With the summer approaching, are you starting to feel conscious of your weight/body? Are you considering an intense summer diet? Perhaps you have a holiday booked for the summer and are wondering if your clothes will fit? “How will I look in a swimsuit?” “Do I have my beach body”? [whatever ‘’beach body’’ is(!)] And you suddenly decide “enough is enough”, and you will “hit it hard” from today — only a few weeks and you’ll lose shed the kilos you want to be ready for that holiday.

You can decide to go on a Keto diet, Juice diet, low-calorie diet etc., and they all may give you the desired result, but it comes at a great cost. While maintaining a healthy lifestyle and achieving personal fitness goals are admirable endeavours, it is crucial to recognise the potential risks associated with intense dieting. At ScreenMe, we want to highlight the often-overlooked issue of hormonal imbalance in females caused by extreme dieting practices. Understanding the intricate relationship between dieting and hormonal health can promote a more holistic and sustainable approach to wellness.

A study published in the journal Fertility and Sterility in 2011 examined the association between intense dieting and hormonal changes in women. The findings indicated that women with severe dietary restrictions exhibited hormonal imbalances, including reduced estrogen levels, progesterone, and luteinising hormone (LH). These imbalances can contribute to disrupted menstrual cycles, absence of menstrual periods and fertility issues.

The Delicate Balance of Hormones:

Hormones play a vital role in regulating various bodily functions, including metabolism, mood, energy levels, and reproductive health. In females, the delicate interplay of hormones orchestrates menstrual cycles, fertility, and overall well-being. However, intense dieting, characterised by severe caloric restriction and excessive exercise, can disrupt this delicate balance, triggering hormonal imbalances that may have far-reaching consequences.

1. Caloric Deficiency and the Hypothalamic-Pituitary-Ovarian Axis:

A low-calorie diet can cause hormonal imbalances in females because it affects a system in the body called the hypothalamic-pituitary-ovarian (HPO) axis. This system is responsible for controlling the hormones involved in menstrual cycles. Severely restricting your calorie intake signals the brain’s hypothalamus to reduce the production of gonadotropin-releasing hormone (GnRH). This decrease in GnRH leads to lower levels of luteinising hormone (LH) and follicle-stimulating hormone (FSH). As a result, the normal process of releasing eggs from the ovaries during ovulation is disrupted, causing irregular or missed periods in females.

2. Leptin and Reproductive Health:

Leptin, often referred to as the “satiety hormone,” plays a critical role in energy balance and reproductive health. In cases of intense dieting, when your body fat percentage drops significantly, leptin levels plummet. This decline signals the hypothalamus that the body is in a state of starvation, triggering a cascade of hormonal adaptations to conserve energy. Consequently, the hypothalamus suppresses the release of GnRH, leading to menstrual irregularities, amenorrhea (absence of menstruation), and potentially compromising fertility.

3. Cortisol and Stress Response:

Intense dieting can evoke a physiological stress response, leading to elevated cortisol levels. Cortisol, known as the “stress hormone,” is necessary in moderation to help your body respond to stressors. However, prolonged exposure to high levels of cortisol can disrupt the delicate balance of other hormones, including estrogen and progesterone. This disruption can contribute to irregular menstrual cycles, exacerbate premenstrual syndrome (PMS) symptoms, and potentially impact overall well-being.

The Road to a Sustainable Approach:

While achieving a healthy and fit body is a worthwhile goal, it is crucial to prioritise long-term well-being over short-term aesthetic gains. Instead of resorting to intense dieting, consider the following sustainable approaches:

•  Balanced Nutrition: Focus on consuming a well-rounded diet that includes a variety of nutrient-dense foods. Aim for an appropriate caloric intake that supports overall health and energy balance.

• Mindful Exercise: Engage in physical activities that you enjoy and that promote overall strength and cardiovascular fitness. Avoid excessive exercise that strains the body and perpetuates the cycle of caloric restriction.

• Adequate Rest and Stress Management: Prioritise quality sleep and engage in stress-reducing practices such as meditation, yoga, or spending time in nature. You can help regulate cortisol and promote hormonal balance by managing stress levels.

• Consult with Professionals: If you have concerns about your hormonal health or are considering embarking on a specific diet or exercise regimen, consult with healthcare professionals, including registered dietitian, endocrinologists, and gynaecologists

At ScreenMe, we have a great team of scientists, nutritionists and medical doctors to take care of you and your health goals. Our hormonal health at-home test kit will give you an in-depth look at your reproductive and hormonal health. By embracing sustainable approaches to nutrition, exercise, and stress management, you can prioritise your long-term health and well-being. Let’s move away from the harmful dieting culture and embrace a more holistic and balanced approach to achieving our fitness goals.

Fariba Khonsari

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