- Adult acne
- Fertility problems
- Or menopause…
Hormonal imbalances in women can result in a variety of stressful and unpleasant symptoms. Hormones act as messengers in the body. They have command over a number of critical functions, including:
- Metabolic health
- Immune system
- And Fertility.
However, a woman's
hormonal system goes through transitional stages on a regular basis. And is very
aware of:
- Stress
- And diet.
Experts believe that what
we eat has a significant impact on the health of our hormones. However, as
women. We are prone to some harmful eating habits. As an example,
To deal with our
problems, we restrict calories or try other diets. However, this frequently has
the opposite consequence. Our hormones' delicate equilibrium is being thrown
off even more.
So, how can you eat to
enhance your symptoms and overall health by eating FOR your hormones? Keep
reading and don't go elsewhere.
Because in this article,
we'll look at the top 8 foods that can help you regulate your hormones.
We'll go over how these
foods interact with different hormones and how to include them in your diet. Let's
take a look at the top eight foods that help to balance hormones, starting
with...
LEAFY GREENS
Green Leafy Vegetables
Leafy greens are a must-have in any diet, especially one that focuses on
hormone balance.
Leafy greens like:
- Kale
- Spinach
- Swiss chard
- Arugula
- Or even bok choy
Can aid in
the relief of hormone imbalance symptoms. They have the ability to calm.
- Acne
- And gut inflammation...
through their antioxidant and detoxifying properties.
By lowering iron
deficiency, they may also help to reduce PMS symptoms including fatigue and
headache.
However, it is their
potential ability to balance oestrogen levels that makes leafy greens truly
shine. The female sex hormone is oestrogen.
It's one of the most
important hormones for human reproductive health and menstrual cycle. When
oestrogen levels are too high, though. This can lead to a serious hormonal
imbalance.
High levels of estrogen
can cause:
- An irregular cycle
- Fatigue
- Hair loss
- Headaches
- Low sex drive
- And an imbalance in
progesterone and testosterone hormones.
The good news is that
leafy greens are abundant in phytoestrogens, which have been shown to help
rebalance oestrogen levels.
Scientists determined in
a recent 2019 research review that phytoestrogens may regulate all hormonal
systems influenced by excessive oestrogen levels.
But, for the time being,
further investigation is required. There is already strong evidence that eating
more leafy greens is beneficial.
At least one-quarter of
your meals should be made up of leafy greens.
Salads are a simple
method to accomplish this. Curries and omelettes benefit greatly from the
addition of spinach.
Alternatively, you might
start your day with a delicious green smoothie!
NUTS
Nuts Rich in:
- Antioxidants
- Monounsaturated fat
- Fibres
- And nutrients…
These bite-sized
superfoods have shown to:
- Reduce inflammation
- Improve digestion
- And increase metabolism
through insulin sensitivity…
All of this contributes
to the proper functioning of our hormones.
When it comes to hormone
balance, several nuts have been demonstrated to be very beneficial to our
endocrine system.
The endocrine system
refers to all of the glands in our body that produce hormones, and it can be
harmed for a variety of causes.
Nuts such as almonds and
walnuts may aid to improve endocrine gland function.
Particularly in severe
hormonal conditions such as:
- Polycystic ovarian
syndrome
- And endometriosis.
In a recent study, 31
women with polycystic ovarian syndrome ate 31 gram of walnuts or almonds on a
daily basis. Researchers discovered this after 6 weeks. Women's testosterone
levels were lowered by both walnuts and almonds.
This is significant since
high androgen levels, such as testosterone, are responsible for many PCOS
symptoms.
Walnuts were also found
to be helpful in lowering plasma lipids, which are associated to insulin
resistance, according to the study. Overall, consuming nuts as part of a
healthy diet can help with:
- Maintaining hormone
balance
- And soothing hormonal
symptoms.
While the number of nuts
to eat varies based on the type of nut, there are some general guidelines to
follow.
According to experts,
half a cup of walnuts or almonds each day is enough to reap the benefits.
The next food on the list
is one of the most nutrient-dense and complete foods available to humans.
EGGS
Eggs have shown to have a
positive impact on several hormones, including:
- Insulin
- Ghrelin
- And PYY hormones.
These hormones are
primarily linked to our:
- Digestion
- Appetite
- And blood sugar
management.
