Hormones play a huge role in women's health and are used in the body to send messages and instructions to different tissues and organs. Some of our major hormones include
Progesterone, Estrogens and Testosterone
Thyroid Hormones
Cortisol and Adrenaline
Insulin, Ghrelin and Leptin
These hormones influence many aspects of our health including
Menstruation
Fertility
Energy
Moods
Weight Regulation
Our bodies love to be in balance or homeostasis and our hormones are no different. When a hormone imbalance develops over time, this can lead to symptoms and disease.
The top 5 foods to support happy and balanced hormones are -
QUALITY FATS - such as olive and coconut oil (cold pressed), olives, coconut products, avocados and butter from grass fed cows. Hormones are made from cholesterol and other lipids (fats) - which is one huge reason why low fat diets are a terrible idea for women!
Although we have been told fats are bad for us for decades, the right fats are essential for optimal health - on both the inside and out! Adding fats to your food helps you to absorb certain vitamins and minerals, helps to keep you full for longer, provides energy and supports youthful skin. Processed vegetable oils in plastic packaging are the damaging fats you will want to avoid.
QUALITY PROTEIN - eggs from true free range chickens, wild fish, grass fed meats and poultry, legumes/nuts/seeds (if tolerated - cooked/soaked for easier digestion). Most of these proteins will also include some fats, and help to build hormones.
FOODS TO SUPPORT GUT HEALTH - include a variety of colourful vegetables (spray free when possible) which contain fibre, slippery elm powder, chia seeds, flaxseed meal, hemp seeds/meal, prebiotics such as artichoke, asparagus, onions/leeks and garlic, and fermented vegetables (if tolerated). Your digestive system helps to bind and eliminate excess hormones and ensures optimal absorption of nutrients for hormone production and use.
FOODS TO SUPPORT YOUR LIVER - cruciferous vegetables such as broccoli, cauliflower, cabbage, kale and brussels sprout. These contain I-3-C (Indole 3 carbinol), a compound which helps to reduce excess estrogens and support hormone metabolism, for which the liver plays a large role. Onions, garlic, rosemary and turmeric are also great for liver support.
(Avoid eating a lot of raw cruciferous vegetables if you have an underactive thyroid).
SEAWEEDS - contain iodine and other minerals which are essential for hormones and tend to be lacking in many diets. Seaweeds can easily be added to foods while cooking, or sprinkled on top or meals.
Two of the major foods to avoid or minimise are sugars and soy. Some fermented organic soy products such as tempeh, miso and tamari are ok for most women, but too much soy in general can affect estrogen levels. Sugar increases your need for insulin, and constant intake will increase your risk of diabetes (and the many complications that come with that), increase weight and contribute to other hormonal imbalances.
Keep it simple by filling up on a variety of colourful vegetables (spray free when possible) and add enough fats and protein to keep you satisfied for a few hours. This can differ between women and at different times in your life - so always take notice of how your body is feeling and what foods help you to feel your best.
If you have a significant hormone imbalance supplements can help to correct this, and then you can maintain hormone balance through diet and lifestyle. I would love to help you get your hormones back into balance so you can feel your best!
Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances and thyroid issues. The clinic is located in New Farm Brisbane, and consultations are also available via Skype. You can contact Marion here.