7 Foods For Hormone Balance
The first step to balancing your hormones
is to eliminate—or better still, enjoy in moderation—foods that may be disrupting the production or functioning of your hormones. These foods include:
Red meat
Full-fat dairy products
Baked goods (e.g., cake, pastries, and biscuits)
Ultra-processed foods (e.g., ice cream, ready-to-eat meals, pizza, and soft drinks)
Fried foods
Alcohol
Sugary foods and beverages
Caffeinated drinks
Soy-based products
The Environmental Working Group (EWG) recently called out the oversight of the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) and published a list ‘The Dirty Dozen’ of fruits and vegetables having the highest traces of over 15 pesticides per crop and a total of 210 pesticides across the list. It may be best to avoid these foods as pesticide exposure has been shown to disrupt all the stages of hormone regulation in women.
Whether you have a hormonal condition, experience imbalances occasionally, or want to be proactive about maintaining a healthy hormone balance, here are some research-backed foods that will help.
7 Best Foods for Hormone Balance
1. Fatty Fish
Fatty fish are loaded with omega-3 fatty acids, needed as building blocks to produce estrogen, progesterone, and testosterone. The good polyunsaturated fat also aids in the efficient transportation and communication of hormones.
Research has reported that omega-3 supplementation plus a low-carb diet may be a beneficial intervention for women with polycystic ovarian syndrome (PCOS), increasing their antioxidant and follicular-stimulating hormone (FSH) and reducing testosterone and malondialdehyde—a biomarker of oxidative stress.
Omega-3 fatty acids also help to lower inflammation, thereby supporting healthy hormone function and warding off autoimmune diseases that can cause hormone imbalances.
Other good sources of omega-3s are walnuts, chia seeds, flaxseeds, canola oil, and edamame.
2. Quinoa
Quinoa, a low-glycemic food and a vegan source of complete protein, helps increase insulin sensitivity and stabilize blood sugar levels, a great benefit for women with PCOS. It is also rich in zinc, copper, and selenium, essential to improving insulin sensitivity and thyroid hormone production, as well as magnesium, which is an evidence-based treatment for PMS.
Another rich source of the trace mineral selenium is Brazil nuts.
3. Cinnamon
Sprinkle some cinnamon on your oatmeal, fruit bowl, or drinks, as it has been proven to decrease insulin resistance and improve menstrual cycles in women with PCOS. It has anti-inflammatory properties and contains the chemical cinnamaldehyde, which increases progesterone and reduces testosterone production.
4. Avocado
Avocados contain a high amount of beta-sitosterol, a plant analog of cholesterol, which naturally lowers blood cholesterol and balances cortisol levels in the body.
5. Pomegranate
has three times more antioxidants than green tea or red wine. Antioxidants protect our cells from damage caused by free radicals and reduce inflammation. Studies suggest that pomegranates can help protect your heart in many ways, such as lowering blood pressure as well as blood sugar levels
6. Leafy greens
(e.g., cabbage, lettuce, arugula, turnip greens, swiss chard, and bok choy)These are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. These vegetables also contain an abundance of carotenoids-antioxidants that protect cells and play roles in blocking the early stages of cancer
7. High-fiber carbs, grains, and fruits
(e.g., oats, sweet potatoes, beans, buckwheat, barley, brown rice, etc.)
can slow the absorption of sugar and help improve blood sugar levels
Outside eating a hormone-balancing diet, you can maintain healthy hormone levels while optimizing your overall health.
Here’s how:
Manage your stress levels using breathing exercises, mindfulness meditation, and self-care practices, or seek professional help if you find yourself struggling with issues like anxiety, depression, or social withdrawal.
Eat a diet rich in complex carbs and fermented foods to support your gut health. Not only does a healthy gut promote hormone balance, but it also influences immune health, skin health, brain health, and even mental health.
Move more.
Prioritize good quality sleep. Aim for 6-8 hours daily.
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