The Stress Hormone Connection in Women on Keto

Many women find that a ketogenic diet supports their health goals, while others experience unwanted side effects. One potential factor is the effect of keto on stress hormones. The ketogenic diet is a very low-carbohydrate, moderate protein, and high-fat dietary approach.

How Keto Affects Stress Hormones

When you restrict carbohydrates, your body initially perceives this as a stressor. This can lead to an increase in cortisol, the primary stress hormone. Cortisol is essential for regulating blood sugar, blood pressure, and the immune system. However, chronically elevated cortisol can have negative effects, such as increased inflammation and sleep disruption.

For some women, this initial stress response is temporary. As the body adapts to using fat for fuel (ketosis), cortisol levels may stabilise. However, for others, especially those with pre-existing hormonal imbalances or chronic stress, the ketogenic diet can exacerbate cortisol dysregulation. This can manifest as fatigue, anxiety, and menstrual irregularities.

Signs of Stress Hormone Imbalance on Keto

If you’re experiencing any of the following symptoms on a ketogenic diet, it could indicate a stress hormone imbalance:

Persistent fatigue
Difficulty sleeping
Anxiety or irritability
Changes in menstrual cycle
Increased cravings, especially for carbohydrates
Weight loss stall

Supporting Your Hormones on Keto

If you suspect that keto is affecting your stress hormones, there are several strategies you can implement:

Prioritise sleep: Aim for 7-9 hours of quality sleep per night. Create a relaxing bedtime routine and ensure your bedroom is dark, quiet, and cool.
Manage stress: Incorporate stress-reducing activities into your daily routine, such as meditation, yoga, or spending time in nature. Even a 20-minute walk can help.
Eat enough calories: Restricting calories too severely can further stress the body. Ensure you’re consuming enough calories to support your activity level and overall health. A handful of almonds or a cheese stick can add up.
Choose nutrient-dense foods: Focus on whole, unprocessed foods that provide essential nutrients. Include plenty of healthy fats, such as avocados, olive oil, and fatty fish, as well as non-starchy vegetables.
Consider carb cycling: Experiment with strategically increasing your carbohydrate intake on certain days, such as around your menstrual cycle or after intense exercise. This may help to buffer the stress response.

What This Means in Practice

Let’s say you’re following a ketogenic diet but are finding it hard to sleep and are feeling more anxious than usual. First, track your macros using an app for a week to ensure you’re eating enough calories and getting sufficient fat. Then, try adding 20-30g of carbohydrates from sources like berries or leafy greens in the evening. A punnet of blueberries from Tesco costs around £3.00 and can be a tasty and nutritious addition to your diet. Monitor your symptoms to see if this makes a difference. It’s also worth consulting your GP or a registered dietitian for personalised advice.

Frequently Asked Questions

Can keto cause adrenal fatigue?

While “adrenal fatigue” isn’t a recognised medical diagnosis, chronic stress can lead to adrenal dysfunction. Keto may exacerbate this in some individuals. Prioritising stress management and adequate nutrition is key.

Is keto safe for women with PCOS?

The ketogenic diet may be beneficial for women with polycystic ovary syndrome (PCOS) by improving insulin resistance and hormone balance as described in this article. However, it’s essential to work with a healthcare professional to monitor your individual response.

Will keto affect my menstrual cycle?

Some women experience changes in their menstrual cycle on keto, such as irregular periods or amenorrhea (absence of menstruation). This is often due to hormonal fluctuations or inadequate calorie intake. If you experience significant changes, consult your GP.

How can I track my ketones accurately?

You can measure ketone levels using urine strips, blood ketone meters, or breath analysers. Blood ketone meters are generally considered the most accurate, but they are also the most expensive.

The Bottom Line

The ketogenic diet can affect stress hormones in women, but the impact varies depending on individual factors. By prioritising sleep, managing stress, eating enough calories, and choosing nutrient-dense foods, you can support your hormonal health on keto. If you’re experiencing persistent symptoms of stress hormone imbalance, consult a healthcare professional for personalised guidance. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

Educational only — not medical advice. This article is for general information. Speak to your GP before changing your diet, especially if you have type 1 or type 2 diabetes, kidney or liver disease, are pregnant or breastfeeding, or take medication for blood pressure, cholesterol, or blood glucose.

References

Mavropoulos JC, Yancy WS, Hepburn J, Westman EC (2005). The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study. Nutrition & Metabolism. https://doi.org/10.1186/1743-7075-2-35
Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90