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11 Best Foods That Help Balance Your Hormones

11 Best Foods That Help Balance Your Hormones

Most women experience signs of hormone imbalance at one point in their lives. Our hormones affect our health in powerful ways, from the menstrual cycle, fertility, sleep quality, mood, and much more. But did you know that certain foods can help nudge your hormones in the right direction and restore their harmony? Discover 11 foods that help balance your hormones:

1. Cruciferous Vegetables

 

Your liver is one of the most under-appreciated organs in your body that plays a critical role in maintaining balanced hormones. The liver aids in regulating the balance of sex hormones, thyroid hormones, cortisone and other adrenal hormones and clears out excess hormones. Unfortunately, when your liver becomes sluggish, it no longer functions optimally. This impaired functioning can lead to problems with hormone clearing – which means excess hormones get recirculated through the bloodstream instead of being cleared out – which can result in hormone imbalances. Restoring optimal liver function is essential when dealing with acne, PMS, menstrual problems, low energy, weight gain, and more.

Thankfully, cruciferous vegetables contain a powerful compound called indol-3-carbinol, which supports the liver’s detoxification process by stimulating the enzymes needed to remove toxins and hormones from the body.

Here are some of my favorite cruciferous vegetables that deserve a spot on your list of foods that balance hormones. Why not start incorporating them into your daily diet?

  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts
  • Bok choy
  • Mustard greens
  • Kohlrabi
  • Radishes
  • Watercress
  • Arugula
  • Asparagus

 

2. Leafy Greens

 

Another group of foods that balance hormones are leafy greens, such as kale, spinach, collard greens, and Swiss chard. These vegetables contain high amounts of vitamins A, C, K, folate, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and fiber. They also provide a good source of protein and potent hormone-balancing effects due to their ability to lower cortisol levels and balance estrogen.

Leafy greens offer an abundance of dietary fiber, which according to new research reduces the risk of breast cancer. Studies show that American women average only about 15 grams of fiber a day, which is half the minimum daily recommendation. Aim to consume at least 25 to 35 grams of fiber daily to support your hormones.

 

3. Avocado

 

avocado-hormone-balane

Avocado contains vitamin E, which helps regulate hormone production. Vitamin E also helps protect against cancer and cardiovascular diseases, and supports female and male reproductive systems.

Avocados are truly wholesome foods loaded with health-promoting compounds such as beta-sitosterol, which can support healthy blood cholesterol levels and help balance cortisol. In addition, avocados’ plant sterols also affect progesterone estrogen, both of which play a critical role in the regulation of ovulation and menstrual cycles.

 

4. Flaxseeds

 

Flaxseeds are an incredibly rich source of phytoestrogens, especially lignans. Lignans support your body’s natural hormone production and have anti-inflammatory and antioxidant properties. These tiny seeds are packed with omega-3 fatty acids,  protein, soluble and insoluble fiber. The insoluble fiber component of flaxseed can help keep you regular. Regular bowel movements are essential to make sure excess hormones and toxins get removed from the body.

Flaxseeds are super easy to add to you diet. Sprinkle a tablespoon on top of your oatmeal or add the same amount to your morning smoothie.

5. Nuts

 

One of the many health benefits of regularly enjoying nuts is their superior nutritional profile. Take brazil nuts as an example. Brazil nuts are an excellent source of selenium – a nutrient critical to optimum hormone levels and a well-functioning immune system. In addition, like all nuts, they are abundant in monounsaturated and polyunsaturated fats responsible for aiding in hormone production. Research produced plenty of evidence that thanks to their unique nutritional composition, nuts support normal endocrine function, healthy cholesterol levels and help maintain blood sugar levels in a healthy range.

So next time you feel hungry, why not grab a handful of walnuts or almonds and enjoy their powerful hormone-balancing benefits.

 

6. Pomegranates

 

Pomegranates are truly a rising star in the world of natural health. Loaded with beneficial micronutrients and antioxidants, they are widely acknowledged for their disease-fighting potential. From a hormone balancing standpoint, pomegranates prevent excess estrogen production by inhibiting the enzyme responsible for converting estrone to estradiol.

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cherry-hormone-balance

7. Cherries

 

Adequate sleep is a crucial component of natural hormone balance. However, millions of women suffer from sleep difficulties, preventing them from getting the necessary quality sleep to feel balanced and energized. At night, your body secrets a hormone called melatonin to help regulate your circadian rhythms. Unfortunately, melatonin production tends to drop as we age, which may explain why so many adults struggle to get a good night’s sleep. Thankfully, melatonin is not only produced in our pineal gland but also is naturally present in some edible plants.

