Tag: healthscienceclimate

Dr. Taraneh Nazem, a reproductive endocrinologist and infertility specialist for RMA of New York, recently watched a TikTok video claiming that eating raw cacao daily could completely balance your hormones and cure PMS. “The creator made sweeping statements without any scientific backing, and the comment section was filled with people eager to try it—despite cacao’s known potential to cause insomnia and anxiety if consumed in large quantities,” says Nazem.

Social-media is rife with posts like this, pushing superfoods and supplements to boost your hormonal health and improve your low energy, poor sleep, bad acne, and so many other ills in the process. “Every day, another influencer on TikTok claims that superfoods can change our hormonal balance,” says Dr. Caroline Messer, an endocrinologist with Northwell Health at Lenox Hill Hospital in New York City. The myths that especially irk Messer: apple cider vinegar helps women with PCOS, green tea is the secret to better insulin sensitivity, and butter supports healthy estrogen levels.

Do you even need to “balance your hormones,” as many on social-media tout in their hashtags? Experts share what foods can—and can’t—do for your hormonal health.

The connection between diet and your hormones

The foods you eat can affect your hormone production and secretion by creating small changes throughout your gut, says Perri Halperin, a registered dietitian who is a clinical nutrition coordinator at Mount Sinai Hospital. Some foods also contain hormones or compounds that are similar to or imitate them. (For example, soy contains phytoestrogen, which mimics estrogen.)

But a person’s big-picture way of eating—not any single food included in their diet—is what can truly affect hormonal health, experts agree. “An unhealthy diet high in processed foods and saturated fats can lead to conditions like metabolic syndrome, diabetes, and polycystic ovary syndrome [PCOS],” says Messer. That’s because a diet high in sweets, dairy, refined grains, red meat, and processed foods can raise estrogen levels and promote insulin resistance due to higher body fat, she explains. Research has linked a Western diet with high estrogen in women, low testosterone in men, insulin abnormalities, and imbalanced cortisol levels.

Read More: You Don’t Need to Balance Your Hormones

It’s also possible to have hormone-based medical issues that can be helped by a dietary overhaul. Kaytee Hadley, a functional dietitian in Richmond, Va., recently worked with a young woman experiencing unpleasant gut symptoms along with irregular cycles, PMS, and ovarian cysts, which would rupture regularly and cause excruciating pain. “It was clear she had hormonal imbalances,” says Hadley. After running a few tests, it was also determined that she had nutritional deficiencies and poor gut health exacerbating these issues.

Hadley had the client focus on a “food-first approach” by adding more nourishment and gut-friendly foods, addressing her vitamin deficiencies, and developing a consistent eating schedule with foods she enjoyed. “In less than six months, she had no more symptoms of PMS or cysts, her acne cleared up, her cycles became more regular, she had more energy, and her bloating and gas were completely gone,” says Hadley.

But this success story doesn’t apply to the average person—and no “magic” superfood touted on TikTok can have these effects. It wasn’t, say, the beans or tofu she started eating more regularly that “cured” her sex hormone imbalances, but sweeping lifestyle changes that focused on a healthy diet, exercise, stress-reduction techniques, and improving her sleep, Hadley says.

Read More: 8 Eating Habits That Actually Improve Your Sleep

“While a single food won’t address the underlying cause of hormonal imbalances, nutrients are important building blocks for hormones and affect their production, transportation and elimination,” says Hadley. “If you aren’t getting the necessary vitamins, minerals and macronutrients, making positive long-term changes to your diet can help to optimize thyroid, stress and sex hormones.”

Others echo that outlook. Making lifestyle changes for the long haul can significantly improve hormonal issues. “But a teaspoon of apple cider vinegar or a cup of green tea won’t fix everything,” Messer says.

“This kind of misinformation can lead to unmet expectations and potential health issues,” says Nazem.

Hormonal health is often more about what you don’t eat

Consider testosterone, a sex hormone made from cholesterol. Some studies suggest that healthy sources of cholesterol such as eggs and avocados can support testosterone production, says Dr. Alex Robles, a reproductive endocrinologist at Columbia University Fertility Center. Other nutrients important for testosterone production include zinc, magnesium, and vitamin D.

