Does your diet impact your hormones?

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A proper diet seems to influence the most critical body functions. However, can the dietary pattern regulate the hormonal system's operation and prevent potential disorders?

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Hormonal disorders

Hormonal disorders of various types have been around for a long time, but they are now most common. Hormones are substances that are secreted by organs or tissues specifically designed for this purpose. They are used to regulate the body's functions. Their proper production, transmission and action are extremely important in maintaining health and internal balance.

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Diet and hunger as well as satiety hormones

The main hormones that influence hunger and satiety are leptin and ghrelin. Leptin is released in response to the food provided and informs about the appropriate energy level, appearing during eating. Many factors affect its release, but the main factor is the amount of fat tissue - the more of it in the body, the lower the level of leptin, which requires a larger amount of food to achieve satisfaction. Ghrelin, on the other hand, acts opposite to leptin and causes hunger, with its release increasing before meals and decreasing after eating. It has been shown that not only the amount of fat tissue or the number of meals can influence the expression of these hormones, but also the composition of foods. Studies show that products with a high energy content and fatty foods can slow down the action of the satiety hormone, leading to a greater need for food to feel satisfied after a meal (Ch. Feinle-Bisset 2014). However, protein-rich foods can increase satiety after eating, which suggests that the presence of protein sources in the diet can have a positive impact on the feeling of satiety. Other studies show that including dietary fiber in the diet in an amount of no less than 10 g per day can improve the release of the satiety hormone (R. Korczak, J.L. Slavin 2018). These findings are particularly important for those who restrict their diet.

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Insulin and its significance in nutrition

Insulin is a hormone secreted by the pancreas that has the greatest impact on carbohydrate metabolism in the body. Insulin-related disorders are the cause of type 2 diabetes, one of the most common diseases. It is estimated that by 2035, 592 million people will be affected by it (L. Guariguata et al., 2014). These abnormalities are also associated with non-alcoholic fatty liver disease, chronic kidney disease, and polycystic ovary syndrome. The amount of insulin secreted and the sensitivity to insulin are influenced by body weight, fat tissue, and diet. Among the various dietary models, the Mediterranean diet, consisting mainly of unprocessed plant-based products, fish, nuts, and olive oil, has the greatest impact on improving insulin sensitivity (M. Mirabelli et al., 2020). It provides a high amount of antioxidants and healthy fats, thus additionally reducing inflammation in the body. Although the introduction of a low-carbohydrate diet is one of the most commonly suggested methods for improving insulin sensitivity, the latest research shows that it does not work better than a low-fat diet (Ch. D. Gardner et al., 2018).

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Nutrition and reproduction hormones

An appropriate diet impacts all aspects of the body's functioning, including reproductive capacity, which is primarily regulated by male and female sex hormones. To ensure the correct manifestation of these hormones, a sufficiently balanced diet rich in vitamins and nutrients is necessary. Traditionally, the presence of meat in the diet has been considered the primary factor for the formation of testosterone. However, research shows that men who follow a vegan diet, in contrast to those who consume traditional foods, exhibit higher blood acidity levels (N.. Allen et al. 2000). The latest findings suggest that the Western dietary pattern, which is based on processed products with a high content of saturated fats, salts, and simple sugars, has the greatest impact on significant fluctuations in female sex hormones (Y.. Dunneram, D. C. Greenwood, J. E. Cade 2019). Interestingly, a diet rich in omega-3 fatty acids, antioxidants, and whole grains, known as an anti-inflammatory diet, has been found to favorably affect reproductive capacity (Y.. Chiu, J. E. Chavarro, I. Souter 2018).

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Nutrition and thyroid hormones

It is a small gland that has a significant impact on the body as it is responsible for the secretion of three hormones that affect the entire body, from metabolic regulation to the control of the reproductive and circulatory systems. Even minor changes in the function of the thyroid tissue can lead to serious health consequences. One of the most frequent disorders caused by abnormal functioning of this organ is Hashimoto's disease. There are reports that a gluten-free diet may also slightly alleviate the symptoms of thyroid inflammation, but only in some cases. There may be a genetic predisposition to normal cooperation with the function of the body, as both disease entities belong to the group of autoimmune diseases. In individuals who suffer from both diseases, excluding gluten from the diet may lead to the alleviation of symptoms of thyroid inflammation. A low-protein diet has a negative impact on the functioning of this gland, hence an adequate intake of proteins is crucial for maintaining normal hormonal function. Although some studies suggest a negative impact of soy on the hormone secretion of the thyroid, they are usually conducted on animal models. The European Food Safety Authority emphasizes that the consumption of soy products does not cause clinically significant changes in the function of the thyroid. There are also indications that an appropriate, but not excessive, intake of iodine and selenium may have a beneficial effect on the health status of the thyroid.

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Is it possible to discover a diet that supports the hormonal system?

The hormonal system is incredibly intricate, making it challenging to discuss a single effective solution. Nonetheless, the way we eat impacts the expression of individual hormones. A diet supporting the hormonal system should be diverse and rich in all necessary nutrients, minerals, and vitamins. Generally, it is recognized that the Western diet is not only unhealthy but even in the case of a properly functioning hormonal system. Instead of focusing on processed foods, it is worth choosing vegetables and fruits, whole-grain products, and replacing protein and fat sources with plant-based substitutes. Such a diet can not only support the hormonal system but also have anti-inflammatory effects. Due to the increased content of vitamins and health-promoting compounds, seasonal and local products are a better choice than processed ones.

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