover how your diet can support you as a woman.
Health practitioners and nutritionists advise women to take high-quality probiotics which are essential for regulating and balancing levels of hormones. They are also used for balancing glucose levels in the body. Various foods are rich in probiotics, including, kimchee, yogurt, sauerkraut, miso, and kombucha. Research has also revealed that cheeses, such as mozzarella, are also rich in probiotics and beneficial in balancing hormones in the body.
B vitamins are very helpful in maintaining balanced hormone levels and supporting mental health. Eating foods rich in B vitamins or taking a B-complex vitamin is important to maintain daily health as there are 9 types of B vitamins. Foods rich in B vitamins include leafy greens, such as kale and spinach, eggs, which also contain biotin, and sunflower seeds. Some great proteins high in B vitamins are shellfish, such as oysters, mussels, and clams, as well as turkey, chicken, beef, and fish. If you are vegan, try supplementing your B’s in a daily vitamin.
Omega-3 Fatty Acids
Omega-3’s are an essential part of the cell membranes throughout the entire body. Because of this, if your cells are not functioning properly, neither are your hormones. Your cell membranes are the first place hormone production occurs. Omega-3’s are greatly beneficial for reducing inflammation in the body, which allows everything to function more smoothly. Lastly, omega-3’s help balance blood sugar, therefore reducing cortisol,, the stress hormone, from being released. You can get omega-3’s in foods like salmon, sardines, flax seeds and egg yolks. You can take a fish-oil supplement or an algae-oil supplement if fish are not a part of your diet.
Magnesium deficiency nutrient is mainly depleted by stress and is prevalent among women. Magnesium is crucial for calming your nervous system and regulating the stress hormone, cortisol, which works to lower inflammation and provide optimal sleep. Additionally, magnesium is critical in balancing insulin which lowers blood sugar spikes that could cause certain disorders like Polycystic Ovarian Syndrome (PCOS) in women. Magnesium-rich foods include almonds, avocados, acorn squash, and artichokes, among others. Note that magnesium supplements are readily available and accessible in many forms.
Speaking of PCOS, inositol works by reducing pesky PCOS symptoms like irregular periods and hair loss. Inositol also affects the production of molecules that are involved in insulin’s action in the cells. It is also known to stimulate the production of certain hormones in the body, including dopamine and serotonin. These so-called feel-good hormones can help alleviate mood issues and anxiety-related symptoms. Due to its effects on various biological processes in the body, inositol is used to treat a wide range of medical conditions relating to women’s health, ranging from PCOS to promoting hair growth. Evidence also suggests that this vitamin-like substance can also correct many metabolic disorders that cause metabolic syndrome, diabetes, and high blood pressure. Inositol can be found naturally in citrus fruits, grains, and nuts. Or you can put a scoop in your morning coffee, tea or water using Binto’s Inositol powder.
The Bottom Line
At Binto, we have high-quality ingredients and supplements that can perform some of the functions highlighted above. Our vitamin capsules, Inositol and Glow Down powder can help in maintaining hormonal balance, blood sugar levels, and any other specific needs you are looking to remedy from your first period through post-menopause. Binto believes health is personal to every woman so we have developed a unique quiz developed by our female health care providers. Take the quiz today and find out your unique combination of supplements or reach out to our healthcare providers on live chat! We are here for you. You can also use code ROSEBUD for a special discount at checkout.Brought to you by Binto.