But eating foods rich in these nutrients “likely won’t cause a massive boost to your testosterone levels,” says Robles. “Rather, the lack of these nutrients (or being deficient in them) can negatively affect your body’s ability to produce certain hormones.” (You may see on social media that zinc deficiencies are linked to low testosterone, but such deficiencies are uncommon in the U.S., where people regularly consume zinc from sources like poultry, beans, oats, eggs, and nuts.)

Read More: What Alcohol Does to the Gut

With testosterone and many other hormones, maintaining the right levels is more about what you don’t eat—too many processed foods, refined carbohydrates, and saturated fats, and alcohol—rather than putting a health halo on any one food.

What foods can help your hormones?

Most people do not need to stress about “balancing” their hormones through food or supplements. Your body does that complicated task for you, says Halperin.  “The truth is, [hormones] are incredibly complex, individualized, and they fluctuate,” she says. There’s no “magic bullet” that will create optimal hormonal health.

Messer agrees. While it’s true that foods can impact our metabolic health, our bodies are “pretty resilient,” says Messer, and individual food choices don’t usually create drastic hormonal changes. Eating a well-rounded diet rich in whole foods will cover your bases. 

However, certain foods can sometimes slightly influence your hormones. Here’s how.

Thyroid hormones

Thyroid hormones regulate energy levels, temperature, weight, and metabolism. Called triiodothyronine (T3) and thyroxine (T4), they are also involved in skin, hair, and nail growth.

“Chances are your thyroid and its hormones are working just fine, unless you have a diagnosed thyroid condition like hypo- or hyperthyroidism, for which you should consult a doctor for medication managed treatment,” says Halperin.

Foods that may help thyroid health

Including foods rich in minerals such as iron, selenium, zinc, and iodine in your diet may be beneficial for thyroid health. These include shellfish such as shrimp and oysters, seaweed, Brazil nuts (which are particularly rich in selenium), and fortified foods like iodized salt, cereals, and dairy products. 

Cortisol

The body releases cortisol when it’s physically or emotionally stressed (earning its reputation as the “stress hormone.”) Cortisol normally peaks in the morning to help you wake up and declines throughout the day so you can fall asleep at night. When this natural rhythm is disrupted, people tend to become fatigued, gain weight, and get sick more often. 

As with most hormones, to optimize cortisol levels, dietitians recommend eating a balanced diet and not restricting food intake, as severe calorie restriction may increase cortisol levels. (This is because not getting adequate energy from food and calories is stressful for your body.)

Read More: Should I Take Supplements to Sleep? What Experts Think

Another thing to note: When we’re stressed, our bodies use up certain vitamins and minerals faster. “Focusing on magnesium and B vitamins during these times is especially important for helping your body combat stress and rebalance cortisol,” says Hadley. As long as your doctor or dietitian isn’t recommending you take these supplements, the best way to get those is through a balanced diet.

Foods that may lower cortisol levels

Oily fish rich in omega-3 fatty acids, such as mackerel, may help lower cortisol levels. That in turn can decrease cortisol-sensitive symptoms like fatigue.  

Some studies have also shown that other omega-3 rich foods like avocado oil and dark chocolate may support healthy cortisol levels. Decreasing added sugar—by cutting out soda, for example—is also key for healthy cortisol levels.

Read More: For Better Well-Being, Just Breathe

Recently, a study showed that following a Mediterranean style diet lowers cortisol levels. In general, adhering to a plant-filled, nutrient-rich diet may keep cortisol in check. An ultra-processed diet composed of refined carbohydrates and sugary beverages can lead to a constant release of insulin, which can result in insulin resistance, weight gain, and inflammation. Because of this blood-sugar roller coaster, you can end up boosting cortisol, which Dr. Simran Malhotra, an internal medicine and lifestyle medicine physician in Bethesda, Md., says may worsen the vicious cycle of eating highly palatable but nutrient-depleted foods.

