What Does “Balance Your Hormones” Even Mean?

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Hormonal Health: Is It Really A Balancing Act?

Have you ever wondered what “balancing your hormones” actually means?

The popular view is that men’s hormones look like this:

Testosterone (less) ⟷ Testosterone (more)

…And that women’s hormones look more like this:

♀︎ Estrogen ↭ Progesterone ⤵︎

⇣⤷ FSH ⤦ ↴ ☾ ⤹⤷ Luteinizing Hormone ⤦

DHEA ↪︎ Gonadotrophin ⤾

↪︎ Testosterone? ⥅⛢

Clear as mud, right?

But, don’t worry, Supplements McHerbal Inc will sell you something guaranteed to balance your hormones!

How can a supplement (or dietary adjustment) “balance” all that hotly dynamic chaos, and make everything “balanced”?

The truth is, “balanced” in such a nebulous term, and this is why you will not hear endocrinologists using it. It’s used in advertising to mean “in good order”, and “not causing problems”, and “healthy”.

In reality, our hormone levels depend on everything from our diet to our age to our anatomy to our mood to the time of the day to the phase of the moon.

Not that the moon has an influence on our physiology at all—that’s a myth—but you know, 28 day cycle and all. And, yes, half the hormones affect the levels of the others, either directly or indirectly.

Trying to “balance” them would be quite a game of whack-a-mole, and not something that a “cure-all” single “hormone-balancing” supplement could do.

So why aren’t we running this piece on Friday, for our “mythbusting” section? Well, we could have, but the more useful information is yet to come and will take up more of today’s newsletter than the myth-busting!

What, then, can we do to untangle the confusion of these hormones?

Well first, let’s understand what they do, in the most simple terms possible:

  • Estrogen—the most general feminizing hormone from puberty onwards, busiest in the beginning of the menstrual cycle, and starts getting things ready for ovulation.
  • Progesteronesecondary feminizing hormone, fluffs the pillows for the oncoming fertilized egg to be implanted, increases sex drive, and adjusts metabolism accordingly. Busiest in the second half of the menstrual cycle.
  • Testosterone—is also present, contributes to sex drive, is often higher in individuals with PCOS. If menopause is untreated, testosterone will also rise, because there will be less estrogen
    • (testosterone and estrogen “antagonize” each other, which is the colorfully scientific way of saying they work against each other)
    • DHEA—Dehydroepiandrosterone, supports production of testosterone (and estrogen!). Sounds self-balancing, but in practice, too much DHEA can thus cause elevated testosterone levels, and thus hirsutism.
  • Gonadotrophin—or more specifically human chorionic gonadotrophin, HcG, is “the pregnancy hormone“, present only during pregnancy, and has specific duties relating to such. This is what’s detected in (most) pregnancy test kits.
  • FSH—follicle stimulating hormone, is critical to ovulation, and is thus essential to female fertility. On the other hand, when the ovaries stop working, FSH levels will rise in a vain attempt to encourage the ovulation that isn’t going to happen anymore.
  • Luteinizing hormone—says “go” to the new egg and sends it on its merry way to go get fertilized. This is what’s detected by ovulation prediction kits.

Sooooooo…

What, for most women, most often is meant by a “hormonal imbalance” is:

  • Low levels of E and/or P
  • High levels of DHEA and/or T
  • Low or High levels of FSH

In the case of low levels of E and/or P, the most reliable way to increase these is, drumroll please… To take E and/or P. That’s it, that’s the magic bullet.

Bonus Tip: take your E in the morning (this is when your body will normally make more and use more) take your P in the evening (it won’t make you sleepy, but it will improve your sleep quality when you do sleep)

In the case of high levels of DHEA and/or T, then that’s a bit more complex:

  • Taking E will antagonize (counteract) the unwanted T.
  • Taking T-blockers (such as spironolactone or bicalutamide) will do what it says on the tin, and block T from doing the jobs it’s trying to do, but the side-effects are considered sufficient to not prescribe them to most people.
  • Taking spearmint or saw palmetto will lower testosterone’s effects
    • Scientists aren’t sure how or why spearmint works for this
    • Saw palmetto blocks testosterone’s conversion into a more potent form, DHT, and so “detoothes” it a bit. It works similarly to drugs such as finasteride, often prescribed for androgenic alopecia, called “male pattern baldness”, but it affects plenty of women too.

