VeggieLush Nutrition 2024: Knock Hormonal Imbalances Naturally
DeliveryRank chats with Jeani Hunt, MS, RD, CD, the owner of VeggieLush Nutrition, offering hormone nutrition counseling in Seattle, Washington, and beyond. Specializing in PCOS, endometriosis, fertility, pregnancy, postpartum, menopause, and PMS nutrition, Jeani helps women balance their hormones and embrace plant-based or plant-forward diets. Her goal is to help women to balance hormones and boost fertility through tasty plant for-ward food, so they can feel their best and live lush lives.
Jeani, how do hormonal imbalances manifest differently for various individuals, and what are some of the subtle signs that are often overlooked?
One of the primary indicators of hormonal imbalance is irregular periods, though hair, skin, mood and energy changes can also indicate hormonal imbalances. It’s important to note that while I’m not an endocrinologist, as a women’s health and hormone dietitian, I’m familiar with the underlying physiology.
Irregular periods can manifest in many forms—ranging from missed periods, extended time between cycles, shortened cycles, to irregular or heavy bleeding. These irregularities often serve as a key signal that something is off hormonally.
For instance, in the case of perimenopause, there is a lot of fluctuation in hormone levels, specifically estrogen, progesterone and FSH (Follicle Stimulating Hormone), which results in shorter cycles. This kind of fluctuation is another example of how these imbalances can manifest, yet they’re not always easy to diagnose.
Other commonly overlooked symptoms include fatigue, brain fog, and mood swings, which are often associated with high estrogen or low progesterone. These symptoms, especially in AFAB (assigned female at birth) individuals, frequently go unnoticed. Even the classic PMS symptoms like cramping or mood swings before or during a period often don’t receive the attention they deserve.
One area I’ve specialized in is PCOS (Polycystic Ovary Syndrome), which has thankfully been gaining more recognition for its distinct symptom patterns. These include high testosterone levels, which may lead to hair loss on the scalp, hair growth on the face or body, and unexplained weight gain. These symptoms tend to be more noticeable to clinicians compared to conditions like hypothalamic amenorrhea, where low hormone levels across the board lead to a lack of periods, fatigue, muscle loss, and brain fog.
Unfortunately, these signs can be easily missed, especially if a person is physically active. Clinicians may dismiss them, attributing the symptoms to athleticism rather than recognizing a deeper hormonal issue. Sometimes, individuals go on birth control and don’t realize they’re not getting their period, and only discover the imbalance years later when trying to conceive.
In essence, while we’re becoming more aware of conditions like PCOS, many other symptoms of hormonal imbalance are still overlooked. Menopause, for instance, is another state of low estrogen—similar to PCOS, hypothalamic amenorrhea, and the postpartum period. Estrogen plays a crucial role not just in reproduction but also in energy levels, muscle development, mood regulation, and serotonin production. We don’t always give it enough credit for the various functions it supports, which contributes to these issues being overlooked.
Can you explain the role of diet in regulating hormone levels and how specific nutrients contribute to hormonal balance?
One of my favorite tools for addressing hormonal imbalances is the use of phytoestrogens. These are plant compounds that mimic our body's own estrogen, but they're a bit weaker in comparison. What's fascinating about phytoestrogens is that they have a strong affinity for estrogen receptors, meaning they can step in and act like estrogen, albeit at a milder level. In a high-estrogen environment, phytoestrogens can occupy those receptors and have a balancing effect because they aren't as potent as our natural estrogen. Conversely, in a low-estrogen environment, they bind to receptors and provide a mild estrogenic effect, helping to make up for the deficiency.
Soy is one of the richest sources of phytoestrogens, and I often recommend it for various conditions related to hormonal imbalances. There’s emerging research on soy's impact on PCOS, showing significant improvement in symptoms, as well as studies indicating its potential to alleviate hot flashes in menopause. It’s not as effective in addressing hypothalamic amenorrhea, but soy remains a highly nutrient-dense food that can be useful, especially when there’s an underlying energy deficit. I believe soy should be studied even more for its role in low-estrogen conditions. Another excellent source of phytoestrogens is flaxseed, which I also frequently recommend.
