Hormones; foods and tips to balance your hormones
Hormones; foods and tips to keep your hormones balanced naturally.
What are hormones?
Hormones and hormonal imbalance are very important issues that we must take care of and highlight them as hormones are very important to our mental and physical health so if a hormonal imbalance happens, serious changes will happen to your body so don’t neglect any hormonal imbalance that happens to you.
Hormones are molecules produced in our bodies by the endocrine system sending messages to many parts of the body.
They help regulate your body’s processes such as hunger, blood pressure, and sexual desire. While hormones are essential for reproduction, they are essential for all systems in your body.
The glands of your endocrine system release hormones. They make your body breathe and produce energy.
Hormones go through all over the body, but they only affect certain parts designed to receive their messages. Hormones and hormone receptor sites work together like a lock and key.
What do hormones do in my body?
All bodies constantly experience hormonal changes throughout the day.
When you eat a meal, your pancreas produces insulin to maintain the blood sugar level. As you hit the brakes to avoid a car crash, your adrenal glands pump the hormone adrenaline (epinephrine) to help you act quickly. Your pineal gland works to produce the hormone melatonin to help you get a good night’s sleep.
When hormones are not balanced properly, an endocrine disorder can be the reason. Having too much of a hormone (hyper-function) or not having enough of a hormone (known as hypo-function) can cause serious problems.
How can I know if my hormones are not balanced?
A hormonal imbalance indicates that you have an excess or deficiency of a specific hormone. Every small change that happens can have dangerous effects on your body.
What happens if you use too much or too little of certain ingredients when cooking? The final product will not be as expected. The same happens with our bodies.
Symptoms that will appear if my hormones are not balanced:
Many symptoms indicate a hormonal imbalance in women. Symptoms of hormonal imbalance in women depend on which hormones or glands are working properly.
Some of the most frequent symptoms of hormonal imbalance in women:
- Excessive weight gain
- Sweaty skin
- Decreased sex drive
- Hair loss
- Chronic acne
- Loss of muscle mass
- Digestive problems
- Hot flashes and night sweats
Other symptoms can happen according to the type of the hormonal problem:
- Serious changes in the menstrual cycle
- Vaginal dryness and itching
- Hyperpigmentation of the skin
- Swollen face
- Decreased or increased heart rate
- Muscular weakness
- Muscle pain, tenderness, and stiffness
- Joint pain and swelling
- Anxiety or irritability
- Purple stretch marks
What Causes hormones imbalance?
There are many reasons for the hormonal imbalances in women. Like the symptoms, the causes can vary depending on the hormone or gland affected.
Some of these causes of hormonal imbalance are:
- Premature menopause
- Primary ovarian failure
- Polycystic ovary syndrome (PCOS)
- Cushing’s syndrome
- Benign or cancerous tumors
- Eating disorder
- Hormonal therapy
- Congenital adrenal hyperplasia
- Cancer treatments
Best foods to balance your hormones
If you take them for six weeks, you will improve insulin resistance, reduce its levels.
They contain a large number of lignans but with effects very similar to estrogens. In addition, they are also very rich in omega-3.
Broccoli helps regulate estrogen secretion and is a highly recommended food when there is a risk of breast cancer.
It also contains A, C, E, and K vitamins that keep our immunity high and play the main role in hormones balance.
It is another option among foods that help balance hormones, and it is one of the fruits that contain healthy fats that enhance the absorption of nutrients.
Not only that, but avocados contain a large proportion of potassium, vitamin E, folic acid, fiber, magnesium, as well as vitamin B. And all the previous nutrients contribute to achieving hormonal balance.
A quarter cup a day, approximately, of organic coconut oil, will be of great help for the hormonal health of your body thanks to its various properties.
It contains medium-chain triglycerides or TCM that contribute to efficient energy burning.
It also positively affects the hormones that help regulate blood sugar levels and the insulin response.
Figs regulate the processes of the hormonal system, particularly those related to the uterus and reproductive organs in general.
It can also help regulate menstrual cycles and is recommended in the menopause stage, as it helps to alleviate the discomfort that occurs during this stage.
Cinnamon regulates the level of sugar in the blood which stimulates the insulin receptors.
It contains hydroxy chalcone, an ingredient that is a natural hormonal balancer in the body.
