Stress or PMS could lead to change in our hormones but this can be balanced by including these foods in your diet and can improve your overall health.
Hormones nearly control every aspect of how we feel, and the effect of insulin, serotonin, cortisol and dopamine can all be affected by the food choices we make. The macronutrients( fat, carbohydrate and protein) in food plays a role in how hormones function and how they are synthesized in the body. However, there are certain foods that can help balance out your hormones without having to take any medication. Ensuring a healthy diet can keep your body functioning optimally. Consuming unhealthy foods such as sugar, high glycemic foods and alcohol can have a negative impact on your hormones, so do not eat these foods excessively.
Here are 10 foods to add in your diet and make your hormones balanced in a natural way
Avocados have got more health benefits than you think. The delicious taste can be a great go-to-brunch treat and can help manage stress hormones. They even impact the hormones that control your menstrual cycle. Beta-sitosterol present in avocado affects blood cholesterol levels and helps balance the stress hormone cortisol. Avocados have plant sterols that effect on estrogen and progesterone, these two hormones are responsible for regulating ovulation and menstrual cycles.
Phytoestrogen is a significant source found in flaxseed, and it contains a type of phytoestrogen called lignans. Lignans have been suggested to have protective benefits against certain types of cancer having both an estrogenic and antiestrogenic effect. Flaxseed also contains a great source of omega-3 fatty acids, fibre, and antioxidants. You can add it to your oatmeal.
This vegetable helps maintain estrogen balance, and due to its high level of calcium, it can also help with premenstrual syndrome. The phytoestrogenic compounds in broccoli promote beneficial estrogen metabolism, helping to get rid of ‘bad’ estrogens from the body. Cauliflower, bok choy, Brussel sprouts, cabbage, turnips, and kale are some of the cruciferous vegetables that you can enjoy.
The enzymes in women’s bodies like estrone and estradiol get converted with the help of natural compounds. It is a powerful estrogen that plays a role in the origin of hormone-dependent cancers.
Being rich in nutrients and antioxidants, they help prevent inflammation and lower levels of stress, which can help improve cortisol levels and help with estrogen balance. Collard greens, spinach, kale, beet greens, dandelion greens, and swiss chard are certain veggies that are a good source of iron. Since iron deficiency can lead to issues such as fatigue, brain fog, and headaches. It is good to have leafy greens in your daily meals.
Nuts such as almonds have an effect on your endocrine system that assists in lowering your levels of cholesterol. They also help in maintaining blood sugar levels and lower insulin. Walnuts contain polyphenols that protect the heart and cardiovascular system by fighting free radicals in our body. The presence of anti-inflammatory properties and omega-3s can be good for brain health
Soy may affect estrogen level, but eating them can have positive benefits especially during menopause. Bean contains edamame and tofu which can have an effect on menopausal women. This can also diminish symptoms like hot flashes and reduce the risk of breast cancer in some people with a diet, according to an article by Mayo Clinic.
This is a great remedy to treat inflammation as it is made of curcumin, turmeric is found to have healing properties. According to a study in 2009 published by the US National Institute of Health, found that turmeric had the ability to ease the pain for individuals with arthritis just as much as ibuprofen could. They can also minimize menstrual pain, such as period cramps.
It is a complex carbohydrate that helps keep your blood sugar level steady, which in turn keeps insulin and androgen levels constant. They are a great source of protein and fibre as well, keeping your hormones balanced.
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