Cherries are one example of the many plants that have been shown to boost melatonin levels and actual sleep times. Eating them regularly – especially in the evening – can increase your sleep hormone levels.

8. Quinoa

 

Many health-conscious Americans have jumped on the quinoa bandwagon for plenty of reasons. Contrary to other grains, quinoa does not spike your blood sugar levels or trigger insulin release; in fact, it keeps blood glucose levels nice and steady. Quinoa’s blood sugar-stabilizing effect is significant because when the body is forced to release insulin in response to blood sugar spikes, the fluctuating insulin levels can trigger higher levels of androgen and cortisol.

Since quinoa is a complex carb with a low glycemic index, it does a beautiful job providing your body with sustained energy. In addition, slowly releasing sugars into your bloodstream helps keep your cortisol levels in check. 

Loaded with B vitamins and magnesium, quinoa can help alleviate PMS symptoms and promote a good night of sleep. It is easy to see why quinoa is on the list of foods that balance hormones. 

 

9. Chickpeas

 

Hormone-related mood swings can leave you feeling helpless. B vitamins, such as folate and B6, play an essential role in metabolizing feel-good neurotransmitters like serotonin and dopamine.

A single cup of chickpeas – providing 71 percent of your daily recommended intake of folate – can give your mood a much-needed boost. Chickpeas can be added to salads or roasted as a delicious, crunchy snack.

 

10. Wild-Caught Salmon

 

While farmed varieties are some of the most toxic foods on the planet and by no means should be consumed by anyone concerned with healthy eating, wild salmon still offers some incredible health benefits and is good for your hormones. Wild salmon is a great source of omega-3 fatty acids, protein, B vitamins, and critical micronutrients such as selenium, potassium, and astaxanthin.

Omega-3 fatty acids serve as building blocks in cholesterol and hormone synthesis. In addition, thanks to salmon’s anti-inflammatory properties, it may help calm acne. Eating 4 oz of wild-caught salmon one to two times a week is a good rule of thumb.

 

11. Chia Seeds

 

Chia seeds are a genuine nutritional powerhouse. A single ounce of these tiny seeds provides almost fifty percent of your daily recommended amount of fiber and four grams of high-quality protein. Chia’s hormone-supporting benefit stems from its ability to stabilize your blood sugar levels and improve insulin sensitivity. Add a tablespoon of chia seeds to a glass of water or add it to your smoothie to tap into its benefits. 

Do you need additional guidance or a hormone-balancing nutrition plan tailored to your needs? Book your free 20-minute discovery call today!

Book a free 20-minute discovery call

Sources for this article include:

Harvard.edu

NutritionFacts.org

NutritionFacts.org

Healthline.com

 

Best diet to relieve menopause symptoms and signs

Best diet to relieve menopause symptoms and signs

best-diet-for-menopause-symptoms

Menopause is a natural phase of a woman’s life.  Although millions of women experience signs and symptoms of menopause, such as hot flashes, irritability, mood swings, weight gain, and similar uncomfortable symptoms, others go through this period symptom-free and with ease.  While hormone replacement therapy is commonly recommended to relieve menopause symptoms, this may not be necessary.  It turns out your diet has a lot to do with whether menopause will destroy your quality of life.

What is menopause? 

 

Menopause is not a disease state; instead, a natural stage of every woman’s life.  If you have not had a period for 12 months or longer, you are likely in menopause. But as mentioned above, the absence of periods is often not the only symptom women experience as part of this new phase of life. 

If hot flashes, anxiety, vaginal dryness, night sweats are ruining your life, it is understandable why you may believe that hormone replacement therapy is the only option. 

What’s so wrong with hormone replacement therapy (HRT)? 

 

Contrary to common belief, HRT is not a solution to your menopause-related symptoms.  At least not in the real sense.  Solutions, by definition, resolve the core problem.  HRT does not do that; it merely masks it, leaving the underlying issue completely unresolved.

But what’s even worse than that, HRT adds fuel to the fire and predisposes you to a whole host of side effects. Some doctors recommend estrogen-only HRT; others prescribe estrogen-progestin hormone replacement therapy.  Regardless, the basis for this approach is always the same, and it is deeply rooted in the false idea that your aging ovaries are to blame.  

HRT has serious potential side effects

Shortly after hormone replacement therapy for women became popular, doctors began noticing some serious adverse effects among their patients on the drugs.  This recognition took place decades ago.  You might wonder, where is the proof?  Over the years, multiple clinical trials have confirmed the initial concerns, showing an increased rate of breast cancer, heart attack, and stroke among women on HRT.