In the case of low levels of FSH, eating leafy greens will help.

In the case of high levels of FSH, see a doctor. HRT (Hormone Replacement Therapy) may help. If you’re not of menopausal age, it could be a sign something else is amiss, so it could be worth getting that checked out too.

What can I eat to boost my estrogen levels naturally?

A common question. The simple answer is:

  • Flaxseeds and soy contain plant estrogens that the body can’t actually use as such (too incompatible). They’ve lots of high-quality nutrients though, and the polyphenols and isoflavones can help with some of the same jobs when it comes to sexual health.
  • Fruit, especially peaches, apricots, blueberries, and strawberries, contain a lot of lignans and also won’t increase your E levels as such, but will support the same functions and reduce your breast cancer risk.
  • Nuts, especially almonds (yay!), cashews, and pistachios, contain plant estrogens that again can’t be used as bioidentical estrogen (like you’d get from your ovaries or the pharmacy) but do support heart health.
  • Leafy greens and cruciferous vegetables support a lot of bodily functions including good hormonal health generally, in ways that are beyond the scope of this article, but in short: do eat your greens!

Note: because none of these plant-estrogens or otherwise estrogenic nutrients can actually do the job of estradiol (the main form of estrogen in your body), this is why they’re still perfectly healthy for men to eat too, and—contrary to popular “soy boy” social myths—won’t have any feminizing effects whatsoever.

On the contrary, most of the same foods support good testosterone-related health in men.

The bottom line:

  • Our hormones are very special, and cannot be replaced with any amount of herbs or foods.
  • We can support our body’s natural hormonal functions with good diet, though.
  • Our hormones naturally fluctuate, and are broadly self-correcting.
  • If something gets seriously out of whack, you need an endocrinologist, not a homeopath or even a dietician.

In case you missed it…

We gave a more general overview of supporting hormonal health (including some hormones that aren’t sex hormones but are really important too), back in February.

Check it out here: Healthy Hormones And How To Hack Them

Want to read more?

Anthea Levi, RD, takes much the same view:

❝For some ‘hormone-balancing’ products, the greatest risk might simply be lost dollars. Others could come at a higher cost.❞

Read: Are Hormone-Balancing Products a Scam?

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  • Science of Yoga – by Ann Swanson

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    There are a lot of yoga books out there to say “bend this way, hold this that way” and so forth, but few that really explain what is going on, how, and why. And understanding those things is of course key to motivation and adherence. So that’s what this book provides!

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    Click here to check out Science of Yoga, and optimize your practice!

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  • Healthy Made Simple – by Ella Mills

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Often, cookbooks leave a gap between “add the beans to the rice, then microwave” and “delicately embarrass the green-shooted scallions with assiduous garlic before adding to the matelote of orrazata flamed in Sapient Pear Brandy”. This book fills that gap:

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  • Sweet Potato vs Cassava – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing sweet potato to cassava, we picked the sweet potato.

    Why?

    For any unfamiliar with cassava, it’s also called manioc or yuca/yucca, and it’s a tuber that can be used a lot like sweet potato. It’s popular in S. America, often in recipes that aren’t the healthiest (deep-fried chunky “cassava chips” are popular in Brazil, for example, and farofa, a flour made from cassava, is less healthy even than refined white flour from wheat), but today we’re going to judge it on its own merit—since after all, almost anything can be deep-fried and many things can be turned into flour, but it doesn’t mean we have to do that.

    Let’s talk macros first: sweet potato has nearly 2x the protein, while cassava has nearly 2x the carbs. As for fiber to soften those carbs’ impact on our blood sugars, well, sweet potato has about 2x the fiber. All in all for macros, a clear and easy win for sweet potato.

