Having balanced hormones is an integral part of enjoying a healthy life. When our hormones are functioning properly, our bodies can operate at optimum levels and to our greatest beneﬁt. When we struggle with out-of-whack hormones, it can indeed throw our health and lives for a loop. Luckily, there are simple things we can do on a daily basis to help our hormones stay on track. But before we begin getting into diﬀerent foods that are helpful for balanced hormones, we'll dive into the importance of hormones to our health. Let's get started!
3 Ways Hormones Affect Your Body
What exactly do hormones do in the body? Why are they so important?
So What Do They Do?
Hormones are tiny molecules that function as chemical messengers and trigger all sorts of responses in diﬀerent parts of the body. There are various types of hormones, but here are three important types of hormones to understand.
- First, we have cortisol, the stress hormone. When you’re in a stressful situation, this hormone raises your heart rate, provides your brain with extra oxygen and releases energy from fat and glucose. Many of us have constant high levels of cortisol due to stress.
- Secondly is testosterone, a hormone that we commonly know as a male hormone, but women have it too. Testosterone inﬂuences your sex drive, muscle mass, and brain function.
- Lastly, melatonin -- this hormone regulates your sleep cycle. Melatonin is activated by the pineal gland in the brain later in the day when the sun begins to set.
Foods that Help Balance Hormones Naturally
Healthy fats are the building blocks of many diﬀerent types of hormones.
Some sources of these important healthy fats include coconut oil, avocado, eggs, and certain kinds of ﬁsh such as salmon and tuna. Consuming these healthy fat sources allows you to fuel the healthy hormone production you need.
Then there are walnuts, which are high in Omega-3 fatty acids. Omega-3 is a building block of hormones, and it also helps reduce inﬂammation in the body. Additionally, Omega-3's are excellent at promoting cell-to-cell communication.
Other nuts and seeds high in Omega-3's include pumpkin seeds, ﬂax seeds, chia seeds, and beechnuts.
Probiotics are good bacteria that encourage a healthy gut. The link between probiotics and a healthy gut is that these two balance important hormone levels in the body.
Several foods provide probiotics naturally. Fermented foods such as kimchi and sauerkraut have live probiotics. Liquids such as kombucha and bone broth are also ﬁlled with essential probiotics.
Turmeric is a spice that's extremely beneﬁcial to you. This spice helps to balance your hormones naturally, and luckily, it is very versatile for how it can be used!
Turmeric is also an incredible anti-inﬂammatory that can assist you with having healthy digestion. You can use this spice in your meals, take it in capsule form, or even create a turmeric latte and enjoy it as a hot beverage.
How many times have you heard it's important to eat your greens? This isn't new information, for sure -- but it certainly is ever so true.
Green veggies including things like Brussels sprouts, kale, spinach, broccoli and asparagus help metabolize estrogen and balance hormones. So try to ﬁnd a place for green veggies on your plate as often as possible.
What to Avoid?
Now that we know some foods will help you balance your hormone levels, it’s also important to know which foods you can avoid so they do not interfere with your hormone levels.
- If you consume caﬀeine, be mindful not to overdo it. When you do consume too much caﬀeine, to the point that it interferes with your sleep, this can cause your cortisol levels to increase and your hormones to ﬂuctuate as a result.
- Alcohol can be a deal-breaker too. Besides the fact that consuming high levels of alcohol can damage your organs, it can also interfere with your testosterone and estrogen levels.
- Sugar is typically a good thing to avoid anyway -- but indulging in processed sugar is another way to throw your hormones into a tailspin potentially. Sugar can be tough to kick, but lowering your intake over time is better than nothing at all. You can do it!
Overall, add in more hormone balancing foods into your daily routine and begin reducing the "avoid" list. It's okay to make this change over time to make it last, so start one step at a time.
If you would like some personal support in becoming the best version of yourself, check out my Metabolic Balance program.
It's an all-natural nutrition program that brings balance to hormones, optimizes health, and leads to a new invigorating lifestyle, resulting in successful long term weight management.
I'd love to chat with you about your health goals!