Female hormones and nutrition

In recent decades, the global scientific community has increasingly focused its attention on the incidence of nutrition and physical activity in the prevention of many types of chronic degenerative diseases, such as cardiovascular diseases, type 2 diabetes, Alzheimer's and tumours. For some years now, the differences between the specific problems affecting the male and female sexes have been analysed, creating the so-called gender medicine.

The research also revealed differences in terms of nutritional needs, especially in women of childbearing age. The menstrual cycle, in fact, has a duration of about 28 days, a bit like what happens with the phases of the moon. And while the moon changes appearance and orientation, week after week, the female body also changes in many ways, more or less perceptible. Indeed, the hormonal change that accompanies ovulation can influence mood, appetite and physical appearance.

The first day is the beginning of menstruation. In this phase, there is a collapse of the hormonal levels of both estrogen and progesterone and the amount of iron lost is responsible for the sense of tiredness and fatigue.

In the middle of the cycle, the actual ovulation takes place, that is the rupture of the follicle with the release of the egg, which begins its journey towards the uterus: these are the fertile days of the month and the female body enjoys a sort of state of grace, with the skin appearing at its best.

All these effects are due to the rising of estrogens that have a pre-ovulatory peak of their own and then remain high throughout the next phase, until the arrival of menstruation.

Immediately after ovulation, however, the level of progesterone also increases which, together with testosterone (which peaks in the second week of the menstrual cycle and remains stable in the third), is responsible for the hyper production of sebum, so the skin of the face is oilier and greasy, with a possible appearance of blemishes and blackheads.

Progesterone itself is responsible for intestinal discomforts such as bloating, nausea, colitis, constipation or diarrhoea and water retention, which can result in one or two extra pounds on the scale. Clearly, this is a passing fluctuation, due to the greater accumulation of liquids in the body. In this phase the so-called premenstrual syndrome may appear.

The last days of the cycle, that is those that precede the arrival of menstruation, are characterized by the decline in progesterone and estrogen levels. The decrease of the latter, affecting the activity of some neurotransmitters, can lead to quite intense headaches. In addition, serotonin (the so-called good mood hormone) collapses and cortisol rises, triggering the "nervous hunger" effect in the body where food takes on a soothing effect.

Thus, the interaction of female sex hormones during the ovarian cycle influences appetite and eating behaviour, regulated by the brain region called the hypothalamus. Estrogens, progesterone and androgens (testosterone in the first place) are modulators of food intake and energy balance, which exert a direct peripheral action on adipose tissue.

According to recent analysis, the average food intake is lower in the pre-ovulatory period when estradiol levels are higher, to instead reach the maximum peak in the pre-menstrual period when the progesterone is higher and the serotonin level in the brain is lower, which explains the greater desire for sweet foods.

 Therefore, to avoid unpleasant weight gains, it is advisable to take carbohydrates with a low glycaemic index, typically represented by whole grains with abundant vegetables and fruit associated with oil seeds as well as nuts, whose good fats and the B vitamins contained ensure sense of satiety and help cope with nervous hunger attacks. A few extra-dark chocolate cubes are allowed which, thanks to the tryptophan content, which is then transformed into serotonin, promote good humour. Estrogens have a potential beneficial effect on weight loss, which is why reducing is simpler by manipulating the levels of these hormones with diet and targeted physical activity.

During menopause, precocious (before the age of 40) or late (after 50) which is, in addition to the appearance of symptoms such as sleep disorders, mood instability, hot flashes and vaginal dryness, important changes also occur at the level of fat metabolism, as the decrease in estrogen affects the increase in LDL (bad cholesterol) and the decrease in HDL (the good one) with a greater risk for the cardiovascular system.

Another related risk is the possible onset of osteoporosis since it is precisely the estrogens that regulate the balance between bone synthesis and destruction, so, reducing them alters the balance by moving it towards destruction.
For this reason, it is important to take adequate quantities of calcium with the diet together with the addition of vitamin D, mainly derived from vegetables, or contained in vegetables, especially in crucifers, in oil seeds and nuts - almonds in particular - as well as in soy and derivatives.

All these foods are useful because they contain isoflavones and phytoestrogens, ideal for combating hot flashes and sweats. Obviously, consistent physical activity is also recommended, alternating between aerobic and anaerobic exercises, relying on a personal trainer.