Did you know hormonal imbalances in women cause many health problems like mood swings, irregular periods, and serious conditions like polycystic ovary syndrome (PCOS) or thyroid disorders? Because hormones are chemical messengers in the body that stimulate many important body functions to work optimally, if any of the hormones get imbalanced it impacts many functions. That’s why it is crucial to maintain proper hormone balance. With proper nutrition, it is possible that you can manage your hormonal balance. Learn 7 nutritional tips for women to maintain hormonal balance in this article. Log on to www.doralhw.org for a consultation.
7 Nutrition Tips for Women to Maintain Hormonal Balance
Eating a healthy balanced diet allows one to get the right nutrition that helps women maintain hormonal balance. Here are some nutritional tips to maintain hormonal balance, including:
- Consume enough protein in every meal:
Eating enough protein in your diet is very important because it provides amino acids that the body can’t make on its own and it also helps to produce protein-derived hormones that are called peptide hormones. These hormones play a crucial role in managing physiological processes such as growth, energy metabolism, appetite, stress, and reproduction. Research has found that eating protein can decrease the hunger hormone ghrelin and stimulate the production of hormones that make you feel full. Experts recommend you should consume a minimum of 25 to 30 grams of protein per meal. High protein food sources may include – eggs, chicken breast, lentils, and fish.
- Cruciferous vegetables:
These vegetables produce a phytochemical called indole-3-carbinol which promotes liver function that is crucial for hormonal balance where your waste products and spent hormones are removed. These vegetables should be eaten daily to detoxify and balance the hormonal system. It includes:
- Rocket/Arugula
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Kale
- Spinach
- Reduce your sugar intake:
Lowering the sugar intake may help to optimize hormone function and avoid obesity, diabetes, and other diseases. Sugar-sweetened beverages are often the primary source of added sugar in the Western diet, and fructose is mostly used in commercial soft drinks, fruit juice, and sports and energy drinks. Fructose intake has increased exponentially in the US since around 1980 and studies found that eating added sugar promotes insulin resistance, independent of total calorie intake or weight gain. Reducing your intake of sugary drinks or other added sugar sources may improve your hormone health.
- Consume healthy fats:
Consuming natural fats in your diet may lower insulin resistance and appetite. Medium-chain triglycerides (MCTs) are unique fats that store fat tissue and take it to the liver to use as energy, promoting increased calorie burning. Healthy fats like omega-3s help increase insulin sensitivity by preventing cortisol levels from increasing during stress. These healthy fats are found in foods like avocados, almonds, peanuts, macadamia nuts, fatty fish, etc.
- Consume a high-fiber diet:
Fiber is a particularly important part of a healthy diet because studies reveal that it increases insulin sensitivity and stimulates the production of hormones that make you feel full. Consuming soluble fiber usually produces the strongest effect on appetite by increasing fullness hormones, but insoluble is also essential to consume. You can eat foods like avocados, beans, and nuts.
- Foods rich in antioxidants:
Research reveals that nutritional antioxidants may protect you against adrenal hormone imbalance-linked oxidative stress and work as a remedy for hormone dysregulation disorders. Foods rich in antioxidants are – fruits and vegetables, green tea, dark chocolate, spices, legumes, nuts, seeds, whole grains, fortified cereals, etc.
- Dietary supplements:
When combined with a nutrient-dense diet, dietary supplements may help to support hormone balance in women. So, taking black cohosh, dehydroepiandrosterone (DHEA), and red clover supplements may help manage low estrogen symptoms. However, you must consult with your healthcare provider before you start taking them to avoid side effects and medication intervention.
Hormones play an important part in many body functions especially in women; whose health is affected deeply by hormonal imbalances. That’s why maintaining them is crucial. Follow the above-mentioned nutrition tips for maintaining hormonal balance as a woman and have better hormonal health.
Need more advice about hormonal balance, call us to talk with your women’s health expert for professional medical help for your health concerns. Call us on +13473845690 and get answers for all your queries. Log on to www.doralhw.org or visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212 to book an appointment with our endocrinologist to get the best treatment. We have the best endocrinologists who treat these kinds of issues and helpful staff to aid you during your treatment.
