Women's Month: Vitamin D, Progesterone and Thyroid Hormones

As we celebrate  Women's History Month, inspired by International Women's Day on the 8th of March, it's time to delve into these vital components of our wellbeing.

Let us have a look at the importance of hormones and vitamin D in the body, their functions, and the potential health implications of hormonal imbalances and deficiencies.

We'll also discuss how to effectively monitor, balance and manage them, providing you with some valuable insights to take control of your health.

Let us unravel the complexities of women's health together.

Vitamin D, often referred to as the "sunshine vitamin," is a fat-soluble vitamin that our bodies produce when our skin is exposed to sunlight and it plays a critical role in ensuring calcium absorption and maintaining strong bones. This is especially important for women who are pregnant, breastfeeding or entering menopause due to the rapid changes in hormones.

It plays a pivotal role in numerous bodily functions, including the regulation of cell growth, apoptosis (programmed cellular death), and immune function.

Research has shown a strong link between Vitamin D deficiency and increased mortality  rates from various types of cancer, including lung and prostate cancer.

Additionally, studies have identified that Vitamin D plays a significant role in cardiovascular health by acting on endothelial and smooth muscle tissues to regulate blood pressure.

Furthermore, severe Vitamin D deficiency has been linked to increased sepsis mortality in  sepsis patients. It is important to note that some studies have been shown to prove that sepsis patients already suffered from a Vitamin D deficiency before.

Vitamin D is crucial for bone health, immune function, and overall well-being.

While our bodies can naturally produce vitamin D when exposed to sunlight, several factors can make it challenging to get enough. Here's the breakdown:

• Limited Sources: Few foods naturally contain vitamin D. While some foods like fatty fish and egg yolks offer small amounts , fortification (adding the vitamin to products) is a more common source.

• Supplements for Most: Due to limited dietary sources, supplements are often the best way to ensure adequate vitamin D intake.

• D2 vs. D3: Vitamin D supplements come in two forms: D2 (ergocalciferol) and D3 (cholecalciferol) . Both are produced naturally when exposed to sunlight (D2 in plants and fungi, D3 in animals and humans).

• Sun Exposure and Skin Tone: Sunlight triggers vitamin D production in the skin. However,  limited sun exposure, winter months in some regions, and darker skin tones  can hinder this process.

What we can do to naturally supplement Vitamin D in our bodies is to eat a healthy, vitamin-rich diet.

Despite Vitamin D not being as widely available in food sources as others, there are still a few choices we could make to maintain the natural levels of it in our bodies, and namely intake foods such as:

• Cod liver oil

• Salmon

• Swordfish

• Tuna fish

• Orange juice fortified with vitamin D

• Dairy and plant milks fortified with vitamin D

• Sardines

• Beef liver

• Egg yolk

• Fortified cereals

Vitamin D plays a crucial role in ensuring proper calcium absorption and maintaining strong bones, which is especially important for women entering periods of their lives that are greatly influenced by hormonal fluctuations such as the menopause.

Because of estrogen deficiency during this period, women are more likely to develop osteoporosis and experience fractures. Fortunately, interventions like vitamin D supplementation can help mitigate these risks.

Beyond its well-established role in bone health, vitamin D is also being investigated for its potential benefits in other areas of health, including potentially impacting cancer risk.

Vitamin D plays a regulatory role in the growth of vaginal epithelial cells (cover the inside and outside of the body), potentially alleviating genitourinary problems experienced by menopausal women.

Vitamin D can also act as a modulator, influencing the body's immune response and influence the production of adipokines (cell-signalling molecules produced by the adipose tissue), potentially impacting various metabolic processes.

2. Understanding Progesterone and Thyroid Hormones in Women's Health

Progesterone and thyroid hormones are vital components of women's reproductive health.

Progesterone, a hormone produced by the ovaries, plays a key role in the menstrual cycle and pregnancy .

It helps prepare the uterus for the implantation of a fertilised  egg and maintains the uterine lining throughout pregnancy.

Thyroid hormones, produced by the thyroid gland, regulate metabolism and influence growth and development during childhood.

They also play a crucial role in  fertility and pregnancy , with imbalances potentially leading to menstrual irregularities and impaired fertility.

The complexities of hormonal health are vast, with factors such as age, lifestyle, and genetics influencing hormone levels.

For instance, high estrogen levels can increase the concentration of thyroxine-binding globulin (TBG) , a protein that binds to thyroid hormones, resulting in decreased free thyroid hormone levels.

This can disrupt the delicate balance of hormones in the body, leading to health issues.

To naturally restore hormonal balance, women can adopt healthy lifestyle habits, such as maintaining a balanced diet.

Research suggests a  Western-style diet  , often overflowing with refined carbohydrates, saturated fats, and lacking in fibre, can disrupt this hormonal harmony. This can lead to:

• Cortisol Chaos: This diet may upregulate cortisol release .  Cortisol, known as the stress hormone, can have detrimental effects  on various bodily functions if its levels are consistently high.

•  Insulin's Imbalance  : The same diet might negatively impact insulin sensitivity . Insulin, responsible for regulating blood sugar, becomes less effective, potentially leading to blood sugar imbalances.

However, the good news is that switching to a Mediterranean-style diet can positively influence your hormonal balance. This diet, rich in fruits, vegetables, whole grains, and legumes provide essential nutrients and  fibre. It also includes healthy fats like those found in olive oil and nuts, promoting satiety and potentially improving leptin sensitivity.

Leptin, a hormone produced by fat cells, plays a crucial role in signalling fullness. Studies indicate that:

• Diets like the Mediterranean, rich in anti-inflammatory foods, can  decrease leptin levels and improve its sensitivity  . This means your body can better recognize satiety signals, potentially aiding in weight management.

•  Diets high in saturated fats might induce leptin resistance  . This means your body becomes less responsive to leptin's signals, potentially leading to overeating.