It is responsible for regulating insulin levels which helps the arrival of the menstrual cycle in case of irregularity.
Pomegranate increases fertility is a hormone-regulating fruit.
Thanks to pomegranate and pomegranate juice consumed in season, menstrual pains are eliminated.
Pimples caused by hormonal disorders are also eliminated thanks to the antioxidant effect of pomegranate.
Your body releases cortisol as the stress hormone. You need quinoa to balance this hormone.
Quinoa brings the estrogen levels to the ideal figure and makes you happier.
In particular, you can eliminate the tense moments before menstruation, thanks to foods with quinoa.
Walnut has high vitamin value, is also a source of omega.
By consuming walnuts, you can control the hormones that maintain the balance of the body.
Walnuts also activate sexual hormones. It also cures sleep disorders.
Fennel tea is at the top of the list of hormone-regulating herbal teas as it is one of the most important
plants that secrete milk hormones during breastfeeding.
Mothers who want to increase the amount of milk and meet their vitamin needs can consume fennel tea during the day.
Fennel tea also gives effective results in relieving menstrual pain.
Thyme tea releases the serotonin hormone that the body needs.
Serotonin is a hormone that relieves a person from stress.
By consuming thyme tea regularly, you can make the body relax and be peaceful.
It’s one of the most effective hormones regulating plants.
According to studies, the estrogen level of those who consume prunes is healthier.
You can prevent menstrual irregularity and weight loss problems by eating 10 dried plums a day.
For the hormones to be secreted at the ideal level, the health of the intestines must be maintained. In such cases, probiotic products should be consumed.
When you consume yogurt, hormone balance is ensured as you will also work your intestines.
It is recommended to consume products such as yogurt, kefir, and milk frequently. When intestinal health deteriorates, the thyroid glands are also affected and the necessary hormones cannot be secreted.
Cold Sea Fish
One of the causes of hormonal disorder is omega deficiency. Health problems are also prevented when products containing omega are taken regularly.
When cold sea fish are preferred, especially fish such as salmon, the hormones of men and women are kept in balance.
If you are looking for a remedy from hair loss to weakening of the immune system, you should consume cold sea fish.
Hormone-balancing cure and nutrition is a very curious subject. Thanks to a cure that is effective alone, you can keep your hormones in balance.
Bone broth gives successful results in regulating hormones. Thanks to the vitamins and minerals in it, it ensures that the nutrients are healthily taken into the body.
When you regularly use natural bone broth, you can take control of yourself from reproductive health to the immune system.
Like grapes or wine, blueberries contain resveratrol, a phytoestrogen that can activate estrogen receptors.
Several studies have shown its function to maintain the brain in shape and a good cognitive performance in postmenopause.
Whole seeds, or even sesame oil, contain lignans which are a source of phytoestrogens.
They are also rich in fiber, and a great source of minerals.
Curcumin, which has strong anti-inflammatory and antioxidant properties in its trademark content. It can be consumed in soups or with yogurt.
Seaweed, which is usually found in dried form, becomes soft and edible by soaking for a few minutes.
It contains kelp, iodine, ammonia, potassium, calcium, unsaturated fatty acids, dietary fibers, selenium.
Sweet potatoes contain a kind of amino acid that reduces the stress level and gives calmness.
They are also rich in vitamin B6, which accelerates metabolism.
- Take a tablespoon of apple cider vinegar mixed with water every day. This vinegar is rich in pectin and acetic acid, which helps you lose weight.
- Eat healthy fats as they reduce inflammation and produce more energy
Foods high in fat are:
- Organic eggs from free-range chickens
- Blue Fish
- Organic meat from animals that have grazed
- Butter made with milk from cows that graze (better clarified or ghee).
- Chocolate (at least 80% cocoa).
- First cold-pressed vegetable oils (olive, sunflower).
- Nuts: macadamia nuts and pecans are the highest in fat and with the least protein; incorporate them into your diet in moderation.
- Obtain good carbohydrates as hormones need carbohydrates to keep them in balance. Experts say that unprocessed cereals, vegetables, and fruits, such as broccoli, carrots, bananas, beans, oats, quinoa, walnuts, almonds, and hazelnuts, are among the good carbohydrates.
