When we think about hormones, we often immediately think of reproductive health. But they’re not just heavily involved in keeping the reproductive system functioning: woman food and Hormones can affect your mood, stress levels, appetite, and overall health. If our hormones are off balance, we might feel more fatigued than usual. Even further, we might experience irregular bowel movements to irregular menstrual cycles, heightened stress, and general irritability. Yikes!
FOOD GROUPS THAT HELP PROMOTE HORMONE BALANCE
Consider adding some of woman food and hormone-friendly foods into your daily diet to keep your mind and body functioning at optimal levels.
Protein is extremely important for hormone balance since it influences the release of leptin and ghrelin, the hormones that control your appetite and food intake.
Nutrient-rich complex and high-fiber carbohydrates are ideal foods for hormone balance because they help stabilize blood sugar and reduce cortisol levels. Fiber doesn’t break down in the body, and since it doesn’t convert to sugar, fiber can’t raise blood sugar levels like other carbs can.
Including high-quality natural fats into your diet can help curb not only your appetite, but also insulin resistance. Several studies show that consuming healthy fat at meals can trigger the release of hormones that can help you feel satisfied.
BEST FOODS FOR HORMONE BALANCE
There are some myths out there about eggs and hormonal imbalance, but in actuality, eggs are one of the best foods for balancing hormones, as they have a positive impact on insulin and ghrelin hormones in the body. Specifically, insulin controls blood sugar while ghrelin controls appetite.
Your insulin and ghrelin levels are lower after you eat eggs for breakfast (compared to a carb-based meal). Similar to other proteins, eggs are one of those hormone-friendly foods that keep you full for longer, so you can end up consuming fewer calories. This aspect is particularly advantageous if you have trouble losing weight.
2. FATTY FISH
According to the American Heart Association, fatty fish—such as wild-caught salmon, herring, mackerel, lake trout, and sardines—help stabilize your hunger hormones, thus helping you feel fuller for longer.
On top of that, fatty fish are considered to be one of the foods that balance hormones in females. They are rich in vitamin D, which helps improve female testosterone levels. Getting these hormonal levels under control can positively address concerns including weight gain, fatigue, and depression. A 3.5-ounce serving of such fish twice weekly can also keep your heart healthy and your skin and hair glowing.
Finally, the good fats in fish improve overall hormonal communication, which solidifies it as one of the best foods to eat for hormonal balance. The endocrine system uses hormones to communicate with the brain, which in turn boosts our mood and gives us better cognition skills.
3. CHICKEN BREAST
Chicken breast is high in protein and low in fat. Research indicates that high-protein diets promote the secretion of hormones such as leptin, which provides feelings of satiety. Chicken also has purported positive effects on anabolic hormones (such as insulin and estrogen) by helping build muscles after workouts, making it one of the key foods to balance female hormones.
4. LEAFY GREENS
Greens like spinach, kale, collard greens, and Swiss chard are loaded with antioxidants and can help prevent inflammation. Leafy gr are also considered for woman food and hormone-balancing foods in that they can reduce stress by lowering cortisol levels and helping balance estrogen.
Additionally, greens are high in fiber. A high-fiber diet can aid in lowering estrogen levels, particularly for people with history or risk of hormone-sensitive breast cancer, according to 2020 research by Harvard University. In general, try to consume 25 to 35 grams of fiber daily to support hormonal balance.
5. CRUCIFEROUS VEGETABLES
Broccoli, cabbage, cauliflower, kale, and Brussels sprouts are all part of the cruciferous vegetable family and are potential foods that regulate hormones. Like leafy greens, these vegetables also help process and remove excess estrogen from the body. It’s also worth noting that the high calcium content in broccoli can aid PMS relief by reducing cramps and bloating, as well as regulating mood swings.