When we think about the body as an intricate system in need of premium fuel to perform optimally it should be no surprise that junk food and processed foods are linked to higher rates of obesity, blood sugar imbalances, insulin sensitivity and virtually every major illness.
The most important thing you can do to restore your hormone health is to stop dieting. Yo-yo dieting, fasting, and skipping meals will throw your hormones off. Studies show it only takes two days of fasting of women's hormones to get wonky.
Some nutrition strategies for hormone balance:
- Avoid *endocrine disruptors, eat organic, grass-fed, hormone-free meats, and dairy products.
- Reduce processed soy and coffee as they contain unhealthy phytoestrogens.
- Stay away from substances and foods that are hard on the liver, such as alcohol and processed foods high in saturated fats and simple sugars.
- Eat plenty of fiber. Fiber helps to remove excess estrogen from the body, so make sure you are getting enough fiber in your diet. Great sources of fiber include dark, leafy greens such as spinach and kale, brussels sprouts, oatmeal, peas, sweet potatoes, avocados, berries, broccoli, beans, lentils, flaxseeds, chia seeds, sesame seeds and nuts. Fiber also helps to regulate blood sugar levels, which are essential for hormone balance.
- You should also focus on eating complex carbs and avoid simple sugars that will spike your blood sugar levels.
- Eat healthy fats, especially omega-3 fatty acids, as they are essential nutrients for maintaining hormone balance. Avocado, coconut, oily fish such as salmon and mackerel, seeds and nuts, and olive oil are excellent sources of omega-3, so try to increase your consumption of these foods.
*What are endocrine disruptors?
They are anything that interferes with the endocrine system (aka thyroid, adrenals, ovaries). They are both internal and external disruptors, such as stress, trauma, and environmental chemicals.
Endocrine disruptors can bind to the hormone receptor in our cell, in doing that, they inhibit the hormone that was intended for the to be bound. Example, many can mimic the structure and function of estrogen, resulting in excess levels of estrogen in the body.
Examples:
- Aluminum Chips (found in antiperspirants)
- Phthalates (found in skincare items, perfumes, nail polish and hairsprays)
- Furans & Dioxins (found in tampons)
- Chemical Solvents (found in dishwasher and laundry detergents)
- Parabens (found in lotions, makeup, shampoo and conditioners)
Finding safe, non-toxic alternatives are essential for hormone health
If you would like to learn more about how to improve your hormone health, and get on a meal plan program, please contact me today.
In Good Health, Wellness, and Love
- Donna Rivard, RHN