"I turned 40 and my hormones..." I've heard something like this over and over. Age takes the blame for hormone-related health problems, but is it really age that's to blame? No, it's one's nutrition and lifestyle choices.



Some people still own pristine cars from the 50s and 60s because of the way they've cared for them. Others own cars that are just a few years old and look like junkers.



Half a lifetime of poor diet and lifestyle choices compound until your body cannot counter those choices any longer. You see and feel their effects.



The good news is that your body is far more resilient than a car is. When you stop sabotaging your hormones, you can restore your health within months to a year.



If you're ready to stop blaming your hormones and start taking responsibility for your habits, take a look at these 29 causes of hormone imbalances and find out which ones you need to act on beginning today.



1. Excessive Carbohydrate Consumption



Before you think, "I really don't eat that many carbs," think again. Most people I've met have said that, and yet, when I ask them what they ate in the days leading up to our conversation, they realize just how much of the food they eat is carbohydrate-heavy.



Excessive carbohydrate consumption causes your pancreas to secrete more insulin, which helps regulate blood sugar levels. Over time, the cells in your muscles stop listening to the constantly high levels of insulin, a condition known as insulin resistance.Wright, E., Scism-Bacon, J. L., & Glass, L. C. (2018). Oxidative stress in type 2 diabetes: the role of fasting and postprandial glycaemia. International Journal of Clinical Practice, 60(3), 308–314.



This causes your pancreas to release even more insulin, creating a vicious cycle. Insulin resistance is a precursor to conditions like type 2 diabetes and polycystic ovarian syndrome (PCOS). But that's not all.



Elevated insulin levels can also impact other hormones, such as leptin, which regulates hunger.Myers, M. G., Leibel, R. L., Seeley, R. J., & Schwartz, M. W. (2010). Obesity and leptin resistance: distinguishing cause from effect. Trends in Endocrinology & Metabolism, 21(11), 643–651.



Additionally, too much insulin can increase androgens, the so-called "male hormones" that can cause issues in both men and women. To make matters worse, increased insulin often leads to the storage of visceral fat, which is hormonally active and can further exacerbate hormonal imbalances.Tchernof, A., & Després, J. P. (2013). Pathophysiology of human visceral obesity: an update. Physiological Reviews, 93(1), 359–404.



2. Not Eating Enough Protein



Protein isn't just for bodybuilders; it's essential for everyone, especially when it comes to hormone health.



Proteins are the building blocks of hormones, and a lack of it can directly affect the production of crucial hormones like insulin, growth hormone, and even sex hormones like estrogen and testosterone.Pasiakos, S. M. (2015). Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone. Journal of Food Science, 80(S1), A2–A7.



Not eating enough protein can also destabilize your blood sugar levels, making your body produce excessive insulin.Belobrajdic, D. P., & Bird, A. R. (2013). The potential role of phytochemicals in wholegrain cereals for the prevention of type-2 diabetes. Nutrition Journal, 12(1), 62. A study published in the Journal of Clinical Endocrinology & Metabolism found that low protein intake was associated with decreased thyroid hormone levels.Jung, C. H., Choi, K. M., & Jung, S. H. (2018). The relationship between protein intake and thyroid hormone. Journal of Clinical Endocrinology & Metabolism, 103(2), 626–635.



Lower thyroid levels can lead to a slow metabolism, weight gain, and fatigue. Additionally, adequate protein intake influences appetite-related hormones like ghrelin and GLP-1, helping you feel full and satisfied.