While I don’t believe in a one-size-fits-all approach to treating any condition, there are certain dietary changes that any woman dealing with hormone imbalances can consider to support their condition. I am coaching many clients who are dealing with painful and irregular periods, infertility, unexplained weight gain, low energy, anxiety and mood swings which are common signs and symptoms of hormone imbalances. By making changes to the foods that they eat everyday, their symptoms have improved, as they were able to feed their bodies with the nutrients they need for optimal health.
Eat Your Vegetables
According to the 2011 Trinidad and Tobago STEPS survey, 90% of adults in T&T do not get the required five servings of fruits and vegetables daily. This recommendation of five servings is for the prevention of disease and not what is required for optimal health. Fruits and vegetables contain fiber, vitamins, minerals and phytonutrients, which are important to reduce inflammation, support our body’s natural detoxification processes and feed the healthy bacteria in our digestive track. The key is to eat a wide variety of fruits and vegetables, including all the various colours such as red tomatoes, orange pumpkins, green spinach, purple melongene and white cauliflower. Try to avoid buying produce that has been grown or sprayed with toxic chemicals or look for organic produce.
Take Care of Your Gut
Science has shown a link between your gut health and hormonal balance. Billions of healthy bacteria live in your digestive track (called the microbiome) and these are essential for a strong immune system, reducing inflammation and supporting detoxification. You can nourish these good bacteria by taking a probiotic supplement, fermented drinks such as kefir or kombucha or fermented vegetables such sauerkraut. Green vegetables in particular, feed the good bacteria in your gut.
Avoid Inflammatory Foods
Refined sugar, refined flour, processed foods, alcohol and caffeinated drinks such as coffee and black tea all lead to inflammation in the body. Studies have shown that inflammation in the body can lead to hormonal imbalances and hormonal imbalances can promote further inflammation in the body. In addition, inflammatory foods can also lead to a leaky gut, which will upset the balance in the digestive track. Instead, eat a diet rich in whole foods with an emphasis on plant foods.
Eat The Right Fats
Your body uses dietary fats to produce and transport hormones so it is important to consume the right essential fatty acids. Best sources are extra virgin olive oil, avocado, coconut oil, flax seeds, chia seeds, nuts and cold-water fish like salmon. Try to avoid the refined oils high in omega-6 fats such as vegetable, corn and canola oils and margarine. You can also explore a quality fish oil supplement to ensure that you are getting the required amount.
Look Out for Hormone
Disrupting Chemicals
There are certain chemicals called hormone or endocrine disrupters that we are all exposed to in our food. From herbicides, pesticides, preservatives and hormones used in food production, our water, our personal care and cleaning products, plastic food and water containers. These chemicals sometimes act like our natural hormones, which leads to imbalances in our body. While our body is designed to neutralize and eliminate these toxins, it is best to minimize our exposure to avoid a toxic overload. Here are a few tips:
Store food and water in glass containers
Buy organic dairy, meats and produce
If buying conventional produce, make sure to clean properly with baking soda
Filter your drinking water
Use natural body products and household cleaners
Use stainless steel, cast iron and glass cookware instead of non-stick
Live a Healthy Lifestyle
Getting enough exercise, sleep and managing stress is as important as the food we eat to manage hormone imbalances. Aim for moderate exercise for at least 20 minutes, four times a week. Try to get at least seven to eight hours of uninterrupted sleep per night, as lack of sleep with exacerbate your symptoms. Look for healthy ways to manage your stress levels such as yoga, breathing exercises, meditation and spending time in nature.
Be sure to check any medications you are taking to note if there are contraindications to specific foods. This advice is provided to supplement the support of your medical professional and is not intended as a cure for anyone who has been diagnosed or suffering from any hormonal disorder.