10 Foods to Balance Your Hormones Naturally
Hormonal balance in our bodies is essential for overall well-being. This is particularly important in menopause when our sex hormones start to fluctuate and decline - notably oestrogen, progesterone and testosterone.
Our hormones affect everything we feel internally: from our energy levels and mood to our metabolism and our skin health, from our clarity of mind to how hot or cold we feel. They essentially control how we function: our appetite, our metabolism, our sleep cycle, our body temperature so, as these fall out of balance in menopause - so do we!
Nutrition plays a significant role in supporting hormonal health, so it’s incredibly important, especially in menopause, to include nutrient-dense foods in your diet after all, your brain cells are made from the food you eat so it’s essential to eat well and this really can make a huge difference.
Here are ten hormone-balancing foods to add to your daily routine:
1. Avocados Rich in healthy fats and fiber, avocados support oestrogen balance and reduce inflammation. They also help regulate cortisol, the stress hormone.
2. Flaxseeds These tiny seeds are packed with lignans, a type of phytoestrogen that helps balance oestrogen levels. They’re also a great source of omega-3s, which support brain and hormonal health. It is important to grind them into powder form so it is easier to absorb in the gut and eating seeds can lead to diverticulitis.
3. Salmon High in omega-3 fatty acids, salmon reduces inflammation and supports hormone production, particularly for thyroid function and stress management. Try and buy the wild salmon as this has a higher concentration of omega 3. If you don’t feel you are getting enough, you can also take omega 3 in supplement form.
4. Leafy Greens Kale, spinach, and Swiss chard are rich in magnesium, which helps regulate cortisol and improve insulin sensitivity, keeping blood sugar levels stable. A wonderful way to increase your intake of greens is to start your day with a green smoothie - packed with nutrients to help support your hormonal balance.
5. Eggs A complete source of protein and healthy fats, eggs provide essential nutrients like vitamin D and choline, both of which are crucial for hormone production and balance.
6. Berries Antioxidant-rich blueberries, raspberries, and strawberries help combat oxidative stress which leads to free radicals circulating in your system causing disruption to hormonal balance and accelerating aging. Start your day with some oats and berries with a dash of greek yoghurt. Savoury, nutritiously dense and absolutely delicious.
7. Nuts (Almonds & Walnuts) Almonds help regulate blood sugar, while walnuts contain polyphenols that support gut health, which is closely linked to hormone regulation.
8. Sweet Potatoes A great source of complex carbohydrates and fiber, sweet potatoes help stabilize blood sugar and support progesterone production. They are low glycemic index and a great source of anti oxidants.
9. Fermented Foods (Kimchi, Yogurt, Sauerkraut) Gut health plays a vital role in hormone regulation and our gut health becomes vulnerable in menopause when 1 in 4 women can suffer from IBS or leaky gut. Probiotics in fermented foods help maintain a balanced microbiome, which supports oestrogen metabolism.
10. Dark Chocolate Rich in magnesium and antioxidants, dark chocolate helps reduce stress hormones and supports serotonin production, improving mood and sleep - as well as tasting fabulous. Make sure you buy 70%+ cocoa content.
By incorporating these foods into your diet, you can naturally support your hormonal health, boost energy, and feel your best. Small dietary changes can lead to big results, so start nourishing your body today! Remember it’s about the nutrient density, not the calorie density so stop counting calories and start counting nutrition.