Back from the doctor with a piece of advice to eat well for your body? We have all been there. However, if you are specifically looking for the answer to “what you should eat to balance your hormones,” you did right by coming here.
Generally, our eating habits affect the hormone signaling pathways and their production. Improper nutrition can cause hormonal imbalances, leading to health issues, including diabetes and infertility.
Most individuals don’t think of their hormones when preparing or ordering meals. However, eating certain foods will help you maintain balanced hormones and a healthy body.
For balanced hormones, you should consume healthy fats, seeds and nuts, avocado, olive oil, and food rich in fiber, says Dr. Keith Alderson.
Additionally, taking ample calories is also vital for balanced hormones. Let us talk about some of the best foods you can depend on to balance your hormones after exploring hormones for a bit.
What Are Hormones?
You see, hormones are little chemical messengers that travel throughout the body with a determination to control and regulate the activities of specific cells and organs. They are secreted by endocrine glands and travel through the bloodstream.
Types of Hormones
There are basically eight types of hormones – estrogen, progesterone, testosterone, insulin, cortisol, growth hormone, adrenaline, and thyroid hormone. Each of these serves different functions in the body.
Functions of Hormones
So, what exactly is the work of hormones? They enable proper metabolism, ensuring homeostasis, growth, development, sexual aspects, sleep-wake cycle, and mood swings.
What Is Hormonal Imbalance?
Now that you know the basics about hormones let us understand what hormonal imbalance is. Hormones being chemical substances, travel throughout the body for various purposes.
When there is an excess or shortage of any hormones, it is known as hormonal imbalance. In such a situation, extreme changes occur in the functioning of organs in the body.
Hormonal imbalance can sometimes get rectified on its own, but in some cases, it requires diagnosis and treatment coupled with a proper lifestyle and diet. That’s where the role of food becomes imperative. And we are going to talk about just that.
11 Foods To Eat For Balancing Your Hormones
Following is the list of foods that you should consume for balancing your hormones:
1. Albacore Tuna and Salmon
Generally, adequate cholesterol and fat are crucial in hormone production, especially testosterone and estrogen, sex hormones. Be sure to limit saturated fats and consume fats with high levels of omega-3.
Salmon has high vitamin D levels, essential in regulating testosterone levels in females. It also helps in stabilizing the hunger hormones, says the doctor.
Canned albacore tuna, salmon, walnuts, olive oil, flaxseed, chia seeds, and avocados have high omega-3 levels to balance your hormones.
Also, to boost your hormonal communication, be sure to consume adequate fats, especially fats from fish. Fish fats are vital in improving your cognitive skills while boosting your mood.
2. Cruciferous Vegetables
Typically, cruciferous veggies play a crucial role in estrogen metabolism in our livers. Making sure you consume cruciferous vegetables is vital in keeping the hormones balanced.
Some of the cruciferous vegetables we are familiar with are broccoli sprouts, cabbage, Brussels sprouts, cauliflower, and kale.
To ensure you increase vitamin absorption, you can use olive oil to roast them or make broccoli or cauliflower soup. Cruciferous vegetables also prevent the development of cancers like the estrogen-dominant.
Another type of food that will help you boost and keep balanced hormones is consuming avocados regularly. Avocados will help you balance your cortisol and cholesterol levels as they contain high levels of beta-sitosterol.
In addition, the combination of fiber and fat in avocados can help you increase the promoted satiety hormones. They also contain plant sterols that significantly influence progesterone and estrogen hormones.
These hormones help regulate menstrual and ovulation cycles. Be sure to take an avocado as part of your daily meal.
4. Probiotics and Prebiotics
Generally, probiotics are bacteria in your gut. On the other side, prebiotics is the food for the probiotics bacteria. The gut is an organ in your endocrine and produces over 20 hormones.
These hormones are crucial in regulating your appetite, metabolism, and satiety. You should consume prebiotic foods such as Jerusalem artichokes, raw oats and garlic, bananas, almonds, chicory, and apples.
Incorporating kimchi, dandelion, and yogurt into your meals is also helpful for balancing hormones.
Most carbohydrates contain high fiber levels, essential in eliminating excess hormones in your body. The abundant fiber and lignans in flaxseeds help remove and bind the uncontrolled active estrogens.
Make sure you include some non-starchy and starchy vegetables in your daily meals. Additionally, consuming squashes, sweet potatoes, carrots, and other root vegetables help maintain balanced hormones.
Starchy diets are also crucial in regulating your cortisol and melatonin hormones. Also, some carbs help in mitigating the increased cortisol levels.
6. Organic Fruits and Vegetables
While consuming vegetables and fruits is healthy for your body, eating inorganic fruits and vegetables will affect your health. That is because most pesticides affect your hormones by either affecting their actions or mimicking your body’s hormones.
It is, therefore, essential to avoid hormone-disrupting chemicals like glyphosate that will negatively impact your endocrine. Ensure you consume organic vegetables and fruit to avoid glyphosate effects.
Fruits and vegetables are crucial in overall human health as they have high antioxidant, vitamin, and mineral levels. When you go on shopping for fruits and vegetables, we recommend that you shop for organic ones.
Eggs are one of the finest sources of protein. Besides protein, eggs are also good sources of vitamin D, iodine, biotin, and vitamin B6, which help boost estrogen metabolism.
Eggs are also packed with HDL cholesterol, a healthy cholesterol that is imperative for producing hormones. Consumption of egg yolks is quite helpful in addressing the issue of hormonal imbalance.
Although seeds technically, quinoa are whole grains that are good sources of fiber, protein, vitamins, and minerals. Consumption of quinoa helps regulate blood sugar levels in the body, which consequently balances hormones.
The amount of zinc present in quinoa is particularly helpful in dealing with the production of thyroid hormones. It also helps maintain the levels of cortisol in the body.
Flaxseeds are edible seeds of the flax plant, which is considered a superfood due to its immense nutritional benefits. It is a great source of omega-3 fatty acids and fiber.
Flaxseeds are also rich in phytoestrogens which are chemical compounds that resemble estrogen in structure. Flaxseeds are a plant-based food that boosts metabolism and have estrogenic and antiestrogenic properties.
Foods To Avoid For Hormonal Balance
Typically, some foods can negatively affect your hormones. Consuming artificial sweeteners can interfere with your gut bacteria, thus affecting the satiety and sweetener-balancing hormones. These are the ghrelin and leptin hormones.
Some foods that might negatively affect your hormones include saturated fats, processed foods, artificial sweeteners, sugar, excess alcohol, and fried foods.
Excessive alcohol consumption, including estrogen metabolism and blood sugar control, usually affects your hormonal process.
Additionally, doctors associate booze with an increased risk of breast and other cancers development. To avoid hormonal imbalances, be sure to eat the right food and consume less alcohol, ideally not more than two drinks a day.
I am sure the article benefitted you if you had been searching for the top foods that cure hormonal imbalances. To balance hormones, avocados, cruciferous vegetables, tuna, and salmon are some foods you must eat.
It is all about what you eat that ultimately matters regarding hormones. With regular exercise, a proper diet, and an optimistic attitude, you can surely keep the hormonal imbalance at bay.