Inside a grocery store at Majorstuen in Oslo, Martine Løvås Pedersen purposefully approaches various food products. She knows exactly what she is looking for. – It might look a bit boring, but I make this maybe three times a week, she says. This “boring” food has opened up a whole new world for the 25-year-old. Mood swings, depression and unclean skin Løvås Pedersen says that she has long struggled with various health problems, especially related to her menstrual cycle. Mood swings, unclean skin, strong menstrual pains and depressive thoughts characterized everyday life. That led to her first stopping the birth control pill. Photo: Henriette Nordheim / news Photo: Henriette Nordheim / news But the health problems did not go away completely, and she decided to test whether food could make a difference. After reading up, “hormone-friendly” foods came into play. – I have always been interested in food and raw materials. So I took matters into my own hands, she says. Photo: Henriette Nordheim / news Photo: Henriette Nordheim / news – What does it mean to eat “hormone-friendly” food? – For me, it means eating clean and nutritious food that supports the hormones and does not put them out of balance, and that it is blood sugar-friendly, she says. Linked to the menstrual cycle On Instagram, the hashtag #hormonebalance has been used almost one million times. The Instagram posts consist of everything from toxins to avoid, to how food, stress and sleep are connected. – If the hormone levels in the body are either too high or too low in women, it can cause a hormonal imbalance. It most often refers to disturbances in the menstrual cycle, explains Solveig Thorarinsdottir, gynecologist at Aleris. Solveig Thorarinsdottir The reasons why hormone levels fluctuate are, among other things, linked to puberty, pregnancy and menopause, or various diseases such as PCOS. But also long-term stress, poor diet and lifestyle, she says. – It can lead to, among other things, weight gain or weight loss, mood swings, depression, fatigue and lack of energy, acne and reduced sex drive. This is how hormones control the menstrual cycle in women The menstrual cycle is controlled by several hormones. Every month, the hypothalamus in the brain produces signaling substances that pass down into the brain’s appendage, the pituitary gland. These substances influence the pituitary gland to secrete hormones (FSH, LH, prolactin) which then act on the ovaries and cause ovulation. These hormones also stimulate the production of the female sex hormones estrogen and progesterone, which are necessary to maintain the menstrual cycle and other important functions of the female body. Source: Solveig Thorarinsdottir, gynecologist at Aleris – It’s a whole new world for me Løvås Pedersen started eating more raw materials, and building meals around a good protein source, fat source and slow carbohydrates. She quickly noticed that this helped. – I have noticed drastic changes. I no longer have severe period pains, PMS or dizziness. I also feel my psyche is much better, and I also have more energy and surplus, says the 25-year-old and adds: – It’s a whole new world for me, and it’s like ten kilos are off my shoulders. Photo: Henriette Nordheim / news Photo: Henriette Nordheim / news But can food regulate hormones? Clinical nutritionist Tine Sundfør says that research in the area is minimal. – After all, it is eating in a way that makes you possibly keep the balance between progesterone and estrogen more stable throughout the cycle, says Sundfør. Tine Sundfør Clinical nutritionist Doctorate in nutrition She emphasizes that there are no foods that can do that, but depending on the symptoms you feel, adjustments in the diet can have some positive effects. – If one of the problems is feeling less excess, then choosing fiber-rich carbohydrates, from coarse grain products, fruit and vegetables rather than a lot of sugar and sifted wheat flour, can help because it generally contributes to a more even blood sugar level, she explains and adds: – We also have some small studies that indicate that getting enough calcium, vitamin D and iron can reduce PMS symptoms. Do you eat “hormone friendly”?😋🍴 No, I don’t think about that. I do not know what that means. Yes I do. I want to learn more about this. Show result Read more about what the nutritionist says at the bottom of the case. Understands that some girls will want to test out Løvås Pedersen is aware that the focus on food went a bit far at the start. – It is easy to get bitten by the bug and go “all in”. At one point, I wouldn’t eat dinner with my friends because they weren’t eating the “right” food. You can’t isolate yourself, it’s insane behaviour, says the 25-year-old. Photo: Henriette Nordheim / news Photo: Henriette Nordheim / news Now she has more focus on the fact that the diet does not have to be perfect, while getting enough sleep and stressing less is a priority. Clinical nutritionist Tine Sundfør has a two-sided relationship with girls and women focusing on “hormone-friendly” food. – On the one hand, I understand well that you want to test this out, if you have major problems. Adjusting the diet for a period of time is not something dangerous to try, she says. Shares on TikTok Sundfør emphasizes that it is important that one does not get hung up on what is right and wrong, and that one does not uncritically cut out food groups that contribute important nutrients. It is also important to remember that this is to a very small extent research-based knowledge. – Suddenly you become so focused on your diet that it contributes to much more stress around food and your body. The most important thing is to choose a diet that is overall good for your health, says Sundfør. For Løvås Pedersen, the motivation to eat “hormone-friendly” is great. – The driving force is to never end up where I was. Once you’ve been that far down, you never want to go back. In 2022, she started posting TikTok videos to share her own experiences and experiences around women’s health. – That’s what I want, for more women to get to know their own bodies and take responsibility for their own health. This is what Tine Sundfør says about hormones and food Tine Sundfør, clinical nutritionist, tells news that there is little research on food and hormones. Calcium and vitamin D: – We have some studies, but here they are very limited, which indicate that getting enough calcium and vitamin D can reduce PMS symptoms. Getting enough calcium essentially means getting three servings of dairy products daily. The Norwegian population in general gets too little vitamin D, and it is especially important for women to get enough vitamin D because women are more prone to osteoporosis than men and sufficient vitamin D helps ensure a strong skeleton. Iron: – There is also some research that suggests that enough iron can help with mood swings in connection with PMS. Menstruating women need almost twice as much iron in their diet as men. Important sources of iron are coarse grain products and meat. Plant oestrogens: – These are oestrogen-like substances, which are found in particular in soya, and fruit and vegetables. You get this by eating a lot of soybeans, for example edamame beans, and generally having a high intake of fruit and vegetables. In the period when you are a little low on oestrogen, which is the period when many people can feel PMS symptoms, this could hypothetically have a positive effect, but the good studies are lacking. Eating more vegetables and legumes is in any case positive for health overall, so it’s worth a try.
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Martine (25) eats “hormone-friendly” – Norway
