How to Regulate Hormones Through Your Diet?

Did you know that some endocrine disorders affect over 5% of the US population? Many of these health conditions result from hormonal imbalance. Diabetes, erectile dysfunction (ED), and obesity are some examples.

Fortunately, many endocrine disorders are treatable, and some are even preventable. In most cases, it starts with diet modifications, as a healthy diet can help regulate hormones.

We’ll share some of the top ways to keep your hormones in check through healthy eating, so be sure to read on.

Get Enough High-Quality Protein

According to researchers, protein is the most satiating macronutrient. In addition, it helps suppress ghrelin, a hormone that stimulates appetite.

By contrast, high ghrelin levels can make a person eat more food. Over time, this can result in the body storing excess amounts of fat.

As such, ensuring you get adequate amounts of protein is one way to keep ghrelin under control. For adults with a sedentary lifestyle, a daily intake of 0.36 grams of protein per pound of bodyweight is ideal.

You can get high-quality protein from eggs, especially the white part. Almonds, chicken breast, lean beef, oats, broccoli, and milk are other sources.

Stay Away From Sugar

The average American consumes 57 pounds (25,855 grams) of added sugar per year. That translates to almost 71 grams a day, which is two to three times more than the recommended daily intake!

Unfortunately, the more sugar you consume, the higher your blood glucose levels. That can then trigger the pancreas to produce more insulin. Insulin, in turn, is the hormone that turns glucose into energy.

The thing is, higher levels of insulin forces the body to store calories from food as fat. That’s one reason excess sugar makes weight control a considerable challenge.

In addition, insulin affects leptin, a hormone that helps suppress appetite. So, the more insulin there is, the higher the risk of developing leptin resistance. If that happens, it can take the brain far longer to feel full and satiated.

With that said, limiting your daily intake of added sugar can help regulate hormones. In women, the max per day is 25 grams, while it’s 38 grams for men.

Go With MCT Fats Instead of Trans Fats

Medium-chain triglycerides (MCTs) are special fats that the liver takes up directly. As a result, the body can convert them into an immediate source of energy. Moreover, they may help reduce insulin resistance in people with obesity or diabetes.

You can find MCTs in pure MCT oil, but you can also get them in coconut and palm oils.

On the other hand, you’d want to avoid or even eliminate trans fats from your diet. That’s because these fats can put you at risk of heart disease, stroke, obesity, and diabetes. Processed and deep-fried foods, shortening, and margarine have high amounts of trans fats.

Drink in Moderation

Alcohol can make blood sugar and insulin levels rise. It can also lead to glucose intolerance while making the body less responsive to insulin.

In addition, alcohol reduces testosterone while increasing estrogen levels in men. Here’s a guide where you can learn and discover more about alcohol’s effects on male hormones.

In women, alcohol is a risk factor for early menopause and irregular menstrual cycles. It can even trigger complete menstruation cessation.

As such, it’s best to limit alcohol intake to help prevent hormonal problems. For women, one standard drink a day is okay, while it’s two for men.

Follow These Dietary Tips to Regulate Hormones

Please keep in mind that some endocrine disorders can cause symptoms of depression. That’s all the more reason to focus on a healthy diet, as it can help regulate hormones.

So, as early as now, avoid trans fat, sugars, and alcohol, and instead, build your meals with protein and MCT.

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