We've got the inside scoop on the facts (and fiction) of hormonal imbalance, and how the concept of bio-individuality can help.
There are over 50 hormones in the body, all of which are important. These hormones help our organs and glands carry out their necessary functions to keep us healthy and alive! In both men and women, if any hormones are imbalanced, it can create a cascade of health issues.
If you think you don’t have control over these hormones, think again! Our diet and lifestyle behaviors impact our hormonal health, but the extent to which they affect our hormone levels is bio-individual. Because of this unique function of hormones, some myths proliferate in the health and wellness world that we’ll address so that you, as a bio-individual, can determine how to address your hormonal health.
Let's bust some of those myths first:
Soy’s reputation in the health world hasn’t been the most positive, and that’s likely because of soy’s complicated behavior in the body. Studies have aimed to nail down the true effects of soy consumption on our health, but nutrition science often produces conflicting answers based on the area of the body and gender.
This myth arises from misunderstandings about how plant estrogens (phytoestrogens) work in the body.
Soy isoflavones are phytoestrogens that are chemically similar to estrogen and behave like hormones. The high isoflavone content plus the high protein content of soy foods makes it a wonderful choice for vegans and vegetarians as well as those who may need the positive effects of estrogen but are otherwise deficient, such as those going through menopause.
Bottom line: Consuming soy is not thought to be harmful to your health if you’re eating this rich source of protein as part of a balanced diet. More studies have shown its positive rather than negative effects. As with other foods that seem to be good one day and bad the next – meat, eggs, and dairy, for example – it’s important to figure out what works best for you and your personal health needs.
Many people believe that hormones are uncontrollable forces that dictate everything from mood to metabolism, with no real way to influence or regulate them. This myth is rooted in the notion that hormonal imbalances, whether caused by genetics, aging, or other factors, are inevitable and cannot be improved without external medical interventions like hormone replacement therapy (HRT) or other medications.
It perpetuates a feeling of helplessness, making it seem as if people are simply at the mercy of their hormonal fluctuations, whether during menstruation, pregnancy, menopause, or stressful periods.
The truth is, hormonal health can be influenced and managed in a variety of ways. While some hormonal conditions may require medical intervention, you have more control over your hormones than you might think. For example, lifestyle factors such as nutrition, exercise, stress management, and sleep quality all have a profound impact on hormone regulation.
Nutrition: Foods rich in healthy fats (like avocados, nuts, seeds, and omega-3 sources) help maintain hormonal balance. Moreover, certain nutrients like zinc, magnesium, and vitamin D play essential roles in hormone production, while sugar and processed foods can contribute to insulin resistance and disrupt hormonal balance.
Exercise: Physical activity helps regulate hormones like insulin and cortisol. Regular exercise supports hormonal health by reducing stress hormones and improving metabolic functions, including how the body uses insulin, a key hormone in regulating blood sugar. Weight-bearing exercises can also support bone health by influencing estrogen and testosterone levels.
Stress management: Chronic stress elevates cortisol levels, which can disrupt other hormones like estrogen, progesterone, and testosterone. Mindful practices such as meditation, yoga, and deep breathing exercises help lower cortisol and support overall hormonal balance.
Sleep: Adequate sleep is crucial for hormonal health. Sleep deprivation has been linked to imbalances in hormones like ghrelin and leptin (which regulate hunger) and can increase cortisol levels, creating a cascade of hormonal disruptions.
Bottom line: How much you move, how much you sleep, and even what's at the end of your fork can help or hinder your health. Despite the need for certain people to utilize medication, embracing a healthy diet is an important part of the equation. A Health Coach helps clients reach their health goals, including improving their diet to see positive health outcomes.
Menopause is often thought of as a late-life event, typically associated with women over the age of 50. This myth creates a false sense of security, leading many women to assume they won’t need to think about menopause or its symptoms until much later in life.
The average age that a person experiences menopause is 51, but some may experience it much younger or older. Menopause is confirmed when a person has missed their period for 12 consecutive months with no other obvious causes, such as radiation therapy, chemotherapy, or hysterectomy.
Many physiological processes are at play for a person to lose their menstrual cycle for a year. Perimenopause, the transition phase before menopause, can occur four to eight years before the final menstrual period. During this time, estrogen levels decrease and can contribute to a host of health issues, such as heart disease, osteoporosis, decreased sexual function, and urinary incontinence. The decrease in estrogen contributes to many of these issues, especially heart disease, as estrogen plays an important role in maintaining the function of vessel walls.
