Growth hormone also affects metabolism the rate at which we burn kilojoules for energy. Researchers have found that growth hormone levels in people who are obese are lower than in people of normal weight. Obesity is also associated with low-grade chronic inflammation within the fat tissue.

Excessive fat storage leads to stress reactions within fat cells, which in turn lead to the release of pro-inflammatory factors from the fat cells themselves and immune cells within the adipose fat tissue.

Obesity is associated with an increased risk of a number of diseases, including cardiovascular disease, stroke and several types of cancer, and with decreased longevity shorter life span and lower quality of life. For example, the increased production of oestrogens in the fat of older women who are obese is associated with an increase in breast cancer risk, indicating that the source of oestrogen production is important.

People who are obese have hormone levels that encourage the accumulation of body fat. It seems that behaviours such as overeating and lack of regular exercise, over time, 'reset' the processes that regulate appetite and body fat distribution to make the person physiologically more likely to gain weight.

The body is always trying to maintain balance, so it resists any short-term disruptions such as crash dieting. Various studies have shown that a person's blood leptin level drops after a low-kilojoule diet.

Lower leptin levels may increase a person's appetite and slow down their metabolism. This may help to explain why crash dieters usually regain their lost weight.

It is possible that leptin therapy may one day help dieters to maintain their weight loss in the long term, but more research is needed before this becomes a reality. There is evidence to suggest that long-term behaviour changes, such as healthy eating and regular exercise, can re-train the body to shed excess body fat and keep it off.

Studies have also shown that weight loss as a result of healthy diet and exercise or bariatric surgery leads to improved insulin resistance, decreased inflammation and beneficial modulation of obesity hormones.

Weight loss is also associated with a decreased risk of developing heart disease, stroke, type II diabetes and some cancers. This page has been produced in consultation with and approved by:.

Acromegaly is caused by an excess of growth hormone in adults, which causes the overgrowth of bones in the face, hands, feet and internal organs. The effects of androgen deficiency depend on how severe the deficiency is, its cause and the age at which the deficiency begins.

Androgens are hormones that contribute to growth and reproduction in both men and women. A kilojoule is a unit of measure of energy, in the same way that kilometres measure distance. Body mass index or BMI is an approximate measure of your total body fat. Content on this website is provided for information purposes only.

Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Skip to main content. Weight management. Results: Relative to the lowest levels of percentage of energy from total fat, the highest tertile was associated with increased total and free testosterone concentrations total: percentage change of 4. In particular, the percentage of energy from polyunsaturated fatty acids PUFAs in the highest tertile was associated with increases in total and free testosterone total: percentage change of 3.

Fat intakes were not associated with other reproductive hormone concentrations. Conclusions: These results indicate that total fat intake, and PUFA intake in particular, is associated with very small increases in testosterone concentrations in healthy women and that increased docosapentaenoic acid was associated with a lower risk of anovulation.

Home About Consultations Nutritional Therapy Functional Medicine Gut Health Hormone Imbalance Functional Lab Testing. Top 10 foods to restore hormone balance Hormones have a huge impact on our overall health and well being as they affect everything from our menstrual cycles to health issues such as PCOS, Thyroid, PMT and Endometriosis.

Also read my read post on: Top 10 Daily habits to promote Hormone Balance Cruciferous vegetables These are part of the brassica family and when cut, chewed or cooked a phytochemical known as Indolecarbinol is produced.

Examples include: Rocket Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Kale Radish Eat good fats daily Eating good fats is essential for hormone production as it is these fats that build our hormones as well as reduce inflammation.

Eat a rainbow of vegetables By eating a rainbow of vegetables with a wide variety of colours we can be sure we are getting different nutrients and a wide variety of different vitamins and minerals.

Eat quality protein at every meal Protein fills us up and keeps us fuller for longer thus keeping our blood sugar levels balanced. Eat whole fruit in moderation Eating 1 or 2 low sugar fruits daily, ideally raw, with their skin on helps keep our blood sugar levels in check and includes all berries, citrus, apples, pears Dried fruit and fruit juices may spike our blood sugar levels so should be avoided.