Melatonin

Often called the “sleep hormone,” melatonin promotes a proper sleep-wake cycle. “Healthy habits, like giving yourself time to wind down and not drinking caffeine or alcohol before bed, can increase melatonin production,” says Halperin. As with other hormones, what you avoid may impact levels as much as what you consume.

Foods that may help produce melatonin

Some studies suggest that tart cherry juice may increase melatonin levels, beneficially impacting both sleep duration and quality. And tryptophan is an amino acid that supports the production of melatonin. Tryptophan-rich foods include turkey, tuna, and quinoa. 

Serotonin

Scientists have discovered a close link between the stomach and the mind known as the gut-brain axis, a two-way communication system between the central nervous system and the enteric nervous system in our gut. Research indicates that 95% of the body’s serotonin—the so-called “happy” hormone that plays a key role in mood—is produced in the gut. 

Foods that may boost serotonin levels

Tryptophan is a key protein building block used to make serotonin. “Meats such as turkey are rich in tryptophan, but our bodies struggle to convert it to serotonin due to competing amino acids,” says Malhotra. Scientists have found that high-carbohydrate meals help by triggering insulin, which aids your muscles absorbing the competing amino acids; this makes it easier for the tryptophan to cross into the brain and boost serotonin levels, she explains. “That’s why a high animal-protein diet can limit serotonin production, whereas tryptophan-rich whole-plant foods such as oats, walnuts, pumpkin seeds, tofu, spinach, and dark chocolate (more than 70% cacao) can boost serotonin levels and promote feelings of calm,” explains Malhotra.

What about “fertility” diets for women?

Sex hormones like estrogen, progesterone, and testosterone impact fertility for men and women in different amounts. On social media, the so-called “fertility diet” is presented as a way for couples (especially women) who are trying to conceive to improve their chances. Experts like Nazem believe that while some aspects of these diets are rooted in scientific evidence, others are exaggerated or lack sufficient scientific evidence. “It’s essential to approach such diets with a critical mindset and understand that individual health and fertility depend on a complex interplay of various factors,” she says.

While there’s no one-size-fits-all approach to eating to optimize fertility, reproductive endocrinologists—doctors who specialize in hormonal health as it relates to fertility—tend to endorse eating a fiber-rich, whole foods diet. Sound familiar? That’s because it’s the same research-backed eating approach science says is best to promote overall health, such as through a Mediterranean or plant-based diet.

Read More: The Silent Shame of Male Infertility

One key reason these diets are so healthy is because they emphasize fiber. “Fiber from fruits, vegetables, beans, and whole grains not only helps to keep you regular, but it is also important for maintaining healthy estrogen levels,” says Hadley—a sex hormone that can negatively affect fertility if it’s too high. The nutrient acts like a broom to sweep excess estrogen out of the body through bowel movements. Large-scale, longitudinal studies have also shown that women who eat more fiber have a reduced risk of breast cancer. 

Nazem counsels female patients to focus on foods rich in antioxidants, healthy fats and folate to support hormone balance and improve egg quality. “Avocados, nuts, seeds, leafy greens and whole grains are excellent choices,” she says. She’s also a fan of flax seeds and cruciferous vegetables such as broccoli, cabbage, and cauliflower; they all contain phytoestrogen, which can improve estrogen metabolism.

The bottom line 

For Hadley, the key takeaway is that making nutrition changes for the sake of your hormones should only be done based on your body’s unique needs. “While there are foundational strategies that anyone can implement, knowing what’s going on with your hormones will allow you to take a more individualized approach and address those imbalances specifically,” she says.

The body is incredibly smart and likes to maintain equilibrium, so unless you have a diagnosed hormone condition, Halperin says there is a good chance your hormone levels are where they need to be. “Small dips or spikes in hormone levels can cause unpleasant symptoms like difficulty losing weight or sleeping, but can generally be managed through a balanced diet, regularly scheduled meals and snacks, weight maintenance, adequate sleep, and stress management,” she says. “If you’re living your best life, but still not feeling your best, your actual best bet is to get checked out by your doctor or RD, versus believing what you see and hear on social media.”

About 1 in 3 Americans say they’re sleep deprived, and these deficits are linked to serious illnesses like heart disease, stroke, diabetes, cancer, and depression. Certain patterns of eating could lead to more nightly rest, translating into healthier, more satisfying lives.