    Important note: as for the impact that has on glycemic index: the exact glycemic index will depend on what you do with it (different cooking methods change the GI), but broadly speaking, sweet potatoes are considered a medium GI food, while cassava is a very high GI food, to the point that it’s higher than sucrose, and nearly equal to pure glucose. Which is impressive, for a tuber.

    In terms of vitamins, sweet potato’s famously high vitamin A content raises the bar, but it’s not all it has to offer: sweet potato has more of vitamins A, B1, B2, B3, B5, B6, E, and K, while cassava has more of vitamins B9 and choline. Just for amusement’s sake, let’s note that the sweet potato has over 1,478x the vitamin A content. In any case, the vitamins category is another clear win for sweet potato.

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    In short: definitely a case of “the less widely-available option is not necessarily the healthier”!

    Want to learn more?

    You might like to read:

    Glycemic Index vs Glycemic Load vs Insulin Index

    Take care!

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    The famous “small glass of red per day” is, as is quite well-established now in science, but not so much in popular culture, known to be not a good idea.

    What most people don’t know

    Rethinking “One Drink a Day”:

    • Outdated beliefs and flawed studies:
      • The idea that “one drink a day is healthy” stems from flawed associative studies that included…
        • unhealthy former heavy drinkers in the zero-drinks category, and
        • healthy older individuals who continued light drinking due to good health, not because alcohol contributed to it, in the drinkers category
      • In other words, they looked at former alcoholics whose health was ruined by drinking and said “aha, non-drinkers have bad health”, and looked at the survivors of survivorship bias and said “aha, light drinking is the key to good health”. Which of course is terrible science propped up by terrible abuse of statistics propped up by shoddy methodology.
    • New research findings:
      • A 2022 UK Biobank Study showed that even one drink a day leads to brain shrinkage, neuron death, and cognitive decline.
      • Another study on CVD disproved the notion that light drinking benefits heart health once confounding variables were removed.
      • There are plenty more, and at 10almonds we’ve done a main feature about it, but for now, you get the idea.

    Some other things you should know:

    Ethanol and acetaldehyde damage neurons responsible for impulse control, judgment, motor coordination, and memory formation, leading to cognitive decline. The feeling of being drunk results from the suppression and damage of these neurons. But while the drunk feeling wears off, the damage to neurons does not.

    Alcohol causes cumulative DNA damage in neurons, accelerates brain aging, and prevents the formation of new neurons, similar to a slow, gradual stroke.

    Broader Health Impacts of Alcohol

    We’ve said it before, and we’ll say it again: alcohol is bad for pretty much everything.

    Here are some examples mentioned in the video:

    • Neurodegenerative diseases: heavy drinking increases the risk of Alzheimer’s, particularly in those genetically predisposed.
    • Sleep disruption: alcohol reduces deep, restful sleep and hampers the brain’s natural detox process overnight, contributing to morning grogginess.
    • Inflammation and immune suppression: alcohol increases inflammation, exacerbates autoimmune diseases (like psoriasis and arthritis), and weakens immune function.
    • Cancer risk: alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer, linked to various cancers, especially breast cancer. Even light drinking increases breast cancer risk.
    • Hormonal imbalances: in women, alcohol heightens PMS symptoms, reduces fertility, and increases testosterone. In men, it lowers sperm quality and disrupts hormones.

    For more on all of these and more, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

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    Take care!

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  • Popcorn vs Peanuts – Which is Healthier

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing air-popped popcorn to peanuts (without an allergy), we picked the peanuts.

    Why?

    Peanuts, if we were to list popular nuts in order of healthfulness, would not be near the top of the list. Many other nuts have more nutrients and fewer/lesser drawbacks.

    But the comparison to popcorn shines a different light on it:

    Popcorn has very few nutrients. It’s mostly carbs and fiber; it’s just not a lot of carbs because the manner of its consumption makes it a very light snack (literally). You can eat a bowlful and it was perhaps 30g. It has some small amounts of some minerals, but nothing that you could rely on it for. It’s mostly fresh air wrapped in fiber.

