Can nutrition really help balance your hormones?
I get asked this question a lot…. and the answer is YES!
Nutrition plays a significant role in balancing hormones, and making mindful dietary choices can support your hormonal health. Nutrition is the key behind hormone production, hormone regulation and even hormone detoxification.
What are some of the signs and symptoms of hormone imbalance?
Weight changes
Acne
Cravings
Fatigue
Mood swings
Irregular menstrual cycle
Hair in unexpected places
Low libido
Hot flushes
How can nutrition support hormone balance?
Here’s some top tips on how to optimise nutrition for balanced hormones:
Fibre: High-fibre foods such as vegetables, fruits, whole grains, and legumes aid in regulating insulin levels and can help remove excess oestrogen from the body, which is beneficial for maintaining hormonal balance.
Healthy Fats: Essential fatty acids, particularly omega-3s found in fatty fish, flaxseeds, and walnuts, support hormone production and reduce inflammation. Healthy fats are crucial for maintaining cell membranes and facilitating proper hormone function.
Protein Intake: Adequate protein from sources like lean meats, eggs, legumes, and nuts is essential for hormone production and helps maintain muscle mass, which can influence metabolic health.
Antioxidant-Rich Foods: Berries, leafy greens, and brightly colored vegetables are rich in antioxidants, which help protect the body from oxidative stress that can disrupt hormone balance.
Complex Carbohydrates: Whole grains, vegetables, and legumes provide a steady source of energy and help regulate blood sugar levels, preventing insulin spikes that can affect other hormone levels.
Avoiding Refined Sugars and Processed Foods: Reducing intake of refined sugars and processed foods helps prevent blood sugar imbalances and inflammation, both of which can disrupt hormonal balance.
Hydration: Drinking adequate water is essential for maintaining metabolic processes and hormone transport in the body.
Probiotics and Prebiotics: Fermented foods (like yogurt, kefir, sauerkraut) and prebiotic-rich foods (like garlic, onions, and bananas) support a healthy gut microbiome, which is actually very closely linked to hormonal health.
Balancing hormones through nutrition requires a holistic approach, focusing on a varied diet rich in whole, unprocessed foods. A nutritional therapy protocol for hormone balance may also include supplement recommendations and lifestyle interventions to support stress management.
To read about my Gut & Glow Hormone Balance Programme click here.
If you would like to discuss how nutrition can help your hormones, book a free 15 minute intro call. I would love to chat.