Good sleep also stabilizes the body’s hunger hormones for less impulsive snacking the next day. “It’s a cycle,” says Marie-Pierre St-Onge, an associate professor of nutrition and director of Columbia University’s Irving Medical Center of Excellence for Sleep and Circadian Research. “If you eat better, you’ll sleep better and be more refreshed. And that helps you make better decisions for your diet.”

Here’s what to eat for better sleep.

Have tryptophan the right way

Key to improving nighttime rest is picking an eating regimen with plenty of compounds that promote sleep. This doesn’t come down to any one food or ingredient. “It’s more of a holistic profile with various helpful components,” St-Onge says.

One of those is tryptophan, a building block of protein. The body doesn’t make any of it. Rather, we get tryptophan from food: yes, turkey, but also fish, eggs, yogurt, and nuts like walnuts, among other examples. Once eaten, tryptophan passes from the blood into the brain and becomes melatonin, the hormone that triggers sleepiness for nighttime shuteye.

There’s a hiccup, though: not much tryptophan enters the brain if other substances are competing to get in. But when we pair foods that have tryptophan with healthy carbohydrates, such as lentils or fruits, the cells throughout our bodies gobble up the competitors, clearing tryptophan’s path.

“We need tryptophan in combination with carbohydrate-rich foods,” says Arman Arab, a postdoctoral fellow at Harvard Medical School who specializes in nutrition.

The Mediterranean diet is one regimen loaded with both tryptophan and healthy carbs—those with plenty of fiber. Like carbs, nutrients such as zinc, B vitamins, and magnesium play key roles in converting tryptophan into melatonin for better sleep, and the Mediterranean diet delivers each of these components. Spinach, barley, and whole wheat are great mates for tryptophan-rich foods. Arab recently found that people who follow the Mediterranean diet have better sleep quality and less insomnia. St-Onge has researched similar associations.

Avoid foods that cause inflammation

An ideal diet leaves out foods with substances that could spoil your slumber. They include less healthy carbs like low-fiber, high-sugar cereals, bagels, and fruit juices. People who eat unhealthy carbs tend to wake up more frequently overnight, according to St-Onge’s research. 

When frequently consumed, foods high in saturated fats (for instance, beef and chicken with the skin) also contribute to sleep problems. 

A common denominator between unhealthy carbs and saturated fats is that they both produce inflammation across the body, an issue linked to lower sleep quality and duration, Arab says. A diet packed with these foods may also lead to excess weight gain, which can cause sleep apnea and pressure on the diaphragm, further disrupting sleep.

Read More: Should I Take Supplements to Sleep? What Experts Think

People can use the Dietary Inflammatory Index to score their daily consumption of inflammatory foods. Scores improve with plenty of healthy, unsaturated fats, like the ones in salmon, nuts, and seeds. These foods are anti-inflammatory and prevalent in the Mediterranean diet—another reason this diet promotes sleep. 

Having a wide variety of fruits and vegetables is optimal, says Erica Jansen, an assistant professor of nutritional epidemiology at the University of Michigan. The diversity can “spread out exposure to any one toxicant” such as pesticides or heavy metals—which may disrupt sleep—and it ensures plenty of polyphenols and micronutrients that support sleep partly by lowering inflammation. Jansen found that when women increased their daily fruit and vegetable consumption by three servings, they dramatically improved their sleep quality and insomnia symptoms.

Try other approaches with sleep “superfoods”

Although the Mediterranean regimen is backed by the most research, other approaches could be just as beneficial if they offer the same sleep-promoting nutrients and compounds. Aim for diets with many vegetables, lower-sugar fruits, plant-based proteins, and unsaturated fats. “Such patterns probably influence sleep in the same way” as the Mediterranean approach, St-Onge says.

These strategies include the USDA’s Healthy Eating Index and the Dietary Approaches to Stop Hypertension diet, or DASH. Arab didn’t find a strong link between DASH and having fewer insomnia symptoms, but some other research suggests it’s helpful. The Chinese Healthy Eating Index, another eating pattern with many sleep-supportive ingredients, is also associated with good sleep.

