NUTRITION TIPS FOR HEALTHY HORMONES
What we eat plays a direct impact on our health & specifically our hormones. Proper nutrition can have a positive effect on metabolism, thyroid conditions, adrenal dysfunction, amennorhea, PCOS, diabetes, infertility & much more.
My Top Tips for Happy, Healthy Hormones:
LIMIT INFLAMMATORY FOODS: Common offenders include processed/packaged foods, junk & fast food, vegetable oils, refined sugar, gluten, dairy, soy & alcohol. Even “diet” products & artificial ingredients negatively affect hormones. These foods cause inflammation & upset your gut health, raising cortisol, insulin and suppresses the ability to regulate the thyroid, adrenals & sex organs.
CONSUME WHOLE FOODS: Bring it back to basics! Keep your food as real, nutrient dense, with “1 ingredient” as much as possible. Eating the Rainbow with a variety of produce provides fiber, antioxidants, vitamins and minerals needed for all physiological functioning, immune support, gut health & to produce hormones.
CHOOSE CLEAN QUALITY OPTIONS: Conventional animal, dairy & produce contains antibiotics, steroids, hormones, pesticides, heavy metals & more that all disrupt our own hormonal system! Choose top quality, ethically and humanely raised meats, seafood & dairy products. Aim for organic & refer to the Dirty Dozen/Clean Fifteen when shopping for produce.
PROPER HYDRATION: This is very simple but plays a huge role in overall health! Water is essential for brain function, nerve and muscle contraction & all organ functioning. It is necessary to filter out toxins & for optimal detoxification. If dehydrated, the body can’t get rid of excess hormones & can lead to imbalances (like estrogen dominance). Drink at minimum half of your bodyweight in ounces of clean, filtered water every day.
EAT CONSISTENTLY: Everyone has a different routine & preference, but aim to eat at regular intervals. Erratic eating, skipping meals, over-eating/bingeing later puts our blood sugar, cortisol & energy levels on a rollercoaster. Eating structured meals with minimal grazing/snacking keeps insulin steady, your metabolism going & you’ll feel more satisfied, better metal clarity & less cravings. Consider practicing intermittent fasting, which can actually improve insulin sensitivity & balance energy throughout the day.
BALANCE YOUR MACROS: Every meal should contain PFF: Protein, Fiber & Fat. Healthy fats are required for hormone production and regulation. Great choices include wild caught seafood, raw nuts & seeds, avocado, EVOO. Fiber provides satiety & also improves detoxification & optimal digestion, both needed for hormone balance.
When consuming Carbs: choose fiber-rich and low-glycemic complex carbs that provide sustained energy and stabilize blood sugar. These include all vegetable of course 🙂 and also quinoa, organic rice, sweet potatoes/yams, squashes, lentils, beans.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4240228/
https://www.mdpi.com/journal/nutrients/special_issues/diet_hormones
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