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As we age, our hormone levels start to change. In actual fact, our whole body slowly starts to change.
For me, as I inched towards 50, I didn't realize how much the change internally would affect my external well-being. I was, and am still bloated all the time, my skin has changed, my stress levels went through the roof, and irritability is off the charts.
Maintaining hormonal balance is crucial for every woman's overall health and well-being. Hormones play a vital role in various bodily functions, including fertility, mood regulation, metabolism, and much more. We don't realize how much an imbalance of hormones can have this much effect on all these factors.
A lot of times, we choose to resort to medication, however, did you know that your diet can have a big impact on your hormones? Through research, it has been known that your diet has such a significant impact on helping balance your hormones and keep your body working at its optimum.
So yeah, what you eat can help to regulate your hormones and improve your overall health.
While there are numerous factors that can influence hormonal balance, such as stress and lifestyle choices, incorporating the right foods into your diet can have a significant impact.
Here's a list of 18 popular hormone-balancing foods that can help you with hormonal imbalance and keep your hormones back on track.
Here are 18 hormone-balancing foods for women Avocado
Avocado, the superfood, is an excellent choice for hormone balance. Packed with healthy fats, it provides essential nutrients for hormone production and regulation. Avocados also contain vitamin E, supporting the endocrine system responsible for hormone production. Including avocados in your diet supports healthy estrogen levels and improves hormonal balance.
Flaxseeds
Tiny nutritional powerhouses, flaxseeds contain omega-3 fatty acids, lignans, and fiber that promote hormonal balance. Omega-3 fatty acids reduce inflammation and support hormonal health, while lignans act as plant compounds mimicking estrogen, maintaining balanced hormone levels.
Leafy Greens
Spinach, kale, and Swiss chard, among other leafy greens, are rich in nutrients like vitamins A, C, and K, calcium, and magnesium. These greens provide essential antioxidants that reduce inflammation and support hormone balance. They also aid in detoxifying excess hormones, promoting overall hormonal health.
Wild Caught Salmon
Rich in omega-3 fatty acids, wild-caught salmon helps maintain hormonal balance by reducing inflammation and supporting hormone production, including estrogen and progesterone. Consuming it positively impacts menstrual health, reduces PMS symptoms, and promotes overall hormone regulation.
Fermented Foods
Sauerkraut, kimchi, and kefir are fermented foods that offer numerous benefits for hormone balance. Rich in probiotics, they promote a healthy gut microbiome, crucial for hormone regulation, metabolism, and elimination. Incorporating fermented foods enhances digestion and nutrient absorption for hormone production.
Berries
Strawberries, blueberries, and raspberries are delicious and beneficial for hormone balance. They are packed with antioxidants, vitamins, and minerals, which greatly support overall hormonal health. Berries combat oxidative stress and inflammation, contributing to hormonal balance and providing a wide range of essential nutrients.
Cruciferous Vegetables
Broccoli, cauliflower, and brussels sprouts contain indole-3-carbinol or I3C which is formed when the body breaks down a substance known as glucobrassicin found in cruciferous vegetables. I3C has many benefits including supporting healthy estrogen metabolism. They help maintain proper estrogen balance by promoting the breakdown of estrogen into beneficial forms, contributing to overall hormone harmony.
Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, and pumpkin seeds, are not only delicious but also beneficial for hormonal health. These small but mighty snacks are rich in essential fatty acids, vitamins, minerals, and antioxidants. They provide vital nutrients that support hormone production and help reduce inflammation in the body. By incorporating a variety of nuts and seeds into your diet, you can nourish your body and promote hormonal balance.
Whole grains
Whole grains are a good source of fiber, which can help to regulate blood sugar levels and improve insulin sensitivity. Insulin is a hormone that plays a role in regulating sex hormones.
Legumes
Legumes are a good source of protein, fiber, and iron. They are also a good source of phytoestrogens, which are plant compounds that can have a similar effect to estrogen in the body. Phytoestrogens can help to balance estrogen levels and reduce the risk of hormone-related conditions such as breast cancer and endometriosis.
Tofu
Tofu is a good source of protein and isoflavones, which are plant compounds that can have a similar effect to estrogen in the body. Isoflavones can help to balance estrogen levels and reduce the risk of hormone-related conditions such as breast cancer and osteoporosis.
Tempeh
Tempeh is a good source of protein and fiber. It is also a good source of isoflavones. Tempeh is made from fermented soybeans, which makes it easier to digest than tofu.
Oats
Oats are a good source of fiber and beta-glucans, which can help to lower cholesterol levels and improve insulin sensitivity. Beta-glucans can also help to balance estrogen levels.
Dark chocolate
Yes! Chocolate! Dark chocolate is a good source of antioxidants and flavonoids, which can help to protect against hormone-related damage. Flavonoids can also help to improve blood flow and circulation, which can be beneficial for hormone production and function.
Chia seeds
Chia seeds are a good source of fiber, omega-3 fatty acids, and antioxidants. They can help to regulate blood sugar levels and improve insulin sensitivity. Chia seeds are also a good source of calcium, which is important for hormone production and function.
Pumpkin seeds
Pumpkin seeds are a good source of zinc, which is important for hormone production and function. Zinc is also important for maintaining a healthy immune system.
Turmeric
Turmeric, a vibrant spice commonly used in Indian cuisine, offers remarkable benefits for hormonal balance. Curcumin, the active compound in turmeric, possesses anti-inflammatory and antioxidant properties that support overall hormonal health. It aids in reducing inflammation in the body, which can disrupt hormonal balance. Incorporating turmeric into your diet can help maintain a healthy inflammatory response and support optimal hormonal function.
Green Tea
Green tea, renowned for its numerous health benefits, also plays a role in hormone balance for women. It contains a potent antioxidant called epigallocatechin gallate (EGCG), which has been shown to support hormone regulation. Green tea can help reduce inflammation, promote healthy estrogen levels, and improve insulin sensitivity, all of which contribute to hormonal balance.
Apart from these, the foods you would want to avoid to ensure your efforts in balancing your hormones don't go to waste, include:
Coffee
Sugar
Vegetable oil and canola oil
Alcohol
Processed foods
Here are a few things you can do that go beyond diet:
Take care of your gut health. This means eating a variety of high-fiber plant foods that don't make you feel bloated or constipated. Good gut health is important for overall health, and it can also help to balance hormones.
Exercise regularly. But don't just do the same old thing every day. Listen to your body and adjust your workouts based on where you are in your menstrual cycle. For example, you might want to do more light movements like yoga during your period and save more high-intensity cardio workouts for other times of the month.
Get enough sleep. This is essential for hormone balance. Aim for 7-8 hours of sleep per night. If you're struggling to sleep, try going to bed and waking up at the same time each day, and avoiding caffeine and alcohol before bed.
Manage stress. Stress can wreak havoc on hormones. Find healthy ways to manage stress, like meditation, journaling, or spending time in nature. If you're struggling with anxiety or depression, seek professional help.
Achieving hormonal balance is essential for women's overall health and well-being. By incorporating these ten hormone-balancing foods into your diet, you can support your body's natural hormonal functions.
Remember, while these foods can have a positive impact on hormone balance, it's important to approach your overall health holistically. Maintain a balanced lifestyle, prioritize stress management, engage in regular physical activity, and consult with a healthcare professional for guidance.
Fuel and nourish your body with these hormone-balancing foods. Your hormones will thank you, and you'll be well on your way to optimal health and well-being.
Remember, you only have this ONE beautiful, amazing body, so take good care of it!