- Eat green leafy vegetables and tubers as they are recommended to increase the consumption of green leafy vegetables such as broccoli, kale, spinach, and root vegetables rich in vitamins B, C, beta-carotene, and minerals. Root vegetables such as carrots, celery, onions, beets, ginger, and radishes contain antioxidants and are high in potassium, phosphorus, magnesium, and iron.
- Obtain omega 3 and 6 because The presence of fats in the body is necessary for the production of hormones. Try to consume coconut oil, good quality butter, as well as sardines, salmon, and tuna, which are rich in omega 3. Omega 3 and 6 oils or fats help stabilize triglyceride levels, related to hormonal balance.
- Take vitamin D: The active part of vitamin D is a hormone and it also helps the preservation of thyroid hormones.
Worst foods for hormones health
Sometimes eating some useful foods without limits becomes very harmful to our health.
So let’s know some of these foods to keep your hormones under control:
- Wheat: It is the food that is damaging the health the most. The plan, the pasta, the cookies, and the pastries. It is the worst food because it raises blood sugar more than table sugar.
- Sugar: Raises blood sugar levels, followed by an increase in insulin that causes an increase in estrogens.
- Cow’s milk: Increases insulin and estrogens.
- Soy and soy milk contains estrogens (phytoestrogens), which increase those of the body itself.
- Coffee: It prevents the detoxification of the liver.
- Cola drinks, sugary drinks, packaged juices: Raises blood sugar levels, followed by an increase in insulin that causes an increase in estrogens.
- Beer and alcohol in general: It prevents the detoxification of the liver.
- Sweeteners: They alter the intestinal flora and cause hormonal imbalances.
- Red meat: Ingested in excess, and without accompanying it with vegetables, it raises estrogens.
Tips to balance your hormones naturally
Reduce toxins and chemicals
The amount of toxins that enter our bodies every day is greater. They exist in food and water as pesticides, hormones, antibiotics, additives, and preservatives.
Cleaning and personal care products are filled with plastic, synthetic ingredients, and chemicals that, when they enter the body, become serious to our hormones.
To reduce the load of toxins, we recommend that you change your commercial products for natural personal care products, beauty, cosmetics, and household cleaning and have a good water filter.
Cut down on caffeine
Caffeine alters the way your brain produces hormones.
It can also increase stress hormones and impair the sleep cycle, thereby worsening our balance.
Take care of your intestine
The intestine has another very important function: it is the home of your microbiota or intestinal bacteria; that impacts your body’s functions.
There are more and more studies that show the relationship between intestinal health and your brain, thyroid, liver, adrenals, immune system, etc.
Bacteria have the power to balance hormones and create others like serotonin; the hormone of happiness, which is why we say that all health begins in the gut.
Chronic stress is what brings problems.
Cortisol is the stress hormone and every time our body is exposed to a type of stress, real or perceived, it is stressed, it releases it. When your body produces cortisol at high levels, the cortisol affects body functions such as fat burning, digestion, ovulation, etc., and can slow down them.
Not getting enough sleep has a long-term impact on your mental health, memory, and hormonal balance.
If you sleep at least 8 hours a day your body will be able to recover, detoxify and keep hormones such as melatonin, cortisol, and leptin balanced.
It is advisable to sleep from 10 pm to 6 am, taking care of the quality of sleep.
Some supplements that help a lot with hormonal balance and that are generally lacking in most of the population are:
- Omega 3 and Vitamin D3: reduces inflammation and strengthens the immune system.
- Magnesium: It is necessary for more than 300 functions in the body.
- Collagen: In addition to its well-known benefits such as strengthening nails, skin, and hair, it is a great
- source of amino acids necessary to produce hormones.
- Maca: is a fertility and energy boost for men and women.
- Adaptogens: herbs that help the body manage stress and strengthen the adrenal glands.
Avoid contraceptives by hormones
Hormonal contraceptives such as pills or the vaginal ring significantly increase estrogen levels, which is an imbalance.
If you decide to use hormonal contraceptives, be aware of the adverse effects and try to compensate for them.
Work on your emotions
Remember that we are mind, body, and spirit and that your cells listen to all your thoughts and these are creators of your reality so change them to positives.
Stop thinking about what you don’t have and be grateful for everything you do have.
Only then will you attract more abundance. You can comply with all the previous tips, but you will most likely not achieve the balance you are looking for if you do not work on your emotional side.