Madeleine Hull
The ketogenic diet is a hot topic, but what is its impact on hormones? The keto diet is a metabolic therapy that was first developed in the 1920s to reduce epileptic seizures. It has since been used for weight loss, glucose regulation, and insulin control. While it can be a positive acute stressor, providing health benefits, it may also amplify imbalances in women with low nutrition status or pre-existing health conditions.
The keto diet can affect hormone production and is thought to be particularly influential on women's hormones due to its low-calorie and low-carbohydrate nature. Studies have shown that the diet can cause a rise in cortisol, the stress hormone, and a decrease in estrogen levels. This can lead to weight gain, anxiety, depression, heart disease, infertility, vaginal atrophy, and an increased risk of osteoporosis.
Additionally, the keto diet's restriction of complex carbohydrates can cause shifts in serotonin levels, progesterone, and insulin metabolism, which may worsen conditions like endometriosis or PCOS. It may also affect the menstrual cycle, with some women experiencing heavier periods and worse PMS, and others experiencing the opposite, with their periods stopping altogether.
For perimenopausal and menopausal women, the keto diet's impact on cortisol and estrogen levels could worsen symptoms. The diet's restriction of complex carbohydrates and fibre may also be detrimental to women in this category.
While the keto diet can be beneficial for some, it is not suitable for everyone, and it is important to consider individual needs and health status before starting this diet.
What You'll Learn
Keto can help with insulin resistance and uncontrolled blood sugar
The ketogenic diet can be an effective way to manage insulin resistance and uncontrolled blood sugar. By restricting carbohydrates, keto increases insulin sensitivity and helps balance insulin levels. This is especially beneficial for people with type 2 diabetes, as keto can improve blood glucose levels and reduce the need for insulin.
Insulin is produced by the pancreas in response to carbohydrate consumption. In a standard American diet, which is high in carbs and sugar, this can lead to excessive blood sugar spikes and cause insulin resistance. The ketogenic diet helps regulate insulin and improve blood sugar control, resulting in a healthier and more fulfilling life.
In addition to its effects on insulin, keto also has a positive impact on cortisol, a hormone released by the adrenal glands when the body is stressed. By regulating blood sugar spikes, keto reduces the stress response and lowers overall cortisol release, allowing the adrenal glands to function properly.
The success of the keto diet in managing insulin resistance and blood sugar is supported by various studies. For example, a 2005 study published in the Annals of Internal Medicine showed that a ketogenic diet increased insulin sensitivity by 75% in obese people with diabetes. Furthermore, a 2013 review reported that keto led to more significant improvements in blood sugar control, A1C levels, weight loss, and discontinued insulin requirements compared to other diets.
While the keto diet has shown promising results, it is important to consult with a doctor or dietician before making any drastic dietary changes, as there are potential risks and drawbacks associated with the keto diet. Additionally, the long-term effects of keto on insulin resistance may vary depending on individual factors such as the duration of insulin resistance and physical activity level.
Longer Cycles on Keto: What's the Deal?
You may want to see also
It can reduce the stress hormone, cortisol
The ketogenic diet can reduce the stress hormone, cortisol.
Cortisol is a hormone released by the adrenal glands when the body is stressed. When blood sugar rises too quickly and then drops rapidly, it causes a stress response in the body, leading to the release of cortisol.
The ketogenic diet has been shown to regulate blood sugar response and reduce the stress caused by blood sugar spikes and dips. This is important because it allows for an overall lower release of cortisol and takes the stress off the adrenal glands, allowing them to function properly.
When an individual is in a state of ketosis, their cortisol levels will decrease because they will be using alternative fuel sources like ketones and fat, and will have a greater capacity to spare glycogen (the body's sugar stores). Therefore, the body will no longer need as much cortisol to promote an increase in blood sugar levels.
In addition, a very low-calorie ketogenic diet has been shown to have a short-term positive effect on the sympathetic nervous system and the hypothalamus-pituitary-adrenal (HPA) axis, which plays a role in maintaining homeostasis in humans under physiological conditions and stress. Salivary cortisol levels and GSR (galvanic skin response) were found to significantly decrease after dietary treatment with a very low-calorie ketogenic diet.
Furthermore, the ketogenic diet can help mitigate the symptoms of Cushing's disease, which is characterised by hypercortisolism due to a pituitary tumour. A low-carbohydrate diet can improve many of the metabolic abnormalities associated with the disease, including hypertension, hyperlipidemia, impaired glucose tolerance, and central adiposity.
However, it is important to note that when an individual first starts a ketogenic diet, their cortisol levels may initially increase as the body triggers the release of stress hormones like cortisol due to a starvation response.
Keto and Thyroid: A Match for Weight Loss?
You may want to see also
It can help with reproductive and infertility problems
The keto diet has been shown to be a viable treatment method for polycystic ovary syndrome (PCOS), a leading cause of female infertility. PCOS is associated with obesity, hyperinsulinemia, insulin resistance, and reproductive and metabolic implications.
The keto diet can help to rebalance hormones in women with PCOS, and in some cases, help women with previous infertility problems become pregnant. This is because the keto diet can lead to weight loss and improved insulin sensitivity, which decreases insulin spikes. The diet may also help regulate hormonal imbalances, leading to more regular menstrual cycles and reduced symptoms like hirsutism and acne.
