Vegan Diet: Balancing Hormones, Healthy Eating

Hormones play a vital role in our health, influencing our metabolism, weight, libido, and our ability to handle stress. A small hormone imbalance can have a big effect on our bodies, so it's important to ensure that our diet and lifestyle support our hormones for optimal health and vitality.

One way to balance hormones is through a vegan diet, which can cut down on the consumption of hormone disruptors found in animal agriculture. This includes genetically modified crops and chemicals that are fed to livestock, as well as hormones that are given to animals to speed up growth.

A vegan diet should include plenty of healthy fats, such as omega-3-rich fatty acids like avocados, coconut oil, and flax seeds, which are packed with hormone-balancing nutrients. It's also important to regulate blood sugar and coffee and alcohol intake, as well as limit stimulants, refined sugar, and modified soy products.

Eat more healthy fats

Cholesterol is essential for the regulation of hormones, and low-fat diets are likely to cause a hormonal imbalance. Therefore, it is important to increase your intake of omega-3-rich fatty acids. Good sources of these include avocados, coconut and coconut oil, nuts and seeds, and their oils, and dark green leafy vegetables.

Avocados are rich in beta-sitosterol, which can significantly lower blood cholesterol levels, balance cortisol, and restore low DHEA (a hormone produced by the adrenal glands that balances the effect of cortisol on the body). Coconut and its products are a great source of medium-chain fatty acids and have antibacterial and metabolism-boosting qualities.

Nuts and seeds are a good source of magnesium, which is known as the relaxation mineral as it relaxes muscles and nerves and promotes a feeling of calm, necessary for maintaining hormonal balance.

It is important to avoid vegetable-based oils such as canola oil as these are high in omega-6 fatty acids, which cause inflammation.

Regulate blood sugar levels

Regulating blood sugar levels is an important part of balancing hormones on a vegan diet. Here are some ways to achieve that:

Firstly, it is important to avoid foods that are high in glucose, such as bread, pasta, and certain fruits. These foods can cause a spike in blood sugar levels, leading to an increased appetite and cravings for sweets or processed foods. In addition, refined sugar and artificial sweeteners should be avoided as they can increase insulin levels and interfere with the hormones that control appetite. Instead, opt for naturally sweet foods such as fresh fruit, root vegetables, and whole grains.

Another way to regulate blood sugar levels is to include more fibre in your diet. Fibre helps to lower and stabilise blood sugar levels by slowing down the absorption of glucose into the bloodstream. Good sources of fibre include whole grains, green vegetables, beans, and legumes.

Drinking plenty of water is also important for blood sugar regulation. Water helps to dilute the concentration of glucose in the bloodstream and promotes proper kidney function, which is essential for maintaining blood sugar balance.

In addition to diet, exercise plays a crucial role in regulating blood sugar. Physical activity helps the body's cells to absorb glucose more effectively, improving blood sugar control. It is recommended to find an exercise routine that works for you and be gentle with your body, as excessive exercise can lead to increased stress levels and negatively affect weight management.

Lastly, managing stress is key to stabilising blood sugar levels. When stressed, the body releases cortisol, which can impair blood sugar regulation and increase appetite. Finding healthy ways to destress, such as meditation or yoga, can help keep cortisol levels in check.

Consume less soy

Soy is a unique food that has been widely studied for its effects on the body. It contains phytoestrogens, which are plant estrogens that can have estrogen-like effects on the body. While the quantity of phytoestrogens in your diet is not likely to have a significant impact, some people who are prone to reacting strongly to estrogen may experience some effects.

Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity. The effects of soy vary depending on the existing level of hormones in the body. For example, soy may act like an anti-estrogen in premenopausal women with higher levels of circulating estradiol, but it may act more like an estrogen in postmenopausal women.

Some studies have shown that soy has a beneficial or neutral effect on health conditions. Soy is a nutrient-dense source of protein that can be safely consumed several times a week and is likely to provide health benefits, especially when eaten as an alternative to red and processed meat. For instance, soy protein has been found to lower harmful LDL cholesterol levels, reducing the risk of heart disease.

However, there is also conflicting evidence regarding the effects of soy. Some people believe that soy may cause breast cancer, thyroid problems, and dementia, although these claims have not been substantiated. Additionally, there are concerns that soy may interfere with thyroid hormone medication used to treat hypothyroidism.

When it comes to hormonal balance, the impact of soy seems to depend on individual factors. Some women report excellent results from including soy products in their diet, while others need to avoid them altogether.

To minimize any potential negative effects, it is recommended to choose organic, non-GMO, and fermented soy products such as tempeh, miso, tofu, and edamame. It is also important to consume soy in moderation as part of a balanced vegan diet that includes a variety of plant-based protein sources.

Regulate coffee and alcohol intake

Coffee and alcohol are stimulants that can have a significant impact on hormone levels, particularly when consumed in excess. Here are some detailed insights on how these substances affect the body and what you can do to regulate your intake for optimal hormone balance:

Coffee

Coffee is well-known for its energy-boosting effects, but it also has some less desirable consequences on the body's hormones. Coffee raises cortisol levels, which can lead to sugar cravings, increased appetite, a raised heart rate, and sleep problems. While one or two cups a day may be acceptable, excessive consumption can be detrimental as caffeine stays in your system for up to six hours.

