Restore Hormone Balance With Food

Our hormones have a significant impact on how we feel day to day and even hour to hour, and when they are out of balance, it is noticeable. Although many people can’t quite put their finger on what it is that has them feeling a little off - most of the time, it is hormonal. 

For those who have menstrual cycles, there are extra things to contend with throughout the month, not to mention PMT, Endometriosis, Thyroid issues, and PCOS. Big dips in energy and swinging emotions don’t have to be part and parcel of the experience for many. Then, after the menstrual cycle stops and menopause arrives, the body goes through even more, which is where hormone therapy can be a life-changing experience. 

However, our diet can have a huge impact and go some way to helping us keep our hormones in balance. It should be noted that sometimes visiting your GP is the best course of action for a check-up to see if there is anything underlying. 

How can you tell if you have a hormone imbalance? 

You might be wondering if you have a hormone imbalance, and while the best way to tell is to get some tests done, there are some indicators that you might notice. 

Bloating

If you are often bloated to an uncomfortable level, a hormone shift is usually the culprit. For many people, this happens during pregnancy and around the time you will bleed on your cycle. But this can be an indicator that something is off. 

Irregular periods 

A period that arrives a day or two late isn’t usually a cause for concern; however, if they vary wildly and it could be a week, or it could be months - that is something that you should talk to a GP about. 

Sleeping

Our hormones play a huge role in how much sleep we get, although there are other factors too. You will probably find you are more tired than normal during ovulation and during your period. However, low levels of estrogen that are constant can cause sleeplessness and sweating at night. Making it very hard to sleep. You may also have fatigue that just won’t seem to be shifted by sleep or rest. 

Breakouts 

A mild breakout every now and then is pretty normal; however, if you find you have acne a lot of acne, and it seems to be located along the jawline and lower part of the cheeks, that is a sign you have hormonal acne. It will always appear in the same place because this is where the oil production pattern is. 

What to eat to help with hormone balance

Microbiome 

Our guts have a lot more to do with our hormones, although it is often thought just to be for digestion. Inside our gut, we have a whole range of bacteria that are flourishing - and it is the good bacteria that we want to feel. To feed the good bacteria and keep a good balance, probiotic yogurts, prebiotic foods, and fermented foods like kimchi work wonders. 

Fiber-based carbs

While there are some carbohydrates that aren’t going to be beneficial, there are plenty that offer a good dose of fiber and can keep your gut moving well - and you feeling energized. Quinoa, brown rice, and buckwheat are great options for carbs that offer B vitamins, hormone support, and help with removing (eliminating) spent hormones. 

Magnesium 

Insulin sensitivity can mean that our blood sugars are prone to irregularity and we aren’t using insulin to the best of our abilities. Managing insulin has been shown to help some of the symptoms of PMS and PCOS, which can make you feel more comfortable. Magnesium can be taken in a supplement, or you can eat some of these foods daily to help: 

• Pine nuts, brazil nuts, and almonds

• Sunflower and pumpkin seeds

• Quinoa

• Avocados

• Tofu

• Kale, spinach, and watercress

You need around 320 mg of magnesium per day as a female and 420 as a male. 

Protein 

Keeping blood sugar levels balanced is a key part of helping hormones stay balanced, which is why protein is such an important factor. When people hear protein, they typically think about chicken and red meat - but there are a lot of options so that you can have a varied diet. It is a good idea, if you eat meat, to have a mix of animal and plant proteins but look for high-quality meats where the animals have been grass-fed and are organic. Here are some of the best sources of protein: 

• Peanuts

• Fish

• Lentils

• Yogurt with added protein 

• Eggs

• Chicken & other white meat poultry

• Cottage Cheese 

• Lean beef

It is a good idea to have some protein with every meal so that you get the best from this in terms of hormonal balance. 

Flaxseed

Flaxseed can be more powerful depending on where in your monthly cycle you are; however, as a general rule, it is a good idea to take two tablespoons of crushed flaxseed daily. The reason flaxseed is recommended is that the plant compounds, like phytoestrogen, mimic the impact of estrogen on the body. 

Cruciferous Veggies

Spent hormones need to be cleared out, and the most effective way to do that is to give the liver some indole 3 carbinol. The liver is responsible for a lot of the general cleaning and maintenance of our bodies. Eating any of these daily will help the liver do what it does best and get rid of spent hormones: 

• Cabbage

• Radish

• Broccoli

• Bok Choi

• Rocket

For those that aren’t struggling with a hormone imbalance, eating any of the suggested foods here will still have a significant benefit to you in general. Eating the right foods can have a positive effect on our bodies quickly. Often what holds us back is not having a massive range of recipes at our disposal or being unsure where we can maximize your intake of any of the items listed. Here are some great recipes that will have you eating a rainbow of goodness: Meal Ideas That Are Affordable and Delicious for Weekly Meal Planning — DUNNEBELLS.