When we consider the effects of hormonal imbalances, inflammation plays a significant role. While we don’t fully understand the cause-and-effect relationship between inflammation and hormonal imbalances, we do know that they are closely linked. To combat this, I emphasize including antioxidant-rich foods in the diet to help reduce inflammation. This becomes particularly important in conditions like endometriosis, which is highly inflammatory. Although we don’t yet fully understand the hormonal pathways leading to endometriosis, addressing inflammation through foods rich in anti-inflammatory nutrients is crucial. Foods like berries, nuts, seeds, leafy greens, mushrooms, and omega-3-rich foods such as fatty fish can help reduce inflammation.
Infertility, especially unexplained infertility, is another area where inflammation often plays a role. In these cases, I recommend incorporating anti-inflammatory foods like fruits, whole grains, and other nutrient-dense options known to support fertility and reduce inflammation. Gut health also ties into hormonal balance, though we are still uncovering the exact mechanisms. What we do know is that promoting a healthy and diverse microbiome can positively impact hormonal health and reduce inflammation.
To support gut health, I encourage the consumption of prebiotic foods—primarily high-fiber foods such as beans, nuts, and seeds—as well as probiotic foods like yogurt, kimchi, sauerkraut, and kombucha. These promote a healthy gut microbiome, which in turn helps with hormone regulation, inflammation, immunity, and overall well-being.
Finally, balancing insulin is another core strategy in addressing hormonal imbalances. Insulin is a hormone that interacts with reproductive hormones and can significantly influence conditions like PCOS by promoting the production of testosterone and other androgens. To regulate insulin levels, I focus on balancing blood sugar through proper meal composition. This involves pairing carbohydrates with protein, fat, and fiber to prevent blood sugar spikes and maintaining consistent energy levels throughout the day. I also recommend limiting added sugars to around 25-35 grams per day and being mindful of how we eat, avoiding highly refined carbohydrates that can cause blood sugar fluctuations and contribute to hormonal dysregulation.
What are some of the most common misconceptions people have about using lifestyle changes to balance hormones, and how do you address these in your practice?
I've noticed misconceptions at both extremes when it comes to managing conditions like PCOS and hormone-related imbalances through nutrition and lifestyle changes. On one hand, some practitioners, including physicians at times, seem to think that dietary, physical activity, and lifestyle changes don’t make much of a difference. But from what I've seen, and based on the evidence, these changes can have a significant impact. Nutrition, exercise, and even reducing exposure to endocrine-disrupting chemicals play a crucial role in achieving hormonal balance and improving overall health. I think these lifestyle factors are often underestimated, but they’re incredibly powerful tools.
On the other hand, there’s the misconception, especially pushed by online influencers, that you need to be super restrictive to manage these conditions. People think they have to cut out gluten, dairy, carbs, or sugar completely and follow an extremely limited diet. But that's simply not true. It’s really more about creating balance than about extreme restriction. You can still enjoy your food and live a full, happy life without depriving yourself.
For example, with PCOS, there’s no reason to avoid entire food groups like gluten or dairy unless you’ve been diagnosed with an allergy or sensitivity, like celiac disease or non-celiac gluten sensitivity. I know people often say gluten is inflammatory, but that’s only true for certain individuals. Whole grains, including those with gluten, actually have a lot of health benefits for many people managing these conditions.
The same goes for dairy. Some people claim it's inflammatory, but research generally shows that dairy—especially when it's free of added hormones—can have anti-inflammatory properties. I do think it can be a little more complicated when hormones are involved in dairy production, but for most people, dairy can fit perfectly well into a balanced diet.
And it's important to remember that this flexibility applies to different cultural or dietary preferences too. You don’t have to eat meat to manage something like PCOS. I’ve seen vegan and vegetarian clients manage just fine as long as they’re mindful of getting enough protein, omega-3s, B12, and other important nutrients. But honestly, no matter what diet someone follows, it's always important to think about where the nutrients are coming from.
