Hormone-healthy foods and lifestyle habits

Hormones can impact our daily lives in many ways, including menstrual cycles, metabolism and mood. Diet and nutrition can help maintain a hormonal balance that prevents weight gain and inflammation, and reduces our risk for conditions such as polycystic ovarian syndrome (PCOS), thyroid issues, endometriosis and diabetes. Nancy Fan, MD, an obstetrician-gynecologist with Trinity Health Mid-Atlantic, provides her take on how certain foods and lifestyle habits can promote healthy hormone levels—and how others can exacerbate them.

MINIMIZE soy products.

WHY? Soy products are a good alternative to animal fat products such as cow’s milk. However, soy is a phytoestrogen and can mimic estrogen or attach to the estrogen naturally produced by our bodies. Too much soy can cause an overproduction of estrogen which can lead to conditions such as painful periods, PMS symptoms and fibroids.

“Soy products also tend to increase the risk for irregular periods and breakthrough bleeding,” Dr. Fan says. “Irregular breakthrough bleeding can sometimes be more concerning than skipping a period altogether.” Some common foods that contain soy include tofu, edamame, soy sauce and soy milk.

MINIMIZE animal fats such as red meat.

WHY? While red meat is higher in iron and helps replenish iron lost during a menstrual cycle, it contains unhealthy saturated and hydrogenated fats. “Red meat also tends to be higher in lipids called prostaglandins, which can cause uterine contraction and menstrual cramps,” Dr. Fan says. Higher consumption of red meat may also increase the risk of irregular periods or breakthrough bleeding.

MINIMIZE caffeine.

WHY? Caffeine stimulates the body’s natural stress hormones, such as cortisol and brings the body into a high-alert state. Drinking too much coffee or energy drinks can elevate cortisol levels, leading to an increased heart rate and disrupted sleep cycle. This, in turn, can lead to a decreased metabolism, weight gain, fatigue, increased blood pressure and a poor immune-system response.

ADOPT a low-carbohydrate diet.

WHY? “Adopting a low-carbohydrate diet will help control glucose levels,” Dr. Fan states. Higher glucose levels are often a hallmark of some types of hormone imbalances because high insulin levels tell the ovaries to produce more testosterone, which can lead to an increase in facial hair and acne. Insulin resistance may also lead to weight gain or concerns that affect diabetes management. An example of a recommended low-carbohydrate diet is the Mediterranean diet.

ADOPT regular cardiovascular exercise and strength training.

WHY? “Cardio exercise with strength training about three to four times a week will help reduce the amount of glucose reaching a person’s cells,” Dr. Fan says. In addition to helping regulate glucose levels, moderate-intensity resistance training and cardiovascular exercise also control testosterone and progesterone levels. “Physical exercise may help regulate menstrual cycles better and decrease acne, excessive hair growth and the risk for prediabetes,” Dr. Fan adds.

Learn more about ob/gyn services at Saint Francis Hospital or schedule an appointment.