For all the tireless work hormones do in the body, many of us know surprisingly little about them. They are in fact chemical messengers, released by cells or glands in one part of the body to scurry off and transmit messages to cells and tissues located in another.
By Anthia Koullouros
Often our definition of ‘hormones’ only encompasses the reproductive type; oestrogen, progesterone and testosterone. But their scope and function extends much further. There are hormones to regulate metabolism, growth, tissue function, energy, digestion and emotions – the full spectrum of human experience. You may recognize Melatonin for sleep, healing and repair, Oxytocin for stimulating pregnancy contractions, Thyroxine for metabolism, Leptin to decrease appetite and increase metabolism and many more.
Other organs such as muscles, heart, hypothalamus, skin, liver and kidneys also produce them – not just our sex organs.
Hormones are ubiquitous, which is why it is essential to keep them balanced and behaving. Nutrition and lifestyle have a profound influence on hormonal health – I’ve listed my top 5 Hormone Helper foods below:
1. Broccoli, cauliflower and other cruciferous vegetables.
Enhance cytochrome P450 activity. This may sound space age, but it’s actually an enzymatic process that occurs in most tissues of the body, playing an important role in hormone synthesis and breakdown (including oestrogen and testosterone metabolism). Note: these vegetables can potentially be goitrogenic (affecting thyroid function and inducing goiter formation) and contain enzymes that interfere with the formation of thyroid hormone in people with iodine deficiency. Be sure to cook for 30 minutes to significantly reduce this effect.
2. Vitamin D rich foods such as sardines, egg-yolks, cod liver, wild salmon and mackerel.
Vitamin D is actually a pro-hormone, not technically a vitamin. It is converted to calcidiol in the liver, a part of which is converted by the kidneys to calcitriol, the biologically active form of vitamin D that circulates as a hormone in the blood. It regulates the concentration of calcium and phosphate in the bloodstream and promotes the healthy growth and remodeling of bone. It is also involved in the functioning of the hormone insulin, and has many wide-ranging actions in the body.
3. Omega-3-rich wild fish.
Omega 3’s (also known as essential fatty acids) make prostaglandins that control hormone regulation, dampen inflammation and ensure healthy immune function. Choose wild fish over farmed as they have a higher level of omega-3’s, fewer pesticides and environmental pollutants. Especially avoid farmed Australian, Atlantic or Tasmanian Salmon. Instead, try Canadian wild sock-eye salmon (remember that grass fed animal fats are also rich in omega-3 too!).
4. Grass-fed animal fats.
Including eggs, beef, lamb and chicken. In order to produce oestrogen, progesterone and other steroid hormones the body requires adequate amounts of cholesterol. Our body will make cholesterol from anything we eat: protein, carbs and fats. Or, we can consume a direct and healthy source from grass-fed, organic animals. In avoiding animal fats, vegetarian diets can inadvertently become higher in trans-fatty acids contained in “cholesterol-free” margarine, spreads and vegetable oils. These fats can interfere with reproduction, possibly because they disrupt the action of the P450 cytochrome enzyme system, needed for the conversion of progesterone into the various types of oestrogens. Read more about the facts & issues here: https://www.eatwild.com/healthbenefits.htm
5. Licorice (not to be confused with the artificial black candy).
Supports the hormonal stress response. The root of the licorice plant can counteract or prevent disturbances to homeostasis (bodily balance) brought about by stressors. Chew on an organic licorice root stick or drink as a tea.
For all their profound effects and influence, it is imperative to keep our hormonal system happy. Include these foods regularly to nourish, support and build healthy hormones.
By Anthia Koullouros
