The Link Between Healthy Fats and Your Hormones
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Fat has a bad wrap. Period. Over the past several decades, there has been a stigma associated with consuming any fat in the diet. As early as the 1960’s, experts started to recommend people consume less fat, since it was believed that fat in the diet led to a higher percentage of overall body fat. Since then obesity has become an epidemic.
Starting in the 1980’s and 90’s, several food companies started labeling foods as “fat free”, and anyone looking for an easy way to reduce fat intake jumped on the fat free bandwagon. Women, in an effort to lose weight, began consuming these fat free options. Although they thought they were eating healthier, they were instead consuming more salt, sugar, and man made chemicals used to improve the taste and texture of processed foods. More importantly, this reduction of overall fat in their bodies began to affect another important part of human structure…hormones.
Hormones are natural chemicals in the body that direct traffic. They help send signals to different parts of the body to either “do something” or to “make something happen”. All hormones are made up of protein and fat, and the sex hormones estrogen and progesterone are made up of cholesterols. There are several types of hormones in the body, each having its own purpose or job. The amount and types of fat that we consume will directly impact the body’s hormones.
So how does fat intake impact the body’s hormone production and balance?
Let’s look at estrogen, which is one of the key female sex hormones. It is produced in the ovaries, and is responsible mainly for reproductive tasks (i.e. menstruation, breast development, ovulation). A “normal” level is needed for the body to stay balanced.
Having too much can lead to:
- An elevated risk of certain cancers
- Linked to weight gain
- Can lead to mood issues such as depression or anxiety
- Can cause headaches
Low estrogen levels can lead to:
- Osteoporosis (thinning of the bones in the body)
- Fertility issues (getting pregnant)
- Mood disorders
If fat and cholesterol are removed from the diet, estrogen can not be routinely produced, leading to symptoms of estrogen deficiency (insomnia, night sweats, heart palpitations).
Low fat, and low protein diets will also inhibit the body’s production of serotonin (our mood stabilizing hormone). Remember, all hormones are made up of proteins and fats. The body is smart, and wants to feel good! When we don’t have enough fats or proteins to create serotonin, the body will compensate by craving carbohydrates. This leads to an initial rise of insulin, and a quick hit of serotonin. This can make us feel better temporarily, but starts a vicious cycle of carb craving and moody or depressive symptoms. When we include healthy fats in our nutrition plan, this helps to balance the insulin in our body, increases production of serotonin, and helps level mood.
Speaking of insulin, it is a hormone that helps glucose in the bloodstream get to it’s proper destination (either to muscle to be used as energy, or to the liver to be stored and used at a later date). When we consume healthy fats, insulin is not secreted by the pancreas (no jump in insulin levels), which helps to keep our insulin balanced.
Of note, clinical trials have shown saturated and certain monounsaturated fats have been shown to cause insulin resistance, where polyunsaturated fats and omega-3 fatty acids do not appear to adversely affect insulin’s action.
Food can be a powerful source of healing. Start to think of it as a modern medicine that you take daily to support your body’s already impressive balancing act. Including healthy fats is one of the critical components that your body needs to decrease inflammation, stay satiated and optimize your hormone production and function so you can operate at peak performance!