Some effects differ across individuals, so plug-and-play items to find what boosts your sleep, even if they’re not staples of a particular diet. A line of research points to Montmorency tart cherry juice, for example. It’s full of melatonin, as are kiwis, nutritional yeast, pumpkin seeds, edamame, tofu, and dairy products. 

Many ingredients high in fiber can also be found beyond the Mediterranean diet. These sleep-promoting foods include black beans, split peas, sweet potatoes, chia seeds, and flaxseeds.

Start eating early, stop eating early

Like most things in life, timing matters. Research shows that having meals too close to bedtime can hinder sleep. It’s important to wrap up eating for the day a few hours before turning in for the night. 

This final meal could feature a plant-based protein such as tofu—which is filling, contains tryptophan, and keeps inflammation low—and a healthy carb like chickpeas to support tryptophan’s passage into the brain. Time it 2-4 hours before bed; that’s how long it takes for tryptophan levels in the body to peak. 

Foods that are heavy or have too much sugar or spice, when eaten before bed, are especially likely to cause bloating, blood sugar spikes, and a night of tossing and turning, Jansen says.

Sleep is also disturbed at the other extreme: being really hungry at bedtime. To avoid this scenario, get a headstart on nutrition in the morning. “Wherever we look, individuals who have breakfast, sleep better,” St-Onge says. Keep the same timing each day as much as possible, Jansen adds. “Maintaining a consistent pattern is really important for sleep.”

Try the liquid loophole

There is an exception to the rule about wrapping up nutrition several hours before bed. Pouring through this loophole could be some of your favorite liquids. The research isn’t conclusive, but a variety of teas, such as chamomile and lemon balm, have relaxing compounds that seem to improve sleep, at least for some “super responders,” St-Onge says. Low-fat milk, rich in tryptophan, may help as well. “There’s no harm in trying them” about an hour before bedtime; they’re absorbed faster than food.

Melatonin supplements are another matter. While these pills may help with occasional bouts of insomnia or jet lag, even small doses “go beyond what’s needed for sleep,” an excess that may cause health problems with regular use, Jansen explains.  

Feed your gut bugs

Food affects the bacteria in the digestive tract, known as the microbiome, and the right bacteria may help reduce inflammation. In theory, “If we can improve our microbiota, it could reduce inflammation in the body and lead to better sleep,” Arab says. 

Some early research suggests that certain gut bacteria play a role in converting tryptophan into sleep hormones. A study in 2022 found that mice given prebiotics had more rapid-eye movement and other relaxing forms of sleep. According to a recent research review, consuming prebiotics and probiotics improves sleep quality in humans. 

Instead of probiotic supplements, though, eating yogurt, kimchi, and other fermented foods will support the microbiome as part of a natural, healthy diet. More research is needed on “sleepbiotics,” whether pills or food, to know their effect on slumber, Jansen says.

Be consistent

People who follow these dietary patterns regularly have better sleep outcomes than those who merely dabble in them, several studies show. Whichever sleep-promoting diet you choose, stick with it. For the biggest improvements in sleep, “make sure you have a healthy diet day in, day out,” St-Onge says. “Give it a week or two” before expecting to see benefits.

Have a vegetable before breakfast

The relationship between food and sleep goes both ways. Just as a healthy diet with sleep-promoting compounds leads to better sleep, better sleep leads to healthier food choices. By the same token, less sleep changes hunger hormones for worse decisions. “After sleeping poorly, you should be extra vigilant about a healthy diet to get back on track,” St-Onge says.

Jansen is a good example. With her one-year-old interrupting sleep, “I keep in mind that, because I was up all night, I’ll crave more energy-dense foods,” she says. “So I try not to give in to that.”

She also has a healthy breakfast to “get off on a good nutritional foot.” A related strategy when sleep-deprived is to begin the day with a veggie starter. When people have a salad or other vegetable before a carb-heavy breakfast, their appetites and blood sugar tend to be more stable the rest of the day. This could prevent a cycle of several nights of bad sleep and poor nutrition. “You can break the cycle,” St-Onge says.