Top Foods for Keeping Your Hormones in Balance

These top foods for hormone balance will not only help alleviate symptoms but will also leave you feeling better and more energized!

In the last blog post, 7 Tell-Tale Signs You Might Have A Hormonal Imbalance, we chatted about some of the signs you may be experiencing that could be due to a hormonal imbalance. Some of which included having mood swings, feeling tired, problems sleeping or getting to sleep, or weight gain especially around our mid section.

In order to help balance our hormones, we need to consume foods that are high in nutrients and provide a balance between protein, carbohydrates, fats, and fibre. I will throw water in there as well as it is so important that our bodies are hydrated!

What is interesting is that once you do have all the nutrients and minerals that you need, your body will no longer crave sweets and highly processed foods.

So what are those foods?

Proteins
Let’s start with proteins, dietary protein provides the essential amino acids that your body can’t make on its own. It should be consumed every day in order to maintain muscle, bone, and skin health.

Eggs are very healthy and nutritious. They are a great source of vitamins, minerals, healthy fats, antioxidants, and brain nutrients!

We used to think that eggs were not good for us because of cholesterol but it turns out they do not have any effect on our blood cholesterol.

In fact, cholesterol is required for making all hormones, including progesterone and estrogen. 

And the protein in the eggs can help lower levels of the hormones ghrelin and insulin which play a role in hunger.

Wild-caught fish are a great protein option and are also a healthy omega 3 fat that helps with regulation of insulin.  

Sockeye salmon, brook trout, and Pacific sardines are some of the more healthier options. 

Lean cuts of meat such as chicken, turkey, and even beef are better sources of protein than fattier cuts of meat.

Healthy Fats
Fats are not to be shunned! Our bodies need good fats for energy and cell development. Eating good fat can in fact, help you to lose fat!

Just be aware that they are high in calories, so don’t overdo it!

Avocados are my favourite! They contain plant sterols that can help maintain estrogen and progesterone in your body.

You can put them on toast with some sprinkled lemon and salt or you can add them to a smoothie or salad.

Brazil nuts are one of the highest sources of selenium, a hormone that plays a significant role in supporting your thyroid function. A small handful makes an ideal snack. Eat with an apple or a pear.

Veggies
When it comes to veggies, there are many that are excellent.  Try to eat a variety of them as they all have something important to contribute to your health!  Eat from the rainbow of colors to get even more benefit.

Broccoli, part of the cruciferous vegetable family, are great for balancing estrogen levels. Other cruciferous vegetables that help with estrogen production include Brussel sprouts, cauliflower, kale, and bok choy.

If you find these veggies hard to digest, try steaming them instead of consuming them raw.

Spinach is not only a great source of vitamin K and iron but also contains a high level of magnesium. Spinach helps your liver metabolize estrogen, which helps keep your levels balanced.

If spinach salad isn’t your thing, try adding a handful into your smoothies to get an added boost of nutrients.

Bell peppers are one of the best natural sources of vitamin C, which is crucial for your progesterone development. Also, they have high levels of calcium and contain antioxidants that aid in the removal of free radicals in the body.

Fruits
Fruits are packed with nutrients, but they can also be high in sugar. Too much can cause an insulin spike, which in turn affects estrogen and cortisol levels. The general recommendation is to limit intake to 2 – 4 servings of fruit a day. A serving is approximately equal to one cup.

Apples have high levels of vitamin C, which helps increase progesterone levels, the hormone responsible for reducing anxiety and depression.

Apples also contain a powerful antioxidant, which can help reduce inflammation in the body.

Blueberries are an excellent source of antioxidants. And they’re chock full of B6, a vitamin that assists in the production and balancing of the progesterone hormone.

Strawberries are high in phytoestrogens which can pay a role in keeping hormone levels balanced.  And, they are high in vitamin C which is a hormone stabilizer and an immune system booster!

Grains
As far as grains go, they help keep your digestion balanced and regular. You want to avoid processed, bleached, or non-organic sources as they tend to have little nutritional value and can be high in sugar.

Before cooking grains like rice, quinoa, and or barley, it’s good to give them an initial rinse first.

Quinoa is a powerful, ancient superfood and is excellent for maintaining healthy insulin levels.

Oats are high in soluble fibre, which helps keep your digestive tract regular and reduces your body’s insulin response. They are rich in essential vitamins and minerals.

My favourite oats are Steel Cut oats as they are the whole grain and have a more nuttier texture.

Spices
Adding herbs and spices to your foods is easy to do and they do play a role in balancing hormones!

Garlic is rich in B vitamins, which are necessary to regulate hormone levels within the body. It also has phytoestrogens, which help balance estrogen levels.

Turmeric has an active ingredient called curcumin and curcumin helps balance hormones. Plus, it is a powerful antioxidant and can help the body get rid of damaging free radicals.

Cinnamon is high in antioxidants and has anti-inflammation properties. It’s excellent for preventing and fighting off colds and can also help aid in the repair of body tissue.

Cinnamon helps increase your body’s sensitivity to hormonal insulin.

To get the most benefits out of this spice, be on the lookout for Ceylon cinnamon.

SO the Key to balancing hormones is to fuel your body with healthy nutrients.  

Quality supplementation can also be very effective especially when pressed for time.  Just make sure they are of quality and are high in nutrients.

I have one that I take every day that is the perfect balance between protein, carbs, fats and fibre.  If you would like to know more about it or would like my opinion on what you are taking, reply to this email and I will get back to you.

Love the life you live,

Anita Duwel
Certified Holistic Nutrition Coach
Certified Master Workplace Wellness Consultant
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