Include herbs and spices in your foods Including an array of fresh or dried herbs and spices especially those that have anti-inflammatory properties such as ginger, turmeric, sumac, paprika, garlic will promote hormone harmony as well as ensuring we are adding an array of different nutrients to our meals.

Eat wholegrain fibrous carbohydrates Including a fist size portion of wholegrain slow release carbohydrates such as brown rice, buckwheat, quinoa with 1 or 2 of your meals will ensure that we are getting much needed fibre and all important B vitamins which support hormone balance and healthy elimination of spent hormones especially with period related problems such as PMS.

Magnesium food sources Magnesium improves our insulin sensitivity meaning that our bodies are better able to use insulin and to regulate our blood sugar levels as well as regulating our nervous system especially helpful with PMS symptoms and with PCOS.

Dark green leafy vegetables e. spinach, watercress, kale Avocados Legumes — chickpeas, lentil, beans, soy beans Tofu Nuts especially almonds, brazil, cashew and pine nuts Seeds especially pumpkin and sunflower Wholegrains — quinoa Feed your gut microbiome For hormone production and balance we need to ensure our gut bacteria are flourishing so eating fermented foods daily kefir, olives, fermented vegetables , prebiotic foods and probiotic yoghurts etc as well as eating as many different foods as possible in a week will help maintain the diversity you need.

Omega-3 fatty acids, in particular, have been shown to reduce symptoms of depression and anxiety by supporting the production of serotonin and dopamine, two neurotransmitters that regulate mood. Overall healthy fats play a crucial role in hormone production by providing the raw materials for hormone synthesis, improving vitamin absorption, enhancing insulin sensitivity, and supporting mental health.

Including sources of healthy fats, such as fatty fish, nuts, seeds, and avocados, in your diet can help maintain hormonal balance and overall wellness. They are essential for skin, hair, heart, and brain health, a healthy metabolism, feeling satiated, optimal energy, smooth digestion, and lowering inflammation within the body.

Avocado and avocado oil, seeds eg. pumpkin seeds, hemp seeds, chia, flax seeds , seed Butters eg. tahini, pumpkin seed butter , nuts eg. walnuts, macadamia, almonds, brazil nuts , Nut Butters eg.

almond, cashew, hazelnut , olives and extra virgin olive oil, coconut, coconut oil, coconut butter, coconut yogurt. Wild and coldwater fish, ghee, grass fed butter, fish oil, pasture raised Eggs, full fat dairy, sheep and goats cheeses and yogurts.

Omega 6 seed oils eg. corn, soybean, sunflower, canola, safflower, cotton seed, grapeseed, rice bran, rapeseed , hydrogenated oils, vegetable oils eg. margarine, canola , low-fat labels. Cart 0. Healthy Fats for Happy Hormones There have been decades of myths leading people to believe that fats make you fat and that fats are unhealthy.

almond, cashew, hazelnut , olives and extra virgin olive oil, coconut, coconut oil, coconut butter, coconut yogurt Animal Based Sources Wild and coldwater fish, ghee, grass fed butter, fish oil, pasture raised Eggs, full fat dairy, sheep and goats cheeses and yogurts Avoid Processed Industrialized Oils Omega 6 seed oils eg.

margarine, canola , low-fat labels -Rawc your wellness with Rawcology! Benefits of Cacao Chickpea Chocolate Blondies. Company About Rawcology Become an Affiliate Contact Us Refer a Friend Program. Email address. Levels of some hormones may rise and fall throughout the day in response to issues such as the quality of sleep.

According to a study , the adverse effects of sleep disturbance on hormones may contribute to:. Exposure to blue light, such as from cell phones or computer screens, can disrupt the sleep cycle. The body responds to this light as if it were daylight and adjusts hormones in response.

A study notes that exposure to any bright artificial lighting at night may confuse the body, causing it to suppress the hormone melatonin, which can negatively affect many functions. A study points to a link between stress, the endocrine system, and hormone levels.

