Best Foods For Hormone Balance
As a women’s health nutritionist, I often work with clients that struggle with their hormonal health, whether it’s due to a chronic condition or lifestyle factors. A female hormonal cycle lasts around 28 days and experiences many fluctuations during that time, while a man’s hormone cycle has fewer hormones involved and lasts over a 24 hour period. But factors such as age, stress, lifestyle and diet can cause alterations in regularity. My clients are often amazed that with consistent holistic nutrition counseling and nutritional supplement guidance, they can change their hormonal symptoms, find the right balance and gain more control over the quality of their life. This article will lead you through some important tips for using nutritional support for hormonal imbalance.
The Top 10 Key Indicators of Hormonal Imbalance:
Menstrual irregularities such as heavy bleeding, missed periods, spotting between periods, very short or long cycles, intense PMS symptoms.
Skin changes such as acne breakouts, excessive oil, dry skin
Mood fluctuations such as irritability, depression, anxiety, sudden mood swings
Disrupted sleep patterns such as difficulty falling asleep, waking up throughout the night
Weight changes such as unintentional weight gain or loss, or difficulty managing weight
Excessive hair loss or thinning hair
Changes in body temperature such as hot flashes, night sweats, or increased sensitivity to cold or heat
Sexual dysfunctions such as a decreased libido or vaginal dryness
Decline in energy levels such as persistent fatigue or lack of motivation
Digestive issues such as bloating, constipation or diarrhea
Why do we need hormones to operate efficiently?
Hormones such as Insulin, Leptin, Ghrelin, Triiodothyronine, and Thyroxine work on regulating your metabolism.
Insulin uses sugar from the blood cells to create energy.
Leptin is often referred to as the “satiety hormone” because it is responsible for letting your brain know that you are full.
Ghrelin is also known as the “hunger hormone” and is responsible for stimulating your appetite.
Thyroid hormones; Triiodothyronin and Thyroxine help to regulate your weight, energy, temperature and production off hair, skin, nails and more.
Hormones such as Estrogen and Testosterone are responsible for the reproductive system. Estrogen is the primary female sex hormone that aids puberty, the menstrual cycle, pregnancy and cholesterol and bone structure. This is one of many female sex hormones that has influence on the body, to learn more about these specific hormones and their duties, watch my free short course “The Balance Between Gut and Hormones” here. Testosterone is primarily the male sex hormone that aids puberty, libido, bone density, and muscle strength.
Then there are hormones that affect our stress and mood.
Cortisol which is also referred to as the “stress hormone” is released during times of stress and it increases blood pressure and heart rate. Too much of this stress hormone can really cause trouble for the rest of your bodily system.
Adrenaline or the “fight or flight” hormone is similar to Cortisol as it is also released during times of stress and increases the heart rate.
Melatonin is our “sleep-inducing hormone” that prepares the body for sleep.
In summary of all these hormones that exist in our bodys, we need them to maintain balance because our bodily systems are interconnected, so when one area gets thrown off, so does the rest.
What food groups are best for hormone balance?
Cruciferous vegetables, such as broccoli, kale, cauliflower, and Brussels sprouts, are powerful allies in promoting hormone balance due to their high content of phytonutrients. These compounds help support the liver in detoxifying excess estrogen, which we are often exposed to in our food, body products & more. By aiding in the breakdown and excretion of estrogens, cruciferous veggies help maintain healthy levels, reducing the risk of hormone-related issues like PMS, endometriosis, and even some hormone-sensitive cancers. Additionally, the fiber content in these vegetables supports gut health, which plays a crucial role in regulating hormone metabolism. Incorporating a variety of cruciferous vegetables into your diet can be an effective, natural way to keep your hormones in check and promote overall wellness.
Omega-3 fatty acids, found in foods like fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, play a crucial role in maintaining hormone balance. These healthy fats help regulate the production and function of hormones, including those involved in inflammation, mood, and reproductive health. Omega-3s are known to support the synthesis of anti-inflammatory eicosanoids, which can help reduce chronic inflammation that may interfere with hormone function. They also promote healthy levels of estrogen and progesterone, which are essential for menstrual cycle regularity and fertility. Additionally, omega-3s have been shown to support the adrenal glands, which produce stress hormones, and help mitigate the effects of stress on the body. By including omega-3-rich foods in your diet, you can support hormonal equilibrium, enhance mood, and improve overall well-being.
