BALANCING HORMONES THROUGH NUTRITION
Nutrition is key in promoting optimal hormonal balance and happiness. Literally, nutrition is the root of everything, which makes sense because it is what you are feeling your body, cells and hormones with.
Eating for healthy hormones doesn’t have to be complicated or expensive, it just requires a little bit of attention, awareness, and education.
KEY COMPONENTS OF A HORMONE FRIENDLY DIET
HEALTHY FATS
Hormones are literally made up of fatty acids - fats are used in the creation of hormones, specifically steroid hormones like estrogen, testosterone, progesterone and cortisol.
COMPLEX CARBOHYDRATES
Carbs are the body preferred energy source, and the most commonly cut thing when it comes to diet culture. So often I see (and hear) women talk about how they are doing keto or low carb or dieting in some way and it is so hard on the hormones.
ORGANIC GRASS FED ANIMAL PROTEIN EVERY DAY AND ORGANIC GRASS FED BEEF ONCE EVERY OTHER WEEK.
Animal protein is high in Heme-Iron which is the form of iron that is more readily absorbed and utilized in the body. Iron is essential for health and balanced hormones and low levels of iron are also commonly shown in hypothyroidism which is a common hormonal issue. Animal protein (specifically salmon and eggs) have high levels of anti-inflammatory fats like omega-3s (EPA and DHA) as well as monounsaturated fats which are health protective and increase hormone production and balance.
FRESH AND RAW FRUITS AND VEGGIES
Eating a wide variety of plant foods ensures that you are meeting your intake of all the essential vitamins, minerals and antioxidants that your body needs to function properly and maintain hormonal balance. Antioxidants also fight free radicals, prevent oxidative damage to cells in the body and help produce detoxification enzymes that can help to detoxify hormones which keeps them in balance!
FIBER
Fiber rich foods (like legumes, leafy green vegetables, seeds, etc.) actually regulate levels of estrogen, progesterone and testosterone in the body and reduce cortisol levels by allowing the hormones to be detoxified through the liver and eliminated in the stool. Fiber also feeds the good bacteria in the gut which help to prevent estrogen being reabsorbed from our colon back into circulation!
So now that you have all the information you need to make a perfect, hormone balancing meal all you have to do is put it all together - let's do it..
CREATING A HORMONE BALANCING MEAL
STEP 1 - PROTEIN:
Organic, free range, pasture raised eggs - eggs are rich in vitamins and minerals including: A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline - all of which contribute to a healthy reproductive system, hormonal balance and healthy skin, plus the choline and iodine in the yolks are crucial for the production of healthy thyroid hormones.
Organic, free range, pasture raised meat - chicken, turkey, lamb, bison, beef, etc. - animal protein is high in all of the essential amino acids which help promote protein synthesis, metabolic processes and the creation of hormones. *I don't personally eat meat but if you do PLEASE make sure it is organic and pasture raised to avoid any cross over of hormones given to the animals.*
Wild caught salmon (or other fatty fish) - high in Omega-3's which are anti-inflammatory, support hormone balance, promote good brain health, boost your mood and reduce PMS symptoms.
Beans and Legumes - contain Phytoestrogens which are estrogen like substances found in plants that help promote hormone balance in the body. The most beneficial Phytoestrogens are called Isoflavones - soy beans, chickpeas and lentils are all good sources of Isoflavones!
STEP 2 - HEALTHY FAT:
Extra Virgin Olive Oil - The monounsaturated fats found in extra virgin olive oil can support hormonal balance, which is crucial for women's overall health. Packed with Omega 3’s evoo has so many benefits; It’s anti-inflammatory, antibacterial, heart-healthy, skin-healthy, and more.
Coconut oil/Coconut products - coconuts contain lauric acid which helps to heal the skin and is beneficial for hormone production, it also kills bad bacteria and viruses in the body, it is very easy to digest, provides a quick source of energy and speeds up your metabolism.
Avocados - the fat in avocados actually helps our body absorb and use nutrients, they are high in fiber, potassium, magnesium vitamin E, B-vitamins, and Folic acid - all of which are important for hormonal balance.
Flax oil - contains hormone balancing lignans and phytoestrogens which help stabilize our estrogen-progesterone ratio.
Organic butter or ghee - source of fat-soluble vitamins A, D, E and K2 which are our key building blocks for hormone production, it also is a source of short- and medium-chain fatty acids, which support immune function, boost metabolism and have anti-viral and anti-bacterial properties..
Nuts and seeds or Nut butter - sprouted or soaked nuts and seeds, nut butter, olives and olive oil, fermented cod liver oil, hemp seed oil and flax-seed oil are all sources of Omega 3's and mono and polyunsaturated fats which are contributing factors to hormone production.
STEP 3 - ANTIOXIDANT, NUTRIENT AND FIBER RICH VEGETABLES:
Coloured vegetables - beets, broccoli, cauliflower, sprouts, burdock root, etc. - contain B Vitamins which are critical for liver detoxification, hormonal imbalances burden our liver and slow down the detoxification process causing further imbalances.
Leafy green vegetables - these are naturally high in magnesium which can help to raise and balance progesterone levels. Progesterone being too low or imbalanced in any way is one of the major causes of hormonal imbalances.
Raw carrots - help prevent reabsorption of estrogen from the intestine so that the liver can more effectively excrete estrogen and regulate metabolism.
STEP 4 - COMPLEX CARBOHYDRATE:
Sweet Potato or Yam - high in beta carotene and B vitamins that help your body to make progesterone which will offset any estrogen imbalances.
Brown rice - also very high in B vitamins to help the liver metabolize hormones.
Quinoa - high in protein, magnesium and phosphorus which help to balance hormones by keeping steroid hormone levels even.
Sprouted grains and breads - contain phytoestrogens and many minerals needed for hormonal balance, plus they are high in fiber and easier to digest.
Fermented Bread aka Sourdough - easier to digest due to the fermentation.
BONUS - ADDED SOURCE OF FIBER:
Chia Seeds - 5g of per 1 tbsp
Psyllium Seed Husks - 3.5 g per 1 Tbsp
Ground Flax Seeds - 2.2 g per 1 tbsp
EASY HORMONE BALANCING MEALS
BREAKFAST:
Green smoothie with; serving of protein powder or collagen, almond butter, steamed sweet potato, spinach, chia seeds, 1/3 of a frozen banana and unsweetened almond milk
2 scrambled free range eggs, spinach, sprouted bread with half of an avocado and flax seeds sprinkled on top
Oatmeal with collagen, chia seeds, ground flax, banana, berries and nut butter
LUNCH/DINNER:
Spinach salad with tons of mixed veggies, roasted yam, beans, avocado, flax seed oil and organic chicken
Lentils with brown rice, sautéed kale, mixed veggies, avocado and hemp hearts with wild salmon
Tofu stir fry with, quinoa, mixed veggies and flax oil
SNACKS:
Sprouted toast with nut butter and banana
Home made protein balls
Smoothie (same as above)
Chia pudding with fruit and nut butter
Raw veggies with home made hummus
Sprouted nuts
Please always remember that we are all different, our bodies, hormones and preferences are different and finding what works best for you and does not put you under any food related stress is also SUPER important in finding hormonal balance and balance in life in general.
xx Lu