The researchers argue that the link is strong, with even a low level of stress causing an endocrine response. Stress leads to an increase in adrenaline and cortisol. If levels of these hormones are too high, it can disrupt the overall balance and contribute to factors such as obesity, changes in mood, and even cardiovascular issues.

For this reason, it is important to find ways to reduce stress. A study suggests that the simple act of listening to music reduces stress, especially if the person intends to relax. The hormonal effects of regular exercise may prevent overeating.

A study notes that even short exercise sessions help regulate hormones that control appetite. A article points out that regular physical activity reduces the risk of insulin resistance , metabolic syndrome , and type 2 diabetes.

Findings of a review support the idea that sugar plays a role in issues such as metabolic disease and insulin resistance. This suggests that eliminating sugar from the diet may help keep levels of hormones, including insulin , in check.

Some people avoid specific sugars. However, research found that table sugar, high-fructose corn syrup, and honey caused similar responses. A person may, therefore, benefit from avoiding all added sugars rather than specific types.

Healthy fats may help maintain a balance of hormones involved in appetite, metabolism, and feeling full. Meanwhile, a study found that olive oil may balance levels of a hormone that regulates the appetite and stimulates the digestion of fat and protein. Separate research from showed similar results.

Fiber may play an important role in gut health, and it may also help regulate hormones such as insulin. A study notes that some types of fiber work to balance levels of other hormones as well, which may help a person maintain a healthy weight.

The high levels of fats in some fish can contribute to heart and digestive health and may also benefit the brain and central nervous system.

A study indicates eating a diet rich in oily fish may help prevent mood disorders such as depression and anxiety. In some cases, adding oily fish to the diet may contribute to treating the disorders.

The omega-3s in fatty fish may play a particularly significant role in balancing mood, though fully understanding the link will require further research.

Regularly overeating may lead to metabolic issues in the long term, but a study found that even short-term overeating changes circulating levels of fats and increases oxidative stress.

The researchers also pointed to an increase in ceramides, which are fat cells in the skin, noting that a significant increase may promote insulin resistance. They called for further research into this area. Green tea is a generally healthy beverage containing antioxidants and compounds that boost metabolic health.

A review points to a link between green tea and reduced fasting insulin levels. For example, according to a study , the smoke may alter thyroid hormone levels, stimulate pituitary hormones, and even raise levels of steroid hormones, such as cortisol, which is linked to stress.

Dairy is an important source of nutrients for many people. However, females concerned about levels of reproductive hormones may wish to use caution, especially before consuming cream or yogurt.

A study notes that eating dairy can reduce levels of some protective hormones. In addition, the authors point to an association between eating cream and yogurt and missing ovulation. The link is unclear, and the researchers call for further studies. There is some evidence that alternative therapies or supplements may address some hormonal issues.

For instance, a study found that a Chinese herbal therapy routine resulted in doubled pregnancy rates among female participants with infertility when compared to Western, drug-based treatment.

A study reports that Nigella sativa , known as black seeds or fennel flower seeds, helped raise estrogen levels in an animal model. If studies in humans confirm these findings, the supplement may be beneficial for people going through menopause.

While most doctors consider drinking small amounts to be consistent with a healthy diet, a study of 1, Danish men aged 18—28 years old found that even modest alcohol consumption may disrupt hormone levels in young men.

The researchers noted a connection between regular alcohol consumption and reduced sperm quality, as well as changes in testosterone levels. For males with concerns about hormone levels, it may be best to limit or eliminate alcohol consumption. Processed carbohydrates , such as white bread products and baked goods, may also contribute to insulin resistance.

A study of children between the ages of 10 and 18 in Mexico City found a link between diets high in refined carbohydrates and insulin resistance in children. Eliminating processed carbs may help reduce this risk. Hormones affect a wide range of bodily functions, and even small imbalances can have significant consequences.

For some people, making dietary and lifestyle changes can restore a healthy balance. The strategies in this article may help, but anyone concerned about their hormone levels should consult a physician.

