Hormones affect every single aspect of your health. These chemical messengers are produced in various endocrine glands throughout the body and work together to help to keep the body in balance. When they are out of balance they can affect your mood, quality of sleep, energy levels, digestive health, reproductive health, your skin and ultimately the quality of your life. Our body uses the foods we eat to produce these hormones and when we do not provide the right nutrients it is difficult for our body to maintain the right hormone balance.
While some people may be diagnosed with a hormone imbalance such as polycystic ovarian syndrome, hypo/hyper-thyroidism, or adrenal fatigue, there are many other signs of a potential hormone imbalance including:
Unintentional weight gain
Difficulty sleeping or staying asleep
Brain fog
Heavy periods
Digestive issues such as bloating
Irritability, mood swings or depression
Skin breakouts
Carbohydrate or sugar
cravings
Sexual dysfunction
Here are 7 steps that you can take with your diet to support your hormone health.
Eat Healthy Fats
Fats are the building blocks of all hormones, so it is important to eat the right kinds of fat. Fats also provide a source of energy for your body to produce the hormones it needs. In addition, consuming adequate amounts of fats helps to reduce your appetite, keep blood sugar stable and reduce inflammation. Avocados, coconut oil, extra virgin olive oil, nuts, seeds and fatty fish such as salmon are healthy sources of fat. Processed oils such as margarine and vegetable oil are inflammatory to the body and contribute to hormonal imbalances.
Eat Protein at Every Meal
Protein is an important macronutrient that our body does not store so it is important that we eat some in every meal. Protein triggers the production of the satiety hormone, helping you to feel full and minimising blood sugar swings which can lean to hormonal imbalances. Look for clean protein sources such as beans, nuts, seeds, wild caught fish and organic meats and eggs. Meat, eggs and dairy that come from factory-farming are loaded with artificial hormones which can through our body’s natural hormones out of whack.
Eat Probiotic-Rich Foods
Recent scientific studies show that your gut health and hormone health are inextricably linked. Eating probiotic rich foods such as kefir, kombucha and sauerkraut supports a healthy digestive system, and in turn, healthy hormones. Probiotics also reduce inflammation in the digestive track and decreases stress hormones.
Eat More Greens
Leafy green vegetables help to naturally cleanse and detoxify your body. According to Traditional Chinese Medicine, the liver is the powerhouse of hormone production and leafy greens naturally support healthy liver function. Leafy greens also protect your thyroid. Green vegetables are also rich in fiber, which helps to reduce blood sugar swings.
Avoid Inflammatory Foods
Processed, packaged and fast foods that are high in refined carbohydrates, added sugars, hydrogenated oils, artificial colours and preservatives wreak havoc on your digestive system and trigger an inflammatory response in the body. Conventionally raised dairy and gluten, the sticky protein in wheat have also been linked to inflammation. Inflammation affects both the production of hormones and the balance of hormones.
Avoid Alcohol and Caffeine
Alcohol affects both male and female reproductive hormones and excessive amounts can put a strain on your liver. While a little quality coffee would not significantly impact your body, drinking too much can worsen PMS symptoms and contribute to adrenal fatigue.
Our bodies have an incredible ability to heal when given the right inputs. As you start to make changes towards improving your hormone health you will look and feel vibrant and energetic. Lifestyle factors such as getting quality sleep, managing stress and exercise also play a major role in hormones And the benefits will extend is every area of your life.