Female Hormonal Balance & Weight

Did you know that many of our hormones are influenced by fat cells? Scientifically known as adipose tissue, fat cells are not only a site of storage for excess energy, but they also operate as an active endocrine organ. Adipose tissue functions in energy expenditure, appetite control, glucose homeostasis, insulin sensitivity, inflammation, and tissue repair, and are intricately involved in the storage and secretion of sex hormones.

Seems complex, right? When approaching weight loss, balancing sex hormones may be a missing link for weight loss.

What are the major sex hormones?

Estrogens

Known as the “female sex hormone”, estrogens are responsible for the development and regulation of the female reproductive system, menstruation, and pregnancy (Estrogen 2022). In males, estrogen is important in balancing testosterone to produce sex drive, erectile function, and sperm production (Schulster et al 2016). It is important to note that estrogens also play a role in carbohydrate and fat metabolism (Carlson et al 2012). Overall, estrogen is typically increased in those with obesity (Mair et al 2020), but low levels may also affect weight gain, weight maintenance, and overall aging. In fact, the loss of estrogen after menopause in women may contribute to increasing fat tissue (Leeners et al 2017).

Progesterone

In females, progesterone works prime the body to accept a fertilized egg and complete the cyclical nature of the menstrual cycle. Progesterone in males assists in the production of testosterone and influences sperm production. Progesterone is linked with increased eating during the menstrual cycle, but the exact link with this is unknown. Progestins may stimulate increased appetite and eating during the menstrual cycle and can be stimulated by negative emotional states during the cycle as well (Leeners et al 2017).

Testosterone

Known as the “male sex hormone”, testosterone regulates sex drive, bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm. It is found to be decreased in males with obesity due to decreased metabolism and a reduction in muscle mass (Kelly & Jones 2015). In females, testosterone promotes healthy bone function, maintains sex drive, and regulates mood. Testosterone may be increased in women with obesity. Increased levels are also related to the presence of polycystic ovarian syndrome (Legro et al 2010).

How are these hormones connected to weight?

Think of estrogen and progesterone working together in the body as a yin-yang system, specifically during the menstrual cycle. When one is high, the other is low, and vice versa; however, when this cycle is disrupted, it may lead to hormonal imbalance, changes in the menstrual cycle, and infertility. Progesterone and estrogen also help to regulate our sleep/wake cycle as well. Short sleep duration is associated with increased BMI in children and adults (Cappuccio et al 2008). Low amounts of sleep increase the amount of cortisol the body produces and may further interrupt the yin-yang cycle of estrogen and progesterone in the body. Furthermore, altered circadian rhythms increase the risk for obesity (Engin 2017).

Some hormones are stored in adipose cells and then secreted based on the body's endocrine signaling system. Fat tissue is the primary source of storage for sex hormones, namely circulating estrogen levels in postmenopausal women and men (Bhardwaj et al 2019). With increased adipose tissue, sex hormone levels can be disrupted. Additionally, leptin (the appetite-regulating hormone) is synthesized in fat tissue and can make hunger/fullness signals ineffective (Salem 2021).

Insulin is another hormone of note for its impact on sex hormones and their functioning. Insulin stimulates androgen (think testosterone) production in the ovary (Haffner 1996). Ovarian hormones influence insulin sensitivity, especially during the menstrual cycle, pregnancy, and menopause in females (Bruns & Kemnitz 2004). In males, low plasma levels of sex hormone binding globulin, which transports estrogen in the blood, and free testosterone have been associated with increased insulin resistance (Mohammed et al 2018). The risk of insulin resistance increases with excess weight and adipose tissue; therefore, balancing sex hormones and insulin resistance is important in promoting weight loss.

What are some nutritional and supplemental changes to assist with hormonal balance?

B Vitamins

B vitamins are used as partners in the detoxification process, which may help hormones cycle through their normal process. Hormones are constantly being broken down in the body by the liver and within the gastrointestinal tract in this detoxification process. Additionally, higher intakes of vitamin B2, or riboflavin, were associated with a small decrease in serum estradiol, one of the main estrogens (Kim et al 2020). A B Complex supplement supports a balanced nervous system and is vital for energy metabolism, which are essential for maintaining motivation for healthy habits and supporting weight loss.

Ground Flax

Ground flaxseed contains phytoestrogens, which are plant chemicals called lignans. Lignans work to increase or decrease estrogenic effects depending on what the body needs. Around 2 tablespoons of flaxseed per day may be associated with a decrease in premenstrual symptoms, menopausal symptoms, and protection against breast cancer.

Anti-Inflammatory Vegetables

Our endocrine system and hormones function with greater efficiency when inflammation is reduced. Because obesity is associated with chronic inflammation, reduction in inflammatory markers helps to promote weight loss and hormone regulation.

One action is to increase anti-inflammatory foods and nutrients in day-to-day eating. This may be done by following an anti-inflammatory eating plan including greater intakes of fruits, vegetables, whole grains, nuts and seeds, and legumes within the diet. Some highlights of the foods to add include:

• Berries such as blueberries, raspberries, and blackberries contain polyphenols, which give them their bright colors and modulate inflammatory status within the body (Joseph et al 2014).

• Whole grains including buckwheat, oats, quinoa, brown rice, and barely may reduce systemic inflammation by reducing inflammatory markers throughout the body (Xu et al 2008).

• Nuts and seeds like walnuts, flax seeds, chia seeds, and pumpkin seeds contain omega-3 fatty acids, which have been shown to reduce inflammation by reducing the substances and molecules within the body that spark inflammation (Calder 2010).

Blood Sugar Control

Blood sugars are heavily regulated by our endocrine system, therefore, regulation of insulin, leptin, ghrelin, and sex hormones influence blood sugar and insulin levels. Important tips for blood sugar control include increasing fiber, eating at regular times, and participating in moderate physical activity. Estrogen levels and insulin signaling are affected by physical activity and overall weight loss. For example, circulating estrogen levels correlate with increasing BMI, and weight loss is associated with a decrease in estrogen synthesis (Carlson et al 2012).

By supporting hormone levels and promoting the natural detoxification process, weight loss, and maintenance can be easier to achieve. Nutrition, such as using an anti-inflammatory eating pattern or adding in ground flaxseed can support lowering estrogens and supporting the body’s inflammatory response. Supplementation with products, such as a B complex can support the hormonal breakdown process.

For more information on nutrition for hormone balance, check out our blog “Delicious Recipes for Gut Health and Hormone Balance.”

Interested in learning more about balancing your hormones for weight loss?

We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.

Published: August 28th, 2023.

This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.

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