Title : Low-carb diets do Mess Up Women's Hormones?
link : Low-carb diets do Mess Up Women's Hormones?
Low-carb diets do Mess Up Women's Hormones?
However, despite the low carb diets are great for some people, that can cause problems for others.
For example, after a very low carbohydrate diet for a long time you can alter hormones in some women.
Eating too few carbohydrates has been associated with menstrual cycle disorders, fertility problems and poor sleep quality.
but has been associated with poor bone health, anxiety and depression. Some women have even reported resistance to weight loss or weight gain.
This article explores how low-carbohydrate diets can affect a woman's hormones.
Low-Carb and low-calorie diets can affect the adrenal glands of women
Your hormones are regulated by three major glands:
- hypothalamic :. found in the brain
- Pituitary :. found in the brain
- adrenals :. located on top of the kidneys
The three glands interact in complex ways to maintain their hormones in balance. This is known as the hub hypothalamic-pituitary-adrenal (HPA) .
The HPA axis is responsible for regulating your stress levels, mood, emotions, digestion, immune system, sexual desire, metabolism , energy levels and more .
The glands are sensitive to things like calorie intake levels , stress and exercise.
The long-term stress can cause overproduction of hormones cortisol and norepinephrine, creating an imbalance that increases pressure on the hypothalamus, pituitary and adrenal glands ( 2 ).
This constant pressure over time can lead to HPA axis dysfunction, sometimes referred to the controversy as "adrenal fatigue" ( 3 ) is made.
Symptoms include fatigue, weakened immune system and increased risk of health problems long term, such as hypothyroidism, inflammation , diabetes and mood disorder.
Many sources suggest that a very low calorie diet or carbohydrates can also act as a stressor, causing HPA dysfunction.
In addition, some evidence suggests that low-carb diets may cause increased production of cortisol (the "stress hormone"), worsening the problem ( 4 ).
A study found that regardless of weight loss , a low carbohydrate diet increased cortisol levels compared with moderate-fat diet moderate carbohydrate ( 5 ).
Conclusion :. Eating too few calories or carbohydrates and experiencing chronic stress can alter the HPA axis, causing hormonal problems
A diet low in carbohydrates may cause irregular menstrual cycles or amenorrhea in some women
If you do not eat enough carbohydrates, you may experience irregular menstrual cycles or amenorrhea.
The amenorrhea is defined as the menstrual cycle of a woman being away for 3 months or more.
The most common cause of amenorrhea hypothalamic amenorrhea is caused by very few calories, very few carbohydrates, weight loss, stress or overexertion ( 6 ).
amenorrhea occurs due to the fall in the levels of different hormones such as gonadotropin-releasing hormone (GnRH), which begins the menstrual cycle ( 7 ).
This results in a domino effect, causing a decrease in the levels of other hormones such as luteinizing hormone (LH) follicle-stimulating hormone (FSH), estrogen, progesterone and testosterone ( 8 ).
These changes may delay some functions in the hypothalamus, the brain region responsible for the release of the hormone.
Low levels of leptin , a hormone produced by fat cells, is another possible cause of amenorrhea and irregular menstruation. Evidence suggests that women need a certain level of leptin to maintain normal menstrual function ( 9 10 ).
If your calorie intake is too low or carbohydrates, can be suppressed leptin levels and interfere with the ability of leptin to regulate their reproductive hormones. This is particularly true for women with low weight or lean on a low carb diet.
However, evidence of amenorrhea in low-carb diets is scarce. Studies reported amenorrhea as a side effect usually only performed on women who follow a low carbohydrate diet predominantly for a long period of time ( 11 ).
One study followed 45 teenagers in a (diet very low in carbohydrates) ketogenic diet for 6 months. 45% experienced menstrual problems and 6 experienced amenorrhea ( 12 ).
Conclusion :. following a very low carbohydrate diet (ketogenic) for a long period of time can cause irregular menstrual cycles or amenorrhea
Carbohydrates can be beneficial for thyroid function
The thyroid gland produces two hormones: thyroxine (T4) and triiodothyronine (T3).
These two hormones are necessary for a wide range of bodily functions.
Among them, respiration, heart rate, nervous system, body weight, temperature control, cholesterol levels and the menstrual cycle.
