Six foods to help balance your hormones? Does it sound too good to be true? Peri/menopause is all about our hormones and the food we eat can have a significant effect on hormonal balance.
As our fertility declines so do our estrogen and progesterone levels. This can lead to hot flushes, weight gain, moodiness, bladder weakness, itchy, dry skin and so much more. However, the foods we choose to eat can help.
When it comes to managing your peri/menopausal journey looking at your diet and lifestyle choices is key. We have 40+ and 55+ to balance the effects of hormones on your body; adding hormone balancing foods and throwing out the ones that aren’t makes sense too. In our experience a multi-pronged approach is powerful.
Perimenopause, menopause and post-menopause sees a change in hormone balance by default. That’s why a daily dose of the three known hormone imbalancers – nutritional deficiencies, xenoestrogens and stress – adds fuel to the fire.
To help combat this:
1. Try adding the following six foods to your diet.
2. Remove processed foods, sugar, chemical-laden household cleaners and personal care products from your life.
3. Diarise a minimum of 30 minutes per day for you. A a gentle walk, listening to music, meditating, or taking a yoga class.
4. We’re sorry about this, but to seriously help balance menopausal hormones bypassing caffeine and alcohol is recommended.We’re sorry about this, but to seriously help balance menopausal hormones bypassing caffeine and alcohol is recommended. Click To Tweet
Add these six foods to your diet and your mood will be sunnier and you’ll have more energy.
Good fats are essential for hormone production so avocados are a great choice. They’re rich in monounsaturated fatty acids, fibre, magnesium, potassium, vitamin E, the B’s and folic acid. Plus avo’s are great for skin and ease conditions like eczema, acne and itchiness. We like to say half an avocado a day helps to keep the meno witch at bay!
Eggs are little packages of vitamins and minerals. They’re chock full of vitamins A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline – nutrients essential to healthy hormones.
Bonus? Studies have shown that people who start the day with eggs can tell many a successful weight loss story.
Salmon is a good source of omega-3 fatty acids -one of the building blocks of balanced hormones. This flavoursome fish is very good for brain and heart health too. Both of these can become vulnerable during and after the menopausal years. Its anti-inflammatory properties are also great for skin conditions and joint aches and pains. Add a piece or two to your week.
4. Coconut Oil
While you may feel coconut oil is a bit of a buzzword or trend it’s actually a gold star superfood. Coconut oil is made up of medium chain fatty acids unlike most oils which consist of long chain fatty acids. As such its metabolised differently – going straight to the liver where it is promptly used for energy.
Coconut oil also contains lauric acid, which is an antimicrobial fatty acid. This gives it the ability to kill bacteria, viruses and fungi (read yeast infections). And it’s an anti-inflammatory.
I’ve been known to take a teaspoon of coconut oil on its own first thing in the morning. I do this mostly when I’m intermittent eating (my favourite way of eating for weight management). It’s very filling and studies have shown people who eat medium chain fatty acids consume fewer calories.
5. Nuts & Seeds
I throw nuts and seeds into everything. Not just because they taste great but they are nutrient powerhouses and our hormones love them. Hemp, flax, and chia seeds and walnuts are rich in omega-3’s so adding them to salads, veggies, smoothies is a good idea. It’s also an easy way to boost your hormone helpers.
6. Eat Your Fruit & Veg
Fruit and vegetables are phytoestrogens, which basically means plant + estrogens and are found in over 300 plants. According to GreenMedInfo, phytoestrogens balance estrogen by binding to receptors and having an estrogenic effect. They raise levels that are too low and block stronger estrogens if levels are too high. So load up on spinach, blueberries, broccoli, apples, carrots, alfalfa and mung bean sprouts, pomegranates, cherries, bananas, watermelon and mint.
There you have it. The more you manage to swap these six foods with refined carbohydrates the more balanced you’ll be 😊😊😊
All images via Pixabay with thanks