There’s no question that women of today are leading busy and stressful lives. When you factor in a poor diet and/or lack of adequate nutrition, it’s no wonder that hormonal, metabolic and endocrine disorders are becoming the new norm! The good news is, I have 7 hormone rebalancing diet tips for you today!
Your hormones are your body’s chemical messengers. They are involved in every aspect of your physical, mental & emotional health, and are needed in very specific amounts for your body to function efficiently.
When your hormones aren’t working optimally, (Note – just because your blood tests show that your levels are “normal”, doesn’t mean they are optimal!) then your body starts to show the signs. Aside from the symptoms below that can impact your day to day quality of life, hormonal imbalances may increase your risk of excess weight, diabetes, heart disease, chronic inflammation, and a multitude of other health problems.
“The healthy, hormonally balanced body continually manufactures all the hormones it needs to keep everything functioning.
It becomes unbalanced when subjected to inadequate supplies of nutrients, inordinate stress and toxic influences.
Balance is the most central aspect in a woman’s health.”
~ Women in Balance Institute
Our hormones (or endocrine system) are all connected, so any imbalances in one particular area, will have a ripple effect on ALL of your hormones.
This means if your body is producing high levels of certain hormones like cortisol (our stress hormone), then our other hormones will likely fluctuate in response – for instance estrogen, progesterone, testosterone, insulin and thyroid hormones (T4 and T3).
Signs of common hormonal imbalances
When your body produces too much or too little of one or more hormones, the following signs and symptoms may start to appear:
- Periods are irregular or absent, PMS is exacerbated
- Sleep issues and insomnia
- Memory or brain fog
- Fatigued or have consistently low energy
- Digestive issues such as bloating and constipation
- Mood swings, irritable, overwhelm, anxious or depressed
- Gaining weight or weight loss resistant
- Vagina is dry and/or irritated
- Lack of sex drive/no libido
- Night sweats and hot flushes
- Food cravings and constant hunger
- Skin & hair changes including acne, dry skin, thinning hair and/or hair growing in unexpected places – like your face!
Why Nutrition Is Important for Hormone Balancing
Nutrients from food provide the building blocks your body needs to produce hormones, and to adequately fuel your body, so it functions the way it should do.
Our reproductive hormones (estrogen, progesterone and testosterone) are derived from cholesterol, which is also made by our body. The best food sources for our body to make healthy cholesterol comes from foods like full fat dairy, eggs, butter, and meat. While these may all be animal products – quality does matter, so go organic or free range if you can!
If you’re experiencing chronic stress, or your diet doesn’t supply enough “raw materials” to make all of the necessary hormones, your body will prioritise stress hormone production (particularly cortisol) because these hormones are essential for survival, whereas our sex hormones aren’t considered necessary to sustain life.
Eating nutritious foods, exercising daily, and engaging in an otherwise healthy lifestyle can go a long way toward supporting and improving your hormonal health.
7 Diet & Lifestyle Tips For Better Hormone Balance:
- Eat adequate high quality protein with every meal – go for organic or grass fed
- Reduce inflammatory foods, including sugar and refined carbs, sugary drinks, gluten, hydrogenated oils & trans fats
- Consume healthy fats, including fatty fish, whole eggs, olive oil, coconut oil and avocados
- Eat a high fibre diet with natural plant based carbohydrates such as sweet potato and pumpkin, but consume whole grains in moderation
- Consume probiotic foods such as fermented yoghurt, kefir and sauerkraut as well as prebiotic foods like bananas, leeks and oats
- Drink adequate filtered water and limit alcohol & caffeine
- Supplement with Vitamin D, especially during winter
We are all different and have different needs. What works for some, may not work for you. I recommend starting with the basics of eating for hormonal support and balance to see if you feel any positive changes.
If you are looking for personalised support, then our Well Balanced Woman might be the perfect solution. You can learn more HERE