Undereating & Hormone Imbalance
Under-nourishing is a Stressor
Many of us know by now that stress impacts our bodies in big ways. Stress impacts our mental health, gut health, immune system, and most definitely hormone health. I always used to think of stress only in terms of the mental/emotional impact from things like relationships, work, life events, etc. Generally, those fall into the psychological stress category. Now I know that there is a whole other type of stress: physiological stress. Psychological stress comes from internal or external challenges that affect the balance of the body. Examples of physiological stress include overtraining, extreme hot or cold weather, noise, starvation, fasting, etc.
This kind of makes me laugh because some of these things are actually trendy in the wellness world! Fasting, cold exposure, working out- all good things, right? Although these all have their benefits, much of that is because they are stressors on the body. But if you are already under a lot of stress, you are not doing yourself a favor by adding on things like intermittent fasting, intense workouts, eating low calorie or low carb, etc. If you want to read more about how to navigate fasting read this blog.
You could be doing all the things to support stress-management in your life by going to therapy, doing daily meditations and breathwork, practicing self-care, healthy boundaries, etc., but if you are not addressing physiological stressors like undereating, you are probably missing a big piece of the puzzle that is your health and vitality.
What I want to talk specifically about today is how undereating, or more precisely, under-nourishing, is a massive physiological stressor on the body and could be a root cause of your symptoms of hormone imbalance. If you relate more to overeating during stress and think this blog may not apply to you, stay with me! From here on I will use the term under-nourishing since that encompasses not eating enough in general and eating an excess of foods that are nutritionally lacking such as processed and refined foods. Either way, your body is not getting the nutrients it needs to thrive.
Before we dive deeper into how this may be playing out for you in your body, let’s talk about hormones.
Stress and Hormones
Hormone imbalance is a very broad term because we actually have over 50 different types of hormones in the female body! Here are a few stand-out ones you should know:
Cortisol (stress hormone)
Insulin (blood sugar regulation)
Thyroid hormones (metabolism/energy)
Sex hormones, i.e. estrogen, progesterone
When our bodies experience psychological or physiological stress, cortisol is signaled to communicate to our bodies to prioritize our most vital organs and functions for survival. Because sex hormones primarily function as reproductive hormones to make babies, they often head to the back burner of hormone priorities. Chronic stress can also lead to insulin resistance where your body has difficulty taking glucose into cells to be used for energy. As your body experiences more and more stress, your body adapts as a way to care for you by prioritizing things like heart and lung function and driving down processes related to fertility and metabolism in order to conserve energy for “the most” vital functions of the body. When we’re stressed, we also tend to use up an extra amount of certain nutrients like magnesium and vitamin C . So, if we’re not eating enough of what our bodies need (carbs, protein, fat, vitamins, and minerals), we’re going to feel it.
Stressors like under-nourishing can lead to hormone imbalances such as:
Decreased sex hormones. Specifically, progesterone.
Decrease thyroid hormones.
Cortisol dysregulation (high for acute stress, low for chronic stress)
Adrenal insufficiency (where cortisol comes from)
Insulin resistance (leads to prediabetes and type 2 diabetes)
Under-nourishing & hormone imbalance may feel like this in your body:
Mood swings
Can’t fall or stay asleep
Constipation
Cold hands and feet
Irregular periods
Weight loss resistance/weight gain
Low energy
Low libido
Low motivation
Oof. I know, that’s a lot. Our bodies are so smart for prioritizing bodily functions and how energy from food is used. And yet, I totally get how it sucks for many women when they realize that by trying to do all the “healthy things” (i.e. low calorie, low carb, fasting, HIIT, cardio), they were simultaneously sabotaging their hormones. Kind of explains why she feels like crap, right?
What To Do About It
If you related to the above signs of under-nourishing, I’ve got you. Here are some next steps to take with you to give your body some of what it needs to feel balanced and safe. Start here:
Tune into your hunger and satiety cues. One of the best ways to know if you are eating enough is to listen to your body! If you experience late-night cravings and hangry moments, chances are, you’re not enough nourishing foods earlier in the day.
Eat regularly. Most women I see feel their best eating within 1 hr of waking and every 3-4hrs.
Prioritize eating nutrient-dense whole foods. Remember, it’s not just about getting enough calories in, your body depends on nutrients like carbs, protein, fat, vitamins, and minerals to survive and thrive. Think: animal/seafood protein, root veggies, fruit, healthy fats, vegetables, nuts/seeds, high-quality dairy, etc.
Don’t be afraid of carbs. Our primary source of energy is glucose from carbs which means eating very low-carb could be a way of under-nourishing. Nutrient-dense carbs to lean on include potatoes, fruit, rice, sweet potatoes, winter squash, etc.
Pair carbs with protein and fat to support blood sugar regulation and insulin sensitivity.
As you consistently nourish yourself with the good stuff your body is asking for, you’ll likely notice changes like improved energy, better mood, improved sleep, regular periods, healthy weight changes, increased sex drive, etc. Not only are these signs of happy hormones, but of a body that feels increasingly safe, balanced, and nourished. Love that for us.
If you want support on your journey to happy, balanced hormones, I offer a FREE 20-minute strategy call. I’d love to chat with you.
