Managing weight involves a multitude of factors, including diet, activity levels, stress levels, and genetics. However, one commonly ignored culprit pertains to hormonal imbalance. Hormones serve as the body's chemical couriers, controlling key processes, such as metabolism, appetite, and fat storage. When hormonal equilibrium is disrupted, unexpected weight gain occurs despite consistent efforts to maintain a healthy body weight.
We spoke to Dr Manjula Anagani, Padmashree Awardee, Clinical Director, Robotic Gynaecologist and HOD, Care Vatsalya, Women and Child Institute, CARE Hospitals, Banjara Hills, Hyderabad, who explained the role of hormones in weight management and how to maintain the balance.
Role of Hormones in Weight Management
Many hormones are involved in weight management; therefore, an imbalance in any one can cause significant weight fluctuations. Let's look more closely at the main hormones influencing women's weight gain:
- Insulin: It is produced by the pancreas and is responsible for controlling blood sugar levels. Insulin resistance, commonly seen in disorders like Polycystic Ovarian Syndrome (PCOS) and type 2 diabetes, causes increased fat accumulation, usually around the belly.
- Cortisol: Often called the 'stress hormone,' cortisol is discharged in response to stressors. Prolonged stress can provoke elevated cortisol levels, triggering cravings for calorie-dense, sugary foods and facilitating fat buildup.
- Thyroid Hormones: The thyroid gland generates hormones regulating metabolism. An underactive thyroid slows metabolism, inducing weight gain, fatigue, and lethargy.
- Oestrogen and Progesterone: These reproductive hormones fluctuate throughout a woman's life stages, notably during menopause, pregnancy, and the menstrual cycle. Low oestrogen levels can lead to weight gain, while progesterone imbalances can cause water retention and bloating.
- Leptin and Ghrelin: These appetite hormones govern hunger. Leptin signals fullness, while ghrelin drives hunger. Hormonal imbalances can cause overindulgence and increased fat storage.
Meera (name changed) had consistently managed her weight through diet and exercise for years. However, over the past twelve months, she noticed the numbers failing to budge despite maintaining routine. At a loss, she sought counsel.
"Following an exhaustive workup, Meera's doctor uncovered insulin resistance stemming from an undiagnosed condition coupled with PCOS. Her body overproduced insulin, directing fat storage and driving sugar cravings. Concurrently, high stress levels from demanding work fuelled rising cortisol, further fuelling gains. With a personalised plan and a diet focusing on anti-inflammation, stress release through yoga, and medication to regulate her insulin levels, Meera regained control of her overall wellness. She successfully achieved and maintained a healthy weight," shared Dr Anagani.
Also Read: Does Being Active Help Menopause? Expert Reacts to the Myth
Do You Have a Hormonal Imbalance?
Weight fluctuation represents just one manifestation of disruptive hormones. Others include:
- Endless lethargy
- Unexplained mood swings or gloom
- Irregular periods
- Increased cravings for sweets and carbs
- Difficulty losing weight despite physical activity
- Hair thinning or surplus growth (hirsutism)
Also Read: Is Acne and Hair Loss Linked To Hormones? Expert Weighs In
Rebalancing Hormones
Although medical intervention has advantages, lifestyle modifications can greatly help your general health to be in balance. Here are some changes listed by the expert:
- Balanced Diet: Follow a balanced diet that emphasises whole foods high in lean protein, good fats, and fibre. Reduce refined sugars and processed foods to maintain consistent blood sugar levels.
- Exercise Regularly: The complex benefits of a multifaceted exercise routine that mixes vigorous cardio activities with both yoga and strength training help regulate insulin levels while reducing stress hormones and improving the body's metabolic processes.
- Manage Stress: Chronic high levels of stress lead to an imbalance of hormones within the body. Stress-reducing methods, such as meditation, deep breathing exercises, or leisurely activities, provide benefits for well-being.
- Prioritise Quality Sleep: Poor or insufficient sleep interrupts the balance of appetite-regulating hormones, leading to increased food cravings. Hence, prioritising 7-9 hours of quality sleep each night is essential; it's not optional.
Bottomline
Dr Anagani concluded, "Depending on individual assessment, the doctor can suggest appropriate therapies, including drugs or hormone replacement and necessary lab tests. Hormonal changes can make weight maintenance difficult; therefore, weight fluctuations are not always the result of overindulgence or insufficient exercise. Knowing how hormones affect metabolism and body composition helps women proactively treat underlying medical problems and get better results."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]