Bottom line: Menopause occurs in most people later rather than earlier, but the transition into menopause begins long before the onset of menopause. Taking care of your body in preparation for, and especially during, this transition can be beneficial for your physical, mental, and emotional health.
There’s a common misconception that hormone issues are primarily an issue for people assigned female at birth, particularly concerning events like menstruation, pregnancy, and menopause. This myth leads many men to believe that hormones don't significantly affect their health, especially as they age.
Hormonal balance is just as crucial for men as it is for women. Though men may not experience the same cyclical hormonal fluctuations, they still undergo gradual changes, particularly as they age. Hormonal imbalances in men can lead to a range of symptoms, often related to declining testosterone levels—a condition sometimes referred to as andropause or male menopause.
Physical symptoms of hormonal imbalances in men can include low energy and metabolism, sexual dysfunction, mood swings, hair loss, sleep pattern changes, and more.
Bottom line: Men can experience a variety of symptoms related to hormonal imbalances. Even if they’re not as obvious in a short amount of time, hormonal imbalances can create health issues that men should be aware of and proactively take care of to offset severe symptoms.
This myth suggests that any feeling of burnout—whether physical, emotional, or mental—is caused by "adrenal fatigue." This term has been popularized in wellness circles to describe a condition where the adrenal glands supposedly fail to produce sufficient hormones (like cortisol) after being overworked by chronic stress. However, this concept is controversial and not recognized as a medical diagnosis by most endocrinologists or mainstream medical professionals.
Burnout is a complex condition that can arise from various factors, including chronic stress, poor diet, lack of sleep, and mental health struggles like anxiety or depression. While the adrenal glands play a role in the body's stress response, burnout is often the result of a broader dysregulation of multiple systems—physical, emotional, and psychological. Fatigue may be related to hormone imbalances, nutrient deficiencies, or lifestyle factors such as overwork or lack of rest, not solely the adrenal glands. Recognizing burnout as multifaceted allows for a more holistic approach to recovery that goes beyond just focusing on the adrenals.
Bottom line: There is adrenal insufficiency, which can be caused by Addison’s disease (a disorder of the pituitary gland), but if test results show no indication of the disorder, it’s important to take a more holistic look at what you can do (body, mind, and spirit) to relieve your stress and its symptoms.
Premenstrual syndrome (PMS) is a collection of symptoms that people experience up to 1–2 weeks before the onset of their menstrual period. PMS symptoms can be physical – cramping, bloating, breast tenderness, fatigue, headaches, and food cravings – and emotional – mood swings, irritability, difficulty concentrating, fatigue, and changes in sex drive.
These symptoms can range in severity, and for some whose symptoms are so severe that they impact their day-to-day life, it can be extremely debilitating and isolating. PMDD, or premenstrual dysphoric disorder, may be diagnosed if these symptoms are severe enough to disrupt a normal routine and require medication.
Several studies show that supplementation and certain foods can help alleviate symptoms of PMS. Vitamin B6 can help with cognitive function as well as improve moodiness and irritability common during PMS. Foods with vitamin B6 include poultry, fish, and starchy vegetables, such as potatoes. Magnesium can help with cramps and headaches as it promotes muscle relaxation in the body. Foods with magnesium include legumes, nuts, seeds, whole grains, and some dairy products.
Bottom line: While hormonal changes before a menstrual period can impact how a person feels physically and mentally, the severity may be reduced with diet, supplements, and alternative medicines. There’s little research available to conclude that alternative medicine is effective in PMS treatment, but it’s the responsibility of every person to explore their bio-individual needs when it comes to food, supplements, and self-care methods.
So, now what? You’ve read these hormone myths and decided that you want to explore further because you’ve been dealing with hormonal imbalances. Have you ever thought about working with a Health Coach?
Health Coaches are supportive guides who provide a safe space for you to explore what diet and lifestyle changes you could make to improve your health. Balancing your hormones, from stress to the menstrual cycle and beyond, requires proper dietary and lifestyle behaviors. With their coaching and nutrition education, Health Coaches can help you make decisions based on your bio-individual needs and set you on the track to achieve better health.