The low carbohydrate diet upsets the hormones in some women?

The low carbohydrate diet, what interest?

Studies have shown that diets low in carbohydrates can cause weight loss and improve metabolism.

However, even though low carb diets are great for some people, they can cause problems for other people.

For example, following a very low carbohydrate diet over a long period of time may disturb some women's hormones.

This article explores how low-carbohydrate diets can affect some women's hormones.

Poor Diets in Carbohydrates and Calories Can Affect Women's Adrenal Glands

Your hormones are regulated by three important glands:

· The hypothalamus: located in the brain.

· The pituitary: located in the brain.

· The adrenal glands: located at the top of the kidneys.

These three glands interact in complex ways to maintain the balance of your hormones. This is known as the hypothalamic-pituitary-adrenal (HPA) axis.

The HHS axis is responsible for regulating your stress levels, moods, emotions, digestion, immune system, libido, metabolism, energy levels and more.

Glands are sensitive to things like calorie absorption, stress and exercise.

Long-term stress can cause overproduction of cortisol and norepinephrine hormones, creating an imbalance that increases pressure on the hypothalamic, pituitary and adrenal glands.

This continued pressure may eventually lead to HHS axis dysfunction, sometimes referred to as "adrenal fatigue" .

Symptoms include fatigue, a weakened immune system and greater risk of long-term health problems such as hypothyroidism, inflammation, diabetes and mood swings.

Many sources suggest that a diet that is too low in calories or carbohydrates can also act as a stressor, causing HHS dysfunction.

In addition, some research suggests that diets low in carbohydrates may cause increased production of cortisol (the "stress hormone"), which makes the problem worse .

One study also found that, without taking into account weight loss, a low carbohydrate diet increased cortisol levels compared to a moderate to fat and moderate carbohydrate diet .

Keep in mind: Eating too few carbohydrates or calories and experiencing chronic stress can disrupt the HHS axis, causing hormonal problems.

A low carbohydrate diet can cause irregular menstrual cycles or amenorrhea in some women

If you do not eat enough carbohydrates, you can experience irregular menstrual cycles or amenorrhea.

Amenorrhea is defined as the absence of a woman's menstrual cycle for 3 months or more.

The most common cause of amenorrhea is hypothalamic amenorrhea, caused by too few calories, too little carbohydrate, weight loss, stress, or too much exercise .

Amenorrhea occurs because of a decrease in the levels of several different hormones, such as gonadotropin releasing hormone (GnRH), which triggers the menstrual cycle .

This results in a domino effect, causing a drop in the levels of other hormones such as luteinizing hormone (LH), follicle stimulating hormone (FSH), estrogen, progesterone and testosterone .

These changes may slow down some features in the hypothalamus, the region of the brain responsible for the release of hormones.

Low levels of leptin, a hormone produced by fat cells, is another potential cause of amenorrhea and irregular menstruation. Research suggests that women need some level of leptin to maintain normal menstrual function .

If your carbohydrate or calorie intake is too low, it may suppress your leptin levels and interfere with leptin's ability to regulate your reproductive hormones. This is especially true for thin or underweight women on a low carb diet.

However, research on amenorrhea due to a low carbohydrate diet is rare. Studies that report amenorrhea as a side effect have generally been reported in women who were on a predominantly low carbohydrate diet for a long period of time .

One study followed 20 adolescents on a ketogenic diet (very low carbohydrate) for 6 months. 45% of them had menstruation problems and 6 of them had amenorrhea .

What to Remember: Following a very low carbohydrate diet over a long period of time can cause menstruation Carbohydrates may be beneficial for thyroid functions

Your thyroid glands produce two hormones: thyroxine (T4) and triiodothyronine (T3).

These two hormones are needed for a wide range of body functions.

This includes breathing, heartbeat, nervous system, weight, temperature control, cholesterol levels and the menstrual cycle.

T3, the active hormone of the thyroid, is very sensitive to the absorption of calories and carbohydrates. If the absorption of calories or carbohydrates is too low, T3 levels decrease and T3 reverse (rT3) rates increase .

Inverse T3 is a hormone that blocks the action of T3. Some studies have shown that ketogenic diets reduce T3 levels.

One study found that T3 levels decreased by 47% in two weeks in people consuming a carbohydrate-free diet. Conversely, people consuming the same number of calories but at least 50 grams of carbohydrate daily have not experienced any change in T3 levels .

Low levels of T3 and elevated rT3 can slow down your metabolism, resulting in symptoms such as weight gain, fatigue, poor concentration, low morale, and more.

One study found that after 1 year, a diet consisting of moderate carbohydrate consumption (46% of total energy intake) had more positive effects on morals than a long-term diet very low in carbohydrates (4% of total energy intake) in overweight and obese adults .

Keep in mind: Diets that are low in carbohydrates may cause decreased thyroid function in some people. This can result in fatigue, weight gain and low morale.

How much carbohydrate should you absorb?

The optimal amount of dietary carbohydrate varies by individual.

Many experts in the field recommend that you consume 15 to 30% of your total calories as a carbohydrate.

For most women, this usually equates to about 75-150 grams each day, although some may find that absorption of a smaller or larger amount of carbohydrate is more beneficial to them.

Moderate absorption of carbohydrates may be more beneficial for some women

Some women may feel better with a moderate amount of carbohydrate, about 100 to 150 grams per day. This includes women who:

· Are very active and had trouble recovering from a workout.

· Have an underactive thyroid, despite taking medications .

· Have had a hard time losing weight or starting to gain weight even during a low carb diet.

· No longer have their period or have an irregular cycle.

· Have followed a very low carbohydrate diet over a long period.

· Are pregnant or breastfeeding.

For these women, the benefits of a moderate carbohydrate diet may include weight loss, better mood and energy, normal menstrual function, and better sleep.

Other women, such as athletes or those trying to gain weight, may find that a daily intake of more than 150 grams of carbohydrates is appropriate.

Keep in mind: Moderate carbohydrate absorption may be beneficial for some women, especially those who are very active or have menstrual problems.

Low carbohydrate intake may be more beneficial for others

Some women feel better by continuing a low carb diet with less than 100 grams a day. This includes women who:

· Are overweight or obese.

· Are very sedentary.

· Suffer from epilepsy .

· Have polycystic ovarian syndrome (PCOS), uterine fibroids, or endometriosis .

· Experiment with yeast overgrowth.

· Are insulin resistant .

· Have been diagnosed with type 1 or type 2 diabetes .

· Have a neurodegenerative disease such as Alzheimer's or Parkinson's .

· Suffer from some form of cancer .

Here is more information on how much carbohydrate you should eat.

Keep in mind: Low carbohydrate intake may be beneficial for women who are obese, with epilepsy, diabetes, polycystic ovarian syndrome (PCOS), and other health problems.

Key message

Research suggests that women's hormones are sensitive to available energy, which means that too few calories or carbohydrates can lead to imbalances.

These imbalances can have very serious consequences, which include impaired fertility, bad mood and even weight gain.

However, most research suggests that these effects are usually only visible for women who follow a very low carbohydrate di However, most research suggests that these effects are usually only visible for women who follow a very low carbohydrate diet over the long term (less than 50 grams per day).

Everyone is different and the optimal intake of carbohydrates vary greatly among individuals. There is no solution that works for everyone in nutrition.

Some people work better on a very low carbohydrate diet, while others work better on a moderate to high carbohydrate diet.

To find what works best for you, you should experiment and adjust your carbohydrate intake according to your appearance, how you feel and your physical performance.

sources

authoritynutrition.com

vulgariz.com