When these hormones
become out of balance.
This can often lead to:
- Hormonal breakouts
- PMS
- And aggravate
conditions like PCOS.
There have been no
studies that link eggs to hormone balance.
It's been proven that
consuming a high-protein diet helps to regulate hormones.
Few meals are as high in
protein as eggs!
In a six-month study, 57
women with PCOS were monitored.
A high-protein diet was
found to be efficient in considerably lowering stubborn body fat, according to
researchers. Insulin resistance is a common cause of this condition.
Another study involving
overweight women with PCOS revealed similar results. In this situation,
scientists discovered that a 30% protein diet:
- Decreased body fat
- Lowered testosterone
levels
- And improved insulin…
after 12 weeks.
While
there are numerous high-protein dietary options available. Eggs are considered
one of the healthiest protein sources available.
It is, nevertheless,
preferable to use organic or free-range eggs. Also, limit your egg intake to
1-2 per day. If there's one hormone-friendly dish you should include on your
menu, it's...
BROCCOLI
Phytoestrogens abound in
this brassica vegetable. As we previously discussed, this is excellent for
oestrogen balance in menopausal women.
This was discovered in a
study of 34 postmenopausal women. The use of 500 gram of broccoli each day can
help to improve oestrogen metabolism.
Broccoli, though, isn't
just excellent for that. This vegetable also contains a variety of minerals
that are essential for a variety of hormone functions.
Iron and calcium, two
minerals associated to PMS, are found in broccoli. During the course of our
menstrual cycle. Through our blood, we lose iron.
Low iron can aggravate:
- Cramps
- Headaches
- And other PMS symptoms.
During the menstrual
cycle, consuming iron-rich foods such as broccoli. PMS symptoms can be
considerably reduced.
Over the course of ten
years, a Harvard study looked at the mineral consumption of 3000 women.
During their
investigation, they discovered that eating a diet high in iron can lessen PMS
symptoms by up to 50%. a 40 percent increase
A smaller study of
college students diagnosed with PMS found comparable outcomes calcium.
According to specialists, broccoli has a wide and significant impact on hormone
balance. No matter what stage of life you're at hormonally.
While these trials
required daily consumption of broccoli. Many of the nutritional benefits can be
obtained by eating it 2 to 3 times each week.
If broccoli isn't your
thing, there are other options. There are four more foods that can assist with
hormone balance. Which we're about to investigate.
DARK CHOCOLATE
It’s no secret that when
we experience a hormonal change we often crave a little sweet.
Particularly in the form
of chocolate. But while not all chocolate is beneficial for us.
Dark chocolate may be
able to positively impact our hormonal balance.
Dark chocolate is rich
in:
- Minerals like iron and
magnesium…
- And powerful
antioxidant polyphenols… in particular catechins.
These plant nutrients
which come from the cocoa bean have proven to be extremely
efficient at reducing:
- Free radicals
- And oxidative stress in
the body.
Free radicals are highly
reactive atoms that can harm cells, proteins, and DNA in the body.
This can cause sickness
and hasten the ageing process, as well as impairing hormone function.
In order for a woman’s
body to be able to ovulate properly
Levels of
- Estrogen
- Testosterone
- And progesterone must
be in balance.
Free radicals, on the
other hand, have been found in tests to decrease progesterone production in the
body. This delicate hormonal balance may be disrupted, impairing fertility.
The good news is that
this was discovered in a study of dark chocolate flavonoids. These antioxidants
may help to minimise the negative effects of free radicals in the body.
While additional research
into the effects of dark chocolate on hormones is required. That much is clear
from the tiny amount of research that has been done thus far.
By lowering damaging free
radicals, this antioxidant-rich meal can assist to protect hormone balance. oxidative
stress and radicals
So, if you have a
chocolate craving, go ahead and eat a square or two. To reap the advantages,
choose a dark kind with a cocoa concentration of 70 percent or higher.
Next up is something that
has received a lot of attention for its health benefits...
GREEN TEA
And when it comes to balancing
our hormones
This herbal drink is
powerful at targeting important markers that trigger and aggravate:
- PMS
- Skin inflammation
- PCOS, and
- Menopausal symptoms.
