Harnessing the Power of Hormones for Weight Management
Hormones serve as the body’s chemical messengers, with various glands and organs continuously producing and releasing them. These hormones engage in constant communication to maintain equilibrium. They control our appetite, hunger, food cravings, metabolic rate, and the distribution and accumulation of fat, among other functions.
When hormones are imbalanced, weight loss efforts can be affected, and suboptimal hormonal levels have been linked to chronic inflammation, obesity, heart disease, stroke, and diabetes.
To address weight gain related to hormones, it is essential to focus on managing nine key hormones through nutrition. These hormones and their impact on health, along with nutrition support, are as follows:
| HORMONE | IMPACT ON OUR HEALTH | NUTRITION SUPPORT |
| Estrogen (Produced by the ovaries) | Regulates menstrual cycleInfluences the way the body stores fat and influences the breakdown of fatHelps the body use insulin more effectively to transport glucose form the bloodstream into our cells for energy, reducing the risk of type 2 diabetesInfluences appetite and food intake by affecting levels of hormones such as ghrelin and leptin responsible for regulating hunger and satietyHelps maintain bone strengthHelps control cortisol levelsHelps keep the skin hydrated and healthySupports mood and manages anxiety and depression | Cruciferous vegetablesLeafy greensFish high in omega 3 fatty acidsFlax seeds and pumpkin seeds |
| Insulin (Produced by the pancreas) | Helps lower blood glucose levels by facilitating the uptake of glucose into cents. Acts as a key that unlocks the cell’s door, allowing glucose to enter and be used as energy.Obstructs the breakdown of fat tissue and stimulates the creation of body fat. | Limit carbohydrates and processed foodsSupplement with MagnesiumEat antioxidant rich foods such as colourful fruits and vegetables, anti-inflammatory herbs and spices and green teaExercise |
| Leptin (produced by fat cells) | Reduces your appetite and makes you feel full.Prevents overeating More body fat creates more leptin, leading to leptin resistance | Avoid all processed foods including sweetened fruit juices, canned fruits, flavoured yogurt and breakfast cerealsEat more fibreReduce carb intake and focus on proteinExercise Improve your sleep |
| Ghrelin (Produced by the gut) | Increases your appetite and makes you feel hungry. | Reduce sugar intake and avoid added sugars especially high fructose Eat protein in every mealEat fibre rich foods |
| Cortisol (Produced by the adrenal glands) | Helps the body cope with stressPlays an important role in glucose metabolism. Promotes the breakdown of glycogen (stored glucose) in the liver and facilitates the release of glucose into the blood streamStimulates the breakdown of fats and proteins for energyIn acute stress situations, it prevents excessive inflammation. chronic or prolonged elevation of cortisol levels can weaken the immune system and make you more susceptible to infections and disease.It helps regulate the sleep-wake cycle by promoting wakefulness in the morning and gradually declining throughout the day to facilitate sleep onset.(Chronic stress may raise your blood sugar, alter your appetite, stimulate your cravings and increase the rate of fat storage. May eventually lead to insulin resistance) | Eat dark chocolateInclude probiotics and prebiotics in your dietExerciseManage stressImprove your sleepEat foods rich in omega 3 fatty acids |
| Neuropeptide Y (Produced by the cells in the brain and nervous system) | Drives carbohydrate cravingsLevels of NPY are elevated during stress, which leads to overeating and visceral fat storageLeads us to decrease the time between meals making us motivated to eat and delays the brain’s signal that we are full | Focus on proteinInclude prebiotic rich foods in your dietManage stress |
| Glucagon-Like Peptide 1 (Made by our Gut) | Slows down the digestion process and helps nutrients be released more evenly Improves insulin production and prevents the liver from releasing more sugar into your blood than needed | Eat fishCottage and ricotta cheese, yogurt and milkVegetables and fruitsLeafy greens such as spinach and kaleProbiotic foods such as sauerkraut and kimchi |
| Cholecystokinin(CCK)(Made by specialized cells in the intestinal lining) | Suppresses appetite and curbs food intakeSlows down the rate at which food moves through your digestive tractStimulates the breakdown of fat tissue, helping improve body composition and appetite controlTriggers the release of bile and pancreatic enzymes for fat digestion | Eat foods rich in protein, fibre and fatEat foods rich in omega 3 fatty acids such as fish |
| Pancreatic Peptide YY (PYY) (Produced in the small intestine) | Released after eating, suppresses appetiteMakes you feel full after eating because it slows the emptying of your stomach | Reduce the consumption of carbs and focus more on protein and fibre rich foods |
SOURCE: The Galveston Diet by Mary Claire Haver, MD