Hormone Healthy Foods: Build your temple with the right lifestyle
1/2/20253 min read
As women, we experience a wide range of emotions, thanks to our unique set of hormones. These hormones, while essential, can cause all kinds of side effects when they’re out of balance. The tricky part? You don’t always realize when something’s off because the symptoms can be so different for everyone.
Some signs of hormonal imbalances include:
• Unexpected weight gain
• Fatigue
• Muscle weakness
• Increased or decreased heart rate
• Sweating
• Depression or anxiety
• Thinning hair
• Dry skin
• Frequent urination
And for women specifically:
• Heavy or irregular periods
• Acne
• Vaginal dryness
• Night sweats
• Headaches
• Hair loss
• Hyperpigmentation
What Causes Hormonal Imbalances?
Hormonal imbalances can be triggered by several factors, including:
• Hormone therapy
• Medications
• Eating disorders
• Stress
• Injury
How to Support Your Hormones Naturally
The good news? You can take steps to support your hormones naturally from home! A diet rich in the right foods can make a big difference. Here are the top 10 hormone-friendly foods:
1. Avocado
Avocados are loaded with healthy unsaturated fats, which help your body absorb fat-soluble vitamins—essential for hormone synthesis and balance. Plus, they’re packed with vitamins, antioxidants, and fiber.
2. Salmon
Salmon is rich in omega-3 fatty acids, which are great for your heart and brain. These healthy fats also have anti-inflammatory properties that can help reduce menopause symptoms like anxiety and mood swings.
3. Eggs
Eggs are an excellent source of Vitamin D and B6, both of which support estrogen metabolism (aka the female hormones). They’re also rich in HDL cholesterol—the “good” cholesterol your body needs to make hormones.
4. Soy Foods
Soy-based foods, like tofu and edamame, are rich in isoflavones, a plant-based compound that mimics estrogen.
5. Nuts
Nuts are full of healthy fats, plus Vitamin D, Vitamin E, and essential minerals like selenium, iodine, zinc, and magnesium. These nutrients play a key role in hormonal health while also supporting gut health.
6. Berries
Blackberries, blueberries, and strawberries are high in antioxidants like Vitamin C, Vitamin A, and phytochemicals. Antioxidants help protect against stress and minimize hormone disruptions.
7. Whole Grain Carbohydrates
Foods like quinoa, brown rice, and farro have a low glycemic index, meaning they cause a slow, steady rise in blood sugar. This helps keep insulin levels stable, which is crucial for hormone balance.
8. Olive Oil
Olive oil is another healthy fat that nourishes your body and brain. It helps stabilize blood sugar and insulin, which in turn supports proper hormone production.
9. Cruciferous Vegetables
Veggies like spinach, kale, Swiss chard, cauliflower, Brussels sprouts, and cabbage are packed with iron, which is essential for thyroid health. They’re also rich in antioxidants and anti-inflammatory properties that help balance hormones.
10. Prebiotics and Probiotics
Prebiotics (found in bananas, almonds, asparagus, garlic, apples, and artichokes) protect your gut and support good bacteria growth.
Probiotics (found in kimchi, yogurt, sauerkraut, and kefir) maintain a healthy gut microbiome, ensuring proper estrogen metabolism.
Other Ways to Support Hormonal Balance
• Work Out Regularly: Exercise helps regulate insulin levels and improves overall hormonal health.
• Get Enough Sleep: Lack of sleep can mess with your body’s ability to regulate stress, appetite, and blood sugar.
• Manage Stress: High stress levels increase cortisol, which can throw your hormones out of whack. Find ways to relax and do things you love, like praying, spending time with friends, or going for a walk.
Sources:
https://www.healthline.com/health/womens-health/pcos-and-fertility#endometriosis
https://recreation.gsu.edu/2023/09/28/ways-to-support-females-hormones-through-nutrition/
https://www.today.com/health/diet-fitness/hormone-balancing-foods-rcna118777
https://www.singlecare.com/blog/hormone-balancing-diet/
written by Letizia Maria