Green tea contains a
substance called epigallocatechin-3-gallate, or EGCG.
It's an antioxidant that
controls inflammation by lowering the synthesis of cytokine cells.
The National Institute of
Health produced a study on the subject.
Researchers noted that,
the EGCG found in green tea can significantly reduce inflammation.
Chronic inflammation has
shown to aggravate PMS... and other symptoms through the cycle
including:
- Skin breakouts
- Headaches
- And fatigue.
Furthermore, studies show
that drinking green tea can improve insulin sensitivity.
This is good for your
health. And it's especially crucial for those with hormone imbalances like
PCOS, because insulin is commonly compromised in people with PCOS and
infertility.
A total of 1133
participants were enrolled in the trial. Green tea was found to dramatically
lower fasting insulin levels, according to researchers.
Overall, green tea
appears to have encouraged results when it comes to reducing signs that can
lead to hormone imbalance.
Drinking 1 to 2 cups of
green tea every day is recommended by experts. Because this powerful health
drink contains caffeine, it's important to drink it in moderation.
FATTY FISH
If there is one food that
tackles plenty of hormone-related symptoms.
It’s fatty fish. Fatty
fish such as:
- Salmon
- Mackerel
- Herring
- Sardines
- And trout Contains many
hormone
-stabilizing properties.
Let’s explore how. Fatty
fish are rich in Vitamin D, which is essential for hormonal glands such as
- The parathyroid
- And the pituitary
gland.
It's typical to be
vitamin D deficient when you're dealing with a hormone imbalance.
Lacking this essential
vitamin can push these glands to decrease the production of hormones
Triggering symptoms of:
- Extreme fatigue
- Low mood
- And body aches.
Fatty fish is also rich
in omega 3 fatty acids, which have shown to help regulate the menstrual
cycle. A study in 60
women with PCOS looked at the influence of:
- Vitamin D
- And Omega-3 on
hormones.
After 12 weeks of
supplementation, scientists observed that. Both compounds significantly reduced
testosterone levels in PCOS.
Another study observed
similar results noting that omega-3 helped to:
- Increase insulin
sensitivity
- And reduce
inflammation.
This implies that fatty
fish can help regulate hormones while also promoting heart and brain health.
To reap the benefits,
consume 2-3 servings of fatty fish every week. Finally, we get to our final
hormone-balancing superfood.
FLAX SEEDS
Linseed is another name
for flaxseed.
Are yet another superfood
that may aid in the regulation of your hormones.
Lignans are found in
flaxseeds. Which are phytoestrogens with both estrogenic and antiestrogenic
properties.
Lignans mimic estrogen's
activities in the body, which is good for menopausal women.
In a research of 48 postmenopausal
women, increasing daily flaxseed intake to 15 grams was found to help manage
blood sugar levels.
- Estrogen
- And androgen hormones.
However, these
discoveries aren't just beneficial to postmenopausal women. PCOS, or oestrogen
dominance, is a condition that affects women.
Flaxseed lignans can aid
in the elimination of excess oestrogen and androgens. As well as reducing the
signs and symptoms of hormonal imbalance.
Flaxseeds are also high
in the following nutrients:
- Fibre
- And omega 3 fatty acids…
Which are essential nutrients for:
- Healthy digestion
- And hormone balance.
With so many advantages,
there's no reason not to include flax seeds in your diet. Aim for one to two
tablespoons each day, and because of the high fibre content, drink lots of
water.
That's all there is to
it.
The top 8 foods that
balance hormones.
· Leafy greens,
· Nuts,
· Eggs,
· Broccoli,
· Dark chocolate,
· Green tea,
· Fatty fish, and
· Flaxseeds.
Though diet is just one
piece of the puzzle when it comes to hormone health. It can have a big impact.
Making these 8 foods
staples in your diet will help to naturally balance your hormones and minimize
hormonal symptoms.
Especially when alongside
regular exercise and quality sleep. And though today we have looked at the BEST
foods for your hormone health.
It’s equally important to
consider the foods which can be harmful for hormone balance.
Reducing your intake of
sugary and processed foods will also have your endocrine system thanking you.
But that’s a subject for another blog post!
Before you go, let us
know which hormone-balancing food were you most surprised by? Share your
experience with our community in the comments.
Have a healthy and joyful
day!
