Plant-Based Nutrition and Hormone Health_Final_Updated HHC July18 version
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>> Hi there.
In this lecture, we'll discuss how a plant-based diet
can influence hormone balance.
Plant-based diets are becoming more and more prevalent.
People are switching to plant-based for tons of reasons
including to support health, reduce environmental impact,
and to opt out of the meat industry,
and it's likely to be something that might come up
in one of your sessions.
When you hear the phrase "plant-based,"
what comes to mind?
The truth is that plant-based can refer to
a wide variety of different eating styles.
For example, raw vegan is considered plant-based,
but some diets that include small amounts of animal protein
can also be considered plant-based.
I just want to specify that we're referring
to a plant-based diet here.
So a vegetarian diet that includes
lots of highly processed foods
isn't likely to provide the same benefits.
In fact, it's those highly processed and refined foods
that can disrupt effective hormone action and balance.
If you're working with a client who says they're vegetarian,
vegan, or plant-based,
you'll really want to get a feel
for the quality of their diet.
Plant-based or not, eating many highly processed foods
can negatively impact health.
However, the benefits of a truly plant-based diet,
one that includes things like fruits, vegetables,
whole grains, beans, legumes, nuts, and seeds
are wide-ranging and well-researched.
Including plants as the base of your diet
can help reduce the risks of particular cancers,
cardiovascular diseases, and chronic illnesses.
It can also support digestive wellness.
So let's talk about a few factors
unique to a plant-based diet
that may affect hormone health.
First, there are a few nutrients of concern
when we're referring to diets
that include little to no animal based foods.
Nutrients of concerned may sound alarming,
but it just refers to nutrients
that you need to be more mindful of
on a strictly plant-based diet
because they may either not be as abundant
in plant-based foods
or they may not be as easily absorbed.
These include vitamin B12,
iron,
zinc,
omega-3 fatty acids,
calcium,
and vitamin D,
which is referred to as a prohormone.
The body is always seeking homeostatic balance.
So a deficiency in any of these nutrients
will end up affecting health.
For example, if a person isn't getting
enough calcium in their diet,
the body compensates by producing parathyroid hormone
which causes calcium stored in the bones to be reabsorbed
bringing blood calcium levels back into a normal range.
Here's another example,
zinc facilitates the secretion of insulin
from the beta cells of the pancreas,
and a deficiency in zinc may play a role
in insulin resistance.
Everything is connected in one way or another.
In general, a well-rounded diet can help to reduce risk
of nutrient deficiencies.
A vitamin D and B12 supplement
may also be recommended for individuals
who completely avoid animal foods.
Another thing to keep in mind is that many of our hormones
are made from amino acids.
Animal based foods contain all essential amino acids
while plant-based foods may be limited
in one or two essential amino acids.
So to support hormone health on a complete plant-based diet,
it's important to eat a wide variety of plant-based foods
to make sure you're getting
all of the essential amino acids in your diet.
As an Integrative Nutrition Health Coach,
you can help your plant-based clients
increase their awareness of the nutrients of concern
and help them explore foods they could start incorporating
to make sure they're getting a balanced diet.
A second factor to be aware of
when it comes to plant-based diets is this.
What is the role of soy?
When people first start a plant-based diet,
it is not uncommon for them to lean on soy foods
to replace animal-based foods
that used to play a big role in their diet.
It seems like there's a lot of confusion
surrounding soy foods.
So why are these foods controversial?
Well, for one, they contain phytoestrogens,
compounds that can act as estrogen receptors in the body,
which we'll get more into in a second.
The other reason is that soy is often genetically modified,
highly processed, and added to most refined foods.
In fact, 70% of the products on the grocery store shelf
are likely to contain some form of genetically modified soy,
so we're probably exposed to it way more than we realize.
It's important to distinguish that quality can vary widely
when it comes to soy foods.
Traditional soy foods like those that are popular
in Japanese cuisine including tofu, tempeh, miso, and natto
are very different from the isolated soy proteins,
refined soybean oil,
or other highly processed soy products
added to many packaged foods.
Still, soy got popular in plant-based diets for a reason.
One cup of soybeans contains almost 30 grams of protein
and about 10 grams of fiber.
It is an excellent source of iron and magnesium
and it also packs a punch when it comes to calcium,
potassium, and B6.
It is relatively inexpensive.
It can be prepared in countless ways,
and like we just went over, it is highly nutritious.
So it makes sense that soy was embraced completely
as an alternative to meat,
but like we said, not all soy is created equal.
Now it's one thing, if we're eating whole food versions,
but regardless of the form,
we know that highly processed foods
can negatively impact health.
We also know that one of the best indicators
of diet quality is variety.
So relying too much on one food
whether that is soy or something else
might not be that great for us either.
Now let's go back to that first reason
why soy is considered controversial.
As I mentioned, soy contains phytoestrogens.
Let's talk about what that means.
Phyto means plant.
So phytoestrogen essentially refers to a plant compound
that acts like estrogen,
but phytoestrogens from the diet are weaker
than the estrogen produced by the body.
They're found in soy,
but they're also found in other legumes, some grains,
fruits, and vegetables.
