Are you not sure if your hormones are out of sync? Well, some of the most common symptoms include tiredness, intense food cravings, premenstrual symptoms for women and constipation or bad bloating.
If this sounds like you, then you definitely want to know what to do to regulate your hormones. Here are eight foods that can help your balance your hormones.
1. Fresh produce
Vegetables are chock-full of essential nutrients such as vitamin B6, folate and methionine. They’re also packed with fibre, antioxidants and phytonutrients (the protective chemicals found in plants) which are all crucial hormone regulation. Fruits have loads of nutrients but have a high composition of natural sugars. Therefore, ensure you eat no more than two servings per day. Furthermore, try to eat organic produce to avoid hormone-disrupting pesticides.
2. Fermented foods
Fermented foods such as sauerkraut, fermented vegetables, miso and tempeh provide a good dose of beneficial bacteria for your gut. In addition, try to eat fibre-rich foods every day to feed these health-boosting organisms.
3. Green tea
A hot cup of green tea is not only the perfect morning beverage, but is proven to reduce oestrogen production.
Fish is abundant in omega-3 fatty acids. These fatty acids help improve fertility, balance hormone levels and reduce inflammation. So, add wild salmon or sardines to your diet at least twice a week to increase your omega-3 intake.
5. Cruciferous vegetables
Cruciferous vegetables such as broccoli, kale, Brussels sprouts, cauliflower, radishes and arugula are rich in glucosinolates, which help promote healthy oestrogen metabolism.
You have to eat protein every day as it is essential to not only your oestrogen metabolism but your overall health. So, eat at least 1 g of protein per 1 kg of body weight every day. For example: One cup of beans has approximately 15 g of protein, while an 85 g fillet of salmon provides 20 g of protein.
Lignans contain phytoestrogens, which your body uses to shift your oestrogen metabolism to healthier metabolites. You can find them in flaxseed, sesame seeds, berries and some other foods. You ca also grind flaxseed powder to use in smoothies and other morning meals.
All mushroom varieties are praised for their ability to reduce oestrogen production. You can enjoy the mushrooms sautéed or raw.
Share what you do every day to keep your hormones happy