Debunking 'Healthy' Hormone Habit Myths

There are so many apparent 'experts' in hormones on social media these days, it can be hard to know what's actually good (evidence-based) advice, and what's just misguided nonsense (or plain fear-mongering!).

Here's my take on some of the most popular 'healthy' hormone habits I see online:

1. Bone broth for collagen/gut health

There's no scientific evidence that bone broth actually has health benefits (eating 'preformed' collagen does not translate directly into collagen in our own bodies, that's not how it works) and it may actually have some harmful effects, since bones store heavy metals. If you want to boost collagen, eat more citrus fruit, kiwis, and red bell peppers, as your body needs vitamin C to make its own collagen. If you want gut healing, talk to your health care provider about supplements such as l-glutamine which may help to heal the gut lining (always check with your healthcare provider before starting new supplements!). And if you're looking for something high in minerals, try veggie broth as this is much higher in nutrients and minerals than bone broth (without the risks!). Check out this article for an overview of why bone broth may not be all it's cracked up to be: https://nutritionstudies.org/drinking-bone-broth-is-it-beneficial-or-just-a-fad/

2. Drinking matcha instead of coffee

Sorry, I just don't like matcha! If you like the taste, have at it! I wish I liked it... but I'm happy to stick with my coffee, which is not necessarily unhealthy, as long as you have the gene to metabolise it (I can fall asleep straight after a double espresso, so I assume I probably have the gene!).

If you're struggling with adrenal fatigue, or are experiencing a lot of stress and anxiety, however, then I wouldn't recommend caffeine. I also don't recommend it for women struggling with fertility or who are pregnant (while the advice on avoiding caffeine during pregnancy is controversial, studies suggest that 3 or more cups a day increases miscarriage rate (potentially by 74%) so I would say it's not worth the risk). Some people can also experience stomach upset with too much caffeine.

Having said that, coffee also contains antioxidants and studies on longevity suggest that it can be part of a healthy diet, but I would never go above 3 cups of coffee a day (maximum), and also never have coffee after 2pm (12pm for some people), because, even if you don't feel its effects, it has a long half-life in the body, so you want to make sure you've cleared it all out your system well before bed.

3. Only eating savoury, protein-heavy foods for breakfast (and demonising oatmeal!)

What is this fear of oats I keep seeing online?! Did someone get attacked by an oat kernel?! In all seriousness, this seems to be due to a fundamental misunderstanding of carbohydrates, insulin, and blood sugar levels. Good quality carbs are essential to good health and shouldn't be feared. Oats are a complex carb, which is a fantastic choice for breakfast. So having a 'sweet'-tasting breakfast, such as oatmeal with fruit is not the same as having 'sweets' or (refined) sugar for brekkie. You don't need to only eat savoury-tasting food to be healthy!

4. Going to the gym 6x or 7x a week

Going to the gym 6 times a week, or working out every single day, seems a little excessive to me. I'm not a PT, but your body needs time to recover, and, especially for women, over-exercising can contribute to amenorrhea (losing your period) and hormone imbalance. It obviously depends on your body type, goals, and the type of exercise you're doing, but don't feel bad if you're not exercising every single day (although gentle daily movement is good and should be encouraged, but it doesn't need to look like a 'proper' workout, it could just be going for a walk, taking the stairs instead of the lift, housework, stretching, etc.).

5. Getting up at 5am to start your morning routine

Don't get me wrong, I love a good morning routine, and I think it can be really helpful to set you up for a good day, put you in a good headspace, and instil healthy habits. But sleep is arguably more important (especially for hormone health)! So don't sacrifice sleep for getting up early just because you feel you should, or because you feel lazy compared to every social media influencer! You certainly would not find me anywhere other than in bed at 5am! A good morning routine doesn't need to take hours and hours (although some people do thrive with this extra time) and this is not sustainable for many people. Find the habits that have the most impact for you (your non-negotiables) and focus on those. Even 2 minutes of breathing is better than none, so don't feel you need to do 20 minutes of everything (breathwork, meditation, journalling, etc) in order to make it count.

Did any of those surprise you? Let me know in the comments below or over on Instagram!

Follow me on Instagram @drcharlottehay to find out my non-negotiables and other healthy hormone habits!