Desire, whether it is for a lover’s body or a slice of chocolate cake, is driven by our hormones. These chemical messengers are influential in regulating energy, stress, sex drive, appetite, and metabolism. Think of hormones like instruments in an orchestra. When each is in tune, the outcome is a beautiful symphony where the body gracefully functions in a state of health. When out of balance, stress levels spike, metabolism slows, fullness signals don’t quite register and we crave a quick fix from sugar. If your body is in need of a tune-up, here is information on how to harmonize your hormones to reclaim your natural state of beauty.
Meet Your Hormones
The following is an overview of the 4 most important hormones regulating hunger, fullness and body weight:
Cortisol. “The stress hormone.” Cortisol is produced by the adrenal glands and released into the bloodstream when the body needs to be alert, particularly in response to perceived stress. Most cells contain receptors for cortisol, so it has widespread effects on the body. Cortisol influences blood sugar levels, metabolism, sodium/water balance and immune function.
Insulin. “The blood sugar hormone.” Insulin is produced in the pancreas and regulates the amount of sugar in the blood. It determines whether sugar from food is used as quick fuel for energy or stored for later use. When we eat a balanced diet, insulin stores some sugar as glycogen in the liver, most in muscles and very little in fat cells. Sugar stored as glycogen can be easily broken down when blood levels are low and body needs energy.
Leptin. “The fullness hormone.” Leptin is released by fat cells to signal satiety to the brain after eating. Levels increase during restorative sleep, which is why we tend to overeat when we are overtired.
Ghrelin. “The hunger hormone.” Ghrelin is produced by cells in the gut (mainly the stomach & pancreas) to signal hunger to the brain. Levels increase when we are hungry to stimulate gastric acid secretion and GI motility to prepare the body for food. Ghrelin works alongside leptin to naturally regulate our food intake throughout the day.
Explore Hormonal Imbalance
Now that you’ve identified the instruments in your orchestra, let’s review how these hormones interact when our diet, sleep, or stress levels are out of balance.
Cortisol levels surge when the body is in a constant state of stress. This can be due to work stress, lack of sleep, harsh workouts, or skipped meals. In order to give the body a quick energy boost to handle elevated stress, cortisol increases sugar cravings and insulin levels.
When elevated cortisol signals us to consume a diet high in sugar, insulin works to move the excess to fat cells. Unlike the cells of our liver or muscles, fat cells can expand to accommodate an influx of glucose, essentially creating space for long-term storage.
Increased levels of cortisol and insulin dull leptin’s signal, so the brain doesn’t receive the message that the body is full. To make matters worse, ghrelin also increases, which amplifies appetite.
The result is a constant cycle of unsatisfying sugar cravings that leave the body feeling fatigued, irritable and weighed down. Needless to say, this is not the beautiful symphony we are aiming for.
Harmonize Your Hormones
Focusing on the following points will help you naturally regulate levels of cortisol, insulin, leptin and ghrelin in the body. Achieving hormonal balance is instrumental in healing your relationship to food.
Sleep.
Before assessing the diet, sleep must be the primary focus to regain hormonal balance. Catching your zzz’s has a profound impact on your appetite, food choices and mental function. After a poor night’s sleep, the body will try to compensate by increasing cortisol and ghrelin production, while simultaneously decreasing leptin production. Translation: when you are sleep deprived you are more likely to reach for simple sugars and eat more than the body needs. A Mayo Clinic study found that over a 1 week period, sleep deprived adults consumed an average of ~550 additional calories per day when compared to well rested counterparts. (See my post: Sleep More & Balance Food Cravings for more information on the relationship between sleep and hunger/fullness levels.)
Getting a full night’s sleep will give your stress and appetite-regulating hormones a chance to come into alignment. That way, your brain and stomach will communicate more effectively. The recommendation for adults is 7 to 8 hours of sleep per night in order to fully recharge. Set an intention to go to bed and wake up at roughly the same time daily. Create a nightly ritual to unwind and relax, keeping your bedroom quiet, dark and free of electronics.
Eat Consistently.
We know that when your hormone levels are out of balance the body does not send reliable hunger / fullness cues. Listening to these inappropriate cues can send you into a spiral of unhealthy eating. The only way to re-set your internal cues is to eat on a schedule of every 3 to 4 hours throughout the day. This is the most effective way to stabilize blood sugar levels and prevent desperate overeating or restrictive under eating. By regulating the timing and amount of food entering the digestive system, insulin can more seamlessly manage blood sugar levels. Sugar that is not required for quick energy will then be primarily stored in the muscles (as opposed to fat cells) for easy access when needed in the future.
Remember to focus on quality instead of calories. Select nutrient-dense foods and balance meals with fat and protein to optimize hormonal functioning. Whole grains, fruits and vegetables are naturally rich in fiber, which will not cause a spike in blood sugar or insulin. Most importantly, enjoy the taste of your food! Eating to feel a sense of both physical and emotional pleasure is the most nourishing way to feed the body and soul.
Focus on Fat.
Infusing the diet with whole-food fat sources supports brain, hormone and metabolic functioning. Fats, specifically saturated fat and cholesterol, are fundamental building blocks of hormones. Along with hormone production, fats naturally help to regulate your portioning by triggering the brain to recognize satiety. Adequate fat intake helps to keep you feeling fuller, longer. (See my post: Why to Eat Fat (Even Saturated!) for more information on the important role of fat in the body.)
It is best to consume fat from a variety of sources, as they work in collaboration within the body. The following are options to select from each category (listing omega-6 fats that are not overly abundant in processed food):
- Omega-3 (essential polyunsaturated) Fats: cold-water fish, egg yolks, flax oil, grass-fed meat, nuts (walnuts), seeds (flax, chia & hemp)
- Omega-6 (polyunsaturated) Fats: borage or evening primrose oil, grass-fed meat, flax oil, seeds (hemp), sesame oil, spirulina
- Omega-9 (monounsaturated) Fats: almonds, avocado, eggs, olive oil
- Saturated Fats: animal meat, coconut oil, ghee, dark chocolate
Try Adaptogenic Herbs.
Adaptogens are edible herbs that help the body “adapt” to physical, emotional, or environmental stress and restore normal physiologic function. They are touted to support immune function, increase mental focus, improve stamina, promote balanced mood and relieve stress. Ashwaganda is an Ayurvedic herb used to boost immune function and promote hormonal balance. It senses imbalances in your hormone levels and naturally works to correct them. As with taking any herbs, Ashwaganda is most effective when taken regularly (about the same time each day) in small doses. Try the organic Ashwaganda by Sun Potion, a reputable company that offers a wide range of medicinal plants, superfoods, and tonic herbs.
*Before taking any herbs or supplements, be sure to assess medication interaction for safety.