You may have heard about hormonal balancing diets or certain dishes that can help regulate your hormone levels. But are there any foods that balance hormones?
Hormones are chemical messengers released into the bloodstream that play a role in various body functions such as metabolism, growth, and reproduction. Many aspects of living a healthy lifestyle can help keep your hormones balanced.
What causes hormonal imbalance?
Hormone imbalances occur when there is too little or too much of certain hormones in the body. According to the Cleveland Clinic. Hormone levels fluctuate throughout the day and throughout life, including during puberty, pregnancy, and menopause, and factors such as stress and certain medications can cause hormonal imbalances.
Chronic diseases that affect hormones are usually associated with tumors or other growths, autoimmune problems, or damage to the endocrine glands that release hormones into the blood.
Signs of hormonal imbalance
According to the Cleveland Clinic, the body produces more than 50 different hormones, so there are many signs of hormonal imbalance. For example, if you are experiencing a hormonal imbalance related to your metabolism, possible signs include:
- slow or fast heart rate
- weight gain or loss
- diarrhea
- depression or anxiety
Signs of sex hormone imbalance in women include:
- acne
- hair removal
- Your periods are heavy or irregular
- body hair increases
- Hot flashes
Signs of sex hormone imbalance in men include:
- loss of body hair
- erectile dysfunction
- loss of muscle mass
- loss of interest in sex
How can I balance my hormones naturally?
Although hormonal imbalance cannot be prevented in most cases, there are things you can do to keep your hormones balanced and optimize your overall health. And for most people, there’s no need to take steps to balance your hormones, TODAY.com previously reported.
That being said, certain lifestyle habits can help support hormonal function naturally, says Dr. Taz Bhatia, an integrative medicine physician and author of “Hypophylaxis.”Superwoman Rx” tells TODAY.com. These include:
- managing stress
- get enough sleep
- exercise regularly
- maintain a healthy and balanced diet
In her new book, The Hormone Shift, Bhatia shares other ways to support hormonal health.
What foods help balance hormones?
“Diet is the basis of how we feed our bodies and get nutrients…and when it comes to hormones, the foods we choose can also be important,” says Bhatia.
Eating a healthy diet packed with a variety of plants, healthy fats, protein, fiber, and vitamins helps provide your body with the nutrients it needs to effectively metabolize the energy and hormones it needs. she added.
Certain foods are best for supporting hormonal health. The goal is to incorporate these hormone-friendly foods into your daily diet when possible, or choose them over less nutritious foods when the opportunity arises, Bhatia explains in his book. doing. These foods are not only good for hormone health, but also provide a variety of other benefits, making them easy to add to any diet.
chia seeds
Bhatia says chia seeds are rich in vitamins, antioxidants and healthy fats that the body needs, and their high fiber content makes them a great option.
Dietary fiber is important for hormonal balance because it helps manage blood sugar levels and insulin resistance, Bhatia says. Fiber also supports intestinal motility, keeping you feeling full and full.
“If you don’t break down food properly, you won’t be able to absorb nutrients or metabolize hormones effectively, so your diet needs a lot of good fiber,” explains Bhatia.
Chia seeds contain about 10 grams of fiber per ounce, and your goal is to get 25 to 30 grams of fiber in total each day. You can add crushed chia seeds to smoothies, yogurt, oatmeal, and other dishes to increase the fiber content.
Olive oil
Fats are needed to produce cholesterol, a basic building block for hormone production, says Bhatia. According to Bhatia, healthy fats nourish the body and brain and help stabilize insulin and blood sugar levels.
Increasing your intake of healthy fats can help balance hormones and increase good cholesterol, Bhatia points out.
“Slowly build up a proper (healthy) fat balance by adding something like a tablespoon of olive oil or coconut oil (a can),” says Bhatia, adding that this helps your body produce hormones properly. He added that it is helpful.
salmon
Omega-3 fats not only have anti-inflammatory properties, but also contain cholesterol, which the body needs for hormone production, says Bhatia.
Salmon is rich in omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Salmon also helps metabolize estrogen and prevents it from accumulating in the body, Bhatia points out.
Salmon is one of Bhatia’s top superfoods for hormonal health.
Salmon not only helps maintain a healthy hormonal balance in the body, but is also a good source of protein and other vitamins.
cruciferous vegetables
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage may also play a role in the metabolism of hormones such as estrogen, says Bhatia.
The versatile vegetable is rich in phytonutrients, vitamins, and antioxidants, which can help support healthy estrogen levels and overall hormonal health, Bhatia added. Cruciferous vegetables are high in fiber and filling, making them a nutritious main dish or addition to a meal.
Cruciferous vegetables in particular produce a nutrient called sulforaphane, which is thought to offer a number of notable benefits, from protecting DNA to defending against free radicals, TODAY.com previously reported.
dark leafy vegetables
Dark-colored vegetables like kale, dandelion root, collard greens, and spinach are rich in vitamins and minerals that help support not only your liver and thyroid, but your overall health, Bhatia points out.
“They are high-glutathione or high-antioxidant foods,” Bhatia said, adding that glutathione can promote brain and heart health and reduce inflammation. Leafy greens often contain high amounts of vitamins A, C, E, and CoQ10, which are important for healthy hormonal balance, Bhatia notes.
If you don’t like leafy greens, Bhatia recommends mixing them into a smoothie with other fruits. However, the key is to blend the vegetables instead of juicing them. This will preserve all the fibers.
“I love green smoothies because they contain both fiber and antioxidants, and if you mix everything together you get cruciferous veggies too,” says Bhatia.
sweet potato
Sweet potatoes are a delicious root vegetable rich in fiber, potassium, and most importantly, vitamin A, Bhatia points out.
The popular Thanksgiving item actually contains beta-carotene, which is converted into vitamin A in the body after eating, TODAY.com previously reported. Sweet potatoes not only help maintain overall health and support hormonal balance, but they can also help promote eye health.
One medium-sized sweet potato provides all the vitamin A you need for the day. It’s a great addition to side dishes and meals, especially in the fall.
brazil nuts
Brazil nuts are highly nutritious and naturally rich in selenium, a mineral needed to maintain thyroid function, says Bhatia. Selenium is directly involved in the production of thyroid hormones, which help control metabolism, Bhatia added.
In addition to selenium, Brazil nuts are rich in magnesium and healthy fats.
You only need about two tablets a day to get what your body needs, says Bhatia. One Brazil nut contains about 95 micrograms of selenium, and the recommended daily intake for most adults is 55 micrograms.
Other dietary options for hormonal balance
In addition to adding these healthy foods to your diet, Bhatia recommends avoiding or minimizing added sugar, alcohol, caffeine, and processed foods.
The way you eat is also important, says Bhatia. “Eating on a consistent schedule can help stabilize blood sugar levels, and stable blood sugar levels can help you manage your hormones more effectively.”
Also keep in mind that while a nutritious diet supports hormonal health, there are limits, says Bhatia. “Eating the right foods consistently makes a difference. … Is that a guarantee that you won’t need hormonal support in the future? No,” she points out.
According to the Cleveland Clinic, treatment for hormonal imbalances depends on the underlying cause, but often requires drug therapy.
There’s no harm in trying to add more nutritious foods to your diet. However, if you have concerns about your hormone levels or symptoms of hormone imbalance, please consult your health care provider or endocrinologist.
