8 + 1 Foods to balance your hormones!

What are hormones

Hormones are chemical molecules that are produced in specific tissues or glands of our body and affect the activity of various cells and organs of the body.

They are categorized according to where they are produced and act, as well as based on the function they perform.

We often refer to thyroid hormones, steroid hormones, testosterone, the stress hormone (cortisol), estrogen, etc., while many are concerned about the levels of hormones in their bodies.

Unfortunately, the modern lifestyle (sedentary work, stress, poor diet) negatively affects the body’s hormonal balance, which is also affected by other factors, such as age.

Many are looking for ways to protect their bodies, and when necessary, undergo hormone replacement therapy to protect their health.

Hormonal imbalance: symptoms

People with disturbed levels of one or more hormones may manifest no symptoms at all or they may manifest symptoms of varying intensity and severity.

As mentioned above there are various hormones, which are related for example to sleep, growth rate, hunger, thyroid function and blood glucose control.

It is easy to understand, therefore, that hormonal imbalance could lead to situations such as the following:

• Poor sleep quality (difficulty initiating sleep, intermittent sleep)
• Metabolic disorders
• Obesity
• Diabetes
• Psychological disorders (bad mood, moodiness)
• Frequent headaches and/or migraines
• Developmental disorders

How diet affects hormones

Daily nutrition plays a very important role in the proper functioning of the entire organism.

Dietary variety and balance contribute to maintaining hormonal balance, while unbalanced and poor quality nutrition negatively affects the levels of many hormones, leading to unfavorable conditions and unpleasant symptoms. [1]

For example, regular consumption of junk food, fried products, sweets, sweeteners, alcoholic beverages and red meat should be avoided, while a dietary pattern similar to the Mediterranean Diet should be preferred. [1]

Nutrition for hormonal balance

Many people are looking for natural ways to prevent or treat hormonal imbalance.

Many wonder, therefore, which are the appropriate foods and which are the ideal herbs for hormonal balance, while many also focus on the nutrients contained, looking for example which are the most important vitamins for hormonal balance.

As a general rule, it is desirable to follow a healthy eating pattern, which includes frequent consumption of foods rich in good fats, proteins, fiber, probiotics and valuable vitamins & minerals.

Listed below are 9 foods that contribute in various ways to maintaining a desirable hormonal profile (hormonal balance), thereby promoting health.

1. Sweet potatoes

Sweet potatoes are a very nutritious starchy vegetable, rich in vitamins, minerals, antioxidants and fiber.

They contain ingredients that together support glycemic control (healthy glucose levels) and the maintenance of ideal levels in various hormones.

For example, sweet potato consumption has been shown to promote the normal production of progesterone, a hormone that plays an important role in fertility and mood.

It also seems to contribute to reducing the unpleasant symptoms of premenstrual syndrome (PMS) and to maintaining a balanced cycle in women.

Sweet potatoes can add a pleasant flavor and wonderful color to a variety of cooked foods and they can easily replace the typical potatoes for optimal health results.

2. Eggs

Eggs are a natural food containing many essential nutrients, such as vitamins, good fats and high quality protein.

The various ingredients contained contribute to maintaining a desirable hormonal profile, while the numerous ways in which one can cook eggs make them extremely easy to consume at any meal during the day.

The protein contained plays a key role in the regulation of various hormones, resulting in reduced hunger, increased satiety and improved glycemic control. [2][3]

In addition, eggs contain the valuable fat-soluble vitamin D, which affects a number of hormones in the body and, for this reason, it is necessary to maintain it at desired levels.

It is also worth noting that eggs contain the vitamin choline, which contributes to the production of acetylcholine, a substance related to the health of the nervous system and to healthy brain function.

Furthermore, the good fats obtained from eating eggs contribute to the treatment of inflammation and to the general health of the body. [4]

As they are a significant source of fat, however, they should be consumed in moderation and, if possible, it is recommended that organic eggs be preferred in order to obtain the maximum nutritional benefits.

3. Yogurt

Yogurt, like eggs, is a food that contains a significant amount of protein of high biological value. At the same time, it is relatively low in sugars and fats, but rich in valuable vitamins and minerals.

As mentioned above, protein consumption helps regulate various hormones and plays a key role in maintaining a healthy body weight by reducing hunger and feeling full faster. [2][3]

Yogurt is also an important source of probiotics, friendly bacteria that help maintain a healthy gut microbiome.

Maintaining a balanced intestinal microflora provides multiple benefits for the body, while the so-called dysbiosis is a health risk (few good bacteria and/or a reduced variety of them). [5]

By consuming foods that are rich in probiotics as well as prebiotics (food for friendly bacteria), gut health is maintained and improved, which regulates the production and activity of numerous hormones in the body. [5]

However, care is advised in choosing the right yogurt (e.g. low-fat strained yogurt), as some processed products (yogurt desserts) are high in sugars and fats, ultimately having the opposite effect.

4. Salmon

Salmon is a fatty fish, the consumption of which in moderate frequency (1-2 times a week) can bring several benefits to the body.

In addition to its high protein content, salmon is an important source of valuable omega 3 fatty acids.

These good fats have been shown to contribute to the maintenance of general health and especially to brain function and to cardiovascular health. [4]

Their consumption seems to contribute to the reduction of insulin resistance, the prevention of obesity, the maintenance of normal cortisol levels in cases of chronic stress, as well as the prevention and treatment of inflammatory conditions in the body. [4][6]

5. Pumpkin seeds

Pumpkin seeds are an extremely nutritious food and they are widely used both in baked goods and cereal bars, as well as in various smoothies or as part of a snack (e.g. pumpkin seeds-nuts-dried fruit).