    Peanuts, in contrast, are a much denser snack. High in calories yes, but also high in protein, their fats are mostly healthy, and they have not only a fair stock of vitamins and minerals, but also a respectable complement of beneficial phytochemicals: mostly assorted antioxidant polyphenols, but also oleic acid (as in olives, good for healthy triglyceride levels).

    Another thing worth a mention is their cholesterol-reducing phytosterols (these reduce the absorption of dietary cholesterol, “good” and “bad”, so this is good for most people, bad for some, depending on the state of your cholesterol and what you ate near in time to eating the nuts)

    Peanuts do have their clear downsides too: its phytic acid content can reduce the bioavailability of iron and zinc taken at the same time.

    In summary: while popcorn’s greatest claim to dietary beneficence is its fiber content and that it’s close to being a “zero snack”, peanuts (eaten in moderation, say, the same 30g as the popcorn) have a lot to contribute to our daily nutritional requirements.

    We do suggest enjoying other nuts though!

    Read more: Why You Should Diversify Your Nuts!

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    Learn to Age Gracefully

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  • What Size Breakfast Is Best, By Science?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    “Breakfast is the most important meal of the day”, the popular wisdom goes. But, what should it consist of, and how much should we be eating for breakfast?

    It has been previously established that it is good if breakfast is the largest meal of the day:

    Mythbusting Breaktime

    …with meals getting progressively smaller thereafter.

    Of course, very many people do the inverse: small (or skipped) breakfast, moderate lunch, larger dinner. This, however, is probably more a result of when eating fits around the modern industrialized workday (and thus gets normalized), rather than actual health considerations.

    So, what’s the latest science?

    A plucky band of researchers led by Dr. Karla-Alejandra Pérez-Vega investigated the importance of breakfast in the context of heart health. This research was done as part of a larger study into the effects of the Mediterranean Diet on cardiovascular health, so if anyone wants a quick recap before we carry on, then:

    The Mediterranean Diet: What Is It Good For? ← the answer, by the way, is “pretty much everything”

    …and there are also different versions that each use the Mediterranean Diet as the core, while focussing extra on a different area of health, including one to make it extra heart-healthy:

    Four Ways To Upgrade The Mediterranean ← most anti-inflammatory / gut-healthiest / heart-healthiest / brain-healthiest

    What they found

    In their sample population (n=383) of Spanish adults aged 55–75 with pre-diagnosed metabolic syndrome who, as part of the intervention of this 36-month interventional study, had now for the past 36 months been on a Mediterranean diet but without specific guidance on portion sizes:

    • Participants with insufficient breakfast energy intake had the highest adiposity (which is a measure of body fat expressed as a percentage of total mass)
    • Participants with low or high (but not moderate) breakfast energy intake had the larger BMI and waist circumference over time
    • Participants with low or high (but not moderate) breakfast energy intake had higher triglyceride and lower HDL (good) cholesterol levels
    • Participants who consumed 20–30% of their daily calories at breakfast enjoyed the greatest improvements in lipid profiles, with lower triglycerides and higher HDL (good) cholesterol levels
    • Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had higher blood pressure levels
    • Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had higher blood sugar levels
    • Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had lower estimated glomerular filtration rate (which is an indicator of kidney function)
    • Participants with higher breakfast quality (higher adherence to Mediterranean Diet) had lower waist circumference, higher HDL cholesterol, and better kidney function

    You can see the paper itself here in the Journal of Nutrition, Health, and Aging:

    Breakfast energy intake and dietary quality and trajectories of cardiometabolic risk factors in older adults

    What this means

    According to this research, the heart-healthiest breakfast is:

    • not skipped
    • Mediterranean Diet adherent
    • within the range of of 20–30% of the total calories for the day

    Want to make it even better?

    Consider:

    Before You Eat Breakfast: 3 Surprising Facts About Intermittent Fasting

    Enjoy!

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