If people were to read the information that is included in the product label approved by the Food And Drug Administration of hormone drugs, they would be horrified to find these and other similar “adverse events”.

The below examples come straight out of the package insert of one of the most commonly prescribed estrogen, Premarin: 

  • Black box warning about endometrial cancer, cardiovascular disorder, breast cancer, and dementia. 
  • Increased risks of stroke, deep vein thrombosis (DVT) and pulmonary embolism (PE) and heart attack
  • Higher risk of dementia in postmenopausal women over 65 years old
  • Elevated risk of invasive breast cancer risk

The above is by far not an all-inclusive list of what can go wrong while on estrogen therapy with or without progestin.  The risks are real and are not new.  But I don’t blame you for believing the misinformation that there is something inherently wrong with you, that your body is simply breaking down as you get older, and that you have no other alternative than getting on HRT.

What is the real cause of menopause symptoms?

 

 

As I already pointed out, menopause is a natural stage of every woman’s life.  Unlike what we are lead to believe, menopause symptoms are not meant to be part of the process, nor they are meant to be treated with synthetic hormones.  The cause of your problems may be rooted in reasons other than your aging ovaries.

Your troubles are more likely to be the result of a combination of the following: 

  • sluggish liver
  • adrenal fatigue
  • thyroid hormone imbalances
  • food sensitivities
  • nutritional deficiencies
  • high toxic load on the body

While taking estrogen and progestin pills may temporarily provide symptom relief, it does so by suppressing your immune system’s ability to respond to whatever the underlying issue may be in the first place. Hormone replacement therapy does not address the root cause of your problems and makes you more likely to develop breast cancer, stroke, and heart disease, especially when combined with other risk factors. 

What is the best diet to help with symptoms of menopause?

 

 

Proper nutrition can have a profound impact on how you experience menopause. If you start implementing some of the below suggestions at the early stages of perimenopause, you will be far less likely to experience symptoms during menopause and postmenopause.

If you are already menopausal and concerned about the risks of HRT, know that you have options. The right foods, herbs, therapeutic grade essential oils and self-care can bring about the relief you have been seeking.

Dietary tips for menopause

Increase your consumption of whole, plant foods such as vegetables, fruits, legumes, whole grains, nuts, and other seeds. Many of these foods have powerful hormone-balancing effects.

Eat flaxseeds. They contain phytoestrogens and have demonstrated the ability to decrease hot flashes in multiple clinical trials.

Add fermented soy foods to your diet. Organic tofu, miso, and tempeh can also help reduce hot flashes.

If you eat animal products, be sure to only consume hormone-free meat to avoid creating hormone imbalance. Reduce or eliminate spicy foods and alcohol, both of which may increase hot-flash frequency and intensity.

Avoid processed foods, refined carbohydrates, and alcohol as they can make your symptoms much worse, 

Herbs to support hormone balance during menopause

 Black Cohosh

Vitex (chaste berry)

American Ginseng – an incredibly potent herb that supports healthy adrenals, boosts energy and relaxes the nervous system

Maca (Lepidium peruvianum) – has been shown to reduce hot flashes and support normal hormone balance. Be careful, there are many different phenotypes of Maca, and not all are created equal. 

Lift your mood and cool your body with essential oils

Geranium and Rose oils have amazing hormone balancing effects. They also lift your mood and help you combat stress. There are few things in life more relaxing than taking a bath with a few drops of these powerful oils added to your water.

Peppermint offers an instant cooling effect. Place a few drops on the back of your neck, chest, and feet at night.

To get your long lost libido back, give Ylang Ylang a try! You may just find that it melts stress away and lifts your spirit.

When it comes to essential oils, please use therapeutic grade oils.

Whether you are in perimenopause, menopause, or post-menopause, you can benefit from making some simple diet and lifestyle changes to ease your uncomfortable symptoms.  Cleaning up your diet may just be the most natural approach to getting the relief you want. 

12-Week (Pre)Menopause Hormone Restore

When you hit menopause and your ovaries shut down, your estrogen levels drop by 95%. I will work with you to help implement natural solutions for hormone imbalance and eliminate some of the most bothersome symptoms so that you can embrace this new phase.

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Top 5 Amazing Essential Oils For Natural Hormone Balance

Top 5 Amazing Essential Oils For Natural Hormone Balance

 With 80 percent of women suffering from hormone imbalance, hormonal symptoms are incredibly common. Chances are if you are reading this post, you are looking for natural solutions to your hormonal troubles. If you have never considered essential oils for hormone balance, keep reading.

