How Dieting Affects Our Hormones
WE LIVE IN DIET CULTURE
It seems like everywhere you go someone is talking about dieting or the pursuit of weight loss in some form. According to the CD 49.1% of adults in the U.S. had been on a diet in the last year. And not surprisingly, about 35% of dieting becomes obsessive and 20-25% of those that diet will develop an eating disorder. While diets may seem so normalized today, restricting our nutritional intake can put a tremendous amount of stress on our bodies. Eating less than what your body needs can negatively impact our hormones responsible for metabolism, mood, energy, hunger and satiety and reproductive health. Many of the therapists at East Side Therapy specialize in eating disorder recovery and can work with you, alongside a registered dietitian, to address these concerns before they take a real toll on your health.
cortisol and insulin resistance
Long term dietary restriction can result in an elevation of the stress hormone, cortisol, and increased insulin resistance. Having chronic elevated cortisol levels results in high levels of glucose in our blood stream, muscle loss, increased fat stores and suppresses our immune system. While cortisol has the body release glucose, insulin is the hormone responsible for glucose regulation. Initial restriction may lead to more insulin sensitivity, however, long term restriction can lead to the body developing insulin resistance resulting in a higher risk of type 2 diabetes.
THYROID and METABOLISM
When dieting we might feel a burst of energy and hope at first, but then that turns into feeling more sluggish and wiped out. Our thyroid and metabolism are also greatly affected by dieting. The thyroid hormones, T3 and T4, regulate our metabolic rate. When we restrict, the body adapts by producing less of these hormones, therefore slowing down our metabolism. Suppressed thyroid function can result in fatigue, weight gain, depression, hair loss, dry skin, menstrual irregularities and constipation.
impact on hunger cues
Have you ever been on a diet and after a while you develop a ravenous hunger that can’t be satisfied? There is a reason for that. Restricting also results in high levels of ghrelin and low levels of leptin. Ghrelin is the hormone that signals your brain to stimulate appetite. When levels of ghrelin are elevated we feel hungrier. While ghrelin is responsible for hunger, leptin is the hormone responsible for fullness. It signals the brain to stop eating by inhibiting hunger. So, when ghrelin is elevated and leptin is decreased we tend to feel hungrier and need more food to feel any levels of fullness. This explains why we feel so hungry on diets.
reproductive hormones
Long term dietary restriction also has an effect on reproductive hormones as well. Estrogen levels are decreased, which can lead to loss of bone density that eventually results in osteoporosis. People who menstruate may experience irregular cycles and those that don’t may have reduced testosterone, therefore affecting one’s ability to reproduce. Hormone imbalances also affect our mental health, often resulting in anxiety, depression and mood swings.
SO, WHAT DO WE DO?
What can help us feel good and look after our health without wreaking havoc on our whole mind, body and spirit? It is really helpful to find balance and variety in your diet. You can eat in a way that feels good to you without deprivation and restriction. Find pleasure and satisfaction with food and food experiences while also practicing mindfulness to allow you to be present and connected to your body and the food. Working with a dietitian that practices intuitive eating, health at every size, mindfulness etc can be really helpful in finding your structure and balance without falling into restrictive patterns.
EXPLORE YOUR RELATIONSHIP WITH FOOD AT EAST SIDE THERAPY
Taking a closer look at your beliefs and attitudes toward food can help you get a clearer understanding of where your dieting behaviors are coming from and how they might be negatively impacting your mental health. Seeing a qualified nutrition professional such as a registered dietitian, paired with a therapist who specializes in disordered eating is a good way to surround yourself with support through this process. Several of our therapists at East Side Therapy specialize in this area and are available to help.
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more services at east side therapy
East Side Therapy offers a wide variety of mental health services for individual adolescents and adults, couples (poly and kink inclusive), and families. We provide virtual therapy throughout California, as well as in-person sessions at our Echo Park office in Los Angeles, CA. Our strong team of therapists specialize in issues such as depression, anxiety, trauma therapy, EMDR, LGBTQ+ issues, therapy for women and perinatal mental health, highly sensitive people, eating disorders, teen therapy, neurodivergence (ADHD, Autism, AuDHD), and more. Please visit our services page to read more about the types of therapy we offer and a full list of specialties. You can also read more about each of our therapists on our team page. For additional information, check out our FAQ, About Us, Groups, and Blog.
