Hormone health is crucial to your overall health and well-being. Hormones regulate your emotions, energy, inflammation, weight, sleep, and skin
You may have heard of hormone-balancing diets and certain recipes that promise to adjust your hormone levels. But are there food items that balance hormones?
Hormones are chemical messengers that enter our bloodstream and regulate a number of bodily functions, including metabolism, growth, and reproduction. Many factors of a healthy lifestyle might help you maintain hormonal balance.
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But What Causes Hormonal Imbalance in Women?
Dr Nitika Sobit, renowned Obstetrician and Gynecologist emphasizes that as women, our bodies undergo significant changes throughout our lives. Therefore, understanding the causes of hormonal imbalance can help us manage our health better. While hormone levels naturally fluctuate throughout the day, and over the course of our lives, especially during puberty, pregnancy, and menopause, stress and certain drugs can also cause hormone imbalances. Moreover, chronic diseases such as polycystic ovary syndrome (PCOS), diabetes, and thyroid are related to hormonal imbalances.
Tumors, abnormal growth of endocrine glands, autoimmune issues, or damage to endocrine glands can affect hormonal production and disrupt the normal operation of bodily functions.
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Relationship Between Food and Hormones
Dr Sobti adds, “A woman’s hormonal system is complicated and fragile. While many hormones circulate throughout the human body, the two main female sex hormones are progesterone and estrogen. When these hormones are in balance, you feel better. When they are off balance, you do not.”
Eating some food items can disrupt the balance of your hormone health. This is because certain foods can give the nutrients required for normal hormone production. For instance, refined sugars, processed foods, excessive caffeine, alcohol, non-organic dairy and meat, soy products, or trans fats can disrupt hormone function by promoting inflammation and affecting insulin sensitivity.
However, there are certain foods that can even restore the balance of hormonal balance as well.
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6 BEST FOODS TO BALANCE HORMONES IN WOMEN
- Leafy Greens and Cruciferous VegetablesCruciferous vegetables like broccoli, cauliflower, and kale are rich in phytochemicals that help regulate estrogen levels. :They contain indole-3-carbinol, which promotes liver function and helps clear out waste hormones. This helps maintain hormonal balance and supports overall health,” says Dr. Tejal Kanwar, Gynaecologist & Consultant at Ujaas (A menstrual health and hygiene management social enterprise).Leafy greens like spinach, kale, and collard greens are packed with fiber, vitamins, and minerals. They help regulate estrogen levels and support overall hormone balance. “Leafy greens are also rich in antioxidants, which help reduce inflammation and oxidative stress,” adds Dr Kanwar.
- FlaxseedsFlaxseeds are a rich source of omega-3 fatty acids and fiber. “They contain lignans, which help balance estrogen levels and support hormone production. Flaxseeds also provide healthy fats and antioxidants, making them a nutritious addition to a vegetarian diet,” opines Dr Kanwar.
- BerriesDr Kanwar shares, “Berries like raspberries, blueberries, and strawberries are rich in antioxidants and fiber. They help regulate progesterone levels and support overall hormone balance. Berries are also low in calories and high in nutrients, making them a healthy snack for vegetarians.”
- EggsWhole eggs used to be considered unhealthy due to their high cholesterol and fat content. One egg contains 212 mg of cholesterol, which is 71% of the daily required amount. Additionally, 62% of the calories in whole eggs come from fat. Whole eggs are very nutrition-dense. They are packed with vitamins and minerals. They also include potent antioxidants that protect your eyes, as well as a high concentration of choline, a brain ingredient that many people do not receive enough of. The beneficial fats in eggs contribute to hormone homeostasis.
- AvocadoAvacado is a nutritious fruit that promotes strength and energy in the body. However, avocado’s energy groups make it easy to achieve hormonal equilibrium. Avocado has the inherent ability to absorb nutrients, decrease cholesterol levels, and promote weight loss. Avocado also has anti-inflammatory effects, it stabilizes the glucose level and helps balance hormone levels.
- Dry FruitsDry fruits such as almonds and walnuts are a great source of hormone-balancing healthy fats, fiber, and protein. They provide a portable, quick, and easy snack that helps to keep blood sugar stable, lower insulin levels, and regulate hormones.
Hormone health is crucial to your overall health and well-being. Hormones regulate your emotions, energy, inflammation, weight, sleep, and skin. A hormone-balancing diet consists of healthy fats, anti-inflammatory foods, cruciferous vegetables, high-quality proteins, prebiotics, slow-burning carbohydrates, and foods that promote liver function.
While most meals are safe to consume in moderation, the foods that treat your unique illness may not benefit another individual with comparable concerns. Because balancing hormones with food can be difficult at times, you should consult with your doctor or a nutritionist to help you monitor and manage your medical situation.