Eat a rainbow of vegetables By eating a rainbow of vegetables with a wide variety of colours we can be sure we are getting different nutrients and a wide variety of different vitamins and minerals. Eat quality protein at every meal Protein fills us up and keeps us fuller for longer thus keeping our blood sugar levels balanced.

Eat whole fruit in moderation Eating 1 or 2 low sugar fruits daily, ideally raw, with their skin on helps keep our blood sugar levels in check and includes all berries, citrus, apples, pears Dried fruit and fruit juices may spike our blood sugar levels so should be avoided.

Include herbs and spices in your foods Including an array of fresh or dried herbs and spices especially those that have anti-inflammatory properties such as ginger, turmeric, sumac, paprika, garlic will promote hormone harmony as well as ensuring we are adding an array of different nutrients to our meals.

Eat wholegrain fibrous carbohydrates Including a fist size portion of wholegrain slow release carbohydrates such as brown rice, buckwheat, quinoa with 1 or 2 of your meals will ensure that we are getting much needed fibre and all important B vitamins which support hormone balance and healthy elimination of spent hormones especially with period related problems such as PMS.

Magnesium food sources Magnesium improves our insulin sensitivity meaning that our bodies are better able to use insulin and to regulate our blood sugar levels as well as regulating our nervous system especially helpful with PMS symptoms and with PCOS.

Dark green leafy vegetables e. spinach, watercress, kale Avocados Legumes — chickpeas, lentil, beans, soy beans Tofu Nuts especially almonds, brazil, cashew and pine nuts Seeds especially pumpkin and sunflower Wholegrains — quinoa Feed your gut microbiome For hormone production and balance we need to ensure our gut bacteria are flourishing so eating fermented foods daily kefir, olives, fermented vegetables , prebiotic foods and probiotic yoghurts etc as well as eating as many different foods as possible in a week will help maintain the diversity you need.

Book a FREE discovery call If you would like help with nutrition, why not book in for a free 15 minute no obligation discovery call using the form below: Please enable JavaScript in your browser to complete this form. How can I help? Newsletter Please sign me up to your email newsletter. Subscribe to my newsletter.

Every cell in the human body is bound by a cell membrane. And guess what that cell membrane is made from..? Fat and cholesterol. Cell membranes are everywhere in the body. Having a good cell membrane structure allows for strong skin and gut barriers, and helps repair damaged skin and gut linings.

Fats help hydrate the skin and gut from the inside out! Cell membranes help communicate between different cells and are needed for our hormones to work. Our brains are also largely made of fat!!! You can see now how fats are pretty important, not just for hormonal health but overall health?

It is important to remember that women or menstruating people , have a higher need for fat than men. Women's bodies go through some incredible changes. As a result, we require more energy during menstruation, pregnancy and breastfeeding.

Women also need a higher body fat percentage compared to men. Your body is very clever, and if your body fat percentage drops too low, it knows that you are not in a state to reproduce and maintain the needs of a growing baby… so it shuts down ovulation and you may lose your period AKA amenorrhea.

Including lots of healthy fats in your diet does not mean you have to go keto. It is still important to include some carbs to your diet. This will ensure you're eating enough to allow your body to ovulate.

These include complex carbohydrates like a big diversity of seasonal vegetables, not the processed breads and packaged foods types of carbs. This means obesity is strongly related to lower levels of the reproductive hormone testosterone in people assigned male at birth and contributes to a lack of ovulation in people assigned female at birth, both of which are common causes of infertility.

Nonetheless, studies indicate that weight loss may reverse this condition. Eating within your own personal calorie range can help you maintain hormonal balance and a moderate weight. Your gut contains more than trillion friendly bacteria, which produce numerous metabolites that may affect hormone health both positively and negatively.

Your gut microbiome regulates hormones by modulating insulin resistance and feelings of fullness. For example, when your gut microbiome ferments fiber, it produces short-chain fatty acids SCFAs such as acetate, propionate, and butyrate.

Acetate and butyrate may aid weight management by increasing calorie burning and thus help prevent insulin resistance. Acetate and butyrate may also regulate feelings of fullness by increasing the fullness hormones GLP-1 and PYY.

