There are few things in life that can deprive us of a peaceful existence faster than hormones. Hormone imbalance is the cause of many conditions including PCOS, cystic ovarian syndrome, infertility, depression and many other problems common to women.
Food For Hormone Balance
Hormones are chemical messengers that have profound effects on your mental, physical, and emotional health. For instance, they play a major role in controlling your appetite, weight, and mood.
Typically, your body produces the precise amount of each hormone needed for various processes to keep you healthy.
However, sedentary lifestyles and Western dietary patterns may affect your hormonal environment. In addition, levels of certain hormones decline with age, and some people experience a more dramatic decrease than others.
However, a nutritious diet and other healthy lifestyle habits may help improve your hormonal health and allow you to feel and perform your best.
Here are natural ways to balance your hormones.
1. Eat enough protein at every meal
Consuming adequate amounts of protein is extremely important.
Not only does protein provide essential amino acids that your body can’t make on its own, but your body also needs it to produce protein-derived hormones — also known as peptide hormones .
2. Engage in regular exercise
Physical activity strongly influences hormonal health. Aside from improving blood flow to your muscles, exercise increases hormone receptor sensitivity, meaning that it enhances the delivery of nutrients and hormone signals.
3. Maintain a moderate weight
Weight gain is directly associated with hormonal imbalances that may lead to complications in insulin sensitivity and reproductive health.
4. Take care of your gut health
Your gut contains more than 100 trillion friendly bacteria, which produce numerous metabolites that may affect hormone health both positively and negatively.
5. Lower your sugar intake
Minimizing added sugar intake may be instrumental in optimizing hormone function and avoiding obesity, diabetes, and other diseases.
6. Try stress reduction techniques
Stress harms your hormones in several ways.
The hormone cortisol is known as the stress hormone because it helps your body cope with long-term stress.
7. Consume healthy fats
Including high quality natural fats in your diet may help reduce insulin resistance and appetite.
Medium-chain triglycerides (MCTs) are unique fats that are less likely to be stored in fat tissue and more likely to be taken up directly by your liver for immediate use as energy, promoting increased calorie burning.
8. Get consistent, high quality sleep
No matter how nutritious your diet or how consistent your exercise routine, getting enough restorative sleep is crucial for optimal health.
9. Follow a high fiber diet
Fiber is essential to a healthy diet.
Studies have found that it increases insulin sensitivity and stimulates the production of hormones that make you feel full.
10. Consider following the Mediterranean diet
Estrogen is a hormone involved in both female and male reproductive health, as well as blood sugar balance, bone and heart health, and immune and brain function.
However, estrogen levels that are either too low or too high have been linked to acute and chronic health conditions, including obesity, metabolic disorders, and various cancers.
Top Foods To Restore Hormone Balance
- Cruciferous Vegetables
- Eat good fats daily
- Eat a rainbow of vegetables.
- Eat quality protein at every meal.
- Eat two table spoons flaxseeds daily.
- Eat whole food in moderation.
- Include herbs and spices in your food.
- Eat whole-grain vibrous carbohydrates.