At the end of the day, it’s about creating sustainable habits that nourish your body without falling into extremes. You don’t have to be super restrictive to manage hormonal imbalances—you just need to take a balanced, thoughtful approach that works for you.
For women experiencing conditions like PCOS, endometriosis, or menopause, what are some key strategies you recommend for managing their specific hormonal challenges?
What I always emphasize is the importance of individualized care. Every person’s situation is different, and their approach to diet and lifestyle needs to reflect that. You could have one person who has been vegan their whole life and gravitates toward "health foods," but they might be missing key nutrients like protein. On the other hand, you might have someone who follows more of a standard American diet, where they’re getting plenty of animal protein but not enough vegetables or aren't paying attention to blood sugar balance. Maybe they’ve never even heard of balancing meals or foods like tofu, or if they have, they’re completely turned off by the idea. So the conversation I have with them has to be tailored to where they’re starting from. If they’re resistant to certain changes, we might focus on other areas or find compromises that still align with their goals.
This individualized approach is especially important for conditions like endometriosis or infertility—particularly unexplained infertility. In those cases, we need to take a deep dive into their diet and lifestyle to uncover any potential gaps. It’s interesting (and frustrating) to me that infertility doctors often don’t talk much about how diet and lifestyle affect fertility. They tend to escalate interventions in conventional medicine, which can be fine, but I think we miss out by not exploring these complementary approaches sooner.
A lot of the research we have on diet and fertility comes from studies on IVF populations, mainly because that’s an easier group to study. But there’s so much value in integrating these fertility-boosting nutrients into a person’s diet from the start. It can help reduce the time it takes to conceive and possibly even minimize the need for more invasive interventions. I really believe in meeting each person where they are and looking at their unique needs to create a plan that’s tailored to them—whether they're dealing with infertility, PCOS, endometriosis, or another hormone-related condition.
How do stress and sleep affect hormone regulation, and what strategies do you use to help clients manage these aspects of their lifestyle for better hormonal health?
I think another important, yet often overlooked, aspect of managing hormonal health is the impact of stress and sleep. Both play crucial roles in regulating our hormones. For instance, getting adequate sleep helps maintain balance because our bodies naturally produce cortisol, the "wake-up" hormone, in the morning to help us start the day. But if we’re constantly stressed or stuck in a fight-or-flight mode, we're tapping into the sympathetic nervous system too much, which can cause elevated cortisol levels throughout the day.
Cortisol, while necessary in small amounts, becomes problematic when it's chronically elevated. It's pro-inflammatory and can lead to issues like central weight gain—much like what we see with steroid use. When cortisol stays elevated, it affects sleep, creates a cycle of stress, and can throw off other hormones as well. So, it's really important to break out of that constant fight-or-flight state and allow cortisol and other stress hormones like adrenaline to decrease. Otherwise, our bodies won’t prioritize reproduction or overall well-being.
This stress response is particularly relevant for conditions like hypothalamic amenorrhea, where the body suppresses menstruation because it’s in "survival mode" and can't focus on reproduction. Similarly, with PCOS, the adrenal hormone DHEA can be influenced by constant stress, further exacerbating symptoms. Having solid stress management techniques in place is key to balancing these hormones.
The need for stress management often leads me to recommend seeing a therapist to my clients if they don’t already have one, because the mental and emotional aspects are so deeply tied to physical health. I also talk about how stress impacts appetite. When we're in fight-or-flight mode, it can suppress our appetite, making it harder to get the nutrients we need to manage hormonal conditions.
Sleep, on the other hand, is just as vital. Without enough sleep, hunger hormones like ghrelin and leptin get thrown off, making us crave unhealthy foods and struggle to maintain proper nutrition. A good sleep routine, or sleep hygiene, is crucial. I often recommend turning off screens an hour or two before bed, winding down with activities like reading or meditation, and creating a calming environment to promote rest. It’s all interconnected, and building these healthy routines can make a huge difference in managing hormonal health.
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