Interestingly, studies in rodents show that obesity may change the composition of the gut microbiome to promote insulin resistance and inflammation. In addition, lipopolysaccharides LPS — components of certain bacteria in your gut microbiome — may increase your risk of insulin resistance. People with obesity seem to have higher levels of circulating LPS.

Here are some tips to maintain healthy gut bacteria which may also help you maintain a healthy hormone balance. Minimizing added sugar intake may be instrumental in optimizing hormone function and avoiding obesity, diabetes, and other diseases. In addition, sugar-sweetened beverages are the primary source of added sugars in the Western diet, and fructose is commonly used commercially in soft drinks , fruit juice, and sport and energy drinks.

Fructose intake has increased exponentially in the United States since around , and studies consistently show that eating added sugar promotes insulin resistance — at least some of which are independent of total calorie intake or weight gain.

Long-term fructose intake has been linked to disruptions of the gut microbiome, which may lead to other hormonal imbalances.

Therefore, reducing your intake of sugary drinks — and other sources of added sugar — may improve hormone health. The hormone cortisol is known as the stress hormone because it helps your body cope with long-term stress.

Once the stressor has passed, the response typically ends. However, chronic stress impairs the feedback mechanisms that help return your hormonal systems to normal.

Therefore, chronic stress causes cortisol levels to remain elevated , which stimulates appetite and increases your intake of sugary and high fat foods.

In turn, this may lead to excessive calorie intake and obesity. In addition, high cortisol levels stimulate gluconeogenesis — the production of glucose from non-carbohydrate sources — which may cause insulin resistance.

Notably, research shows that you can lower your cortisol levels by engaging in stress reduction techniques such as meditation , yoga , and listening to relaxing music. Including high quality natural fats in your diet may help reduce insulin resistance and appetite.

Medium-chain triglycerides MCTs are unique fats that are less likely to be stored in fat tissue and more likely to be taken up directly by your liver for immediate use as energy, promoting increased calorie burning.

MCTs are also less likely to promote insulin resistance. Furthermore, healthy fats such as omega-3s help increase insulin sensitivity by reducing inflammation and pro-inflammatory markers. Additionally, studies note that omega-3s may prevent cortisol levels from increasing during stress.

These healthy fats are found in pure MCT oil, avocados, almonds, peanuts, macadamia nuts, hazelnuts, fatty fish, and olive and coconut oils. No matter how nutritious your diet or how consistent your exercise routine, getting enough restorative sleep is crucial for optimal health.

Poor sleep is linked to imbalances in many hormones, including insulin, cortisol, leptin , ghrelin, and HGH. For instance, not only does sleep deprivation impair insulin sensitivity, but poor sleep is associated with a hour increase in cortisol levels, which may lead to insulin resistance.

Moreover, studies consistently show that sleep deprivation results in increased ghrelin and decreased leptin levels.

In a review of 21 studies in 2, people, those assigned to a short sleep group showed higher ghrelin levels than those who got the recommended amount of sleep. Plus, your brain needs uninterrupted sleep to go through all five stages of each sleep cycle.

This is especially important for the release of growth hormone, which occurs mainly at night during deep sleep. To maintain optimal hormonal balance, aim for at least 7 hours of high quality sleep per night.

Fiber is essential to a healthy diet. Studies have found that it increases insulin sensitivity and stimulates the production of hormones that make you feel full. Although soluble fiber tends to produce the strongest effects on appetite by increasing fullness hormones, insoluble fiber may also play a role.

Your gut microbiome ferments soluble fiber in your colon, producing SCFAs that stimulate the release of the fullness hormones PYY and GLP As such, try to eat several high fiber foods each day. Estrogen is a hormone involved in both female and male reproductive health, as well as blood sugar balance, bone and heart health, and immune and brain function.

Like other homrones, estrogen levels that are either too low or too high have been linked to acute and chronic health conditions, including obesity, metabolic disorders, and various cancers. Research shows that the Western diet — primarily composed of refined sugars and animal products — is linked to higher estrogen levels, which are a risk factor for breast and ovarian cancers.