Foods that balance hormones in females: 6 must-haves in your diet
Hormonal imbalance is a condition that impacts the health of women across the world. Hormones are chemical messengers that are part of the endocrine system. They assist our body’s growth and development, metabolism and digestion, and fertility, among other functions. When the levels of hormones in our body goes out of balance, it results in various issues such as weight gain or loss, diabetes, and infertility among many others.
When we choose our diet, we hardly realise the effect it has on our hormones. However, the truth is that what we eat and how we live plays a huge role in regulating our hormone levels. Maintaining a healthy diet can help keep our hormones in check. In this article, we will look at the foods that can help balance hormones in females.
How diet affects hormones
The food you consume plays a vital role in the production of hormones. Your body requires sufficient calories, especially in women. When there isn’t enough, the body decreases the production of sex hormones. This can severely thwart the balance of hormones.
Moreover, pesticides found in foods, alcohol and artificial sweeteners can negatively impact hormones.
How to know if hormones are imbalanced?
One of the ways you can check whether you have hormonal imbalance is to look closely at your menstrual cycle. Signs such as infertility, certain PMS (Pre-Menstrual Syndrome) symptoms, heavy, painful periods, and migraines can all be signs that your hormones are out of balance.
Sudden weight fluctuations or changes in energy levels could also signal a hormonal imbalance. However, experts suggest getting tested if they so much as suspect an imbalance. Early detection can help you make necessary changes in your diet and lifestyle to combat the condition.
Foods to pick according to your menstrual cycle
Mentioned below are food categories that are recommended for specific phases of your menstrual cycle.
1. Iron-rich foods during your period
The first five to seven days of your menstrual cycle, when you bleed, is your period. The production of progesterone decreases during this phase, while oestrogen levels peak and then drops again. Along with blood, you also lose important nutrients such as iron, zinc and magnesium.
Hence, it is important that you replace these nutrients by eating foods that are rich in iron. Go for water-rich fruits and vegetables that will help you maintain the fluid balance in the body as well.
2. Fermented foods during the follicular phase
Your follicular phase, which typically lasts anywhere between seven to 10 days, comes just after your period. During this phase, oestrogen levels are on the rise so that the ovaries can release an egg. And while the hormones are gearing to increase, they're still low in quantity.
During this phase, you should opt for cruciferous vegetables such as kale and cabbage, eggs, seeds, nuts and fish, as well as fermented foods. Rich in diindolylmethane (DIM), a phytonutrient, these foods help regulate oestrogen levels.
3. Antioxidant-rich foods that are low-carb during the ovulation phase
The ovulation phase lasts only for one to two days, typically on day 11-13 of your menstrual cycle. During this phase, you will feel energetic, so you won’t need foods rich in carbohydrates.
Which is why, you could go for vegetables rich in fibres such as okra and spinach. Fruits that are high in antioxidants such as coconut, guava, strawberries, and raspberries too are great during this phase.
4. Magnesium-rich foods during the luteal phase
This is the last phase just before your next cycle begins and can last anywhere between 11 to 17 days. Your progesterone levels are rising now and may make you irritable and prone to mood swings. Magnesium is a natural mood booster and muscle relaxant and helps reduce feelings of irritability and anxiety. Hence eating magnesium-rich foods such as green leafy vegetables, hemp seeds and raw cacao powder will help.
While you ensure that you get the right kinds of food for hormone balance during the course of your menstrual cycle, it is equally important to stay prepared for your period. Use good quality products to manage your period such as Always pads. The Always Soft pads are particularly comfortable as they come with a comfortable top sheet with innovative soft design for cushiony soft comfort. Its flexi channels allow ease of movement, while the unique flexi wings help keep the pad in place.
Another great option for period protection are tampons. You can go for Always Tampax which are soft and highly-absorbent, and gently hold menstrual discharge to minimise the risk of leakage. Explore the Tampax Compak tampons which have innovative absorption channels that quickly lock in the liquid and hold it in for longer. Its protective skirt at the bottom of the tampon eliminates the risk of leakage.
Foods that balance hormones in females
Here are the foods that must be a part of your hormone balancing diet.
1. Cruciferous vegetables
Cauliflower, broccoli, Brussels sprouts, kale, cabbage and bok choy among others are cruciferous vegetables that help our livers metabolise estrogen in an efficient way. It is recommended to consume them with a drizzle of olive oil as it helps increase the absorption of vitamins A, D, E and K.
2. Salmon and albacore tuna
One’s body needs enough cholesterol to produce sex hormones such as oestrogen and testosterone because fat and cholesterol help in the production of hormones. You must be smart and go for fats that are high in omega-3s and limit consuming saturated fats. Foods such as salmon, canned albacore tuna, walnuts, flaxseed, olive oil, avocados and chia seeds are high in omega-3 fatty acids.
3. Avocados
Avocados are great at positively affecting blood cholesterol levels and balancing cortisol as they are rich in beta-sitosterol. Avocados are also known to influence oestrogen and progesterone production, the two hormones responsible for regulating ovulation and menstrual cycles.
4. Organic fruits and vegetables
It is found that many pesticides act as hormone disruptors and have a negative effect on your health. Eating organic fruits and vegetables will benefit your health. However, those who cannot afford organic foods must not avoid them altogether. The benefits of eating fruits and vegetables far outweigh not eating them at all.
5. High-fibre foods rich in carbohydrates
Foods that are high in fibre can help flush excess hormones from the body. Consider reducing starchy vegetables in your diet. Root vegetables such carrots, sweet potatoes and squashes can be helpful, along with whole grains and beans.
6. Prebiotics and probiotics
Probiotics are the good bacteria that reside in the gut, while prebiotics are fibrous foods that the bacteria feed on to flourish. Include prebiotic foods such as raw garlic and oats, asparagus, dandelion, almonds, apples, and bananas in your diet. While for probiotics, you can add kimchi and yogurt.
Foods that cause hormonal imbalance in females
There are certain foods that cause hormonal imbalance in females. These must be limited or avoided. These are:
- Processed foods
- Fried foods
- Red meat
- Sugar and artificial sweeteners
- Alcohol
- Caffeine
Takeaway
Now that you know which foods are a must in your hormone balancing diet, go ahead and add them. Remember to consult a doctor before you make any changes in your diet. Furthermore, apart from your diet, it is also important to make lifestyle changes – getting sufficient sleep, avoiding alcohol, managing stress, exercising regularly and maintaining a healthy weight for optimum results.
Disclaimer:
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