They contain many valuable ingredients, such as good fats, protein, dietary fiber, vitamins, minerals (magnesium, zinc, etc.), phytosterols and various antioxidants.

The ingredients contained contribute to the maintenance of a healthy hormonal profile and, more specifically, they appear to contribute positively to:

• cardiovascular health
• glycemic control (protection against diabetes)
• better sleep (prevention and treatment of insomnia)
• the health of the nervous system
• psychological balance and
• men’s health (testosterone production, fertility)

6. Flaxseed

Flaxseed is a food rich in fiber, omega 3 fatty acids (α-linolenic acid or ALA), protein, vitamins (B-complex), minerals (e.g. magnesium, manganese) and antioxidant components.

Its regular consumption contributes to the health of the cardiovascular system, the maintenance of healthy cholesterol levels, the protection of the skin, the treatment of inflammation and the general support of the health of both men and women. [4][6]

In fact, linseed oil has been shown that thanks to its ALA content, it contributes to the reduction of anxiety and the symptoms that accompany it, regulating the secretion of cortisol in cases of chronic stress. [7]

7. Avocado

Avocado is considered one of the most nutritious fruits, as it contains a variety of valuable components, such as good fats, beta-sitosterol and fiber.

It positively affects a number of hormones, such as estrogen, progesterone, cortisol and testosterone, providing benefits to both women and men.

It contributes to maintaining a normal menstrual cycle and reducing the symptoms of premenstrual syndrome, protects cardiovascular health and contributes to the prevention and treatment of obesity, increasing the feeling of satiety. [4][8]

8. Cruciferous vegetables

Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.) are a category of vegetables that have been shown to have a beneficial effect on the body’s hormonal balance.

They are an important source of fiber, vitamins, minerals and antioxidant components, thus being an important part of a balanced diet.

Their consumption provides protection against oxidative damage and helps to maintain balanced levels of estrogen, the excessive increase of which affects the body in many ways (fatigue, mood swings, reduced sexual desire, etc.).

9. Green tea

As mentioned above, many people are looking for herbs that contribute to the hormonal balance of the body. Among those that stand out for their particularly beneficial action is the well-known green tea.

Green tea contains a number of valuable phytochemicals with antioxidant activity, the main ones being catechins. It also contains a respectable amount of caffeine.

Drinking green tea has been shown to help boost metabolism, lose weight and body fat, and protect against diabetes. [9]

It has also been found to help regulate cortisol levels and therefore protect against stress, while the caffeine content helps to reduce the feeling of fatigue.

Lifestyle changes

Beyond the nutritional part, it is necessary for each of us to try to regulate other aspects of daily life, which affect the levels of hormones in the body.

A healthy sleep routine, regular physical activity and good mental health (stress management) are therefore recommended.

• Exercise regularly

Maintaining a daily schedule, where exercise is an integral part, contributes to both physical and mental well-being.

For those who do not wish to go to the gym, there are several alternatives, such as daily walking, individual training at home, group activities and house chores.

• Maintain a healthy sleep routine

One can easily understand that sleep is connected to various hormones, such as the so-called “sleep hormone”, i.e. melatonin.

Numerous studies have demonstrated the link between sleep quality and hormones such as leptin, ghrelin, insulin and cortisol.

In particular, it has been shown that systematically insufficient or poor quality sleep can contribute to the development of obesity, type 2 diabetes, anxiety and inflammation. [10][11][12]

Therefore, it is recommended to pay attention to the adequacy and good quality of daily sleep, for optimal mental and physical condition.

• Try to manage stress

Modern lifestyle makes it almost impossible not to feel stressed at least once a day. Stress affects the body on many levels, but its influence varies greatly depending on its intensity and/or chronicity.

Research has shown that people who experience chronic stress have an increased need to consume energy-dense meals (eg, fatty foods, sweets), increasing the likelihood of developing obesity and metabolic disorders. [13]

Stressed people also have difficulty sleeping, which also has negative effects on the body.

Many people wonder how and when a body balances. Unfortunately, this is different for each person. Regarding stress management, it has been shown that both meditation and music contribute significantly to the restoration of balance. [14][15]

So the overall effort with changes not only in diet, but also in general lifestyle, can bring about a significant improvement in the balance of our hormones!

At Vita4you.gr you will find a wide variety of nutritional supplements for premenstrual syndrome, menopause, chronic fatigue syndrome, stress, metabolic disorders, insomnia, etc.!

Sources

1. The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature
2. Role of Peptide Hormones in the Adaptation to Altered Dietary Protein Intake
3. Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health
4. Good Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity
5. Gut microbiome and its role in obesity and insulin resistance
6. Omega-3-polyunsaturated fatty acids, compared to placebo, reduced symptoms of occupational burnout and lowered morning cortisol secretion
7. Flaxseed oil as omega-3 polyunsaturated fatty acid source modulates cortisol concentrations and social dominance in male and female guinea pigs
8. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial
9. Antioxidant mechanism of tea polyphenols and its impact on health benefits
10. Influence of sleep deprivation and circadian misalignment on cortisol, inflammatory markers, and cytokine balance
11. The Role of Sleep Curtailment on Leptin Levels in Obesity and Diabetes Mellitus
12. Sleep deprivation and obesity in adults: a brief narrative review
13. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight
14. Music listening as a means of stress reduction in daily life
15. Meditation interventions efficiently reduce cortisol levels of at-risk samples: a meta-analysis