Additionally, coffee can interfere with the body's blood sugar regulation. Caffeine increases blood sugar levels, which is particularly concerning for people with hypoglycemia who may experience symptoms like jitteriness, shakiness, moodiness, and lack of focus when their blood sugar drops. These blood sugar fluctuations cause cortisol spikes, which exhaust the adrenals and disrupt the immune system.

For individuals with thyroid issues, adrenal fatigue, insomnia, anxiety, hot flashes, or hormone-related conditions, coffee can exacerbate these problems. Coffee stimulates the release of gastrin, the main gastric hormone, and can speed up intestinal transit time. This can be problematic for people with autoimmune conditions or compromised digestion, potentially causing further damage to the intestinal lining.

Coffee also impacts the liver's detoxification pathway and can be challenging for "slow metabolizers" to break down, leading to shaky and jittery feelings or poor sleep and digestive issues. It is important to note that coffee is metabolized in Phase I of the liver detoxification pathway, the same pathway responsible for breaking down estrogen.

Furthermore, coffee contributes to estrogen dominance, which can lead to PMS, lumpy breasts, heavy periods, cellulite, and even breast cancer. High estrogen levels can also interfere with thyroid function, as they increase thyroid-binding globulin, making less thyroid hormone available for the body.

If you are struggling with any of the above-mentioned issues, it may be worth considering reducing your coffee intake to see if it makes a positive difference in your hormone balance.

Alcohol

Alcohol is another stimulant that can impact hormone balance, particularly liver function. The liver plays a crucial role in hormone balancing and excretion, and excessive alcohol consumption can disrupt this process. Alcohol can lower testosterone levels and contribute to excess estrogen levels.

When making dietary choices, it is essential to consider the potential impact on your hormones. While coffee and alcohol may provide temporary pleasure or energy boosts, overconsumption can lead to negative consequences for your hormone health.

Tips for Regulating Coffee and Alcohol Intake:

• Be mindful of your body's response to coffee and alcohol. If you notice negative symptoms, consider reducing your intake.
• Opt for less caffeinated options like green tea or herbal teas.
• Try coffee alternatives like roasted chicory latte, matcha green tea, or adaptogen lattes (e.g., tulsi tea or ashwagandha latte).
• Limit yourself to one or two cups of coffee per day, as caffeine stays in your system for up to six hours.
• Avoid excessive alcohol consumption, especially if you have liver or hormone-related issues.
• Prioritize liver-supportive foods and supplements to promote healthy hormone excretion.

Consider supplements

A vegan diet has many benefits, but it can be challenging to meet your body's nutritional needs, especially when it comes to hormones. Here are some considerations and supplement options to help balance your hormones while following a vegan diet:

B Vitamins

Vegan diets are typically deficient in vitamin B12, which is crucial for regulating estrogen metabolism and providing mood and energy support. Consider taking a B-complex supplement to ensure adequate intake.

Vitamin D

Vitamin D is vital for testosterone production and is often lacking in a plant-based diet. Consult with a healthcare professional about taking a vitamin D supplement to support healthy testosterone levels.

Probiotics

Probiotics are beneficial for gut health, and gut health is essential for hormone balance. Include probiotic-rich foods like sauerkraut, kimchi, kombucha, and foods with soluble fibre, such as oats and artichokes. Additionally, consider taking a probiotic supplement to promote a healthy balance of gut bacteria.

Magnesium

Magnesium, often referred to as the "relaxation mineral," helps relax muscles and nerves, promoting a sense of calm necessary for maintaining hormonal balance. Magnesium is found in nuts, seeds, legumes, and cooked spinach. However, you may also want to consider taking a magnesium supplement, especially if your diet doesn't provide sufficient amounts.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential building blocks for hormones, and a deficiency can interfere with hormonal balance. Include omega-3-rich foods like flaxseeds, chia seeds, hemp seeds, walnuts, and dark leafy greens in your diet. If needed, consider taking an omega-3 supplement to ensure adequate intake.

Vitamin C and Vitamin E

These vitamins can help boost progesterone levels. Vitamin C supports the immune system and adrenals, which are crucial during stressful periods that can lower progesterone. Vitamin E raises progesterone levels by increasing blood flow to the ovaries. Include vitamin C-rich foods like red peppers, kiwi, strawberries, citrus fruits, and papaya. For vitamin E, incorporate nuts, seeds, their oils, wheat germ, avocado, and mango into your diet. If dietary intake is insufficient, consider taking supplements under the guidance of a healthcare professional.

Adaptogenic Herbs

Adaptogenic herbs help the body adapt and reach normal parameters. They are particularly effective in modulating stress hormones, keeping the adrenals nourished, and supporting sex hormone balance. Some popular adaptogenic herbs include ashwagandha, ginseng, maca, and licorice. Consult with a naturopath or herbalist to determine the best herbal supplements for your specific needs.

Remember, it's always a good idea to consult a healthcare professional or nutritionist before starting any new supplement regimen to ensure it aligns with your individual needs and health goals.

Frequently asked questions