Diet is integral to hormone balance and key in ensuring we are nourishing ourselves to not only get the most out of each day but to feel great in doing so! Our hormones will impact on our mood, energy, recovery from exercise, reproductive health, appetite, sleep and getting out of balance can wreak havoc on our lives.
Unfortunately many will jump to supplements or medications to remedy hormonal issues before having a look at the fundamentals or their nutrition. Some go as far as to say your second brain is actually in your gut. What we are referencing here is the effect that nutrition plays on the hormones and the cascade of bodily functions that leave you feeling and functioning in a certain way!
So how do we make sure we are giving ourselves every opportunity to get it right?
Firstly we want to make sure we have balance across the three macronutrients of carbohydrates, proteins and fats.
- -Carbs are good! Yes that’s right. Nutrient rich, high fibre, vegetables and grains are essential for the gut microbiome and an overall health digestive process.
- Proteins are extremely important in regulating ghrelin and leptin which help to control appetite and maintain muscle mass
- Fats to help in the synthesis of hormones from cortisol in addition to triggering hormones in the body to help us to stay satiated and keep our blood sugar levels at bay.
5 of our favourite foods to boost your hormones and get you feeling and function at your best include:
- Nuts: high in polyunsaturated and monounsaturated fats help to balance blood sugar levels and lower cholesterol. In addition nuts are high in omega-3 essential fatty acid helping to promote brain health and healthy skin!
- Green leafy cruciferous vegetables broccoli, cauliflower, kale, cabbage and brussels sprouts. These vegetables are high alkaline and help to process and remove excess estrogen from the body. Some also contain a high calcium content aiding in reducing stomach cramps and bloating
- Quinoa: A substitute for rice, pasta and other starchy carbohydrates, quinoa is actually a grain and can help act to also balance testosterone levels in females. Relative to its alternatives, quinoa has higher levels of protein to help stabilise blood sugar levels and stay maintain appetite
- Fatty Fish: deep water, red fish contain our essential fatty acids Omegas and vitamin to help reduce inflammation, improve energy levels and improve our bodies overall hormonal communication system to allow the brain to function at a great capacity
- Eggs: an amazing full protein that contacts all essential amino acids which contribute to health skin, nails, hair, muscle in addition to stimulating insulin and ghrelin responses to help control appetite and weight management.
For more help on how to improve your lifestyle get in contact with one of our experts today.