How to Incorporate Hormone-Balancing Foods into Your Diet

Hormones play a pivotal role in regulating our bodily functions, from metabolism and growth to hunger and mood. What some people may not know is that hormones are produced using protein-derived amino acids and fat-derived fatty acids. The quality of hormones produced directly depends on the ‘raw materials’ used. 

Our diets can significantly impact the production and balance of hormones, as the food we eat can release and regulate hormones such as insulin, cortisol, and estrogen. A balanced diet comprising various food groups is therefore important for optimal hormonal health.

Happy Hormone Cottage’s team specializes in Bioidentical Hormone Replacement Therapy (BHRT). This assists those individuals suffering from hormonal imbalances or deficits to achieve more natural and sustained hormone levels. 

In this article, we’ll explore the relationship between food and hormones and which foods help balance hormones.

How Food Can Affect the Hormones

Food can also affect hormone function by blocking or enhancing it, making the choice of what to eat crucial for maintaining hormone balance. Eating foods that support hormone balance and avoiding those that disrupt it can help restore balance without synthetic hormone therapy.

While a severe hormone imbalance may indicate a serious health issue, eating a balanced diet can help correct mild imbalances. However, it is always best to consult an endocrinologist for proper treatment if you have a significant hormone disturbance.

Consider how these food groups affect our hormones:

• Fats

Incorporating healthy fats into your diet can help control your appetite and reduce insulin resistance. Several studies have shown that consuming healthy fats at meals stimulates the release of hormones that lead to feelings of satisfaction.

• Protein

Protein plays a significant role in hormone balance, as it affects the release of hormones that regulate food intake and appetite, such as leptin and ghrelin.

• Carbohydrates

Low GI complex carbohydrates rich in nutrients and fiber are excellent for hormone balance. They help regulate blood sugar levels and reduce cortisol levels. Fiber, being indigestible, does not convert into sugar and does not raise blood sugar levels like other types of carbohydrates.

Which Foods Are Best for Balancing Hormones?

To maintain optimal mental and physical health, consider incorporating these hormone-balancing foods into your daily diet.

Fatty Fish

This type of fish such as wild-caught herring, mackerel, salmon, and sardines can help control hunger hormones, making you feel fuller for a longer period, as per the American Heart Association.

Adding fatty fish to your diet can benefit hormonal health. Furthermore, fatty fish are good sources of zinc, vitamin D, and protein—important nutrients for maintaining healthy testosterone levels. This can help address issues like weight gain, fatigue, and depression. Consuming two servings of fatty fish twice a week can also keep your heart healthy and improve the appearance of your skin and hair.

Chicken breast

This particular part of the chicken is a great source of protein and is low in fat. According to research, high-protein diets promote the secretion of hormones like leptin, leading to feelings of fullness. Chicken also supports anabolic hormones, such as insulin and estrogen, helping build muscle after workouts and making it an important food for balancing female hormones.

Avocados 

Avocados are packed with beta-sitosterol, which positively impacts cholesterol levels and balances cortisol. The plant sterols in avocados also affect estrogen and progesterone, the hormones responsible for regulating ovulation and menstrual cycles.

Nuts

Nuts are rich in poly and monounsaturated fats, which support blood vessel health and hormone production. They positively impact the endocrine system and reduce cholesterol and insulin levels while maintaining blood sugar levels. Walnuts also have an anti-inflammatory effect and are rich in omega-3 fatty acids, promoting good brain health. At the same time, brazil nuts are an excellent source of selenium, a nutrient crucial to hormonal balance, as it supports overall thyroid health. 

Add them to a salad or snack on the go!

Leafy greens 

Leafy greens such as kale, collard greens, spinach, and Swiss chard contain antioxidants and can help prevent inflammation. They also reduce stress by lowering cortisol levels and balancing estrogen, making them a great food for hormone balance.

Greens are high in fiber, which can help lower estrogen levels, particularly for those with a history or risk of hormone-sensitive breast cancer, as per research from Harvard University in 2020. 

Eggs

Eggs positively impact insulin and ghrelin hormones and can keep you feeling full longer. Eggs are beneficial for hormone balance due to their vitamin D and B6 content, which supports estrogen metabolism. They also contain healthy HDL cholesterol, which is crucial for hormone production.

Cruciferous vegetables

Cruciferous vegetables like broccoli, cabbage, cauliflower, kale, and Brussels sprouts are potent foods for hormone regulation. Similar to leafy greens, they can help eliminate excess estrogen from the body. Additionally, the high calcium content in broccoli can relieve PMS symptoms such as cramps, bloating and regulate mood swings.

Quinoa 

Quinoa is a gluten-free carbohydrate and complete protein (even though it is a seed, not a grain, it is consumed like whole grains). It is a powerful food for balancing hormones due to its high protein levels that help stabilize blood sugar. It also contains high phosphorus and magnesium, which can alleviate PMS symptoms and improve sleep.

Cherries

Cherries contain high levels of melatonin, which aids in restful sleep and is essential for hormonal balance. They are also high in magnesium, which promotes healthy sleep patterns, reduces cortisol, and regulates adrenaline in the body.

Flaxseeds

Flaxseeds contain high levels of plant-based estrogens, especially lignans, which support hormonal balance and menstrual health. They’re also high in omega-3 fatty acids, antioxidants, and fiber. The insoluble fiber in flaxseeds promotes bowel movements, which helps remove excess hormones from the body. For maximum benefit as a top food for hormonal balance, add flaxseeds to a smoothie or bowl of oatmeal.

Bioidentical Hormone Replacement Therapy Available In Mason, Ohio

If you’re experiencing disruption in your life due to hormonal imbalances, the Happy Hormone Cottage is here to help. 

We understand the importance of being in tune with your body and are here to listen. Don’t hesitate to contact us for more information on bio-identical hormone treatment or any questions you may have. 

Our focus is on supporting you throughout your hormone-balancing journey, and we’re committed to celebrating your success.

Call our office to speak with a team member, or schedule a consultation online today!