Hormones are essential for controlling various body processes, such as metabolism, immunity, and reproduction. For women, hormones also regulate the menstrual cycle. Maintaining hormone balance is critical for these functions, but imbalances can occur during life stages like menopause or due to conditions such as PCOS (Polycystic Ovary Syndrome).
Diet can influence hormones in several ways. Hormones are synthesised from nutrients, so the foods we eat can directly affect the production and balance of hormones in the body. Additionally, certain foods and dietary patterns can affect hormone-regulating processes, such as insulin signalling and inflammation, which can impact hormone balance. For example, consuming a diet high in processed and refined foods can lead to insulin resistance, which can disrupt hormone balance and contribute to conditions such as PCOS. On the other hand, a diet rich in whole foods and phytonutrients, like the Mediterranean diet, can support hormone balance by providing the body with the necessary nutrients and antioxidants for hormone production and function. Furthermore, the Mediterranean diet is considered more anti-inflammatory and can assist with reducing inflammation and insulin resistance.
Eating a Mediterranean-style diet provides an abundance of foods that contain compounds that can stabilise hormones and help you feel great! For instance, they contain phytochemicals, which are natural compounds found in plants that give fruits and veggies their vibrant colours. Examples of phytochemicals are:
Additionally, a Mediterranean-style diet includes antioxidants, compounds found in many foods that can prevent damage caused by free radicals by neutralising them. Some examples of antioxidants are vitamins A, C, E, and the minerals copper, zinc, and selenium.
The Mediterranean diet can help alleviate menopausal symptoms, especially hot flashes. Recommended foods include soy products (tofu, soybeans and milk, edamame beans), nuts and seeds (flaxseeds, sesame seeds, cashews, hazelnuts, and walnuts).
Food consumed in the Mediterranean diet is rich in antioxidants, which can help reduce inflammation and oxidative stress in the body, which are linked to menopausal symptoms such as hot flashes, mood swings, and fatigue. Additionally, the diet is high in healthy fats, particularly from sources like olive oil, nuts, and fatty fish, which can help reduce inflammation and promote heart health.
The Mediterranean diet promotes weight loss and weight management, which is important for managing PCOS symptoms since excess weight can exacerbate hormone imbalances. The diet is rich in fibre, which can help regulate blood sugar levels and reduce insulin resistance, a common issue in PCOS. Additionally, the diet is low in processed foods and high in whole foods, which can reduce inflammation and improve gut health. These factors combined may help improve PCOS symptoms such as irregular periods, acne, and excess hair growth. It’s important to note that the Mediterranean diet should be combined with other lifestyle changes and medical treatments as necessary to manage PCOS effectively.
By incorporating a variety of foods from a Mediterranean-style menu, you can help stabilise your hormone levels and improve your PCOS or menopausal symptoms. If you need guidance, consider contacting a dietitian from Med E Life for a nutrition plan to improve your health and vitality.