Recent research has also shown that a plant-based diet
may be more effective at helping to manage
uncomfortable perimenopausal symptoms
compared with omnivorous diets.
For women experiencing menopause,
some research has shown that phytoestrogen containing foods
may help to reduce uncomfortable symptoms
like hot flashes and vaginal dryness,
but even this is conflicting
and could potentially make symptoms worse.
Like everything, this can be very bio-individual.
And if you have a client experiencing these symptoms,
definitely encourage him or her
to talk to his or her healthcare practitioner.
When it comes to breast cancer,
research about soy can be conflicting as well.
Recent research has shown that
phytoestrogen containing foods
may help to decrease breast cancer risk.
Many soy advocates point to the low incidence
of breast cancer in East Asian countries
where soy is popular.
Of course, these areas also tend to eat less processed foods
and have a lower prevalence of obesity
which in and of itself can help to reduce cancer risk.
Now on the other hand, there also has been evidence
that soy may promote tumor growth.
There isn't a clear consensus at this point,
and women who have a history of breast cancer
or at risk need to be encouraged
to talk to their healthcare practitioner
about including soy in their diet.
Now in short, whole, unprocessed soy is nutrient-dense
and can have benefits for some people,
but for others, it may do more harm than good.
It's a matter of bio-individuality.
And since some studies have found negative effects
in the relationship between soy consumption
and hormone health,
we explore these potential risks in this course
so that you and your clients can be aware
and explore this on a bio-individual level.
In any case, it can be helpful for clients
to take a look at the quality and quantity
of soy in their diets.
Our third factor regarding a plant-based diet
and hormone health
is the benefit of having a decreased risk of obesity.
Did you know that plant-based eaters tend to have
a slimmer waist circumference?
People who carry extra weight around their bellies
are at an increased risk of obesity related diseases
which takes a major toll on hormone health.
For women with a waist circumference of 35 inches or more
and men with a waist circumference of 40 inches or more
increases the risk.
In fact, this is one of the diagnostic criteria
for metabolic syndrome,
a group of conditions
that increase risk of heart attack and stroke.
So how does obesity affect hormones?
We know that when we eat, our bodies have to take that food
and turn it into usable energy forms like glucose.
The pancreas makes insulin to help clear glucose
from the bloodstream into our cells
so that we can actually use it.
In the pathology of type II diabetes,
the pancreas gets less effective
at producing adequate amounts of insulin,
and the insulin that's produced is less effective
at clearing glucose.
This is referred to as insulin resistance.
A plant-based diet has been shown
to support insulin sensitivity,
the opposite of insulin resistance
and can help reduce the risks of being overweight and obese.
This is one way that plant-based diets
can significantly affect hormonal health for the better.
Being overweight or obese also has a big impact
on the sex hormones leading to decrease fertility
in both men and women.
Lastly, another reason why plant-based diets
can affect hormone health isn't so much about
what they include but what they exclude.
Animal based foods may be sources of hormones
and hormone disruptors.
For example, conventionally produced milk
often comes from cows who are given growth hormones
to speed up milk production.
Now it's not clear what effects this may have on health
and dairy can be a very healthful food for some individuals,
but if you're concerned about this,
opt for organic or try to limit your dairy consumption.
In terms of hormone disruptors
that may be found in animal-based foods,
dioxin is something that you should definitely be aware of.
Dioxin is an environmental toxin that is produced
as an industrial byproduct.
Unfortunately, the presence of dioxin
in the planet is pervasive.
Animals can store dioxin in their fat tissue,
so consuming animal-based foods
can increase the risk of exposure.
It can even pass through breast milk.
Frequent exposure to dioxin may increase risk of both issues
within the endocrine and reproductive symptoms.
Plant-based diets are a way to cut exposure.
Another endocrine disruptor that can hide in animal tissue,
especially large fish like halibut, tuna, and albacore,
is mercury.
Mercury is a heavy metal that can lead to issues
with everything from fertility to neurological function.
If you do choose to include seafood in your diet,
salmon, shrimp, and cod, which are smaller fish,
are less likely to be major mercury sources.
Okay, so let's recap what we've covered in this lecture.
First, we talked about the importance of having
a well-rounded diet to support hormone health
as a plant-based eater
and the nutrients of concern that you should be aware of.
Next, we talked about the role
that soy has in plant-based diet,
how to distinguish between the quality of soy,
and why it's considered controversial.
We talked about how plant-based diets
can support hormone health
by supporting a healthy weight
and increasing insulin sensitivity.
And lastly, we talked about how growth hormones,
dioxin and mercury, can be found in some animal-based foods
and how a plant-based diet may help to reduce exposure.
Balanced and varied plant-based diets are a great way
to support health.
Of course, there's a ton of potential variation
of what a plant-based diet may look like,
and this can be very bio-individual.
As a Health Coach, talk to your clients
about what their ideal diet might look like
and offer support as they explore the dietary style
that works best for them.
Do you consider yourself plant-based?
If so, what type of a plant-based diet
makes you feel your best?
If you're comfortable,
share your thoughts in the Facebook group.
Thanks for watching, and bye for now.