A Balancing Act: Essential Nutrients for Hormone Health

Hormones are poorly understood, but everyone is talking about them. The number of times I have heard references to “hormones” when describing body symptoms but limited explanation as to why they would be involved… there’s a phrase about having a nickel or a dime for every time, I think.

Hormones play a crucial role in keeping our bodies functioning properly. We think about them as a “women’s health issue” where periods are the main focus, but they regulate everything from metabolism to mood, and they interact with so many other body systems that the fluctuations are about the only stability we see. All bodies contain hormones, with differences that are influenced by biology, lifestyle and even life transitions. You can’t truly “balance” your hormones, despite what you might have been told or heard - we want them to fluctuate! We just want to make sure hormones have the environment they need to do the job they were designed for.

One of the many ways to support hormone health is to build a nourishing lifestyle that offers the building blocks used in hormone production and function.

Our hormones, particularly our sex hormones (estrogen, progesterone and testosterone) are built off of a cholesterol molecule. The human body can make its own cholesterol from the fats we consume, and we can choose options that are greater in unsaturated fats to also promote cardiovascular health. Omega-3s have been shown to reduce inflammation in the body, which can be of benefit when we are working on period pain such as that in endometriosis. It can be hard to get enough omega-3s from our diet, as the primary source we have found is fatty fish but not everyone eats these. Flaxseeds and walnuts can be a source as well, but some people may benefit from a supplement - talk to a dietitian about this!

Vitamin D is involved in the production of testosterone and estrogen, and sources include sunlight, fatty fish and fortified dairy products. Sun safety is important, so we might not get a lot of sun exposure due to sunscreen use or staying indoors, and depending on where you live in the world you might not be in the sun adequately either. I live in Canada, which means my sun exposure is limited from October to April, and depending on the summer and how often I can get outdoors it may only be a small improvement otherwise. We can use food sources as a back-up, and some individuals may benefit from using a supplement.

Protein is also crucial for hormone health, as it provides the building blocks for hormones like insulin and thyroid hormones. Protein also supports blood sugar stability by slowing down emptying of the stomach so we are full and energetic for longer after eating. And if you’re a resistance training fan, protein helps to repair muscle microtears so you can grow and maintain muscle mass. Foods like chicken, eggs, and tofu are all good sources of protein - I like to encourage including plant proteins often without the pressure to go vegetarian!

Additionally, antioxidants found in fruits and vegetables help to protect hormone-producing glands from damage - these compounds donate electrons to repair the instability that free radicals can cause during regular metabolic processes, and from other compounds in the environment like alcohol and nicotine that damage tissues. Eating a variety of colorful fruits and vegetables can help ensure you are getting a wide range of antioxidants - don’t be afraid to include frozen or canned options to cut your costs and still get a variety of nutrients.

Hormone-focused nutrition doesn’t have to be about cleansing and restricting, and it definitely doesn’t have to be overwhelming. Making small changes adds up over time, and calling in the support of a specialized dietitian is the best way to make your unique lifestyle as hormone-friendly as possible!