Fatigue, unstable mood, unexplained weight gain, sleep problems: what if food influences my hormones more than I think?
## 2. Insulin: the key hormone in energy metabolism
Hormones are the body's chemical messengers: they regulate metabolism, sleep, mood, reproduction, stress response and many other vital functions. What we eat directly influences the production, transport, metabolism and elimination of these hormones. Nutritional endocrinology - the science of interactions between food and the hormonal system - is a booming field that sheds light on daily health questions: why I gain weight without eating too much, why I am tired despite sleeping, why my cycle is disrupted.
1. The main hormones influenced by food
| Hormone | Main role and dietary impact | That which disturbs / supports its balance | |
|---|---|---|---|
| Insulin | Regulates blood sugar levels. In chronic excess, causes insulin resistance, fat storage and inflammation. | Disturbs: fast sugars, refined, ultra-processed carbohydrates. Supports: fiber, protein, low GI. #B2DFDB;color:#374151;vertical-align:top;background:#F4FBFA">Stress hormone. In chronic excess, promotes abdominal weight gain, adrenal fatigue and immunodepression. | Disturbed: excess caffeine, sugars, alcohol, magnesium deficiency. Supports: magnesium, omega-3, B vitamins, adaptogenic plants. |
| Estrogens | Female sex hormones. Their hepatic metabolism is influenced by diet. | Disturbance: excess saturated fats, alcohol, obesity, dietary endocrine disruptors. Supports: fiber (faecal elimination), cruciferous (DIM), flaxseed (lignans). style="padding:10px 13px;border:1px solid #B2DFDB;color:#374151;vertical-align:top;background:#F4FBFA">Male (and female) sex hormone. Influenced by zinc, vitamin D and healthy fats. | Disturbance: zinc and vitamin D deficiency, excess alcohol, obesity. Supports: zinc, vitamin D, monounsaturated fats, physical activity. |
| Thyroid (T3/T4) | Regulates overall metabolism. Its synthesis requires iodine, selenium and tyrosine. | Disturbance: deficiency in iodine, selenium or tyrosine, excess of raw soy, glucosinolates in very large quantities. Supports: iodine (algae, sea fish), selenium (Brazil nuts). 13px;border:1px solid #B2DFDB;color:#374151;vertical-align:top;background:#F4FBFA">Satiety and hunger hormones. Disruption of their signaling leads to permanent hunger. | Disturbance: industrial fructose, lack of sleep, severe calorie restriction. Supports: protein, fiber, sufficient sleep, omega-3. |
| Melatonin | Sleep hormone. Its synthesis depends on tryptophan and magnesium. | Disturbance: deficiency of tryptophan or magnesium, late caffeine, alcohol, blue light. Supports: cherries, kiwi, oats (tryptophan), magnesium. |
Insulin is the hormone whose functioning is most disrupted by modern diets. Its primary role is to allow cells to absorb blood glucose to produce energy. But when it is stimulated too frequently and too intensely by repeated intakes of sugars and refined carbohydrates, the cells develop a progressive resistance to its signal - this is insulin resistance.
Insulin resistance is the common denominator of many modern pathologies: type 2 diabetes, abdominal obesity, polycystic ovarian syndrome (PCOS), certain forms of infertility, and even certain mood disorders via its impact on neurotransmitters.
The most effective dietary strategies for maintaining good insulin sensitivity:
- ●Favour foods with a low glycemic index: legumes, whole grains, most whole vegetables and fruits
- ●Include protein and healthy fats with each meal to slow the absorption of carbohydrates
- ●Eat carbohydrates last in the meal: studies show that the order of foods in the meal influences the postprandial glycemic response
- ●Practice regular physical activity: the muscles in action absorb glucose without insulin, reducing the load on the pancreas
3. Phytoestrogens: what food brings to the female hormonal system
Phytoestrogens are plant compounds that can bind to estrogen receptors and exert similar (but much weaker) effects. Their role is complex and contextual:
- ●Lignans (linseed, rye, sesame): precursors of enterolignans, they modulate estrogen metabolism. Several studies associate regular consumption of flaxseed with a reduction in menopausal symptoms and a protective effect on the risk of hormone-dependent breast cancer.
- ●Isoflavones (soy, edamame, tempeh, tofu): soy isoflavones have been the subject of intense debate. The current scientific position is that moderate consumption of fermented or minimally processed soy (tofu, tempeh, edamame) is safe and possibly beneficial for menopausal women. Ultra-processed soy (soy proteins isolated in industrial products) is more questionable.
- ●Cruciferous vegetables and DIM: broccoli, cabbage and other cruciferous vegetables contain indole-3-carbinol (I3C) which is transformed into DIM (diindolylmethane) in the intestine. DIM promotes the metabolism of estrogens towards less active and less carcinogenic forms.
4. Food endocrine disruptors: what I limit
Certain compounds present in food can mimic or block the action of natural hormones, disrupting the endocrine balance. The most worrying in a food context:
- ●BPA and food plastics: Bisphenol A is an endocrine disruptor banned in France in food containers since 2015, but still present in certain imported packaging. I limit the reheating of food in plastic containers and prefer glass or stainless steel.
- ●Organochlorine pesticides: certain synthetic pesticides have estrogen-mimetic properties. I favor organic products for the most processed foods (apples, strawberries, grapes, peppers).
- ●Excess industrial fructose: glucose-fructose syrup in ultra-processed products alters leptin signaling, disrupting satiety signals and promoting hepatic storage of fats.
5. My eating habits to support hormonal balance
- ●I eat ground flax seeds every day (1 tbsp in yogurt or salad): a source of lignans and ALA, they support estrogen balance and cardiovascular health.
- ●I eat cruciferous vegetables 3 to 4 times a week: broccoli, Brussels sprouts, red cabbage, cauliflower. Their indoles promote optimal estrogen metabolism.
- ●I maintain stable blood sugar levels: three structured meals with protein, fiber and good fats at each meal. I limit snacking on sugars which stimulate insulin outside of meals.- I cover my needs in zinc (pumpkin seeds, oysters, legumes) and vitamin D (supplementation): these two micronutrients are essential for the adequate synthesis of sexual hormones.
- ●I limit alcohol: it disrupts hepatic estrogen metabolism and reduces testosterone production.
- ●I protect my sleep: melatonin, cortisol and ghrellin follow circadian rhythms which become disrupted in the event of chronic lack of sleep - with cascading effects on the entire hormonal system.
💡 tips to remember
- Insulin is the hormone that modern diet disrupts the most: fast sugars and refined carbohydrates in excess create progressive insulin resistance, the common denominator of diabetes, abdominal obesity and PCOS.
- I eat my carbohydrates last in the meal: the order of foods influences the blood sugar response. Protein and vegetables first, starchy foods second - a simple habit with a big impact.
- 1 tablespoon of ground flaxseed per day: source of lignans that support estrogen balance and cardiovascular health. In yogurt, salad or soup.
- Cruciferous vegetables 3 to 4 times a week: broccoli, cabbage, Brussels sprouts. Their indoles promote optimal metabolism of estrogens towards less active forms.
- I limit plastic containers to contact with hot food: I reheat my food in glass or stainless steel. BPA and its substitutes are endocrine disruptors. Zinc, vitamin D and healthy fats are the three pillars of hormonal synthesis: pumpkin seeds, oysters, legumes for zinc, D3 supplementation in winter, olive oil and fish bold.
- Sleep is the first hormonal regulator: ghrellin, cortisol, melatonin and insulin follow circadian rhythms which become deregulated in the event of chronic lack of sleep.