T3, the active thyroid hormone, is very sensitive to the intake of calories and carbohydrates. If calorie or carbohydrate intake is too low, reverse T3 levels drop and increased levels T3 (rT3) ( 13 14 ).
Reverse T3 is a hormone that blocks the action of T3. Some studies have shown that ketogenic diets reduce levels of T3.
One study found that levels of T3 was reduced by 47% for 2 weeks in people who consume a diet without carbohydrates. By contrast, people who consume the same calories but at least 50 grams of carbohydrates daily experienced no change in the levels of T3 ( 14 ).
Low T3 and rT3 high levels can slow your metabolism, resulting in symptoms such as weight gain, fatigue, poor concentration, low mood and more.
One study found that after one year, a diet consisting of moderate carbohydrate (46% of total energy intake) had more positive effects on mood than a long-term diet of carbohydrates very low (4% of total energy intake) in overweight and obese adults ( 15 ).
Conclusion: Very low carbohydrate diets can cause decreased thyroid function in some people. This can lead to fatigue, weight gain and low mood.
The low-carb diets may affect fertility
The amount and type of carbohydrates consumed are associated with fertility levels of women .
For example, consumption of both too many and too few carbohydrates has been associated with reduced fertility ( 16 ).
follow a very low-carbohydrate diet for an extended period of time can disrupt hormones, causing amenorrhea or irregular menstrual cycles. This can reduce fertility and make it harder for a woman to get pregnant ( 10 17 18 19 ).
Conclusion :. Some evidence suggests that following a very low carbohydrate diet for a long period of time can affect menstruation and fertility in women
How many carbs should you eat?
The optimal amount of carbohydrates in the diet varies for each individual.
Many experts in the field recommend that you consume 15-30% of total calories as carbohydrates.
For most women, this usually amounts to about 75-150 grams per day, although some may find a higher or lower intake of carbohydrates to be more beneficial.
A moderate carbohydrate intake may be better for some women
Some women may do better to consume a moderate amount of carbohydrates, or about 100-150 grams per day. This includes women who:
- are very active and fight for recovery after training.
- has underactive thyroid, despite taking medication ( 14 ).
- The struggle to lose weight or start to gain weight, even on a low carb diet.
- have no menstruation or having an irregular cycle.
- has been on a very low carbohydrate diet for an extended period of time.
- are pregnant or breastfeeding .
For these women, the benefits of a moderate-carbohydrate diet may include weight loss, better levels of mood and energy, normal menstrual function and better sleep .
Other women, like athletes or those trying to gain weight , you can find a daily carbohydrate intake of more than 150 grams, appropriate.
Conclusion :. consumption moderate carbohydrates may benefit some women, including those who are very active or have menstrual problems
A low carbohydrate intake may be better for Other
Some women can do better adherence to a diet low in carbohydrates is below 100 grams per day. This includes women who:
- are overweight or obese.
- are very sedentary.
- Having epilepsy ( 20 ).
- have polycystic ovary syndrome (PCOS), fibroids or endometriosis ( 21 ).
- Experience yeast overgrowth.
- Having insulin resistance ( 22 ).
- diagnosed with type 1 diabetes or type 2 ( 22 ).
- is a neurodegenerative disease such as Alzheimer's or Parkinson ( 23 ).
- are certain forms of cancer ( 23 ).
Here's more information about the amount of carbohydrates you should eat .
Conclusion :. A low carbohydrate intake may benefit women with obesity, epilepsy, diabetes, polycystic ovary syndrome (PCOS) and other conditions
Take Home Message
evidence suggests that hormones women are sensitive to energy availability, which means that very few calories or carbohydrates can cause imbalances.
Such imbalances can have serious consequences, including impaired fertility, low mood and even weight gain.
However, most evidence suggests that these effects are usually observed only in women in a long-term, very low carbohydrate diet (less than 50 grams per day).
Everyone is different, and the optimal intake of carbohydrates varies widely among individuals. There is no one-size-fits-all solution on nutrition.
Some people work best in a very low carbohydrate diet, while others work best in a moderate diet high in carbohydrates.
To find out what works best for you, you should experiment and adjust your carbohydrate intake depending on how you look, feel and act.
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