Fat And Your Hormones

If you’re still avoiding this macronutrient, it’s time to fatten up your plate.

WRITTEN BY DR MEGAN RIGBY, DNP AND NUTRITION CONSULTANT, THEMACROMINI.COM

Dietary fat is finally having its time in the sun. But despite our latest obsession with avocado toast, there are still many body composition-conscious women who fear fats. Whether it’s due to the name itself, or a lingering 90s trend towards low-fat condiments, many of us still struggle with the idea that not all fats lead to fat gain.

The fact is, this essential macronutrient plays an important role in your health and bodily functions, including improved energy, mental clarity and absorption of fat-soluble vitamins, and healthy skin and nails. But most importantly, fat is critical for balanced hormones. Without a healthy intake of fat, your body can’t create cholesterol – the building block of most hormone

production. This can steadily contribute to issues such as infertility, weight gain, and poor cardiovascular health. In short, taking care of your hormones needs to be a priority, particularly for women.

Here’s how you can keep some of your most important hormones and hormonesecreting glands in tip-top shape:

Top three hormones impacted by fat Oestrogen Oestrogen is the primary hormone that allows women to develop sex characteristics and maintain a healthy reproductive system. It’s essential to regulating your menstrual cycle, fertility, bone health, mood, collagen production, and balancing cholesterol. Restricting dietary fat leads to reduced oestrogen production, which can result in unpleasant symptoms such as hot flashes, decreased sex drive, depression, and more. If fat restriction is prolonged, you can expect menstrual irregularities and potential infertility concerns. Testosterone Testosterone is not just a male hormone, it plays an important role in the female body, too, supporting mood, sex drive and energy, and balances oestrogen. Limiting dietary fat intake throws the balance out of whack as testosterone plummets and oestrogen skyrockets, causing mood alterations and fatigue, and increasing your risk of osteoporosis and fractures. Thyroid The thyroid gets a lot of buzz in the health and fitness industry. While thyroid levels may not be directly impacted by fat intake, its absorption and function is dependent on the digestive system and balance of other hormones. Restricting dietary fats directly affects the health of our digestive tract, as some of the conversion and elimination of hormones T4 to T3 occurs within the gut.

“Recent research supports the addition of healthy fats in a well-balanced diet, suggesting women should aim for 50g to 60g daily (although some may require more).”

Healthy fat sources Not all fat is created equally. Try to steer clear of saturated and trans fats, which negatively impact cholesterol and heart health. These are typically found in fried, greasy, and lard-laden foods. Top sources of daily fat should come from omega, monounsaturated, and polyunsaturated fats, such as the ones found in:

● Fatty fish ● Nuts ● Seeds ● Avocado ● Eggs ● Dark chocolate (70%) ● Moderate intake of full-fat dairy

Fruit & Nut Bark Get a dose of healthy fats and satisfy a sweet tooth with this tasty full-fat treat (use stevia-sweetened versions for a low-carb option). Prep time: 15 minutes Total time: 45 minutes Makes 12 pieces

Ingredients 1 cup raw, salted mixed nuts (cashews, pecans, almonds, walnuts and peanuts) 2 tbsp dried cranberries 115g dark chocolate 1 –2 tsp coconut oil ½ tsp sea salt 1 tsp cinnamon

Method 1. Preheat your oven to 160°C.

2. Line a tray with baking paper and spread the nuts evenly on the sheet. 3. Roast the nuts for 10 to 12 minutes and allow to cool to room temperature. Pour the cranberries onto the tray with the cooked nuts and spread as evenly as possible. 4. In a medium saucepan over a low heat, combine the chocolate, coconut oil cinnamon and salt, stirring continuously until the chocolate and coconut oil are melted. This should take approximately three to five minutes.

5. Pour the chocolate mixture over the nuts and cranberries on the tray, coating them evenly.

6. Cool to room temperature, then refrigerate for 30 minutes. Break the cooled chocolate mixture into threecentimetre pieces.

Store in an airtight container for up to three days, or refrigerate.