Whether you have painful periods, debilitating anxiety, severe acne, or infertility, chances are your hormones are out of whack. Sadly, hormones can go haywire at any age, as they are not limited to any particular age group. 

Even though not feeling like yourself can be super frustrating, be rest assured that natural remedies do exist to help you feel better. In  combination with proper nutrition and self-care routine, I find that essential oils for hormone imbalance are very effective as they can positively affect your body’s natural hormone production. 

What are Hormones?

Most people know very little about what hormones are and how they can get out of balance. We blame them for so many of our misfortunes. From acne to bloating, mood swings, and anxiety, we point fingers at our hormones. 

So what are hormones, anyway? They are chemical messengers that your body produces to perform various functions. Your hormones use your blood to travel to tissues and organs, giving them specific instructions on performing major bodily processes. Nonetheless, when your body makes too much or not enough of a particular hormone, you can experience uncomfortable symptoms. 

How Hormones Affect You?

 

Your hormone health plays a role in: 

  • how you feel during the day
  • how you sleep a night
  • how much energy you have
  • how much weight you hang onto
  • how ready you are to be intimate and so much more.

Impressive, right? This is just the tip of the iceberg. All that to say, your hormones have an all-encompassing effect on multiple areas of your being and daily life. 

 

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Signs of Hormone Imbalance

 

Hormone imbalance can look very different from one person to another. Some of the most common hormone imbalance symptoms women suffer from are: 

 

  • PMS

  • Difficulty losing weight

  • Bloating

  • Mood swings

  • Brain fog, memory problems

  • Acne

  • Night sweats

  • Irregular periods

  • Anxiety

  • Hot flashes

  • Heavy periods

 

What Causes Hormone Imbalance?

Imbalanced hormones are never the result of a prescription drug deficiency. Instead, the cause is likely rooted in a combination of dietary, lifestyle, and environmental factors. In fact, our nutrient-deficient diet, chronic stress, lack of self-care, sedentary lifestyle, and exposure to environmental toxins are all part of the story. While we work on tweaking our lifestyle and adopt new, hormone-friendly eating habits, we can reach for natural solutions, like essential oils, to nudge our hormones in the right direction. 

 

Can Essential Oils Help with Hormone Imbalance?

 

Many women use essential oils for hormone balance to help alleviate period cramps, PMS, and even hot flashes. However, there is much more than mere anecdotal evidence that shows the various benefits of essential oils for hormonal symptoms. As a matter of fact, numerous studies confirm how aromatherapy with essential oils can affect your hormone balance and help you cope with anxiety (1) and premenstrual syndrome (2). 

Although you can use many essential oils for hormone balance, the ones below are my favorite, with an abundance of research supporting their effectiveness. 

 

5 Best Essential Oils for Hormone Balance

 

1. Clary Sage

 

Clary sage is one of the top essential oils that is well-supported by clinical research. It affects the body’s hormone levels because it contains natural phytoestrogens. Clary sage is a beautiful herb that regulates estrogen levels and helps keep your uterus healthy.

Menstruating women frequently suffer from infertility issues and PCOS (polycystic ovarian syndrome). These conditions and various types of cancers have been linked to high estrogen levels. Clary sage’s estrogen-balancing effect makes it an incredibly helpful oil. In addition, studies also show a beneficial impact on menstrual cramps (3) (4). 

Keeping your cortisol level in check is also important. Cortisol is a hormone that your adrenal glands release in response to physical or emotional stress. It is not hard to imagine how our overly stressed lifestyles get us in trouble, making our adrenals work hard, pumping out massive amounts of cortisol. Clary sage has proven itself to reduce cortisol levels effectively. This study (5) showed a 36% drop in menopausal women’s cortisol levels by merely inhaling the essential oil. 

 

2. Lavender

 

Lavender is one of the most commonly used essential oils. Even if you are not an avid user of essential oils, you have probably heard of lavender’s ability to reduce stress, ease tension, and help you fall asleep. These are just some of the ways lavender essential oil can help make you feel better, improve your mood, and help you get a good night of sleep. 

Rubbing lavender essential oil on your abdomen when you get your monthly menstrual cramps can bring significant relief. Furthermore, headaches, PMS symptoms (2), bloating, anxiety, and depressive mood, can also be alleviated. When I am on the go, I carry a bottle of lavender essential oil and inhale it whenever it calls my name. At home I have a diffuser and love diffusing it into the air around me.