A study by Duke University researchers found that women with PCOS who followed a keto diet were able to balance their levels of insulin and testosterone and experience improvements in weight, fertility problems, and menstruation. Two women in the study got pregnant despite previous trouble conceiving, and everyone lost weight.
Another study published in the September–October 2018 issue of the journal AACE Clinical Case Reports followed four overweight women with PCOS who were trying to conceive while following a ketogenic diet. Within six months, all four women lost weight, ranging from 19 to 36 pounds, and resumed regular menstruation. Two of the women conceived spontaneously without requiring ovulation induction.
However, it is important to note that the keto diet should not be followed while trying to conceive or during pregnancy, as it is important to eat enough nutrient-dense whole foods during this time.
ADHD and Keto: Medication's Impact Explored
You may want to see also
It can help with premenstrual syndrome
The keto diet can help with premenstrual syndrome (PMS) by detoxifying the body and balancing hormones.
PMS is a condition that affects almost everyone who menstruates, with 90% of people experiencing at least one symptom. Symptoms can range from physical to emotional and include:
- Headaches
- Breast tenderness
- Anxiety
- Depression
- Irritability
- Food cravings
- Fatigue
- Acne
- Trouble concentrating
- Diarrhea
- Constipation
The keto diet can help to alleviate these symptoms in several ways:
Better Sleep
Many people experience sleep disturbances when they first start the keto diet. However, once the body adjusts and enters ketosis, most people report improved sleep quality. This is likely due to a compound called aden
Balancing Insulin Levels
Keeping insulin levels in check is crucial for balancing sex hormones. Being in ketosis means limiting blood glucose levels, which in turn keeps insulin levels low. This gives sex hormones a chance to find their natural balance. Additionally, keto may help prevent insulin resistance and type 2 diabetes by increasing insulin sensitivity.
Reducing Cravings
One of the most common PMS symptoms is food cravings, especially for sweets. Keto can help with cravings by lowering carb intake and controlling blood sugar. Additionally, being in ketosis may lower the "hunger hormone," ghrelin, which stimulates appetite and increases fat storage.
Reducing Inflammation
When the body is in a state of ketosis, the blood is flooded with ketones, which are a fantastic alternative energy source to glucose and have anti-inflammatory properties. One particular ketone, beta-hydroxybutyrate (BHB), has been shown to block inflammatory responses. Since many PMS symptoms are associated with inflammation, high levels of BHB may help mediate discomfort.
Improving Concentration and Memory
Hormone imbalances, especially estrogen dominance, can result in brain fog and poor memory. Ketones are anti-inflammatory and can be used more efficiently than glucose by the brain. Many people report better memory, concentration, and learning when following a ketogenic diet. This is likely due to an increase in the protein brain-derived neurotrophic factor (BDNF).
Keto Detox: How Long Does the Process Take?
You may want to see also
It can help with thyroid disorders and diseases
The keto diet may help with thyroid disorders and diseases. The thyroid gland is responsible for producing thyroid hormones, which support metabolism and other essential body functions. When the thyroid gland is underactive, it can lead to a condition called hypothyroidism, which is often treated with hormone replacement medications.
The keto diet is a high-fat, low-carbohydrate diet that can potentially help manage hypothyroidism. A ketogenic diet has been shown to support specific conditions, including hypothyroidism. By reducing carbohydrate intake, the keto diet helps balance insulin levels, which are crucial for maintaining healthy sex hormone levels. Additionally, the keto diet can aid in weight loss, which is beneficial for people with hypothyroidism, as they often experience weight gain due to a slower metabolism.
The keto diet may also help mitigate the symptoms associated with thyroid disorders, such as weight gain, fatigue, and low sex drive. It can also help combat premenstrual syndrome (PMS) by reducing estrogen dominance, which is often a contributing factor to PMS symptoms.
Furthermore, the keto diet has been found to improve reproductive health in women with polycystic ovary syndrome (PCOS), a common cause of fertility issues. PCOS is linked to imbalances in reproductive hormones, insulin resistance, and weight gain, all of which can be positively impacted by the keto diet.
However, it is important to note that the keto diet may not be suitable for everyone with thyroid issues. It is recommended to consult a healthcare professional before starting any new diet, especially if you have an underlying health condition.
How Does Dextrose Affect Your Ketogenic Diet?
You may want to see also
Frequently asked questions
The keto (ketogenic) diet is a metabolic therapy that was first developed in the 1920s by doctors at the Mayo Clinic to reduce epileptic seizures. It is a high-fat, adequate-protein, and low-carbohydrate diet that leads to nutritional ketosis.
The keto diet can be stressful to the body, depending on your approach. It can be a positive acute stress that provides a health benefit known as hormesis. Many women can use the keto diet to achieve desired outcomes of fat loss and insulin regulation, which leads to positive benefits in hormone health. However, the keto diet can also amplify imbalances in women with low nutrition status or other preexisting health conditions.
The keto diet can affect estrogen, cortisol, serotonin, progesterone, insulin, and thyroid hormones.
Women with the following conditions should not follow the keto diet unless under a physician's care:
- Chronic kidney disease
- Pregnancy and breastfeeding
- Previous history of eating disorder
The keto diet has been scientifically proven as a treatment for reducing cardiovascular risks. There is strong scientific evidence of using ketosis therapeutically for motor function improvement in several neurological diseases. The keto diet also has been shown to benefit cancers, PCOS, acne, and IBD.