Fruits and vegetables are foundational to hormone balance due to their rich array of vitamins, minerals, antioxidants, and fiber. These nutrient-dense foods help regulate hormones in several ways: they provide essential nutrients like vitamin C, magnesium, and B vitamins, which are crucial for hormone production and regulation. The antioxidants in colorful fruits and vegetables, such as flavonoids and carotenoids, help combat oxidative stress and inflammation, both of which can disrupt hormonal function. Additionally, the fiber in plant foods supports detoxification by promoting healthy digestion and facilitating the excretion of excess hormones, particularly estrogen, which is linked to hormone imbalances. Certain fruits, like berries and citrus, are especially helpful in supporting liver health and hormonal clearance, while leafy greens and cruciferous vegetables aid in estrogen metabolism. By incorporating a variety of fruits and vegetables into your daily diet, you’re providing your body with the building blocks it needs to maintain hormonal harmony and overall health.
High-fiber carbohydrates, found in foods like whole grains, beans, lentils, fruits, and vegetables, are excellent for hormone balance due to their ability to regulate blood sugar and support healthy digestion. Unlike refined carbs, which can cause insulin spikes and promote inflammation, high-fiber carbs are digested more slowly, helping to stabilize blood sugar levels and reduce the risk of insulin resistance—an issue often linked to hormone imbalances, including those seen in conditions like PCOS and thyroid dysfunction. Additionally, fiber aids in the elimination of excess hormones, particularly estrogen, by binding to them in the digestive tract and facilitating their removal from the body. This helps prevent estrogen dominance, which can contribute to mood swings, irregular cycles, and other hormone-related issues. The steady release of energy from high-fiber carbs also supports adrenal health, which plays a key role in regulating stress hormones. Including a variety of high-fiber carbohydrates in your diet not only stabilizes blood sugar but also promotes hormonal harmony and overall well-being.
Probiotics and prebiotics play a crucial role in supporting hormone balance by promoting a healthy gut microbiome, which is deeply connected to hormone regulation. Probiotics, the beneficial bacteria found in a balanced gut flora, is essential for metabolizing and clearing excess hormones, particularly estrogen. An imbalance in gut bacteria can lead to poor estrogen metabolism, potentially contributing to estrogen dominance and associated issues like PMS, mood swings, and even increased risk of hormone-related cancers. Prebiotics, found in fiber-rich foods like garlic, onions, bananas, and asparagus, act as food for beneficial gut bacteria, helping them thrive and maintain their positive effects on digestion and hormone regulation. A healthy gut microbiome also supports the production of key hormones, including serotonin, which influences mood and stress levels. By including both probiotics and prebiotics in your diet, you nurture a balanced gut environment that supports efficient hormone metabolism, improved mood, and overall hormonal harmony. Learn more about this in my free educational resources here.
Hormone disrupting foods
Certain foods can disrupt hormone balance by interfering with the body’s natural hormone production, metabolism, or function. Processed foods high in refined sugars and unhealthy fats can trigger insulin resistance, leading to hormone imbalances, particularly with insulin and cortisol. Trans fats, often found in fast food, baked goods, and margarine, can also contribute to inflammation and disrupt the function of essential hormones. Additionally, foods containing endocrine-disrupting chemicals, such as BPA (found in some plastics and canned goods), can mimic estrogen in the body, leading to estrogen dominance and a variety of hormone-related issues like irregular cycles or mood swings. Pesticides and herbicides, present on conventionally grown fruits and vegetables, may also contain chemicals that interfere with hormone function. Furthermore, high levels of caffeine and alcohol can affect adrenal and thyroid hormones, contributing to fatigue, stress, and disrupted metabolic processes. To maintain hormone balance, it's important to minimize exposure to these disruptive foods and focus on a whole-foods-based diet that nourishes the body with vitamins, minerals, and healthy fats that support optimal hormonal health.
Hormone disrupting lifestyle factors
Several lifestyle factors can disrupt hormone balance, often without us realizing their impact. Chronic stress is one of the most significant disruptors, as it leads to elevated levels of cortisol, the stress hormone, which can interfere with the production of sex hormones like estrogen and progesterone. Poor sleep is another major factor, as inadequate rest can affect the body's natural circadian rhythm, impairing the production of melatonin and disrupting hormonal functions. Lack of physical activity or excessive exercise can also lead to hormone imbalances, as sedentary behavior can contribute to insulin resistance and weight gain, while over-exercising can strain the adrenal glands, leading to reduced sex hormone production. Additionally, exposure to environmental toxins—such as those found in plastics (BPA), cleaning products, or personal care items—can introduce endocrine-disrupting chemicals that mimic or block hormones, leading to issues like estrogen dominance or thyroid dysfunction. Addressing these lifestyle factors, including managing stress, improving sleep quality, staying active, and reducing toxin exposure, is key to restoring hormonal harmony and supporting overall health.
In conclusion, it is important to keep a well balanced diet that can keep your body functioning at its best and maintain a healthy hormone regulation. As you can see, hormones have great influence over our health and life!
*To learn more about how to balance female sex hormones with diet and how to improve menstrual cycle health naturally, check out my ebook; “Living in Harmony with Your Cycle”