3. Thyme

 

Most women know thyme from their kitchen cabinet. The culinary use of this herb has a long history. Thyme has strong antibacterial properties, making it an excellent choice to cleanse and purify acne-prone skin. In addition, thyme is considered one of the best essential oils for low progesterone. 

Science confirmed thyme’s ability to support your natural hormone production by balancing progesterone levels (6).  If you wonder how to use thyme essential oil for hormone balance, it is actually quite simple. A few drops of thyme oil diluted in a carrier oil, such as coconut oil, goes a long way. Apply the mix on the bottoms of your feet. 

 

4. Ylang-ylang

 

 

Ylang-ylang has a beautiful floral scent and antioxidant properties. Cosmetic companies often use it in creams and perfumes for its fragrance and its nourishing properties. Ylang-ylang is rich in antioxidants and helpful in reducing wrinkles and signs of aging (7). I make my own DIY facial moisturizer using some of my favorite essential oils. You guessed it right, ylang-ylang is one of the must-have ingredients! 

Diffusing ylang-ylang into the air or applying it to the skin can help induce a sense of calm and relaxation (8). Most of us are chronically stressed. Unmitigated stress has a detrimental effect on your hormone balance. Ylang-ylang is a fantastic oil to help lift your spirit and positively affect your mood. 

Ylang-ylang essential oil can help reduce fatigue and even increase libido (9). But don’t take my word for it. Diffuse a few drops in your bedroom at night or place a drop or two on your pillow and experience it yourself.

 

5. Geranium

 

Researchers have long recognized that some essential oils can alleviate menopausal symptoms. Since menopausal symptoms, such as hot flashes and night sweats, are thought to be caused by dropping estrogen levels, inhaling essential oils that can raise estrogen levels can help. A 2017 study (10) found that it is possible to increase estrogen levels by inhaling geranium and rose otto. This is why geranium is thought to be one of the best essential oils for hot flashes. 

Geranium can also be handy during childbirth. It reduces anxiety during labor, and according to this study (11), it can be a helpful alternative to anxiolytics during childbirth.

Learn about the dangers of hormone replacement therapy (HRT) 

Feel More Balanced One Drop at a Time

I have been using essential oils for hormone balancing for several years now, and I can honestly say they have changed my life. I find it fascinating how essential oils offer us a beautiful way to benefit from plant intelligence’s infinite potential. 

 

Which Essential Oil Should I Choose?

 

If you are ready to begin your journey of natural hormone balance with essential oils, let me give you a few pointers to help you get started. Not all essential oils are created equal. The market is flooded with mediocre products that are neither pure nor therapeutic grade. Essential oils are powerful and potent, but only when they contain the constituents that give them their unique properties, contain no fillers, are extracted the right way, and come from the right sources.

Would you like to learn more about essential oils and other natural solutions to get your hormones back on track?

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References:

1. A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder, Phytomedicine, 2010 Feb;17 (2):94-9.

2. Effect of aromatherapy on coping with premenstrual syndrome: A randomized controlled trial, Complement Ther Med.  2018 Feb;36:63-67.

3. Pain relief assessment by aromatic essential oil massage on outpatients with primary dysmenorrhea: a randomized, double-blind clinical trial, J Obstet Gynaecol Res. 2012 May;38(5):817-22.

4. Aromatherapy massage on the abdomen for alleviating menstrual pain in high school girls: a preliminary controlled clinical study, Evid Based Complement Alternat Med. 2012;2012:187163.

5. Changes in 5-hydroxytryptamine and cortisol plasma levels in menopausal women after inhalation of clary sage oil, Phytother Res. 2014 Nov;28(11):1599-605.

6. Estrogen and progestin bioactivity of foods, herbs, and spices, Proc Soc Exp Biol Med. 1998 Mar;217(3):369-78.

7. Potential of native Thai aromatic plant extracts in antiwrinkle body creams, J Cosmet Sci. Jul-Aug 2015;66(4):219-31.

8. Relaxing effect of ylang ylang oil on humans after transdermal absorption, Phytother Res. 2006 Sep;20(9):758-63.

9. Evaluation of the Harmonizing Effect of Ylang-Ylang Oil on Humans after Inhalation, August 2004Planta Medica 70(7):632-6

10. Effects of essential oil exposure on salivary estrogen concentration in perimenopausal women, Neuro Endocrinol Lett. 2017 Jan;37(8):567-572.

11. Effect of Inhalation of Aroma of Geranium Essence on Anxiety and Physiological Parameters during First Stage of Labor in Nulliparous Women: a Randomized Clinical Trial, J Caring Sci. 2015 Jun 1;4(2):135-41. (11)

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